With the upcoming release of the second version of Muscle Imbalances Revealed – Upper Body -, I thought it would be fitting if I highlighted a few muscle imblances mistakes that I have seen.

When people hear the words “muscle imbalance”, they think “tight muscle” so let me stretch it.

This is kind of right – you need to stretch – but why does the muscle imbalance come back after you stretch?

Because there is much more to eliminating muscle imbalances permanently than just stretching tight muscles.
That is mistake #1 when it comes to muscle imbalances.

Let me go through a few more that you or your clients might be making.

#2 – Not Looking at Fascia

We all know someone who has plantar fasciitis.

There is a good chance what they have been given to address their plantar fasciitis is stretches.

Many times this will provide temporary relief but the pain comes back.  The reason why: people try to address plantar fasciitis like it is a muscle issue even though it is fascia issue.

This is one example but there are numerous other examples in the hamstrings, biceps and IT band.

In order to address muscle imbalances, you need to address fascia in the body like it is fascia and not muscle.

#3 – Not Taking Breathing Seriously

Only focusing on breathing out during exertion and breathing in during relaxation phases of exercise are important to keep a steady blood pressure in clients but breathing is so much more than that.

It needs to be integrated into core exercises in order to relax the diaphragm and the accessory muscles of the chest wall.

It needs to be integrated into dynamic exercises in order to assist in movement efficiency and proper movement patterns.

It needs to be incorporated into stretching and self massage (SMR) in order to get the maximum benefit from the stretch or self massage plus relax surrounding muscles and fascia.

#4 – All Core Training is the Same

Over the last 13 years, core training has evolved tremendously.  With more research being done on the continuum of core training when it relates to clients who are rehabilitating an injury, improving fitness results or maximizing performance goals.

Core training has become a continuum that you move along or focus in on in order to get the results that you want.

There are a lot more examples of mistakes exercise enthusiasts and health & fitness professionals make when it comes to muscle imbalances but I think you get the point from just these four examples.

Next time you come across a tight muscle, remember, there is more than just stretching it out.

Rick Kaselj, MS

P.S. – One thing that may help you is the Muscle Imbalances Revealed series.  Here are some kind words from a strength coach on the program:

“I Have a Deeper Understanding of Muscle Imbalance”

As a fitness professional who works with athletes as well as elderly clients, I feel MIRU has allowed me to have a deeper understanding of muscle imbalance.

MIRU has changed the way I progress through a client.  I now begin to look at all opposing muscles to see where the imbalance is before I start my progressions.

Joseph Yager

Independent Strength and Conditioning Coach, Motivational Speaker, and Baseball Instructor

Urbana IL

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Awesome post for you on foot injury exercises.

Enjoy!

Foot Injury Exercises: How to effectively address issues in the foot, through SMR, mobility, and stability

The foot is a very complex structure for both fitness and health professionals to assess effectively. Bearing weight for the majority of the day it is responsible for absorbing and transmitting forces between a contact point (usually the ground) and the rest of the body.

By far the most commonly diagnosed condition in the foot is plantar fasciitis. While this may be common, many conditions may develop in the foot. Without a proper diagnosis, methods of rehabilitation become blind and often ineffective.

Below are some of the most common foot conditions to keep in mind during your assessment:

• Plantar fasciitis: Pain is present in the heel or underside of the arch. Pain usually decreases with rest, and is worst during the first few steps after long rest periods (ie: the morning). Heels spurs, or bony growths, may also show up on x-ray to help confirm this diagnosis.  (For plantar fasciitis exercises, check out Rick’s Plantar Fasciitis Exercise Solution)
• Severs Disease: Heel pain that presents in children between the ages of 8-14. Pain is similar to plantar fasciitis however, spur development is uncommon. This condition is caused by inflammation of the growth plate in the calcaneus (heel). Pain gets better with rest and is recreated by squeezing the heel.
• Fractures: Fractures can present with minimal or no swelling. Stress fractures are quite common in toes 2-5. Pain does not decrease with rest, the bone may be tender to the touch and night pain may also be experienced.
• Neuromas: A neuroma is a benign tumour originating from nerve cells due to regional irritation. Pain is quite localized and is most common between the 2nd and 3rd toe. There may be a palpable nodule that is very tender to the touch.
• Tendinopathies: Any of the tendons that assist in stabilizing the arch can become irritated due to repetitive strain. Pain may be present at the start of activity, disappear during and resume post activity. Pain presents as a dull ache and may extend up into the calf.  (For Achilles Tendinitis exercises, check out Rick’s Achilles Tendinitis Exercise Solution)
• Sprains: Impact sprains may happen especially in flat feet. Pain is sharp, tender to touch, and may be accompanied by localized swelling.
• Peripheral Neuropathies: Nerve entrapments higher up in the leg and back can cause pain in the foot, especially on the medial side (mimicking plantar fasciitis). Night pain may be present and symptoms are paired with problems elsewhere in the body (ie: “calf or hamstring tightness causes my heel to flare up”).
• Degenerative Changes: The most common arthritic development in the foot happens at the big toe. Pain is localized to the big toe, and may be present at night. There may also be the presence of a bony growth. Bunion formation can present similarly at this joint, however bone growth happens on the inside of the big toe.

