Cowes-Torquay-Cowes classic - 50th Anniversary Powerboat Race

Congratulations to Rob Gray and crew, finishing 3rd in class on an impressive first attempt at power boat racing!


Pictured is Uno-Embassy - restored 1973 Don Shead design - one of small
number of finishers and 3rd in Class A.

Driver - Rob Gray
Throttles - Mike Mantle
Navigator - Peter Morton
Observer - Aldred Drummond

Roz McGinty - Victory at the European Triathlon Champs

A late report from the European Triathlon Champs.  Here we have Roz McGinty, the hardest working athlete I know! on top of the podium.  Congratulations!

Roz has worked incredibly hard, overcoming and managing a whole range of chronic problems, to progress to victory in the europeans whilst also competing in just about every race available here in the UK.

Roz first presented in 2007, prior to the London Marathon that year, with L hamstring origin tendonopathy, L buttock pain and general weakness down the L side.  Competing was not looking likely, with constant pain exacerbated by sitting, walking and running.  Long story short! and any readers familiar with Gary Gray's work will appreciate the "chain reactions" involved, Roz's feet and ankles are a state, bi-lateral articular limitations at the talo-crural joint (ankle), I believe, have caused a huge compensated Fore-foot Varus.  This involves a massive over pronation at the STJ and has contributed/caused both proximal and distal lower limb, hip and back issues.  The correction of this issue has been on-going, with some success coming from treatment of the proximal symptoms combined with strength work.  The main focus, however, the correction of the varus and facilitation of TCJ ROM is still proving somewhat stubborn!  various strategies have delivered improvement, with a notable reduction in varus and increase in TCJ range evident, but until a replacement foot/ankle combo is available, I'm goint to be busy!

The good news is, of course, we have managed and adapted, and Roz has been able to compete regularly.  The season is now over and I'm sure as I write this she has her feet up resting - not!

Daz Parker - XTERRA World Champs 2010

Congratulations to Daz, finishing 15th Pro in the Xterra World Champs, held in Maui last month.  Full race report on her web-site, link below on a previous post.

Resistance Band Gluteus Maximus sequence

The sequence of movements below form PART of either a dynamic warm up or activation and strengthening program.  The main focus is facilitation of the hip extensor muscles but dynamic control and strength of pelvic motion will also be developed.

The effectiveness of this sequence is due to the horizontal line of pull created by the band, this causes activation of both the hip extensors and lumbo-pelvic stabilisers.  ROM is encouraged at the hip with the cue of backward-forward pelvic motion.

Rep range and tempo will be client and objective dependant.  The sequence should run as follows,

1- Bi-lateral squat
2- Uni-lateral squat
3- Posterior lunge with step through

Progressions into more dynamic and challenging movements are obviously possible and will be posted at a later date.

Thanks to Alex Wilson, appearing in the shots above.

Iliacus-Psoas Active Release Technique with adaptation

Here we have ART in action releasing the Iliacus and Psoas Major.  This technique I usually combine with manual Psoas activation, distal Psoas/Iliacus release and general release of the anterior hip capsule and indirect head of the RecFem.  Viewers will note the regular mention of these techniques in the posts, this is largely due to their effectiveness and the regularity with which hip dysfunction presents.

My objective with this specific protocol is often to separate and facilitate sufficient slide between the Iliacus  and Psoas Major.  Improvements here will positively effect hip flexion, extension and pelvic control.  It is my opinion that these TWO muscles oppose each other in the sense that Iliacus is a powerful flexor of the hip whereas Psoas, especially its anterior fibres, cause posterior tilt of the pelvis due to fascial connection to the anterior surface of the innominate.  The segmental vertebral attachments and segmental innervation hint that the posterior fibres of Psoas act, in much the same way as the lumbar Multifidus, providing spinal stability.  I would add to this hypothesis by suggesting that many of the motor control strategies attempting to retrain the so-called "inner unit", and especially with regard to the TVA, elicit improvements due to the facilitation of Psoas function.

