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Science has proven warm-ups utilizing dynamic stretching are more efficient and safer than static stretching. So, why then, is it so common to still see people warming up with static stretching moves? And, how can I implement dynamic stretching into my warm up safely?
Science has proven warm-ups utilizing dynamic stretching (muscle and momentum move the joint through a full range of motion) are more efficient and safer than static stretching (taking a muscle to its point of tension and holding it for 30 seconds.) So, why then, is it so common to still see people warming up with static stretching moves? “Too often, we just don’t know any different. Scientific data is improving and evolving; in previous decades, static stretching warm-ups were commonplace. But, today, with new data we know the importance of dynamic warm-ups.” personal trainer, Travis Grosjean, explains. “Static stretching is best used as a corrective flexibility exercise. It is a great cool down move to bring the muscles back to resting length. Dynamic stretching, a functional flexibility move, on the other hand prepares your body for activity. Neither is appropriate for all situations. That is why you should have a well rounded flexibility program integrated into your training routine, designed for your body’s needs.” A flexibility program will improve muscle imbalances, increase range of motion, relieve tension improve neuromuscular response, decrease chance of injury and is beneficial to overall performance. There are three types of flexibility training: corrective (designed to improve muscle imbalances and joint motion), active (designed to improve the extensibility of soft tissue and increase neuromuscular efficiency) and functional (integrated, multiplanar soft tissue extensibility, with optimum neuromuscular control, through full range of motion.) To get started, replace static stretching with dynamic stretching in your warm-up. Travis takes us through the basics, “An average warm-up is 10 minutes at low to moderate intensity and should include one set of ten reps using three to ten dynamic stretching exercises. When starting any exercise routine, always check with your doctor. And, before beginning an aggressive dynamic flexibility program, you will want to have good core stability and balance.” Here are a few simple dynamic exercises that Travis recommend:
 By: Coach Travis
You've probably seen them and done a double take, five toe shoes, like those made by Vibram (vee-bram), www.vibramfivefingers.com, are popping up everywhere. We talked with Vibram, the creator of these shoes, at the IDEA conference to learn a bit about their shoe, and why they're so great. Vibram has been around and producing innovative performance products for more than 75 years; the founder, Vitale Bramani, developed the first rubber soled shoe. The FiveFinger shoe, introduced in 2006, takes rubber soles to a whole new level, an innovation allowing the foot to work and move as it naturally should. Why should I try a 5 toe shoe? Here's what Vibram says: 1) They strengthen muscles in the feet and lower legs- training barefoot or wearing FiveFingers will stimulate and strengthen muscles in the feet and lower legs, improving general foot health and reducing the risk of injury. 2) Improved range of motion in ankles, feet and toes. No longer 'cast' in a shoe, the foot and toes move more naturally. 3) Stimulates neural function important to balance and agility. When barefoot and wearing FiveFingers, thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility. 4) Eliminates heel lift to align the spine and improve posture. By lowering the heel, your bodyweight becomes evenly distributed across the footbed, promoting proper posture and spinal alignment. 5) Allows the foot and body to move naturally. Which just feels good. What uses are they good for? Everything. Hands down. Sprinting, mud running, water sports, climbing, yoga, sailing, you name it, you can wear them. Vibram has different styles for different uses. I can already tell that these would be great for triathloning, particularly Eppie's for the Run/Kayak legs. How do I get properly sized for the shoe? They are not your conventional American shoe sizes. If you want to order them online, first find out your size, then shop. Vibram has a fit guide online. We asked how to fit wide feet, and Vibram suggested any of their laced products, like the Bikila LS. How do they wear? How long should they last? Vibram soles have been around for over 75 years; they're on Louis Vuiotton shoes and almost every high end shoe out there. They wear like any other shoe and should last just as long as your sneaker. How breathable are they? These shoes are like any other as far as breathability. A far larger benefit is that these shoes are completely machine washable. When they get dirty, just throw them in the wash and they are good as new. You can also buy five toe socks made by Injinji to wear with your Vibram's. How should you transition to this type of footwear? Your body is highly adaptable and will learn to function in the shoe quickly, but