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    Injury Free Program
    Injury Free Program
    Injury Free Program
    Ebook133 pages1 hour

    Injury Free Program

    By Juan Reque

    ()

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    About this ebook

    The injury free program is a screening and exercise program that helps non-sportsman and sportsman to achieve a good functioning of their physical body and locomotor system. By doing this people using the program can prevent or treat musculoskeletal chronic injuries, improve their health and, finally, maximize their athletic performance. It is not intended to be a medical textbook with statistics and scientific data but rather a guide to understand the history of chronic injuries and how to try to make them better.
    LanguageEnglish
    PublisherAuthorHouse
    Release dateDec 13, 2013
    ISBN9781491817292
    Injury Free Program
    Author

    Juan Reque

    The creator and founder of the injury-free program, Juan Reque is one of the leading experts in the identification and treatment of body changes that can lead to sport injuries and aches in joints, tendons, or muscles. Juan Reque’s passion for human movement and performance has make him produce his own body-screening system and data interpretation, from where he has established specific exercises, routines, and treatments protocols to ensure the correct functioning of the human body. During his more than ten years of working experience, he felt that the foundations of human movement were being left out of analysis. In the literature review and research he conducted during these years, he couldn’t identify any systematic tool to spot the cause of the major aches and injuries that humans suffer. A physical therapist and expert in manual therapy, Juan Reque earned his physical therapy and sports science degrees from the University of Oviedo in Madrid, Spain. He has done postgraduate studies in a variety of areas, including osteopathy, massage, dry needling, kinesio- tape, and advanced soft tissue techniques. To date, he has obtained some notable professional achievements, working as a trainer for the ATP (professional tennis circuit) medical services, being part of the Spanish national tennis Davis Cup team, or setting up a service network to deal with injuries prevention and treatment. Juan Reque is currently the official physical therapist of Maria Sharapova. In the past, he has treated and evaluated sportspeople including Rafael Nadal, Fernando Verdasco, Sasha Vujacic, Tommy Robredo, Gaston Gaudio, and Nicolas Almagro. Juan Reque currently resides in San Diego, California, with his wife and two daughters.

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      Book preview

      Injury Free Program - Juan Reque

      2013 Juan Reque. All Rights Reserved.

      No part of this book may be reproduced, stored in a retrieval system,

      or transmitted by any means without the written permission of the author.

      Published by AuthorHouse 12/03/2013

      ISBN: 978-1-4918-1728-5 (sc)

      ISBN: 978-1-4918-1729-2 (e)

      Library of Congress Control Number: 2013922187

      Any people depicted in stock imagery provided by Thinkstock are models,

      and such images are being used for illustrative purposes only.

      Certain stock imagery © Thinkstock.

      Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

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      Contents

      Chapter 1

      Chapter 2

      Chapter 3

      Chapter 4

      Chapter 5

      Chapter 6

      Chapter 7

      Chapter 8

      Chapter 9

      Chapter 10

      FOREWORD

      One of the key elements to a healthy lifestyle as a professional athlete is maintaining an injury-free body. Over the past several years, Juan Reque and the injury-free program have helped me prepare, prevent, and treat injuries, no matter how big or small. Not only has Juan taught me the importance of prevention work, but he’s also shown me that it’s critical to find the core of the problem instead of simply treating the pain. This approach is empowering knowledge for the professional athlete, as well as anyone simply looking to keep his or her body on a healthy path.

      —Maria Sharapova, professional tennis player

      PREFACE

      After many years as a professional in the field of physiotherapy and fitness training, I have reached a point at which I wanted to pause and reflect on all I have learned. I have travelled extensively, observing the work of many therapists and in turn learning and practicing the techniques they taught me. I realized that the great masters were those who were capable of achieving optimal results by doing things simply and without complication. It has taken me a long time to understand something so simple.

      There are thousands of ways to treat injuries and a range of exercises to help maintain a fit body. Every culture has its own methods and approaches, and most are perfectly valid. Everybody is looking for the same thing: to live a life free of pain and either be able to play sports or at least move with agility. From everything I have seen, it seems that all methods employ the same principles: relax tense muscles, strengthen weak muscles, regain joint mobility and accomplish a good posture.

