Introduction to lower body Dysfunction – Say wahhhhhhh? !
Now what does lower dysfunction mean you ask?
Without indulging in too much science as that might bore most of you, the simple answer is….Problems with your lower body. There I answered your question without complicating things!
The human body is an interlinked kinetic chain which relies on each component to function optimally in order to carry out everyday tasks such as walking, sitting, dancing and climbing trees without any stress. Now when there is a problem at any section of that link, this issue will not be a localised issue but will radiate throughout the body causing irritations in order parts which then further alters movement patterns with the onset of pain. So this is basically a simple term to describe dysfunction. When we talk about lower body dysfunction we are just isolating issues from the hips down to the ankles. The lower body is prime for delivering power to the rest of your body and also is the foundation for you. Without a stable foundation you will just be a bag of potatoes! Remember that story about the 3 little pigs and the big bad wolf and the wolf kept blowing the house down? Well that’s only because the pigs made a terrible bloody house which had no foundation! Anyway moving along ..
Lots and lots of people ask me frequent questions of why they get pains either their outside of the leg, near the knee or hip, especially people who run a lot or do some sort of sport. This is because they are not doing enough corrective exercises for their joints and connective tissues! In this article we are just going to touch on some of the key points of doing corrective exercise for the lower body to prevent dysfunction.
So first of all you need to address the problem and the cause of it and stop that immediately as this could lead to further damage. Now when you carry some pain or inflammation in certain areas there is more likely than not over active muscles and under active muscles around that area. This is not ideal as having over active tissues will lead to dysfunctions and create muscle imbalances which will pull joints out of alignment leaving your under active muscles weak and unable to carry out their respected role. When you experience this, you need to inhibit (stop) these over active muscles by stretching them out and let them chillax a bit whilst activating the under active ones. Share the love people – you need to pay attention to all your muscles not just the few which help you lift cars over your heads. So remember, inhibit over active and activate under active. There are hundreds of exercises and stretches which you can carry out and one good way of stretching muscles is either to use a foam roller, golf ball, tennis ball etc or by asking a health practitioner or friend to help passively stretch tissues. Good ways of activating the less loved muscles is to stand in front of a mirror and carry out simple body weight exercises such as lateral leg raises or even using the cable machine to activate hamstrings.
Make sure you guys are carrying these corrective preliminaries out first prior to moving on to integrated movement patterns and your sport. You need to synchronise your muscles and allow them to work together as a family before you subject them to warrrr!! (War being heavy exercise not the other thing)
Do not rush back in to your exercise routines or sport as this will just increase inflammation and can potentially cause degenerative damages to your kinetic chain. If you want an example here goes … ‘Bobby is a keen runner and is the Ronaldo of 5 a side football. However, he has been experiencing pain in the outer part of his right knee for a few weeks now. He goes to a health practitioner and they analyse him via a few steps and found out that he has under active glutes, weak lower back and hamstrings whilst his stabiliser muscles have taken charge and this is causing him severe pain which is affecting his running and football. His scans show a bit of inflammation and excess fluid in the knee. Also he overpronates too and this is causing foot issues such as shin splints and plantar fasciitis.’ These are only a few issues which can arise from muscle imbalances and dysfunction. Yes you may think Bobby is a real mess and should stick to his day job but believe it or not these issues are reversible! Patience is your friend so please rest up and be patient. Corrective exercise is put in place for a reason, to help you on your path to achieving your goals but if you neglect it then chronic changes will occur. Majority of tissue injuries due to exercise is temporary and you will heal provided you take precautionary measures.
This is only a brief article regarding lower body dysfunction and the importance of corrective exercise. I will be writing more in the future in further detail regarding specific dysfunctions and the steps to follow to prevent and reverse injuries associated with that issue. But for the purpose of this one it’s just to make you the readers understand what this is all about.
So if you guys and girls out there are experience issues and aren’t sure of what to do next, please consult a professional who has knowledge in this field to offer you a step by step strategic plan to amend your dysfunctions. Believe me, it will help you and you will be back in ship shape in no time at all!