The Hip Hinge movement
is used in many movements including Deadlifts, Good Mornings and Kettle Bell
Swings.
Many of these movements
will be performed many times with the stresses of speed, load, intensity and
the resulting fatigue.
So how do we keep hip
hinge function optimal for multi-rep movements.
What is a Hip Hinge?
The hinge involves a
flexion/extension movement that originates in the hips and involves a posterior
weight shift. When done correctly, it
can be one of the more powerful movement patterns you can perform.
Often considered one of
the primal movement patterns (one that we are all physiologically designed to
execute with ease), the hip hinge offers many benefits:
It opens up hamstring
flexibility and offers mobility through the hip joint
Builds symmetry and
reduces injury
Shortens the learning
curve when introducing more complex movements/exercises
Serves as a great
assessment to diagnose flexibility/mobility issues as well as a weak or
unstable core area
Is great for un-doing
some of the damage that prolonged sitting can do to the body
Unfortunately, many people
have no concept on how to hinge properly or disregard the movement as
unnecessary because of it looks too “simple.”
But, as legendary
strength coach and author Dan John said,
“The truth is, the hinge, in its own
right, is more powerful than the squat.”
How To Hip Hinge:
The first thing to
understand is the difference between a hinge and a squat:
Skiing can be a fun
winter sport, and as all sports, presents risks of injuries and pain from
skiing mishaps. The most common ski injuries are:
Knee sprains
The most common skiing
injury of all times, knee sprains happen when a ligament around the knee joint
is injured by tearing or stretching too far. The injury can be caused by too
much strain on the knee or bending of the knee in the opposite direction from
its normal bending. Wearing a knee brace, designed especially for this type of
protection, can prevent this common ski injury from happening, and can help you
recover if an injury does occur.
Fractured wrists
A broken wrist is
another common skiing injuries. Generally falling on an outstretched hand and
putting too much pressure on the wrist bones can cause a fracture in the wrist.
By wearing wrist braces or supports these injuries can be prevented and help
you on your way down the slope.
Broken legs
When you strap on skis,
your leg bones can endure so much pressure. A bad fall or collision with a tree
or another skier are some of the accidents that result in fractured legs.
Wearing gear that is properly fitted can help you minimize the risk of harming
your legs and make for a better skiing day.
Cranial injuries
Brain injuries can
occur after a high-speed collision (usually greater than 30 mph). From
concussions to hematomas, skull and brain injuries should always be treated
seriously until you have seen a medical professional and your condition has
been properly diagnosed. To avoid serious brain traumas, it is recommended that
all skiers wear a helmet while on the slopes. Skiing with a helmet is one the
best preventive measures you can take to avoid a head injury and ensure you
enjoy your time on the ski hill.
Shoulder dislocations
When the arm bone loses
contact with the socket of the shoulder blade, the shoulder is dislocated.
Dislocations of the shoulder often happen in bad falls on the shoulder or
hanging by one arm. There are shoulder supports and stabilizers, as well as
good clavicle supports that can help you prevent this painful skiing injury.
Ankle or foot sprains
If the bindings on the
skis do not let go when strained, the ankle joint ligaments can be injured and
the foot may suffer trauma causing a sprain or even fracture. Whether you need
mild or maximum support for your ankle and foot, it is recommended to wear an
ankle brace to protect your bones and get on with your skiing.
Spinal injuries
Although very rare, any
neck pain after twisting or hyper-extending may be caused by a displacement or
fracture of the cervical spine which can cut or put pressure on the spinal
cord. Therefore, any neck pain after a significant injury should be treated
immediately to avoid severe complications. If you feel any neck pain you should
immediately see your doctor. Wearing a cervical collars can provide your neck
with additional support while you recover. They control your neck movements
just enough to protect it from twisting to cause injury.
This article is brought
to you by Jason Zinn for BetterBraces.com. Better Braces offers orthopedic
braces from DonJoy, Aircast, ProCare, and Saunders to support and alleviate
joint pain caused by arthritis or sports injuries. Features knee, back, wrist,
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The wrist allows you to
properly position your hand, representing arguably one the most complicated
joints in the body. There are 15 bones and 27 articular surfaces in the wrist,
not to mention its elaborate system of muscles, tendons and ligaments. Ligament
injury is quite common among athletes, as the repetitive action of the wrist
puts athletes at risk for injury. Wrist sprains result from a torn or partially
torn ligament, and wrist strains are the result of a torn or partially torn
tendon. The most common wrist fractures among athletes include: distal radius
fractures and scaphoid fractures.
