Everything is connected; the body is an endless physical chain. When one link in the chain breaks or wears out, the next link compensates and takes on some of the stress, until it begins to break down as well. Eventually the damage spreads all the way down the chain, until it becomes unusable. You can wipe away the surface rust and grime, shine it up, and the chain looks as strong as ever. But unless you inspect every link, cleaning and maintaining and treating hidden damage and decay, the problem still exists; you just can’t see it. So what began as a knee injury often becomes a hamstring problem or an ankle issue – Tim Grover
If Tim also says it, must be legit;)

So are you checking and inspecting your chain to make sure you’re workouts are building you up and NOT breaking you DOWN?

That mild ankle sprains did matter and might be contributing to that back pain that comes and goes.

If you suspect you’ve got some broken links, Here’s a couple of things you can do to strengthen it:

  1. As soon as you get an injury (even the mildest) address it right away. For instance, if you’ve sprained your hips, check you range of motion around the hip to get a better idea of which muscles have potentially lost the ability to fire optimally. This happens when muscles have undergone stress, trauma, overuse or injuries like your sprained hips..
  2. Once you’ve identified the plane of motion that is most limited, think of all the muscles that work in that plane and use exercises to specifically target those muscles
  3. Often in those cases, less is MORE. So try to match your intensity and range in the exercise to what those now “weaker” muscles can tolerate so they get a better chance of participating in the exercise and actually get stronger. If the exercise is too hard for those muscles, the body will find a way to compensate. The stronger muscles will then be strengthened further and those weaker ones will stay weak and thereby creating an even bigger muscular imbalance which causes the injury to spread further into the chain.
  4. If you’re not sure, we use our Muscle Activation Techniques tool to do all that. Check out this video about MAT to see how it works and how it can check, inspect and maintain your chain 😉 And click here to see what goes on during a MAT session.