The key to building a body that doesn't get injured is to improve the three foundations that are common to everyone: muscle strength, range of motion, and flexibility.
These are interrelated, and if the balance is lost, movement will be disrupted, leading to strain and injury.
In this column, we will introduce some points that you should keep in mind on a daily basis and that you should definitely do.

〇Muscle strength

Muscle strength plays a role in protecting joints and bones. Muscle strength in the trunk, buttocks, and lower limbs in particular is directly linked to the stability of posture and movement.
Research also shows that greater core muscle stability is associated with a lower incidence of lower extremity injuries.
In addition, lack of muscle strength puts more strain on the joints and can lead to sprains and tendonitis.

Just do this:
Do "full-body exercises using your own body weight" such as squats and planks. The key is to pay attention to your form and not hold your breath.

[Squats]

Preparation:
Stand with your feet slightly wider than shoulder width apart and your hands clasped in front of your chest.

method:
・ Slowly lower yourself down by pushing your hips back (Image 1). Make sure your knees and toes are pointing in the same direction.
*If you can, lower your hips until your thighs are parallel to the floor.
- Stand up slowly, focusing on your thighs and buttocks.
- Don't fully straighten your knees, but keep them slightly bent.

(correct posture)
①

(bad posture)

Points to note:
-Knees do not extend beyond the toes.
・Knees should not be turned inward.

Number of times:
10 repetitions x 3 times (1 set) - 1 set each in the morning, afternoon and evening

[Plank]

Preparation:
Lie face down on the floor with your palms on the floor or with your fists clenched.

method:
Place your toes on the floor and lift your body by lifting your hips.
- Hold the position for 30 seconds.

Points to note:
- Do not arch your back or raise your hips too much.
- Make sure your head and heels are in a straight line.

Number of times:
Hold for 30 seconds, one set each in the morning, afternoon, and evening

Range of motion

Range of motion is the ability of a joint to move smoothly as it should.
For example, if the range of motion of the ankle, hip joint, or thoracic vertebrae is limited, the knee joint and lumbar vertebrae will move excessively as a compensation, causing pain and injury.
Improving your range of motion will increase the "coordination" of your movements and improve the efficiency of your movements.
Some studies have shown that limited range of motion in each joint increases the risk of injury.

Just do this:
When warming up, do some dynamic stretching that involves moving your joints widely.

[Ankle rotation]

Preparation:
You can do this either sitting in a chair or standing, with your hands on a wall for balance.

method:
Lift one leg slightly off the floor.
・ Slowly rotate your ankles inward in a circular motion 10 times. (Image ②)
・Next, slowly rotate it outward 10 times.
*Do the same with the other leg.

②

[Hip rotation]

Preparation:
Sit upright in a stable chair.

method:
・ Using your hip joint as the center, rotate your knee clockwise in large circles 10 times. (Image 3)
・Next, rotate it counterclockwise 10 times.
*Do the same with the other leg.

③

〇Flexibility

Flexibility is the ability of muscles to stretch and contract. Without flexibility, the range of motion is reduced, leading to unnatural movements and muscle damage.
On the other hand, being too flexible can sometimes make the joints unstable, so "controllable flexibility" is ideal.
Research also shows that maintaining adequate flexibility reduces the incidence of muscle injuries and strains.
(Witvrouw et al., Sports Medicine, 2003)

Just do this:
After your body is warm, such as after a bath, perform static stretches for about 30 seconds each.

Points to note:
Don't hold your breath, and stop when you reach a comfortable stretch without bouncing back.

[Jackknife Stretch]

method:
・ While sitting on the floor or in a chair, bend your knees and grab each ankle from the side with both hands. (Image 4)
- Slowly straighten your knees, keeping your chest and thighs together.
- Stretch the back of your thighs for 30 seconds until you feel a comfortable pain.

④

[Shoulder blade stretch]

method:
・Put your hands behind your back and look straight ahead. (Image 5)
- Extend both elbows and open your chest by bringing your shoulder blades together, and hold this position for 30 seconds.

⑤

Summary

The three pillars of building a body that doesn't get injured are a balance of muscle strength (supporting power), range of motion (ability to move), and flexibility (suppleness).
Only when these three elements are in harmony can a "safe and strong body" be achieved.
It is important to consciously move and check yourself even for just a few minutes every day.
The first step to an injury-free body is to understand the condition of your body through self-checks and make improvements within reasonable limits.

Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Shuto Sato

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic