Pec mobility drills… for everyone!

Shoulder problems?

With many injuries and restrictions I find the the pectoralis minor is often very tight and more importantly weak.

Whether this is the symptom, cause or just a secondary factor, mobilising this region is very useful.

This is a nice routine to work on the #mobility of this often tight and prohibited region.

Try:

– 10 reps arm @ 90 degrees palm up

– 10 reps @ 90 degrees palm down

– 10 reps @ 100, 110, etc Palm down depending on your restriction

– Finally you can lift the shoulder off the ground for 30 seconds to stretch out.

Test length / movement before and retest after. I like this pre and post-lifting, especially for any overhead movements #pullups #snatch #OHP # muscleups #physio #crossfit #rehab #WOD

 

New Canary Wharf clinic – CrossFit Thames!

Thanks!
Emerson

Physiotherapy @ CrossFit Thames

Sunday 13/08/17

 10-12 noon

 Emerson (XPhysio) is a sports Physiotherapist and CrossFitter. He works regularly with weightlifters, gymnasts, athletes and weekend warriors to assist them in staying healthy and reaching their training and competitive goals.

He will be running a FREE injury clinic on Sunday 13th August between 10-12 noon. These are 20 minute appointments for injury assessment and advice. So, if you are having any aches and pains that you are not sure about, new or are simply re-occurring, then pop in for a chat! The session will consist of a movement screen with emphasis on any specific injuries with advice.

I will then be holding regular weekly clinics at CrossFit Thames – WEDNESDAY PM!

You can book in by emailing:

emerson@xphysio.com

 For information about how to book in for Physio, please speak to Coach Phil!

Free injury advice clinic 14/05/16 @ CrossFit Hackney!

Injury clinic – Saturday 14/05/16

Hi all!

I’m running a free ‘niggles’ clinic on Saturday 14th May between 9-11am. They will be approx. 20 minutes injury assessment and advice sessions. So if you are having any aches and pains that you are not sure about, new or simply niggling then pop in for a chat!

crossfit-injuries-5

First come, first served so please contact me at emerson@xphysio.com or on 07903 247247 to book in. Open to all CrossFitters!

 

Momentum (CrossFit Hackney) |Arch 328 Stean Street | Hackney | E8 4ED

Thanks, Emerson (Physio)

Greece and Turkey… not Worlds apart really.

So as I mentioned in my last mini-post, I was luck enough to visit the Greek Cyclades, Athens and then Istanbul for my honeymoon!

I loved all of them. For different reasons. Universally however the people and the history are the draw.

Here are a few pictures and some recommendations if you happen to fin yourself that way in the near future!

First stop Santorini in the Greek Cyclades! Known mainly for it’s amazing sunsets. I stayed in Oia, the north-western tip of this Volcanic Island.

Try to do a boat trip out to the volcano, swim and / or cliff jump at Armeni and obviously take in the sunsets at Oia – drink in hand!

For a quick bite to eat check out Pitogyros (https://www.facebook.com/pages/Traditional-Grill-House-pitogyros/308065952693772) – meat and bread! I also really liked Floga (http://www.floga-oia.com/) for breakfast and coffee with a great view of the dormant volcano. And I did venture out of Oia to Imerovigli and had a great feed at Avocado (http://www.avocadosantorini.gr/) with great service.

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Always time for a bit of yoga… crow pose.

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Armeni port in Oia. Brace yourselves for the the 275 steps back up on the donkey trail!

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My little mate the Praying mantis. Same spot, two nights running.

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Obligatory sunset!

Ios! Known as the party Island but there is more to this rock that that! YA few Islands south of Santorini, you can get the ferry very easily (takes about 40 minutes). Lovely people, picturesque village and beautiful beaches. Rent a jeep and go and explore the mountains and hidden coves! Religious? Ios has 365 churches – one for every day of the year!

For eating and drinking I love the Octopus Tree (https://www.facebook.com/pages/The-Octopus-Tree-Ios-Greece/130766903680203) down at the port for traditional food and to mingle with the locals. The other must is Katogi (https://www.facebook.com/katogios). Cool little hipster place with great food!

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Old Roman Amphitheatre!

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Windmills and handstands.

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After the sunset in Ios.

Still in the Cyclades – Milos. Two hours by ferry from Ios. This place feels like a traditional Greek Island. Less touristy. More spread out and again fantastic countryside, history and beaches. We rented another little jeep and explored the whole Island over three days! Visit the catacombs, hike around the the ruins of the villages (Greek and Roman) and then it is all about the beaches! Sarakiniko is pretty cool – moonscape type rocks and swimming holes! Kleftiko has the awesome oddly shaped rocks. Give the mining museum a miss…

Where to eat! Spoilt for choice here really. Check out O Hamos (http://www.ohamos-milos.gr/). Lovely food, very traditional and massive portions. At this point I had figured out that a starter and two mains max between two is more than enough. Eyes beat belly usually though don’t they! Gialos (http://www.gialos-pollonia.gr/) was good. Simple, clean food down by the port in Pollonia. The owner told us he is looking to open up in London soon too! Watch the sunset at the Utopia cafe in the capital of Plaka (https://el-gr.facebook.com/pages/Utopia-CafeMilos/225644387455126). Perfect.