      My approach is to reflect simplicity as a concept to be applied when treating pain, preventing injury, and improving quality of life. I call it the injury-free program. This is not intended to be a medical textbook with statistics and scientific data but rather a guide to improving health and general well-being.

      The book starts with a theoretical element whereby I explain my understanding of the human body. For me, it is important to know the causes of injuries and pains, and this can be achieved only through analysis and observation.

      I then outline twenty tests anyone can undertake at home. These tests can identify the weaknesses and limitations that may be underlying causes of injury or pain. Of the hundreds of tests that can be performed, I have selected those I believe are the most simple and straightforward. All of these are aimed at identifying weak links in the body structure.

      I also want to give readers an example of what a normal routine can be. I have prepared 2 different sample sessions, one for knee pain and one for shoulder. It is important to have an overview of how the work should be done.

      Finally, I describe a daily maintenance routine. This part is perhaps the most important. There is nothing more effective than consistent exercise to avoid injury. My aim is that readers of this book understand my simple philosophy in understanding the human body—every injury has a cause, which usually comes in the form of a weakness, shortening, or decompensation.

      CHAPTER 1

      THE KOUROS

      In the life of every human, there is a stage at which the body is at its peak. For a brief, or not-so-brief, period, we are in prime condition, and all our structures (bones, muscles, and joints) are working perfectly. This is the time when athletes achieve their best scores and results. The less athletic among us will also feel full of vitality and not suffer from aches and pains.

      The ancient Greeks carved such an image of perfection in marble figures. A Kouros is a statue of a young male nude. He is standing with his arms at his sides and his left leg forward while looking straight ahead. It is not the image of a particular youth, but of youth itself.

      The Kouros (or anyone of us at the time at which we function perfectly, with no discomfort, weakness, or limitation) knows no pain or suffering. His joints move freely along predetermined pathways; his cartilage, disks, and menisci act like shock absorbers; his muscles trigger contractions; and his movements are fluid, agile, and effective. All the systems he needs to move (the muscles, joints, fascias, and master system) work properly.

      If we take this image as our starting point, we will be able to explain that most of the chronic musculoskeletal injuries people suffer from indicate they have ceased to be at their prime.

      17774.jpg

      As the years go by and we take part in physical activities, our bodies decline in accordance with the triangle of life: the natural decay of tissue, the physical toll of our activities, and the care and maintenance we expend on our bodies to try to overcome the negative effects of time and activity.

      This physical decline leads our joints, muscles, and fasciae to adapt to our habits or circumstances. Locked or limited joints can have a negative impact on movement. Shortened fascias or inhibited muscles can also lead us to move poorly. All of this can lead to pain, injury, and premature decay in structures such as the surfaces of joints and tendons.

      So we become stuck in a tug-of-war: on one side, there is decay, aging, erosion, discomfort, locking, limitation, and weakness, while willpower, care, diet, maintenance, and exercise try to halt the inexorable passing of time on the other side.

      Anyone can monitor and influence these adaptations to the body and avoid injuries following the ideas and plans outlined in this book. Cars, motorbikes, bicycles, and machinery all need checkups, care, and attention, and so do we.

      To look after your body and prevent injuries, you have to keep yourself in good shape. If your body is healthy and you look after it properly, you will not suffer from aches and pains. You will be more apt to get more out of life.

      The injury-free program is intended to keep people agile, strong, balanced, and healthy.

      I’ve put together a mixture of low-impact preventive and corrective exercises to help you play sports without feeling pain or to just enjoy life without discomfort. This book is for you, whether you’re young or old, male or female, healthy or injured, or athlete or couch potato.

      CHAPTER 2

      FOUR-SYSTEM THEORY

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      Thanks to the work of several systems, the human body is able to move. The main ones are joints, muscles, and fasciae, as well as the master and nervous system. Keeping in mind that the

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