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Avoid Re-injury with Corrective Exercise!

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What is corrective exercise and how could it benefit you? Corrective exercise works for sports professionals,corrective exercises for sports injuries weekend triathletes, and everyday people. This type of exercise finds and overcomes the imbalances and impairments that lead to injuries and that make you less efficient and less powerful when you exercise or compete.

It is very common to have an injury, recover, and then re-injure the same area again. For athletes and everyday people, this can be extremely frustrating. To avoid re-injuring the same area the limitation or restriction needs to be identified first, and then corrected. Working underactive muscles and stretching overactive or tight muscles is where the "correction" comes into play.


Inhibit, Lengthen, Activate, and Integrate

Corrective Exercise Specialists (CES) are certified in this type of training and follow a four-part protocol called the Corrective Exercise Continuum. The four parts are Inhibit, Lengthen, Activate, and Integrate. This type of exercise session begins with inhibiting and lengthening overactive or tight muscles that have been working overtime to compensate for underactive muscles elsewhere in the body.

corrective excercises to prevent sports injuryA foam roller and prolonged stretching is used to release tension before activating the underactive muscles with strengthening exercises. The weak or underactive muscles are isolated so the strengthening exercises target those muscles only. Finally, integrative exercises teach the newly balanced muscles to work together in a healthier and more efficient way. People report less pain and more flexiblity with exercise when participating in this type of program.

Again, this can be for extremely competitive athletes or everyday people that like to work out but are limited by pain or chronic injuries.

Grant Hill, a veteran of NBA basketball, suffered so badly from chronic ankle sprains he almost retired at age 34, having only played 200 of 574 games over a few seasons.  Mike Clark,DPT, physical therapist developed a corrective exercise program that found hip tightness may have strained Hill's ankle by forcing his foot to externally rotate and flatten out. Hill had to focus on stretching the tight muscles and strengthening the hip muscles on the side of the leg. After corrective exercise, Hill played 292 games out of 312 with the Phoenix, Suns. A-ROD with the New York Yankees also uses corrective exercise for hip and low back pain. Gluteus or butt strengthening has been shown to reduce pain and strain of the low back, groin, hamstrings, and quadriceps muscles.

If you suffer from chronic injuries of the same body part or just pain during a normal work out there maybe some muscle imbalances throughout the body. The process of corrective exercise beings with a simple assessment that checks for those imbalances and movement compensations and ends with exercises and stretches that can be performed to maintain a healthy body. Ask your Physical Therapist about this type of program!

Contributed by Krista Magnoli, PTA @ The Physical Therapy center,

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