8% Bodyfat

   This article is one that has taken some time to get to, namely since Ive been trying out a nutritional plan that I did NOT develop but wanted to evaluate for myself and on others, and now that I am convinced that it can be done, I will share it with you. This nutritional solution is pretty effective and gives you several options, and was developed by none other than Dave Palumbo. To be honest I thought I would HATE eating this way but it is very similar to the way I normally eat now. And you wont starve yourself eating this way, actually it forces you into a schedule which most people need anyway. Now, this solution CAN bring you to sub-8% bodyfat, but it will not do so overnight, or after a week, unless you happen to be starting at 9% BF, and if you are there, chances are you dont need this nutritional solution.

Chicken and Almonds FTW

There are only a few rules:

• Eat every 3 hours (this includes within 30 minutes of waking and within an hour of bed)
• DONT SKIP MEALS
• IM SERIOUS DONT SKIP MEALS
• Give it a week and see if you havent seen any results. (this assumes that your metabolism and hormonal levels are near normal)

 Here are your options, eat ONE of these every 3 hours.

1. 8 oz. Chicken or turkey + 1/2 cup almonds
2. 8 oz. lean fish (tuna, flounder, catfish, etc) + 1/2 cup almonds
3. 5 whole eggs
4. 8 oz red meat (ground beef, flank steak, etc) + 1 tablespoon olive oil
5. 50 grams whey protein isolate + 1/2 cup nuts

Notes:

• 1/2 cup of almonds can be substituted with 2 tablespoons of peanut butter

• you can eat unlimited amounts of these with any meal:

             Broccoli
             Kale
             Asparagus
             Brussels Sprouts
             Collard Greens
             Spinach

• For every 10 lbs ABOVE 200 lbs, add 1 oz. protein to each meal (if you weigh 220, add 2 oz, so meal option #2 would be 10 oz tuna + 1/2 cup almonds)

Thats really all there is to it.
Thanks to Tim Ferris for your wonderful book, to the genius of Dave Palumbo, and Sean Esna for the stimulus to write this article.

Band (Dis)Traction - Part 2 of 2

   If you have read Part 1 of this article, you should be somewhat familiar with band traction and how it tractions particular joints for beneficial, pain-reducing effects. If you have read the knee article, you should be familiar with how traction and distraction work in similar ways. If you arent familiar, please go and read the articles linked above for a brief review.
   We know from earlier that band distraction is essentially traction with movement through a ROM(range of motion) and that we usually use less band tension to accomplish this than we would use for static traction. Technically this distraction is known as "Band-Assisted Joint Distraction w/ Active Circumduction" but I don't wanna see people's heads explode every time I try to describe this. Band distraction can be used as part of a thorough warm-up, and if used with a compression device (neoprene sleeve, ace bandage, etc.) on the joint being distracted, can markedly improve the joint feel. We will try to cover band distraction for most major joints, but knee distraction has been covered a bit in the previous article, so there will just be an alternate distraction setup for the knee here.
   Wrapping the joints before distraction work is NOT necessary, but I feel it so strongly correlates to pumping blood better into a joint/joint space and removes grating/pressure upon nerves or bone/cartilage that I am adamantly stating right now that you should research and learn how to wrap the joints if you dont have compression clothing, etc. Youtube is excellent for learning how. You should have no excuse to not know how to wrap/splint/tape.
The ULTIMATE method of distraction would be to:
1)Ice for 2-3 minutes, dry off.
2)Apply Icy Hot/Blue Heat/Equi-Block/etc.

3)Wrap joint/bodypart to be distracted

4)Apply band distraction.

5)Observe the decreased joint pain and increased ROM. Smile.

Shoulder/Rotator Cuff Distraction
Step 1: Wrap band around wrist, step away from anchor, and allow tension to pull the shoulder joint longer.

