Kelly Starrett INTRODUCTION Often these days, I find myself crammed into an airplane seat on my way across the country to work with athletes, coaches. In Becoming a Supple Leopard, Dr. Kelly Starrett—founder of caite.info— shares his revolutionary approach to mobility and maintenance of the human. Dr. Kelly Starrett - Becoming Supple caite.info Download ( MB) · English · 日本語 · Português (Brazil) · Deutsch · Русский · Français · Svenska.
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Ready To Run - Kelly caite.info - Free ebook download as PDF File .pdf), Text File .txt) or read book online for free. Victory Belt Publishing Inc. Copyright © Kelly Starrett and Glen Cordoza .. Kelly, a leopard never stretches,” that this notion of becoming a supple leopard. Nom original: Dr. Kelly Starrett - Becoming Supple caite.info Titre: Becoming A Supple Leopard Auteur: Kelly Starrett & Glen Cordoza.
Notice how her heels are leaning inward. And more. Whether running itself is your thing. However, every athlete at the top of his game can make direct correlations between the errors listed above and his potential for creating significant decreases in performance outputs. The first flowers of this book are for her.
In meeting all of the standards outlined in Part 2 of this book. Halfway through. But when it comes to preventing the intrinsic injuries that are chronic and due to poor mechanics.
You ice and stretch. It never was. When it comes to preventing injuries. You go for a run. After the run. The standards are related to your shoes. You stop by a tree. It offers a layer of protection from the pavement. You have a problem that needs to be solved.
While these services can be exceptionally valuable in your life as an athlete. While walking back. You say a short. You hope that if you visit a shoe store. What leads to this flawed thinking may be the magic pill idea. If you are Ready to Run. After that. You have a normal amount of hip extension. You have developed a habit of drinking more than ounces of electrolyte-enhanced water each day. You are free of hotspots because. Does that sound familiar?
In the process of becoming a coach and a physical therapist and developing an obsession with the physics of movement. PART 1 Have you ever asked your physician what to do about an irritating knee or foot problem and received the following two-word prescription: I was able to run the Quad Dipsea ultramarathon in a pair of 5-ounce flat shoes.
I was convinced that I was born to do many things. For example. I realized that we are all designed to be lifelong runners. It starts with unlearning some things. This is the first step in being Ready to Run. I used to think this way.
As a teen. I was an all-around athlete. We may have to put in some work to reset ourselves. The cheering from the crowd was so loud that Anderson-Schiess—despite the fact that her body was shutting down in front of the approving audience that packed the Coliseum—tried to dig up enough motor control to stick her fingers in her ears.
John Stephen Akhwari of Tanzania limped into the Olympic stadium with strands of athletic tape wrapped around his right knee. It starts at the top. Swiss runner Gabriele Andersen-Schiess entered the Olympic stadium some twenty minutes after gold medalist Joan Benoit.
She did all this for thirty-seventh place. Charlie Lovett captures the scene quite well in his book Olympic Marathon: He was last. She waved away medical personnel who rushed to help her. The L. But when that courage is deployed to force an unprepared or otherwise compromised human body over the Courage is a fantastic thing. If you have a multimillion-dollar contract in place. Poor positions Restricted range of motion Habitual poor movement patterns Although your body is designed to last you years.
As Tom Verducci wrote in Sports Illustrated: Watch the mechanics. There were It can also be their undoing. You gave your arm to baseball and were well compensated for it. If you have any of these three performancesucking problems and they tend to come as a set.
But a runner? This is what I want you to think about.
The image of a broken-down runner finishing an epic endurance race despite any and all physical costs has become part of the ethos of the marathon world. The Olympics is the Olympics. I want you to improve. When the mind says yes. This usually entails using orthotics and running less on the pavement and more on the golf course. Until it comes to a smoking halt.
Supporting your body means constantly working toward installing and maintaining the following practices: The human body is an amazing and adaptable machine that jumps when you tell it to jump. I want you to think about the key principles on which the Ready to Run approach is based. I want you to run well. I want you to be the badass at the all-comers track meet who is the only one in the toyear-old age group to report to the starting line for the meters. I want you to run today.
