Today, we will discover the evidence, power and influence of Habits, and how it can improve your movement, health and performance.
Why is it so important to correct our movements by changing our biomechanical habit?
In a none creepy way, I have always been curious about human behavior and why we do things the way we do. So naturally I people watch, all the time, sometimes I get caught gawking and sure it's pretty damn awkward especially when I'm out with friends. My focus always has been on observing people doing what they do in the real world. That means; while driving their cars, working from home or the office, cooking, exercising, SQUATTING, using mobile devices, walking, running, eating, knitting, playing, morning rituals - OK I'll stop you get the point. After years of casu...
OK so if you remember from one of my SHOULDER blogs (HERE), I said I'll do a case study on an internationally known athlete demonstrating how someone could hurt their shoulder. Well, here it is...introducing Kerri Walsh.
If you are an "OVERHEAD ATHLETE," this should be on your priority read list. For the past two months or so, shoulder injuries hit an all-time high, particularly for professional < recreational overhead athletes. So I feel the need to drill this material into your heads.
Who are OVERHEAD ATHLETES?
(Reading pointers): Don't worry too much about the lingo, all you need to take from this is to understand what muscles and joints are affected, a...
I have been getting a lot of emails from Crossfitters and recreational Oly lifters about the shoulder complex, "WHY are the newer-more-recreational members of Crossfit and Olympic Weightlifting more susceptible to shoulder injuries?" I have posted a few blogs about common causes of shoulder impairments, particularly for the participants mentioned above. I recommend reading through them (HERE) and (HERE) if you really want to better grasp the complexity and learn how to prevent injury. In this blog, I'll give you the short and sweet version. Additionally, I'll provide a list of impaired muscles, common joint issues, common shoulder injuries, and some useful Therapeutic Exercises to help.
As always, a big shout-out to those who take a proactive approach to learning, Thank...
Pain felt in the shoulder area can sometimes be coming from your neck. This is due to the nerves and muscles that arise from your neck pass through your shoulder on their way down the arm. The nerves from your neck also travel down your arm through the Brachial Plexus, thus neck pain may extend down your arm (Schwart, 2005). Typical issues surrounding pain of the shoulder due to cervical spine pain include cervical spondylosis, which is arthritis of the spine. Spinal stenosis, which is the narrowing of the spine, and disc prolapse which involves the spongy disc being pushed backward and presses on the nerves to the arm (Schwartz, 2005).
Muscles necessary for proper function of the cervical spine include the trapezius, deep cervical flexors, rhomb...
As the heat picked up at the 2015 Games, local competitions and participating athletes ramped-up their games as well. As a sponsor of many large local competitions and events, I get to see around 60-80 people in an 8 hour period. So, injury patterns are easy to detect. Although the athletes I work on at these competitions are very equipped athletically, a few common and too frequent musculoskeletal issues arise.
During a recent competition in Houston, the two most common treated areas were; the shoulder area, especially during the overhead dominant WOD - ("there is this knot behind my shoulder blade I can never get it out," "my shoulder makes a pop sound," "my neck/upper trap hurts and it's super tight," and have a hard time doing overhead squats without hurting...
One explanation could be TMTS (Too Much Too Soon) syndrome, which are very common with flat feet runners attempting to train a race. With that being said, as I mentioned earlier, the two principle components of foot function are the motions of pronation/eversion and supination/inversion. These two mechanical components are the ankle's ying and yang. Although a recent 2010 study suggests that flat feet may not be a factor in the development of TA related injuries (1), I find the relationship between flat foot syndrome and shin splints closely linked. But first let me tell y'all what I know about shin splint. It is an injury/pain resulting from overload to the anterior chain muscles of the lower leg, primarily anterior and posterior tibialis. These muscles are responsible for de...
Typically with flat feet, overactive and underactive muscles propagate mechanical imbalances and musculoskeletal abnormalities which lead to multiple foot and ankle injuries. I have first-hand experience, genetically speaking, I am prone to ankle sprains and strains with different severity. Once, I broke my 5th metatarsal due to a minor ankle roll as I was simply walking on an uneven surface (yard).
Overworked and overly tight muscles:
You are a typical guy/gal with ambitions to start some sort of fitness program that appeals to your taste buds. After all, it's been a while since you participated in a fitness program. You just started a fresh new job with an unquenchable thirst for success, so you work hard with long hours to demonstrate your awesomeness. Today, 84% of jobs require at least 28-37.5 hours a week sitting down for computers, driving, meetings and, etc. (5). Houston is the place to be with about 1000 newcomers a month (mainly for work), it's the hub of young-health-conscious-uprising-professionals of our nation (4). So, perhaps you're looking into group fitness or intramural activities to get you jump started again, get you socializing, and to get you excited about the guy/gal loo...
I noticed an interesting buzz when I began searching for the best-evidence-based approach and technique to squatting. Interestingly enough, the adverse effect of full squats has become one of the greatest impacts on the sport of weightlifting and CrossFit. Although, The Knee in Sports by Karl K. Klein and Fred L. Allman Jr was written in 1961, significant amounts of studies have conjured from his work. Today we have a plethora, literally a massive amount, of misinformation serving the wellness and fitness communities. Just like smoking was considered harmless, we inhaled the lusty silky smoke on airplanes and hospitals. Unfortunately, special interest markets have always tried to rule out evidence-based practice to gain nobility. Former National Champion Olympic weightlifter, na...
Does anyone know why its important to actually rest in between sets? (high intensity loads)
Does anyone know what Lactate Acid is?
Does anyone know how Lactate Acid can affect your system?
Does it make you sore?
Does anyone know how we can take Lactate Acid and turn it into more energy?
When we start exercising (or moving), energy is produced and delivered free of oxygen (anaerobically), called Oxygen Deficit. However, there is no such thing as a free lunch, right? Just like a credit card, we must pay our debt at some point, typically after consumption (after or in between exercise bursts) called oxygen debt (repaying for energy we used). Our body even has a portion repayment system in place. We have a fast (rapid) track of repayment and the slow t...