Absolutely HardCore

NFL Combine Core Training- week 2

2012-01-19T10:16:00.000-08:00

I learned an interesting piece of information from the offensive linemen this week. I was informed during their drill training they are taught to turn their feet out while squatting down. I am not an O-Line coach and, therefore, am not here to change the mechanics needed for their job, but this does answer why consistently every year we find hip abduction (raising the leg out to the side) and hip external rotation (turning the knee out) weakness in just about all of the players we test. This weakness leads to poor cutting and blocking positions which sets the player up for injury. Nothing is more devestating than when a player tears an ACL or blows a disc in the back requiring months of rehabilitation and time away from play.

My job as the core coach is to teach these players how to turn on the muscles at the appropriate time to provide stability and increase their durability. When exercises are performed quickly, it is easy for the body to "cheat" in order to accomplish the task. To address the above stated hip weakness, NFL Combine Core training this week focused on hip abduction and external rotation strength. By adding a miniband to the legs with various exercises (see photos below for example) we created a focus on hip stability and strength through various challenging positions. By slowing down the core exercises to a 3-5 count/hold, we further increased the control and contraction requirements of the muscles. Remember, this training is in addition to all of the on field drills and weight training/ conditioning they do on a daily basis, so there is enough explosive training throughout the rest of the day to train the appropriate power system needed for play. If I can provide the right neuromuscular control when a player gets hit and cut to protect a spine or a knee, I have done my job and exponentially increased the player's worth.

Diaphragmatic Breathing and Thoracic mobility

2012-01-10T22:22:00.000-08:00

     This was the 1st week of the NFL Combine training and core training started from the beginning. That means the main focus was diaphragmatic breathing with proper abdominal contraction and throacic mobility. The diaphragm forms a pliable dome at the top of the core (see picture from last blog). While the diaphragm's primary job is to help with respiration (ie the exchange of O2 for the body) it is also a powerful stabilizer. Teaching athletes the art of proper breathing is imperative to creating maximal core stabilization.
      Thoracic (midback) and rib mobility can also be improved by practicing diaphragmatic breathing. Deep breathing increases rib expansion and thoracic flexion and extension. Slumping forward from daily activities increases back stiffness and decreases the overall rib and throacic mobility. This can lead to many problems such as back, shoulder and neck pain as well as headaches. Breathing properly with stretching will reinforce low back stabilization and increase thoracic mobility.
     In order to assess your breathing, lie on your back placing one hand on your chest and one hand on your belly. Take 4-5 deep long breaths. Which hand moves more? For proper breathing, breathe deeply down into the stomache moving that hand upward. The hand on the chest should barely, if not, move at all.
     Once you can breathe deeply into the stomache comfortably, try adding in breathing to abdominal exercises such as lower leg lowers or crunches or upper body exercises like bench and military presses. To add breathing to abdominal exercises, the concentric part of the exercise should be performed on the exhale (breath out). For instance, breathe deeply in and on a slow exhale lower the legs or crunch up. Feel the abdominals and back tighten as more and more air is expelled out of the lungs. This increases back stability via an abdominal brace without having to "flatten" the back. As you breathe in the legs would raise back up or if crunching, the shoulders would lower. Controlling the pace of the exercise with slow breathing improves the quality of the exercise and maximizes the strength gains.

CoreTraining: The Importance of Fundamentals

2012-01-02T16:16:00.000-08:00

Too often I have patients asking me what is the one exercise that will strengthen the core. Due to the complex nature and importance of the core in various activities and postions, it is impossible for me to answer that question with one exercise. Every individual, whether they are an athlete or not, requires training of BOTH the postural stabilizers and the power producers. Not only do we need to address both types of muslces, but in various positions and planes. I look at many core training programs and am disappointed to find not enough physical therapists are challenging their patients with power exercises for fear of harming them and not enough personal trainers and strength coaches returning to the fundamentals and starting their athletes with the basics. We need to be identifying weaknesses in all populations and building a solid program that teaches the fundamentals first and progress from there.

The core is defined in various ways in the literature, but the basic premise is that it forms something close to a cylinder in the central part of the torso. The bottom is the pelvic and hip muscles, the front are the abdominals, the back is the lumbar muscles and the top is the diaphragm. Some of the researchers have categorized individual muscles as local versus global muscles, while others have described them as the stabilizers (postural muscles) versus the mobilizers (power muscles). No matter how they are described, it is important that we train both. One group cannot function to its full capability with weakness in the other. Just as beginning with a white color belt in martial arts is required before training to test for another color, we should be doing the same with all our clients/ patients. Breathing and proper abdominal contraction must be addressed and mastered before moving on to more advanced exercises.