Routine maintenance on your personal running machine can be and should be performed by you. You will reduce the risk of injuries. The payoff from doing the work to achieve and maintain these standards is more than reducing your risk of injury. But in taking your dedication to another level. Let them worry about it. That means asking yourself these kinds of questions: How well do you run each mile?
Do you warm up your systems and tissues before you run? Do you hydrate? Do you cool down? Do you spend the bulk of your day standing. But I want more from you. But the hard truth is that routine maintenance on your personal running machine can be and should be performed by you.
When it. Do you counter any lousy movement patterns with an appropriate dose of maintenance work? When you fix problems and retrain your body to move well. This is a bedrock principle within this book.
This is a part of your new mindset. This mobilization approach is applied throughout the Ready to Run program. The new model suggests a different attitude: When you find a new problem to solve. But new problems will crop up. The You would get a thinned-out. Problems are going to keep coming. Starting now. A lifelong commitment to solving each problem that creeps up is the ticket.
With that image in mind. Think about what would happen if you took your favorite T-shirt. I want you to embrace it. Mobilizing replaces stretching Two minutes of half-assed stretching can do a tight muscle more harm than good. I know your day is crammed. If you manage to stretch it out and lengthen it and then launch into a hard run. How does changing this one variable work within the long equation that is the biological symphony of running?
No days off. In the old task-completion model. April Praeger Publishers. The Olympic Marathon: Like the Terminator was designed to kill.
You ran to eat and to avoid being eaten. You have the design and the circuitry to run like the warrior-hunter-gatherer you are. You had to love running. You have what it takes.
You may not think that you can run. Or you want to be running in one of these domains. Do you know where your ancestors are? Back in the early Pleistocene. So the next time you hear someone say.
When you run. Human beings have an assortment of keen advantages over other mammals when it comes to running. But shift into a run. You have springs. Just a third of an inch long in a chimp.
As Harvard paleoanthropologist Daniel Lieberman and his colleagues have argued. You really were born Ready to Run. If they were spotted by a pound tiger that could go from 0 to 35 mph in just a few heartbeats. There was scavenging the leftovers of lions and tigers. When you walk. The animals cooled themselves by panting and your ancestors could sweat. The hunter-gatherer loaded with sweat glands would start the chase in the middle of a sunny day and never let the animal get a break under a shady tree.
One way for humans to get a more substantial meal than. At dawn. Your feet are serious machines designed not only for running. The mechanism that is the human arch. You have ear canals like spacecraft guidance computers. This book is meant to help you let it rip. You can walk around with your glutes essentially asleep. Born to Run New York: Random House. Break into a sprint. You were designed to run like the wind. The glutes are the largest muscles in your body. Like a computer with gyroscopes.
The Achilles is all about helping you run. You have a powerful butt. If you have any doubts that. The Story of the Human Body: The standards that I put forth in this part of the book are designed to help you determine how Ready to Run you are and help you reach the optimal range of capacity that your body was designed to deliver.
PART 2 The mission of this book is to offer those who run or want to run a clear set of guidelines. I want to help you make sure that you are ready to be the best runner you can be and to decrease your chances of wear. They are: Neutral feet Flat shoes A supple thoracic spine An efficient squatting technique Hip flexion Hip extension Ankle range of motion Warming up and cooling down Compression No hotspots Hydration Jumping and landing Pursuing.
Your tissues will be healthy and hydrated. Essential mechanics and motor control patterns will be reinstalled so that when you stand. Things go pretty well until we have to buckle ourselves into desks in first grade. It starts with the mindset that the key to. Your joints will be in their proper positions. These new shapes and tendencies of your tissues and joints are no longer conducive to running. You see. Add to that a good chunk of time spent with your head hunched over your phone as you type texts.
