bio mechanics

BARE ALL BAREFOOT PART 4: PERFORM BETTER & BE “PARASYMPATHETIC” TO YOUR FEET

BARE ALL BAREFOOT PART 4: PERFORM BETTER & BE “PARASYMPATHETIC” TO YOUR FEET

Sarah Jamieson / News, Reflections, Reviews / / 0 Comment

For the past week and a half I have been re-experiencing the same physical breakdowns that have plagued my ultra running for nearly 2 years. These include:

  • Left hip hike (also known as lumbo-pelvic dysfunction)
  • Left side – minor referral in the SI Joint and glutes
  • Left  side- dislocation of T2, T8 and T10
  • Right side – Medial  “Soreness” around the right knee
  • Right minor “plantar fascitis”

Aka – a whole set of awesomeness. Now, reviewing many of my earlier posts, does this not sound a lot like breakdowns in the spiral line; which many runners and ultra linear athletes fall victim to. Most of us tend to go directly to the source of our pain, and for me this has always been the left side of my low back  everything else is really just along for the ride. However, when we follow the line itself we can see that all of these “symptoms” are merely just that – referral and energy blocked area of the larger scope of the issue; which is instability of the pelvis due to improper foot placement when running.

FACT – I am a heel striker! There I have said it, my skeleton is out of the closet. Another confession, I pitch forward and forward head carrier. You now know all my secrets. This brings me to my next food for thought on the runners list of recovery and preparation – manual therapy. I am a big advocate of RMT and FST, as it allows us A-types to chill out, focus on proper parasympathetic integration and connective tissue work to passively (but actively) break up binding in the areas of blocked energy.

Be “Parasympathetic” to Promote Whole Body Recovery:

On Friday, I had the opportunity to hop on Gael Bishop’s massage table and within minutes was literally feeling those areas unbind and release. An integrated approach to health and wellness, as well as, performance enhancement is key to any persiodized program.

How can RMT and FST assist with recovery and prepare the tissue for your next phase in training? Moreover, What general effects does massage have on the parasympathetic and sympathetic divisions of the autonomic nervous system and the endocrine system?

“The purpose of massage therapy is to prevent, develop, maintain, rehabilitate or augment physical function or relieve pain (Massage Therapy Act, 1991). Massage Therapy is recognized as one of the oldest methods of healing, with references in medical texts nearly 4,000 years old. It is a widely accepted and effective treatment for reducing stress, decreasing muscle pain and stiffness, and for aiding in rehabilitation and postural realignment.” This little snippet of a excerpt was taken directly from Gael Bishop’s website.

Gael has been in the fitness industry for over 18 years and continues to inspire her clients to achieve their goals.  Her experience as a Personal Trainer, Group Fitness Instructor and Registered Massage Therapist places her clients in very good hands.  Gael is committed to teaching her clients to “Trust Their Strength”, learn about their bodies and discover a new level of health and well being.

The human body is a finely tuned interaction of organs and systems. “the close inter-relationship between the somatic, autonomic and endocrine systems makes it impossible for pathologic changes to take place in any one structure without causing adaptive changes in other structures.” Edner, quoted in Chaitow (1983).

The Autonomic Nervous System is a system of nerves and ganglia that act as an interconnected web or “communication highway” with the distribution and reception of predominantly involuntary impulses to the heart (beat and contractile force) smooth muscle (vasoconstriction or dilation of arterioles) and glands (increasing or decreasing their secretion).

It can further explained by looking and the two sub-divisions – the sympathetic and the parasympathetic systems. While the sympathetic nervous system serves all parts of the body, the parasympathetic Nervous System is confined to the head and trunk.

Generally associated with the fight/flight response by its role in sedating the body and restoring it to the resting state it was in prior to sympathetic stimulation, where the ANS is a modifier of activity; either increasing or decreasing movement to respond to external and environmental stimuli.

Massage stimulates the sensory and proprioceptive nerve fibres of the skin and underlying tissues, and that these messages pass along the afferent fibres to the spinal chord, producing various effects in any zones supplied from the same segment of the spinal chord. … Such reactions are called reflex effects. When we take into account the make-up of the fascial system, an interconnected matrix which resemble, at the microscopic level, mini tubules that send nutrients and transmit nerve impulses to every aspect of the human body and every system; therefore, the benefits of massage are great. It can not only produce a local effect but may can establish a soothing effect on the body as a whole; as it can increase the sympathetic response.

