Part 3 of our "Ask an Exercise Question" series. Neal Andrews, Exercise & Fitness Specialist for MUS Wellness, addresses your questions about injury prevention and treatment, and mobility. April 21, 2016.

1. EVERYTHING YOU ALWAYS WANTED
TO KNOW ABOUT EXERCISE, BUT
WERE AFRAID TO ASK. (EPISODE III)
NEAL ANDREWS, MS, CSCS
MUS WELLNESS EXERCISE & FITNESS SPECIALIST

2. LAST TIME, ON ASK AN EXERCISE QUESTION…
• Episode I
• General Exercise Guidelines
• Exercise Type
• Weight Loss/Fat Loss
• Cardiovascular Exercise
• www.vimeo.com/140349300
• Episode II
• Cardiovascular Exercise (continued)
• Resistance Training
• www.vimeo.com/144139726
• www.wellness.mus.edu/Webinars.asp

3. EPISODE III
•Injury/Pain/Prevention
•Mobility/Stretching

4. MONTANA MOVES HIGH FIVE
•Move More, Sit Less
•Find Balance in Life
•Move Better
• Mobility & Correct Movement Patterns
•Play Outside
•Have Fun

5. PILLARS OF FITNESS
• Aerobic Fitness/Stamina/Endurance
(Sustained Effort/Resistance to fatigue)
• Anaerobic Power (Short, intense effort)
• Strength/Power (How much can you move/how fast
can you move it/how much you can resist)
• Mobility (How well you move/ROM around joints)

6. RECOVERY/TREATMENT/INJURY/PREVENTION
•How do I recover from_________?
How do I treat_____________?

7. RECOVERY/TREATMENT/INJURY/PREVENTION
•Basic Prevention
• Warm up and cool down.
• Dynamic Warm-Up/Move Better/Move Your Body

8. RECOVERY/TREATMENT/INJURY/PREVENTION
•Basic Prevention
• Mobility & Strength
• Lengthen/Release/Mobilize what’s tight
• (Static & Dynamic Stretching/Yoga/Massage/SMR)
• Strengthen what’s weak (Resistance Training/Weight Lifting)
• Don’t do too much too soon. Get fit slowly and methodically.
• 10% Rule=Increase volume no more than 10% every 1-2 weeks.
• Listen to your body and don’t forget to rest.
• “Rest is where the magic happens.”

9. COMMON TIGHT/WEAK COMBOS
• Tight Hip Flexors and/or Quads. Weak Hamstrings and/or Glutes.
• Tight Pectorals and/or Shoulders. Weak Upper Back.
• Tight Calves. Weak Ankles.
• Tight Lower Back/Posterior muscles. Weak Core.

10. RECOVERY/TREATMENT/INJURY/PREVENTION
•“One day, you can either end up in the cardiologist’s office, or
the orthopedic’s office…which do you prefer?”
--Geoff Staz
• Injury Types
• Primary—initial injury. Tissue damage. Root cause.
• Secondary—body’s response.
• Inflammation Phase: Days. Swelling, inflammation, heat, soreness, PAIN.
• Repair and Remodeling Phases: Weeks. New Tissue is forming and
being organized.

11. RECOVERY/TREATMENT/INJURY/PREVENTION
•Basic Treatment
• RICE Method—for acute injuries (Inflammation Phase)
• Rest/Ice/Compression/Elevation
• Heat/Cold
• Heat, aids in mobility and healing. Cold, anti-inflammatory.
• Generally, heat prior to, and cold post-exercise.
• Mobility—prevention, and in repair phase
• Stretching/Dynamic WarmUp/Self-myofascial Release/ Massage/Yoga
• For chronic or serious injuries, utilize medical professionals.
• Get it diagnosed!

12. RECOVERY/INJURY/PREVENTION
• What advice do you have for getting back into exercise after an injury?
• Start with mobility, then add strength. Take it slow.
• “Do not overstress a healing tissue!”
• Address any underlying causes.
• Imbalance?
• Lack of mobility or strength?
• Overuse?

13. RECOVERY/INJURY/PREVENTION
• Besides swimming, are there low impact interval exercises?
• Row machine
• Uphill treadmill
• Stair mill/stair stepper
• Bike/Spinning
• Elliptical
• Aqua classes

14. RECOVERY/INJURY/PREVENTION
• If you are in pain during exercise should you continue to exercise?
• Depends…
• Does the pain subside or intensify with exercise?
• Does the pain cause you to change a regular movement pattern?
• Would exercising cause more damage to the primary injury?
• Is the pain manageable? Weigh risk vs. reward.
• When should I go see a medical expert for an injury?
• Should I concentrate on getting any exercise if it’s only 10-15
minutes per day to start?

15. SPINE/VERTEBRAE/NECK
•What is a good exercise to strengthen my mid-back?
• Row, Row, Row!
• Horizontal pulling exercises.
• Cables, bands, free weights.
• Reverse Flies, Cobras
• Swimming.

16. SPINE/VERTEBRAE/NECK
• What are the best stretches or exercises for lower back pain?
• What are the best ways to eliminate neck stress?
• What stretching/exercises can I do for my back after working on a
computer all day?
• www.wellness.mus.edu/Videos.asp
• Office Stretches (Two videos)

17. MOBILITY/FLEXIBILITY
• Boils down to…Is stretching good? When should I stretch? How do I stretch
for____________? Difference in stretching and warming up?
• Are there negative consequences to intense stretching? How far is too far?
• Stretch for improved flexibility
• Static Stretching: 15-30 second static holds. Relax muscle. Repeat 2-3 times.
• Stretch to “First Barrier of Resistance” and hold until muscle relaxes.
• Dynamic Movements: Mobility/stretching where movement is held for a few seconds,
and then move to another position. FLOW.
• Ballistic Stretching: Forceful, repetitive, bouncing movements—not recommended!
• Goal is for muscles to have optimal length, and joints to have normal ROM.

18. MOBILITY/FLEXIBILITY
•Does yoga give you any cardio?
•Is it OK to stretch after a shower? Can you overdo it because
muscles are warm?

19. MOBILITY/FLEXIBILITY
•What’s the deal with foam rollers? Are they a fad?
•When is the best time to use a foam roller? What’s the best
foam roller routine?
1. Release
2. Work Mobility
3. Strengthen
•What is the best way to extend hamstrings after years of not
stretching?

20. NEXT UP!
• Next Webinar: Hot Topics in Exercise & Nutrition.
• Team Challenge launching next week.
• Eastern Montana & Bozeman
• May is National Bike Month!