Anytime I’m trying to understand a structure of the human body, I look for analogies to something I already “get.” For instance, joint stability can be an overwhelming topic to grasp, but the basic idea behind it makes sense when related to a few simple examples.
This week, I’ll shed a little light on joint stability and provide some tips for ensuring your program addresses this important area. Plus, I’ll present an exercise that’s designed to target a largely ignored body part - the hands.
Think of your joints as being like newly planted trees.You pack each tree with soil and water into a large hole and attach strengthening cables with anchors to the ground around it, for stability. As the tree ages, the roots grow strong and the need for the stability cables becomes reduced. Before long, the tree is standing tall on its own, largely unaffected by wind or other adverse weather conditions.
As long as the roots remain strong and the tree remains healthy, it will survive for a very, very long time without a problem.
Joint stability is achieved in a similar way. Training to strengthen the muscles around a joint is akin to thickening the root system and support cables around the tree. These braces hold the tree in a good position, and the stronger they are, the better the tree will grow. Your joints work in the same way.
Conversely, poorly maintained support structures will eventually have a negative impact on joint health and function. Muscles become unable to provide assistance to the joint as ever increasing weakness and pressure place undue stress on the structure. As a result, surgeries and joint replacements might be necessary to restabilize the joint.
Of course, these adverse conditions are only exacerbated by carrying extra body weight. The more an individual weighs and the weaker the support structures (muscles around the joint), the greater the likelihood of joint injury and malfunction.
The take-home message here is that for maximum joint performance and stability, take care of the structures that surround a joint and manage your body weight.
Proper strengthening of support structures is relatively simple, provided you’ve got an arsenal of exercises that address the key areas.
This week’s exercise specifically targets supportive muscles in the hands and wrists.
Maintaining them should help these joints function over the long haul.
The Plate Pinch Curl is an easy exercise that’s appropriate for all fitness levels.
Select a pair of lightweight plates (2. 5 to 10 pounds) and stand with your feet shoulder width apart.
Pinch one plate in each hand between your fingers and thumb.
Perform normal curls with this special grip.
Do two sets of 12 repetitions.
Hand and finger strength seldom rank high on the priority list, but I do think it’s important to pay attention to these structures throughout life.
After all, can you think of a body part you use more than your hands? Me neither. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 27 on 05/05/2014