The Four Mechanisms of
Wrist Injury
Throwing - With
throwing injuries, there is an overuse of the wrist. These are common in
baseball players, tennis athletes, and racquet ball participants.
Weight-bearing - There
are many weight-bearing injuries among those who participate in gymnastics,
weightlifting, and cheer-leading.
Twisting - With a
twisting injury, the wrist suffers from a rapid rotation that disrupts the
stability of the wrist. This type of injury is common with radical
skateboarders and snowboarders.
Impact - More common in
football athletes are impact injuries that result from either a direct impact
or a fall onto an outstretched hand.
Wrist Sprains
The most common wrist
injury among athletes is a sprain of the wrist. This often is an injury to one of
the ligaments - the connective tissue that attaches one bone to another. Most
sprains occur when the wrist is forcefully bent during a fall on an
outstretched hand. Wrist sprains can be mild or severe, and can be graded based
on the degree of injury. A grade 1 sprain indicates a stretched ligament
without apparent tearing. A grade 2 sprain, however, involves partial tearing
of a ligament. With a grade 3 sprain indicates ligaments are completely torn.
Distal Radius Fracture
The most common
fracture is called a "distal radius fracture." A distal radius
fracture is a break that occurs at the wrist end of the radius bone. These
breaks are common among athletes and can be mistaken for sprains. Wrist
fractures often occur during a fall onto an outstretched hand. With fractures
of the wrist, the break can occur in four ways: intra-articular,
extra-articular, open, or comminuted (in many parts). Many can be treated with
casting alone, though some require surgery.
Scaphoid Wrist Fracture
The scaphoid bone is one
of the smaller bones of the wrist, but it is one that commonly breaks during
sporting injuries. This bone is located on the thumb side of the wrist, and can
be difficult to treat due to its tenuous blood supply. As with most wrist
injuries, a break to the scaphoid bone typically occurs from falling onto an
outstretched hand. Treatment usually requires casting if not displaced, or
surgery if displaced.
Symptoms of Significant
Wrist Injuries
-Pain at the time of
injury
-Swelling
-Bruising or
discoloration
-Difficulty moving the
wrist
-A "popping"
or tearing sensation during the trauma
-Warmth and tenderness
of the skin
Treatment for Wrist
Injuries
Treatment really
depends on the type of injury you have. For mild sprains, the doctor will
generally recommend the "RICE" method and over-the-counter pain
relievers, like Tylenol or Motrin.
RICE
R - Rest the wrist for
around 48 hours.
I - Ice the injured
area to reduce swelling (use a pack wrapped in a towel).
C - Compress the wrist
with an elastic ACE wrap.
E - Elevate the injury
above heart level.
Nonsurgical Treatment
Simple Sprain -With
mild to moderate wrist sprains, you will need to wear a splint for 1 to 3
weeks. This keeps the wrist immobilized while it heals. If you develop
stiffness, I can teach you some stretching exercises to allow you to regain
full range of motion of your wrist.
Simple Fracture -If
your broken bone is in good position, it can be treated by applying a
fiberglass or plaster cast. This is done so that the healing wrist bone remains
protected from further injury while it heals. You may have to wear the cast for
up to 6 weeks, depending on your injury.
Closed Reduction -If
the alignment is out of place, your doctor may need to "reduce" the
bone and re-position the bone fragments. A "reduction" is the medical
term for this process, and because your doctor will not be operating on your
wrist, the procedure is called a "closed reduction". After the bone
is put in proper position, your doctor will apply a splint or cast for you to
wear for 4 to 6 weeks. Depending on the nature of the injury, the doctor will
take X-rays at weekly intervals for around 3 to 6 weeks. After a 6 week period,
your doctor may recommend physical therapy for you to help improve your wrist
strength and mobility.