Simple Assessment Foot Injury Assessment

Assess the foot in non-weight bearing first. If a person has an arch while non-weight bearing, you should recognize there is potential for that person to create an arch. Without forces of gravity and load the foot is structurally sound. With optimal function this arch presentation should remain stable upon the foot hitting the ground.

If the arch collapses in assumption of standing, the therapist/coach should start thinking of ways to improve arch stability.In individuals with arch collapse while non-weight bearing, chances of true structural issues are higher. Functional rehabilitation should still be carried out, but without expected progress an orthotic may be needed for full resolution of symptoms. In my experience orthotic prescription is required less if a correct rehabilitation protocol is followed under sound patient compliance.

Is Self Myofascial Release Good For The Foot?

Pes Planus: The majority of conditions happen because of the foot’s inability to be stable in a gait cycle. This loss of function leads to pronation of the foot or dropping of the arch (also known as pes planus). Pronation of the foot leads to lengthening of the tissues in the bottom of the foot. The result is pain, and irritation due to loss of mechanics.

Self myofascial release (SMR) in these instances creates less tissue stiffness, and greater instability. In cases of forefoot and rearfoot pronation a coach/therapist may be better coaching SMR of the hips and pelvic girdle. Addressing tight fibrotic musculature that maximizes function of the pelvis will certainly create better opportunity for function in the foot.

Read the rest of this entry »

Stretching Exercises for Plantar Fasciitis

An excellent exercise regimen for plantar fasciitis includes gentle, prolonged, and pain-free stretching exercises of the Achilles tendon complex (the tendon that is attached to the heel and calf), plantar fascia, and gastrocnemius-soleus complex (Two muscles in the calf area of the lower leg.). Among all conservative measures, it is believed that stretching exercises have the highest success rates for pain relief.

Rick Kaselj, MS

How Common, and what are the Risk Factors, for Plantar Fasciitis?

Plantar fasciitis is the most common cause of heel pain. Around 2 million Americans are treated for plantar fasciitis on an annual basis. This figure accounts for 11 to 15% of all foot symptoms that require professional or medical treatment each year (Singh, Silverberg & Milne, 2009).  Plantar fasciitis is among the top five causes of foot injuries in professional athletes. Athletes, who constantly perform activities in which the weight is taken on the ball of the foot, such as running, jumping, and landing, are at greater risk for plantar fasciitis. Cross-country and track runners, tennis players, basketball players, volleyball players, and sprinters are also at risk.

Signs and Symptoms of Plantar Fasciitis

Repeated trauma or chronic pressure placed on the plantar fascia can constantly irritate the nerves that carry pain signals, resulting in severe, intense, or burning heel pain. The pain is commonly felt in the arch area or on the underside of the heel bone and may extend to the toes. The pain is most severe with the first steps after a long period of non-weight bearing rest. Painful walking after a night’s sleep is a chief complaint of patients with plantar fasciitis. The pain may be severe enough to cause intolerable barefoot walking.

 
Rick Kaselj, MS
 

Here are some other plantar fasciitis blog posts that may interest you:

The Gait Cycle and Plantar Fascia

Understanding the mechanics of the foot can help explain the development of plantar fasciitis.  Connecting the hind foot and the fore foot, the plantar fascia undergoes tension during gait (walking). The action of the plantar fascia during weight bearing is compared to a windlass or a rubber band. When there is no weight on the foot and plantar fascia, the elastic band is relaxed.  As weight is put on the foot and the plantar fascia, the elastic band stretches out.  A band that is too short results in a high arch, whereas a band that is too long results in a low arch, which is commonly termed as flatfeet.

The gait cycle refers to the continuous repetitive pattern of walking. One complete gait cycle consists of 2 main phases: the stance and the swing. The stance phase is the part of the cycle where the foot is in contact with the ground. The swing phase is the period when the foot is off the ground. The stance phase is further discussed, as it has a more significant effect on a plantar fascia injury.
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What isPlantar fasciitis?

Introduction

Plantar fasciitis is an overuse injury involving the plantar fascia, a tough, fibrous band of tissue that supports the longitudinal arch of the foot.  Also known as jogger’s heel, tennis heel or Policeman’s heel, plantar fasciitis is one of the most common injuries affecting athletes and individuals who are constantly on their feet for a long period of time. Severe heel pain, usually is described as knife-like especially during the first few steps in the morning.

According to the American Academy of Podiatric Sports Medicine, heel pain is the most common presenting symptom of patients who seek treatment from podiatric practitioners. It is estimated that each year, 10% of foot injuries associated with running are attributable to plantar fasciitis (Buchbinder, 2004).

Read the rest of this entry »