5x Injury Myths That Need To Be History

There are numerous movement, injury and pain myths out there that need to stay in 2023.

Here are 5 common myths that definitely deserve to be made history:

X Muscles that are 'tight' need to be stretched and muscles that are 'weak' should be strengthened

TRUTH: 'Tight' and 'weak' are sensations, a signal from the muscle that it's doing something that it wasn't designed for. It may be compensating for another muscle, trying to provide stability or working harder than it should.

Rather than trying to make the feeling go away, explore what's causing the muscle to send these signals. This could be compensation for an instability somewhere, an adaptation to an injury, nervous system imbalance or sensory motor amnesia (SMA).

X Pain indicates a physical injury or damage to your body

TRUTH: Pain is a sensation that's detected by the brain. Receptors in the skin called nociceptors detect potentially damaging stimuli, such as temperature, pressure and inflammatory chemicals released by injured tissue (eg. histamine, substance P etc), and send electrical signals to the brain. If these signals exceed a certain threshold, the brain classifies them as painful, and initiates protective mechanisms, such as muscle guarding, fight, flight or freeze.

Chronic pain that lasts for longer than 3 months becomes less and less accurate of actual tissue damage. This type of persistent or recurring pain may be a learned or habituated response to certain actions or beliefs. For example, if you believe or have been told that bending forwards will hurt your back. your body will tense up to protect you whenever you do this movement. The resulting muscle tension makes bending feel painful and reinforces your belief.

X Stretching prevents injury

TRUTH: There have been numerous research studies that demonstrate that stretching does NOT significantly reduce your risk of getting injured.

Most injuries are a result of training errors - exceeding the capacity of that part of the body to cope with the demands placed on it. This could be from doing too much too often (over-training), doing too little (deconditioned) or under-recovering so the body doesn't have enough time to repair.

X Pilates and other core strengthening exercises are best for reducing back pain

TRUTH: Contrary to what you may have been told by doctors or health and fitness professionals, the evidence is very clear on this one. There is NO one superior method of relieving back pain. 

Very often, time on it's own is a great healer. The research also shows that if you believe a particular treatment or type of exercise is beneficial for you, then it will be! If you're a runner, walking and light jogging will help you. If you prefer cycling, riding your bike will help you. If you're convinced that Pilates is the best cure for back pain, getting on your mat will help you. Notice the recurring theme?

X You must avoid movements that are painful 

TRUTH: Now this one is more nuanced. I'm NOT an advocate of pushing through the pain barrier regardless, nor do I subscribe to the "no pain, no gain" camp.

On the other hand, fear avoidance and catastrophisation are well documented factors in longer recoveries from injury and chronic pain. Athletes who adopt a positive view of their injury and rehab return back to action more quickly than those who dwell on the negative aspects of being injured.

When I've worked with clients who have an injury or in pain, we identify which movements cause pain. Then I break down the individual components of that movement, and reintroduce them in a different context. As the client becomes more comfortable we work towards to the full movement pattern.

An example would be a client who has back pain bending forwards. I would introduce the body to forward bends (spinal flexion) through supine (laying on back) knees to chest, and then progress to Child's Pose. Then we might move on to dynamic spinal movements, perhaps Cow to Cat or Child's Pose to Cow. Do you see how I'm gradually exposing the body to the offending movement gradually, so it begins to feel safe again.

In this way we re-programme the nervous system's response to that particular movement, moving from pain into confidence and increased comfort.

Which of these myths do you most need to let go of?

NEXT STEPS

1) If you want to make the next 12 months the year you find freedom from persistent or recurring pain or muscle tension get yourself onto the early bird interest list for The BYB Method Workshop Retreat : EARLY BIRD LIST 

8.5 hours of live tuition + 30 days of 1:1 support to help you implement what you learn from the weekend into a regular home care routine. 

No myths or industry dogma, just simple, safe movements that WILL help you release pain and tension from your body.

Get on the early bird interest list here to receive all the details first:

EARLY BIRD LIST 

2) You can also:

• Book into a Stretch, Yoga or Pilates class with me - these are a good introduction to The BYB Method and take the first steps to your pain-free body.
• Attend a mind-body retreat - these are deeply relaxing, fun, social small group experiences typically held in various locations within easy reach of Worthing, West Sussex. The next retreat is  on Sunday 24th March. Click HERE for all the details.
• Subscribe HERE to receive "The Movement Chronicle", a weekly e-newsletter delivering mobility and pain reduction tips directly into your inbox every Monday morning,

If you would like support with managing pain or an injury please reach out to me on any of these channels:

• Email at norma.pearson1@ntlworld.com
• DM me on Facebook Messenger 
• WhatsApp message to 07801 867361.