Monthly Archives: June 2017

Skipping for runners 🏃


👣 Skipping is a great way to train the Achilles’ tendons to buffer impact forces. It helps train your foot, Achilles, and ankle to land softly and absorb shock when done with a purpose. It also helps build tissue tolerance and resilience in the Achilles and ankle.

👣 The big thing to focus on is letting your heel come fully down and actually contacting the ground…but with control. Allow the Achilles to buffer the impact and soften enough to control the ankle as it comes down to the ground, and aim for the heel to just barely make contact. This is a tip I picked up from @iamunscared, and I have been using with some of the runners I see

👣 Running is all about being efficient and making use of your body’s natural shock absorption. This will show you how to be more efficient when striking the ground, so that less impact is sent through your body

🔑Use this drill as a warmup primer exercise before a run or as a drill to add into your training. Pay attention to the way you land when you are running, as there is good crossover benefits when skipping mindfully

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The hip hinge will save you ✅


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🔑 A big problem we see in clinic is people not being able to hip hinge effectively (or at all). Not using the hips is a recipe for disaster.

🔑 Not using the hips means overusing the knees and low back. The hips are means to do a major part of the work when bending over, lifting, squatting etc

🔑 A big reason why people’s hips shut down is sitting. It causes a lot of restriction and stiffness around the hip and leads to a lot of muscle imbalances around the hip. Feeding these imbalances with poor movement will lead to wear and tear where we don’t want it

🔑 Learn to hinge, it will save and preserve your joints ✅

Pain Modulation


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Why do so many different interventions work in the treatment of pain⁉️

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Because if you decrease perceived threat, you usually decrease pain. The pain experience is highly driven by a number of factors including our beliefs and expectations. If we believe an intervention will alleviate our symptoms, then it is highly likely that it will have a positive impact simply because the brain’s perceived level of danger has lessened.

PAIN ‼️ Understanding the basics of it will help you get out of it ✔️


🔑The field of pain science has taught us a lot about pain. One of the first things I do as a clinician is educate people on the basics of pain and what it actually is. This can help people reframe their pain and give them a greater sense of control over it to prevent the feeling of helplessness

🔑 Pain is an action signal. It is like an engine light in a vehicle. It is based on PERCEIVED threat or danger, therefore is is experienced completely differently by different people (even the exact same thing can be completely painless or painful depending on the person and how their nervous system perceives it)

🔑 Pain is influenced by many factors. These include past experiences with pain, general mood, level of anxiety or stress etc., which can all lead to ramped up pain responses

🔑 Pain is there to motivate protective behaviours. It tells you that you are currently doing something or experiencing something that your body doesn’t like and doesn’t want

🔑 Sometimes pain is meaningless, such as when we are getting a deep massage. Some people love massages, and some people hate them and think that they are excruciating and Terrible experiences. Either way, no damage or threat is actually occurring…our nervous system just perceives that the body is being threatened. Reframe pain and it will help you get through it ✅

“The gluteals are the ‘command central’ of our center of gravity, balance, and power” 


🔹 The glutes act to control motion in all 3 planes. They act as stabilizers and balancers, as well as power producers

🔹 The pelvis is the body’s centre of gravity, and it is very important that there is an ideal balance of muscles influencing it. Myofascial imbalances around the pelvis have the potential to create dysfunction anywhere in the body, from head to toe

🔹 The glutes are the most important muscle group in this region, and are also the most inhibited, weak, and dysfunctional. Hint: sitting all day does not help the cause.

🔹 Wake your glutes up by addressing muscle imbalances around the pelvis, get them strong, and use them often ✔️

Habits and daily positions determine your posture

✅ Be mindful of how you hold yourself day to day. Check your work environment and desk setup to see if you can improve it…you likely can

✅ Make the transition to a standup workstation, and spend less overall time sitting. When you are sitting, be mindful of your position

✅ Do the self maintenance work necessary to offset poor positions. This can be tissue work/positional stretching/active mobility work…anything to offset the muscle and tissue imbalances that happen from adopting static postures over time. You can’t just ‘force’ a good posture if your tissues have all adapted to poor postures…you must free them up first

✅ Remember that your body is highly adaptable and mouldable. This is a good thing, but can also be a bad thing. If you are always in poor postures and positions, your structure and tissues will adapt and become those positions. Choose to prioritize your body, maintain your body, and hold yourself better.

