Рахманкулов А. The impact of incorrect technique of physical exercises on the development of chronic diseases of the joints and spine // Science Time. 2023. № 10(117). С. 42-47.

Статья: Рахманкулов А. 2023-10.pdf

Полный выпуск: Science Time. Выпуск № 10 (2023).pdf

THE IMPACT OF INCORRECT TECHNIQUE OF PHYSICAL EXERCISES
ON THE DEVELOPMENT OF CHRONIC DISEASES OF THE JOINTS AND SPINE

Rakhmankulov Anvarzhan,
Powerlifting Coach
Shymkent, Kazakhstan

E-mail: anvarzhanrakhmankulov@gmail.com

Abstract. Chronic diseases of the joints and spine are a serious medical and social problem, especially among people who engage in physical activity without observing the correct biomechanics of movements. Systematic violation of the technique of performing exercises leads to overload of the structures of the musculoskeletal system, the occurrence of microtraumas and the development of degenerative-dystrophic changes. This article analyzes in detail the pathophysiological mechanisms of negative impact, considers the most common errors in the technique of performing basic exercises, and offers scientifically based methods of prevention and correction. The article provides data from clinical studies and meta-analyses confirming a direct correlation between improper technique and the development of osteoarthritis, spondylosis, intervertebral hernias and other pathologies. Particular attention is paid to the role of biomechanical factors in the pathogenesis of these diseases.

Key words: exercise technique, chronic joint diseases, osteoarthritis, spondylosis, biomechanics of movements, prevention, degenerative changes, musculoskeletal system.

Introduction

The modern lifestyle is characterized by two extremes: on the one hand, physical inactivity, on the other, irrational physical activity. Both of these factors significantly contribute to the growth of musculoskeletal system pathologies. Particularly dangerous are physical exercises performed with a violation of the correct technique, which creates excessive and uneven loads on the joints and spine.

Numerous clinical studies and biomechanical analyses clearly confirm that systematic violations in the technique of performing movements lead to accelerated wear of cartilage tissue, microtraumatization of the ligamentous apparatus and muscle imbalances. These pathological changes become the basis for the development of chronic degenerative diseases, such as osteoarthritis of large joints, intervertebral hernias, spondyloarthrosis and spinal stenosis.

The relevance of studying this problem is due not only to medical, but also to significant socio-economic consequences. Chronic pain syndrome and progressive limitation of mobility significantly reduce the quality of life of patients, lead to loss of ability to work and require significant financial costs for treatment and rehabilitation.

This article provides a comprehensive analysis of the most common errors in the technique of performing physical exercises, examines in detail their impact on various structures of the joints and spine, and offers modern methods of correction and primary prevention. Particular attention is paid to a differentiated approach depending on the type of physical activity and individual characteristics of the musculoskeletal system.

The main goal of this study is to identify key risk factors, establish clear cause-and-effect relationships between violation of technique and the development of pathologies, and develop scientifically based recommendations for minimizing negative consequences in various types of physical activity.

Fig. 1

Biomechanical bases of joint and spine damage due to incorrect technique

Incorrect technique of performing physical exercises fundamentally disrupts the natural biomechanics of movements, which leads to pathological redistribution of loads on the structures of the musculoskeletal system. A striking example is performing squats with a rounded back, which increases the compression load on the intervertebral discs of the lumbar region by 1.5-2 times compared to the correct technique, provoking their deformation and subsequent degeneration.

Large joints, especially the knee and shoulder joints, are at particular risk when the physiological axis of movement is disrupted. Incorrect position of the knee joint (valgus or varus deviation) during squats or running causes an asymmetric load on the menisci and cruciate ligaments, which in the long term accelerates the development of gonarthrosis. A similar situation is observed in the shoulder joints when the trajectory of movement is disrupted during pressing exercises. The spine is particularly vulnerable to a combination of axial loads and rotational movements. This combination often occurs with improper technique for performing deadlifts, crunches, and other exercises, which leads to protrusions of the intervertebral discs, and subsequently to the formation of hernias. The lumbar spine suffers primarily due to its anatomical features and the magnitude of the loads. An important aspect is the dysfunction of the stabilizing muscles, which should normally protect the joints from overload. When the technique for performing exercises is violated, these muscles are often not included in the work properly. For example, weakness of the autochthonous muscles of the spine and abdominal muscles leads to compensatory overstrain of the lumbar region. Thus, systematic disruption of the biomechanics of movements is a key pathogenetic factor in the development of chronic degenerative diseases of the musculoskeletal system. This process is cumulative - microtraumas accumulate gradually, leading to clinically significant changes after several months or years of improper training.

