In the world of physiotherapy, fitness, and training, there is often a discussion about which exercises are good and which are bad. However, more important than the exercises themselves is how well our bodies are prepared for these movements. Let's now look at some common examples of misinformation that affect our perception of exercise and training.
Examples of Misinformation You've Probably Heard Before:
1) The Importance of Maintaining a Neutral Pelvic Position
When it comes to exercise, some experts argue that maintaining a neutral pelvic position is essential. However, this assertion is misleading and can lead to an excessive focus on a static position rather than movement and adaptation. For instance, during activities like running, the pelvis tilts forward and upward in the swing phase, aiding in elongating the stride and increasing speed. The same applies, for example, in soccer when executing a ball kick, where maintaining a neutral pelvic position is unrealistic. Therefore, athletes need proper preparation and adapt tofor these movements. More examples here
2) Knees over toes
Sometimes it's said that the knees should never go beyond the toes during exercise. This information only instills fear in patients and fails to consider the demands of daily life, such as walking downstairs or squatting
3) Critics of Sit up Exercise, Emphasis on the Core Exercises
Some professionals argue that sit-ups are a bad exercise, and we should focus solely on the deep stabilization system (CORE). This assertion increases fear of movement in the general population and perpetuates this misinformation, potentially hindering people from achieving their training goals.
4) Diastasis and Its Impact on Back Pain
There is a misconception that diastasis (separation of the abdominal muscles) is a cause of back pain. The reality may be more complex, and it is not so clear-cut. In the latest meta-analysis on this topic, 61.5% of studies did not find a connection between diastasis and back pain, while a positive correlation was observed in 38.5% of the included studies. (Cialdai et al., 2023)
5) Negative Views on Running
Some healthcare professionals argue that running is not healthy. This approach can create fear of movement instead of emphasizing the positive aspects of this beautiful physical activity. There is a wealth of evidence supporting the beneficial effects of physical activity on health, including the regular practice of intense and moderately demanding activities like running. These activities have been associated with a significant reduction in mortality in long-term studies (Lee et al., 2022).
Adaptation in Rehabilitation
Adaptation is the process by which our bodies change and adjust to external conditions and other factors that influence our rehabilitation process. The body has an exceptional ability to adapt to new situations and continually improve. One of the key mechanisms of this adaptation is the adaptation of the nervous system and the adaptation of the tissues themselves.
In the adaptation of tissues, fibroblasts play a significant role. These are cells found in fascia, thin layers of tissue that surround muscles. When muscles and fascia are subjected to stress and load, fibroblasts respond by producing more collagen. Collagen is the protein fibers in tissues that provide strength and elasticity. In this way, tissues become stronger and more resilient to stress (Cialdai et al., 2022).
The Wrong Approach and Its Consequences
If we constantly subject our bodies to stimuli to which they cannot efficiently respond (stimuli exceed our adaptive capacities), it can eventually lead to the collapse of the system. This can manifest as overtraining, additional health issues such as tendinopathies, psychological problems, and more.
The same principle applies in the rehabilitation process of sports injuries. It is crucial to design exercises and sports activities in such a way that the load (stimulus) on the rehabilitated structures is adequate to their condition—neither too small nor too big—and gradually increases. This approach minimizes the risk of injury while maximizing the adaptation of the tissue to the load. Proper planning and the gradual increase of load are, therefore, key factors in injury prevention and optimizing the adaptation of the tendons. More about this in the previous post.
Conclusion
The important lesson here is that the body's adaptation to movement is crucial. Instead of focusing on which exercises are "good" or "bad," we should concentrate on how effectively our bodies are prepared for these movements.
Understanding this principle minimizes the risk of injury and allows us to achieve maximum benefits from our training and rehabilitation. This way, we can fully harness our body's potential for health and performance.
Thank you for reading the article, and I welcome your comments below it.
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