Wednesday, August 31, 2016

Static Stretching

I love when I get questions from readers of New Functional Training for Sports.

NewFTFS_Cover

It’s exciting to know that the book is making people think. I received a few questions about static stretching and, thought I’d answer them here.

Q- New studies are coming out about static stretching. Some say 30 sec and less is beneficial however over 60 sec is detrimental, please elaborate if you agree or disagree?

A- We rarely hold a stretch longer then 30 seconds so I’m not sure it matters in our case. One thing I know is that the research will keep changing. The other thing I know is that stretching helps to prevent injury.

 
Q- As a staff we are wondering how you incorporate static stretching and foam rolling prior to exercise into your program?

A- On pages 46 and 47 I outline it. Everybody rolls as a group first, then stretches, then performs a dynamic warm-up sequence.

 
Q- How long do you hold the static stretch?

A- Probably about 10-15 sec in each position. We try to think breathes these days so two to three breathes.

 
Q- Do you go after numerous muscle groups (static stretching, foam rolling) before each session? or just pick one major muscle group to go after that day?

A- We try to roll and stretch all the major muscles groups. Rolling tends to focus on the backside ( think about the creep concept discussed on page 41). Stretching focuses on lower body making sure we hit adductors, hip flexors, hip rotators, and lateral hamstrings. ( pg 47)

 
Q- Do you still static stretch and foam roll post exercise?

We don’t discourage it but, it’s not formal. Pre-workout is formal and mandatory.

Hope this helps. If you want to ask questions every day think about a Strengthcoach.com membership. I answer questions every day there.




from Michael Boyle's Strengthcoach.com Blog https://strengthcoachblog.com/2016/08/31/static-stretching/
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Sunday, August 28, 2016

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Foam Rolling vs PVC?

I got a great series of questions from a former player who is now a strength and conditioning coach.

Q- Would you recommend a harder rolling surface over a normal foam roller? Especially for those who have been rolling for long periods of time? Think regular black foam roller vs. a pvc pipe.
A- The idea of “no pain no gain” is loosely based on the fact that we know that rolling will initially be uncomfortable. However, we can’t jump forward from “no pain, no gain” to the idea of “more pain, more gain”. PVC pipe etc. may be OK in certain areas for really large, muscular clients. In general, foam rolling is not a “harder is better” pursuit.

Q- Would you agree that if I were to use a normal foam roller that physiological change over time would take longer? Would the denser surface and increased compression equal faster change than a softer surface?
A- This goes back to point 1 above. Harder may lead to injury, bruising etc. The key is appropriate pressure for the client or athlete. My guideline is to match the density of the tool to the density of the client.

Q- Are you concerned at all that the aggressive rolling with a harder surface could actually cause more damage and risk acutely impairing performance?
A- Yes, see above

Q- Lastly, do you have any credible research that support any of your answers, or is it more subjective based on your experience with training and your practice?

A- I think it is a combination of subjective experience and, the subjective experience and research around massage therapy, ART, etc. If you think of rolling as “poor mans massage”, than you are on the right track.  There is significant research in the physical therapy field about tissue change via manual techniques. That is why we have ART, MAT, Graston etc. I think we are then expanding this thought process to rollers and other self massage tools.

The bottom line is that it is always about appropriate pressure, not more pressure. Think about the strength training process. The weight that helps you get strong is one you can lift. If we doubled it, that would not help and probably hurt.




from Michael Boyle's Strengthcoach.com Blog https://strengthcoachblog.com/2016/08/28/foam-rolling-vs-pvc/
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Tuesday, August 23, 2016

Step Ups, Step Downs and One Leg Squats

One of our coaches asked about why we don’t do step ups.

I realized that I had actually written an article for Strengthcoach.com about it.

Step Ups, Step Downs and 1 Leg Squats

A lot of confusion exists in the fields of strength and conditioning and physical therapy about single leg exercises. In fact we just had a well timed forum question on the StrengthCoach.com forums about using step-ups. I’ve written extensively in my all three of my books about single leg exercises and single leg progressions but, sometimes things are worth repeating. I often see the terms step-up, step down and 1 leg squat used almost interchangeably in the literature. I also think many coaches think these three exercises are similar. The truth is that all three share similar movement patterns yet the three are distinctly different. Lets look at all three:

NewFTFS_Cover




from Michael Boyle's Strengthcoach.com Blog https://strengthcoachblog.com/2016/08/23/step-ups-step-downs-and-one-leg-squats/
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Wednesday, August 17, 2016

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Scottsdale Sports Medicine

@MarilynKaminski




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Scottsdale Sports Medicine

Monday, August 15, 2016

Sport Specific Training?

Here’s a good one from the Free Articles section of Strengthcoach.com

This is the question that comes up all the time. Sounds like a great set up for a joke . “A parent walks into a strength and conditioning facility and says….” Well in many ways, it is a joke. On us. Parents consistently walk into a facility and say “my son ( or daughter) plays ___________ can you design a program for ______________?” You fill in the blank based on your area.

