Gravity Fx Fitness

Here is a nice video on Active Isolated Stretching for the hip from Dr. Perry Nickleston.  It can help relieve pain or possibly prevent hip injuries.

AIS is also a great way to enhance your recovery from exercise.

Get moving!

Brian Morgan

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I recently injured my elbow due to my own ignorance (stupidity) and have learned a few valuable lessons.

Basically, I ignored my body’s own pain signals until it was too late and had no choice but to stop what I was doing and make some changes.  In my quest to be “lean and mean” at the age of 44, I tried pushing through pain, which is never a good thing!

Yes, you may definitely have to push your body past its comfort zone to achieve great physical feats, but the adage “no pain, no gain” is a bunch of crap that usually leaves you with loads of injuries down the road.

Specifically, two weeks ago, my right elbow was throbbing after I got done playing basketball for the first time in 10 or 12 years.  I don’t like taking anything if I don’t absolutely have to, but I ended up taking some Advil to reduce swelling and inflammation.

I’ve used icepacks and soaked it in a large pan of ice and water quite a bit, too.  I’ve had restricted movement at my shoulder and shoulderblade for a while, with some nasty triggerpoints in my levator scapula and rhomboids (upper and inner areas of shoulderblade).

My pecs and lats have also been tight and contained some triggerpoints (tight bands of muscle) that haven’t responded to self-massage with a massage ball or tennis ball.  These items plus a rolling massage tool like the Stick may be great for maintenance work, but don’t always replace the hands of a skilled massage therapist.

The result of the tightness and movement dysfunction (misalignment) in these areas puts unnecessary stress on my elbow and I also have some tight bands of muscle in my triceps.  Instead of taking the time to get some quality soft tissue work, I tried to work through it – BIG mistake!

I’ve been doing weighted pushups with a sandbag on my back and single arm kettlebell presses to try and increase my upper body size and strength.  My elbow didn’t want to fully straighten so I just ignored the discomfort and shortened the movement.

Playing basketball and all the overhead movements involved was the last straw.  Two weeks later, the elbow feels much better but is definitely not 100%.  Yesterday I did some upper body strength work and partial pushups with my bodyweight is all I can do for the pushing movements, except for static pushups on the Power Plate.

Its not quite ready for much eccentric work, but the vibration platform allows some static work without causing pain – keeping the stress to the elbow minimal but still providing some maintenance strengthening to occur.  The increased blood flow probably aids the healing process, also.

This minimal joint stress would probably benefit athletes during their competitive season – helping them maintain strength when combined with some resistance training.  So I talked to a massage therapist the other day who does some quality deep tissue work and we are going to exchange services.

The stretching I received at a recent continuing ed course helped quite a bit as well, but if I don’t get the proper massage work done, my problems will only get worse over time and keep me from achieving my goals of a lean, athletic physique.

Get moving!

Brian Morgan

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Cross training might help you avoid injury and increase performance.  In a recent newspaper article, a trio of local physical therapists were featured in their preparation for an Ironman Triathlon.

According to one therapist, “I have done three marathons, but the daily running was always causing some sort of injury.  The cross training keeps me fit and injury free.”

I’ve worked with a few runners over the years and overuse injuries seem to be part of the training.  I can remember the first year that we had a local marathon.  I did massage therapy with three people that had become injured while increasing their mileage to prepare for the race.

Adding in biking and swimming can take some of the pounding off your muscles and joints.  If you don’t want to do a triathlon, add in some resistance training that focuses on single leg stance, such as lunges and stepups.

You can also focus on recovery methods such as massage and stretching.  You need a combination of strength and flexibility built into your muscles – they should be elastic, like a rubber band.

Hard training athletes need quality massage therapy on a regular basis.  My massage mentor had one of his athletes set the NFL record for most carries in a season by a running back, while getting weekly massage.

Self-massage is a more viable solution for most of us.  This can be a foam roll, tennis ball, or rolling massager like the Stick or Tiger Tail.  Follow this up with various types of stretching and throw in some strengthening exercises, as well.

Don’t forget to engage in sport or recreational activities that work the muscles in different movement patterns, like lateral movements.  For specific strengthening exercises, check out my other running articles.

Get moving!

Brian Morgan

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I’ll share some “shoulder savers” with those of you over 35, like me.  This is especially helpful for those who spend all day sitting at a desk and then go for a round of golf after work or on the weekends.

Cyclists are also prone to posture issues, due to the amount of time spent leaning forward, so if you also spend your work day seated, make sure to strengthen your upper back.

I’ve done damage to both of my shoulders in the past and have worked on plenty of shoulder injuries, so these tips might help.

Rowing exercises strengthen your posterior shoulders and the area between your shoulderblades.  Both of these areas need to be strong if you want healthy shoulders.

When your shoulders are rounded forward, it puts unnecessary stress on them.  A neutral position  makes your movements more efficient, whether you are throwing a golf disc (frisbee, to some) or swinging the clubs.

Besides reducing your risk of rotator cuff injury, you’ll likely see improvement in your distance.  If you’re like me, you might be interested in passing for a few years younger.  Improving your posture and upper back strength sure doesn’t hurt your appearance any.

Increased stability with your shoulderblades can also increase the range of motion in your upper arm – something that often plagues older golfers.

Get moving!

Brian Morgan

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If running injuries have been getting you down you need some specialized work.  One thing you can do is some resistance band stretching.

Plantarfasciitis and shin splints are a few of the injuries that can occur with running and the bands are a great way to both stretch and strengthen at the same time.  With some additional strengthening, IT band injuries can also be dealt with.

I first heard the term speed limping from strength coach Mike boyle at a seminar presentation.  I knowingly smiled because I know that many runners won’t quit running no matter how much they hurt.  They just run a little slower and with a shorter motion – speed limping.

One I talked with actually wore out all the cartilage in his knee before the pain finally got too bad.  While I admire the dedication, a little common sense should tell you that something needs to be done to prevent this.

Both of the chiropractors I have worked for treated many athletes, including runners, so I have done plenty of massage therapy and stretching with them.  Many told me they stretched all the time yet they were stiff as a board.

Getting regular massage can help, but since money is at a premium these days, learning some self massage is one thing you need to do.  Stretching with flex bands is a great way to increase flexibility.  They can help make your muscles more elastic and increase your strength a little, too.

A little strength work for the legs and core will also do the trick.  Doesn’t mean you have to go to the gym, but some lunges and step ups with dumbbells or sandbags are good.  You can also use the resistance bands for your lunges and core training.

I was at a seminar where the presenter was seeing a triathlete for some physical therapy.  By strengthening his glutes and concentrating on his core, the patient greatly increased his ranking while doing less training!

I can definitely recommend the Total Flexibility Training program for increased flexibility and greater running efficiency.

Get moving!

Brian

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