Caring For Athletes - Dangerous Exercises

CARING FOR ATHLETES

DANGEROUS EXERCISES

Many of the injuries treated in sports medicine clinics occur to individuals who thought they were doing something good for themselves. With the increasing popularity of aerobic classes and no regulating force to guarantee qualified instructors, it is more important than ever to be aware of the “do’s “ and “don’ts” of exercise. Listed below are some of the exercises to be avoided, along with alternative exercises.

EXERCISES TO AVOID	REASON	ALTERNATIVE EXERCISE
YOGA PLOUGH – lying on back, legs are stretched overhead; toes touch floor and spine is lifted.	Ligaments in neck area may be strained; long-term nerve damage possible.	LOWER BACK STRETCH -- from long leg sitting position lean forward from the waist and lockarms around back of legs just above the knees. Pull upward without unlocking arms and hold for count of 5; repeat 5-10 times. *no bouncing.
BICYCLE – lying on back, hips are raised and supported by arms; legs “pedal: imaginary bicycle in air.	Ligaments in neck area may be strained, as neck is supporting most of the body weight.	MODIFIED BICYCLE – from sitting position lean back on hands so body is in “V” position. Lift legs and “bicycle” with feet about 6” off floor.
TOE TOUCHES—from standing position lean forward from waist, keeping knees straight, and touch toes.	Lower back and midback are forced to lift the entire weight of the upper body when raising up from toe-touch position.	HAMSTRING STRETCH—from long leg sitting position lean forward from waist and reach to ankles. Hold for count of 5; repeat 5-10 times. *no bouncing.
STRAIGHT LEG RAISES—lying on back and keeping legs straight, legs are lifted together from the floor and held in that position.	Puts undue pressure on lower back by creating an exaggerated arch.	BENT LEG RAISES—same as straight leg raises except knees are bent, and one leg at a time is lifted.
STRAIGHT LEG SIT-UPS—traditional sit-up position with knees straight.	Strains cervical spine and lower back; works out quadriceps instead of abdominals.	BENT LEG SIT-UPS—same as traditional straight leg sit-up except: 1) cross hands over chest to avoid tendency to pull on neck, 2 bend knees so abdominals do lifting.
Hurdle—sitting on floor, one leg is placed straight out in front of body, other leg is bent at knee so foot is behind body. Lean forward over straight leg and touch toes.	Strains knee of bent leg.	QUAD STRETCH—stand erect and hold onto chair or wall. Bend knee so foot is grasped from behind; hold foot against buttocks and push knee back as far as it will go. Hold for 10 seconds; repeat 5-10 times.