Hey Readers! Here is a quick video that I made a week or so ago on how to do a Mulligan Mobilization With Movement technique to increase ankle dorsiflexion. Ankle dorsiflexion seems to be a common theme on my blog but it is a common restriction but a very important motion to have! In this video I show you a way to do it this alone or with a partner/patient. This won't be a new concept for some but I hope those who have never heard of it find it useful! Enjoy!
Jun 27, 2013
Jun 26, 2013
I love trail running. If I had trails close enough to me I would have force myself to not run 100% of my miles on trails. I don't think enough people know about the fun that is entailed with running trails and I don't think enough people have given it a try. I wouldn't be surprised if most people assume that its a run filled with blood, bugs, steep hills and sharp rocks. Well, sometimes it is(I consider that a plus). On the other hand, here are twelve random reasons to give it a try.
1) It is a dirty, adventurous, and thrillingly fun time.
2) Trail terrain is so dynamic it takes the monotony out of
running. This means your body experiences a more varied array of forces and not
the same repetitive stresses associated with road running.
3) Trails are easier on the mind than most roads. I
sometimes get bored of my road routes and feel like time drags on. Trails are
so jam packed with turns, obstacles, nature and picturesque views that you
might not be able to keep up.
Jun 25, 2013
1) The first shared link is a TED talk featuring Dr. Peter Attia. Dr. Attia is an integral member of NuSI and blogs over at The Eating Academy.
2) Levi Leipheimer discusses much of his dreams, career, and follies in this post's second featured TED talk!
2) Levi Leipheimer discusses much of his dreams, career, and follies in this post's second featured TED talk!
4) Dr. Stephan Guyenet of www.wholehealthsource.org, tweeted a link with a mini synopsis of this interesting new study!
"The Mediterranean diet reduced HbA1c significantly compared to usual care but not compared to the Palaeolithic diet" http://t.co/xOx5RSyUhi
— Stephan Guyenet (@whsource) June 25, 2013
5) Professor Tim Noakes and his Colleague Peter Brukner take to the airwaves by being guests on the British Journal of Sports Medicine Podcast! See his tweet below for the link!
Long time friend, colleague and Paleo-convert @PeterBrukner and I chew the fat for @BJSM podcast http://t.co/MBSMvav2ad
— Tim Noakes (@ProfTimNoakes) June 25, 2013
Jun 23, 2013
Here is a quick video highlighting a great exercise for runners. This is an exercise that I like using with athletes that are struggling with overcoming issues with glute inhibition and proper core stabilization. Keeping your pelvis level and equal is very challenging and can be great as a corrective exercise for something like the rotary stability test on the FMS. You don't a TRX do to this either...any suspension trainer, sturdy rope, a plyobox, or a chair can work as well! Enjoy!
Jun 20, 2013
Somehow, someway during my initial years of schooling I developed this idea that the profession of athletic training needed to compete heavily with other professions. I used to think that I needed to boycott the teachings of other professions like physical therapists, strength and conditioning specialists and person trainers. I also had an urge to compete against others within my own profession and try to be most intelligent or most competent clinician/academic. Finishing school and starting my professional career has definitely changed my thought processes.
While some level of competitiveness is necessary in a world
where multiple professions compete for patients or clients from the same pool
of people due to similar skill sets. However, I have begun to realize that this
previous thought process hurt three groups of people. Thinking and behaving the
way I did disadvantaged myself (the clinician), potential patients, and the
different professions.
Recently, I have worked to open myself up to the ideas of
others and other professions. Just think, where would human intelligence even
be now without the collective body of knowledge that is shared between
individuals? We might be able to think the same but the accumulation of
knowledge that is passed around and down through time is what makes it special.
Jun 18, 2013
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.
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.
Jun 16, 2013
Hey Everybody,
Here are two new videos that I made this weekend. I am going to start making videos with stuff related to blog content, rehab exercises, running form, random reviews and et cetera. You may notice near the top that I now have a direct link to my YouTube page as well. The first video is an easy test to check your ankle mobility, specifically ankle dorsiflexion.