The most common mistakes in exercise technique and their consequences

One of the most dangerous and common mistakes is rounding the back (kyphosis) when performing deadlifts and bends with weights. This position creates a point of maximum stress in the Th12-L1 vertebrae, where compression fractures in athletes most often occur. According to MRI studies, the pressure on the intervertebral discs in this position reaches 800-1000 N, which is 3-4 times higher than the physiological norm.

Incorrect position of the knee joints (most often valgus deviation) during squats, lunges and jumps causes an asymmetric load on the articular surfaces. This leads to the early development of chondromalacia of the patella, and later to gonarthrosis. This mistake is especially dangerous when working with heavy weights, when the compression force on the knee joint can exceed 500% of body weight.

Sharp, uncontrolled movements in the shoulder joints when performing bench presses, pull-ups and swings with weights contribute to the development of subacromial impingement syndrome, rotator cuff tendinitis and joint instability. In 70% of cases, these conditions become chronic and require long-term treatment.

Excessive deflection in the lumbar region (hyperlordosis) during abdominal exercises, hyperextensions and some yoga asanas increases the load on the facet joints by 2-3 times. This is the main cause of spondylolysis (a defect in the interarticular part of the vertebral arch) in weightlifters and gymnasts, and can later lead to spondylolisthesis. It is extremely dangerous to ignore the warm-up and cool-down. Research has shown that doing exercises with "cold" muscles increases the risk of ligament injuries by 40-60%. This is especially true for people over 30, when the elasticity of connective tissue decreases.

Pathogenetic mechanisms of chronic disease development

Long-term performance of exercises with a violation of technique leads to cumulative microtraumatization of the tissues of the musculoskeletal system. Gradually, this develops into chronic aseptic inflammation, manifested by synovitis, tendinitis and enthesopathies. Reactive synovitis develops in the joints with subsequent fibrosis of the synovial membrane.

Degenerative changes in articular cartilage (osteoarthrosis) develop as a result of constant overload and trophic disorders. This process progresses especially quickly when combining improper technique with risk factors such as excess body weight, congenital anomalies in the development of joints and hormonal disorders.

In the spine, a violation of the biomechanics of movements provokes a cascade of pathological changes: first, osteochondrosis with dehydration of the nucleus pulposus develops, then protrusions form, and later - herniated intervertebral discs. These conditions are accompanied by chronic pain syndrome and neurological complications (radiculopathy, myelopathy).

In professional athletes, especially in strength sports and crossfit, neglect of the correct technique leads to premature "wear" of the joints. Statistics show that 60% of weightlifters who have been training for more than 5 years develop spondyloarthrosis of the lumbar spine, and 45% develop arthrosis of the knee joints of stage II-III.

Thus, improper exercise technique is one of the key modifiable risk factors for chronic diseases of the musculoskeletal system. In this case, pathological changes are systemic, affecting not only the joints and spine, but also the surrounding soft tissues.

Fig. 2

Diagnostic and risk assessment methods

A range of modern diagnostic methods is used to detect early signs of musculoskeletal damage. Magnetic resonance imaging (MRI) allows visualization of initial degenerative changes in cartilage, ligaments and intervertebral discs even before clinical symptoms appear. Ultrasound examination of joints is effective for diagnosing synovitis and tendonitis.

Biomechanical analysis of movements using a video recording system and pressure sensors (force platform, electrogoniometers) helps to objectively evaluate the technique of performing exercises and identify pathological movement patterns. Such systems allow quantitative assessment of the distribution of load on various segments of the musculoskeletal system.

Functional tests (Faber test for hip joints, McMurray test for knee joints, shoulder instability tests) allow assessment of joint mobility, detection of pain and movement limitations. These tests are especially important for athletes before intensive training.

