Great Course this past weekend. One of the best courses I have been in, including University Courses.
Open to Health Professionals, like Kinesiologists the course looked at Assessment, Stretching, Strengthening of the Lumbo Pelvic system (the Core as Hip and lower back basically) in addition to the lower body (knees and ankles).
Here is a quick look at a few points from the course that might help you.
A great anatomy review done with a focus on what you need to know to prescribe exercises, instead of getting every component of the body memorized, which tends to be the focus of many academic courses.
4 Points I Want to Share with You:
1) Low Back Pain - Learn to Activate the key 'Local' Stabilizers of the low back / Hip = Transverse Abdominus (TA) and Multifidus .
= TA wraps like a Belt around your Torso and blowing out through pursed lips tends to activate it. Work to be able to activate it (make the circumference around your belly button smaller)
= Multifidus is in the back - can be turned off on one or both sides functionally.
- Find by putting hands on back just above the two boney spots (PSIS) at back of your hip bone
- The muscle should be on either side of your spine 1-2 inches above these bony spots.
- standing straight, hands on the spot described above, step forward with one foot, should feel one side pop up .
- play around stepping forward and then standing straight and trying to get muscle to activate while standing still. One side may be harder then others.
2) Knee Cap tracking = Big thing is the Vastus Medialis Obliques (VMO - Inside quad muscle the the tear drop)
= Can you activate it in the first 20degrees of sitting/squatting or not ? This is what sets up the knee cap to track into its groove (ie. if your knees pop this could be your issue)
= This may also be related to Valgus knees ( Knees coming in on squat / pedal stroke / landing of jump)
= Try standing up straight and putting fingers on tear drop, try to contract (make the muscle stiff/jump out) Then slowly begin to bend knee. Stop where the tone in the muscle drops, keep playing till you can get to 20 degrees without losing tone.
** several other cool movements / exercises to fix this but above is easiest text explanation
3)ANKLE SPRAIN or tightness or weakness
- Typical Ankle sprain is inversion / sole moves inward
- Post injury need to get those muscles on the front of your shin that got stretched to activate and work within proper range of motion. (think about what proper range is ... more range not always better)
- use a band fixed to a pole to evert the foot (opposite to way you sprained - VIDEO)
- Do one leg balance with straight and bend knee ON THE GOUND - get back your Kinestetic Awareness.
- Once your solid there and pain free start doing 'star drills' by hoping around in circles on one foot, hitting 8 directions (points of star or hours on a clock face)
4) 1 Joint Moves = Cycling application
- A Joint should move on its own, without hip/back coming with it .
- Mobility Wod Is discussing this a lot right now too.
- What is the consequence of wonky positions and excessive movements x 1 zillion reps ?
- I plan to really focus on this with myself and clients on the bike over next few months
- How can we get closer to hip flexion/extension and knee flexion/extension with out compensation ?
- Compensation during pedaling comes at the Lower back (lumbar and Sacral spine)
- Compensation/poor tracking at the knee with weak VMO / Tight or just poor movement training
- Even higher up the spine and at the shoulder where we see a bouncing movement with each pedal stroke
- Can you separate your spinal movement in the pushup / dip ? (ie. Mobility wod Dip )
- Can you rotate your leg out with a bend knee without the spine and hips coming too ?
(ie. Watch the pelvis compensate here Vs. stay stable here with hydrants = is the exercise for your butt or your back ? Decide and stay honest to the goal)
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PS. If you have some issues that Kinesiology can help , let's get together and start targeting your time on your limiters ... no need to spend the winter developing bad movement patterns ( Personal Sessions )