Surgical Treatment
Complex Fracture -For
those fractures that require surgery, follow one simple rule - put the broken
pieces back into position and prevent them from moving out of place while they
heal. There are several treatment procedures for distal radius fractures and
scaphoid fractures, and the choice depends on your age, your athletic activity,
and your injury. As with most wrist surgeries, your doctor may order hand
therapy and rehabilitation exercises following the repair. It may take as long
as 6 to 8 weeks for a complex fracture to heal.
Open Reduction -To
perform wrist surgery, your doctor will usually make an incision directly over
the area of the broken bones and re-align them in a process called "open
reduction". It is considered "open" because the fracture has to
be surgically corrected. It may be necessary for me to insert pins, plate and
screws to hold the bones in place. As with other surgical procedures,You may be
required to undergo hand therapy after your cast or splint is removed. Keep in
mind, and open reduction surgical procedure takes a while to heal, but with
proper physical therapy and rehabilitation, you will regain strength and full
function of the wrist.
Dr. Ruhlman works
through Orthopedic Specialists of Seattle to provide top quality orthopedic
care to the Seattle area. Visit his website to learn more about him or to
contact him.
'THE CORE' is probably
the most overused term in health and exercise therapies. Flick your television
on to any shopping channel and someone will be selling a new piece of kit that
will improve it. I too thought I knew what Core Control was all about, until
about seven years ago when someone finally tested me properly. I mean I was
pretty strong, I could do countless sit ups and leg raises, I'd not long
finished playing squash competitively and still enjoyed a high club level so I
was fit too. How did I not know how to control my core?
The fitness industry
shows signs that it is catching up on core control, having spent the last
couple of decades fixated on abdominal crunches. Unfortunately, as with many
modern issues, the subtlety needed to do the Core justice often gets
overlooked. A classic example is what I call the Pilates Posture, where the
person does too much 'Core' work in a flexed lumbar spine position, which
results in a flat back posture and a pair of glutes that hang off them like a
pair of wet pajamas.
The Pilates example is
one where the client presents extremely strong in core control but is
dysfunctional none-the-less. However, clients present more commonly with a total
lack of control. So how do we assess core control in the world of Functional
Exercise?
Obviously the signs and
symptoms that present are a big clue and these can be very wide-ranging. Poor
core control presents as Low Back Pain, SIJ dysfunction, bladder weakness, over
pronation of the foot, medial rotation of the femur leading to knee problems,
shoulder injury, forward head carriage leading to TMJ issues and headaches,
poor ability to recuperate post exercise, and the list goes on; sciatica,
lumbar disc herniation, gait instability, movement instability in sports,
recreation and activities of daily living, need I continue?
These days Abdominal
Distension is a common presenting sign of core problems. However in these cases
I usually look deeply into nutritional issues. Nine times out of ten this
distension starts with irritation within the digestive system or a large amount
of visceral fat expanding the abdominal cavity so exercise is a secondary issue
to diet.
With signs and symptoms
so wide spread it is clear that core control is often present in a wide variety
of musculoskeletal pain. So here are a couple of simple assessments that can
tell you at what degree the control is limited.
Transverse Abdominis
Isolation.
Transverse Abdominis
(TVA) is one of the major players in core control and probably the easiest to
assess. When it works correctly it encourages activation from both the Pelvic
Floor and Multifidus muscles. These three sets of muscles are the primary
stabilisers known as the Inner Unit. Capping the Inner Unit off (literally) is
the Diaphragm but this only gets involved fully when lifting heavy weights and
usually needs to be assessed separately. The TVA test is pretty simple: Lay
face down on your tummy on a matted floor and slide a Sphygmomanometer (old
fashioned blood pressure cuff with a gauge or BP as I'll refer to it), under
their abdomen so the middle of the BP is at their navel level. Pump the BP up
to 20 mmHg while the client relaxes. Now lift your tummy button off the BP by
hollowing your abdomen thus dropping the pressure on the gauge. You failed the
test if you either can't move the gauge or can but do so by pushing your
shoulders and knees into the ground to lift your body up. Either way this is
evidence that you don't know how to use your TVA so exercises to address this
should be used.
Pelvic Control.
