Improving Shoulder Internal Rotation without the Sleeper Stretch

After watching Mike Reinold’s webinar on this subject, I have considered alternatives to the sleeper stretch that is often utilized with baseball players or for others who lack internal rotation.  Here are a few that Mike mentions and ones that we use with our athletes…

 

• Stretch into horizontal adduction instead of performing the sleeper stretch.  Be sure to pin your shoulder-blade against the wall so that it doesn’t move (we  have not used yet).
  
• Make more effective by placing a lacrosse ball on the posterior cuff (against the wall) and going through the motion to improve soft tissue quality.  Digging a lacrosse ball into the posterior cuff is a great way to improve internal rotation and is often helpful for those with shoulder issues.
• Improve Rib positioning (notice L rib flair in picture below): The L rib flair pattern can be seen in most people (85%+) or the “L AIC” pattern which is a pattern our bodies fall into because of asymmetrical patterns.  This concept was first introduced to us by the Postural Restoration Institute.  We recently hosted our first course from PRI and it was simply fascinating.  Anyway, getting the ribs in a more depressed position via proper exhalation can immediately improve internal rotation of the shoulder because it alters the position of the thoracic spine.  Both of these affect how the shoulder moves.

These are a few considerations among many others that we can utilize to improve shoulder range of motion without cranking on the shoulder capsule.

Cheers,

Matt

Fatigued? How to Modify Your Training Program To Keep Progressing

There are instances during an athletes training program and competitive season (or off-season) where it may require adjustments.  Without a HRV monitoring system (a way to determine if the athlete should go hard on that day) we won’t be 100% certain but if the person is going through a stressful point in their life (poor sleep, nutritional habits, relationship problems, major school issues etc…) it may be beneficial to make changes to the program to help them “feel good.”

There are a few methods that I have implemented with athletes who had long weekend tournaments (either before or after) and in my own training that have left me or the athlete feeling great afterwards.  These are…

• Less total sets for that days work.  Back off on 1 set for each exercise prescribed for that day
• Lower the intensity.  If it calls for high intensity (>5 reps), practice good form still and try NOT to get close to a PR
• Perform a full body circuit but try to keep HR between 120-150.  My favorite is to hit sets of goblet squats, swings, push ups, rows, and a light jog for 100 yards in circuit fashion with lighter weight for about 20 minutes
• Go through a full mobility circuit (think: warm-up) a few times through.
• Go for a walk, light jog, or elliptical session for 30 minutes (HR on lower end 120-140)

My favorite, by far, is doing mobility/full body circuits because I am the kind of person that wants to feel as though I lifted something instead of nothing on days where I feel like garbage.  My typical light session go-to would be…

A1) KB swing (20kg) x 8

A2) Bodyweight Push Up x8 or Push Up w/ Rotation x 4/side

A3) Goblet or Double KB goblet squat with no more than 60 lbs x 6-8

A4) Row variation x 6-8

A5) Core movement

A6) Shuttle for distance 100-200 yards at easy pace

Rest until HR goes down to 120 or keep HR under 160 the entire time. Repeat until 15-25 mins is accomplished.

Cheers,

Matt

Soccer Fitness: Science Based Approach

I came across this PowerPoint presentation by Mike Young of the Vancouver Whitecaps (a team in the MLS).  It provides a ton of great ideas.  It’s like a soccer bible with ESD ideas, strength & power training, and injury prevention (Thanks Mike). If you have any interest in taking time to look over these concepts, check it out here.

 

Best,

Matt

Preventing ACL Injuries Part 2: Multi-Planar Hip Mobility

In Part 1, I addressed how a loss of ankle mobility can be a contributing factor to knee pain or a factor in ACL injuries.  In Part 2, hip mobility will take the front seat as this is the second (not secondary in importance) major joint area that can become restricted and can cause knee issues which can turn into an ACL problem.

Our first priority is restoring mobility.  I am a big believer in Charlie Weingroff’s Core Pendulum Theory which states that when the mobility of our joints is compromised, the ability to authentically stabilize becomes less than optimal.