 Step 2: Thumb and hand should rotate 90 degrees clockwise for the right hand, and 90 degrees counterclockwise for the left. Thumb should start by pointing across the plane of the body and rotate upwards till pointing straight up. At the same time, the shoulder joint should be shortened by 'sucking the arm back into the socket,' I know this is not a good description of what happens here but if you play around with it you will find out what I mean; this action is done against the band tension. We start with the band pulling the shoulder and arm directly straight out to the side and repeat 5-10 reps before gradually turning to face the anchor and repeating. This method I usually reccomend 5 reps, rotate in, 5 more reps, etc. until you have turned in 4 times in succession until you are facing the anchor.

Elbow Distraction
Step 1: Tie a slip knot around the elbow and anchor the other end of the band (mini bands work well for this) around a post, a peg on a rack, a doorknob, etc. 

Setup

 Step 2: Create a closed-chain movement by placing hand on to a surface that you will not move it from during the movement. In this case, the ground works, but you can perform this movement on a barbell sitting in a rack, with one hand on the barbell and the other end of the band around an upright on the rack.

Photo 2

 Step 3: Flex the elbow joint against the resistance and allow it to pull back into a nearly straight/locked out position. Once you reach this position the series is simply an alternation of photo 2 and photo 3. You should flex the elbow several times in this position (5-10) and then move it a hand's width farther from the anchor point (increases the tension in the band slightly each time). Repeat until A)joint feels better, or 2) you run out of room or the band snaps. 40-50 reps total on each elbow is common.

Photo 3

Hamstring (epsecially inner thigh/lower glute muscles) Distraction
Step 1: Loop band around upper thigh, step away in a side lunge position. Focus must be made to extend the leg under tension.

 Step 2: Allow for the band tension to slowly pull the body back upright and allow the knee to bend slightly at the top. Repeat step 1 & 2 for a total of 30+ reps, at varying angles toward/farther away from the anchor point.

 

Glute + Hamstrings Distraction
Step 1: Loop band around lower back (use average or strong bands for this), and squat excessively far back with your hips. The band should keep you upright in this overly backwards-sitting squat.

 Step 2: Allow the band to assist you in returning to the standing position. As with most band distraction, facing away in several directions as you repeat this series of steps is a good addition. 50+ reps with this distraction due to the size/strength/capability/importance of these muscles/muscle groups.

Knee (alternate) Distraction
Step 1: Slip knot a band around the knee joint, pulling away/behind.

 Step 2: Walk away to generate band tension. Ensure that foot is pointed directly ahead. Start at what appears to be a half-kneeling/half-squat/split-squat stance, and bend the rear knee against the band tension. Allow the band to slowly pull the knee back into a more extended position.

 

 Step 3: Refer to the photo below to observe that the knee does not need to lock out, nor should it, before you begin the split-squat manuver again. 20 total reps, without any angle change, is all that should be needed here. Most of the weight should be on the front leg, and this is NOT any indication on how to squat correctly. This is simply moving the knee through resisted flexion.

Lower Back + Glute Distraction
Step 1: Position yourself as shown at a wall or power rack, with the band anchored securely above.

 Step 2: Cross legs at the ankles (slightly above works too)

 Step 3: Extend hips and raise the glutes and lower back off the floor.

 Step 4: Bend at the hips and gradually allow yourself to lower back to the floor. This can also be done as shown in Dick Hartzell's video on Lower back Rehab/Traction video in Part 1 of this article. Legs/hips can be distracted independently by leaving one leg paralell to the floor while movement/distraction occurs on the leg wrapped around the band. 20-30 reps seems to alleviate much of the lower back pain.

Hip Distraction
Step 1: Loop band around one thigh, fairly high up, and turn away. The trailing leg should be in traction. Bend the leg at the knee and pull with hips forward to bring your knee closer to your chest.

 Step 2: Once you have brought your knee close to your chest, allow the band to pull the leg back to a semi-straight position again. And alternate through these series of photos, step1 and then step 2. Reps are up to the individual, as the hips are VERY tight for most American people, but can loosen dramatically with this distraction. Personally I use 15 on each hip if I feel they arent working/firing correctly.

