How do I fix my pain and tightness?

If you have been battling pain or discomfort for years, despite seeing lots of different professions (even a chiropractor), and still have not seen any progress, they have probably not looked at the right areas or tested it properly. If their advise was to foam roll, stretch or massage the sore areas WITHOUT extensive testing, they are most likely guessing or targeting the symptoms and not the cause. Should you stretch it (mobility) or should you strengthen it (stability)? Not EVERYTHING should be stretched, massaged or foam rolled, your practitioner's role should be to find out what EXACTLY is needed for your body. Read on if you are interested !

 

What you need to realise is the human body is a survival machine, it will do WHATEVER it takes, to stay upright and continue moving, no matter how dysfunctional, weak or restricted the body is. Therefore, muscles and joints can tighten or lock up as a defensive mechanism to compensate for the surrounding dysfunctions. The best example is the hip flexor. We all love stretching it and digging our thumbs into it right? The hip flexor will tighten up and go into a protective mode when the Psoas muscle itself or the surrounding muscles are inhibited. We commonly misinterpret that tightness and hip pinch as a sign to stretch or foam roll, when really, it's just trying to make sure your body doesn't collapse by tightening the underactive muscle. Don't get me wrong, some people may need to work on the mobility of the hip flexor, but majority need quite the opposite, building motor control and increasing the hip flexor activity. Another reason to have a strong Psoas is because of its direct attachment on the lumbar spine to stabilise.

 

 WEAK PSOAS = LESS LUMBAR STABILISATION = DISC PROBLEMS !

If the hip flexor doesn't do its job to stabilise the lower back, then what will ? It won't, so it has to stay tightened. SO STOP STRETCHING IT !

 

 

Another example is our life-long enemy upper trapezius muscles (traps) causing neck and shoulder pain, most people will think it needs to be resolved by stretching or massaging. Anatomically, upper traps is a shoulder blade upward rotator (needed with all overhead actions) along with the SERRATUS ANTERIOR and LOWER TRAPS. Unfortunately, most individuals have little to no awareness about their serratus anterior and lower traps muscle, hence, is most of the time INHIBITED or WEAK. That means every daily activity that requires our arms to move upwards, we are OVER-UTILISING upper traps because the other muscles are not being used properly. So endlessly stretching and massaging the upper traps WITHOUT proper activation or awareness brought to the serratus anterior and lower traps will never resolve the issue.

 

As explained above, most cases require extensive testing to know the exact cause and the right strategy to implement.

 

Book online with one of our practitioners at Macquarie Park or North Ryde to find YOUR cause !

 

 

 

 

 

 

 

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The Mcgregor's Shoulder

A move that was unexpected in the eyes of Donald Cerrone, I have never seen anything like the shoulder shot he hit me with” stated post fight after his defeat to the revolutionary fighter Conor McGregor.

How did McGregor generate enough force to disorientate his opponent and break Cerrone’s nose?

When asked about his shoulder strike in the clinch McGregor very simply explains “I change levels with that and come up into it” indeed for McGregor it seemed simple for him to generate power without knowing the technical wording behind. For those who are still interested in what he meant keep reading.

CHANGE LEVELS” maximal force generation of the shoulder strike is achieved as McGregor first finds his feet placing into the southpaw stance ready to generate power from his feet then he lowers his centre of gravity by bending his hips, knees and ankles. In my opinion, McGregor’s training camp recognises that maximal power would be generated by using the biomechanics of a jump blended in with the biomechanics of the punch. It is inevitable that there has been a lot of work in developing fast twitch muscles, utilising the kinetic chain (Kinetic chain: the sequence, or chain of muscles, coordinated together to perform a certain movement), with repetition McGregor would have sharpened his coordination and proprioception to master the technique.

Karandikar, N., & Vargas, O. O. O. (2011). Kinetic chains: a review of the concept and its clinical applications. PM&R, 3(8), 739-745.

 

https://www.youtube.com/watch?v=NQux7yuIArs

 

COME UP INTO IT” once he has loaded his weapon all he has to do is fire it relying on his body mass and acceleration (F=MA) and accurately with his coordination and joint proprioception. “Come up” you can see McGregor’s body act like a whip as he shifts his body weight from the ground up by allowing force being generated through his body to his shoulder. Now how can he inflict so much damage to the point Cerrone’s nose was broken and bleeding without his arms being swung?

The arms can generate roughly 24% of a punch, whereas, 39% was generated by the legs (pushing of the floor), and 37% from the torso (rotational power).
Filimonov, V., Koptsev, K., Husyanov, Z., & Nazarov, S. (1985). Means of increasing strength of the punch.

Strength & Conditioning Journal, 7(6), 65-66.

 

https://www.youtube.com/watch?v=meUNR0SgSXw

 

All in all, the body can be a deadly weapon when we can understand how to generate force, sharpen our co-ordination, joint proprioception and the biomechanics of our body. In my opinion, future of fighting will continue to be revolutionised with new moves, techniques and training/coaching staff.

 

Dr Mintae Kim

Sports Chiropractor

Macquarie Park

Kinetic Sports Chiropractic

 

 

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Are you experiencing inner thigh/Groin pain ?

Have you been experiencing groin pain?

 

If you are experiencing groin pain or general pubic symphysis pain then you need to be quick to seek guidance from a professional practitioner.

Any of these apply to you?

  • Groin pain either on one side or both,
  • pain with running/sprinting,
  • changing directions,
  • kicking with pain after warming up or training

you may have what’s called Osteitis Pubis.

With no rest and continued playing the pain may progress to the abdominal area and pain may prevent you from kicking, sprinting and directional changes, again this would be indicative of your inflammatory pelvic condition progressively worsening.

 

Inflammation of the Pelvic bone (Osteitis Pubis) 

 

Osteitis Pubis is defined to be inflammation of the pubic symphysis (cartilage between the bones) and the surrounding insertion of the muscles that live there.

Commonly caused by poor biomechanics (how you move), an imbalance of muscles that function to to stabilise the pelvis and hip resulting in poor motor control by the nervous system (the brain failing to turn on the correct muscles when running, moving etc)

 

The studies show that:

  • Midfielders are more likely to face this problem, higher risk (approximately 40%)
  • Strikers and defenders were near the same but less than midfielders, moderate risk (approximately 20%)
  • Goal keepers were low risk (approximately 10%)

 

 

How to overcome Osteitis Pubis?

Sufficient amount of rest is necessary to minimise the inflammation and to prevent further injury and aggravation of the Pubis. Only certain types of exercises are warranted at this stage along with specific low intensity stretches have shown to be effective across case studies.

It is important to implement a personalised and structured rehabilitative plan, knowing what muscles are weak and what muscles are over working to balance out the pelvis to provide optimal stability with more forceful movements.

Lower Level Laser Therapy, Shock Wave Therapy, Electro Therapy along with Hydro Therapy, Physical Therapy and Manual Therapies have all shown to be helpful in speeding up the recovery progress and decreasing the back to sport time period.

 

 

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