Archive for the ‘corrective exercise’ Category
Filed under: corrective exercise, motivation, Program Design
Lumbar flexion refuted…
by Carson Boddicker on Mar 3rd, 2010
While there seem to be many plausible arguments in favor of some lumbar flexion, there are many effective arguments against it's use in your program design. As I presented many arguments used to support it's use, I'll give you the refutations from the anti-flexion camp. 1. "Flexion hydrates disks and brings nutrition." While this is true, there are many ways to change interdiskal pressures without putting the spine at risk. We should ...
Filed under: Anatomy and Physiology, corrective exercise, injuries
IT Band Syndrome and Runners: Predictable and Preventable?
by Carson Boddicker on Mar 1st, 2010
IT Band pain syndromes are one of the leading causes of knee pain in runners. While many theories have been presented regarding increased levels of friction at the lateral femoral condyle, "tightness" of the IT band itself, and repetitive flexion and extension of the knee under load, much remains unknown regarding the onset of dysfunction. One particularly meritorious observation is that altered lower extremity movement in a variety of joints...
Filed under: corrective exercise, Featured, Testing and Evaluation
Regional interdependence and the necessity of assessment
by Carson Boddicker on Feb 24th, 2010
In continuation of yesterday's post about some of the things that I have picked up over the weekend at Optimum Sports Performance is the idea that the best just don't miss things. While traditional orthopedics would tell us that when a joint is hurting, we need to look directly at that joint, we know that the body is far more complicated than that. Yes, it hurts, but WHY? Just because the plantar fascia is not behaving, simple treatment of t...
Filed under: corrective exercise, Testing and Evaluation
Product Review: Secrets of Primitive Patterns
by Carson Boddicker on Feb 16th, 2010
In the past several months it seems that the concept of primitive patterns and developmental kinesiology has taken hold in both the performance and rehabilitation communities. This popularity can be linked to the distribution of the Prague School's (and Dr. Kolar's) ideas and theories regarding antagonist co-activation, which has come about through extensive study of developmental kinesiology and includes reflexive creeping and turning over as w...
Filed under: coaching, corrective exercise
When soreness is a good thing…
by Carson Boddicker on Feb 12th, 2010
In the sporting world, soreness is a given at one point or another. This soreness can be from an increase in training load or even the precursor to an injury that demands attention before the wheels fall off and training time is missed. Lately, I've been doing a fair shake of work with an athlete returning to high performance, and yesterday, she mentioned that she had become sore and fatigued in areas that she had not been in a while. As sh...
Filed under: coaching, corrective exercise, Running
Complete development: run fast for strong, healthy hips…
by Carson Boddicker on Feb 8th, 2010
Distance runners are an interesting group. I know no other group of athletes who are more willing to train for hours on end for improvements as small as a fraction of a second. Many are so dedicated to the sport of running, their entire training volume consists of running long miles with a few weekly sessions of higher intensity running over distances of 400 meters to several miles. While this does wonders for the energy systems required to r...
Filed under: Announcements, corrective exercise
Alleviating Ailing Ankles: Part 2
by Carson Boddicker on Jan 4th, 2010
In the first round of Alleviating Ailing Ankles, I discussed the function of the ankle joint and demonstrated a few exercises to help achieve additional range of motion in dorsiflexion. While on the surface it seemed to be a very extensive article, luckily for you and I alike, the foot and ankle are extremely complicated and thus true ankle health and “mobility” is a multifactorial issue, and often j...
Filed under: corrective exercise
Ankle Braces and Ankle Health
by Carson Boddicker on Dec 16th, 2009
I recently was asked what was the "best" ankle brace to use. Below are my thoughts, which are in line with that of ACE Bandages and Kinesiotape. Enjoy! Weeding through the ankle brace market can certainly be trying for even the professional. While they are a great short term "band-aid; to be entirely honest, an ankle brace will only make your problems worse in the long run by weakening the tissues around the joint even more and contribut...
Filed under: corrective exercise, injuries
Ankle Mobility Drills
by Carson Boddicker on Dec 8th, 2009
I've recently had several discussions regarding the ankle mobilization in my Alleviating Ailing Ankles article that uses a posterio-anterior force on the tibia. One major topic that arises is Bill Hartman's use of a lifting strap to apply a posterior force on the fibula and mine is seemingly opposite... So what's the deal? What's "best"? Honestly, they are complementary, and, by virtue, there is no "best" option. Bill's technique i...
Filed under: corrective exercise, injuries
High Altitude Breathing
by Carson Boddicker on Dec 3rd, 2009
The endurance world loves the thought of "altitude training" and with good reason. Simply spending a few weeks at higher elevations can improve your body's ability to deliver oxygen to working muscles, decrease your rating of perceived exertion when returning to sea level, and can help you cement motor engrams due to the reduced air resistance. Here in Flagstaff, there is always a rotation of high level athletes coming to train for a few week...