 This covers the most common band distraction methods for alleviating joint pain, as well as several that are quite uncommon. Feel free to use/adopt what works for you and discard the rest.

Special knee traction/distraction/rehab article!

   So as someone with quite a bit of experience w/ knee injuries, I have put together an article (short and sweet, just like Josh Kim) on a veriety of treatments. These are not all used effectively together, but in some cases they can work all together. With that said, identifying the issues that caused the knee issue/injury is paramount of importance. The knee is a hinge joint and SHOULD only operate in one plane. Take a car door and twist the top away and the bottom of the door toward you and see if the car door closes well after (NOTE: dont really try this; if you actually do this the damage, and the responsibility, is up to you. This is just for mental imagery). That would be an example of forcing a single-plane joint to move in a dual-plane manner (through shear forces) and will certainly result in the destruction of the joint.
   Since the body works in kinetic chains, observe the mobility (or lack of) of the ankle and hips. Do the ankles dorsiflex beyond 90 degrees? do they evert (tilt outward-facing at the bottom of the foot) or invert (opposite of evert) at or near end-ROM for plantarflexion or dorsiflexion? What about the hips? Are the hip flexors chronically shortened and overtight (if this subject is American, then the answer is a resounding yes 99.99% of the time), and are the glute /hip complexes able to effectively rotate the femur inward and outward at all points of hip flexion/extension? Check all these points to observe what issues the kinetic chain is placing on the knee. An example is the lack of femur rotation outward near the bottom of a squat (almost end-ROM for most ppl) causing varus stress on the knee and possible overtension of the MCL.
Band Traction
Band traction for the knee is iffy business. If the ligamentous tissue is damaged this could result in serious pain and/or injury. Even meniscal damage can cause some pain due to the vacuum suction-like effect when pulling apart the joint space. With that said, however, feel free to give it a try. If it helps, use it. If not, avoid it.
Knee Traction #1

Wrap the knee before traction and distraction

Knee traction on swiss ball

Alternate view of traction on knee

 With this first setup you should ensure plenty of time is spent in traction before moving anything. A friend can push down on the band about midway between the anchor point and the attachment to the body to generate more tension for additional traction. Also, gradually rolling the swiss ball back underneath the knee, inches at a time, will eventually get the knee joint open and lengthened.

Knee Traction #2
This alternate setup is more aggressive and should be approached mildly at first to evaluate the appropriateness for the individual and their particular issues.

Tension on the ankle and above the knee

Additional tension by looping around the elbow and pulling upward

Be sure to use lighter bands (minis work well) to start with. This can generate serious torque forces on the knee joint if not careful. Allow to move through a range of motion for the knee before considering this done.

Band Distraction
Band distraction is very similar to traction, except the tension is less than with traction, and this is dynamic traction through a ROM essentially, where traction by itself is simply static. Move the joint around through a ROM, and use additional help moving the body/joint complex against resistance if needed. An example is Knee Traction #2, the band looped above the knee joint, that setup can be used if you arent strong enough (ie your hip flexors) to move the knee through a decent ROM against the band.

Extended in distraction

Partial flexion in distraction

   Remember, band distraction is all about movement + traction. Ensure that while in distraction, the knee can move in flexion/extension with the femur in inward/outward rotation positions as well. If you find a weakness, that is your new enemy. Kill it. If the knee is not able to flex at such a large ROM with the femur in external rotation, it looks like a 10 min squat test to free up those tissues would be a good start. Problem solving all the redundant combinations of problems for all the issues in the body is NOT something I plan on doing here for free, not could I do it accurately over the internet. So if you have a basic question, ask away. If you want me to problem solve for you (for free), you would be better off slamming your head in a door.