The second video is for a common exercise for runners. This is intended to be a hip extension and glute activation exercise but ends up being something else entirely! It makes me cringe to watch people do it improperly!
Hope you all have a great father's day and hope you had a great weekend! Here comes Monday...
Here are two new videos that I made this weekend. I am going to start making videos with stuff related to blog content, rehab exercises, running form, random reviews and et cetera. You may notice near the top that I now have a direct link to my YouTube page as well. The first video is an easy test to check your ankle mobility, specifically ankle dorsiflexion.
The second video is for a common exercise for runners. This is intended to be a hip extension and glute activation exercise but ends up being something else entirely! It makes me cringe to watch people do it improperly!
Hope you all have a great father's day and hope you had a great weekend! Here comes Monday...
Jun 14, 2013
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| 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.
Here are a few quick links to articles, a video and a podcast that I recently found to be of interest.
This first article is by Peter Larson of RunBlogger.com. Peter discusses the term "natural running", how it is used, and what it means to him.
The second link is to a video shared on Facebook by Dr. E of TheManualTherapist.com. This video highlights a quick trick to help people with movement patterns. This trick is especially to help people with the exercise that I know as "Toe Yoga" which was coined by Jay Dicharry, PT I believe.
Third link is to a quick video produced by Kelly Starrett, DPT of MobilityWOD.com. This video gives a little secret to help avoid back pain from airplane seats. I know I find airplane seats to be uncomfortable so I can't wait to try this one out. (Who knows how long that will be...)
Last, but not least we have a link to a recent podcast by Jimmy Moore. Jimmy is the author of both the blog and podcast aptly named "Livin' La Vida Low Carb" and this podcast is a real touchy back and forth between Mr. Moore and Vegan Doctor, Dr. John McDougall. The gloves were off for this discussion.
This first article is by Peter Larson of RunBlogger.com. Peter discusses the term "natural running", how it is used, and what it means to him.
The second link is to a video shared on Facebook by Dr. E of TheManualTherapist.com. This video highlights a quick trick to help people with movement patterns. This trick is especially to help people with the exercise that I know as "Toe Yoga" which was coined by Jay Dicharry, PT I believe.
Third link is to a quick video produced by Kelly Starrett, DPT of MobilityWOD.com. This video gives a little secret to help avoid back pain from airplane seats. I know I find airplane seats to be uncomfortable so I can't wait to try this one out. (Who knows how long that will be...)
Last, but not least we have a link to a recent podcast by Jimmy Moore. Jimmy is the author of both the blog and podcast aptly named "Livin' La Vida Low Carb" and this podcast is a real touchy back and forth between Mr. Moore and Vegan Doctor, Dr. John McDougall. The gloves were off for this discussion.
Have a great Friday, a great weekend and a wish your dads a happy Father's Day!
Jun 11, 2013
Ah, the 10% rule of running for increasing mileage or run time. A very specific and objective piece of conventional wisdom handed down from each running generation to the next. Many have voiced both praise and disdain for the rule and it has even been used in some research studies.
I am currently in the process of rebuilding my running base after letting it dwindle to near zero over a 4-5 month span. I wanted to avoid doing too much too soon when I returned to running regularly and I like to experiment with ideas so I figured I would put the 10% rule to the test.
My rules for this were to run no more than 10% longer per longest run of the week or per week total. I was allowed to run less if needed and would only be running 3-4x a week. So far, after following this rule for several months I have been able to increase my total time very easily in terms of both aerobic and musculoskeletal comfort. There have been times of slight soreness but the kind you embrace or expect from a workout plan that gradually imposes increased demands or loads.
I must say that so far this base building has gone far easier than previous base building efforts. Previous attempts were plagued with issues like chronic compartment syndrome, plantar fasciosis, Achilles tendinopathy, Medial Tibial Stress Syndrome, and other common but nagging running injuries. My girlfriend has also been rebuilding her base alongside me. In the past she had a history of IT Band Syndrome/Patellofemoral Pain Syndrome issues and repeat stress fractures in high school. So far she has not had any problems arise either.
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| That is me in the white shirt and shorts on the far left, when I first started running. I definitely used to over-stride! |
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