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Plantar fasciitis:
Plantar Fasciitis pain is a result of inflammation in the achilles heel and arch of the foot. Typically the cause of this pain is due to chronic repetitive exercise movements, lack of rest, and tight calf muscles.
How to prevent plantar fasciitis pain: Proper warm up and dynamic stretches of the calves, foot, quads, and hips, before exercising.
Along with, foam rolling and deep tissue massage of the calf muscle. Rest is crucial to decrease inflammation.
Cross training and trying other low impact forms of exercise, like swimming, is helpful.
2. Patellar Tendinitis:
Patellar tendonitis is felt as knee pain in the lower front part of the knee.
This pain is typically caused by weak glute muscles, and muscle tightness in the quads, calves, and hamstrings.
How to prevent patellar tendonitis: Proper warm up and dynamic stretches of the glutes, low back, quads, hamstrings, calves, and ankles before exercising will help loosen the muscles that will be trained within the workout.
Foam rolling and deep tissue massage is encouraged before and after exercise, especially if engaging in a heavy leg day workout.
It is best to get into a regular stretching routine that emphasizes mobility training, functional movement training, and flexibility training.
3. Low back pain:
Low back pain can be felt as a dull constant ache or a sudden sharp pain in a pinpointed area. Pain that radiates down the leg can be a pinching of the nerve known as sciatica.
How to prevent low back pain: Proper warm up and dynamic stretches of the midback (thoracic spine), hips, glutes, and ankles before exercising will help to prevent tightness in the low back.
Mobility exercises such as a cat/cow movement along with spinal rotations can help to decompress the spine and release tension from the low back.
Proper alignment and exercise form is crucial when working out.
Learning how to engage your core properly through exercises like pelvic tilts can be helpful to minimize pain.
Glute strengthening exercises in combination with hip opening exercises will help create proper engagement of muscles so that low back pain does not occur.
4. Shoulder pain:
Shoulder pain can be associated with rotator cuff injuries or pinching of the shoulder structure when engaging with certain movements. There are specific tests to determine which type of shoulder injury has occured.
How to prevent shoulder pain: Proper warm up and dynamic stretches of the shoulder, spine, neck and hips is important.
Proper alignment and form along with movement in the shoulder blade is crucial to prevent shoulder injury.
A scapular scoop exercise can be done to improve mobility and decrease shoulder injury.
Chest openers and back strengthener exercises are important to incorporate into your routine.
5. Neck pain
Neck pain can be felt from the base of the skull down toward the top of the shoulders.
How to prevent: Proper dynamic movement and stretches of the neck, shoulders, mid back, and hips is important to prevent neck pain.
Proper alignment and exercise form is necessary to ensure that the shoulders are not rounded and there is no compensation with a hyperextension in the neck.
Working on proper mobility in the ankles, pelvic alignment, chest openers, and thoracic mobility, will help eliminate compensation in the neck.
Consistent work to improve posture and core engagement is essential to overcome compensation in the neck.
If you experience any of these injuries or pain, we can quickly work to improve or prevent more of these common issues with the use of ARPNeuro technology. Click on our ArpNeuro and Rehab page to read more details on how we can help you!
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