Normal range of motion will be restored so that your ankles. And more. You must now be reborn to run. We all may be born to run. Your hip function will be optimal. The key premise of this book is that you can change. If you spend a significant portion of each day bound to a chair or in shoes that elevate your heels. The 12 standards are guideposts. The key to enjoying running for a lifetime lies within the body itself. But your body has an elastic quality.
I want to emphasize here the most important criteria in chasing the standards. There is no gray area. You might use Pilates. Commit yourself to the program for the long haul.
The standards are presented in a yes-or-no. If you travel by plane a lot and sit in the window seat for five hours or more at a time. Be creative about how you build rituals into your life to seek. Be creative. I offer a basic set of mobilizations to help you attack certain blockages that may be preventing you from achieving a standard.
Set small goals and knock them out one by one. What does it take to restore your tissues. Your tissues have a remarkable capacity to change. Eat the elephant one bite at a time. There are multiple paths available. Bring a rolling pin or softball with you on the plane. In Part 3. A standard may seem impossible to you when you perform the initial test— especially if you have years of running combined with years of sitting in chairs under your belt.
Keep these fundamental principles at the forefront of your thinking: Be patient. And what about your overall strategy for achieving a challenging range of motion standard? You might ask. They are targets that involve lifestyle. There is no one-size-fits-all program for achieving the standards. The test for each standard will tell you that. Test your range of motion before the exercise. Test and retest. If not. Test yourself before and after performing a mobilization.
There is no finish line. Keep a training journal to record your progress. If your goal is a complete fitness makeover. By investing 10 minutes a day over weeks and months. Do you see an improvement? This is the secret to being Ready to Run for a lifetime. Keep after it. Are your feet habitually in a neutral position? This is the position you want to use as much as you can throughout the day. This position leads to an assortment of problems. Standing, walking, and running with this sort of mechanical collapse is a habit that will slowly eat you alive.
This is an example of a lack of attention being paid to a good standing position. One foot is flared outward, the other neutral. Notice how the pelvic girdle tilts. And when you move your body in the way it was intended to move, you reduce the stresses that lead to injuries and worn-out joints.
With each jump, your foot makes contact with the ground; this is known as a foot strike. And in that instant, your body seeks stability. The neutral position, in which your feet are straight and parallel to one another, is the most stable position for your feet.
Say your foot lands with an inward slant—pigeon-toed, in other words. Your system then needs to make specific compromises in your mechanics to generate the stability you need. Those compromises typically take a toll on your joints and the connective tissues of those joints.
Run frequently enough with poor mechanics like these, and things will begin to wear out. The neutral, stable foot position is a ready-for-action position that puts your body at its highest capacity for performance.
It is at its most powerful when you also adopt a braced neutral spine, meaning that you are squeezing your glutes often referred to as activating your hips and your belly is tight. The tight belly pulls your ribcage down slightly so that your trunk is energized into a single unit. The final piece of a neutral spine is that your head is in alignment with your spine. How do you make a habit of standing, walking, and running with neutral feet?
Start by simply aligning your feet throughout the day, like tucking in your shirt or washing your hands. Run small spot checks throughout the day. Are your feet straight? If not, adjust them into a neutral position.
Is your spine neutral? If not, take a breath and organize your spine, starting by squeezing your glutes and belly and then aligning your ribcage and head. But this standard is mostly about constant vigilance. Maintaining a neutral foot and spine position throughout the day cannot be an afterthought. Adopting the neutral foot standard is simple, but it requires daily practice.
This is also the beginning of your freedom from the mistaken idea that a new pair of running shoes is an effective form of medical intervention.
Modern living is unkind when it comes to developing and maintaining neutral feet, with the myriad muscles, bones, and connective tissues empowered and activated into the steel springs that your arches were designed to be. Long periods of sitting that atrophy your joints and muscles; shoes that jack up your heels and weaken your heel cords; the rolled-shoulders and slumped-head position that so many people adopt: These are just a few of the debilitating practices that work together to weaken your feet and collapse your arches.