Chronic Stress and Pain Sensitivity


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“Stress can contribute to nerve sensitivity or pain system sensitivity. Stress lives in the brain, and therefore the experience of people with chronic pain often is that their pain increases as they become more stressed” 

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Cortisol is an important neuroendocrine hormone that is released in response to stressful situations. This response is very helpful as cortisol is a potent anti-inflammatory agent that works to mobilize glucose and get the body ready for action.

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However, when stress is present for sustained periods, the body may secrete less cortisol and/or become less sensitive to it’s effects leading to widespread inflammation and pain. Hypocortisolism has been linked to low back pain, fibromyalgia and chronic fatigue syndrome.

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If you suffer from chronic pain or fatigue, make sure your healthcare practitioner spends time investigating how stress may be influencing your overall health and potentially contributing to your current symptoms.

The Many Faces of Pain


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“The amount of pain you experience does not necessarily relate to the amount of tissue damage you have sustained” 

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This idea is important to keep in mind as all too often we are lead to believe (often because healthcare providers unknowingly misinform patients) that pain is always an indicator of injury. The problem with this thinking is that:

1️⃣ It has been shown to be incorrect (we can have horrible pain without having an injury and vice versa)

2️⃣Thinking this way tends to lead to the utilization of more invasive procedures like surgery that are often ineffective for many chronic pain conditions.

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In reality, pain is your brain’s response to feeling threatened. Sometimes this is associated with injury and sometimes it is not. In some cases, pain is almost entirely driven by stress, fear and a person’s thoughts. Keeping this in mind, it is important to seek out practitioners who approach pain from a whole-person, BioPsychoSocial framework and utilize low-risk, minimally invasive interventions as their first line of care. In most cases, musculoskeletal pain will resolve with time, guided movement and being able to talk with a practitioner who does more listening than talking.

YOUR GLUTES PROTECT YOUR ANKLES


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The large hip muscles (glutes) are your main defence against ankle sprains so make sure they work. Prolonged sitting tightens up the front of your hips and stops you from being able to access your glutes to protect your ankles

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A loss of hip stability can mean big problems downstream and its a major contributor to weak-feet-itis so make sure you clean that up first if you’re having foot or ankle problems

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Escape the chair, reclaim hip extension and glute activation and instantly feel a difference in your balance and lower body stability with lifting or running

THE BEST SLEEPING POSITIONS FOR A HEALTHY NECK!!!! [sleeping advice]


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Have you woken with neck pain from sleeping in an awkward position? Often this ache is nothing more than annoyance, but it can sometimes be extremely painful. Occasional neck pain from 😴 incorrectly is a common issue

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Deep in sleep, your head can fall into a position that puts unnecessary stress upon your neck muscles. After a bit, your neck can get agitated and you end up waking up with a major crick in the neck

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If you are a stomach sleeper, odds are you have a preference to which side your head is rotated to. As seen in the top left, you can see how this sleeping position torques your neck which causes lots of strain on your cervical spine

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Sleeping with too many pillows will push your head into too much flexion and put more pressure to the bottom of the c-spine .

While sleeping on an old ghetto pillow with little to no stuffing 😜 will cause more strain higher in your c-spine

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The best pillows are the ones that allow you to maintain your natural curve. They will keep you in a neutral position effortlessly

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The best sleeping positions in order are
1️⃣on your back (the best)
2️⃣ on your LEFT side 

3️⃣ on your RIGHT side

4️⃣ on your stomach (the worst sleeping position!)

 Yes, sleeping on your left side is generally better for you than your right side!!! .

Tomorrow I will go over a sleep correction if you have rotated hips!!!

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What’s your favourite sleeping position?! 🤔💤 

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