MobilizeMe

Hello!

I know it has been quite awhile since I last posted but I have been busy!!!

I am so super excited to announce that the project I have been working on for oh, about the last 8 months has finally been launched - the FIRST and ONLY mobility App for Crossfitters!

My main goal for this application is to empower Crossfitters with the knowledge and how-to of correctly mobilizing for workouts, all available on your phone! I hope that it provides everyone the information in an easy to understand format which allows you to improve your flexibility which WILL in turn, improve your performance.

My intention with MobilizeMe has never been to take away what others have done previously but reinforce what seems to be largely lacking in the Crossfit community.

As a Physio who is treating a large number of Crossfit athletes, too often I see people not reaching their full potential due to poor mobility and getting unnessessarily injured. Poor form and technique due to restricted range of movement will hopefully soon be a thing of the past!

I hope that you find MobilizeMe beneficial! Head to the our page on Facebook and LIKE/SHARE us please! We would love to hear any feedback you have about the App.

Happy Mobilizing :)

http://www.facebook.com/mobilityforcrossfitters#!/mobilityforcrossfitters

Core stabilty and Crossfit

Welcome back!

Ahhh, good ol' "core stability". Everyone I am sure has heard the term before, but really what is "core stability" and how does it apply in Crossfit??

Core stability is the "the muscular control required around the lumbo-pelvic and hip area to maintain functional stability" (Brukner & Khan). In other words, it is the muscles around your lower back, pelvis and hip and how they work to support you while you are moving.  The core muscles are located close to the spine/pelvis and are responsible for providing stability during movement and include the multifidus, transversus abdominus, diaphragm, quadratus lumborum and psoas major. In addition, gluteus maximus and gluteus medius provide stability around the hip/trunk and pelvis. Weakness or altered muscle activation of any of these muscles may contribute to poor core stability which may lead to lower back/pelvic injury.

What does all this mean in regards to Crossfit??

Basically, if your core is crap, you will struggle with Crossfit and may end up with an injury or re-aggravating a previous injury that was not rehabilitated properly. Keep in mind that a strong core is essential for creating midline stability, which is required for pretty much every movement we do in Crossfit. Ever see someone do a push press and look like this?

 Ouch. I cringe just looking at this photo. This person needs some help pronto.

May I suggest the following....
1. Keep head in line with spine
2. Fully extend the hips by squeezing the glutes
3. Lock the ribcage down by tightening abdominals/core
4. Slightly bring the arms forwards so they are over the midline of the body.


Looking good, Annie T. You don't get to win Crossfit games TWICE with poor midline control!!!

Here are a couple ways to test your core/midline stability:
The Two-Hand Rule Test (Greg Glassman & Kelly Starrett)

Place one hand at the level of your belly button (thumb to belly button) and the other hand (with the thumb) just under your chest around your xhypoid process (at the bottom of your sternum). Your hands should be parallel. Now squat and pay attention to the distance between your hands at the bottom of your squat. Have your hands become further apart? Or are they touching? If you said yes to either of those statements, chances are good that your core is not functioning properly...or you have some work to do with mobility.

This test looks at your ability to maintain lumbo-pelvic control in a squat, without load. Now, imagine you are doing your Crossfit total, you've got 100kg+ loaded on the bar to do your back squat and you collaspe at the bottom of your squat, violating the 2-hand rule, what do you think might happen next? Yep, lower back injury. Crap. That sucks.

Next up -

Prone bridge/Plank Test

How long can you maintain this position for without losing good position (neutral pelvis without the lower back sagging) or feeling tension in the lower back? If you cannot hold this position for minimum of one minute, things aren't looking so good...

So, how did you go? Good, bad, ugly?

