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Last weekend I had the pleasure, again, of doing a workshop at Crossfit BG with Bob Clark and the crew. I had done a couple last year and they had been a lot of fun and this one was no exception. The workshop covered all things deadlifting and we looked at warm up ideas, breathing, deadlift technique and why we want to maintain a neutral or fixed spinal position. 20160305_135751

We should all be able to separate to a reasonable degree the movement of most joints of the body that is the movement of the wrist and elbow, the neck should be separate from shoulder girdle, lumbar spine from hip etc. Often annoying aches and pains and general poor movement can come from an inability to do this. Not always but often enough to warrant checking things out as over time it begins to limit our movement options.

Patellofemoral pain can be thought of where pain is present in and surrounding the tissues between the patella and the femur. The cause of the pain can be something of a mystery as it rarely develops quickly and isn’t the result of a traumatic incident the way a ligament tear is. The symptoms are often made worse by, though not exclusively, activities like squatting, lunging, kneeling, going down stairs or running downhill. In-other words relatively high load activities that put a lot of stress on or through the area. in addition to this sitting for long periods where the knee is flexed can also cause the symptoms to get worse. PFPS

This paper on the BJSM, Hamstring injuries: prevention and treatment—an update, is a must read for anyone who deals with athletes or are susceptible to hamstring tears "Despite increased knowledge of hamstring muscle injuries, the incidence has not diminished. We now know that not all hamstring...

What is it you are trying to achieve with your warm up routine? The answer is the obvious prepare yourself for the workout you have planned. That said why is that very often people either don’t do much if any warm up or if they do it is 5 minutes on the treadmill/bike/cross trainer which whist not worthless doesn’t really do much beyond the “warm you up” part of the what your warm up should be.