I can hear Willie Nelson in my ears… “on the road again, I just can’t wait to get on the road again…”
Isn’t that is backwards though? I want to go home. I am sitting in Reagan International Airport in Washington, DC after teaching an Essentials of Personal Training workshop with my buddy Tony, waiting to get home to me wife and kids. My flight is delayed, as has been the case on 3 of the last 4 flights I have been booked on. It goes with the territory I guess.
I was at the same hotel that I was at in February teaching the Corrective Exercise Specialist workshop. One of the guys that was here then referred his wife Jan to the workshop and I got to meet her this weekend. Thanks Zeb! Zeb came by and said “hi”, we got to catch up a bit after Day 1. It’s always good to see friends on the road. There were at least four other people in the workshop of 50 that I have had as students in the past. One of which said that he didn’t need the continuing education credits, he just had so much fun last time he decided to come back. That is a huge compliment!
He and I talked Corrective Exercise for a long while on Friday night. I even performed an assessment on him. He had injured the medial meniscus skiing this winter and was still having some right knee pain. Check out a video of his movement assessment here.
I did not go through the entire assessment process but believed that I was able to see his primary area of impairment, his right ankle. He does have some issues at his Lumbo-Pelvic Hip Complex (LPHC), and is seeing a chiropractor for them. I believe that focusing on his ankle will positively impact his knee, LPHC and overall movement a good deal. He is not able to move in the Sagital plane very well (dorsiflexion), primarily because of a restriction at his subtalor joint. This contributes to his calcaneous everting, knee moving inwards and his pelvis shifting. He has some compensations on the left side of his body, but let’s focus on the right.
I spent about 15 minutes working with him. Sometimes 15 minutes makes a HUGE difference and sometimes none at all. Here is his after video.
His knee moves inwards less and the calcaneous everts less right away, but does so as he does more reps. I could feel a definite improvement in the quality of the tissue around the talus. Below I will list what I did with him and my recommendations for him moving forward. All work was on the right.
Manual Therapy and Corrective Exercise
1) Trigger Point Therapy /Sustained Direct Pressure / Myopractic (depending what you would call it) on his right lateral gastroc, soleus and peroneals (spent about 4 minutes on the groc. and sol. and about 1 minute on the peroneals)
Subtalor (10 reps with muscle energy techniques and static stretch x 2)
Navicluar 5-6 reps
4) Isometric Muscle Activation
Medial hamstring (1 set of 6)
5) Active Isolated Strengthening
Medial gastroc (with foot/tibial internal rotation) (1 sets of 12)
StabilityBallBridge with right hip abduction (1 set 10 reps)
6) Integration-Body weight squats during reassessment (with alignment cues)
This process took about 15 to 20 minutes. He should probably receive this type of work 3 times a week for 3 weeks for optimal results, adding in therapy on his other tissues to help and stabilize his LPHC and corresponding corrective exercise. We spoke and he is going to ask his chiropractor to treat his ankle/subtalor joint next visit.
What can he do on his own for corrective exercise? Let’s take a look at the most important things to do…there is more yes, let’s just start with the primary impairment…
Step 1-Self Myofascial Release (soft tissue work with Rollaxer, Softball or foam roller)
15 minutes per day distributed between:
Right lateral gastroc-Rollaxer (or firm roller)
Right soleus-Softball
Proximal tensor fascia latte-Rollaxer (or firm roller)
Distal right biceps femoris(short head)/vastus lateralis- Rollaxer (or firm roller or softball)
Proximal right adductor magnus Rollaxer (or firm roller)
Step 2-Self Mobilization subtalor joint with Stretch-Out Strap (2 sets x 10reps @1 minute)
Step 3-Static Stretching (@5 minutes)
Right lateral gastroc and soleus (2x30sec)
Right biceps femoris (short head) (2x30sec)
Right TFL (1-2x30sec)
Right Adductor Magnus (1x30sec)
Step 4-Activation Techniques (@ 5 minutes)
Right medial gastroc (1×12)
Right medial hamstrings (1×12)
Right glute medius (1×12)
Right glute maximus (1×15)
Step 5-Integration Techniques (@ 45 seconds)
Body weight squats (1×12)
Steps 1, 3 and 4 are what I teach at the NASM’s Corrective Exercise Specialist Workshop that I teach. The joint mobilization work I have studied in texts and have learned from other manual therapists, mostly physical therapists and chiropractors and a couple of ATCs.
Thank you for reading and watching…I hope this corrective exercise program will be helpful for my buddy, thanks for the Tea by the way…and the rest of the readers got something from this as well.
…I just found out my flight has been delayed again, that makes it over a 3 hours delay…yessh! Hope I get home tonight, father’s day is tomorrow and I want to be with my wife and kids! Got some good blogging in for you at least! J
Corrective Exercise, Personal Training Workshop in DC, Travel Tribulations and Willie Nelson???