If you tested poorly, I would suggest that you get a Physiotherapist to assess your core stability, particularly if you are prone to low back pain and/or have an injury. In the meantime, try to get your core working; start by lying flat on your back with your knees bent and feet flat. Find your hip bones on both sides with your hands, then go inwards towards your belly button about 2cm (approximately where your pants sit, unless you are a homey and wear your pants around your knees...). Then gently draw in your lower abdominals and pull up on your pelvic floor (Girls - imagine you are stopping yourself from weeing midstream. Guys - imagine you have your boy bits on a cold steel table and you want to lift them off of said cold steel table). You should feel as though your lower tummy is "drawing inwards". If you feel your tummy bulging under your fingers, you are using the incorrect muscles. Once you have your core "switched on" try and lift one foot off the floor and see what happens. Does your stomach bulge out? Does your pelvis shift?

If you answered yes to any of the above, you have some work to do my friend. Go see a physio. Before you blow a disc in your back.

The importance of rehabilitation exercises after shoulder injury

After suffering from a shoulder injury and doing modified workouts at Crossfit, the last thing you probably want to do is a *boring* rehabiliation exercise program, right? Well if you  want a long career in Crossfit, you better get used to it. Otherwise you are likely to re-injure yourself again, inevitably causing an even longer hiatus from the sport you love.

There are different phases of rehabilitation: acute, recovery and functional with different goals and type of exercises for each phase. It is important that you fufill certain criteria of each phase before moving onto the next to enable a smooth transition back into training. One of the biggest problems I encounter is that people tend to only do the exercises prescribed for a short period of time. You need to keep in mind that although the shoulder may not be painful or niggly, chances are good that it is not 100% repaired unless you have put in 100% to rehabilitate it. Proper rehabilitation takes time and effort on your part. Consider it part of your training and treat it with the same level of importance as you do your training and I can promise you that it WILL improve.

Starting a rehabilitation program should be done under the guidance of a trained physiotherapist or exercise physiologist and for best results I would recommend they get in touch with your Crossfit coach so your coach knows what you can/cannot do.  At the beginning it is important that your pain is well under control. This is essential as pain will alter the way that your shoulder functions and you may even hold your shoulder in unnatural positions which can lead to muscle inhibition. Exercise should start within pain-free range of movement and then progress onto larger ranges of movement as pain is controlled. 

All in all, shoulder injuries suck and can take a long time to recover from. But if you get it diagnosed properly in the acute phase (i.e. not waiting 6-12 months for the problem to "go away on it's own"), get adequate physiotherapy treatment and be compliant with rehabilitation, there is no reason why you can't return to Crossfit at 100%. Get it fixed RIGHT the FIRST time, otherwise it will take you out of the game for longer.

And who wants to miss out on Crossfit for any longer than we have to?

Shoulder issues in Crossfit

Welcome back!

Firstly, I want to congratulate all the Individuals and Teams who qualified for this years Crossfit Games in Carson, California! You all deserve your spot and it was awesome watching you get there. Unfortunately, Reebok Crossfit Gold Coast finished outside the top 3 this year but still performed solid and we ended up 5th overall. Watch out 2013 - we will be back!

I am back to work after the weekend and straight away have been confronted with more Crossfitters experiencing shoulder problems. This is probably one of the most frequent areas that I seem to treat.

The shoulder is a complex joint with an enormous amount of available range of movement due to its design. The gleno-humeral joint is a "ball and socket" joint allowing for freedom of movement but is actually quite unstable due to the shallow socket (the labrum). It is the role of the rotator cuff muscles to keep the "ball" (head of the humerus) in the socket and the scapular stabilizers (lower trapezius, serratus anterior, rhomboids) to provide dynamic stability for the shoulder girdle. Normal function of the shoulder needs these factors to work together for smooth movement of the shoulder which is termed "scapulohumeral rhythm".

Altered scapulohumeral rhythm may predispose athletes towards shoulder injury and may also be evident with injury of the shoulder upon clinical assessment. This change in scapulohumeral rhythm may be due to weakness of the scapular stabilizers and/or tightness of the rotator cuff muscles.

Poor posture with rounded shoulders and stiffness through the thoracic spine may also be a factor in leading to injury of the shoulder. Tightness of the pecs, lats, deltoid and upper trapezius will have an effect on the position of the shoulder girdle which can affect smooth functioning of the shoulder.

