Injury Facts & Rehabilitation Ideas”
Training for Athletes: The lunge”
1 – SHOULDER INJURY
acute shoulder injuries the immediate treatment is extremely
simple: ice the area and avoid any motion that causes further
pain, but complete rehabilitation will most likely involve
the strengthening of the external shoulder rotators and posterior
deltoid. Ice should always be applied after a rehabilitation
session to reduce the inflammation from activity.
pain can occur from strength imbalances between the deltoids
and the external shoulder rotators. The internal rotator muscles
and the anterior deltoid muscle are very strong, therefore
it is important to train the external shoulder rotators, the
posterior deltoids, and muscles of the upper back in order
to achieve balanced strength in this area.
training the external shoulder rotators, ensure a time-under-tension
(TUT) of at least 40-seconds using a light- to moderate-load
(6-8 repetitions) at a 3- 2 –1 tempo (see ISSUE #53). Also,
limit your use of the Smith machine apparatus because it locks
your movement pattern into an unnatural fixed plane. See an
injury rehab professional (therapist) to overcome these problems.
from impingement (bursitis, tendinitis)
rotator cuff consists of four small muscles that help the
pectoral muscles to hold the precarious shoulder joint together.
The large range of motion (ROM) permitted by the design of
the shoulder joint is a benefit to performance, BUT/ is offset
by the ease with which impingement of the shoulder structures
occur. Impingement can lead to inflammation (specifically
of the bursa and rotator cuff tendons), tissue degeneration,
pain, swelling, and weakness.
occurs when the head of the humerus (upper arm) pushes upward
against the underside of acromion process of the scapula (shoulder
blade) and pinches one of the many structures associated with
the shoulder joint (i.e. a tendon or bursa). Compression of
the structures leads to inflammation such as bursitis or tendinitis.
A bursa is a fluid sac found in large joints and serves to
assist normal joint mechanics. Bursitis (inflammation of the
bursa) accompanies 90% of rotator cuff tears and can occur
along with shoulder impingement (i.e. from poor exercise technique,
such as narrow-grip upright rows).
chief causes of rotator cuff tendinitis are repetitive overhead
movements (i.e. poor throwing technique, swimming, volleyball
spiking, etc.). Avoid all behind-the-neck movements because
these movements may cause the rotator cuff tendons to become
impinged between the humerus and acromion process. To reduce
impingement from the lateral raise, keep the arm at OR below
parallel to the shoulder to avoid impinging the subscapularis
summary, the shoulder joint is fragile, BUT/ its anatomical
design permits an extensive ROM. The benefits are often outweighed
by the risks of having such an easily injured joint. Train
smart and you will help protect this area, BUT/ train improperly
and you may injure yourself without even participating in
your chosen sport!
injuries often occur due to chronic misuse, so correct your
form as soon as possible and avoid unnecessary exercises (front
pulldowns and presses are likely safer and just as effective
as those performed behind-the-neck). You may also want to
reduce the amount of direct training you do for the shoulders.
The shoulders are extremely active in many chest and back
exercises and will receive an adequate amount of exercise
stress from these movements.
– THE FORWARD LUNGE: A GREAT EXERCISE FOR ATHLETES
same as squats (quadriceps, hamstrings, & gluteus
maximus), plus the iliopsoas
(hip flexor) of the trailing leg & the calf
muscles (soleus & gastrocnemius) of the
can be done using either a barbell OR a dumbbell (DB)
bar – place on the trapezius muscle (similar to squat)
DB – hold the DB’s in hands at sides
Forward step movement
take an “exaggerated” step forward with the “lead” leg
inhale as you step forward
keep torso erect and toes pointing straight ahead
plant the lead foot in line with the lead knee
flex the lead knee and lower the trailing knee towards
floor with the torso erect
balance on the ball of the trailing foot and flex the
bring the trailing knee 2 inches from the floor with lead
knee flexed 90 degrees
exhale as you return to the starting position
push off the lead foot with the quadriceps & hip extensors
(hamstrings & glutes)
allow the trailing heel to contact the ground
place the lead foot back in the starting position
step forward and plant lead foot
perform a one-legged squat then push off and stand up
finish in original position
lunge is an excellent exercise for complete leg strength development.
It is very efficient (trains many muscles in little time)
and is excellent for athletic training (movement is very sport-specific).
Try it, BUT/ start easy (1-2 sets of 12-15 reps), or you will
have an extreme pain in the butt the next day!