Long periods of sitting that atrophy your joints and muscles; shoes that jack up your heels and weaken your heel cords; the rolled-shoulders and slumped-head position that so many people adopt to read Facebook posts on their phones: These are just a few of the debilitating practices that work together to weaken your feet and collapse your arches, and that motivate runners to spend money on new shoes, orthotics, or medical care in the hopes that they will fix the problem.
The runner can run again, or evade pain long enough to persevere through a goal marathon or ultramarathon. But a shoe designed to restrict natural foot motion only serves to deepen the problem.
A dependency on running shoes, orthotics, ibuprofen, and heel-striking see here to maintain a weekly running mileage is why injury rates for runners remain at epidemic levels and why so many runners have been permanently sidelined to reading magazines while toiling away on an elliptical machine. In other words, the high-tech running shoe intervention acts like a cast, rendering lifeless the incredible facilities of your feet.
They erode, atrophy, and weaken. The steel springs that your feet were meant to be, with all the remarkable elasticity that is critical to running fast, running long, and enjoying a lifetime of running, rusts away.
Is the stability running shoe a solution? How much is spent on running shoes in the United States? Three billion dollars a year. There are three main divisions: The template that has been in place since the s is that you pick a shoe based on the amount of pronation you exhibit —how much your foot collapses inward on the foot strike.
Certain running shoe stores and physical therapy clinics use some form of gait analysis and may watch you run or videotape you on a treadmill.
If you are categorized as a mild pronator, you are advised to buy a cushioned shoe. Overbuilt running shoes, costing small fortunes, tend to be the worst. The heel cushion the size of an ice cream sandwich? The patented plastic stability system baked into the EVA foam?
This is more about the science of marketing than any valid science of injury prevention. Wait a minute, you might be thinking. The underlying marketing principle propelling this model boils down to this: The motion of running is so dangerous that you always have to be on the right surface and in the right shoe.
Yet the injury rate continues its march, to the tune of almost all runners getting injured at least once a year. Are you okay with that? This begins with adhering to the Neutral Feet standard. They should be straight and parallel to one another. It is really a combination of arches: I am pro-orthotic in about. This is the neutral foot position. The arch of the foot is more than ligaments connecting bony structures. The objective of this standard is not simply to adopt this position while you run.
Right now. When your feet are in a neutral position and you supply your entire system with torque by squeezing your butt. Achieving neutral feet The first order of business is mindfulness. The right choice is to revive the natural technologies you were born with. Contrary to long-held beliefs. The idea that ligaments stretch out and the arch collapses buys into the misconception that the arch needs to be held up by something else.
If you are part of this. In this position. You also turn on your arches. The Hawaiians even have a name for it: Look at cultures that go barefoot. Your ankles and feet are hidden pools of physical reserve. We have solved countless cases of knee pain in our clinic simply by removing the flip-flop. In cultures that habitually wear flip-flops.
Miyagi was right: To do so. I know. Read more about the flip-flops problem here. Why the bracing sequence? Spinal positions can be divided into three types: Walking through collapsed arches and around the big toe results in destroyed arches. Want to see how ridiculous flip-flops really are? Run a quick in them. The first step toward embracing the benefits of midline stabilization is to learn the bracing sequence. This is an invaluable discipline for a runner.
Follow these steps: Periodically making sure that you are standing. A simple execution of the bracing sequence will draw you into good position. You just need to make it a part of your ongoing routine. The benefits of midline stabilization go far beyond simply protecting you from lower back pain and injury. Most of the time. When you run in a neutral position. All of a sudden. It also serves as the primary link in the flow of power through what is known as the posterior chain—the large.
Try the following sequence barefoot to get a sense of how it connects the trunk stability generated in your torso through the arches of your feet.
The posterior chain is effectively shut down. What you want to cultivate. With practice.
Squeeze your butt the way a ballet dancer does. Squeezing your glutes provides the foundation for this position. Imagine that your pelvis and your ribcage are two large bowls filled to the top with water. Your gaze is forward. Set your head in a neutral position.