Fulll mobility is needed so that we have a neutral, then we lock it up with stability and movement

At the hip, we have the ability to mobilize is a variety of planes.  With soccer players (and hockey), we primarily see a loss of hip internal rotation (mostly males).  Without restoring hip internal rotation, muscles that prevent hip internal rotation (gluteals) will be clueless to work to prevent hip internal rotation (valgus collapse).  Here are some great mobilizations…

1-Leg SLDL Rotation or “Supported Hip Airplane”: Mobilize in the transverse plane (internal/external rotation mob.). Make sure to drive the hip all the way down to mobilize into hip IR. It is also a great way to teach dissociation between the pelvis and leg.  As you move through the motion be sure to prevent the knee from moving.

Diagonal Hip Rock w/ Step: The first movement is a combined flexion, adduction, and internal rotation followed by an extension, abduction, external rotation (hip driven forward).

Lying Knee to Knee AIS

 

3- Way Hamstring:

These are a few ways we like to improve the hip mobility deficits (hip IR).  The other way we can help hip IR is by working in the sagittal plane to restore hip flexion.

Split Squat Holds for time (20-60s)ham or with 3-4s Negatives

 

Next series of posts will focus on how to incorporate more stability based movements to reinforce the newly-gained mobility we have gained in the hip and ankle.

Cheers,

Matt

 

Preventing ACL Injuries Part 1: Ankle Mobility

ACL injury is one injury that seems to continuously occur in many sporting populations, but female athletes tend to be plagued most frequently.  Currently, we have 2 of our girl soccer athletes that returned  a few months ago with knee issues (ACL, knee dislocation).  Programming to prevent these issues comes down to solid programming  and taking a holistic approach (not just looking at the knee!).  One of my favorite posts about ACL prevention comes from one of StrengthCoach.com.
Mike Boyle : ACL Prevention Is Just Good Programming

What to Address First?

Injuries to certain joints, in this case the knee, can be caused from limitations in mobility seen in the joints above and below the site of pain or injury.  For the knee, this means addressing ankle and hip mobility restrictions.  Often times, ankle mobility (decreased dorsiflexion or tri-planar mobility) seems to be decreased because athletes can tape their ankles before every practice and game.  Secondly (not secondary in importance), poor footwear is something that athletes tend to be drawn too (check for high-heeled sneakers, and brick-like stiffness Jordans!).  Another reason why people may lose ankle mobility could be that many people sleep on their stomach which forces the ankles to stay in a plantar flexed position. That’s my opinion.  Looking at the big picture, if someone has a terrible ASLR (active-straight leg raise screen), it may drastically affect ankle mobility.  Looking at the Spiral Line (Anatomy Trains) we see how the fascia of the arches runs up through the knee and up to the pelvis (up to the opposite shoulder). These lines help understand global movement and how our bodies function as a unit. In closing, working on ankle mobility (if limited), helps to restore proper proprioception in order for our body to proper stabilize itself in single-leg stance as well as allow the stress to be evenly distributed throughout the lower extremity.

Ankle Mobility Drills

Cheers,

Matt

Addressing Groin Issues with Soccer Players (Continued): The Whole Approach

Two posts ago (see: here), I wrote about groin issues related to hip range of motion deficits in soccer players.  Limited hip range of motion can be a big issue regarding injuries to different area of the body as well as various soft-tissue structures (hip flexor, quad, groin).  Adding to the previous related post, I wanted to point to some strategies we implement with our players to help prevent groin strains.

Soft-Tissue work the adductors (groins), hip flexors, and glutes:  These three take top priority, however, addressing all areas for maintenance would be a wise choice since many athletes may not have a roller.  We have tended to opt for rolling the groins with a medicine ball as it is more dense than the roller.  For the glutes and external rotators, we like to use a lacrosse ball.

Improve Hip Flexion:  We will use these typically as part of the training program between sets of exercises that help compliment each other (primarily sprint drills).