Shoulder impingement is a commonly diagnosed shoulder impairment that can lead to bursitis, tendinopathy and/or rotator cuff tears and is thought to occur when the rotator cuff tendons are pinched as they pass below bony structures of the scapula. The impingement causes irritation of the rotator cuff tendons, leading to swelling and tendon damage.

Symptoms of shoulder impingement are usually pain in the front and/or side of the shouldershoulder with repetitive movements or movements overhead. Assessment of the shoulder by a physiotherapist is required for diagnosis as there can be many different factors causing impingment. Rest from aggravating movements will help, but without treatment and upon re-introduction of overhead movements, the pain will return.

Like I have said before, I think Crossfit is great at exposing weaknesses. Poor shoulder mobility, rotator cuff weakness/dysfunction and scapular instability will eventually impact on your ability to train without pain and also your ability to improve on movements such as push press/jerk, shoulder press, pullups, pushups, ring dips, muscle ups, overhead squats and the Olympic lifts.

Most people that I see have weakness of the rotator cuff and scapular stabilizer muscles which can be easily remedied with a simple exercise program called "Bulletproof Shoulders" which was designed by Ben Bergeron of Crossfit New England. 

http://www.youtube.com/watch?v=ACAz6HFj1xE.

I would recommend starting this routine and performing it 2-3x/week, typically on a active rest day or lighter met-con type day. If you find you cannot get through all the exercise repetitions as prescribed, try breaking it up into smaller sets with the idea you will progress to the full set of reps in time. 

If you have persistent shoulder pain then I would advise a visit to your physio. A rotator cuff tear will put you out of action for a minimum of 6 weeks. Rotator cuff surgery will cost you 6-12 months.

So get it fixed 'cause it probably ain't going to fix itself!

You got squat?

Up until I found Crossfit, I was one of those people who thought that squatting past parallel was bad for your knees. It was what I was taught in my Exercise Science Degree at University. "Only squat til your thighs are parallel with the ground, keep your shins vertical and knees bend to 90 degrees". It wasn't even something that we as students questioned, we just followed like sheep....baaaa. But I digress. Why DO we squat below parallel in Crossfit? 'Cause it's FUNCTIONAL!!!!!! When was the last time you sat on the toilet? Have you ever been to Southeast Asia? Ass to grass....(or should I say ass to hole in ground).

Being a physio I am trained to observe and find movement dysfunction in people with pain/injury. And man, do I see ALOT of squat dysfunction. It's crazy, really. I ask someone to squat and all of a sudden a normal functioning human turns into a freak. I am really not kidding here.

PHYSIO: "Can you show me a squat"
PATIENT: "hmm ok."
* patient proceeds to stand with their feet close together, lifts heels off the floor, knees collapsing inwards, absolutely no use of hips, glutes or any other part of the body which aids in squatting and goes down about 1/4 of normal range*
PATIENT: "how's that?"


Got squat?

 PHYSIO: "Do you squat like that normally?"
PATIENT: "Er, um....maybe"

(If the photo on the left is you, sorry, but you need help)

So, how can bad squat dude on the left improve his squat?

• Mobility
• Practise with proper technique
• Coaching
• More mobility

We all should be able to execute a proper squat provided we are taught correctly and have the mobility to be able to achieve full range of movement. This all takes time and effort but put in the work and you will see the rewards. I had a lady who did four one-hour mobility classes with me who posted a 10kg improvement in her back squat. Mobility works, if you do it!

From the ground up, bad squat dude should be working on:

• Ankle flexibility
• Hip external rotation and abduction flexibility
• Hip flexor flexibility
• Hamstring flexibility

Check out http://www.mobilitywod.com/ and type in any of the above 4 bullet points into the search for K-K-starr's video blog on working on improving mobility in those areas. I would also start practising some proper technique into a range that you are comfortable with. Squatting to below parallel depth (if it is something you have never done) is going to be tricky when you first start. Go to chair height with good form to start with and slowly increase your depth over time. Be patient, it won't happen overnight.

Mobility & Crossfit

Welcome to another blog!