Massage also may cause vasodilation in the skin and muscles by stimulating receptors of the sympathetic nervous system. Deep tissue massage often leads to a sense of relief and peace during or after the event – even if some of the deep tissue work is painful at the time of treatment. If we (as the client) also focus on linking this treatment with deep breathing – the brain can then be signaled to secrete the necessary hormones necessary to relax tissue even further, which aids in recovery and relaxation.

“Painful, stressful, and emotional experiences all cause changes in hypothalamic activity. In turn, the hypothalamus controls the autonomic nervous system and regulates body temperature, thirst, hunger, sexual behavior, and defensive reactions such as fear and rage.” (Tortora and Grabowski, 1996). Therefore; it is also safe to say that the parasympathetic system is integral to maintain “being chilled out,” as many athletes tend to be very “A-Type” keeping our muscles in tune with our response systems will aid in all aspects of our performance and phases in training.

“Back’ Tracking to the LPHC:

Taking a quick review of my own personal physical stress, the lumbo-pelvic complex. THE lumbo-pelvic-hip complex (LPHC) is a region of the body that has a massive influence on the structures above and below it. The LPHC has between 29 and 35 muscles that attach to the lumbar spine or pelvis (1,2). Above the LPHC are the thoracic and cervical spine, rib cage, scapula, humerus, and clavicle. These structures make up the thoracolumbar and cervicothoracic junctions of the spine, the scapulothoracic, glenohumeral, acromioclavicular (AC), and sternoclavicular (SC) joints. Remembering back to our 4 part series “Shouldering Responsibility,” we identified that the shoulder is not solely comprised of just the glenohumeral joint, but there are 4 joints to consider.

The LPHC is directly associated with both the lower extremities and upper extremities of the body; which is why promoting the relationship that exists between the hips and the shoulders is important to note. Because of this relationship and dysfunction of both the lower extremities and upper extremities can lead to dysfunction of the LPHC and vice versa. In the LPHC region specifically, the femur and the pelvis make up the iliofemoral joint and the pelvis and sacrum make up the sacroiliac joint. With runners, and improper gait cycles, the femoral head of the femur can literally jam the hip socket and compress the joint, shortening the leg and adding compression to all the lower limb joints (hip, ankle and knee).

Collectively, these structures anchor many of the major myofascial tissues that have a functional impact on the arthrokinematics of the structures above and below them. It is no wonder that there can be no isolation of one area to soothe the pain associated with biomechanical breakdown – it is a series or sequence of release and corrective control needed to effectively “treat” my “so-called” injury. RMT and FST sessions is an integral part of recovery days and during my peak training (especially gearing up for a 101km ultra run in late May).

Connecting the Nervous System to our Feet:

One branch of the nerves found in the feet stems from the largest nerve in our body, the sciatic nerve. Hence, the importance of your peids and the appreciation of the force and loud we apply on our feet per day. We know that the hands and feet house the majority of our bone structure. Our feet come with 26 tiny bones and last week we looked at the integration of the arch (plantar fascia) and the Achilles Tendon; which act as springs in our body to effectively distribute energy and loud through human locomotion.

The sciatic nerve consists of two nerves, the tibial and the common peroneal. These nerves are tied together by connective tissue and the wonderful adaptability of our fascial systems (primarily connected to the spiral line in the case of my LPHC). The sciatic nerve sends its two branches down the leg into the foot. In the foot these nerves branch out again, with many divisions nourishing the entire area. Thus the importance of regular manual therapy on the posterior and spiral lines are integral to optimal functioning and performance output for any athlete with similar symptoms of bio mechanical breakdowns. Add in a little traction – and as they say “Bob’s your Uncle” (Bob actually is my uncle so I can this without generalizing all the Bob’s out there.”

More than Just a Reflex: “Reflexology”

If you are an athlete, make sure to ask your RMT or FTS therapist to treat the feet, or even add in Reflexology; the trigger points in the feet can also aid in more than just “muscle and tissue” release, but in identifying the areas of pain that are usually associated with organs and areas of other discomfort in the body. Hence why all these manual therapies are important at one time or another, much like our bodies, there is no isolation of one being better than the other. A unifying theme is the idea that areas on the foot correspond to areas of the body, and that by manipulating these one can improve health through one’s qi.

Around the world and throughout history, reflexology has been rediscovered time and time again. Archeological evidence points to ancient reflexology medical practices in Egypt(2330 BCE), China(2704 BCE) and Japan (690 CE). Reflexology is an alternative medicine involving the physical act of applying pressure to the feet, hands, or ears with specific thumb, finger, and hand techniques without the use of oil or lotion. It is based on what reflexologists claim to be a system of zones and reflex areas that they say reflect an image of the body on the feet and hands, with the premise that such work effects a physical change to the body.