This is the area that
goes so horribly wrong in Pilates resulting in the flat back. However, when a
lack of control is evident then shear forces in the spine can cause all manner
of problems. Control is key to allowing a neutral pelvis tilt to remain stabilised
with only enough muscular input being used to counteract the forces generated
by movement. Here's how it works:
Lay on your back with
the legs out straight and the BP under your lower back so the middle of the
pillow is at navel level. Pump the BP up to 40 mmHg then tilt your pelvis
backwards until the gauge reads 60 mmHg. Now hold this pressure evenly while
you raise and lower one leg at a time. If the gauge drops by more than 10 mmHg
the test is a positive. In Pilates where there is no feedback gauge used the
person pins their back against the floor through abdominal contraction. If the
gauge was present and you read it, it would shoot up to 90 - 120 mmHg as they
used their legs. This is the over recruitment that leads to a flat back
posture. Getting these people to ease off is a hard pattern to break but
education and practice usually suffice. For those that drop in pressure, well
the future is bright. Learning this control is quick and easy because the
nervous system learns so quickly and is usually crying out for some interesting
stimulus. We just start them on a basic exercise program and build them up from
there.
Conclusion.
With a couple of simple
assessments we can quickly see where core control is failing and a course of
core strengthening can be the answer to reducing the recurrence of injury.
These simple tests give you the tools to understand how subtle the core really
is. If you can't pass the tests then maybe it's time to get working on it. This
is so often the answer to some simple injuries that cost you a fortune at the
Chiropractor's office.
I started working in an
office 5 years ago, and during the past two years I have started to suffer a
few consequences of bad habits that can were formed while sitting at a desk for
8 hours a day.
The reality is that a
large amount of people work office jobs these days, and a lot of them do not
correlate their type of work with their health condition. It is hard to change
the way society works and avoid working office jobs altogether, as we often
don't have that choice. However, we do have the choice of making a few
adjustment at work that will allow us to prevent illnesses and health issues
caused by sitting at your job for long hours each day.
In my case, I exercise
very regularity, and always have made a decent effort to eat healthy. However
the past two years a few health issues have started to manifest, and it took
some digging to find out the root causes. I started to develop a lot of
gastrointestinal problems, and inability to breathe properly. I had to make a
conscious effort to intake enough oxygen, as I often felt as if I was choking.
I also noticed that I
started to hunch over when I walked and even after doing yoga I had a hard time
standing straight without effort. My spine started to feel weak, and I
experienced a lot of back pain.
When I visited a
chiropractor, I discovered that a bad posture when sitting at my desk, plus not
breathing properly had compressed some vertebrae in my spine, and had shifted
my stomach in a way that impeded proper emptying into the small intestine. A
series of chiropractic sessions and dietary adjustment made a lot of
improvement, and now I make a conscious effort to breathe deeply throughout the
day and to have a correct posture while sitting at my desk, so that the problem
does not come back.
A very well researched
article by Dr. Mercola discusses part of the controversy about the negative
effects of sitting for prolonged hours and whether or not standing at your desk
is better that sitting. The article also mentions several studies that point at
a variety of negative health effects that can result from sitting more than 7
hours a day.
I won't discuss the
details of those studies, but I will share with you the most important piece of
information.
The bottom line as the
article suggests is that the overall lack of movement might be the most
detrimental issue for health, whether it is from standing or sitting; that
said, it is important to mention that when you stand at your desk you are
likely to get a lot more movement that when sitting, and I can attest to that
because I tried standing at my desk for a while, and I did naturally move a lot
more; I took some steps to reach things, I moved from leg to leg, and I changed
my posture several times while standing, which increases the amount of overall
movement in a day. I also felt more alert and less tired during the day.
Standing is also a weight bearing posture which is beneficial for musculature
and bone density.
Nevertheless, while
standing might have less disadvantages that sitting, I agree with Dr. James
Levine author of the book Get Up!: Why Your Chair Is Killing You and What You
Can Do About It in that the emphasis should be on increasing movement of the
body throughout the day rather than on simply switching from sitting to
standing.
That said, if you
decide to try standing at your desk I strongly recommend that you position your
screen, and keyboard at the right level to avoid developing issues, as a bad
standing posture can be as harming as a sitting posture.
As someone who works a
full time office job, but who is also committed to improve my health and
prevent future health issues, for the past year I have tried several strategies
in order to reduce sitting time, and more importantly to increase the amount of
movement of my body on any given day at the office, which has also helped me in
my weight loss efforts.
