1/4 hour Neuro #52: "The Worst Training Myths to Banish from Your Vocabulary"

The Myths of Joint Mobility

The first myth addressed concerns the practice of mobility exercises to improve joint range of motion. While these exercises are beneficial and always preferable to inactivity, they represent a limited part (about 10 to 20%) of the overall improvement in mobility.

Proprioception, although worked on through these exercises, is just one of the many sensory systems involved. Techniques like eccentric, concentric, isometric muscle contractions or extreme range contractions are interesting but remain within the proprioceptive spectrum.

In reality, systems such as the vestibular and visual are far more influential. The effectiveness of an approach largely depends on the individual; what works for one may be ineffective for another. It is crucial to analyze all factors influencing mobility, as it is multifactorial.

The Effectiveness of Core Stability: Beyond Crunches and Planks

The second myth concerns the idea that traditional crunches and planks are the most effective methods for improving core stability. These exercises, while popular, only target a part of what constitutes functional and complete core stability.

The body is designed to move and react in all planes of motion. Effective core stability also involves cross-chain muscle groups and breathing. It is essential to retrain these chains and the body functionally, integrating dynamic movements and focusing on good breathing, particularly diaphragmatic breathing.

The vestibular system is fundamental for balance and maintenance. It is the first thing to develop for solid core stability. The idea that "the core is not just the core" emphasizes that core stability goes well beyond simple abdominal musculature. It includes the entire area from the shoulders to the pelvis and must be trained with consideration for the integration of strength and stability in chaotic and movement contexts. A basic static approach like the plank without body awareness is insufficient for an experienced athlete.

Managing Pain: The Importance of Not Stopping Completely

The third myth, and not the least, is the idea of completely stopping sports for several weeks in case of pain or tension. The body needs movement; inactivity can lead to a loss of function. It is crucial to consult a healthcare professional, but doing nothing at all is a mistake.

If an area is painful, such as the elbow, it is possible to work on other parts of the body or adapt movements. The concept of "cross-patterning" illustrates this idea: if you have an elbow issue, you can work on the knee to improve mobility or proprioception. There is a correlation between opposing joints and movements.

Moreover, pain is a signal from the brain, not always a direct indication of tissue damage. The brain can create a "threat" that manifests as pain. By stimulating other signals, particularly through movement, it is sometimes possible to reduce this perception of pain. Scientific literature supports the effect of contralateral work, proving that working one side of the body can have benefits for the opposite side.