Simple But Effective

LLD

This is an example of how quickly a functional leg length can be improved with just one exercise and less than 3 minutes. (The images show lines placed below the lateral malleolus/ the inner ankle bone on both legs)

In this instance the hip of the shorter leg was contracting and holding tight (hence the shorter leg). When this happens, I’ve found that stretching often makes no difference.

However, using isometrics or muscle energy techniques (where the muscles contract but don’t more) can make a huge difference even if it feels like you’re hardly doing anything.

There is often the belief that you have to do something big to achieve something big but this really is not always the case.

When I see leg length discrepancies I simply take them as a baseline from which to work from. No big fuss. I just use them to help me find out what works and what doesn’t.

I then try a technique and retest. If it changes the LLD then I’m happy that whatever we did is probably going to help in some way. If it doesn’t change then I try a different technique. And so on until I’ve created a change. This doesn’t always happen (sometimes a person has a structural leg length discrepancy). But more often than not, something is simply holding one leg shorter than the other. The key is to test and retest until you work out what!

This particular client had come to see me with plantar fasciitis as well as an old shoulder issue and back pain in sacroiliac joint, all of which can be caused by a leg length discrepancy like this. And again, more often than not, it’s the simple techniques and movements that make the biggest difference.

The exercise that was used to create the changes in the image is the good old leg press

(Hold for 20-30 seconds; Repeat 2-4 times; Repeat 2-4 times a day)

Why People Have To Squat Differently

“There is absolutely no one size fits all squat position. If you don’t believe me, you are in for a treat. This article will help show you why athlete comfort should dictate squat width, why some people’s (not EVERYONE) feet point out (no matter how much “mobility” work they do), why some people have a really hard time squatting deep, and why some people are amazing at pistols while others can’t do them at all.

When someone has difficulty squatting, or their feet turn out, or they like a wide stance, we all want to jump on the bandwagon and say “your hips are tight, you need to mobilize them”. If we say that without considering anatomical variations of the hip joint, we can be misled.”

Conclusion?

“Athlete’s won’t squat the same, and they SHOULDN’T!

Athlete comfort will dictate the stance that puts their hip in a better bony position. There are narrow squatters and there are wide squatters. That may have nothing to do with tight muscles or “tight” joint capsules and have more to do with bony hip anatomy.

Very few people are at the end range of their hip motion, so hip mobility drills are definitely a good idea.

People will express their hip mobility in different planes, and that is not a bad thing.”

Read the original article here.

The Little Big Things

6185_7db18e5322dda43e4bdd54ee50b144adWhen I picked up the book “The Little Big Things” by Henry Fraser I did not realise it would affect me the way that it did. What particularly stuck with me was his mentality. Here was a 17 year old who had his spinal cord severely crushed so badly that it left him a paralysed from the shoulders down. But that never stopped him.

The way that he looks for the positive, how he acknowledges his progress no matter how small and how to accept and adapt to the darkness if it comes is exactly the mentality I try so hard to instil within my clients.

As the saying goes, pain is inevitable, suffering is optional. And this couldn’t be further from the truth!

This book is one that I will be returning to again and again when my own dark clouds hit.

“…in a relatively short space of time I’d become far more resolute, far less frightened of trying new things even if they didn’t work out, and had somehow rewired my brain to avoid looking at the wrong things.

Instead, more often than not, I was able to look to the right things, the places where my energies would be rewarded by progress, however small.

All of us had come to realise that we would become stronger if we focused on the things we were able to do, not the things we couldn’t.”

Memory And Pain

6185_3628b87bc03e15867ae356dd605f5d67.jpgAccording to this article, when marathon runners are not in pain anymore, they underestimate their memory of pain.

The findings provide the first robust evidence for a relationship between memory of pain and present pain during recall.

How many times have you said “never again” during or immediately after a race only to find yourself signing up again soon afterward?

You’re definitely not alone. I’m guilty too!

But maybe it’s a good thing that we forget pain. After all, if we DID remember fully the pain we were in, women would never go through childbirth more than once!

Put The Glass Down

k6rmf-glass-in-hand

I absolutely love this video which illustrates perfectly how stress affects us.

Stress is often a result of wanting things to be different from how they are right now.

But sometimes we really do need to let go of the constant need for change and accept things how they are in this present moment.

That doesn’t mean giving up on our goals or letting others walk over us.

Reducing stress is about changing our attitude to what is happening; learning to let go of the need for control, to forgive, to move on, to accept.

We need to accept the things we cannot change and have courage to change the things we can. But more importantly, we need to have the wisdom to know the difference.

Put the glass down!