Fascinating Fascia

As a MELT instructor for almost 5 years, the subject of ‘fascia’ (sometimes also referred to as connective tissue) has been of great interest to me. I have witnessed firsthand the effects the MELT techniques have on my students, whether they are in my classes as one of many or get instructions from me one-on-one. Yes, I had very few people over those years that I could not reach with MELT but I would put this number no higher that 1 out of 100.

I also like to educate my participants about the properties of fascia, what it is, what it does and why it is so important to keep it healthy. I have come up with analogies ranging from body stocking to orange to panty hose, and I am still searching.

I recently got some unexpected help. Europe, and Germany in particular, is way ahead of the curve in research of fascia, and I was made aware of a broadcast from a German television station on that very subject. Not only does this video (with English subtitles) explain in very simple ways what fascia is, it also shows the possibilities that are opening up for the treatment of many chronic pain conditions.

If you have 30 minutes, please do yourself the favor to watch it. And then just get on your roller or get out those little balls and just make your fascia happy. Here is the link https://www.youtube.com/watch?v=Ikx-0s8y480.

A Common Sense Approach to Shoulder Pain

A few days ago I attended a short seminar at Duke Raleigh Hospital by the shoulder specialist Dr. Kevin Speer who talked about the aging shoulder.

I had observed that many people are suffering from shoulder problem as they are getting older, often for no apparent reason, and I was looking forward to the talk in hopes of an explanation. I was not disappointed.

Dr. Speer stated that the shoulder will develop bone spurs and a degradation of the muscles and connective tissues as an inevitable results of getting older. That does not necessarily mean that this leads to pain but it often does. Shoulder pain is typically referred pain, meaning that the place where it hurts is not necessarily where the problem is. With shoulder issues, the pain is often down the upper arm or in the front of the shoulder.

He had a number of suggestions for maintaining healthy shoulders to the degree possible. Good nutrition was his first recommendation.  The following list is taken from the www.webmd.com for an anti-inflammatory diet.

·         Eat plenty of fruits and vegetables.

·         Minimize saturated and trans fats.

·         Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.

·         Watch your intake of refined carbohydrates such as pasta and white rice.

·         Eat plenty of whole grains such as brown rice and bulgur wheat.

·         Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods.

·         Avoid refined foods and processed foods.

·         Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.

On the supplement list, his recommendation was for fish oil. He also suggested a heat (before exercise) and cold (after exercise) therapy when some pain has already crept in. As an exercise maintenance routine, rotator cuff exercises to strengthen the stabilizing muscles of the shoulder should become part of the workout.

When shoulders are beginning to hurt, he looked at it from two perspectives: the first is whether the pain goes away with rest and avoidance of triggers, the second whether pain starts interfering with a good night’s rest.

In the first case, it can be managed with ice, maybe some anti-inflammatory medication and rest. Some exercises may have to be avoided for good such as overhead presses or push-ups. Downward dogs should be left to the dogs as well. The elbows should always be in the field of vision.

However, when shoulder pain interferes with sleep, a visit to the doctor becomes necessary. Even then, physical therapy may help, and Dr. Speer stated that he was a great fan of it. Only when all else fails, there is surgery which he views as the last option.

Sports Performance for Non-Athletes?

So here I am, a newly minted Sports Performance Professional. I have studied the excellent NASM material to enhance sports performance and am eager to apply my knowledge.

As I read and studied and thought about it, it struck me how applicable and modifiable those concepts are to every client. We all need to generate power in our lives at one point or other. The challenge in training is to stay on the right side of the line where the benefits of the exercises justify possible risks.

I had applied ‘controlled unstable’ environments throughout all my training. I saw it work, and now I see the underlying rationale why that is so. As with training for power, I try to apply the same concept.

My latest and dearest toys are sandbells which I have in ranges from 4 to 12 lbs. in 2 pound increments. Those are now happily flying across the studio. We slam, and we catch, and we bounce them off the Bosu. We work on grip strength by catching with one hand. Some of my clients are standing right in front of a massage table for a security blanket as they are catching a 4 lbs. sandbell. Others have the 10 lbs. one hurled towards them.

And the best part? It’s fun, it’s challenging, and it gives a great deal of satisfaction (after everybody has caught their breath including the trainer who gets thrown back to).