Hey all! New video for you all today that follows the same theme as my last blog post regarding foam rolling. I hope you all learn something and sorry for my amateur videography. I forgot to comment on it in the video but it is important to note that these gains in mobility are only temporary.
However, this treatment can and should (in this case, she as she is still restricted in terms of mobility) be combined with other treatments like joint mobs, Mulligan MWM's and repeated end-range plantar flexion. This will produce a synergistic effect and reapplication can help lock in the temporary gains.
These no longer need be modern torture devices for the physically active!
I just had an idea come to me as I was working to correct a few dysfunctions of my own. I don’t always have another person or practitioner to perform soft-tissue mobilization on myself and I’m sure you don’t either. When this is the case I turn to items like foam rollers, lacrosse balls, and variations of “The Stick”. In the past, I used to think that if I wasn’t wincing and sweating from the self-inflicted pain then I wasn’t going hard enough. I also used to spread this masochistic premise to my patients and athletes. I used to believe that I was deforming the fascia/collagen/soft tissues or causing ischemic compression to “trigger points” and often left myself and others with bruises!
More recently, I have been finding that less is best sometimes when it comes to soft tissue work. I now use a model based on stimulating the central nervous system. This stimulus to common patterns results in transient reductions in tone and improved mobility. There are several advantages to using the “less is best” approach.
Sufficient hip extension is vital for proper running gait, form, posture and efficiency. Inhibited or restricted hip extension in running can result in:
Over-striding
Decreased running economy
Poor movement patterns
Potential risk for injury and/or compensation up and down the kinetic chain
The Gluteus Maximus is the primary hip extensor and the strongest muscle in the body. It is hypothesized that our massive glute max relative to other primates is due to an evolutionary adaptation. This allowed better bipedal locomotion and enhanced our running ability. Proper activation of the glute max and hip extension motion is needed for most primitive and basic movement patterns, especially skills requiring power. This is evident in many basic power skills such as:
Squatting/Deadlifting
Sprinting/Running
Throwing
Punching
Jumping
Bridging of the hips
Swinging an object like a club, baseball bat or golf club.
Limitations in hip extension or gluteus maximus activation can also affect static postures like standing by influencing pelvic tilt, motor control activation strategies, lumbar curve and ultimately the body's center of gravity. For more reasons on why "running is all in the hips", see James Dunne's great post, here.
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Caution
All content on this blog is meant as instructional and educational. The author and guest authors of this blog are not responsible for any harm or injury that may result. Always consult a physician or another proper medical professional for medical advice.
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