The 10 fundamental skills of Crossfit are: cardiovascular endurance, strength, speed, power, stamina, coordination, accuracy, balance, agility and flexibility.

Notice I mentioned flexibility last. Probably because that is where most people tend to place it on their list of to-do things at the box. Probably because it's a bit boring and probably because you can't brag about your flexibility to your friends. "Dude, check out my sick hamstring length!!!" Probably because you can't technically "PR" on your stretching. Everyone wants to hear about how you smashed Fran, not many people (other than your nerdy physio) want to hear how you can now touch your toes.

Keep in mind though, that as boring as working on your flexibility is, your lack of flexibility will have the biggest impact on your ability to improve the other 9 areas of Crossfit. If you can't touch your toes (for example), how can you expect to deadlift properly without hurting your back, or even do toes-to-bar? Short muscle IS WEAK muscle. Nobody wants to be weak, come on, that's why we do Crossfit RIGHT!?! Lack of flexibility will inevitably lead to injuries at some point also.

Working on your flexibility doesn't have to take hours either. Set aside 10-15 minutes a day and pick 1-2 muscle groups/areas to concentrate on. Pick areas that you KNOW that you need work on or areas that are sore from your training. Do it in front of the TV or get to the box 15 minutes early and get it done. Give it time and you will notice a difference. Stop making excuses. Get off the couch and stretch that sh*t.

If you are really unsure about what to do, talk to your coach. Or go see a Physio. I know a good one (it's me.. haha) http://www.hlclinic.com.au/. I also do mobility seminars at Crossfit boxes around the Gold Coast so drop me a line and see when & where the next one is. If you are a Crossfit affilitate owner and would like to have a mobility seminar at your gym, let me know! Otherwise, http://www.mobilitywod.com/.

Later Crossfit peeps!

1st blog!

Ok, I suppose it is time that I write something on this blog! Thank you to Jessica Coughlan and Rob Downton for setting it up for me!

Here goes!

My name is Karise and I am a Physiotherapist and Crossfitter! YAY for Crossfit. I discovered it about 3 years ago through a fellow Canadian who was doing a student placement for Physio where I was working at the time. I distinctly remember looking at the Crossfit.com website and thinking to myself "who can do THIRTY pull-ups in one workout....as if!" Then I found a WOD with handstand push ups in it, so we all tried some of those in the office, unsuccessfully of course.

Anyway, fast forward 3 years and I am still Crossfitting and can proudly say that I have competed at the highest level of the sport, being a member of the Crossfit Gold Coast team that went to the 2011 Crossfit Games in L.A. I love the sport and can't imagine life without it. What's even better is that I get to treat fellow Crossfitters and help get them back to the sport they love. The fact I get to combine my passion for Crossfit with my career as a physio is awesome.

However much I love Crossfit, I have to admit that it does a pretty good job of breaking people. Myself included. It just comes with the territory of pushing your limits and training hard. I have always said that Crossfit is good at exposing people's weaknesses, both mental and physical. Physical weaknesses, such as lack of mobility/flexibility and poor core strength will expose themselves at some point or another, in the form of injuries. Lack of mobility will have the biggest impact on your ability to improve in all areas of Crossfit. it's true, people. Get your head around it. The sooner the better.

If you do get injured, get it sorted ASAP. The longer you leave it, the harder it becomes to treat. Don't think it "will just go away on it's own". Pain is your body's way of telling you that something isn't right. Fix it or it will stop you from doing what you love. Just sayin'...

Saying that...find someone to fix you. And find someone who does Crossfit to fix you. They will understand your sport and what you put your body through. I have had numerous people come to me after seeing another practitioner who doesn't Crossfit who told them "just to stop Crossfitting". hahaha, funny! Telling a Crossfitter to stop is like telling them to chop off their foot. It isn't gonna happen!

All righty then. If you are injured, give me a call. I will do my best to fix you and get you back to training. http://www.hlclinic.com.au/. If not at least get onto K-starr's mobility wod. Do it.http://www.mobilitywod.com/ he is a genius. not like me....;-)