How Do You Train To Reduce Injuries?

Most people want want to move better, and feel better. Looking better is lower on the list, and when push comes to shove, moving and feeling better are more important. This is our primary goal as personal trainers.

So how do you train to reduce injuries so you can move and feel better?

The short answer is to make the body resilient in 3 planes of motion. As you build your capacity in each plane of motion, then next goal is to combine them into a multi-planar movement. These are movements that mimic real-life activities and motions.

You see, fitness isn’t just about doing one thing at a time, like lifting a weight now and then running ahead in a straight line later.

It’s about understanding how your body moves to improve and reduce injuries.

So, rather than think about moving just one way at a time, pay attention to how you actually move.
Sometimes straight ahead, sometimes side to side… sometimes twisting, looking back… and usually combining more than one of these kinds of movements without realizing it.

Your body is amazing! It wants to move. And it wants to move in all directions all the time. That’s a key component of functional fitness, the three planes of movement in the gym and in life.

Sagittal Plane (forward/backward)

First, think about how you move frontward and backward or up and down in a straight line – like walking or running. That’s one plane of movement.

To strengthen your abilities in this plane, common exercises include squats, which require moving up and down and engaging leg muscles and the core; and lunges, which also develop balance and coordination.

Frontal Plane (Side-to-side)

In our experience as longevity personal training experts, side-to-side motions are the first movements that will cause pain and get injured.

This is probably because moving up/down, forward/backward are the most common everyday movements. Frontal plane motions don’t happen as often, and therefore should be addressed in a comprehensive exercise prescription to reduce injuries.

Next, notice side-to-side movements, like the way you move at the baseline playing tennis or stepping over something in your path.

Exercises here include lateral lunges, when you step to the side and target the inner and outer thighs, glutes and hips; and jumping jacks, which use multiple muscle groups.

Transverse Plane (twisting/rotation)

Finally, notice how you rotate (or, maybe, how you DON’T rotate as well as you’d like). Can you turn around easily? Put away groceries – or swing a bat or golf club?

Exercises include Russian twists, core exercises that involve rotating your torso from side to side to engage the oblique muscles; and cable woodchops, which mimic chopping wood to strengthen obliques, shoulders and hips.

The Secret Sauce to Reducing Injuries

Now, here’s where it gets really great. A solid fitness routine will incorporate multi-planar movements, which go through at least two planes of movement. Think about bending down to scoop up a toddler or lunging to make a tennis shot.

A common example of a multi-planar exercise is the lunge with a twist. You start at a standing position, step forward to perform a lunge, and twist your body in one direction at the bottom; then twist back to center and press up to the starting position.

This is a more natural way to move, like you do when shopping, gardening, or playing Pickleball. You’re this way, that way, and all around. And by working on your strength, stamina and agility with us regularly, you’ll improve your functional fitness, muscle development, balance, and more.

So, make sure you are working in each plane of motion, and as you progress try adding movements that will combine 2 of the planes of motion for a more resilient, pain-free life while reducing injuries!

We are here to help in any way you need – forward/back, side to side, and rotational.

If you're ready to take action, explore personal training in Cottonwood Heights at Leverage Fitness Solutions in Cottonwood Heights, UT — serving the greater Salt Lake area for over 19 years.