Very often you hear this saying in the fitness world and athletic arena, “No pain, no gain”. It’s as if pain should be expected when you do exercise or undergo training for a sport and if you don’t, whatever you’re doing isn’t going to be effective. This kind of misinformation that exists in this field is one of the main reasons why injuries, particularly on the back, are prevalent among athletes. Because the truth is, the most you should feel while training is a little soreness or muscular discomfort.
Today’s guest on Back Talk Doc is Jake Beamon, a physical therapy assistant at Carolina Neurosurgery & Spine Associates and avid CrossFit enthusiast. He discusses the many causes of back injuries among athletes, with one of the main reasons is a lack of understanding of the importance of core strengthening. Another is muscle asymmetry, which is often in the case in those who play golf, baseball and basketball.
Injuries also occur when there is lack of warm-up or excessive non-essential training. Jake is a believer of adopting functional sports-specific training and working your body out as a whole unit, and not separating certain muscle groups.
Jake also dives into how you can protect your back if you’re into athletics, or even as an ordinary person who’s into fitness programs like CrossFit. Besides strengthening your core and improving mobility, you must maintain functional body movements of hip hinging, squatting and jumping/walking/running regardless of age and fitness level.
Always consult your doctor or expert before embarking on any sport or training regimen. Additionally, putting good nutrition in your body should be of priority as well. The benefits will only be seen when you incorporate a healthy balanced diet in your everyday routine.
Key moments in the episode
- Reasons athletes tend to injure their back 06:05
- The body's core muscle system 07:56
- Pelvic muscles in healthy spinal movements 09:34
- Characteristics of a strong core 10:26
- Breathing and core stability 11:49
- Effects of yoga 14:28
- Sports that create the most muscle asymmetry 15:07
- Excessive non-essential training 17:34
- Kettlebell swings as alternatives to deadlifts 19:17
- Weight training for sports 20:18
- Increasing muscle bulk from weight training to prevent back injuries 21:49
- Ideal exercise program for people with varying levels of fitness 31:41
- Back injury prevention for golfers 32:50
- How to tell you're physically fit for CrossFit 35:15
- Health habits to follow 38:31
- Favorite apps, books or other tools 39:20
Every episode of Back Talk Doc includes a Health Matters segment intended to provide actionable health information you can immediately put into practice in your life. This week, Dr. Lakhia talks provides insight into the nutritional content of dairy and other plant-based milk alternatives. While cow’s milk is a great source of calcium, many are unable to consume this due to lactose intolerance or allergy to casein. Almond milk, coconut milk, oat milk, pea mil, rice milk, soy milk and hemp milk or some of his recommended alternatives, which not only provide the calcium you need but are also infused with the right vitamins and minerals that your body needs.
Links mentioned in the episode
- Glute power with Ryan Klomparens, PT
- Becoming a Supple Leopard by Kelly Starrett
- Diaphragmatic breathing technique
- Golf specific training for hip mobility
- Carolina Neurosurgery & Spine Golf rehab program
- Plant -based milk alternatives
Back Talk Doc is brought to you by Carolina Neurosurgery & Spine Associates, with offices in North and South Carolina. To learn more about Dr. Lakhia and treatment options for back and spine issues, go to backtalkdoc.com. To schedule an appointment with Carolina Neurosurgery & Spine Associates, you can call us at 1-800-344-6716 or visit our website at carolinaneurosurgery.com.