Maintaining a neutral position for your spine. This will set your pelvis in a neutral position. You become more durable and more efficient. You want them both balanced so that neither spills a drop. With a balanced pelvis and ribcage. Brian MacKenzie teaches athletes to run with 35 percent of the core turned on. Use your ab muscles to lock in the positions of your pelvis and ribcage.
Now dial it all down to about 20 percent power. This completes the picture. At his CrossFit Endurance seminar.
The benefits? Support for your spine that opens up the vast channel of power within your posterior chain that is waiting to be tapped. To pull your ribcage down into a neutral position. At any rate. This oblique load. Keep your eyes open in the park or at a race and watch the duck-footed runners carefully.
With each step. Porter who tragically was killed in a plane crash in was skinny looking. The first time I saw him run in person. Does it come as any surprise that runners cultivate medical problems like Achilles tendinopathy and patella tendinitis? Runner to Runner One of the compound exercises that is widely prescribed for runners is the back squat.
As the force of gravity goes to work on the body mass. She can no longer hear the pain signal along with the movement signal.
Put another way, movement sensory input overrides the pain signal so that you can continue moving, exercising, and training. No wonder your shoulder starts to throb when you lie down and go to sleep. Your brain is no longer receiving any movement signal input.
All your brain gets now is full-blown pain. Now imagine training like an athlete your whole life. There is little chance that you can actually hear the pain of tissue injury failure amid all that movement and other pain noise. Humans are designed to be able to take the hit, keep fighting, and deal with the consequences later. And there are certainly consequences to getting haymakered in the face. This is like saying: But I burned down the house. They look as if they were hit by cars and stricken by disease.
Yes, you say, but they finished. And this is true. Being task-completion obsessed certainly has its place, like in the Olympic finals, a world championship, the Super Bowl, or a military mission. But even then, there may be a heavy price to pay. So how do you keep people from harming themselves? You need a set of leading indicators—a set of observable, measurable, and repeatable diagnostic tools that allow you to predict potential problems before they manifest as a recognizable disorder.
The good news is that we already possess this information. By exposing people to a broad palette of 34 movements, by making people express body control through full, normal ranges of motion, we are able to expose holes and inefficiencies in their motor-control and mobility. We can make the invisible visible. This means that while we are training for a stronger set of legs, or a bigger set of lungs, we are simultaneously thinking in terms of diagnostics.
The deadlift is no longer just a matter of picking up something heavy from the floor. Rather, it becomes a dynamic question: Does the athlete have the capacity to keep his spine efficiently braced and stable and express full posterior-chain range-of-motion while picking up something and breathing hard in a stressful environment? That means you not only have to understand why the movement is performed, but also how to do it correctly.
Repurposing training so that it also serves as a diagnostic tool is useful on many other fronts as well. Systematically and effectively assessing and screening for movement problems in athletes can be an enormous moving target at best and a colossal exercise in misplaced precision at worst.
Any system or set of tools that helps us better understand what is going on under the hood is a good thing. It needs to be topical, addressing the issues that the coach is seeing that day, with that set of athletes, with those movements.
Ultimately, it has to be able to render changes that both the coach and the athlete can observe, measure, and repeat. Over time, this daily combination of training and assessment frees the coach and athlete to work through and discover problems systematically.
What you have to remember is that human movement is complex 35 and nuanced. Marrying the diagnostic process to the training process ensures that no stone will go unturned. Nor do we need to assess and address every deficiency in the athlete in a single day. This is how we become better athletes.
This model, based on the movements and training of the day, has the added benefit of being psychologically manageable in scope and practice. Anyone can fix one problem at a time. But the typical list of dysfunction for the average athlete is just that, a list. The most important thing we can do is to get the athlete to train and address the problems along the way.
The priority remains training, not resolving what is probably a laundry list of dysfunction in one training session. I have yet to meet an athlete with perfect motor-control, mobility, and biomechanical efficiency. Hell, most of the really successful athletes I know are dumping huge amounts of torque, bleeding horrendous amounts of force, and missing key corners in their range-of-motion.