I can hear Willie Nelson in my ears… “on the road again, I just can’t wait to get on the road again…”
Isn’t that is backwards though? I want to go home. I am sitting in Reagan International Airport in Washington, DC after teaching an Essentials of Personal Training workshop with my buddy Tony, waiting to get home to me wife and kids. My flight is delayed, as has been the case on 3 of the last 4 flights I have been booked on. It goes with the territory I guess.
I was at the same hotel that I was at in February teaching the Corrective Exercise Specialist workshop. One of the guys that was here then referred his wife Jan to the workshop and I got to meet her this weekend. Thanks Zeb! Zeb came by and said “hi”, we got to catch up a bit after Day 1. It’s always good to see friends on the road. There were at least four other people in the workshop of 50 that I have had as students in the past. One of which said that he didn’t need the continuing education credits, he just had so much fun last time he decided to come back. That is a huge compliment!
He and I talked Corrective Exercise for a long while on Friday night. I even performed an assessment on him. He had injured the medial meniscus skiing this winter and was still having some right knee pain. Check out a video of his movement assessment here.
I did not go through the entire assessment process but believed that I was able to see his primary area of impairment, his right ankle. He does have some issues at his Lumbo-Pelvic Hip Complex (LPHC), and is seeing a chiropractor for them. I believe that focusing on his ankle will positively impact his knee, LPHC and overall movement a good deal. He is not able to move in the Sagital plane very well (dorsiflexion), primarily because of a restriction at his subtalor joint. This contributes to his calcaneous everting, knee moving inwards and his pelvis shifting. He has some compensations on the left side of his body, but let’s focus on the right.
I spent about 15 minutes working with him. Sometimes 15 minutes makes a HUGE difference and sometimes none at all. Here is his after video.
His knee moves inwards less and the calcaneous everts less right away, but does so as he does more reps. I could feel a definite improvement in the quality of the tissue around the talus. Below I will list what I did with him and my recommendations for him moving forward. All work was on the right.
Manual Therapy and Corrective Exercise
1) Trigger Point Therapy /Sustained Direct Pressure / Myopractic (depending what you would call it) on his right lateral gastroc, soleus and peroneals (spent about 4 minutes on the groc. and sol. and about 1 minute on the peroneals)
2) Passive Release Technique
Lateral gastroc (2 passes), biceps femoris (short head 1 pass), vastus lateralis (1 pass).
3) Joint Mobilizations
Subtalor (10 reps with muscle energy techniques and static stretch x 2)
Navicluar 5-6 reps
4) Isometric Muscle Activation
Medial hamstring (1 set of 6)
5) Active Isolated Strengthening
Medial gastroc (with foot/tibial internal rotation) (1 sets of 12)
6) Integration-Body weight squats during reassessment (with alignment cues)
This process took about 15 to 20 minutes. He should probably receive this type of work 3 times a week for 3 weeks for optimal results, adding in therapy on his other tissues to help and stabilize his LPHC and corresponding corrective exercise. We spoke and he is going to ask his chiropractor to treat his ankle/subtalor joint next visit.
What can he do on his own for corrective exercise? Let’s take a look at the most important things to do…there is more yes, let’s just start with the primary impairment…
Step 1-Self Myofascial Release (soft tissue work with Rollaxer, Softball or foam roller)
15 minutes per day distributed between:
Right lateral gastroc-Rollaxer (or firm roller)
Right soleus-Softball
Proximal tensor fascia latte-Rollaxer (or firm roller)
Distal right biceps femoris(short head)/vastus lateralis- Rollaxer (or firm roller or softball)
Proximal right adductor magnus Rollaxer (or firm roller)
Step 2-Self Mobilization subtalor joint with Stretch-Out Strap (2 sets x 10reps @1 minute)
Step 3-Static Stretching (@5 minutes)
Right lateral gastroc and soleus (2x30sec)
Right biceps femoris (short head) (2x30sec)
Right TFL (1-2x30sec)
Right Adductor Magnus (1x30sec)
Step 4-Activation Techniques (@ 5 minutes)
Right medial gastroc (1×12)
Right medial hamstrings (1×12)
Right glute medius (1×12)
Right glute maximus (1×15)
Step 5-Integration Techniques (@ 45 seconds)
Body weight squats (1×12)
Steps 1, 3 and 4 are what I teach at the NASM’s Corrective Exercise Specialist Workshop that I teach. The joint mobilization work I have studied in texts and have learned from other manual therapists, mostly physical therapists and chiropractors and a couple of ATCs.
Thank you for reading and watching…I hope this corrective exercise program will be helpful for my buddy, thanks for the Tea
by the way…and the rest of the readers got something from this as well.
…I just found out my flight has been delayed again, that makes it over a 3 hours delay…yessh! Hope I get home tonight, father’s day is tomorrow and I want to be with my wife and kids! Got some good blogging in for you at least! J
Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
www.ericbeard.com