Movement and the lumbar spine

We looked at the idea of the need for movement freedom and less “control” previously in this post. In this paper looks at the need for movement, the extract is here, in the lumbar spine when we are looking at postural recovery in response to unexpected movement. Again we are talking about getting comfortable with moving and not locking ourselves down with the fear that unexpected movement will hurt us.

Building a champions mind

This is a really interesting podcast from The Well Rounded Athlete. It is a discussion with Dr Jim Afremow and whilst it is looking at things from the point of view of athletic performance you could apply the principles to all walks of life. Dr. Afremow is a leading mental performance consultant, and the author of The Champion’s Mind: How Great Athletes Think, Train, and Thrive Continue reading “Building a champions mind”

Endurance training sweet spot

We’ve talked about this topic before in this post but this article from Running Reform is worth checking out. Looking at what you are really trying to achieve in your training and why avoiding the middle ground paces in training is much more likely to help rather than hinder your performance.

Running to much is dangerous. Really?

There have been a few stories out this week with titles such as “Fast running is as deadly as sitting on a couch, scientists find” , “Stop binge jogging” , “Too much jogging ‘as bad as none at all'”  after  an article was published in the Journal of the American College Cardiology about the Copenhagen City Heart Study. The study found that light to moderate running was associated with living longer in comparison to being sedentary but running more often/strenuously did not. There were some serious limitations in the study as pointed out in this article about the reactionary press response on the NHS website and that Alex at Sweat Science , who is always worth a read, point out. Continue reading “Running to much is dangerous. Really?”

Earning range of movement

The Gait Guys make some good points in this post re: short term improvements in ROM. Bottom line is that you can easily create short term improvement but there can be a price for it if you haven’t added in the ability to safely use the movement. Which is to say we have the ability to go to end range without the risk of hurting ourselves which you may not have with the ROM that you gain through some of the quick fixes you can use.  If you have range of movement issues it is likely to be a more complex issue and simply “flossing” to gain the movement is not the solution. This is not to say the bands are useless more that you need to think more about the why so that how you get there is more effective and long lasting.

Control ain’t the goal

When we injure ourselves we will see a reduction in our movement capacity in the area until things are back to normal. Hopefully with good rehab this will be a short period of restricted movement as we rebuild the capacity of the injured area to move. During the initial period we do see more control over the area as we do not want to re-injure it but long term this isn’t a valid option, what we require is more movement or a greater capacity/range of movement that we can move through without injuring ourselves. We need to practice as rich and varied range of movement as we can in order to fully recover from injuries and aid in helping avoid them in the future. Yes we require stability but we also need movement a graded approach to this can help ensure that we overcome the fear of movement and allow us to build our movement capacity. Our DMS rehab and the Dynamic Movement Skills work itself are both great tools to help with this.

This article by Joanne Elphinston is a nice read covering the subject.

Forefoot or rearfoot? Where should my foot land?

There is and has been for sometime a big discussion on which part of the foot you should strike the ground with first when we are running. The rearfoot strike has been said to be the worst way possible to run and you should strike first with the fore to midfoot in order to reduce injuries, increase running economy and perhaps even bring about world peace.

This article by Tom Goom at Running Physio looks at whether or not you should switch to a more forefoot running pattern or not.