This concludes our 4 part series on “BARE ALL, BAREFOOT.” Next week we will have a 2 part series on Golf, Fascial Stretch and Stability. Get Ready to “Swing” into action!

Sources:

Shouldering Responsibility: The Mastery of Integration, Are You “Packing”?

Shouldering Responsibility: The Mastery of Integration, Are You “Packing”?

Sarah Jamieson / Reflections, Reviews, Styles / , / 1 Comment

Yoga is both a personal expression and a private odyssey. It is the martial art of the soul, and the opponent is the strongest you’ve ever faced: your ego. — Scott Sonnon”

 

Myofascia is a flexible network of tissue that surrounds, cushions, and supports muscles, bones, and organs, and at the microscopic level, its structure are microtubules that transfer nutrients, sensory input and act as a riverbed containing the flow of interstitial fluid; which is a critical influence on the immune and hormonal systems. Fascia is also our protective barrier and our primitive shock absorber that sits on top of and intertwined within our muscles and organs. In daily life, this connective tissue is an underlying determinant of movement quality, free flow of energy within the tissue, mood, alertness, and general well-being.

On Thursday night I was given the opportunity to come out to a Police Judo class at SFU, operated and instructed by Vancouver Police Officers with Odd Squad Productions; Sgt. Toby Hinton and Al Arsenault. Both Judo and Yoga activate the deep arm fascia and, as we know shoulder and elbow injuries are common place in both of these sports. When postures or arm locks are performed incorrectly, or when too much force is applied, this can lead to serious injury if not performed correctly.

As part of our Shouldering Responsibility series, our focus is going to be two fold (1) to showcase the importance of the fascia system in relation to Judo and Yoga (2) to educate on proper shoulder stability and “shoulder packing” which is used frequently in both Yoga and in Judo, primarily in arm locking, counterbalance/ transfer of energy and integration of the nervous system and communicating our visceral threshold.

The Mastery Of Sport:

Judo (otherwise known as the “gentle way”) is a martial art rooted in combat sport, grappling and joint maneuvering. Very practical for law enforcement and relative tactical training, but it’s also very closely linked to Yoga because of the grace and flow and mutual respect between the teacher and the student.

A style of Yoga closely linked to martial arts; (one that I have been practicing quite recently) is called Prasara Yoga; which embodies the 3rd mode of Hatha yoga, incorporating both Asana practice and Vinyasa, or breath linkage. Prasara Yoga is  founded by Scott Sonnon, formerUSAnational martial arts team coach, international champion and internationally acclaimed Yoga Teacher and Author. This style of Yoga provides counterbalance to the body through dynamic flow and resyncing the breath through movement and structure.

The Fascia System: Integrative Primitive Patterning

The fascia lines that deeply affect shoulder stability and engagement can be broken down into smaller, integrated segments, such as the:

  • Fascia over deltoid
  • Subscapular fascia
  • Supraspinous fascia
  • Infraspinous fascia
  • Pectoral and axillary fascia
  • Clavipectoral fascia

For a review of the deep arm lines please see our previous article from week 2 (Shouldering Responsibility: When Mobility Goes Over(your)head). Most injuries are connective-tissue (fascial) injuries, not muscular injuries—so how do we best train to prevent and repair damage and build elasticity and resilience into the system.

All of these fascia lines come into play in both the arm locks in Judo, and shoulder stands/inversions in Yoga. As previously mentioned, we have 4 joints to consider when loading the shoulder and arm or counter locking when force is applied. These joints are  the glenohumeral joint (GHJ),  acromioclavicular joint (ACJ), and the sternoclavicular joint (SCJ),  and the The scapulothoracic joint.

Shoulder Packing:

Keeping the integrity and movement of all 4 joints within the shoulder complex; to maintain scapular stablity on the tspine as the scapula rotates upwards, the scapula’s position on the tspine has to be maintained through the application of force to full posture or to full joint lock out.This requires what is now being called shoulder packing, – maintain the scapula’s position on the tspine while it upwardly rotates, making sure the sub-acromial space is not compromised.

As I engaged with the movements I realized how important the role of the fascia system is, by way of communicating the visceral response to joint locking and nervous system integration. In Yoga, most of our transitional poses (downward facing dog, rockstar pose, shoulder stands and head stands) require a great deal of shoulder and upper extremity stability. There seems to be some confusion as to what packing the shoulder actually is, when to do it and why.

