How's your form??

I know that for the most part, I tend to go on about mobility and how important it is to achieving good performance and longevity in Crossfit. But something I heard yesterday made me realize that no matter how much mobility you do, if you aren't performing the movements with correct form and technique, you will probably end up injuring yourself.

Imagine yourself turning up at the box and seeing your WOD for the day:

It has a weight for a movement that you KNOW you can just smash out. You want to get a killer time and beat every other person at your box. This is YOUR workout and has your name just written ALL over it. So you hit the workout with all your energy and gusto and leave everyone in the dust. But your form is crap. You don't care, you just want to go as fast as possible. You are a lion ripping the head off a zebra and NO ONE can stop you. Until you feel a "pop" in your lower back and next thing you know, you're on the ground, looking at the ceiling wondering WTF just happened. Getting up off the floor is a struggle and you can't stand up straight. Shit.

Your technique/form should not change regardless of the weight on the bar or how fast you want to go. No time on the whiteboard is worth sacrificing your form for. Especially considering you now have to spend a couple weeks at the physio getting your back sorted out.

I know most people have watched the Crossfit Games and have admired Rich Froning's physical abilities. But have you noticed that regardless of how many workouts he has done, how tired he may be, his form DOES NOT CHANGE. Have a look at him doing the Cinco WOD with the weighted pistols. His form is flawless. http://www.youtube.com/watch?v=KXGybheNPMU (Have a look at how Jason Khalipa's knee drops in while he does pistols).

There are really not many people out there who have the strength and stability to be able to perform single leg squats without losing pelvic/hip control, let alone with weight, at the end of FOUR days of gruelling competition. The single leg squat is actually a test that physios use to assess a person's ability to control the pelvis. The majority of people I see struggle to maintain control dropping into a 1/4 single leg squat.

If you are struggling with injuries, you probably need to get someone to really have a look at your technique, especially under load/fatigue with varying speed of movments. Videoing your movements is a great way of seeing what really happens as you get tired. You may have to push the old ego aside and scale all your weights right back, in order to get your movments perfected before you conquer the Crossfit world. It will take time and effort, but it will be worth it.

1st Rib Funkiness

I was asked to do a post on 1st rib dysfunction on the MobilizeMe page so here goes!

How do you know if you have a problem with the 1st rib?

• Neck/shoulder pain
• Upper trapezius tightness/spasm
• Headaches
• Jaw pain
• Referred pain into neck, shoulder, chest or arm
• Pins & needles into neck, shoulder, chest or arm
• Chest pain



Scalene trigger point referral

The first rib serves as an attachment point for your scalene muscles (anterior, middle and posterior), subclavius and serratus anterior. If your scalenes are  too tight, they can pull the 1st rib superiorly (upwards) and cause the joint to become stiff. Trigger points in the scalenes can refer pain into the chest, thoracic/scapular region and into the shoulder, arm and hand.

Upper Crossed Syndrome

First rib dysfunction is usually (but not always) the result of poor posture, which is commonly referred to as "Upper Crossed Syndrome" or "Forward Head Posture". This frequently seen posture occurs when the head sits anteriorly on the spine, which loads up the posterior musculature (upper trapezius, levator scapulae, etc). The normally lordotic cervical spine becomes more kyphotic, the shoulders round forwards due to tight pectoralis major/minor and the thoracic spine becomes stiff and hyperkyphotic. The deep neck flexors at the front of the neck become long and weak, as do the rhomboids, middle and lower trapezius. In addition, this posture results in altered biomechanics at the shoulder joint which can ultimately cause rotator cuff injuries, impingement, etc.

Thoracic Outlet Syndrome (TOS) is another condition which can be the result of a hypomobile or elevated 1st rib in which the nerve and blood supply from the superior thoracic outlet is compromised. The compression usually occurs between the anterior and middle scalenes, and can result in pain, paresthesia (pins and needles) and weakness of the upper limb. There are other mechanisms, such as a cervical rib, a Pancoast tumor or abnormalities of the clavicle, that can also cause thoracic outlet syndrome.

So what can be done about this?

• Stretch/trigger point release/mobilize/massage your scalenes, upper trapezius, levator scapulae, pectoralis major/minor
• Strengthen your lower trapezius, rhomboids and deep neck flexors
• Mobilize your thoracic spine (foam roller, massage balls)
• Mobilize the 1st rib  -->  http://www.youtube.com/watch?v=RfiTL-0sW_c
• Work on improving your posture
• Take regular breaks from your computer if you work at a desk
• Keep your head back against the headrest whilst driving. Girls - take your hair out of a ponytail (if you wear your hair in one) whilst driving.
• Strengthen your rotator cuff muscles

If you are experiencing any neurological symptoms (referred pain into the shoulder, chest or arm), pins & needles, weakness or loss/change of sensation - it is highly advised that you seek out Professional advice from your Physiotherapist, Chiro or Osteopath. They will be able to assess you thoroughly to figure out what is going on and then provide you with treatment to help ease your pain!

There is scalene and upper traps stretches in the MobilizeMe app - go check them out on the App Store or Google Play.


https://itunes.apple.com/ca/app/mobilizeme/id576108153?mt=8

https://play.google.com/store/apps/details?id=com.hongji&feature=nav_result#?t=W251bGwsMSwxLDMsImNvbS5ob25namkiXQ