Yet they are still the best in the world. A ten- or fifteen-minute intervention performed on the spot, within the context of the current training, is manageable and sustainable.
The modern training session is a little miracle. Athletes are both greedy and smart—greedy in that they will do whatever it takes to get better in the shortest amount of time possible, and smart in that they will absolutely repeat specific practices and interventions that improve their performance or take away their pain. The second benefit of using training exercises as a diagnostic tool is that it shifts the issues of lost or poor positioning from the realm of injury prevention to the realm of performance.
This has twofold implication. Our goal is to make the best athletes in the world better. These are the metrics that matter, because functioning well is never a force-production or a work-output compromise. If we chase performance first, we get injury prevention in the bargain. If we obsess over the reasons behind poor positioning, we get better mechanical advantage, improved leverage, and more efficient force production.
But when she notices greater wattage output and decreased times, she is a believer and will reproduce the phenomenon herself. Using the training movements of the day as an instantaneous and ongoing diagnostic screening tool serves athletic development in other ways as well.
For example, assessing an athlete for mechanical dysfunction with common screening processes is primarily a snapshot 37 of that athlete on that day. Nothing is missed as long as an athlete is performing movements that express full range-of-motion and motor-control within those ranges.
This leads to another useful change in the conceptual framework of what the gym can and should be. The Gym Is Your Lab The modern strength-and-conditioning center should be considered a human-performance laboratory.
The goal of both the coach and the athlete should be to exceed any strength, speed, or metabolic demand the athlete might need in life, sport, or shift on the SWAT team. It should also be the place where the coach and athlete hunt out every positional inefficiency, every poor mechanical tendency, and every default or compensatory movement pattern. Where else can the athlete safely expose his movement and tissue dysfunctions? The hallmark of any good strength-and-conditioning program is twofold: For example, most movement screens, quick-movement tests, or range-of-motion tests are performed statically and without any external load.
We regularly see athletes who can correctly perform an overhead squat with a PVC pipe. This is the most challenging squat iteration because it has high hip and ankle demands: The athlete must keep his torso absolutely upright and his shoulders stable while the load is locked out overhead. But what if we take that same person and have him or her run meters, then overhead squat anything heavier than a barbell for more than a few repetitions, all while competing against someone else?
We end up with a totally different athlete. And all we did was add a little bit of volume, intensity, stress, and metabolic demand to the overhead squat. Very quickly, and very safely, we make the invisible visible. The point is that the athlete who flashes the quick test will sometimes fall apart under real-life working conditions.
We just have to adjust load, volume, and intensity to match the abilities and capacities of the athlete. We should be seeking thresholds where our athletes begin to breakdown, and use that not only as an assessment and diagnostic tool, but also as a way to make the athlete better. Coaches have always done this in the gym, but typically only by challenging the athlete with load and sometimes with repetition. There are great athletes who can buffer their 39 movement dysfunctions—meaning that they can hide their mobility restrictions and poor technique—for short periods of time, but regularly lose effective positioning when they begin to fatigue even a little.
But if an athlete has the mobility and motor-control to maintain a stable spine, hips, and knees during a brutal working couplet of heavy front squats and running, then that athlete is more likely to be able to reproduce that efficient mechanical positioning when it matters the most say, in the last meters of the Olympic rowing final.
As I said, the gym is the lab. That coach would not only have to be a world-class expert in hundreds of sports and have perfect timing —catching the athlete when he or she just happens to break down—he would also need the skill set to correct those faults within the context of that particular sport. All they need to do is repurpose the training movements so that they also serve as diagnostic tools. For example, we regularly work with world-class athletes who cannot perform the most basic and light deadlifting, squatting, or pushups without horribly dysfunctional movement.
If an athlete understands the principles of, say, midline 40 stabilization and shoulder-torque development—both of which are covered in this book—he will be able to apply those principles to another set of movement demands. Running is just maintaining a braced and neutral spine while falling forward and extending the hip.
And rowing looks an awful lot like performing a light deadlift while breathing really, really hard. For the strength coach, this is invaluable insight.
