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Dr.Mcdreamy Loves Core Stabilization Training to Prevent Low Back Pain

admin — Wed, 18 Feb 2009 02:44:00 +0000

Just finished a presentation for the UMass Medical School’s Exercise Medicine Enrichment Elective…

I may or may not have met the next “Mcdreamy” in training but I had a great time. The medical students were very appreciative and interactive. It was an honor to be in a position to contribute to the next generation of physicians. Our society is in desperate need of more prevention minded, fore thinking individuals that can begin to combat the myriad of health issues belaboring our society today. In all honesty, we will probably be battling these issues for a generation to come before we clean this mess up that we are in.

Some of the information that we discussed was;

-The annual cost of chronic pain in the US is estimated to be $100 billion ($100,000,000,000)

-Pain affects more Americans than Diabetes, Coronary Heart Disease and Stroke, and Cancer combined

-Of the 8/10 people in the U.S. who will experience back pain

–50% of those people will

Back Pain

-2nd most common reason for a doctor’s visit

-3rd most common reason for surgery

-5th most common reason for hospitalization

The Concept of the Kinetic Chain

The Dissemination of the Core Stabilization System (local stabilizers) and the Core Movement System (global movers)

Core Stabilization Training is a key component to preventing back pain, treating back pain and enhancing athletic performance.

It was interesting to watch the students actively participate in this presentation during the hands on program. They did well! They also noticed subtle asymmetries in themselves and their classmates, subtle accessory movements and compensations.

In addition to the lecture I had them practice;

1) a basic kneeling hip flexor stretch;

2) stability ball bridges

3) quadruped progressions

4) supine marching progressions

Overall these med students were more fit than the average gym goer who as been on hiatus, but they do have to sit long hours so it did seem that their core stabilization mechanism could use some work, just like the rest of us:)

I am proud to be a part of this progressive program and kudos to these students for going the extra mile to be part of it and the UMass Medical Program for including it. Maybe we can be begin to truly use exercise as medicine!

Thanks for reading!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
www.ericbeard.com

ps. I am filming a new video this Sunday! Can’t wait, more details to come!

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To Washington D.C. and Back!

admin — Fri, 21 Nov 2008 19:53:00 +0000

As I get ready to run from the shuttle to the gate at Dulles International Airport in Washington DC I am reflecting on my day.

1:37 am go to bed after doing/folding laundry and cleaning pots and pans/loading/running dishwasher

Alarm goes off at 4:45 am

Get in my car and promptly break the switch that turns the headlights on/off for my car at 5:30 am
Frantically rush into house for pliers the barely manage to get the headlights on at 5:35 am

Pass through security at Logan Airport in Boston after being pulled out of line b/c I was going to miss my flight (do you believe the Thanksgiving travel has started already???) at 6:15 am

Board my 6:30 am flight at 6:23 am

Arrive in Dulles @ 9 am and make a 45 minute ride in 1 hour and 47 minutes with the help of my trusty rented Garmin GPS

Deliver my 11am-1pm presentation at Results: The Gym

Meet a friend for lunch at Mint in DC (Hi TC! Thanks for the AMAZING hospitality!)

Deliver my 5pm-7pm presentation at Results where I am told there is no way for me to make my 8:44 flight if I leave after 7…Exit the building rapidly when the fire alarm goes off and firefighters storm in at 6:47 pm

Break the speed limit several times and display my Boston driving skills to the residents of the DC metro area to arrive at security at 8:07pm for my 8:44pm flight
Am rescued again to get through security to get to the gate to realize the flight is at 8:55 pm(thank goodness!)

Land in Boston at 10:07 pm

Use my pliers to smash the plastic around my broken headlight switches so I can turn the lights on so I don’t get pulled over on the way to the hotel.

Now I need to drive to my hotel in Boston, check in, go to sleep and get up at 5:15 am for Day 1 of a 2 Day NASM workshop

Phew!

Good thing I love what I do! I met some cool people in DC and they want me to come back and deliver another staff presentation in February maybe.
Time to get off the plane.

Thanks for reading and love what you do!

Eric Beard

theericbeard@blogspot.com

http://www.ericbeard.com/

Sent via BlackBerry by AT&T

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The Kinetic Chain

admin — Wed, 19 Nov 2008 05:20:00 +0000

This picture here has several independent segments highlighted. What does each of the segments share in common?…..They are all either directly or indirectly attached. The wonder of the body and the human movement system (often referred to as the Kinetic Chain) allows for a fluid and complex series of interactions between the muscular system, skeletal system and nervous system to; produce, reduce or dynamically stabilize movement.

