What This Isnt Insights Into Functional Training A session of - PDF document

� � � � � � � 6/19/19 What This Isn’t � Insights Into Functional Training A session of movements or circuits � Intensive research based studies � A set format or progression � Chuck Wolf, MS, FAFS Thank you for coming!!! Assess/Screen/Evaluate What This Is � “Understanding human needs is half the job of meeting them” Adlai E. Stevenson A session based upon principles & concepts of movement � Based upon 38+ years of practice � A solution-based discussion of common issues within the fitness, � sports performance, and corrective exercise industries � Strategies to create an environment for client’s success � Open-ended � Very interactive discussion…or not… � …it depends upon you � Relative Bone Position of the Extremities Relative Bone Position of the Spine Both are L C-Rotation Adducted to the pelvis Movement is described as of the distal bone in relation to Movement is described as of the proximal bone in relation the proximal bone. to the distal bone. 1

� 6/19/19 Loading the Cannon – Tri-Plane Loading Tri-Plane Loading � Calcaneal eversion � Ankle Dorsiflexion � Tibial internal rotation Eccentric loading � Calcaneal Eversion Sagittal Frontal Transverse � Forefoot Abduction Scapula elevation � ABD-ADD � Int/Ext Rotation � Must occur to maximally recruit the gluteals Spine flex/ext � ABD-ADD � Int/Ext Rotation � Hip flex � adduction � int. rotation � int. rotation � Knee flex � abduction � Ankle DF � ADD-ABD � Subtalar eversion � abduction � Midtarsal DF � inversion � abduction � grid use by permission from Gary Gray � Calcaneal eversion Calcaneal neutral Calcaneal inversion Frontal Plane: SLB LE Lateral Reach to 90 degrees Sagittal plane: SLB LE Anterior Reach to 0 degrees 2. Frontal Plane: SLB LE Lateral Reach to 90 degre a. What Actions to Watch For: a. What Actions to Watch For: i. Calcaneal Eversion Calcaneal Eversion ii. Dorsiflexion Dorsiflexion iii. Tibial Internal Rotation Tibial Internal Rotation iv. Forefoot Abduction Forefoot Abduction b. Chain Reactions b. Chain Reactions i. These actions necessary for hip flexion, i. These actions necessary for hip flexion, Adduction, internal rotation adduction, internal rotation c. Strategies c. Strategies i. Ankle Mobes i. Ankle Mobes ii. Toe Touches ii. Toe Touches Insight: frontal plane motion Transverse Plane: SLB LE Rotational Reach to thresholds I have found those tight in the hips through the transverse plane, are also tight in the frontal. We must improve the frontal range of motion a. What Actions to Watch For: before addressing the transverse Calcaneal Eversion plane of motion. This approach will enhance the client’s ability to Dorsiflexion get into the transverse plane more Tibial Internal Rotation easily. Forefoot Abduction b. Chain Reactions i. These actions necessary for hip flexion, adduction, internal rotation c. Strategies i. Ankle Mobes ii. Toe Touches in transverse plane 2

6/19/19 3 Elements of Discussion � Cueing Gait & Injury Issues Programming Cueing � Insight: stand tall Insight: shine the Beacon of life Too often we give too many cues to clients when they squat or lunge. Keep it simple, tell them to stand tall. Specifically, have them reach from their greater trochanter through their head to the sky. � Shine “The Beacon of Life”….where the pelvis goes, the low back will follow. Imagine there is a flashlight in one’s navel (The Beacon of Life). When performing rotational motions, shine the light so the pelvis rotates as well. If the pelvis rotates, the lumbar spine will follow. � Insight: “where the scapula goes…” Insight: “Squish the bug” When performing shoulder work and the client is moving through the transverse When performing a squat or a lunge, plane, they should not reach with the arm. tell the client to “squish the bug” Tell them to move the scapula…where the under the first metatarsal head (big scapula goes, the humerus will follow. toe joint). This causes a lower Likewise, where the humerus goes, the extremity reaction to load the gluteal complex more effectively in all 3 scapula will follow. This will not only train planes of motion. � the shoulder girdle, but will allow motion through the thoracic spine. � 3

6/19/19 Foot & Ankle Complex Assessment � Calcaneal Eversion � & Tibial Internal Rotation � Gait & Injury Issues � Calcaneal Inversion � & Tibial External Rotation � Insight: back pain Insight: acl issues In the majority of people presenting with low back pain, I have found it interesting that in approximately 75% of the ACL injuries that have not had acute they have a limitation of motion in blunt trauma I have worked with, there has been a the foot/ankle complex, hips, and flat foot involved. The calcaneal eversion will thoracic spine. Make sure these increase ankle dorsiflexion and tibial internal “Big Rocks” have good range of rotation, putting the ACL under a tension. Could motion to reduce compensations there be a connection that is not being investigated? I think so…. � in the lumbar region. � Insight: intelligence of the knee Insight: the hips can lie As a client walks and their hip appears to “bail out” during mid-stance, take a look at An interesting passage from Ida Rolf in the the adductors and foot. Often the book The Endless Web, by Schultz & adductors are tight in the transverse plane. Feitis…”A knee that tracks straight forward The foot often may have problems implies that its attached muscles are in equal stabilizing the first ray during mid-stance. tension. Unequal tension in the knee This will cause a common compensation, as muscles originates in the hip, which then the rearfoot will over-pronate. Often, the modifies the tracking of the knee. Over time, heel will then whip medially, causing the using a knee in a deviated position will result tibia to externally rotate, taking the femur to in a “knee injury” which originated in the rotate outward, resulting in the hip to “bail out”. It looks like the opposite hip flexor is pelvis.” Remember, the knee is the dumbest joint in the body. It will react to what the hip tight, but actually, the affected hip of the and foot tell it to do. � foot compensation does not tilt forward, but circumducts. This can lead to back, SI joint, hip, or knee problems. � 4