Diversify Your Workout Portfolio – Dr. Todd Rodman, DC, CCSP, CSCS and Dr. Chris Knapp D.C.

 Diversify Your Workout Portfolio

Diversify Your Workout Portfolio

 

When talking about investing terms, diversifying your portfolio means to spread your investment money among several different types of investments (stocks, bonds, cash, etc.) in the interest of moderating risk that one investment type will perform poorly. It is meant to help protect your investment in the instance something unexpected comes up.

 

In exercise terms, diversifying your workout portfolio means to mix up your workout routine/exercises to reduce the risk of overuse injury. Most injuries are from improper movements/repetitive misuse over time. These repetitive stress injuries account for more than 3 million cases in the US per year1 and account for 50% of athletic injures that physicians treat2. For example, if you have poor squatting habits and you perform a workout that requires 200 squats at a fast tempo, you are most likely going to get injured due to improper form x 200 repetitions. When the musculoskeletal system bears weight abnormally with fast movements and high load, the risk of injury is high.

 

It is important to have a qualified professional analyze your movement prior to starting a workout routine. The more vigorous the workout routine, the more important a movement analysis is. At Sports Chiropractic, we are able identify poor/improper movement patters and come up with a course of action to help you correct the movement. We also give suggestions of alternate forms of exercise that will give you the same benefit while reducing the risk of

injury.

 

Here is another example we see in our office. When you know that your shoulder hurts with overhead positioning, you should diversify by doing exercises or sports that avoid overhead movements until the pain goes away. At the same time, you should also look into the mechanical/neurological reason for the pain and work to correct it. This would be a good way to keep you active and reduce the risk of accumulating trauma, which can lead to a more catastrophic injury.

 

Movement heals

 

Movement neurologically blocks pain, releases endorphins3 and pumps the lymphatic system, helping to clear the area of swelling. These are just a few of the reasons as to why it is important to stay active even when hurt. It is also important to not feel broken which is detrimental to our psychological state. We want to move the injured area safely within its limits, but not exceed its capacity and cause further damage.

 

So when we say diversify your workout portfolio, hopefully you now have the concept down and can help use this to guide you through your rehabilitation.

 

1)     Google statistics for Repetitive Strain Injury. https://www.gstatic.com/healthricherkp/pdf/repetitive_strain_injury.pdf

2)     Derrer MD, David T., Repetitive Motion Injuries. May 6, 2014. Web MD.  http://www.webmd.com/fitness-exercise/repetitive-motion-injuries

3)     Exercise-induced hypoalagesia and intenseity of exercise. Koltyn KF. Sports Med 2002; 32(8) 477-87.  http://www.ncbi.nlm.nih.gov/pubmed/12076175

 

Written By:
Dr. Todd Rodman, DC, CCSP
Dr. Christopher Knapp, DC

 

Prepare Smart.
Train Hard.
Recover and Repeat.
Stay healthy my friends,
Dr. Todd Rodman, DC, CCSP, CSCS
9878 Clint Moore Road #206
Boca Raton, FL 33496
 
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Posted by Dr. Todd Rodman

Dr. Todd Rodman, DC, CCSP, CSCS is a practicing Sports Medicine Chiropractor and CrossFitter located in Boca Raton Florida. He is the Official Team Chiropractor for Florida Atlantic University Athletics, West Boca High School and he has been a recurring member of the Athlete Services staff at the CrossFit Games and Regionals. He has helped many people improve athletic performance, prevent injuries and overcome injuries through a combination of highly effective manual therapies and nutritional intervention. Dr. Rodman’s philosophy is to get people back to what they love to do as quickly as possible. In order to get exceptional results he has studied the most effective soft tissue and nutritional therapies to compliment his Chiropractic and physical rehabilitation background. He believes that pain and disease are a combination of mechanical, emotional and nutritional problems and all three need to be addressed in order get the best results. Dr. Rodman’s therapies and dedication to his patient’s has helped him to create his own effective approach to natural healing. He has helped a wide variety of people from the professional athlete to the weekend warrior, office worker, children and the elderly. In 2010 Dr. Rodman was named as the official team Chiropractor of Florida Atlantic University athletics to help keep their players injury free and performing at their highest level. He has also been on the athlete services staff for the Ironman, CrossFit Games and is the director of athlete services for the CrossFit Southeast regional competitions. Dr. Rodman was born in New York City but has lived in Coral Springs, Florida since 1989. He is married to his high school sweetheart Lorin and they reside in Coral Springs with their three children Jack, Reese and Austin. His passion for Chiropractic care came from his own experience with many injuries that he experienced as a college baseball player. In his spare time he enjoys being with his family, playing all sports, fitness training, traveling, and volunteering with community service events. His favorite quote is “Do not go where the path may lead, go instead where there is no path and leave a trail.” –Ralph Waldo Emerson

Website: http://www.scnhs.com

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