Knee Rehab
Knee rehab is a snake oil business at best unless you can identify what/where weaknessess are coming from.
Foam rolling and SMR should be your friend and you should identify which tissues are sensitive to the SMR and correct this sensitivity (usually due to a trigger point).
This video shows the Terminal Knee Extension (TKE) which is the basis for most knee rehab.

This video is part one of several (I think 8) and Buddy Morris is VERY knowledgeable about fixing knee issues, being a former NFL head/strength coach. He gives a good progression/regression for TKE's somewhere in one of the parts of this interview: ie watch all of them.

If this video has information you need be sure to seek out the other parts to this interview.

This video below has several good ideas for knee rehab, however, I would personally use them as a method of evaluating for problems, not necessarily the method of correcting them.

Lastly, for more information on traction/distraction, check out this:
http://www.t-nation.com/readArticle.do?id=1105903

Band Traction (Part 1 of 2)

JumpStretch Bands are useful in many, many ways

Band Traction
   This technique is used for treating many ailments common to joints, however it isn’t commonly utilized, I fear due to ignorance of it. Seeing as how it has fixed many issues and lessened (or even eliminated) many cases of joint pain, I feel its use amongst athletes should be more common.
   Common traction involves attaching a band to a stationary object and also to a body part/limb, and pulling the body away from the anchor to generate tension. This tension generated by the elastic properties in the band can serve to lengthen the joint complex it is applied to and can cause several audible ‘pops’ as blood gases trapped inside the joint can be released. These sounds do not correlate to any benefit or beneficial effect other than a possible placebo effect of pain reduction. The relocation of the joint itself however, including the lengthening of chronically shortened/inflamed/irritated stabilizer muscles, can be of actual benefit to the user. We generally go for several minutes (at least 60 seconds) in each position as part of a good warmup, although this is also done on days off to better prepare ourselves for the next training day. Many consider this recovery work since it helps them so much.
   Shoulder Traction
   If you check out the following links you can see Dave Tate (CEO of Elite FTS) showing how overhead, frontal, and lower traction can be set up on the shoulder complex. This is good, but a very basic overview.
http://train.elitefts.com/exercise-index/band/shoulder-band-traction-overhead/
http://train.elitefts.com/exercise-index/band/shoulder-band-traction-forward/
http://train.elitefts.com/exercise-index/band/shoulder-band-traction-bottom/
There are more ways to develop traction in the shoulder complex that are less common, and most are usually more effective in generating the effect we want. Here is a series of photos to show how the band is wrapped AROUND the wrist instead of being held in the hand:

Step 1

Step 2: Wrap over

Step 3: Wrap under

Step 4: Wrap under complete

Other positions for shoulder traction:

 

 

Note staggered stance, same side leg forward, and thumb upward pointing

Another view for better visibility

The pictures above show a lunge-type stretch done facing away from the band traction anchor point. The key points here that make this traction position different are 1) the thumb must face upward to pull the shoulder back in relation to the pectoral structure (can help correct anterior shoulder positioning and overtight pecs), and 2) the forward leg in this staggered stance is the same side as the arm/shoulder being tractioned (this ensures a "lean-away" position and a much better stretch)

Kneeling position, note head lower than plane of shoulders

This kneeling position helps with MANY things all at once, and overhead traction (and behind the head traction even) is a position/ROM so foreign to many of us that this will start correcting issues very quickly. This can stretch and pull apart fascia and muscles in the lats, pecs, shoulder complex, etc. and does so in a plane seldom experienced in adult life. Lean/sit away from the traction anchor point and if this position is 12 o'clock, lean a little to the left for a 10 o'clock position and added ROM/fascia work, and then repeat to the right for a 2 o'clock position as well.

 If you would like a more technical description and a little more info on shoulder traction, go here:
http://charlieweingroff.com/2010/12/shoulder-traction/

Ankle Traction
The next 4 photos show how to set up basic traction for the ankle that allows for independent inversion/eversion of the ankle. This works exceedingly well for tractioning ankle sprains, and sore ankles. You can adjust the tension independently for inversion/eversion traction by looping the band around the anchor multiple times for higher tension. Mini bands work well, so do monster minis; even micro miniswork for sore or sensitive ankles.

