How To Fix Your Push Up

The push up is one of the most basic exercises that you can do, but time and time again it is technically performed poorly.

We see issues from poor technique contribute to low back pain, knee issues, along with a number of other issues. So technique is vital to keep the body healthy.

So how do I, and the rest of the team in Sports Physio Ireland, see a push up? Simple really, think about a dynamic plank.

Quiet simply, the core should be engaged throughout the total body movement, and 9/10 in most injured or poorly trained clients this is the last thing that is thought about!

So How To Do The Perfect Push Up

• Hands directly under the shoulder, screw them into the ground.
• Squeeze the ass, tuck the tail bone under until you feel the lengthening of the abdominals
• Drive the heels to the back wall
• Slowly and controlled bring the chest to the ground, keeping the elbows close to the rib cage and drive up through the heels of the hand.

Harder than you think, but more bang for your buck!


Major Injuries in Female Athletes Part 1 – The ACL

The most common cause of prolonged absence from sport is anterior cruciate ligament (ACL) injuries. Although ACL injuries occur in males and female, the incidence within female athletes is much higher.

The ACL is an important ligament within the knee and controls rotational movement. Most ACL tears occur when a person is landing from a jump, pivoting or decelerating suddenly. These non-contact ACL injuries generally occur because of insufficient control around the hip, knee and ankle. ACL tears rarely occur in isolation and there is often associated injury to other structures in the knee.

Lower limb injuries are the most common type of injury in running sports. In these sporting populations muscular injuries are more likely in male athletes, whereas female athletes have a higher incidence of ligament injuries. Possible reasons for higher levels of ACL injuries in females are that:

  1. Females have a wider pelvis creating greater angles of stress between the knee and the hip.
  2. Females tend to have a higher level of flexibility and ligament laxity then male (this is especially true at certain times of the month due to hormone changes).

This results in the joints having the ability to move through a greater range of motion, placing the ligaments under more stress. The muscles around these joints need to be strong enough to control this range of motion during rapid activities and changes in direction.

Looking at this hypothesis, do females need to have more muscular control then males to prevent serious ligament injuries; the answer is most likely yes!

We are now living in an era of injury prevention not just injury management. Basic conditioning programmes such as the FIFA 11+ has been implemented into warmup routines in many different sports. Research is showing that training and improvement of muscle control and joint proprioception is reducing the incidence of ligament injuries most notable ACL injuries in female athletes.

Catherine Simpson MISCP MSc. Sports Medicine