Today I want to share
with you some of the strategies I have implemented, and that have made a big
difference in improving and relieving neck and back pain, indigestion, muscle
soreness, and general energy levels.
1. Change positions
several times throughout the day. For this, I Set a timer on my phone or
computer to go off every 25 minutes, because it is very easy to get carried
away with work, and before you know it 2 hours have gone by.
Dr. Mercola recommends
to not sit for more than 20 minutes at a time. This might be a big compromise
for a lot of people, depending on where you work. If you are lucky and have
your own private office like me, this will be feasible if you are determined. I
change positions every 25 minutes most of the time, and move for 2 minutes
every time.
If you share office
space or have a time of job where it is impossible to stand every 20 minutes,
don't worry! The point is to increase movement in general, so you will still
benefit from changing positions in longer intervals.
How changing positions
looks like? When your alarm goes off, stand up, walk around your own office,
walk to the printer, walk to the water dispenser, walk around the hallway, do
stretches, squats, walk in place, and roll your wrists, your ankles, do some
standing yoga poses, anything that moves your body will benefit you.
If you are not able to
stand up and move around, you can practice extending your legs while seated, do
the rolling of the wrists, ankles, stretch your neck, etc.
You can also try
sitting on an exercise ball and switch between that and your regular chair,
like I do.
Trust me, I understand
this is challenging in today's world, but if you are serious about your health
and understand that you are your first priority, you will make it happen!
2. Take deep breaths
throughout the day. Breathe into your diaphragm, expand your chest, and ribcage
to ensure adequate oxygen intake. This can also help you improve your posture,
because it is hard to breathe deeply when you are slouching at your chair.
Breathing deeply will also force you to keep your back straight.
3. Take a walk during
your lunch break and/or coffee breaks. Your breaks are the best opportunity to
get more movement in. Make a conscious effort to go out for a walk instead of
staying in your office to read news or sitting in the lunch room. This is also
extremely beneficial to give your brain a break, sometimes we come back with a
much clearer mind and new ideas on how to solve problems.
Even if you walk only
20 minutes a day every day you work, and you work about 20 days a week like
most people, you will put in 400 minutes of walking every month! That is 6.6
hours! That your body will thank you for.
Don't underestimate the
power of walking. It is a great weight-bearing exercise that the body was built
to do!
4. Mindful Eating
Usually, People who work
office jobs, myself included, have much more opportunities to eat throughout
the day, than say, constructions workers, and yet us office workers move a lot
less and therefore require less energy. You see the problem?
Food is comforting when
we are stressed out, and even entertaining when we are bored, but eating under
those circumstances can potentially lead us towards making bad eating choices
or eating more than needed.
We must be aware of our
emotional state before reaching for a snack. It takes awareness of your body to
know how you feel and understanding your choices. However, as a rule of thumb
it is better not to eat when you are under stress. Take a few minutes to calm
down and ask your body: what will really nourish me right now? Sometimes a few
deep breaths or a walk are much more relieving in the long term than food.
Recognizing when we are
bored is important to avoid eating out of boredom. This happened to me a lot,
when work started to be a bit daunting, I used to go to the nearest bakery as a
way of having some distraction, and I would buy a pastry even though I wasn't
really craving it. Eventually, I noticed some weight gain after a few trips to
the bakery!
Now I recognize when I
am bored, or tired and I pay attention to my choices. I try to read an article
instead or just go for the walk, pass by the bakery but don't stop by. Usually
after a walk I will have a better idea whether I am hungry or not.
Bottom line: Eat when
you are hungry, not when you are bored, stressed or tired.
5. Proper Posture.
Whether you sit or stand at your desk, ensuring that you have the correct
posture will prevent a lot of pain and discomfort. There are several resources
on the internet that you can use as a guide.
Some suggestions to
always keep in mind are: Avoid slouching, sitting cross legged, cradling the
phone, and shrugging your shoulders.
Remember that when it
comes to avoiding health problems from working at a desk, the key is to improve
posture, and increase movement throughout the day.
Join a community of
people devoted to improving their health and wellbeing through simple lifestyle
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