Move it or Lose it: Creating a Training Platform
Shawn Windle, ATC, CSCS
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Move it or Lose it: Creating a Training Platform
Shawn Windle, ATC, CSCS |
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Surely most of you have heard the old song: The foot bone connected to the leg-bone, The leg bone connected to the knee bone, The knee bone connected to the thigh bone, The thigh bone connected to the back bone, The back bone connected to the neck bone, The neck bone connected to the head bone. In following this path of thinking, it is logical to assume that the foot bone is directly connected to the head bone through a system of links. Now surely this is a simplified approach to the human body but one that must not be overlooked. The human body is an intricate matrix of 603 muscles and 206 bones that need to work together to produce optimal, pain free motion. When one of these muscles becomes tight due to a loss of flexibility it will have a profound effect on the next muscle or bone in its path. Of course, there are a few muscles out of the 603 that can become tight and weak and barely cause a ripple in the overall picture. But what happens when a larger muscle loses its elasticity? Let's look at the hip flexor musclulature and the chain reaction that is set off when it becomes tight from sitting for prolonged periods throughout the day. The hip flexor group is comprised of the Iliacus (originates on the pelic crest and attaches on the femur) and the psoas (originates on the lumbar vertebrae and attaches to the femur) which makes up the Iliopsoas complex. The final muscle that contributes to hip flexion as well as serves as a knee extensor is the rectus femoris because of its origin and insertion point. Due to the origin and insertion points of this important muscle group when flexibility is lost, excess strain is placed on the lower back (lumbar spine) creating an abnormal anterior tilt of the pelvic bones. There are 33 muscles that either originate or insert on the pelvis, which means that if these three hip flexor muscles pull the pelvis out of place it will have a huge impact on the surrounding musculature. When the hip flexors become overly tight, it causes a condition called Lower Crossed Syndrome. The change in alignment causes the hamstrings to become tighter as well as the muscles that bring your legs together (adductors) and the muscles that extend your lower back. With all of these muscles becoming tight it causes the opposing muscles to become weak such as your gluteals, quads and abdomen. Instead of using the powerful gluteal muscles to run and jump the hamstrings have to change their role from helpers to prime movers in extending the hip. When the hamstring is overloaded with the extra work injury is sure to follow. Unfortunately it is at this time that people begin extensive hamstring strengthening trying to fix the symptom rather than curing the cause (tight hip flexors and weak glutes). This is just one of the many examples of the delicate balancing acts we ask our bodies to perform on a daily basis. How do we prevent this? Why does this happen to us? Essentially it comes down to the old adage of "move it or lose it." Many adults spend a lot of time in the sitting position driving to work, sitting at their desk, driving home from work, watching television and then going to bed. Do the math. Adults spend a lot of time "losing it." If you are an athlete and are "using it" be sure that you are engaging in a sound total body strength & conditioning program that includes flexibility.
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