Key technical points regarding this protocol include,

- Flat contact onto the Iliacus.  As with all ART the contact should not compress the structures involved, full ROM and slide may then be achieved.
- Full range of hip extension with slight internal rotation.
- Care to be taken when proximal to the Femoral nerve or Lateral Femoral Cutaneous Nerve.
- To aid separation, posterior pelvic tilt may be added at terminal hip movement, this will effectively allow the Psoas to slide.
- Contact should be inferior to the Inguinal Ligament.

Apologies - the intended video clip of the technique did not upload.  The images above show the basic start and finish position.  The technique can be effective through clothing as shown.


Please do not attempt any of the above unless you are suitably qualified!

Douglas Heel in the UK

http://www.physiouk.co.uk/

Physio UK are once again hosting Douglas Heel, who will be in the UK in November.  I highly recommend his two day course, it will blow you away.  I have used the various activation techniques, learnt on the course, on almost every client since attendance, the results can be incredible!

Barefoot running - how and why

After 10 years of treating runners injuries, training runners and researching various aspects of running performance, not to mention my own mixed performance as a runner, I feel qualified enough to make the following statements.  Some of what you are about to read is based on empirical evidence gathered over the years from my own experiences, this is mixed, however, with some hard facts and up-to-date thinking by experts in the field of running biomechanics.

Weakness! - Unfortunately most runners, and especially distance (800 metre +), are weak - end of! Any runner heel striking is weak and compensating for weakness.  Bouncing up and down - weak.  Over rotating the body and arms - weak.  Body bent forward at the hip whilst running - definitely WEAK.  Not the individuals fault of course, other than that most of us neglect to pay any attention to biomechanics until injured, then reluctantly!  We favour spending time manipulating the other variables of training, such as volume, intensity, footwear etc.  This behaviour is a common mistake and a classic example of the cart being placed before the horse.  Biomechanics, and therefore strength, should be the priority of any athlete both prior and during the training program.

Technique - The problem being, what actually is good technique? and what deviation from such technique should be allowed and explained as an individuals "style", left alone, or corrected?  Here is (some of!) my opinion,

- Initial contact or Foot strike - This should be under the bodies centre of gravity, meaning either a whole or forefoot strike.  If the foot, regardless of contact point, extends out in front of the centre of gravity the contact must become soft, this will require and involve excessive pronation to avoid reduction in speed, the pronation will cause the elastic forces to dissipate, effectively decelerating overall movement.  In addition the outreached foot will require excessive rotation through the trunk to counter the pelvic rotation and forward weight distribution, this will exacerbate the collapse into the transverse plane and deceleration.
- Body/Trunk position - should be upright or even slightly leant back!  This is possibly the easiest position to effect consciously whilst running.  I often instruct runners to open through the rib-cage and lift the Sternum, optimum abdominal muscle action and pelvic position may then be facilitated.  The problems with a flexed/forward body position are in that the alteration of the centre of gravity must be compensated for by excessive force production, working to hold the body up against gravity, and excessive forward foot placement.  Both factors will cause a loss of reaction force and elastic energy to be used successfully, thus decelerating the overall movement.
- Knees together at initial contact - this is an excellent measure of a good technique, as one foot hits, the knees should be side by side.
- Swing phase begins rapidly - the faster the pace the quicker the ground contact.  Dynamic stiffness/strength and structural integrity are required through the ankle and foot to ensure the optimum use of elastic forces and prevent excessive dorsi-flexion and a late propulsive phase.  Correct, upright body position must be employed to avoid this and prevent excessive rotation that can be caused by late propulsion and sub-optimal body position.  Contrary to some opinion, propulsion is occurring from the moment of initial contact and this is the case for sprint and distance runners.

How to do it? it's a huge ask to achieve any of the above by consciously altering your running technique or buying a new pair of Newtons or Five Fingers! (seen above).  However, I have successfully brought about significant progress towards optimum technique by first identifying a runners primary weakness, usually hip related, then implementing a reactive activation and strengthening program.  Put simply, the function and strength of the lower limb, trunk and, to a lesser degree, arms, must be integrated.  Hamstrings must be taught to work reactively, Psoas major must be activated to facilitate pelvic control (if you're thinking Psoas major is a hip flexor - wrong!!) and the hip, and especially Gluteus max, must be strong and reactive enough to give propulsion whilst controlling pronation!  Confused? just contact me and I can explain.

