Vibram FiveFingers, Chucks and a TRX

Well I did it. I bought some new kicks for myself.
Thought it was five toes not five fingers?
I gave some Chucks a try for a few months. The $35 on sale Name Your Link was an easier leap than the $85 for the Vibram FiveFingers. So I took the Chucks for a spin with good results. I switched in the middle of HFPN’s Another Fitness Challenge. I was doing my corrective work twice a day and found that the switch from my Asics,
which I found to be fantastically supportive for my feet, but too much of an elevated heel, to the right move for me. When I went to the flat heel of the Chucks, I had less tension in the musculature around my spine, my pelvis leveled off better, my thoracic spine mobilized easier, it was pretty powerful combined with my corrective exercise program.

My arches missed the support however, especially on the left foot. My podiatrist recommended I try an insert that would fit in my Chuck’s that would add a minimal heel lift. He liked Spencos because they held up pretty well and are fairly inexpensive.

I ordered them and will try them in my Chuck’s, but am moving towards using my Fivefingers as my full time work shoe.

I wore my 5Fingers for 3 hours yesterday in the morning and went back to my Chucks in the afternoon to ease into the Vibrams. There is so much more muscular activity and less structural support from the shoe that you can get really sore in the entire lower extremity. I felt some fatigue in the lower extremities, thighs and glutes by the end of the day. I noticed some fatigue especially during my hockey game at 10:30 pm that night. Nothing major, but like I had done something different. Today, Tuesday, I wore my Chucks for the first 1/2 of the day and the Vibrams for the second 1/2 and during my workout.

I did some flexibility work and then had a blast on the TRX Suspension Training System.

I have used the TRX casually over the last few months, but have been slowed my a wrist injury and have not been able to do too much pressing. Today I am feeling pretty good and was motivated to try out my new kicks! I was watching some TRX videos on YouTube and was playing around with some of the ideas that I saw on there with a buddy of mine and one of my Trainers, Dan Salerno, and Dan came up with the idea of attaching a bar to the system and I did just that and came up with some killer movements later in my workout. God times! My abs are going to be sore for sure and I got a ton of comments about the FiveFingers.

I should do a video of the TRX stuff, there are a myriad of movements to be done on this system, with body weight, sandbags, bars and more. I am just getting into them myself, but have some cool ideas to try out.

I know it has been a while since I posted, but I hope you are doing GREAT! Thanks for reading.

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
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Posted in A-Team, Corrective Exercise, TRX, Uncategorized, arch supports, sneakers | Leave a comment

Disney Vacation Workout: Corrective Exercise on the Road

I am on my way back from (or just got back from-depending on when I finish this-my 4 year old is playing with his cars so I have a moment or 2 now) an amazing vacation. My wife and three children took our first family trip to Walt Disney World in Orlando Florida. It was the trip of a lifetime! The wonder, excitemet and magic in my kids eyes was priceless. I documented a chunk of my trip in pictures on my Facebook page http://Facebook.com/theericbeard friend my and just message me that you read my blog if you want to connect there.

I had to wake up early or stay up late to get this work in since I was enjoying the time with my family pretty
much every waking hour. I do my SMR / soft tissue work first followed by my static stretching for any muscles that are shortened. I typicaly do my core stabilization work next then any needed activation work. I have been utilizing some variations of some Yoga poses during my stretching sessions and have really enjoyed the benefits.

My best an biggest workout came while the wife and kids took a nap on a rainy afternoon. I got my rolling on while they were settling down then grabbed my bands as headed outside once they laid down for some zzzs.

I went out in the rain and did a total body workout with some Yoga and sprints. It was amazing to be outside and working out. It was refreshing especially after the rain stopped. I got a few strange looks from passers by like they were thinking “what is this nut doing? He’s going to get struck by lightening!”

It was peaceful by the riverside. There was a crane that stayed next to me the entire time, even during my sprints and dynamic flexibility. It felt great to take care of my body on the road during this hectic trip. It would have been easy to blow everything off and come back home feeling all tight and crummy but I am so glad that I didn’t. I didn’t over do it, but took car or myself to be able to feel good and move well. I felt like it kept my energy up too. I was pushing a double stroller full of 2 kids with bags draped over it and sometimes a third on my back. I needed to be up to the task. I enjoy active type of vacations and this sure was one. I walked and walked and walked in the Florida heat for hours a day and felt great, albeit sweaty.

So it is ok to unplug, step back and dial down, but take care of yourself to keep feeling great. I bet you enjoy your vacation even more.

Hope you are having an awesome day!
Eric Beard
Corrective Exercise Specialist
CEO A-Team
AthleticShoulder.com

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Whiplash is Not Just an Awesome Song From Metallica or Mickey Rourke’s Character in Ironman 2

Don’t get me wrong, I have been an Iroman fan since I was a kid (I even collected Ironman comic books and still have them in storage)

Yes...I have this issue...

and…I have been thrashing to Metallica since the 7th grade when I bought the ride the Lightening cassette

Yes I still have this cassette in my attic

But feel free to download Whiplash if you are looking for a great example of the Southern California/English Invasion of metal in the early 80’s.
Old School!!!