Sport Specific Training




from Michael Boyle's Strengthcoach.com Blog https://strengthcoachblog.com/2016/08/15/sport-specific-training/
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Mo Farah Running Technique Analysis

Mo Farah Running Technique Analysis

Mo Farah Running Technique Analysis

Running Technique Quick Guide [FREE PDF]

In today’s video I take a few minutes to look at Mo Farah’s running technique. Having won his third Olympic Gold medal in the 10000m at the Rio Olympics, Mo Farah is a great athlete to study when it comes to understanding the running form of elite distance runners.

I found some great footage from the Diamond League 5000m race in London from earlier in 2016, and wanted to share my observations on Mo’s running form with you.

The post Mo Farah Running Technique Analysis appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.



from Run Coaching, Ironman and Triathlon Specialists – Kinetic Revolution http://www.kinetic-revolution.com/mo-farah-running-technique-analysis/

Scottsdale Sports Medicine

Sunday, August 14, 2016

Foam Rolling for ITB Syndrome: Yes or No…?

ITB Foam Roller Exercises: Treatment for Iliotibial Band Syndrome

ITB Foam Roller Exercises: Treatment for Iliotibial Band Syndrome

 

The foam roller is a great tool for dealing with some of the tightness that causes the discomfort of ITB Syndrome… just probably not in the way you’re thinking.

When foam rolling to treat ITB Syndrome, many runners do so believing that they’re releasing a tight iliotibial band – the ITB itself, and that foam rolling is effectively mobilising or stretching this tightness out of the tissue that’s causing the problem.

The fatal flaw here is that the ITB itself isn’t like a muscle. In fact it doesn’t have the capacity to get tight of it’s own accord. It’s what we refer to as being non-contractile. What’s more, cadaver studies have been done to better understand the tissue of the ITB it self. These have shown that the tissue is super-strong, having a similar tensile strength to that of soft steel.

Simply put, try as we might, we can’t stretch the ITB!

This begs the question, of course, where does the tension come from?

Well, at the top end of the Iliotibial band it doesn’t just attach directly into bone. Rather it blends into the bottom parts of two important hip muscles; Tensor Fascia Latae and Glute Max.

Now, if either or both of those guys get tight, then naturally more tension is going to be experienced by the ITB.

This increased tension in the Iliotibial band (remember I’m saying that it’s being held under tension, not that it’s tight in-and-of itself) then often causes compression of the sensitive fat pad just around the outside of the knee here.

While previously it was thought that ITB Syndrome was caused by friction around the outside of the knee, more recent research points towards this compression of the fat pad as being the source of the pain runners experience from this injury.

Now back to our foam rolling…

Hopefully it now it makes sense when I tell you that foam rolling, particularly foam rolling near the site of pain, when suffering from ITB syndrome can actually add to the compression, and therefore prolong the problem.

I certainly still encourage the use of a foam roller, just with a focus up around the hip, targeting the muscles mentioned earlier – Tensor Fascia Latae (TFL) and Glute Max. These guys are often the culprits when it comes to the increased tension experienced by the ITB… which then causes the compression and pain.

In reality, I see many more tight TFL muscles than I do runners with tightness in Glute Max.

Generally the pattern is weak Glutes and overactive TFL as a consequence.

Of course, it would be sill for me not to address the fact that so many runners do report improvements in their pain as a response to foam rolling the outside of the thigh. I’ve spoken here specifically about ITB Syndrome.

If your pain is related to tightness in Vastus Lateralis, the outer of the quads muscles, and this is sometimes very similar pain to ITB Syndrome (and not mutually exclusive) then you may well benefit from foam rolling the outside of the thigh… just stay away from the outside of the knee region. It’s a sensitive area!

I really hope you find this helpful. Do let me know in the comments if you have any questions.

The post Foam Rolling for ITB Syndrome: Yes or No…? appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.



from Run Coaching, Ironman and Triathlon Specialists – Kinetic Revolution http://www.kinetic-revolution.com/foam-rolling-for-itb-syndrome-yes-or-no/

Scottsdale Sports Medicine

Saturday, August 13, 2016

Quick Tips for Running Technique Assessment

Quick Tips for Running Technique Assessment

Quick Tips for Running Technique Assessment

 

Every runner’s technique is individual. If you ever get a chance to see a video of yourself, or another athlete running, use the tips in this video to assess whether or not you’re overstriding, and how your effective your stride pattern is.

If you can teach yourself how to run with your foot striking the ground under a flexing knee, you’ll be placing less stress and impact on joints such as the knee it self.

Both increasing running cadence (stride frequency) and increasing hip and knee flexion for a given pace will help you land closer to beneath your knee, rather than excessively ahead of yourself with an overstride.

Check out today’s new video for more of an insight into how improve your running form.