Keeping the shoulder packed does not mean to limit or stop the normal scapulo-humeral rhythm in an overhead movement or subduing an opponent. In fact, packing the shoulder will actually reinforce and create proper overhead movement mechanics, as well as “turn on” the deep arm fascia which enhances sensory output and nervous system integration with the fascia reinforcing the intentional focus on proper motor-programming.

In shoulder stands and inversions, as well as in arm locks which are followed after the basic throw thechniques in Judo – known as the Ashi Guruma (Foot Wheel) and Deashi Harai (Advancing Foot Sweep). There needs to be simultaneous engagement of the lat, serratus, and traps in the proper sequence as the humeurus moves into the overhead position.

This keeps the scapula stable on the tspine while it properly upwardly rotates, allowing the rotator cuff to build and maintain tension for humeral stability, keeping the humerus in the glenoid with the proper PICR as it moves into the overhead position. This keeps the sub-acromial space uncompromised and impingement potential at its lowest.

To see this in action, I came across this video by way of Jena Fraser, RMT and West Vancouver Chiropractor, Dr. Carla Cupido at Baseline Health, this video represents how shoulder packing protects the shoulder joints (gleno-humeral [GH] & acromio-clavicular [AC]).

Watch how space is preserved and structures aren’t jamming into each other when the subject raises their arm for a overhead press using fluoroscopy imaging:

1. With no shoulder packing – muscling the arm up – http://www.youtube.com/watch?feature=player_embedded&v=bkJi23yKTDs

2. With shoulder packing – a stable complex/proper biomechanics –  http://www.youtube.com/watch?feature=player_embedded&v=ibmcNJta5vk

 

Sources:

Flouroscopy of the shoulder complex: Video found via Jena Fraser, RMT with LifeMark Richmond Oval and Dr. Carla Cupido with Baseline Health -West Vancouver Chiropractor.

Scott Sonnon Prasara Yoga – http://www.prasarayoga.com/index.php

Scott Sonnon –  http://www.rmaxinternational.com/flowcoach/

Vancouver Police Department Police Judo – http://vancouver.ca/police/about/judo-club.html

Odd Squad Productions – http://www.oddsquad.com/

A “HIP” Guide to Happier Movement: “Corporate Syndrome”

Sarah Jamieson / Reflections, Thoughts, Tips / , / 0 Comment

Have you heard the common terminology “Corporate Syndrome (CS)” otherwise known as “Occupational Overuse Syndrome (OOS),” in and around your office?

There seems to be a syndrome for every possible structural breakdown, “CS and OOS” are otherwise known as a combination of the elements of upper crossed syndrome (UCS) and the lower crossed syndrome (LCS), which we have featured in the last two “HIP” guide articles to happier movement.

Uniquely classified, as in individuals who exhibit elements of both these structural breakdowns and related symptoms/physical adaptations your body undergoes as a result of being in a seated position for far too long and progressively, and/or over a long period of time.

Due to poor ergonomics, most people in these situations either find themselves learning over a desk to read, or hunched at a computer typing all day. Mostly common in the corporate cruncher, or the student.

Since, changing careers isn’t usually an option for many of us, and school requires many months, years or fine tuned learning; the natural first place to start is to assess the symptoms and level of (dis)comfort?. The physical adaptations we generally
see as a result of this repetitive seated position you are most likely to “feel”if experiencing UCS and LCS include the following:

Upper Crossed Syndrome:

  • (shoulders round forward, chest tight)
  • Upper trapezius
  •  Sub occipital (neck is very tight, with orward head carriage)
  •  Deep neck extensors
  •  Pectoralis major
  •  Levator scapulae

Lower Crossed Syndrome:

  • Hips are tight and limited external rotation)
  • Quadriceps
  • Hip Flexors
  • Hamstrings
  • Calves

The muscles that tend to be weak or lengthened include:

Upper Crossed Syndrome:

  • (postural muscles and posterior chain)
  •  Rhomboids
  •  Middle and lower trapezius
  •  Deep neck flexors
  • Scalene and deep neck flexors

Lower Crossed Syndrome:

  • (Pelvic stabilizers and posterior chain)
  • Glutes, and sub groups
  • Trunk (transverse abdominals & 4 pillars to intra abdominal pressure)

Other associated pain referral symptoms include:

  • Carpal Tunnel (forearm, and elbow pain referral)
  • Pelvic imbalances (hip hikes, anterior or posterior tilts)
  • Low back pain and SI joint pain referral

Does this sound familiar? If so proceed to the next step.

