Repetitive swinging in one direction in tennis, golf, softball or baseball can lead to muscle hypertrophy and overuse and severe muscle imbalance over time. This handout shows how implimenting warm up swings in the opposite direction can help to create more balance across the hips, spine, and core and offset the negative effects of swinging in one direction.
Training Articles
These articles cover concepts in sports performance training. Topics include:
- Functional Movement Screen- assessments to evaluate muscle imbalance, asymmetry, areas of weakness, areas of tightness, quality of movement patterns and joint biomechanics.
- Strength Training- functional resistance training to develop strength, power, muscle hypertrophy and endurance.
- Corrective Exercise Rehabilitation- mobility and stability training, movement prep and stretching, core stability training, injury prevention training.
- Functional Sports Performance Training- multi-directional, sports specific training techniques to optimize sports and human performance.
A New Paradigm in Strength Training and Functional Rehabilitation
The following is based heavily on the views of Gray Cook, Michael Boyle, Shirley Sahrmann and others. Gray Cook and Mike Boyle have certainly been instrumental in educating strength coaches and physical therapist on the need to approach not only physical therapy and rehabilitation, but also strength training using this Join by Joint approach. Gray has said that in the past, we in the field of physical medicine and rehabilitation leave a ton of things on the table when it comes to issues we are not addressing in rehabilitation. This basically stems from the fact that almost all orthopedic sports medicine from conservative to surgical intervention, is based on an acute trauma based model. From sprains/ and strains to fractures, dislocations, muscle and ligament tears, most of our treatment approaches are geared towards these traumas. From RICE and inflammatory medications, muscle relaxors to pain management to surgical correction, all things we excel at from a trauma based view. If we tear a ligament or rupture a muscle, surgery can repair or replace the damaged tissue. Moderate arthritic knees can be debrided and surgeons can do microfracture(punching tiny holes into the bone to create bleeding in an attempt to stimulate new cartilage growth). A traumatic shoulder dislocation can result in a Bankhart tear that can be surgically repaired. Even severe arthritis can be corrected with total joint replacement.
Did you know that what you eat directly after exercising – typically within two hours – can have a significant impact on the health benefits you reap from your exercise?
Consuming sugar within this post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production.
According to an article by Darin L. Steen and Dr. Mercola, The four most common mistakes people make are:
1. Using the least effective type of exercise: regular cardio
2. Too much cardio and not enough resistance training
3. Doing too many sets per exercise
4. Lifting a weight too fast
In this article, Darin and Dr. Mercola debunk common myths and provide solutions to these common mistakes. They discuss the “Peak 8 Anaerobic exercises to help maximize HGH production.
Studies have shown that creating energy deficit by caloric restriction AND exercise to burn calories can lead to better lipid(fat) metabolism. Diets that restrict carbohydrate intake combined with exercise can cause an increase in insulin sensitivity.
Another interesting fact this article discusses is that studies have shown that neural cells can divide into new neural stem cells. A protein called Bone Morphogenic Protein(BMP) has been shown to shut down the ability of neural cells to divide into new stem cells. Studies have shown that regular exercise decreases your body’s production of BMP. Yet another strong argument for the many benefits of exercise.
In the article on Peak 8 exercises, Dr. Mercola discusses how the intense interval training can cause a spike in your body’s natural production of (HGH) human growth hormone. He goes on to discuss how ingesting carbohydrate within 2 hours of doing the “Peak 8” can lead to the body’s production and release of Somatostatin. Somatostatin is inhibitory to HGH, thereby negating the effects of the “Peak 8”.
It is important to remember that traditional sports nutrition for post workout recovery is recommended at a ratio of 4:1 carbs to protein. That means consuming 80-100 g of carb to 20-25 g of protein as a post workout recovery meal. NOTE: when doing “peak 8” to increase HGH, it is recommended to avoid carbs for 2 hours post workout.
A guest blog by strength coach Michael Boyle
The following article details interval training and why it is a better way to train than steady state cardio training for both fat loss and athletic and human performance. Learn how and why it works and how to effectively impliment interval training into your exercise regimen.
I think every fat loss article we read espouses the value of interval training for fat loss. In fact the term HIIT ( for High Intensity Interval Training) is thrown around so much that many people just assume they know what it is.
This is a log that lists all functional corrective exercises by category. Exercises are broken down into body regions that they are designed for. Each section is divided into Soft Tissue/Foam Roller, Movement Prep/Stretching, Mobility/Activation, Strength/Power. This log will allow you to track your list of exercises and keep them organized by regions to make it easier to use as a reference during your rehab or functional training. These categories are in keeping with our Joint by Joint approach to rehab in restoring proper movement and optimizing performance while preventing injury.
Active Release Techniques® was featured in an article in the September 2009 issue of Running Times magazine.
"ART is a type of myofascial release that uses active motion to help break down scar tissue in overused or injured muscles"
Read the full article here:
http://runningtimes.com/Article.aspx?ArticleID=17469
The Anti-Inflammatory Diet, Part 2: Foods That Affect the Inflammation Response
By G. Douglas Andersen, DC, DACBSP, CCN
This article was published in Dynamic Chiropractic October 21, 2009, Vol. 27, Issue 22
As promised in part 1 of this article (Sept. 23 issue), this installment includes lists of foods that tend to up-regulate and down-regulate the degree of inflammatory response during the metabolic processes that follow ingestion. They are not inclusive. It is important to note that small amounts foods which up-regulate inflammatory reactions will not nullify the effect of a mainly anti-inflammatory meal. An example would be a packet of sugar and pat of butter on a large bowl of oatmeal. On the other hand, foods that down-regulate inflammation may lose some or all of their benefit if they are prepared incorrectly, such as battered, deep-fried vegetables.
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Dynamic Chiropractic - September 23, 2009, Vol. 27, Issue 20 |
The Anti-Inflammatory Diet, Part 1: Dietary Causes of Inflammation
By G. Douglas Andersen, DC, DACBSP, CCN
In the past year, I have seen growing interest concerning "anti-inflammatory diets" from both patients and medical doctors who refer patients for nutritional consultations. The two most common questions are: "What do you think about this new anti-inflammatory diet stuff?" and "When I looked it up, nobody seems to agree on exactly what it is." My standard reply is that I first heard the term more than 15 years ago and at that time it was a concept, rather than a specific diet. I explain that instead of getting hung up on Web definitions (such as all-organic, free range, all raw foods or GMO* free vegetarian), they should focus on the basic underlying themes that fuel inflammation (Table 1) and see if patients have any areas that need to be addressed.
Real Core Exercises
This PDF covers the anatomy of the core and great exercises that train the core to improve spine and pelvis stability, improve human movement, generate power for sports performance, and prevent injury to the spine.
The following is an excerpt from Mike Boyle's book Designing Strength Training Programs and Facilities.
Date released 03 October 2005
Simply defined, core stability or pillar strength is "the ability to create extremity movement without compensatory movement of the spine or pelvis." In the broadest sense, it is "the ability to produce and transmit force from the ground without energy leaks at the hips, spine or scapulo-thoracic joints." Energy leaks are defined as points at which energy is lost during the transfer of force from the ground. Energy leaks are a result of the inability of the body to stabilize a particular joint. Torso strength encompasses core, hip and shoulder stability and, most importantly, the ability to move force from the ground to the extremities while maintaining stability in the aforementioned areas.
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