Скачать или смотреть Understand how all injuries occur by the way of load vs capacity

Have you ever wondered why you can bend over and throw your back out, or brush your teeth and all of a sudden you experience excruciating low back pain without doing hardly anything. There is a link to all sources of injuries, the answer is when load exceeds capacity. We build up dysfunctional blocks, like those regular trips and falls as a kid, sport injuries or when you fall off your bike, and overtime one can accumulate fibrosis/adhesion, muscle imbalance, and weakness. These all start to add up and decrease our bodies capacity to manage load, and then normal loads can become overwhelming and cause injury. Joint and muscle health are so important for physical health and staying out of pain. Load is less than capacity = Health, Load = Capacity = Health, Load greater than Capacity = injury.
Knowing how to manage load to stay within our capacity so we can recover after a workout, injury, or stressful life events will give you the knowledge to keep you functional and physically healthy. Listen to your body and stay out of pain.

Load – Examples
Eg. 1. Dead Lift 200lbs (external load)
Each tissue (disc, hamstring)- can do this for every tissue on each side.
o Spine Neutral- L5-S1 spine level= 300lbs load (less pressure)
o Spine Flexion- L5-S1 spine level= 900lbs load (more pressure)
Any tissue that has diminished capacity will be the first tissue to show problems (weakness in the chain).

Eg 2. eg Sitting- for 3 hours
50lbs load on spine- 3 hours- neutral
150lbs load on spine- 3 hours- flexion (slouching)
Pain after 15 mins of sitting you may need to correct your posture. Load exceeds capacity = injury/pain

Conclusion: Follow the load- in a back squat the body needs to have good ankle flexion, knee flexion, hip flexion, and spine neutral.
Sitting a person may have more support in the Low back (in the chair or with lumbar support) thus, does not need good paraspinal contraction all the time (everyone gets tired), because of support. You must do something when sit for 3 hours to take load off. Eg sitting- sit, slide and lean.

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