Core & Health & Performance
Recent articles discussed how posture and structure can impact movement. We considered the forces applied to joints and how they can be catalysts for injury. What we haven’t discussed, but only alluded to, is what can be done about it? What opportunities exist which not only improve how you move, but also reduce the risk of injury while prolonging participation within any given sport or activity?
These questions will be the focus of this and upcoming articles.
While structure can’t be changed, you can better support the structure you have.
Posture is malleable, and while you can’t fully correct adult scoliosis, you can decrease the degrees of scoliosis.
If you understand the forces that are applied to your body while participating in your sport or preferred activity, you can better prepare your body to resist and manage those forces.
To accomplish any or all of these requires a deeper understanding of your own body, its strengths, weaknesses, compensations, and dysfunction. It is important to understand that everything the body does, it does for a reason. The better you understand the reasons, the easier it is to make long-term progress in a safe, effective, and efficient manner.
We all have areas in which we can improve. I have my own issues. I am still right leg dominant but to a much lesser degree than I was when I started focusing on it. My left sacrum is prone to acting up if I don’t give it the care it requires. The same applies to my right shoulder. I may never be able to completely eliminate these issues, but I have greatly reduced them. Even more important is that when they act up, I not only know why it is happening, but also what tools I can use to settle them down without resorting to painkillers, muscle relaxers, anti-inflammatories, taping, wraps, belts, and other forms of relief care.
I am not saying that relief care is bad, but corrective care is where the magic happens. But corrective work can’t be accomplished until you first know what to focus on. That said, step one is having a comprehensive movement assessment performed. After all, if you're not assessing, you are guessing, and we all know what happens when we assume.
Every single one of my clients goes through a comprehensive movement assessment that includes a variety of aspects:
Health & Movement History
Static and Dynamic Posture
Range of Motion (key joints)
Core Function (emphasis on the Inner Unit)
Primal Pattern Movement investigation (squat, lunge, bend, twist, push, pull and gait)
We perform multiple tests to gather information, to complete a story as to why your body is behaving in the manner it is in spite of your previous best efforts and intentions.
I can say all I want regarding the work I do, but I thought you may want to hear what a few clients have to say.
Tina: I have been working with Tina for just over a year. She is a dog trainer and came to me with chronic plantar fasciitis (left). By chronic I mean having suffered with it for over 3½ years along with 1 year of left posterior tibial tendonitis. Imagine trying to do that job when you have almost chronic pain just walking around and at times standing, much less attempting to actively interact with a dog. Here is an update I received a few days ago:
We had our first hike yesterday. I managed to descend ravines and scale steep inclines. All while keeping my core engaged and focusing on my glutes. All I felt in my ankle was a deep tendon stretch, like waking it up after being dormant for so many years!! Thank you for all you have done to get me back to the physical lifestyle I so enjoy!!
I am incredibly happy for her and recognize that the primary reason for her success beyond the effort and compliance on her part was that we uncovered the underlying causal issues which were core dysfunction, gluteal amnesia, and numerous movement compensations. The body will unconsciously do anything it can to not feel pain.
Jen: Jen is a recent client (just over 2 months) and incredibly active. She came to me after rehabbing a lumbar spine injury and not feeling that she was performing at the level that she should be considering all the time and energy devoted over the past few years. Jen’s assessment was no different to any other; I needed to gather information. Knowing the impact of a lumbar injury, I wanted to see if her expectations of herself were realistic or not.
While she was released from rehab, she was far from recovered. By that I mean that there were numerous opportunities for improvement, especially as it concerned her core. It made sense to me that she was frustrated and questioning herself and her abilities.
When I recently asked her what she learned from her assessment, this is what she offered.
For me the assessment brought up the fact that while I thought my posture and movement were good, they weren’t. I really wasn’t ‘straight’ and that was greatly contributing to my pain. I also learned how compensations applied to my work (Hair stylist) and I was reinforcing bad habits. The corrective exercises made me more aware of my posture and I had to make a more conscious effort at work. I had a really difficult time bending properly where it did not cause pain. Learning how to do the Primal Patterns was so helpful along with how the position of the pelvis was important in everyday movement.
While Jen is still early in her recovery, she is a fast learner, compliant, and already making great strides. Having self-awareness is important, but being highly motivated with specific goals in mind, such as Jen has, even more so. Healing is a process and it requires much effort and time to break the body of bad habits and create new, more-effective patterns.
These are just two recent examples. But I believe they show the benefit of receiving not only a quality assessment but also protocols customized for each unique situation. Remember what I said earlier, “Everything your body does, or doesn’t do, is for a reason.” Anyone can design an “exercise” program that pushes and challenges you. But program design that takes into account not only your goals but also your current needs and abilities without creating or worsening pre-existing problems is an art. I accept and welcome the challenge as long as you are as motivated to experience results as I am.
If you are struggling with movement challenges, chronic muscle/joint pain or have a body which is unwilling to perform at the level you feel it should, and you reside in or near the Phoenixville area, reach out and contact me. We can discuss how I can be of assistance in helping you reach and maintain your goals.