Monday, September 22, 2014

Joel Salatin — Folks This Ain't Normal!

A little on the long side at 1.5 hours.  But, if you have never heard Joel Salatin talk about food, farming practice and current state of farming, it's well worth the time.

Sunday, September 21, 2014

Sunday Reading

Here are some interesting articles to look at this Sunday afternoon.

Thought this was a cool summary of Osteopathy.  It really gets you thinking about the importance of increasing blood flow for healing.

Here is some great summary of the latest tendon research.  Tendinopathy Research.

Nerve Signals are actually sound!  Study Confirms That Nerves Signals are Sound Impulses.

What is Reactive Neuromuscular Training.  This chapter gives a great summation of what is called RNT training.

Saturday, September 20, 2014

Dorsiflexion and Hamstring Strength

Often times a lack of dorsifleixon will prevent a full stretch of the biceps femoris muscle.  Without the full stretch the biceps femoris can't be recruited as heavily in hip extension.  This can lead to a decreased glute max as well.  When both are decreased an increase in hip rotator activity may be present.  Since the sciatic nerve is present between the superior gemelli and piriformis, compression of this nerve can be present.

Thinking more regionally, this can also lead to an increased activity of the medial hamstrings.

Biceps femoris tends to be a weaker muscle in relation to the other hamstring muscles, but perhaps instead of targeting lateral hamstring exercises, check the dorsiflexion of the ankle.

I often see lack of motion between the tibialis anterior and the peroneal group.  This will require some sort of soft tissue intervention.  A talus that has shifted anterior.  A mobilization from a health practitioner or doing some talar glides against a wall to get some more motion.

Next time you see limited dorsiflexion realize that their can be ramifications into the lateral hamstrings.  Next time you see sciatica check the biceps femoris and dorsiflexion.

Friday, September 19, 2014

Great Presentation about Motor Unit Recruitment from Chad Waterbury

I'm always amazed at some of the quality of information you can gain for free from the Internet.  I watched this awesome presentation from Chad Waterbury last night through the NCAA.  It's all about motor unit recruitment.  Strength, power, fat loss and muscle gain all are dictated by motor unit recruitment.

Maximize Motor Unit Recruitment.

Some notes:
The most important thing is to recruit more motor units.
3 ways.
1. Lift heavy (over 85% of max)
2. Lift Sub maximal fast (50-85%)
3.  High Tension activities.

Must have high nervous system drive.  Fight or flight drives nervous system.  Some muscles are more prone to have higher motor units, for example hamstrings.

If intent to lift fast is needed, does tempo training make sense?  Probably not.  It slows the tempo down and instead of thinking about the weight, you're counting.

As soon as you get past 10 sec, the motor unit recruitment goes down.

You were probably told when the set gets hard and those last few reps are grinders that you are recruiting more motor units.  This is completely false.  Does this make sense then do drop sets?  Probably not!

High tension activities that can't last longer then 10 seconds.  Example is rings.  Rings allow to place the body in unusual angles that require a tremendous amount of tension to control.

Thursday, September 18, 2014

Shoulder Screen for Overhead Pressing

An easy way to assess on yourself if you should be pressing a weight over your head.  Grab a furniture slider and place under your hand.  Two hand positions will be used.  Take your shoulder through a full ROM from the hip to overhead.  Keep constant pressure on the slider.  Keep the lower back in contact with the floor.  This ensure that the anterior ribs don't flare up.  Essentially this keeps you from arching your back, which is a cheat for lack of shoulder ROM.  You can see me pause at the 2 o'clock position.  That's me lacking a little motor control.  With enough repetitions this should iron out.  If you can't do this without arching your back or you can't apply pressure that is a sign to no go on over head lifts.  This will save your lower back or anterior shoulder pain.  Also, at no point should there be pain behind the shoulder.  This is closing angles pain and should be addressed by a health professional.

Wednesday, September 17, 2014

Where Can You Get Better

It's an interesting concept to improve your craft from someone or something that doesn't have anything to do with your craft.  How does a musician train?  If I was an Ironman athlete, what could I learn from them?

If I was a teacher, what can I learn from a personal trainer.  You get the idea, how can something outside of your box, influence and improve your outcomes.  Something to think about.  I just read an article about the Philadelphia Eagles coach Chip Kelly.  He brings in academics that have nothing to do with sports and ask them how he can produce a better football team.

He's looking to learn maybe one sentence or one idea that can help him and the organization be better.  This article from the Wall Street Journal "Kelly Secret Coaches," talks about this process.  Explore interests that have nothing to do with your profession, I bet you will be able to cull a few nuggets of wisdom and perspective that will help with your profession.

Tuesday, September 16, 2014

Some Common Organ Referred Pain

Most of the time a local pain is just that, a local pain.  Shoulder pain is most often something to do with a musculoskeletel problem, but it's always good idea to at least know what other things may be causing pain in the body.  Perhaps something to keep in the back of your mind if you have something that come up suddenly without any explanation or something that just doesn't go away.

Liver, gall bladder, spleen and lung may refer pain to the shoulder.  They believe this is from the organ being dysfunctional and the diaphragm being a conveyor of impulse through the phrenic nerve C3,4,5 that the brain can misread as a shoulder problem, as 4,5 are large innovators for the deltoid.  The right tip of the scapula can also be present.

Gastric problems can refer pain to between the shoulder blades.  T5,6,7.  Again these are some nerves that innervate the stomach.

Appendix will create right lower abdominal pain.  

Constipation can create lower lumbar pain. 

Heart is the most commonly known referral pain.  Left arm pain that can lead into the hand. 

Pancreas can have pain in T5-9 and also left shoulder pain.

Prostate can refer pain to the abdomen, lower back and calfs.  

Brain Freeze can happen when the Vagus nerve cools.  (I get this severely)  

Kidneys can refer pain to the lower back right below the ribs and also into the groin.

Adrenals can refer pain to the inside of the knees.