❗️I was at the gym this week and saw one of my top 10 incorrectly done exercises ( that I see 👀). @fitnessiq put up the correct form a month ago, check it out:
✏️Note this movement should target the Rear Deltoids. But a lot of the time we see people shrug their traps, and use their biceps for the movement.
❌Avoid elevating the scapula and driving the elbows straight back
✅If your goal is to truly hit the rear deltoids:
🔹Keep the scapula depressed/protracted
🔹Drive back and OUT with your elbow towards your face
Maintain tension through the entire movement. And try to keep neutral head position throughout. Keeping these points in mind will prevent neck pain and shoulder impingement 👌
⬆️⬇️💥DO YOU BOUNCE TOO MUCH WHEN YOU RUN?
We’ve all seen rabbit-like 🐇runners out there. More than anything you can hear them down the road 📢. Runners who bounce a lot up and down 〰️ typically don’t convert as much energy forward ↗️. This is why you hear them clunking on the treadmill, there is more vertical energy being released as sound!
That being said, everyone will have a bit of vertical movement when running. Typically 5-12cm is noted when you film a lot of people running. So when would vertical bouncing be a red flag? 🚩
🔻Injuries (I.e. Shin Splints)
🔹Vertical bouncing (oscillation) when running is more of a symptom, rather than a cause of non-ideal running mechanics. Simply put vertical bounce is related to higher ground reaction forces, and slower cadence. But I like being aware of it because if someone LOOKS 👀 and sounds like they are bouncing a lot, they probably are.
✅So my Tip: If you’re getting shin splints (any impact injury) or not improving your times, record yourself on your phone📽. Do an eyeball test and watch for the vertical movement of your head 🙇stride to stride, and listen to the impact of your feet. My cue is usually just to ‘run more quietly’ 😅which sometimes increases cadence and decreases the bounce.
📈Advanced Core Exercises
If you’re tired of the usual forearm planks, the above vid will be useful ⬆️. Remember core strengthening is more than holding planks for 5 minutes at a time 🔄
🔹Plank Reaches - start in normal plank position, and using a frictionless surface (like a towel or glider) reach forward with one arm into flexion and return to start position.
🔹Bear Crawl with Gliders - Start in ‘bear crawl’ position (on hands and toes). Using gliders with hands, work different directions with your shoulders 🔀
🔹Spider Man Planks - start in straight arm plank position. Slowly bring each hip into flexion and abduction. Make sure the pelvis is as stable as possible during the movement
🔹Straight Arm Plank Reaches - Start in plank pose. Slowly reach each arm into full flexion, I added a lacrosse ball to my Lower back to cue myself to be neutral pelvis
➡️Try these out, and hope these challenge your core workouts more 👍
💥FOOT PRONATION and RUNNING INJURIES💥
✅Foot pronation is NOT an Injury Risk Factor for Novice Runners 🏃🏼 wearing a neutral shoe! We always hear patients in Clinic say ‘I think I have really flat feet’. But if there is no foot pain, does it matter?
Great post by @rehabscience reminding me of a great study a couple years ago:
▫️N = 927 novice runners (1854 feet)
▫️Baseline: foot posture on each foot was evaluated using the foot-posture index and categorised into:
1) highly supinated (n=53)
2) supinated (n=369)
3) neutral (n=1292)
4) pronated (n=122)
5) highly pronated (n=18)
▫️Participants then ran in a neutral running shoe without replacing the insole they were provided and used GPS to track running distances over a 1-year period.
✨ NO DIFFERENCE IN INJURY RATES BETWEEN ALL FOOT POSTURE TYPES!
✔️This study really questions the notion and importance of foot pronation as a strong predictor of injury among novice runners in a neutral shoe.
👟 Having a comfortable shoe may be a more relevant factor for healthy persons trying to choose a running shoe.
📚Nielsen RO, et al. Foot pronation is not associated with increased injury risk in novice runners. Br J Sports Med. 2014.
⛹️♂️Knee Pain in Jumping Sports
🗣’I think I have Jumper’s Knee Doc’...a common phrase I hear in clinic. Especially with the high-profile Kawhi Leonard Injury in basketball, everyone is more aware of this overuse type of knee pain. But did you know there are different types? :
🔻Quadriceps Tendon Pain
🔻Patellar Tendon Pain
🌌Quad Tendon pain is generally less common, but typically presents above the knee-cap after a lot of exercise, after a long period of rest (like the off-season). It’s frustrating to clients and teams because it won’t hurt at rest, but then will flare-up mid-activity 💢and be unbearable
🌠We’ll see the quad tendon variant more with:
🔹Sports needing a lot of knee flexion (basketball, skiing)
🔹Patients with diabetes or metabolic problems
➡️ Rest and Ice rarely solves the problem,
It takes a lot to be successful in a health practice. We believe in the 3️⃣A's. I think it applies to a lot of health careers:
🔴Ability - this is obvious. You need to always strive for the highest level of skill and service in your profession. Never be complacent, always be learning
🔴Affability - aka 'Like-ability'. This is frequently lost with professionals. It doesn't mean being a 'friend', but being respectful, empathetic, and generally in a good mood. Clients can divulge a lot of crucial information on their case if they feel more open to communication. If you bring your own personal problems to the job no one will want your service.
