Saturday, May 14, 2011
Off to Brazil
I don't think I will be able to post due to lack of time and stable Internet connection. I am down in Brazil working with a sprinter from Great Britain. I will give a summary and hope some pics when I am back next week!
-train out pain and train in performance!
Wednesday, May 11, 2011
Sunlight is not just for Vitamin D
We have all heard of the benefits of vitamin D recently. The importance can't be underestimated. However, this is about the rest of the good stuff that a little sunshine is doing through your body.
The eyes have photosensitive cells in the retina that have influence on the pituitary gland. These cells also influence the hypothalamus gland that helps control our circadian rhythm, which in turn, influences sleep patterns. Sleep, good or bad, will influence our hormones.
Lastly, the pineal gland is influenced. This is where melatonin is produced. It happens in the dark while you sleep. (even a small amount of light on the skin can disrupt this process) This is where you get the nice tan! Most importantly this influences sleep, is an antioxidant and also helps with depression. I recently just found out that aspirin decreases melatonin. ( big time info)
Take away this, when you wake up in the morning get some sunshine on those eyeballs. It will help with a lot of important bodily functions, not just Vit D.
I got a lot of this information from Phil Maffetone.
-train out pain and train in performance!
The eyes have photosensitive cells in the retina that have influence on the pituitary gland. These cells also influence the hypothalamus gland that helps control our circadian rhythm, which in turn, influences sleep patterns. Sleep, good or bad, will influence our hormones.
Lastly, the pineal gland is influenced. This is where melatonin is produced. It happens in the dark while you sleep. (even a small amount of light on the skin can disrupt this process) This is where you get the nice tan! Most importantly this influences sleep, is an antioxidant and also helps with depression. I recently just found out that aspirin decreases melatonin. ( big time info)
Take away this, when you wake up in the morning get some sunshine on those eyeballs. It will help with a lot of important bodily functions, not just Vit D.
I got a lot of this information from Phil Maffetone.
-train out pain and train in performance!
Tuesday, May 10, 2011
New Perspective on Forward Head Posture
Everyday I see some variance of forward head posture in many of the patients that I see. Some have issues stemming from the posture directly, but others have issues that the forward head posture will influence indirectly.
First things first, we know that anterior head placement will alter the curve and increase the chance of arthritis. SPINE. 1986
Second for every inch the ear comes forward of the shoulder we increase the weight of the head by about 10 pounds. Physiology of the Joints Vol.3. Reading through some Charles Poliquin articles, I came across a reference he uses by Rene Cailliet in Rejuvination Strategy. Cailliet is a biomechanics guy that has worked with the cervical and lumbar spines. He states that a displacement that creates enough weight to equal 30 lbs is enough to pull the whole spine out of alignment.
I seem to be able to give this a little second hand credence. When I stabilize the neck and help restore better mechanics of the upper cervical and cervical/thoracic junction, the low back stabilizes as well.
What to do with this info? Posture check right now. Where is your head? Remember, lose the battle with posture, you lose the war with health and performance.
- Posted using BlogPress from my iPad
First things first, we know that anterior head placement will alter the curve and increase the chance of arthritis. SPINE. 1986
Second for every inch the ear comes forward of the shoulder we increase the weight of the head by about 10 pounds. Physiology of the Joints Vol.3. Reading through some Charles Poliquin articles, I came across a reference he uses by Rene Cailliet in Rejuvination Strategy. Cailliet is a biomechanics guy that has worked with the cervical and lumbar spines. He states that a displacement that creates enough weight to equal 30 lbs is enough to pull the whole spine out of alignment.I seem to be able to give this a little second hand credence. When I stabilize the neck and help restore better mechanics of the upper cervical and cervical/thoracic junction, the low back stabilizes as well.
What to do with this info? Posture check right now. Where is your head? Remember, lose the battle with posture, you lose the war with health and performance.
- Posted using BlogPress from my iPad
Monday, May 9, 2011
Monday Motivation: Prove the Impossible (Best Motivational Strength Video)
This will make you go move some weights!
Wednesday, May 4, 2011
Push Up Assistance Idea
We use to have this challenge on the bobsled team of 100 push ups in 4 minutes. It blew everyone up. The first time I tried, I figured I could easily do it. Well 92 or 93 hit and I just was so locked up I couldn't get myself off the ground. Now, all the way down, all the way up. Give it a shot, if you don't reach it, try this little tip out to help build up some strength endurance in those triceps. 100 push ups in 4 minutes, is one of the fitness goals I always try to be able to do now. Get pushing!
Tuesday, May 3, 2011
The Interossei Muscles of the Foot (Why Barefoot Running is Booming)
The interossei muscles of the foot have two layers, a dorsal layer and a plantar layer. They are conveniently named dorsal interoseus and plantar interoseus and are the deepest layers of the foot. (There are four layers.) There are four dorsal and 3 plantar muscles.
They lie between the metatarsals and have some interesting properties. The first dorsal interoseus has attachments into the peroneal sheath and some have attachments into the long plantar ligament. They have extensive fascial connections into a lot of soft tissue around them.
Why is this important? In two words, Shock Absorption. Warren Hammer describes it best. During gait, at forefoot strike, the metatarsals spread out, this in turn loads up the mechanoreceptors in the interossei muscles.
The information relayed from the mechanoreceptors in the interossei muscles as they spread out cause a reflex contraction of the quadriceps. This contraction stabilizes the lower extremity muscles. This is known as the positive supporting reaction.
This is one reason barefoot running has been such a boom lately. Why you hear such revelations about all of a sudden after going barefoot, my lowerback pain is gone. Hip pain is gone. Calf pain...ect.
Ultimately, what you can take away from this can be summed up with one recommendation. Don't wear tight shoes that don't allow your forefoot to expand. Without room for the toes to spread, the initial impulse from the interossei muscles don't occur and ultimately shock absorption is inhibited.
They lie between the metatarsals and have some interesting properties. The first dorsal interoseus has attachments into the peroneal sheath and some have attachments into the long plantar ligament. They have extensive fascial connections into a lot of soft tissue around them. Why is this important? In two words, Shock Absorption. Warren Hammer describes it best. During gait, at forefoot strike, the metatarsals spread out, this in turn loads up the mechanoreceptors in the interossei muscles.
The information relayed from the mechanoreceptors in the interossei muscles as they spread out cause a reflex contraction of the quadriceps. This contraction stabilizes the lower extremity muscles. This is known as the positive supporting reaction.
This is one reason barefoot running has been such a boom lately. Why you hear such revelations about all of a sudden after going barefoot, my lowerback pain is gone. Hip pain is gone. Calf pain...ect.
Ultimately, what you can take away from this can be summed up with one recommendation. Don't wear tight shoes that don't allow your forefoot to expand. Without room for the toes to spread, the initial impulse from the interossei muscles don't occur and ultimately shock absorption is inhibited.
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