Seated/Standing Psoas Lifts

Improving Hip Flexion is important to prevent groin issues.
Notice there isn’t compensation with the lumbar spine–>very important

Static Stretching:  Typically, with most soccer players, they are going to love stretching their groins but this usually leads to excessive frontal plane flexibility and not enough in the sagittal plane.  We also want to stretch or mobilize the glutes (since they get neglected more often). If someone typically has a groin strain, stretching it can make the recovery process last even longer and stretching will usually cause pain (aka do not do it).  Stretches to consider: glute stretches, 1/2 kneeling hip flexor stretches, rectus femoris mobilizations, and lying knee-to-knee stretches (girls need not do this one)

Lateral Hip Rock (Glutes)

Incorporating Primarily Single Leg Lifts (Progress to Unsupported)

The reverse lunge (Slideboard or Dumbell) is a great way to start for most athletes but we want to progress to unsupported single leg such as single leg squats and rear foot elevated split squats.  Some simple progressions I have learned are…

• Dumbbells by sides
• Front Squat Grip

• Back Squat Grip

Other considerations would be to start with dumbbells by the sides and work your way  “up.”

• DB or KB by sides
• DB or KB in “rack” position on shoulders
• DB or KB in overhead position

Using Linear and Lateral Hurdle Hops

Various hurdle hops variations are a great way to teach deceleration which when we look at functional anatomy of the lower body is critical to injury prevention (not just the groins but everything). The adductors, gluteals, quads, hamstrings all act to decelerate upon landing and accelerate to propel us forward.  So why not improve single leg landing to prevent injury and improve performance?!

Core Stability Patterns: All of these patterns are important to put our bodies into a good position to improve the function of our core. The following are all movements that I believe are necessary and produce great results.  They also prevent motion at the hips (hip+core stability which is a major factor in preventing injury).

• Diagonal Patterns: 1/2 kneeling chops and lifts
• Anti-Rotation: Belly presses
• Anti-Extension: Stability Ball Rollouts (front plank progression)

These few ideas are part of the “whole” of an approach to preventing groin issues.  Nonetheless, a great way to start!

Cheers,

Matt

Groin Strain Issues

Straining or ”pulling” a muscle is one of those issues that arises far too often in sports.  Soccer, hockey, and many track and field runners are part of the population that seemed to get plagued with these.  Often times hamstring pulls are actually groin issues.  These strains can be caused from a variety of issues such as…

• Poor tissue quality
• Strength imbalance between addutors and ABductors
• Limited hip range of motion
• Stiffness imbalance between glutes and adductors (basically similar to #2)
• Lack of overall core stability
• High volume running or skating in the preseason and a lack of off-season preparation

Poor Tissue Quality

If there is one area of the body that seems to feel like a steel cable to many athletes it is in their adductors.  Soccer players, hockey players, and a variety of track runners that I used to know always noted how there adductors seemed to be problematic.  One way to really get into the “high” posterior adductor magnus, the one adductor that gets overworked (check glute strength), is to use a dense medicine ball in this area as part of the warm-up (as foam rolling should be but the medball in this case works better).  Also, hammering the glutes (lax ball), and hip flexors.

Posterior Adductor Magnus

Stiffness Imbalance between ADDuctors and ABductors

Since spending the past 2 in-seasons with a hockey organization, I have noticed similarities in warm-up and stretching with hockey and soccer players.  Many of them have too much flexibility or mobility in their adductors and not enough with their glutes.  What is the first stretch you will almost always see these players go to…

Everytime

As a result, they gain too much frontal plane flexibility (side-to-side flexibility), and much denser or “stiffer” glutes.  We can help prevent the imbalance by mobilizing the glutes and strengthening the adductors in a shorter position

Provocative

Lack of Core Stability

Sports hernia’s are the rage in many sports and to learn a great deal about them, I  suggest taking the time to check out Kevin’s blogs about all these.  Click here to start.