Screening the high level athletes that come through our doors at Breakthrough Physical Therapy in Irvine, CA, only reinforces the "return to basics" theory. Too many times we see our patients/athletes not have the basic postural control to maintain a proper position during a single leg squat, raising an arm or a leg on all fours or even maintain a rigid torso during arm and leg movments on their back. Athletes are the best compensators, and therefore, can often "get away with" amazing high level activity with poor movement patterns. Imagine what untapped talent could be exposed with proper core contraction and movement patterns. We as practitioners and trainers need to worry less about the quantity of output from our patients/clients and spend some time on the quality of movement.

Over the next few weeks I will be starting from scratch writing about the proper progression to a core program. This program will focus on diaphragmatic breathing and core tightening techniques and then it will progress to more dynamic stabilization. Follow along over the next 2-3 months and find out what some of the top athletes in the country I'll be working with are learning!

Paylofs- Increase Core and Shoulder Stability

2011-12-07T19:36:00.001-08:00

Paylofs are becoming my new favorite exercise with my patients. Not only do they work on dynamic shoulder stability, but add a static squat or lunge position and you can focus on lower extremity and core stabilization at the same time. To perform, put a band around a stable base like a rack or pole (base). A cable column with a handle can be used as an alternative to a band. Grab the band and step away from the base until desired tension is acheived. Get into a 1/2 kneel, lunge or squat psotion. We have our patients perform this exercise with the arms moving forward and backward from the body for 30 seconds and then add a static hold (arms outstretched) for the next 30 seconds. You can change the angle of arm movement to challenge different angles for the shoulders. The intensity of the exercise can be changed by the width/resistance of the band, how far away you stand from the base and the time performed. This is tolerated by a majority of our patient populations.

How to maximize your fat as a fuel source.

2011-12-04T20:15:00.001-08:00

Did you know what and when you eat will affect how much fat you burn in an exercise session? It is important to perform the correct fat burning activities as well as eat the proper foods. According to new research it may not be as valuable to "carb load" just before an exercise session as once thought. If weightloss is your goal, then eating low glycemic index (GI) foods before the workout is imperative to keep your insulin levels low and therefore burn more fat during the workout. Some research has suggested to avoid eating at least 3 hours before exercising. In fact, performing a moderate intensity and duration workout just after an overnight fast is ideal. Save eating high amounts of carbohydrates and protein after the workout. Also, avoid high caloric meals later in the day since your fat storage increases as the the day progressess. Just tweaking a few of these food choices can maximize your workout and control your weight so all that hard work can show through!

(Always check in with a physician before starting any workout regime. A nutritionist can indiviualize a program for you)

The chart below gives a few examples of high and low glycemic index foods. Also, check out http://www.healthyweightforum.org/eng/calorie-calculator.asp for more information on weightloss and to calculate your BMI.

Cheating: The Pressures of Professional Sports

2011-11-29T13:53:00.001-08:00

     The following is a link to a story that breaks my heart. I am ready to watch athletes who follow the rules and win with guts, determination and hard work ALONE. Nothing is more of a drag than finding out someone who's talent you admire is accentuated by illicit drugs. It's kind of like buying an amazing piece of sports memorabilia just to find out it was stolen. Leben (link below) is just one of the many who succomb to the pressures of professional sports. The sad truth? There are so many others who bask in the glory and never get caught.

     Who is to blame for this illicit drug use...The owners? The fans? The trainers? The athlete? I blame them all. Coaches, trainers and owners of teams need to offer support and professional help to those that seem to choose unwisely. Often greed and pride make them turn the other cheek. Every fan wants their team or athlete to win, but unkind words sting and can often burn deep into an athlete's soul. As for the athletes themselves, life is full of temptations and athletes need to be able to revisit their core values and choose wisely.    There are sports psychologists that can offer techniques to help handle the excessive pressures, as well as, other athletes/ friends at that level that can offer support.  Simply put, paid athletes are a PROFESSIONALS, and that means they must be held to a higher standard than others. Illicit drugs are a form of cheating, and even though hard work and sweat is still involved in the process of performing at a top level, no one wants to root for the ath;lete that doesn't play by the rules.

     So often I see patients in my clinics get hooked on their meds because it offers them an escape from the pressures of their lives. It is my job to make them feel good throughout their day without the use of these drugs. Sometimes, it is as simple as creating a fun rehabilitation atmosphere and other times I need to be brutally honest. Either way, getting them strong physically and mentally is my job. I can only imagine the pressures a professional athlete faces on a daily basis, but realize that these drugs no matter what the intent devalues your legacy. I am ready to watch the real Guts and Glory of the athletic world and cheer them on...are you?

http://www.tsn.ca/mma/story/?id=381515

Please leave comments and make sure to subscribe to this blog to receive more core and exercise information.

Chocolate Milk- The Next Best Recovery Drink?

