The Importance of Biomechanics Before Engaging in Vigorous Activities

Whether you're an athlete playing football or baseball, or simply someone engaged in intense exercise like weightlifting or sprinting, the risk of injury is real. Twisted ankles, strained knees, or joint instability are common issues in both recreational and competitive environments. The key to reducing these risks? Understanding and applying biomechanics.

Biomechanics is not just a topic for academics or sports scientists—it's a practical, essential aspect of training that everyone should consider. Let’s explore how proper biomechanics can enhance your movement, prevent injury, and help you perform at your best.

What Is Biomechanics?

Biomechanics is the scientific study of the mechanical laws relating to the movement or structure of living organisms. In simpler terms, it analyzes how your body moves under physical stress, and how forces—such as gravity, resistance, and momentum—affect your musculoskeletal system.

By understanding how movement is created and controlled, athletes and everyday exercisers alike can:

• Improve technique

• Optimize physical performance

• Prevent overuse injuries

• Strengthen movement efficiency

Evidence-Based Insight:

According to the American College of Sports Medicine (ACSM), incorporating biomechanical assessments into training regimens can significantly reduce the risk of injury and enhance athletic performance (ACSM, 2020).

How Biomechanics Reduces Injury Risk

When an individual moves with poor form—whether during running, squatting, or swinging a bat—it creates unnecessary strain on the joints, ligaments, and muscles. Over time, this can lead to:

• Tendinitis

• Joint impingements

• Muscle strains

• Chronic inflammation

For example, a baseball pitcher might develop elbow pain due to poor shoulder alignment during the throwing motion. With a biomechanical evaluation, therapists can identify asymmetries or incorrect movement patterns and recommend corrections to prevent long-term damage.

Case Study:

A study published in The American Journal of Sports Medicine found that pitchers with improper throwing mechanics had a significantly higher risk of UCL injuries and were more likely to undergo Tommy John surgery (Escamilla et al., 2007).

Biomechanics in Regular Exercise

Even if you’re not an athlete, biomechanics matters.

When lifting weights or doing bodyweight exercises like squats, your muscles experience micro-damage—which is essential for muscle growth. But if performed incorrectly, these same exercises can damage joints or lead to imbalances.

Example: The Squat

A well-performed squat activates the:

• Quadriceps

• Gluteus maximus

• Hamstrings

• Core stabilizers
  And supports:

• Knee and hip mobility

• Back strength

• Cardiovascular health

A 2021 study showed that partial squats in older adults led to significant improvements in functional leg strength and mobility, even without going to full 90° depth (Zemková et al., 2021).

How Biomechanical Evaluations Work

Athletes and high-performance individuals often undergo video motion analysis or 3D gait analysis. These assessments measure:

• Joint angles

• Ground reaction forces

• Muscle activation timing

• Stride or strike patterns

These evaluations are particularly valuable in:

• Identifying running abnormalities

• Analyzing lifting form

• Assessing post-injury movement patterns

• Detecting asymmetries from limb length discrepancies

Once identified, corrective strategies can be implemented through targeted training, mobility drills, and posture correction exercises.

Practical Ways to Apply Biomechanics

1. Consult a Movement Specialist
   A physical therapist or certified movement coach can provide a detailed assessment.

2. Prioritize Form Over Intensity
   Rushing into heavy lifting or explosive moves without foundational stability is a recipe for injury.

3. Start With Basic Movement Patterns
   Master the hip hinge, squat, push, pull, and carry before progressing to sport-specific drills.

4. Use Video Feedback
   Recording your workouts helps you visually track your posture, alignment, and muscle engagement.

5. Integrate Core and Stability Training
   A strong core improves balance and reduces unnecessary strain on the spine and limbs during movement.

Biomechanics Beyond Sports

Biomechanics also plays a role in managing neurological conditions like multiple sclerosis, cerebral palsy, or stroke rehabilitation. Movement professionals use biomechanical insights to create customized rehabilitation programs, ensuring safety and function for patients with limited mobility or balance.

Final Thoughts

Injury prevention isn't just about avoiding mistakes—it's about creating a long-term foundation of smart, efficient movement. Whether you're lifting weights, sprinting, or simply trying to feel better in your body, understanding biomechanics is your secret weapon for sustainable success.

If you’re curious about how biomechanics can help you or want a personal evaluation, book a free 15-minute consultation with us at Evoke Movement. We’re here to help you move smarter, not just harder.

References

1. American College of Sports Medicine. (2020). Biomechanics and Movement Efficiency in Athletic Training.

2. Escamilla, R.F., et al. (2007). Effects of throwing mechanics on elbow varus torque in professional baseball pitchers. The American Journal of Sports Medicine. DOI: 10.1177/0363546507303561

3. Zemková, E., et al. (2021). Effect of partial squats on functional fitness in older adults. Journal of Aging and Physical Activity. PubMed Link

4. Kibler, W. Ben, et al. (2006). The role of core stability in athletic function. Sports Medicine. DOI: 10.2165/00007256-200636030-00003

Helpful External Resources

• NSCA: The Role of Biomechanics in Sport

• HSS: Biomechanics Explained for Injury Prevention

• Physio Network: Biomechanics Video Series

• British Journal of Sports Medicine – Latest research on movement science

• Kinetik Sports: Guide to Biomechanical Assessments

Top Podcasts on Bilateral vs. Unilateral Training

1. Science for Sport Podcast – Episode 52: "Bilateral Training Is Dead, Unilateral Is King"

In this episode, strength and conditioning coach Michael Boyle discusses the advantages of unilateral training over bilateral exercises, emphasizing its importance in injury prevention and functional movement. Everand+4Science for Sport+4YouTube+4

2. StrengthLog Podcast – Episode 41: "Are Unilateral Exercises Superior to Bilateral?"

This episode explores a new meta-analysis comparing unilateral and bilateral exercises, providing insights into their effects on muscle growth and strength gains. StrengthLog

3. The BluePrint Podcast – "Unilateral vs. Bilateral Training with Michael Boyle"

World-renowned strength and conditioning coach Michael Boyle joins Dr. Erik Korem to discuss training volume distribution, unilateral vs. bilateral upper body training, and more. Erik Korem+3Omny Studio+3YouTube+3

4. HNL Movement Podcast – "The Importance of Both Bilateral and Unilateral Exercises for Optimal Performance"

Andrew discusses the pros and cons of bilateral versus unilateral exercises and why incorporating both into your routine is essential for maximizing strength and performance. iHeart

5. OPEX Podcast – Episode 47: "Unilateral vs. Bilateral Training – Which is Best for Different Fitness Goals?"

This episode delves into the benefits and drawbacks of unilateral and bilateral training, helping listeners understand which approach aligns best with their fitness objectives.

These podcasts offer valuable insights into the biomechanics and practical applications of both unilateral and bilateral training, aiding in injury prevention and optimizing movement. If you need further information or specific episode links, feel free to ask!