🔴Availability - the most underrated. We all want vacations, normal working hours. But if you can't make small sacrifices: working a Saturday once in a while, working late once per week...you're under-serving the clients who can't make it 'normal times'.
♨️ LOW BACK REHAB - Dead-Bug Exercise Variations
⚠️The ‘Dead bug’ exercise is one of my favourite foundational exercises for core control and stability. The whole idea is to maintain a neutral spine (maintain contact between back and floor) while moving your arms and legs at the same time. The basic version can get easy so try these tougher variations….
1️⃣Banded Dead-Bug (attached to rig or sturdy object)
2️⃣Weighted Dead-Bug (10lbs overhead)
3️⃣Single Arm Weight Dead-Bug (Challenges Oblique Sling)
4️⃣CLX Band Resisted Dead-Bug
➡️Some of these variations challenge your rotational control, and others challenge you with more weight into extension. Try them out, as always consult someone first if you have low back pain!
🏃🏽♀️FIX YOUR RUNNING TECHNIQUE (Shin Angle)
📽Recently had an awesome time helping out my friend with her Youtube VLOG ‘How to Start Running’. Check this out ASAP on ‘Abby Pollock Youtube’. In the interview we go over some of the top technique tips if you want to take up running. Video is complete with biomechanics and drone footage 😵,
☝️One of the most important technique cues is the angle of shin(tibia) on impact with the ground 💥
When we run it's all about an efficient conversion ↔️of energy from each step to the next, with our muscles and tissues acting as springs.
❌When we land with an Angled ↙️Tibia, like the left picture, our shin bone and anterior leg muscles have to dissipate up to 3x our body weight. EVERY STEP.
✅When we land with a more vertical ⬇️Tibia like on the right. We more efficiently convert this energy to our posterior leg muscles, thus propelling us ⚡️forward.
💡This simple change will likely decrease Shin Splints and anterior compartment syndrome. It also can decrease your run times. Personally I've found this more clinically significant than the age old debate 'heel vs forefoot strike'
To Help Cue this change:
🔻Increase your running cadence
🔻Run like you are 'falling forward'
🔻Don't 'over-stride' each step
♨️ LOW BACK PAIN BASICS
To give you an idea of how to think of low back pain (LBP)..when someone comes into clinic we go through a basic process:
1️⃣Red Flags - is it actually LBP (not kidney stones, etc.)
2️⃣Is it Disc/Nerve related - are there signs of muscle shrink, weakness, tingling
3️⃣What direction of movement are they intolerant? (Flexion, extension, rotation)?
✅After 5 years of practice I found the EXACT source of pain doesn’t always matter. As long as it’s nothing major like fracture, severe neurological deficit, etc.
❇️What’s more important is their functional deficit. Ex: they can’t lift (flexion based), it hurts to swing a baseball bat (rotation), it hurts after tying their shoe (extension).
⏩From here we can now plan our attack of rehab 😏
📝If you’ve had low back pain, and we know 90% of you have….what direction sets it off?
🏋SQUATS and DEADLIFT Differences
If you're a workout junkie, can you answer this in 5 seconds? 🕑 To clearly answer is harder than you think 🤔. If you do these exercises all the time, you simply know how to do them. But what's the REAL difference?
Only a few years ago we would say, that's easy: a deadlift is with weight in hand 👋, and squats are with weight on shoulders 👤. But now it's complicated with gyms having equipment like:
For example, if you're doing a 'split squat' holding a kettle bell off the ground, isn't that a 'deadlift'?? 😏Tricky I know.
Now in recent times I like to move away from those 2 terms to the following:
🔴KNEE DOMINANT PATTERN (deep movement of knees AND hips)
🔵HIP DOMINANT PATTERN (deep hip movement with minimal ⬇️ knee bend)
✅So in simple terms: traditionally defined its 'weight off ground vs weight held high'. Newer definition it's 'hip vs knee dominant'. As always it's not about what an exercise is called, but the intent of the individual doing it.
Milner Chiropractic and Sports Injury Clinic