the movement in the shoe is different than you may be accustomed to, and can cause muscle soreness at first. Your feet and calves are going to feel it. When asked how I, as a sprinter, should transition in the shoe, the Vibram rep said that at first, I should only do 1/10th of my workout in the shoe the first week, then work my way to the full workout and then, full time use. Vibram's brochures say, don't get discouraged, but it may take as long as one year to comfortably make a clean break from traditional sneakers to full time FiveFingers. Sole Training (www.willpowerfit.com), a training program designed to strengthen your feet and prepare them for FiveFingers, is available online. Vibram publishes great tips on transitions, (see these tips for the running) getting you familiar with and prepared for your new shoes. What body adjustments can I expect? Your foot strike and stride will instinctively adjust to different surfaces. FiveFingers’ runners typically land on the ball of the foot towards the lateral side, then after the foot lands, the heel should land gradually. You'll feel more connected to your environment and your balance will improve. A lot of people say that they feel "free" and are ready to explore! How much do they cost? FiveFingers run about $100. But, there are other toe shoes out there that you can find. You can shop at Vibram or find a retailer, like REI, that carries them.  Are you a marathoner and travel by plane to races? If so, you may want to catch up on some research by Beth Parker Ph.D. and colleagues. You may be at risk. A study comparing plane and car transported Boston Marathoners found that plane travelers had high levels of blood clotting agents. Making those that travel by air a high risk for blood clotting; the study also indicated that older adults may have an increased risk. To cut your risk, Dr. Parker suggests wearing compression socks during your flight.
For Further Reading: Parker B, Augeri A, Capizzi J, d'Hemecourt P, Kriz P, Troyanos C and Thompson P. Effect of Air Travel on Exercise-Induced Coagulatory and Fibrinolytic Activation in Marathon Runners. Clinical Journal of Sport Medicine, in press. Additional research is currently being conducted to determine the implications of the findings and the effectiveness of interventions (i.e. compression socks.)  Yeah! You are making the switch and are so excited that you are ready to go! But, before you take one barefoot step, read this! Transitioning to barefoot or minimal footwear for running, other workouts or everyday wear should be performed progressively and with awareness. Tendons, ligaments, muscles, bones and skin all must adapt. Building up strength slowly will prevent undue stress and injury.
Your body is highly adaptable and will learn to function quickly, but the movement, either barefoot or minimally shod, is different than you may be accustomed to, and can cause muscle soreness at first. When barefoot or in minimal footwear, it is most common to adjust your gait from a heel strike to a forefoot/midfoot strike. (Lieberman) Forefoot striking requires you to use muscles in your toes, midfoot, heel, ankles and calves that are most likely pretty weak. Podiatrist, Dr. Michael Nirenberg explains in a recent article for the Canadian Medical Association Journal “There are four layers of muscle in our feet. The majority of the muscles are used less, if at all, when the feet are in supportive footwear…once you support the arch of the foot, you don’t use your foot muscles as much.” (Collier, 2011) The typical modern shoe is like wearing a cast for too long, the confined muscles atrophy. Dr. Nirenberg further states “If you start doing barefoot activity…you start to build up the muscles in your feet.” (Collier, 2011) As a result of the new movement, your feet and calves are going to temporarily feel it as strength is built; they may feel tired, stiff and sore. Additionally, the Achilles tendon may stiffen. That’s why it is imperative to your health to take a progressive approach, acutely listen to your body, maintain proper form, and not push further than your body can handle. To begin, test out your shoes wearing them to do things that you normally do in regular shoes. Wear them to the grocery store, around the house, get a feel for them and rediscover what feels natural. Your toes grip the floor a bit differently, and you will feel quite a bit more of the ground environment. You may experience spring in your step and a bit of exhilaration. Once you are ready, try 10% of your regular workout in them for one week. Then, progress increasing by 10% each week until full time use is achieved. Vibram’s brochures say, don’t get discouraged, but it may take as long as one year to comfortably make a clean break from traditional sneakers to full time FiveFingers. Dan Lieberman and team, reiterate in the Biomechanics of Foot Strike, “Be patient and build gradually. Stop and let your body heal if you experience pain. Sore, tired muscles are normal, but bone, joint, or soft-tissue pain is a signal of injury. Stop if your arches are hurting, if the top of your foot is hurting, or if anything