Kimura Proofing your shoulders
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Injuries occur when the load surpasses the capacity of the tissue or joint. This means injury prevention/mitigation involves having a capacity that is higher the load it must accept. .
In the context of Jiu jitsu “the load” is a joint lock (kimura) forcing a joint (the shoulder) into and beyond its end-range. .
Strategies to improve joint resilience and capacity:
1️⃣Isometric loading
“Isometrics should occur predominantly at LML (long muscle length) as there is a clear advantage for improving muscle volumes and strength throughout a range of motion, Large increases in tendon stiffness following LML have been reported and may have beneficial effects on the length‐tension relationship (Oranchuk 2019).” .
“You will always regret not training the positions that you got injured in” – @drandreospina .
2️⃣End-range rotational movements
End-range movements are one method of improving proprioception.
“Guanche et al. (1995) found the presence of mechanoreceptors in the capsule, creating reflex arcs via capsular afferent nerves, resulted in muscle contraction (Hess 2000).” “Terry et al have theorized that stretch-sensitive mechanoreceptors within the capsular ligaments could be activated by tension, thus, producing a muscular contraction to protect the ligaments at the extremes of motion (Wilk 1997).”
“During rotational movements, such as internal and external rotation, the collagen fiber bundles tighten, thus centering the humeral head and reducing humeral head displacement (Wilk 1997).” .
Develop capacity in your shoulder to mitigate future kimura injuries.
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References:
1️⃣Hess, S. A. (2000). Functional stability of the glenohumeral joint. Manual therapy, 5(2), 63-71
2️⃣Wilk, K. E., Arrigo, C. A., & Andrews, J. R. (1997). Current concepts: the stabilizing structures of the glenohumeral joint. Journal of Orthopaedic & Sports Physical Therapy, 25(6), 364-379.
3️⃣Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long‐term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484-503