The purpose of resistance training is to intentionally stress muscles to produce positive changes in muscle fibers. In his book, "Restoring the Body: Treating Aches and Injuries," Thomas Dickey writes that injuries can occur in two ways: acutely or through chronic overuse. Acute injuries involve a sudden and direct impact on a particular area, while chronic overuse refers to day to day wear and tear over a prolonged period of time. Muscle strains are of the acute variety, and can be very painful. According to the National Strength and Conditioning Association (NSCA), treatment of muscle strains involves three phases: inflammation, repair and remodeling.
Inflammation Phase
Gabe Mirkin and Marshall Hoffman, in "The Sports Medicine Book", write that any injury that doesn't heal on its own in two to three weeks should be treated by a sports physician. However, certain precautions can be taken on one's own to minimize pain and swelling. The first phase of muscle strain treatment, inflammation, involves the natural swelling of the tissue surrounding the injured area in order to supply blood and remove damaged tissue. Dickey writes that treatment during this phase should include the "R.I.C.E." method. R.I.C.E. is an acronym referring to rest, ice, compression, and elevation. The injured muscle must be rested and ice should be applied to the area in order to minimize pain and swelling. Compression can also help reduce swelling, and the injured muscle should be elevated to minimize blood flow to the area.
Repair Phase
Once the inflammation has subsided, the muscle begins to repair itself. According to the NSCA, damaged muscle tissue is replaced with new tissue, new capillaries and connective tissues are formed, and new collagen fibers are synthesized. The best physical treatment during this phase, Dickey writes, is to begin a mild stretching program. Light stretches of the back can help develop elasticity of the new tissue and support future strength training. Recommended back stretches include supermans, seated toe touches and butterflies.
Remodeling Phase
The newly formed tissue developed during the repair phase is strengthened in the remodeling phase. The remodeling phase begins when all signs of swelling and redness are gone. During the remodeling phase, the NSCA reports that a strength and aerobic exercise program can ensure proper collagen fiber alignment and increased tissue strength. Exercisers and athletes will enter this phase with about 75 percent of strength and flexibility available to the injured area, so programs should begin with light loads and high repetitions until adequate strength and endurance are developed.
Exercises for Back Strength
Dickey believes that many acute and chronic back injuries can be prevented by strengthening the back musculature. He recommends performing three sets of 10 repetitions of both lower and upper back exercises. Supermans can be performed to promote strength in the extensor muscles. Bridges, in which the back is held off the ground in a variety of positions, can be performed to improve spinal strength and mobility. Dickey also recommends strengthening the stabilizer muscles in the back through the use of free weights and body weight exercises.
Injury Prevention Exercises and Guidelines
Injuries can be avoided by strengthening other areas of the body and by improving flexibility as well. According to Dickey, strengthening the abdominal muscles can relieve pressure on the lower back and should be a point of focus for people with lower back pain. Further, flexibility of the back can prevent compensation of other muscles and thus unnecessary stress. Knee hugs are ideal for stretching the lower back. Resistance band exercises can accomplish both strength and flexibility as well. A proper warm-up can ensure adequate blood supply and temperature in the working muscles, and a post work-out stretch can help promote tissue repair and flexibility. Finally, Dickey cautions against overloading muscles too soon with weight. Gradual progress is always better for strength adaptations and injury prevention.
References
- "Restoring the Body: Treating Aches and Injuries"; Thomas Dickey; 1987
- "Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle (Eds.); 2008
- "The Sports Medicine Book"; Gabe Mirkin and Marshall Hoffman; 1978