Loop around foot to one side

Lower section of band moved below heel

Loop another band around to other side

Pull bands up and away to anchor

Alternative Single Plane Ankle Traction
This picture shows the setup for simple traction and allows for ankle traction in one plane, as well as a manner of stretching the plantar fascia and arch structure.

Pull top arch structure away and traction band against this tension closer toward toes.

Shows an easy way of setting up this by yourself

Lower Back TractionThis video was created by Dick Hartzell (inventor of Jumpstretch Bands) I believe and shows several ways to generate lower back traction and several ways that arent common (lumbar traction w/ back extension). Refer to this if you have problems setting up the traction from the pictures I provided or to simply get another point of view:

Alternative Method 1: Decompression and Simultaneous Traction
This method is very efficient for reducing back pain due to disc injury and was shown to me by my friend Eric Richardson, with some alteration for increased traction. Setting up this traction is difficult until you learn how to scoot back and roll the ball back underneath yourself a little at a time. Be sure to let your bodyweight sit fully onto the swiss ball and also be pulled away by the band. We find average or strong bands to be best for this, especially for those over 200 lbs.

Loop band around T-Spine and under armpit

Lean forward and drop center of bodyweight onto apex of swiss ball. Allow band to pull shoulders away from hips and lengthen the spine.

Alternative Method 2: Similar to Egoscue Method
This method allows for contralateral traction across the pelvis/spine complex; this is accomplished by letting the leg hanging in the traction band to freely pull downward, generating its own traction. This leg should sit here in traction for at least 6 minutes, and for best effect 10 minutes is reccommended. While this mild traction occurs, the lumbar spine should be flattened out to touch the floor. The arch in the spine should decrease during this time and the real key here is to attempt to touch your belly button to your spine (TVA activation). Make sure the opposite leg (not in traction) maintains 2 90-degree angles: at the hip, and at the knee. Placing this leg on a chair or bench works equally well. This traction helps immensely with lengthening hamstrings and glutes. Make sure you get both legs tractioned!

Hip Traction
Very few people do better at explaining the 'super couch' position/stretch than the guy who invented it - Kelly Starret. I wont attempt to show you pictures of myself when Kelly already has a video on it, how to set it up, and he happens to be big into manhugs. lol. Enjoy:

Neck Traction
Neck traction is fairly easy to accomplish and can be done by laying back with a band holding up the weight up the skull. If you feel light headed or like you will pass out, get out of the traction setup. Be sure to wrap a small towel around the band to avoid essentially choking yourself out! This can be done with a foam roller underneath the neck as well, and both setups can be effective at removing tension headaches as a nice bonus.

Be sure you can maintain circulation to your head: its not too hard to pinch off the carotid arteries like this.

Article 2 will be coming soon on band distraction (traction with movement).

Self Myofascial Release Therapy Discussion 2 (Timing, Periodization, and Thermal Therapies)

   Today's article is about timing and periodization of restorative/regenerative techniques and methods of SMR + Thermal Therapies. Putting these two therapy methods together helps give some options to your SMR/mobilization/trigger point/awesomeness work. In Supertraining, Dr. Siff mentions that restorative methods (which SMR falls under, particulary when used in conjunction with Thermal therapy) are best used to generate a certain effect (and magnitude), and depending on how immediate the effect is needed, how soon the therapy should occur after training.

• When an immediate effect on recovery is necessary (such as between 2-a-days, or between morning/afternoon or afternoon/evening workouts), the restorative measures should take place immediately following training (should be after morning training but can take place after evening too, for example.)
• If recovery capacity is required to be highest on the following day (such as a Westside Method split, or bodypart split, or any training where you train only one a day or less frequently than that) then the recovery methods employed should take place 3 hrs after training. 6 hours after training is even more productive, and causes overrecovery, or supercompensation.
• The more specific the training is on bodyparts, the more specific the restorative method should be as well (on the same bodyparts). 

