Pauline Nordin of FighterDiet.com posted an interview she had with Venice Chiropractor Dr. Carmine Gangemi. A Certified Strength and Conditioning Specialist, a certified Personal Trainer, and has a BS in Exercise Science/Adult Fitness, Dr. Carmine understands the benefit Whole Body Vibration offers for stretching and flexibility. Read on to gain some valuable knowledge about great ways to stay fit.
1. As many people wear out their joints in the gym using poor form while exercising, what is one of the most common overuse injuries resulting from poor technique?
First off, the right technique in any type of movement is as important as the right form is in weight training. This applies to everyday non-training motions our body performs, such as walking. As far as answering exactly what type of injury is common in conscious workout routines, especially in cardio exercises, are knee injuries. They “popularly” occur on treadmills and ellipticals because of fatigue with the exercise which automatically also means over training. Poor form sets in as you compensate by turning your knees out and use your hips to “shuffle” as opposed to keeping your feet pushing straight ahead.
2. What is the ideal squat technique from a chiropractor’s perspective to prevent injuries?
According to Chiropractor Dr. Carmine Gangemi, a mechanically sound approach to the squat:
- Starts off with a stance which is just wider than your hips with your feet your turned out slightly.
- The bar should be placed high on your shoulder blades across your traps but not so high that it’s on your neck.
- Your chest should be up slightly, shoulder blades pulled in towards each other, and your head should be in a position to slightly elevate your eyes.
- Your lower back should maintain its natural curve throughout the movement.
- Don’t hyper-extend but do keep yourself from falling forward excessively.
- The bar should remain over your ankles or just in front of them through the exercise.
3. What are the three most important but least used exercises that should be part of any sound training routine?
- Dead lifts
- Squats
- Standing Military Presses (to the front)
All of the above involve working out all major joints and do not require any major equipment. Any of these will greatly improve strength, bone density, cardiovascular conditioning and lean body mass if performed correctly and consistently.
4. What is one of the most frequently seen ailments chiropractors come across and how can they successfully treat them?
In general, a variety, if not most forms of injuries at some point or another require proper exercise to ensure a full treatment regimen. Some injuries may require more, for example soft-tissue therapies, but it is important to point out that a majority of injuries can successfully be tackled with just the right training.
One specific, very common type of injury are shoulder injuries. They can occur for a variety of different reasons such as imbalance, lack of stability, overuse and, again, poor form. With this and most other chiropractic injuries the right treatment most prominently starts with doing exercises in a very disciplined way, so that it, chiropractically speaking, is sound and proper. Stretching (and right stretching!) is another very crucial component before workouts and for reducing the risk of injuries in the first place.
(Click here to read Pauline Nordin’s original post on Fighter Diet)
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