We push ourselves every day to be bigger, stronger and faster. We push past our limits in our attempt to build the physique we’ve always dreamed of having. We push so hard sometimes that our bodies decide to fight back, and that fight comes in the form of an injury. While many injuries occur because of a lack of concentration or doing something stupid, some of the nagging injuries that never seem to go away can be avoided with the careful consideration of our kinetic chains. For many of us, the kinetic chain is the last thing you’re thinking of when you head off to the gym, but understanding it and focusing on improving it can and will make a world of difference.
What is the Kinetic Chain?
The Kinetic chain is the idea that our entire body is connected from head to toe. Any influence or change to a specific body part and the subsequent effect that has on the motion of that body part may influence the movement of surrounding joints and muscle groups. For example, an injury to a hip flexor can have repercussions for your knee-joint. The body is designed to be kinetically efficient and maintain natural movement. When something happens, an injury, the body will find a way to maintain movement by recruiting other areas of the body to help. This recruiting then leads to what’s known as overcompensation. This overcompensation can then lead to other injuries that are not normally acute injuries but rather the result of overcompensation for an extended period.
Is there a specific part of our Kinetic Chain that is more influential than others?
Yes, there is. Our Posterior Kinetic Chain has been found to be a major contributor to training related injuries mostly because it is commonly overlooked and regularly undertrained. Our PKC is made up of three muscle groups: hamstrings, glutes and erector spinae. These three muscle groups, while relatively small compared to other larger muscle groups such as chest or back, hold the key to improved speed, balance, posture, and explosive power. Underdevelopment in any of these areas can cause significant problems with lower back pain, can alter your gait creating foot and knee pain and could even cause upper body discomfort due to its link in the kinetic chain.
PKC training to improve balance and limit injury . . .
Earlier in this article, I talked about overcompensation. Seeing as many people have underdeveloped hams, glutes and erector spinae creating a weak PKC, it’s only a matter of time before the overcompensation by surrounding joints and muscle groups cause significant injury. When muscle groups are evenly balanced, and everything is in harmony, you have a very strong, efficient, injury free body. Neglecting areas of the body simply because you cannot see them easily when you train is a bad idea. Focus on building up your PKC through squats, lunges, box jumps, stiff-leg dead lifts, and hyperextensions. Focus on strengthening your core as well. A weak core has been shown to put a tremendous amount of stress on your erector spinae. Add that to it already being underdeveloped, and you are looking for injury to happen for sure. Be consistent with these exercises and hope that it will keep you in the game and injury free.
When rehab isn’t working . . .
If you have a shoulder injury, knee injury or any other soft tissue injury and the rehab you are doing isn’t working or working as fast as you think it should be, perhaps accessing your PKC to see just how out of balance you are may help. There are some functional tests that can be done to determine the imbalances such as:
-gait analysis
-single-leg stance test
-goniometric measurements
-static postural analysis
-single leg squat test
These tests can determine abnormal movement patterns, tight muscle groups, and weak muscle groups, which together form a weak or altered kinetic chain leading to or being the reason for injury.
Injury prevention and supplements . . .
Of course, along with training your PKC, correcting any imbalances and paying attention to your body, there are supplements that can help speed up the recovery process. AST Sports Science’s MultiPro 32X, VP2, and GL3 L-Glutamine will compliment your recovery efforts by supporting the nutrient needs of your body to get back in working shape. Whether you are suffering from joint pain, muscle soreness, tightness of range of motion or feeling less than ready to perform after a good night’s sleep, AST Sports Science has you covered and will get you back in the game quicker than anyone else.
Injury prevention is something everyone should keep in mind, especially those of us who have been at this for a long time and don’t have the bodies we once had. In my opinion, being able to workout whenever I feel like it is always going to be at the forefront of my thinking. Not being able to do this because of the neglect of certain areas in the body is just not okay. Working with the different therapies and learning how to adjust those to meet your needs is the best way to go. Whatever you do, don’t let a nagging yet correctable injury take you away from what you enjoy doing in the gym every day.
Sources: Kettles M, Colette C, Wright B; “Women’s health and fitness guide”; pg.172.