   Now that we understand that timing of recovery is an issue and when we should use it accordingly, there is also periodization of restorative methods to take into account. The more frequently a specific method is used (a lift/movement, a recovery method, a particular stretch, even applies to alcohol tolerance) the less of an equivalent magnitude of effect takes place. This is commonly known as the law of accommodation, and applies to a LOT more in life than we would guess. So, we know we cant use any one method too often now. We have several options now:

• Depending of how often you use a recovery method, you can switch methods every 3 weeks (2-4 weeks being an okay range). Examples here being: foam rolling (3 wks)> lacrosse ball SMR (3 wks)> travel stick/monster stick rolling (3 wks), etc.
• OR you can alternate every week/bodypart (A,B) and use 3 different methods (1,2, &3):

                  Monday: Foam rolling upper body (1A)
                  Wednesday: Foam rolling lower body (1B)
                  Friday: Travel stick rolling upper (2A)
                  Monday: Travel stick rolling lower(2B)
                  Wednesday: Hot Ball* rolling upper (3A)
                  Friday: Hot Ball* rolling lower (3B)
                  *this will be discussed in a few minutes, see later in the article.

• Using the second method you can dramatically increase the life of a particular method, but 3 cycles through this second periodization method is the max before you need to switch the methods again. In this example 3 cycles through would last you 6 weeks. Both methods allow one to skirt the edges of the law of accommodation, without losing effectiveness of the methods. There are plenty of other ways to periodize the organization of recovery methods (if the intensity is high enough with a particular method you could change weekly).

Regardless of what you think this is related to the topic matter. Just dont ask me how.

   Thermal Therapies are the use of temperature change as a therapeutic method. Examples include contrast showers, ice baths, heat packs, etc. Concurrent therapy of SMR AND Thermal Therapies is a terrific idea if you can handle it. This first method was developed by the innovative Joe Hashey (http://www.synergy-athletics.com/) and is a combination of cryotherapy (ice) and SMR (foam rolling of a sort). He describes how to use a 2-liter bottle, filled mostly with water and then frozen, as a foam roller derivative here:

   Now that cryoSMR is out there, we also have the opposite end of the spectrum, thermaSMR, and usually uses what I alluded to earlier as a Hot Ball, aka a hackey sack. For this therapy you need a homemade hackey, or one you can empty of plastic beads, and then fill with rice, dried peas, etc. Once sewn closed they can be heated up in a dry oven on a very low temperature (150-175 degrees F) or in a microwave (very quickly, 30 seconds). Once it is hot you can use it like a heating pad, but roll on it to push out knots, trigger points, or stubborn cramps, etc. BE CAREFUL! Overzealous heating can burn your skin pretty bad!
   One could also easily put one of these in the freezer and use it for cryoSMR. However, I would suggest using a raquetball or tennis ball filled with water (marinade injector with a smaller needle will fill these easily) and then frozen, as it will heat up and melt much slower, meaning more time to get effective SMR work done. These are VERY hard when frozen, and as such, can be quite discomforting to use at first. Once the ice numbs the skin its not nearly as bad.
   What about contrast methods? Yup, you can alternate cryo and thermoSMR. Just know that this is for the tough people. Kids shouldn't attempt it, as it would cause them to age 10 years roughly and complete a entire puberty growth cycle. Kidding, but it really is tough. Take a water-filled, frozen tennis ball and alternate with a Hot Ball every 30-45 seconds. Alternate on the same muscle group and hammer it pretty well. Nuke the Hot Ball again and switch to the other side (being most muscle groups have an analogous twin, one on each side of the body. If you didn't notice this kinda stuff how did you make it HERE?)
   Lastly, I don't pretend to know all there is to know about these methods. If you come up with something awesome and simple to make, please forward it to me and I will gladly take it and pass it off as my own invention. :) Kidding again. Post it in the comments so we can all benefit!