Basically, there is a tug of war going on with the fascia of the core musculature and the adductors.  A marked anterior pelvic tilt makes this situation even worse.  Anterior pelvic tilt stretches the abdominal wall–>bad news.  We need to get athletes out of this extension and back to neutral by always coaching neutral spine.

Not there yet

There we go. Good positioning, and why the PVC is awesome

Thanks to the guys at Endeavor for teaching me these things

Cheers,

Matt

P.S. 400 meter sprints have been known to be one of the top ways to lose fat. Guess what, they probably are.  I got home about 1 hour ago after doing 3×400′s.  My heart rate shot up to 190-193 and it took me 4 minutes to get back down to 120s (call me fat and out of shape).  I am going to do these 1x/week and see how it helps my conditioning.

Dan John, Lesson 13: We Tend To “Glib” About Our Weaknesses: It Applies to Everything

If there is one PDF quick read that you must save to your computer it is Dan John’s  40 Years of Insight.  I love lesson 13 (ok, all of them) as I try to apply it to my coaching and learning. Consequently, it serves as a reminder to those having a goal in sports performance or fitness. Nonetheless, read it and let me know what you think and maybe you can apply it to something in your life.

“I love the word “glib.” Usually, it  means nonchalant (that has to be a French word; we need to find a way to say this glibly), but it also means “lacking depth and substance.” Now, most of my ex-girlfriends say that about me, but I digress.

I’ve always taken about six weeks a year to assess, reassess, and deal with my weaknesses.  It’s always around the same few issues.

I’m too fat.

My hamstrings are too tight.

I need to work on X, Y, or Z.

So, how does one usually address these issues? Most people usually address weaknesses while also doing literally everything else. So, what happens in a typical 6-week assessment program is we continue doing everything we did before and hope the weaknesses vanish magically.  Without Harry Potter, that isn’t going to happen.

In the last decade I’ve discovered that weaknesses demand full concentration.  As I’ve argued before, if you want to really address fat loss, do the Velocity Diet. Oh sure, there are other fine options but do the V-Diet once and then decide how “grueling” Atkins or Ornish or the Zone are in terms of sacrifice.

Weaknesses need to be given full attention.  If you have flexibility issues holding you back, then you need some kind of challenge.  In the past I’ve recommended the Bikram Yoga 30-day challenge (you promise to go to the 90 minute sessions every day for 30 days) and I still can’t think of a better way to address the issue.

Weaknesses need to be attacked with depth.  I charge you to examine every possibility in your search to ridding yourself of this issue.  I’ve had people squat 5 days a week to address poor squatting technique and do 1,000 full turns a month to deal with discus throwing issues.  If you have a clear weakness, total focus with every tool and weapon you can muster has to be the plan.

Don’t be glib.”

When I first read lesson 13, I compared it solely to my training.  Deadlift better, squat better, ok just train better.  After reading it 5x through, we can apply lesson 13 to anything.  Diet, family life, beliefs, training technique, sleep patterns, recovery, enjoying life, being nicer to people, caring more, loving more, going out on a limb for somebody.  Does this seem like a bit more than training?  Improve your weaknesses.  For me, every time I know I am not up to par with coaching something, I try to read a quality article or cue from other coaches and ask questions. Seek advice.

Cheers,

Matt

Under Prepared, Over Injured

Last Saturday it was gorgeous out and considering that I used to love running, wait take that back, I mean sprinting, I thought  it would be a great time to go for a run.  My routine (a  mistake)….