Barefoot running? is a great indication of good technique, if you can do it injury free! Don't buy the shoes and hope for miracles - work on your mechanics, strengthen up and if you get it right the transition will happen by itself!

A future post will contain Hip strengthening exercises.

Dave Lewis qualifies for British Powerlifting champs

Dave, seen here training at Ultimate Performance, has qualified for the up-coming British Powerlifting championships.
Presenting with bilateral anterior hip pain and restriction, Dave responded very quickly to treatment and recently pulled off a monumental performance, including a 200+KG dead lift.
More to follow on this young athlete....

London Trainer Network

This is a new organisation founded by Graeme Marsh.  Graeme has spotted a massive gap in the market and is already well underway in his goal to provide accessible and transferable evidence based learning opportunities for fitness and therapy professionals.  Visit the web site, link to the right, for the full run down.

Body weight push press!

This client first presented for treatment with a combination of chronic L hip, R SIJ and R L4-5 problems dating back almost 10 years.  She had experienced mixed results from previous evaluation and treatment with some interesting opinions regarding causal mechanisms, visceral problems and physical abuse being two of these!  

Evaluation of the L hip revealed both flexion and internal rotation to be restricted with general weakness in all planes of motion.  To cut a long story short, my focus was to activate Psoas Major and and release it from local structures (Iliacus, anterior hip capsule, femoral nerve).  The initial results being increased ROM (all planes), reduced Gluteal irritation, reduced Quadriceps tightness and premature fatigue and reduced stress translated to the R SIJ during transverse plane movements.  

Training was on going for 2 months resulting in, together with other significant gains, the ability to push-press body weight, this being 54Kg. The client is now completely free of all previous symptoms.  This process indicates the importance of maintaining hip mobility for optimum muscle activation, when accomplished, huge gains in function can be achieved. 

Daz Parker - nearing podium on the pro circuit!

I have been helping Daz throughout the 2010 season.  She is now reaping the rewards of a hard years training and racing that has taken her around the world, finishing as high as 5th on the pro-xterra triathlon circuit.  A post will follow that may interest all of the therapists reading the blog, where I will outline Daz's condition and treatment, but for now you can follow her race results on her own website, link below.

http://dazparker.com/

Marathon PB smashed at Berlin

Congratulations go to Alex Wilson for a 14 minute PB at the Berlin marathon.  Alex improved from a previous best of 2:53 to 2:39.  This is a significant achievement, largely due to quality training and race preparation.  This type of success demonstrates the benefits of including regular soft tissue therapy as part of the conditioning program, Alex has been coming in weekly for 3 months prior to race day.  For the non-injured/asymptomatic athlete the focus of treatment is to improve tissue condition and function, performance enhancement will always be the result! So don't wait until you are injured!

Active Release Technique - Dr Leahy explains

http://www.youtube.com/watch?v=T1bMbN9VgBM

fuzz speech - Dr Gil Hedley

http://www.youtube.com/watch?v=_FtSP-tkSug


For anyone interested in the benefits of bodywork and any manual therapy, follow the link to youtube.  Dr Gil Hedley with his demonstration and explanation of how adhesions can form between myofascial compartments.

Active Release in action

Impressive! This athlete presented with L hip/groin pain, aggravated by deep squats. Assessment showing tight anterior capsule with restricted ROM, restricted extension and internal rotation being the most notable.

Treatment consisted of a combination of ART and myofascial release with the following outcomes,

- release of indirect head of Rec Fem and anterior hip capsule.

- release of RF with separation from VL, this was particularly effective as there was significant adhesion present preventing adequate glide between the structures.

- activation of Psoas Major, to restore pelvic and hip stability.

Significant increases in ROM were achieved with two treatments.  The athlete is now largely pain free and can squat unhindered with no weight shift or compensatory flexion in the lumbar spine.  This was obviously of concern due to the loading involved (180kg-5RM) and the athlete's history of a L4/5 disc bulge! 

Keep it up Mike!