Chronic Lower Limb Injury Summary

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Erick Dixon
5 years ago
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1 Chronic Lower Limb Injury Summary For permanent lower body issues and limitations, like chronic knee arthritis or an area that s been surgically repaired and will likely never have full function again. Training works around the area of chronic pain while improving systemic function. This program assumes that while you can see improvements in movement, positioning and your ability to exercise and move about from day to day without pain, you ll still have some underlying issues with your lower body that will have to be worked around. Throughout the program, the movements you ll be practicing will avoid deep knee flexion, which means things like squatting deeply. Instead, your lower body exercise will focus on hip dominant work that minimizes the involvement of your knees. This means that most of your lower body movements will be things like deadlift variations and hip extensions. You ll be practicing using the muscles in your hips to generate movement while keeping your lower back stable and in a neutral position that keeps you from picking up too much lower back tension. The first few months of the program are focused primarily on rebuilding positioning and making subtle changes to how you move, so that tension shifts away from your lower back and knees and more into your anterior core (ab muscles) and hips. As you move through the earlier phases, your workouts will become gradually more challenging and allow you to experiment with new movements and protocols. Towards the later portions of the program you ll start to integrate some easy variations of lunging movements, while working to stay within the limits of your comfort zone. It ll be important with these movements to keep your personal limitations in mind and adjust each exercise to only the level of resistance and range of motion that you re comfortable with. For example, if you have a lunge exercise in your program, only lower your hips as much as you can without discomfort, even if that s only a few inches. You ll be able to gradually expand those limits as long as you train within but just at the edge of them. Each of your workout phases will build on the one before it so that movements are practiced as a form of skill and then tested in a slightly more challenging format in the next phase, so that while you re practicing movement skills that help you move more freely you re also training your body in a way that makes you fitter and more athletic.

2 Phase by Phase Phase 1: Three strength workouts per week, geared primarily towards upper body training with some lower body movements designed to improve hip extension with a low risk of discomfort for knee joints. Most movement average 3 4 sets of repetitions with movements like pull downs, landmine rows and presses and dumbbell rows. Phase 2: Slight progressions in exercise complexity/challenge. Most movements are for around 3 4 sets of anywhere from 6 10 repetitions, using exercises like dumbbell romanian deadlifts, split stance presses and rowing variations. Phase 3: A shift to 4 days per week of either upper or lower body workouts. Includes movements like barbell hip thrusts, banded hip extensions and band assisted neutral grip pullups (which can be modified as needed for easier or more challenging variations). Phase 4: Further progressions in movements that encourage heavier resistance while staying easy on knee joints, with movements like rack pulls, assisted pull up variations and hip thrusts. Phase 5: A return to 3 days per week of full body training, with a reduction in heavy movements to allow for some. A low volume, low repetition phase with some assisted squats to a box that should be adjusted to a height that stays within your comfort zone so that you can build some comfort with squat patterns without stressing your knees. Phase 6: Another relatively low volume phase with most movements having 5 6 sets of 3 5 repetitions. Focused on movements like dumbbell sumo deadlifts, hip extensions and cross over step ups with a bias towards horizontal pulling movements for upper body, such as dumbbell rows. Phase 7: Four days per week of training with either upper or lower body emphasis in each workout. A higher volume phase with 8 sets of 3 5 repetitions, designed to allow for relatively high resistance with each set while developing local musculature work capacity and practicing movements like Romanian deadlifts variations and blocked knee reverse lunges. The blocked knee helps to keep stress of the knees and shifted towards the hips. Be sure to control the depth of lunges and only go as deep or low as you can do comfortably. Over time, you ll be able to expand the limits of your comfort zone here. Phase 8: 3 days per week of strength sessions. A shorter, lower volume phase geared towards strength development. Most movements are 4 6 sets of 3 8 repetitions. Phase 9: A reduction in complexity of primary lifts in order to focus on an increase in intensity, with Escalating Density Training (EDT) sessions using safe, well practiced movements like single arm dumbbell rows and Romanian deadlift variations.

3 Phase 10: Four workouts per week focused on higher resistance lifts that develop maximal strength, such as trap bar deadlifts, barbell hip thrusts and pull up variations. Introduces breathing ladders and AMRAP (As Many Reps As Possible) sets. Phase 11: Three workouts per week. Low rep, low volume strength blocks of around 3 sets of 3 5 repetitions to focus on maximal strength in lifts like Romanian deadlifts and dumbbell bench presses and rows, followed by accessory work with sets of repetitions per set. Phase 12: Introduces eustress volume training for lifts like deadlift variations and dumbbell rows for a total of repetitions per primary movement, done in sets of 1 2 reps at a time.

4 Schedule PHASE 0 1 What are your exercise goals? Breathing and posture assessment Upper body assessment Lower body assessment How to do your PN workouts PHASE PHASE

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Exercise Induced Back Injury Summary

Exercise Induced Back Injury Summary For clients who have back pain during exercise but haven't been specifically injured or impaired by an accident or surgery. Guides client through a long term training