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An old cave network at Sarakiniko beach. Creepy.

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Beach cat – there are cats everywhere in the cyclades! This one seemed to be living at Sarakiniko beach and was grateful for some water!

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Another sunset…

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Obligatory CrossFit movement with stunning background. Pistol squat… couldn’t resist.

I think that’s enough for now! I’ll post some bits about Athens and Istanbul next…

Back in clinic this week and we have a ultrasound clinic this Friday at Market Sports in Shoreditch so get in touch if you have any niggles you want looking at!

Emerson

 

 

Rolling, rolling, rolling… why are we foam rolling?

Keep rolling, rolling, rolling…

They are in every box, gym, yoga studio, and sports club in all shapes and sizes, textures and densities! I get a lot of questions about foam rollers!

How often? How hard? How long? Before or after exercise? Which muscles?

Chris Beardsley, a well-known sports science writer, wrote an informative article in 2013 looking at some of the evidence around foam rolling: http://www.strengthandconditioningresearch.com/2013/10/01/foam-rolling/

The article is well worth a read! It got me thinking so here is my take on things…

What tissues are we actually affecting?

Fascia – mainly. Fascia is an uninterrupted viscoelastic tissue, which forms a functional 3-dimensional collagen matrix. Basically, fascia surrounds and penetrates every structure in the body, head to toe. It is an innervated, continuous, functional organ of stability and motion. And it is tough!

What is foam rolling?

Foam rolling is a form of self-myofascial release. What is myofascial release? That is another well-debated subject! It has been suggested that applying pressures to tissues can:

1) Rehydrate tissues

2) Reduce pain (a neural response?)

3) Improve vascular function

4) Release trigger points and break up adhesions

5) Reduce the effects of DOMS (Delayed Onset Muscle Soreness

6) Improve tissue range of motion (ROM).

What is the evidence?

There is limited, good quality evidence; however, Chris Beardsley has summarised the findings so far:

1. Foam rolling may reduce arterial stiffness, improve arterial function and improve vascular endothelial function – therefore potentially increase blood flow.

2. Foam rolling may have no detrimental effects on athletic performance pre-workout – therefore no effect.

3. Foam rolling may increase joint ROM while not impeding the production of muscular force or rate of force development – pre workout mobility could increase range. It is at least as effective as static stretching however does not reduce performance which static stretching has been shown to do (http://journals.lww.com/nsca-jscr/Abstract/publishahead/Differential_effects_of_30_s_vs__60_s_static.97324.aspx)

4. Foam rolling does not acutely affect counter-movement, squat or depth jump performance. A dynamic warm-up is better.

5. There is mixed evidence on whether foam rolling increases flexibility long term.

6. Foam rolling reduces muscle soreness. A more recent study concluded that the reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements (http://journals.lww.com/nsca-jscr/Abstract/2014/01000/The_Effects_of_Myofascial_Release_With_Foam.8.aspx).

When should you foam roll?

 

Based on the evidence and also clinical experience these are the recommendations:

 

–       Foam roll myofascial structures to increase joint ROM pre-workout. Be specific – work on the areas that you have problems with and be specific to the exercise you are about to perform. Don’t replace a dynamic warm-up – supplement it.

 

–       Use foam rolling post-workout for quicker short-term recovery.

 

–       Regular use may help longer-term recovery and sustained performance.

 

–       Make it functional – get into end of range or dynamic positions to mimic what you are going to exercise.

 

–       It doesn’t work for everything – use other tools and types of mobility drills too!

 

How should I foam roll?

 

I work on trigger points. These have been well mapped out by Travell and Simon’s (http://www.triggerpoints.net/). Find a ‘tender’ or ‘tight’ spot, and then apply pressure with the roller for up to 20 seconds. IF it has started to ease, stay on it for another ten seconds then release. 30 seconds maximum – you don’t want an ischemic response, which will just be painful and may actually start to damage the tissue. Try to work through a few specific trigger points along the structure you are working on. Spend 60-90 seconds rolling out the area, then move on! This shouldn’t take you more than five minutes to be effective – even when looking at a large area like the lateral thigh / Illiotibial band (ITB).

Vastus_Lasterallis

I also really like it for thoracic extension – more of a joint mobilisation. Great pre-Olympic lifting and for any overhead movements where extension is key:

Other resources:

 

https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA

http://catalysttrainingsystems.ca/2013/11/youre-not-stretching-what-you-think-youre-stretching-part-i/

http://catalysttrainingsystems.ca/2013/11/fascia-part-2/

 

Not a bad video demonstrating basic positions for foam rolling:

 

So there you have it! As always, if you have any questions please feel free to grab me or contact me!

 

Emerson

07903247247

emerson@xphysio.com

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