• Put running shoes on
• Wear my old school belly cut Charles Woodson #2 jersey on with some classy running shorts
• Step outside, shake my legs and off I went :  60s run followed by 60s walk until I got back to my house (approx 2- 2 1/2 miles)

Now,  not that you would go to hell for this (at least my calves did for 3 days after), but doesn’t the quick “get it and go” mentality put us in a pretty bad disposition to get hurt?  I know so, and so do those who begin some fitness endeavor with no movement quality, without a quality warm-up, and at an intensity that is usually too high to begin with.  I also know that this is typically the situation at the middle or high school levels in warm-ups.  My experiences were these…

• Soccer: Run around the field once or twice and then do some leg swings in various planes along with some skipping groin thingies that I still see to this day
• Football: Jog 75 yards at a pace closely resembling a walking herd of cows followed by some static stretching
• Track: Run 2 laps around the track followed by some A & B skips, butt kickers, striders, backward runs

As you can see, there is not much except some jogging, and faster based movement skills like skips, form runs, etc…all which are good.  The preparation could have been much better and should be (currently) knowing what we know now.  Hopefully this is not the same but I do fear it is.  If it is,  make sure you get that someone’s attention by giving them a….”Hey Yo” 10x’s or until they almost want to punch you in the face. 

Quick side note: I used to love Scott Hall, aka Razor Ramon when I was a kid and after re-watching the E:60 show on his life now, I felt pretty darn sad.  I guess in many wrestlers cases, they are overworked, overinjured, and under recovered.  The spotlight or their demons can sometimes get the best of them.

Under prepared, Over Injured:  The title is exactly what it means, and the examples I provided are only examples of poor preparation but preparation goes beyond the warm-up.  Mainly, the off-season preparation needed in sports or the continual striving of a goal for a personal training client.  Take for example someone who loves to run.

It could be knee, ankle, low back, shoulder..you name it

They start to experience knee pain.  In time, the pain will get worse, prevent them from enjoying running, or soon stop them completely.  Why?  Running (along with almost ALL activitiy) requires degrees of strength, endurance, coordination, flexibility, balance, mobility, and stability.  What is the running singularly working on?  Their endurance.  To stay healthy or to improve, they need to be prepared with adequate levels of strength, mobility, stability, coordination, etc…The preparation or actual running itself is improving one quality causing a dramatic shift in one direction towards a quality that requires a balance of all the ones listed above.  The same goes for athletes or the general person wanting to be healthy.  If you have nagging injuries, or are not seeing results, if you start preparing correctly and doing the things throughout the day to be successful or less likely to be injured, the chances are you will see results.

Cheers,

Matt

Why Many Feel Their Hamstrings Are Tight?

Most have probably been misinformed on the their hamstrings by the general public expressing when something feels “tight” in the body, stretch!  So that someone keep stretching, in this case the hamstrings, and the problem usually never goes away.  Why?  In most cases, stretching the hamstrings, which are usually in a lengthened and facilitated position, is trying to solve an issue that is not one of stretching but more of restoring the pattern to be able to posterior weight shift.  Check out the toe touch picture below.

     How many have you heard explain that their hamstrings are tight but can touch their toes (if it has a posterior weight shift) or active straight leg raise to at least 70 degrees?  I know I have seen and heard the same many times.  They do not have tight hamstrings.  There is at least one explanation for the feeling of tightness. An anterior weight shift.  When many have an anterior pelvic tilt (forward tipped pelvis) this puts the body into a forward weight shift which constantly ”kicks on” the backside (glutes, calves, hamstrings).  Because of the chronic contraction, these posterior muscles are constantly trying to counteract the body from falling forward.  The result:  Now these muscles cannot allow the body to hinge backwards.  The ability to hinge is important so that when we lift we are able to properly load the hips or use the hips in our daily lifting activities.  Any hinging movement is important for power, strength, and injury prevention.  Low back pain and knee pain are common problems with many because of the inability to load the hips.

What can help?   Soft-tissue work for the glutes, hip rotators, hamstrings, and calves. Follow that up with mobilizations for similar areas, teaching the deadlift pattern, or if needed, the FMS corrections for the active straight leg raise. The posterior weight is more than just hamstrings, it’s the entire posterior chain.  A good process is what I heard from Gray Cook..”of course resetting the muscle tissue with foam rolling is not going to be magic like dry needling, it can still help).

Reset (soft tissue work)–>Reinforce(pattern)–> Reload (using some weight with it)

Cheers,

Matt