You can video and assess your own running form using the mobile app I featured in this recent video: Best Running App for Gait Analysis

The post Quick Tips for Running Technique Assessment appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.



from Run Coaching, Ironman and Triathlon Specialists – Kinetic Revolution http://www.kinetic-revolution.com/quick-tips-for-running-technique-assessment/

Scottsdale Sports Medicine

How to Run with Relaxed Shoulders

How to Run with Relaxed Shoulders

How to Run with Relaxed Shoulders

 

When it comes to running technique, one of the questions I’m often asked is how to run without getting tense and tight through the shoulders and neck region. In today’s new video, I share a number of tips you can use when you next run to help you run without shoulder and neck pain.

The post How to Run with Relaxed Shoulders appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.



from Run Coaching, Ironman and Triathlon Specialists – Kinetic Revolution http://www.kinetic-revolution.com/how-to-run-with-relaxed-shoulders/

Scottsdale Sports Medicine

Friday, August 12, 2016

What is Cupping Therapy

What is Cupping Therapy Benefits for Athletes

Scottsdale, AZ – Why do you see Michael Phelps and other Olympic athletes with cupping marks at the Olympic Games in Rio 2016? What is all this cupping therapy hype about? Cupping used with athletes focuses on releasing restrictions between fascia and muscles.  It improves flexibility and range of motion, when placed properly on the athlete. The improvements in biomechanics can be quite impressive.

When you see athletes, like Phelps with cupping marks around his shoulders, it makes sense, because a swimmer needs optimal shoulder range of motion to perform at his level.

The Olympic Games Rio 2016 is not the first time cupping therapy has been used with athletes to improve sports performance. We have been using it for a few years, and we adopted this great tool from experts in sports medicine that were using it for decades.

There is a difference between ancient Chinese medicine that is still very alive today and cupping therapy for biomechanics and orthopedics. I personally, do not use fire cups, nor do I know any sports medicine professionals that use fire cupping for orthopedic reasons. What is Cupping Therapy Benefits for AthletesWe use suction cups. There are some pretty gross pictures of cups filled with blood when you search cupping on the internet. Cupping for the use of improving athletes biomechanics do not bleed into the cups. Some times their are bruise-like cupping marks left, and other times there is no mark at all. Also, cups are only on for 30 seconds to 3 minutes with the focus on getting the muscle to glide better under the fascia.

Also, cupping is not for everyone or every muscle. Cupping is only one tool in our toolbox. It is important to know this is not an end all to any type of injury or limitation. This is an excellent tool to usually start muscles working optimally, but many more tools have to then be utilized in combination to get the full benefits.  Quite often, those that have cupping done to them will feel amazingly “free” when they complete their first session, but don’t quit with just cupping as your only therapy method.

Speak to your health care professional, whom is knowledgeable in cupping, and get a full assessment and commit to the entire treatment plan to benefit fully from cupping.  Call Efficient Movement Sports Medicine & Performance Center in Scottsdale, Arizona to get started with a free assessment to learn if your body can benefit from cupping (480) 543-8191.

www.EfficientMovement.com

 

The post What is Cupping Therapy appeared first on Scottsdale Sports Medicine | Efficient Movement | Sports Injuries.



from Scottsdale Sports Medicine | Efficient Movement | Sports Injuries http://www.efficientmovement.com/what-is-cupping-therapy/

Scottsdale Sports Medicine

Wednesday, August 10, 2016

Bochy Released From Hospital, Expected to Manage Tuesday


By THE ASSOCIATED PRESS from NYT Sports http://www.nytimes.com/aponline/2016/08/09/sports/baseball/ap-bbn-giants-bochy.html?partner=IFTTT

Rangers Rally for 7-5 Win Over Rockies


By THE ASSOCIATED PRESS from NYT Sports http://www.nytimes.com/aponline/2016/08/09/sports/baseball/ap-bbo-rangers-rockies.html?partner=IFTTT

Phelps Is Touting the Benefit of Cupping _ but Does It Work?


By THE ASSOCIATED PRESS from NYT Sports http://www.nytimes.com/aponline/2016/08/08/sports/olympics/ap-oly-cupping-the-gold.html?partner=IFTTT

Friday, August 5, 2016

@MarilynKaminski




Scottsdale Sports Medicine

@MarilynKaminski




Scottsdale Sports Medicine

@MarilynKaminski




Scottsdale Sports Medicine

Wednesday, August 3, 2016

Ex-Students of St. George’s School Reach Pact on Sex Abuse Accusations


By KATHARINE Q. SEELYE from NYT U.S. http://www.nytimes.com/2016/08/04/us/ex-students-of-st-georges-school-reach-pact-on-sex-abuse-accusations.html?partner=IFTTT

Elite Prep School Agrees to Settle Up to 30 Sex Abuse Claims


By THE ASSOCIATED PRESS from NYT U.S. http://www.nytimes.com/aponline/2016/08/03/us/ap-us-boarding-school-abuse.html?partner=IFTTT