2011-11-26T08:05:00.001-08:00

Recent research suggests milk, especially chocolate milk, is as effective if not better than carbohydrate electrolyte recovery drinks (eg gatorade, powerade, vitimin water) for a post exercise drink. Chocolate milk has been shown to decrease time to exhaustion in subsequent exercise bouts and rehydrates better than the above sports drinks. While the carbohydrate electrolyte recovery drinks do an excellent job of replenishing the body with vitimins and minerals lost from sweating, they do not have the whey protein required for fast muscle rebuilding. Studies have shown carbohydrate plus protein decreases the amount of perceived soreness after exercise than carbohydrate alone. Chocolate milk is also loaded with calcium and there may be some antioxidant properties from the chocolate that may be beneficial to recovery.

How much carbohydrate (milk or recovery drink) do I need after exercise?

Consume 1.2g carbohydrate/kg body weight immediately after exercise or as small meals for 4-6 hours afterward.

1kg= 2.2lbs

Have multiple training/ sporting events in one day?

When large amounts can be consumed due to multiple training sessions or games in one day, consume .8g/kg carbohydrate with .4g/kg amino acid or proteins every hour throughout the day.

Turkish Get-Up

2011-11-23T20:23:00.001-08:00

Turkish Get Up

I love the Turkish Get Up because it is great for total core stability. I often assign this exercise to shoulder patients due to the control required for overhead stability of the arm. The Turkish Get Up also requires lower extremity flexibility, trunk stability and lower extremity power. It is a completely functional exercise and applies to the average client, as well as the sports professional. It requires very little space and equipment. Try it, you won't be disappointed.

The clinic in this photo is Breakthrough Physical Therapy in Irvine CA. Find us at www.breakthroughphysicaltherapy.com

The Plank-Easy Core Test

2011-11-20T19:53:00.001-08:00

The Plank- Easy field test for Core Stability

Why is the plank such a great field test? There is no equipment required and it can be assessed in as little as a few seconds. In my clinic, www.breakthroughphysicaltherapy.com, it is one of the first core strengthening exercises we hand out.(Second to teaching the patient how to contract their abdominals properly.) Why is it necessary?

One of my favorite things about this test is the ease and speed in which it can be performed. There is no equipment required other than a timer and hardly any space needed due to the static (non-moving) position.

The first thing I look at is simply can the patient or client get into the prone (stomach down) position and hold a straight line? If they can't control the position off of their toes (with either elbow or hands on floor) one can assume great weakness and lack of muscular support is the cause. This would force us to decrease the difficulty of the activity and move them to either their knees or on their back to begin core strengthening until increased strength and proper position tolerance is achieved.

The second thing I look for once the patient/client can control the position off of their toes, is their rear and scapular (shuolder blade) position. Are their shoulder blades winging and sticking out? Is their rear end up high in the air? A straight line from their head to their toes is desired. Gentle adjustments and cues should be given to teach their body the desired position or goal. Until desirable strength is achieved, the "goal" position of a straight line may not be attained, but should always encouraged.

Someone with great static core control should be able to hold this positon easily for one minute. Many of the people I observe in the clinic and the gym cannot even perform this position successfully for 5 seconds. Without this control, imagine what happens when their body is required to maintain good core control in a dynamic (moving) situation? Static stability should always be assessed before dynamic stability is required in a high level activity such as squatting, jumping, running, etc.

Single Arm Overhead Plank- Jennifer Manning performing an Advanced Core Strengthening Position

The Green Goblin- Core Exercise

2011-11-18T20:28:00.001-08:00

As stated in the 1st blog entry, the core is a pillar on which the limbs pivot. Below are two pictures demonstrating what we at Breakthrough Physical Therapy like to call the Green Goblin. It is basically a single arm plank, reaching with rotation. The goal is to keep the body as straight as possible while pivoting around the shoulder. In the below photos, this is being used to strengthen a baseball players' pitching arm to counteract the distraction forces during deceleration and avoid "dead arm" syndrome. Caution, lower level stability exercises should be screened 1st.
www.breakthroughphysicaltherapy.com

Absolutely Hard Core- First Entry

2011-11-15T17:42:00.001-08:00

This blog was designed with the average American to the world class athlete in mind. The CORE is our body's pillar or base. From this region the limbs pivot, move and generate force. It is essential to maintain strength and stability for the simple things, such as picking up a sock, to the most advanced movements seen in professional sports and acrobatic shows. Over the years, my interest in the CORE has grown due the enormous amount of weakness I have seen in ALL of my patients. That's right...this includes the average Joe to the extreme athlete. Strength, flexibility and stability in this area is not only imperative for performance, but injury prevention as well.

While my catch phrase of "Who makes you Hard?" may be a little suggestive, it is simply meant to stimulate the thought of who or what motivates you in training? Is it your trainer, a sport, keeping up with your kids or simply just to look good? I hope my future posts will motivate you to take the information and apply it to whatever facet in your life it is applicable. Just remember "Train Hard or go Home"!

It's time to get Absolutely Hard Core! www.absolutelyhardcore.com