Next, take a look at your chair and workspace. This is known as postural ergonomics. Your workstation and office seating has to support your body. Historically, the word ergonomics was just another name for “Human Factors”. Today, ergonomics commonly refers to designing a workspace environment that focuses on maximizing safety and efficiency.

Biometrics and Anthropometrics play a key role and in easier terms – your workspace is designed to your mechanics and what you require to make your job easier, to keep you healthy and for long term sustainability.

 

Even though you are seated you are still dispensing energy to hold you in that frame and when the body is expected to sit in the same, uncomfortable position for periods of time the body can experience a number of negative reactions including:

  • increased compressive load on the spine and pelvis
  • reduced blood flow to muscles resulting in compression of soft tissue and associated numbness and pain
  • increased pooling of blood in the legs and feet which further reduces blood flow
  • holding the body in one position means that muscles have to contract leading to tiredness and fatigue

Ergonomic intervention can help prevent and decrease the symptoms resulting in less absenteeism, better energy throughout the day and higher productivity/efficiency. Not to mention better posture overall. Using simple materials for intervention makes it feasible for workers to modify their own workstations to gain the benefit from basic ergonomic recommendations.

Lastly,  stay active outside of work, to include regular amounts of cardiovascular work,  strength, stability and mobility sessions. Yoga has we known has many benefits beyond just flexibility, it also reduces stress, reduces tension to your muscles and skeletal frame, and allows you to focus your attention on your body, mind and spirit.

OUR CONSCIOUS ‘WEB’ : ARE YOU LISTENING?

Sarah Jamieson / Thoughts / , , , , , , , , , , / 0 Comment

Over the course of the last several weeks we have looked at the benefits of the fascia system, and showcased a few of the meridian lines with relation to the practice of yoga and sport, but before we break the lines down further, lets take a moment to  bring the fascia system into consciousness and reconnect with the bigger picture.

Yoga and sport are not just about muscles and contractions – it’s about whole body communication and connection to the self. It’s about a whole series of systems working together as a unified symbiosis of pure movement.

We have discussed that this body wide net is one of the body’s most significant communicators in providing us with feedback and messages as a response mechanism to what is going on in our body. It is a conscious web, always present, communicating mechanical messages in and around the body, a synergistic dance of tension and compression,  force and stability.

The question is…are you listening?

These whole body linkages, not only shed light on how the body responds to pain, discomfort, energy levels etc, –  but there is a much larger connection between the fascia, the body and the mind; which is much more powerful.

Yoga engages the body and mind in a way that has therapeutic benefits and acts as a gateway to “re-form” ones self, our purpose and acts to discipline the mind through working with the body. Our attitude, energy and behaviors play a significant role in how our fascia responds; thus a conscious, all encompassing sensory experience.

Myofascial Meridians can give you a deeper understanding of the whole-body patterning needed in posture and function, in every day life and in performance based athletics. It gives us insight into the very concept that isolating a muscle or “area” is rarely the problem or failure, (meaning just one muscle, or the point of failure in the structure resulting in pain). When you experience knee pain or back pain, your whole body and every system experiences this on a biological level, however, we are custom to thinking and feeling it within a narrow lens. Yoga can help expand our perception and allow us to listen and become more aware of each movement as a whole body experience.

In transformational bio mechanics and functional movement (which Yoga paved the way for), this is called re-modeling or re-patterning.

“The way we have looked at Western anatomy is undergoing a somewhat of a revolution, or a paradigm shift. You’re constantly remodeling your system both in response to your psychological experience and your physical experience, and your habitual experience, including your exercise. So that if we starting looking at how this system operates as a system we would start to see a whole other way in which the body is conscious. Yoga can be seen as a fascial remodeling technique” – Tom Meyes, The Magazine of Yoga

For example, the ‘Spiral Line’ can show you how to resolve and re pattern rotational compensations or a lack of spinal mobility in a way that no assessment of any single muscle can give.

Fascia has ten times the innervating power then muscle; therefore, it is a grand communication tool and conscious operating system to tune into. Next week our exploration of the fascia web and anatomy trains continues with the Lateral Line, where we will explore a movement meditation for understanding the mechanics and benefits to side bends, and lateral movement.

Sources: Tom Meyers – Anatomy Trains & The Magazine of Yoga

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