Self-Myofascial Release Therapy Discussion 1

   SMR (stands for Self-Myofascial Release) tools are EXTREMELY useful for loosening tight muscles, and can generally give a good indication of how much a particular issue needs work. The pain/discomfort typically felt upon certain tissues when using SMR technique and tools is a good indication of the quality of those tissues being worked upon. The higher the discomfort level, the greater the need for myofascial release. Foam rollers have become quite common in the fitness world, but most are familiar with white, marshmallow-soft foam rollers that have become practially ubiquitious. There are tools that are FAR ahead of the aggressiveness of therapy level than these and I will detail over the next series of articles some of the best ones, ways to use them (including cross fiber, and dual- and tri-planar methods of using them that you MAY not be familiar with), and how to make several kinds at home with simple materials.
Short primer on myofascial release and trigger point therapy: 

• Trigger points are knots of muscle fibers. See Figure 2.1 above.
• Tying knots in anything shortens whatever is tied: rule of physics - shortest distance between two points is a straight line.
• Shortening a muscle means whatever is attached to the muscle (at origin and insertion points), whether bone, tendons, metal screws, etc., is necessarily picking up the new, higher level of tension, since the two points that a muscle attaches to at beginning and termination are a fixed distance (not necessarily always true but for the good for the purposes of what we are describing here) at that particular point in a muscle's ROM.
• This stress transfers through fascia and ligamentous tissue to anything that is touching it. Fascia are interconnected webs of connective tissue from muscle to muscle, and transfer tension EXTREMELY well across seemingly unrelated parts of the body. Refer to study: "Epimuscular myofascial force transmission: A historical review and implications for new research. International society of biomechanics. Muybridge award lecture, Taipei, 2007."
• These stresses can literally "pull" joints and joint angles away from optimal or even healthy movement patterns. And as these joints change in response, so do the rest of the joints surrounding the primary affected one, in a somewhat predictable manner we will call "movement accomodation patterns." These forces/stresses can become magnified as translation through several tissues and joint complexes occurs, and at a terminal end of a kinetic chain can cause gross motor problems.
• The stresses and accomodations patterns are applied to not only joints, and soft tissues, but to skeletal structures as well. An excellent example would be hip, knee, and ankle motion/flexion inhibition, possibly due to trigger points in hip flexors (as well as a chronically shortened psoas, and hip capsular issues) or anterior tibialis and surrounding structures. These stresses force an accomodation pattern, which translates shear force along the tibia, and this shear force combined with linear loading to the tibia, is quite effective at producing stress fracture-inducing loads. This can occur easily through squatting, or for even higher force loading, look at running for extremely high stress loads applied to the tibia.
• When accomodation patterns have been ingrained, mobilizing the affected tissues will be drastic in changing the 'feel' of movement, almost as if one needs to learn how to run again, since tissues that have been holding the kinetic chain (hip, knee, ankle, etc.) in certain abbreviated ranges of motion are now suddenly freed.
• Massage of certain types, as well a direct pressure, literally "unties" these knots in muscle fibers through unknown mechanisms. Refer to study: "New Views of Myofascial Trigger Points: Etiology and Diagnosis, David G. Simons, MD."
• Direct pressure and massage are VERY close to replicating the effects of manual myofascial release, such as foam rolling, thera-cane work, or any of the redundant ball-on-a-wall techniques used in trigger point therapy and SMR.
• Notes: The tibia is commonly recognized as the strongest load bearing bone in the body (I would argue the femur but who am I) and if you have stress fractures occuring here there are serious biomechanical issues present, or repetitive blunt force trauma due to abuse through Muay Thai style kicking. (uses the shin bone as the operative weapon instead of the foot, and this trauma occurs through chronic methods, such as an unaccustomed high volume of kicking a heavy bag, or acute methods, such as a singular Thai kick to someone's skull or elbow, or any other sufficiently hard object.)

