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The pitfalls of protected movement


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Recently I was working with a middle-aged gentleman who if you saw him move you would assume that everyday movements were not a challenge for him. In general, you would be correct. Like all of us, he had areas of tightness that could be addressed with everyday stretching or practicing more optimal posture. He mentioned that he had fallen in the past while hiking and was very apprehensive about walking downhill.

I was in the rear of a hike and saw how his body language and posture changed pretty drastically when the trail went downhill or downstairs. The steps become shorter. He lowered himself closer to the ground by bending his knees. His shoulders raised. He was not exactly shuffling but he was not picking his feet up as high off of the ground.

What if he encountered a root or something raised on the trail? Would he be able to raise his foot high enough so he did not trip? Also his base of support became narrower. The way he was moving of course in his mind was safer. However, from an outside view, he was increasing his chances of falling again.

I get it. After any of us fall of any age in the back of our minds, we don’t want it to happen again. We are afraid of it happening again. What would I suggest in this situation? First off it is obvious that we should applaud his want to not stop hiking. That is important. He was wearing just tennis shoes. Changing to better shoes so there is more traction and more confidence can be an easy fix. That in itself could be the game-changer. After the new shoes are on then it would be practicing better breathing (high shoulders means that it was not happening) would be a good step.

Let’s move on from that story. In general ways of protecting often involve pain. Knee injury, shoulder impingement or hip issues are all common areas. Sometimes the pain is gone but it is the fear of hurting it again.

Strength training can be one of the ingredients that your body needs. It does not and probably should not be a ridiculous amount of weight. Start where you are, then move from there. There are always options for a movement. If you continue to protect and not find ways to move better or with more confidence, it can be a recipe for a re-injury. It may take time to not hesitate. It will take patience with the process. It may take a while to really believe that your knee is getting better. However, starting even in small steps can add up over time.  On the other hand, I have spoken with people that claim that they can only pick up a 5lb dumbbell but they lift groceries and put items up in the plane with no issue. There it is a lack of connection between the gym and everyday life. Protecting in an environment (the gym etc.) where you have the opportunity to practice better movement that can help you move better in life can hold you back.

Let me leave you with one comparison of two pictures below that visually shows a movement in everyday life to an exercise in the gym.

Screen Shot 2019-08-30 at 4.39.32 PM

The woman on the left probably is calling this “picking up a plant” the woman on the right calls this a squat.

You say potato….I say… Exactly 🙂

Find ways to move through that protected movement so you can move with more confidence!

 

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