When one thinks of their core, I doubt the quadratus lumborum (QL) comes to mind. The average person in the gym is not walking around saying: “I’m going to work hard on my QL today!” Despite that the fact that most don’t work on it or may never have heard of it, the QL is an important muscle and should be included in a person’s fitness programming.
If you are one of the millions of people who suffer with neck pain, YOU ARE NOT ALONE! Do you spend hours hunched over your laptop? Are you constantly staring down at your phone? Is your stress level out of control? Do you lack self-care in the form of exercise and nutrition?
Musculoskeletal injuries from trauma, repeated activities, or overused joints or muscles are very common — in fact, almost every one of us will get injured at some point in our lives. Most of the time, it will reoccur and become more serious when left unattended or untreated. When repeated injuries happen, it is very likely not due to a one-off fluke.
So why do we constantly get hurt at a specific joint or muscle? And why does the pain seem to travel elsewhere after?
The human body is complex and designed to move in countless movement patterns. When we move, kinetic energy travels from our feet to our neck and head. This concept is called the Human Body Kinetic Chain Movement. Our skeletal system consists of various joints linked in a chain, each with specific purpose and function.
When our joint is not functioning as it is intended to, our body will adopt a dysfunctional movement, which can lead to acute pain in our joints or muscles. If not corrected, chronic pain can happen. A sedentary lifestyle, past injuries, poor posture and misalignment, stress, health conditions, diseases, and other factors can lead to the development of dysfunctional movement.
Here’s an example of a common dysfunctional movement at the lower proximity. If your ankle (which is supposed to be mobile) is stiff, your body will seek mobility at the knee which is supposed to act as a stable hinge. A painful knee typically develops as a result. In another scenario, if you spend extended periods of time sitting and experience restricted mobility at your hips, your body may compensate by seeking mobility at your knee or lumbar spine. This reversal of joint roles can lead to injury or pain in the affected joint or muscle.
Continuing to compensate for the long term can cause a cascading effect such as muscle imbalances, poor neuromuscular function and muscle atrophy or hypertonicity.
One of the common mistakes we make is to only address the symptom (pain) with the use of NSAIDs, massage, chiropractic therapy and other non-invasive or invasive treatments, rather than addressing the underlying cause of the problem.
Another widespread misunderstanding is the idea that simply strengthening the muscle at a joint can solve the problem, without considering its kinetic chain relationship. For example, strengthening the quadriceps to alleviate knee pain, without taking into account the mobility of the ankles and hips or the stability of the lumbopelvic area.
That’s why it’s crucial to have a comprehensive understanding of how our bodies are designed to move, and to identify any weak links in our body’s kinetic chain to ensure optimal recovery through appropriate rehabilitation measures, and not view the problem in isolation.
Typically, it is advisable to conduct an assessment initially to pinpoint the root of the problem. However, when a patient presents to my clinic in pain, they often exhibit compensatory movement patterns that can yield false positives/negatives results. For this reason, my approach is to first identify the type of pain or injury they are experiencing and address their pain as a priority. To reduce their pain levels, I utilize methods such as soft tissue manipulation and other therapies that are appropriate for their condition.
Soft tissue manipulation and manual therapy, such as massage has been proven to:
It is best to engage a practitioner who is trained or skilled in this field, or perform self myofascial massage by using a foam roller or trigger point massage ball under guidance.
Once the pain has been adequately managed, I will proceed with a thorough assessment to identify any potential weak links in the person’s kinetic chain. After that, they will begin an active treatment program that includes targeted stretches, mobility drills, and muscle reactivation exercises through a set of neuromuscular exercises. The rehabilitation program also emphasizes teaching the person to disassociate their movements and joints through specific exercise drills, which re-trains their brain to use their muscles and joints as it is supposed to. As soon as they are able to correct their dysfunctional movement, it is highly recommended to strengthen the entire structure based on function, rather than relying solely on brute strength.
Understanding the concept of our body’s biomechanics and how kinetic chain work can help you better manage or even resolve musculoskeletal injuries holistically, and not just detaching the problem to a specific joint or muscle.
Do take note that different types of musculoskeletal injuries may require different forms of therapy or approach. It is extremely important to seek a professional’s help to determine the appropriate care for your musculoskeletal pain or injury.
Ke Wynn Lee is an author and an international award-winning corrective exercise specialist currently owns and operates a private Medical Fitness Center in Penang. Apart from coaching, he also conducts workshops and actively contributes articles related to corrective exercise, fitness & health to online media and local magazines.
References
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine.
American Council of Exercise (ACE)
National Academy of Sports Medicine (NASM)
One of the most common questions I encounter, especially with prospective new clients, is how exactly does exercise improve mental health? Exercise actually affects mental health in several ways.
I want you to think differently about exercise. We have to understand that exercise is not only about body builders and gyms. Being strong leads to a better quality of life. Training for fitness gives us the ability to manage
We are not as active as we once were. Our lifestyles today do not require as much movement as it once did. A perfect example of this is Giant’s Peapod (need I say anymore). Not being active takes a toil on our bodies and sitting tends to take over our bodies main position in space. For those that are active, injuries may still occur. When a person is not active and does a lot of sitting (or sleeping in awkward positions) or when a person is active and gets injured, our bodies respond by putting our muscle tissues into overdrive. In other words, they end up working harder than they should which leads to adhesions or knots in the fascia (connective tissue found throughout our entire body). This is where foam rolling can be very helpful.