The athlete who has few mobility restrictions and understands and has been training in principle-based movement is literally a blank canvas for the coach. Remember, classical strength-and-conditioning movements gymnastics, Olympic lifting, powerlifting, sprinting, etc.
But if we connect the dots for our athletes, drawing their attention to the principles inherent in these movements, they can apply those principles to the new set of variables that is their sport.
Think about it like this: If a person understands grammar and spelling, then he can write a sentence. Conversely, if the coach observes that the athlete loses effective shoulder stability in the bottom of a bench press, that pattern will probably present as a more vulnerable and less effective shoulder position during tackling. At any age, and in nearly any state, the human animal is capable of an incredible amount of tissue repair and remodeling. For example, I was in an elevator in Las Vegas a few years ago with another coach with whom I was teaching a course on human performance at a local gym.
On the way down, the elevator stopped and a woman got on. This woman was at least as wide as she was tall. She was holding one of those very long, fifty-plus-ounce beer cups with a big straw, carrying a bag of pastries, and smoking. The best part was, she apparently felt great! She was stoked and actually flirted with the two of us during our short time together! When she got out, we both looked at each other in awe.
Human beings are very hard to kill. Our bodies will put up with our silly movement and lifestyle choices because they have a freakish amount of functional tolerance built in.
This incredible mountain of a woman illustrates a larger point: Most of the typical musculoskeletal dysfunction that people and athletes deal with is really just preventable disease. That which accounts for 2 percent of movement dysfunction in a 42 typical gym: Pathology something serious is going on with your system 2.
It sounds like you have the makings of a kidney infection. Based on that bright red ring around that suspicious bite on your arm, you may need to get checked out for Lyme disease.
Pathology is dealt with through traditional medicine and honestly accounts for about a whopping 1 percent or less of the typical problems we see in the gym. Catastrophic Injury This category includes getting hit by a car, jumping downwind out of an airplane at night and landing on a stump, or having a three hundred pound lineman roll into your knee.
This is where modern sports medicine excels. Bad things are going to happen to soldiers and athletes working to their limits in their respective fields. Reconstruction and injury-management capabilities are at an all-time high. Fortunately, except for wounded warriors, this category also falls into the 1 percent bucket.
So if we have accounted for roughly 2 percent of the typical 43 movement dysfunction we catch in the gym, where do the other 98 percent reside? Simple, they reside within the preventable-disease categories of overtension and open-circuit faulting. That which accounts for 98 percent of all the dysfunction we see in the typical athlete: Overtension missing range-of-motion 4. Open-circuit faults moving in a bad position Overtension We regularly observe athletes who lack significant ranges of motion.
But my neck and wrist kill me every time I eat. Move your hand to your face as if you are going to eat. Is there resistance in this range-of-motion? Your limbs and joints should get stiff near end-range and then suddenly stop. They should not be limited in range nor be excessively stiff through full range-of-motion. Either symptom is a simple sign that your tissue-based mechanical system is overtensioned. In nearly every athlete we evaluate for compensated mechanics or 44 for injured and painful tissues, we find an obvious and significant restriction in the joints or tissues immediately above or below the site of the dysfunction.
Achilles tendinopathy? Weird that your calf is brutally short and stiff and that your ankle has no dorsiflexion. To put it simply: If you have ankle pain, chances are good that your calves are tight and are pulling on your ankle, limiting your range-of-motion.
If you have knee pain, chances are good that your quads, hips, hamstrings, and calves all the musculature that connects to your knee are brutally tight. A tight hinge on a door will have a pile of dust underneath it. So if the tissues surrounding your knee—quads and calves—are tight, you will literally have a pile of meniscus dust underneath it.
The brutally stiff tissues upstream and downstream of the joint cause a mechanical deformation that affects how the joint moves and operates. Kelly's work is not limited to coaches and athletes - he applies his methods to children, desk jockeys, and anyone dealing with injury and chronic pain. Kelly believes every human being should know how to move and be able to perform basic maintenance on themselves.
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