When one of the segments is not functioning optimally, the other segments are subjected to unnecessary and potentially harmful stresses. Ideally, the skeletal system provides us with structure, support and leverage. The nervous system takes in and processes stimulation then sends messages through the muscular system t respond appropriately.

When I talk to my athletes, I tell the that their brains, bones and muscles must all be working together other wise one of the components will wear down the other down and their performance will not be as efficient. Remember, the body works as a whole and is only as good as the sum of it’s parts. The weakest link in the kinetic chain, determines the strength and function of the entire system.

Find and eliminate these weak links to maximize athletic performance enhancement and minimize the risk of injuries.

Have a great nigh!

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com

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But My Knee Only Hurts After I Play Tennis…

admin — Fri, 14 Nov 2008 04:00:00 +0000

There are not that many knee injuries in the young athletes that I see…but when I look at the courts at the fancy high end tennis clubs and I see knee braces and joint replacements all over the place. I see some patella-femoral pain (often due to tight ankles and weak cores) but parents and young athletes shrug it off. This does through off some things in the short term, but let’s think long term.

When do you want your knee cartilage to wear out? It will happen sooner or later. Do you want to get your knee scoped at age 40? 50? maybe a total knee replacement at 60? Completely unnecessary if you ask me.

If we get people doing their self care (flexibility and core work) and get them moving well, these repetitive type injuries can be delayed significantly if not prevented all together.

Stop thinking just about the “big level 4 tournament” next weekend, think about the date with the orthopedist and the Mercedes you will hep him buy in 30 years.

Take care of yourself and your athletes!

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com

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It Does’nt Matter What You Do For work

admin — Thu, 13 Nov 2008 04:05:00 +0000

Service is the foundation for any business. To quote my friend Bobby Cappuccio (who was most likely quoting some other notable) “service is the rent we pay for living”. From the tennis pro or fitness professional/performance enhancement specialist/strength coach or general contractor. How you interact with and treat others is the lynch pin that holds it all together.

You can be good at what you do, but if you do not treat others well you will run out of clients/customers sooner or later.

At 6:24 am this morning I was woken by a large truck idling in the street in front of our house. It was so loud it actually sounded like it was in my bedroom right next to me. I was enjoying having the bed to just my wife and myself for a change. Either our 4 or 2 year old (sometimes both) climb into our bed around 5:30 or so every morning. Last night the 2 year old came in around midnight and I was able to settle him back into his own bed about 1 am.

So…I did not appreciate the early awakening by this truck driver that was there to remove a dumpster we rented to clean some stuff out from our house. It is my understanding that it is illegal to operate a commercial vehicle before 7 am in a residential neighborhood. As I went out to move our cars so the driver could connect to the dumpster the driver cheerfully greeted me and apologized for getting me up so early. I could not tell if he was being sarcastic or genuine, but I tried to assume the best and appreciated his demeanor. He could have easily been gruff, as could I, but since we both chose to be nice to each other our day had a little positively early on. He even thanked me for our business.

The decision to arrive early was not a good one for this driver/company but his attitude was appreciated.

So the next time you have a chance to be nice or be mean, think twice because your business depends on it.

Have a great day!

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com
Sent via BlackBerry by AT&T

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Posture and Athletics

admin — Fri, 07 Nov 2008 01:45:00 +0000

Does this picture look familiar? I can still feel this position from my plane flight and car ride today. It is easy to forget about posture when you are sitting and the computer, driving in the car or flying but these habits can have long term impacts on our athletic performance. Poor posture is one of the major contributors to muscular imbalances which are the drivers for most repetitive strain injuries (most of these are actually preventable). Daily stretching and core/activation exercises are critical to improve/maintain posture which are keys to
athletic performance. So remember to position yourself properly when you are driving, sitting, on the lap top and even sleeping (basically at all times!).

Take care,

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com

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Don’t Do This When Stretching Your Shoulder

admin — Sat, 25 Oct 2008 02:24:00 +0000

If you look like this when you are performing your posterior capsule stretch for your shoulder…stop. It is a common error. I have a picture down below on my blog of what correct execution looks like. The elbow should stay at a 90 degree angle and the elbow should be directly in front of the gleno-humeral joint. Most people try and push to hard and the elbow either straightens, humerus points down or shoulder blade elevates. This will not lengthen the posterior capsule of the shoulder. This a critical stretch for any overhead athlete or any barbell bench press fan. It should be performed before or after chest/shoulder/pushing days or athletic activity. Make sure you use gentle over pressure from the top hand to keep good alignment and not strain any of the musculature tissue. I did this tonight before my workout in addition to an inferior shoulder capsule stretch as well. With my banged up soulders, I wish I knew about it in college and I might not be such a mess now!

Have a great night!

Eric
theericbeard.com
www.ericbeard.com

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