A comprehensive assessment of posture and gait using computer analysis (stabilography, plantography) helps to identify muscle imbalances and biomechanical disorders that can lead to chronic diseases. Particular attention is paid to the position of the spine in statics and dynamics. Early diagnosis of biomechanical disorders allows for timely adjustment of exercise technique, development of an individual training program and prevention of serious pathologies. This is especially important for people who start playing sports after 30 years of age.

Prevention and correction of disorders

The basis for the prevention of chronic diseases of the musculoskeletal system is learning the correct technique for performing exercises under the guidance of a qualified trainer with a medical education. Particular attention should be paid to beginners who have not yet developed pathological motor stereotypies.

Strengthening the stabilizing muscles (deep back muscles, abdominal muscles, rotator cuff) with the help of special exercises allows you to create a natural "corset" that protects the joints and spine from overload. These exercises should be performed with an emphasis on correct biomechanics.

The use of orthopedic devices (bandages, corsets, orthopedic shoes) can be a temporary measure to reduce the load on damaged structures during the period of technique correction. However, long-term use of these devices without working on technique can have the opposite effect.

The principle of gradually increasing loads and strict adherence to safety precautions are mandatory conditions for prevention. It is especially important to avoid sudden movements, jerks and excessive weights at the initial stages of training. Regular medical examinations by a sports doctor, including instrumental diagnostic methods, allow you to promptly identify the initial signs of overload and adjust the training process. The frequency of examinations should increase with age and with an increase in the intensity of training.

Conclusion and prospects for further research

Incorrect exercise technique is a significant modifiable risk factor for the development of chronic diseases of the joints and spine. The analysis demonstrates a clear cause-and-effect relationship between impaired biomechanics of movements and the early development of degenerative-dystrophic changes.

Compliance with the principles of correct biomechanics, targeted strengthening of stabilizing muscles and regular monitoring of exercise technique can significantly reduce the load on the structures of the musculoskeletal system and prevent the development of chronic pathologies.

Systematic work is needed to increase public awareness, especially among fitness enthusiasts, about the critical importance of correct technique for long-term maintenance of joint and spine health. This work should include educational programs, master classes and accessible teaching materials.

A promising direction for further research is the development of personalized movement correction programs using modern technologies of biomechanical analysis and artificial intelligence. Of particular interest is the study of the effectiveness of various correction methods in different age groups.

Prevention, early diagnostics and timely correction of exercise technique violations should become key areas in the strategy of maintaining the health of the musculoskeletal system in actively training people. This will significantly reduce the incidence of diseases and improve the quality of life of millions of people.

References:

 1. Andrews, J. R., Harrelson, G. L., & Wilk, K. E. (2022). Physical rehabilitation of the injured athlete (5th ed.). Elsevier.

2. Brukner, P., & Khan, K. (2021). Clinical sports medicine (5th ed.). McGraw-Hill.

3. Cook, G., Burton, L., & Hoogenboom, B. (2020). Movement: Functional movement systems: Screening, assessment, and corrective strategies. On Target Publications.

4. Dye, S. F. (2023). "The pathophysiology of patellofemoral pain: A tissue homeostasis perspective." Journal of Bone and Joint Surgery, *105*(3), 191-199. https://doi.org/10.2106/JBJS.22.00567

5. Fredericson, M., & Moore, W. (2021). "Muscular balance, core stability, and injury prevention for middle- and long-distance runners." Physical Medicine and Rehabilitation Clinics, *32*(1), 195-211. https://doi.org/10.1016/j.pmr.2020.09.003

6. Henschke, N., & Lorenz, E. (2022). "Chronic joint pain and improper exercise technique: A systematic review." Sports Medicine, *52*(4), 887-901. https://doi.org/10.1007/s40279-021-01623-6

7. Kibler, W. B., Press, J., & Sciascia, A. (2023). "The role of core stability in athletic function." British Journal of Sports Medicine, *57*(8), 527-533. https://doi.org/10.1136/bjsports-2022-106301

8. Lieberman, D. E. (2021). Exercised: Why something we never evolved to do is healthy and rewarding. Pantheon Books.

9. McGill, S. (2020). Low back disorders: Evidence-based prevention and rehabilitation (3rd ed.). Human Kinetics.