else hurts!” When transitioning, you don’t necessarily have to reduce your workout, just reduce the time you are barefoot or in minimal footwear. Carry a pair of sneakers along for part of your workout. You may also want to integrate forefoot/midfoot striking into your normal workout progressively. Start off your workout with a forefoot/midfoot strike and transition to your normal strike. Become and stay very aware of your environment, the terrain and what is in front and under foot. Let your feet and legs feel the subtle changes in impact and ground so you can adjust your body. And, of course, when running barefoot particularly, be careful of things that can lead to a stubbed toe or puncture your soles, like nails, glass, fish hooks, needles. Finally, prevent injury and soreness by stretching and foam rolling your feet, calves and hamstrings regularly; preferably after each workout/use. To learn specific feet strengthening, foam rolling and stretching exercises that are best for your body and ability, and learn how to integrate them into your unique workout, contact Coach Travis at learnsafemovement@gmail.com  By: Coach Travis
When it comes to core, most people think, six pack abs. But, that’s only part of your core. Though professionals debate the exact muscles and connective tissue that combine to create your core, the core is most commonly recognized as the muscles and connective tissue that function in trunk and back movement, stabilize the hips, shoulders and back and support the spine. I agree with the thought that the core includes the muscles and connective tissue that attach to the lumbopelvic hip complex, thoracic spine, cervical spine (Clark, Lucett & Corn, 2008) The core is our powerhouse. The core is integral to daily function and is often referred to as your powerhouse because it is your bodies center of gravity, it's where all movement begins, and is the center of power. The 29 muscles comprising the core, act as a girdle holding your body in alignment and allows your extremities to move in a more efficient, effective manner. Think of your body as a kinetic chain from head to toe with each body segment a link connected to create a whole. The energy to move is generated at one link and transferred to the next. All of our movement is dependent upon the function, efficiency and strength of this chain. Your core is at the heart of this chain and if it is unstable, the kinetic chain will lose efficiency in it’s transference of energy, force, balance and stabilization and the bodies ability to generate power will be reduced. Having a strong core is vital to good posture, muscle control, injury prevention, maximum athletic performance and basic daily living activities. “Regardless of the sport or skill, it is essential to have correct biomechanical positioning, or postural control, (the bodies ability to maintain a stable position) in order to maximize energy transfer. Correct postural control requires a strong, stable core. A strong and stable core allows one to transfer energy effectively as well as reduce undue stress. An unstable or weak core, on the other hand, will not allow for optimal force or energy production and will ultimately require compensation in other areas to make up for the lack of force production.” (Oliver, Adams-Blair, 2010) Is that right, a weak core can contribute to injury? It is important to understand that not all injuries are a result of a weak core, however, “many injuries that are not caused by direct contact are due to body mechanics, and they typically can be linked to a lack of core stability. Core stability could also play a huge role in non-contact knee injuries.” (Oliver, Adams-Blair, 2010) It is imperative that everyone, at all ages, maintain a strong, healthy core. Having a strong core is the best foundation for endurance, speed, strength, balance and agility. It is believed that a weak core diminishes a person’s ability to reduce, produce and stabilize force. As kids grow through their adolescence, core strength will ensure proper postural alignment, coordination, and agility, and will help with daily activities from playing the flute to football practice, to healthful sitting posture during homework. As your growth plates stop, reaching into teenage years and beyond, a strong core ensures proper posture through your work life, reducing the risk of repetitive injuries like carpal tunnel or low back pain. As we age, stabilization and balance are imperative to functional, daily living, for that matter it is imperative at any age, however, older adults are at higher risk for falling and potentially breaking bones, such as hips, wrists and ankles. How do I integrate core into my workouts? Exercising the core requires sustained contractions between 6 and 20 seconds to properly stimulate the neuroconnection to the muscle. The best tool that I have found to integrate core into a workout is TRX. When using TRX, you are engaging your core in every exercise you do. Another great way to squeeze core exercises into a workout is to do these exercises during an active rest. |
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