Shoulder Impingement

I spent some time with a patient this week who was suffering from shoulder impingement.  They were trying to start a workout program to strengthen the shoulder.  They were performing upright rows in sets of 3 at 12 reps per set.  I had to add some additional information to make this the correct exercise for their condition.  A better example would be to perform eccentric (negative) sets of 4 with reps of 6-8 per set.  This allows the patient to train more for strength/endurance without an increase in muscle size (hypertrophy).  In this particular case, an increase in the size of the supraspinatus would only increase the effects of impingement.  It is often a good idea to remind your trainer of injuries that you may have.  They can often adapt your program to fit your needs.  Stay healthy!

Christian

Tendinopathies

There is new research that points to using eccentric exercise as a rehabilitative treatment for a variety of overuse conditions relating to tendons (think tennis elbow and Achille's tendinitis).  Eccentric exercise would generally be considered the "negative" or "lowering" portion of an exercise.  It is very important to remove as much weight or tension during the concentric phase of exercise and add the tension back during the eccentric portion.  If you do this incorrectly the problem will likely increase.  It really takes some one-on-one instruction to be bio-mechanically efficient and correct.  If you have a tendinopathy, ask a professional about eccentric exercise and get back in action, faster.

Christian

Posterior Shoulder Tightness

An interesting fact to note is that up to 67% of the population suffers from a shoulder disorder in their lifetime.  There are a number of disorders included in this statistic.  However, many have a common start. Posterior shoulder tightness. This posterior tightness will alter the movement pattern of the head of the humerus against the scapula.  This can lead to early degeneration and faulty movement patterns in sports. Those that fall within the 67% are often athletes that compete in overhead activities or have repetitive motion patterns of the shoulder.  Swimmers, pitchers, volleyball players and tennis players are just a few that commonly have shoulder issues.  These athletes often to not correctly stretch the posterior aspect of shoulder.  Most athletes do not stabilize the scapula while stretching the shoulder.  In essence, they end up stretching the rhomboids and not the deltoids, rotator cuff muscles and joint capsule!  So remember, when trying to stretch the posterior shoulder, STABILIZE THE SCAPULA!

Christian

"Addressing Posterior Shoulder Tightness in the Athletic Population"  SCJ vol 31 No. 6  December 2009

On Deck...

I will follow up with some information about carbohydrate/protein intake for recovery.  Repair and replenish yourself!

Christian

Recovery

An important aspect to remember when training is that recovery starts during you training session.  There are several things that you can do to help prevent tissue damage before it starts and leads to delayed onset muscle soreness (DOMS).  The first thing you can to is to maintain hydration levels. If you plan on training for more than an hour you should include a replenishing drink that includes carbohydrates and protein. (more on this later)  If you are under the hour time limit, water should suffice.  In general, the following fluid intakes are recommended: 480-600 cc of fluid 1 to 2 hours before exercise; 300-480 cc 15 mins prior to exercise; 120-180 cc of fluid every 15 mins during exercise. If you are having trouble reaching some of these hydration goals try flavoring your water with citrus or a flavor of your choice.  It is also important to note that thirst response usually starts between 1-2% body weight loss and a decrease of 4% can take the body 24 hours to replenish!  If you are thirsty, you are already deficient in fluid. Remember, if you a planning a training session, start hydrating 12-24 hours in advance.

Christian

"A Review of Hydration" Strength and Conditioning Journal. April 2010

Getting Started!

Welcome,

We needed a way to make it more convenient for our patients, friends, and interested followers to keep tabs on what is new in the health and fitness world.  Our goal will be to provide simple, easy to follow advice with reguard to health and fitness training.  It's what we do and it's what we are passionate about! 

Check back in a few days for information on post exercise recovery and what you can do to help speed up your recovery process.

Christian