But on to the post! Acceleration/deceleration injuries are no joke and I can vouch from personal and professional experience. I have had whiplash

Dude is angry at Ironman


Ouch! Been there done that!


WebMD does a nice job summarizing whiplash even though there are a host of other resources out there to learn more about this condition and it’s treatment.
“Whiplash, also called neck sprain or neck strain, is injury to the neck. Whiplash is characterized by a collection of symptoms that occur following damage to the neck. In whiplash, the intervertebral joints (located between vertebrae), discs, and ligaments, cervical muscles, and nerve roots may become damaged.

None of these are good.


What Causes Whiplash?
Whiplash is caused by an abrupt jerking motion of the head, either backward or forward, and often occurs as a result of a car accident.

What Are the Symptoms of Whiplash?
Symptoms of whiplash may be delayed for 24 hours or more after the initial trauma. However, people who experience whiplash may develop one or more of the following symptoms, usually within the first few days after the injury.

Neck pain and stiffness
Headaches
Pain in the shoulder or between the shoulder blades
Low back pain
Pain or numbness in the arm and/or hand
Dizziness
Ringing in the ears or blurred vision
Difficulty concentrating or remembering
Irritability, sleep disturbances, fatigue
How Is Whiplash Diagnosed?
In most cases, injuries are to soft tissues such as the disks, muscles and ligaments, and cannot be seen on standard X-rays. Specialized imaging tests, such as CT scans or magnetic resonance imaging (MRI) may be required to diagnose whiplash.

How Is Whiplash Treated?
No single treatment has been scientifically proven as effective for whiplash, but pain relieving medications such as Motrin or Aleve along with gentle exercises, physical therapy traction, massage, heat, ice, injections, (chiropractic manipulations-Eirc added this and this has been documented in several high level studies) and ultrasound all have been helpful for certain patients.

In the past, whiplash injuries were often treated with immobilization in a cervical collar. However, the current trend is to encourage early movement instead of immobilization. Ice may be applied for the first 24 hours, followed by gentle active movement.”

Some personal insights-take a look at this picture

Release that SCM already!

and imagine the muscle spindle fibers in the scalenes and anterior neck musculature, as the spine is forced into extension, the spindle fibers are stretched and the stretch reflex is activated and they go into spasm. The scalenes, sterno-cleido mastoid, longus coli, longus capitus and hyoids go into lock down trying to keep the head and neck from ripping off of the body. Depending on which direction the force comes from, this of course changes the muscles that are initially lengthened. I just want to remind people that the anterior neck musculature must be addressed. Often times massage therapists (and even other manual therapists) that go to shorter educational programs do not have the training to address these tissues safely, but it must be done.

Also, I think this is the most important part of the post, is that symptoms can take days even weeks manifest, If you are in an accident (fall, mva, roller coaster etc.) go see your primary care physician or report to an emergency room asap to get radiographic evidence following a proper evaluation to protect yourself when you may want to pursue care a couple of weeks down the line and you do not want anyone accusing you of slipping and falling on ice or hurting yourself moving your buddy’s coach instead of being hurt in that original accident. Get check out and be proactive. Don;t wait till things are so tight that you can’t sleep 3 days alter or you have headaches a week alter and you can not figure out why:)***also receiving treatment early (even mobilizations) on may speed recovery***

This is a real x-ray I took of someone who fell off of monkey bars at a playground and landed on their back.

Dude needs some corrective exercise


They used a cervical collar for 3 days, ice therapy, arnica, Biofreeze, shiatsu, acupuncture, massage therapy and Chiropractic care to restore their lordotic curve to their cervical spine in 8 days, full range of motion in 10 days and complete elimination of pain in 10 days. This person is a minor and they heal at a faster rate than adults, but the care process can apply to adults as well. Corrective exercise protocols can be implemented now that pain and swelling have been eliminated.

So don’t just think of your boy Tony Stark (Ironman) get anyone who is suffering from signs and symptoms of whiplash some care and corrective exercise.

Go help someone with this information today or add on with a comment!

Eric Beard
CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
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It’s Okay to Peek into the Past

Sometimes paying attention to where you have been helps you to figure out if you are on the right track…

Have an awesome day!

Eric Beard
CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard

http://youtube.com/theericbeard

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Love These iphone Apps!

Good morning!

I just downloaded this Word Press App for my iPhone. It let’s me post to my blog directly from my iPhone. This us just a test. I look forward to using thus to get you more helpful content in the future.

Be well.

Eric Beard
CEO A-Team
Corrective Exercise Specialist
Athletic Shoulder DVD

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