 Now that we have covered what they are used for, go here to see the many kinds and the (sometimes) high prices that they sell for: http://www.optp.com/Rollers/Soft-Tissue-and-Trigger-Points.aspx
Now, you should know that Kelly Starret has MANY unorthodox methods of using these tools and is very, VERY good at what he does with fixing problems with athletes worldwide at ALL levels of competition. Check out his blog here: http://www.mobilitywod.com/
We will learn how to make some of the tools he uses, as well as some he doesn't, at home for much less than retail. The one covered today is a type of "shiatsu-bag," which is basically a cloth bag with several kinds of balls, of varying sizes and densities contained inside it. Go here to see the original and price of retail: http://shiatsubag.com/

This is the original Shiatsubag

Now that you know what they look like, just know that this is just another tool that can be used. If you are familiar with lacrosse ball techniques for SMR you should immediately realize the potential/pain that this bag has. If you are NOT familiar with lacrosse ball use for SMR, go here: http://www.youtube.com/watch?v=HWfnAUsYUTI&feature=player_embedded for an excellent video from Joe Defranco.Watch, try, and cry.

Here is a homemade version. Please note that the circular/round shape of the original has no bearing upon the effectiveness of the device, but if you would like to replicate that, use an old soccer ball and cut it, then lace it up, instead of a cloth bag. This is just an old Crown Reserve bag, this works well since its easily tied closed and allows for removal and interchangeability of the balls inside for various applications (ie muscles of varying sensitivities).



As you can see here, its very simple, really, to take a few balls of varying sizes and densities and put them
inside this bag. 

 

Here we have a baseball, a lacrosse ball, a hackey-sack, and 3 other random sized balls of varying firmness. This doesnt indicate that you should use this assortment though. 3-6 tennis balls would work well for ppl with serious sensitivites, and a bag full of golf balls or baseballs for very desensitized tissues.

   Once you have assembled this in whatever way you would like, simply use it like Defranco has outlined in his youtube video, but for most muscles, not just the piriformis/glutes. Since this bag does not roll very well, it can be used excellently to displace tissues laterally (aka "cross-fiber myofascial release"). A foam roller, in comparison, does not have that quality.

This can be used as in figure 5.44 shown above, with literally any muscle group, and a elevated surface of any height, provided you can do it safely. I particularly like to hit hamstrings at a height a few inches higher than comfortable seating height, one leg at a time, and make small circles or figure-8s, and then try to move laterally on the ball and displace the hamstring tissues one direction at a time. Another technique, known as 'dual-planar' myofascial release, is fairly effective (and kinda painful); this is performed by displacing the tissue either laterally or longitudinally, and then displacing the tissue AGAIN from this lateral/longitudinal position at a RIGHT ANGLE to the original displacement. Most of these techniques can also be done against a wall, as similar in figure 4.13 below, applied to the trapezius, or seated on the floor, as Defranco's Agile 8 video shows for the piriformis.

Another area I find extremely sensitive and causing problems is the rhomboids, and every client/athlete I have had the pleasure to train has had issues with these. I will show you how to dig into these with this shiatsubag with some photos:

Details correct placement and body lean into the shiatsubag on the wall.

You should be having this much fun. This shows the digging in of the rhomboids, the area between the shoulder blade and the spine. Please note this is NOT fun, I was simply laughing because the photographer told me when I did it correctly that I grimaced and looked like I was trying to drop a deuce.

Once you lean into the bag after placing it in between you and the wall, it will find the trigger points without much effort. Simply raise up onto your toes and lean over, lower your toes and lean over to the other side, and you will be able to make figure-8s and circles, which will allow you to hit multiple trigger points from a variety of angles that you may not get with simple perpendicular compression/pressure. The next article should be coming soon!