Foam rolling is the concept of applying pressure to a sore or tender muscle that will send a signal to your brain to tell it to relax. If you are familiar with a massage, then, you can think of foam rolling as a self-massage.
According to the National Academy of Sports Medicine (NASM), foam rolling is beneficial to help alleviate and correct discomfort. For example, if a person does a lot of sitting, then most likely their hip muscles will be working overtime. Foam rolling will help the hip muscles to return to a normal state of work. Also, since overworking muscles cause your body to compensate and have poor posture, foam rolling can help to correct bad posture too.
In order to determine what muscles on your body are working overtime, you want to consult with a corrective exercise specialist. This could be a physical therapist, personal trainer or massage therapist (to name a few). They can watch your posture and how you move to determine which muscles need foam rolling. Typical muscles that need foam rolling include one’s: calves, hips, lateral to mid-back, thighs and chest. For example, if one determines their calf muscle is working overtime, the protocol would be to sit down on their butt with the foam roller placed directly underneath their calf muscles. The person would apply pressure by pushing their calf muscle only into the foam roller. If they feel any discomfort, they would hold that spot of discomfort for at least 30 seconds to allow the calf to relax. If a person does foam rolling on a regular basis (I recommend 3-5 times/week for four weeks), they could accomplish significant improvement to their posture, which means less discomfort to their body.
Foam rolling is a proven technique that allows overactive muscles throughout our bodies to return to a state of normalcy. If you have muscles on your body that do not feel normal, foam rolling may be the solution to your problem.
Maurice D. Williams is an Assistant Professor of Health & Human Performance at Freed-Hardeman University, an the owner of Move Well Fitness. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy.
The holidays were here and there was plenty of running around and parties to attend. As we said goodbye to this year, we are ready to take on the new year. Many individuals have decided to make fitness a resolution and made the commitment with themselves to get into better shape.
Many individuals do not plan for this transition and end up stopping within three months. There are some things you can do to be successful if fitness is on your list of resolutions.
The first thing you want to do is to choose a fitness facility where you feel comfortable. By comfortable I mean, do you like the atmosphere? Is the gym to big or small for you? When you look into fitness facilities, make sure they’re not too far from your home. If the gym is too far, you’re less likely to go consistently. Try to plan for when the best time would be to go. Decide if morning, afternoon or evening works better for you and your schedule.
When you find your gym and figure out a time, make an appointment for an assessment and consultation. There are some people who decide to do this after a couple months of joining. Try to see a fitness professional within the first two weeks. We are able to help you figure out a plan for your workout and keep you on track. Some fitness centers call new members after the first week to see how everything is going.
It’s also important to not have an “all or nothing” mentality. If you decide to go to the gym three days a week, but sometimes fall short, it’s OK! Just get back to your schedule the following week. It will take about three months to adapt to your new transition.
Another tip is to have fun! Look at class schedules and try new classes. If you are new to classes, don’t worry about keeping up with everyone else. I always suggest that clients show up to class ten minutes early. This enables you to speak with the instructor about any injuries or concerns you may have. You can also leave class early if you need to. Some new students may only be able to do a warm up and have to leave. Remember that everyone in the class was in the same boat as you at some point.
It may seem tough to add fitness to your life at first, but it will get easier. You will start to feel better overall. Many people are able to sleep much better, bring down their blood pressure and cholesterol, reduce stress, and prevent osteoporosis. The benefits are really endless! The best thing is that you are setting the stage for a healthy lifestyle as you get older. You will be able to do more and live independently longer.
Good luck to everyone this year who has fitness as one of their resolutions. You will be able succeed if you keep positive and plan for success. Have a happy and healthy new year!
Robyn Kade is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 20 years of experience in medical-based fitness.
Emotional stress makes life overwhelming. Sometimes, we experience an extremely stressful or disturbing event, while at other times we accumulate the stress of upsetting interactions over time. In either case we are left feeling emotionally out of control and helpless. Our minds feel like a hamster spinning away on a wheel, leaving us drained, heavy, disconnected and incapable of making rational inferences and decisions. Our bodies feel like logs being lugged around, making daily chores onerous.
Irrespective of how it’s triggered, emotional and/or psychological disharmony has wide-ranging physical reactions and symptoms. While most of us know of the emotional impact (feelings of sadness, anger, fear, guilt, self-doubt and many more) the physical impact is not widely spoken about. This could include muscular tension, aches and pains, difficulty sleeping or insomnia, breathlessness among others.
Everyone’s triggers and responses are unique. Healing from emotional stress, hence, cannot be a one-size-fits-all solution. If symptoms persist for long or are severe, do seek professional help. That said, there are a few practices that can aid in self-healing.
Movement can be therapeutic for a number of reasons. As we know, stress impacts mental and physical equilibrium, turning the body into a repository of unpleasant side effects. A prolonged state of negative emotions like anger, fear and hyper responsiveness in daily life, adversely impacts the muscular and nervous system. Movement and exercise can help address this at a dual level. At a physical level, it helps by releasing endorphins (aka happy hormones) and calming adrenaline. The more rhythmic and intense the movement, the greater this effect, since it elicits focus. Target at least 30 minutes of exercise/movement on most days. It could be any activity that interests and engages you, be it dancing, yoga, sport, running, swimming, cycling. It might feel better to do it in company, to help break any self-imposed isolation. You could split it up over intervals during the day (though half an hour is not much of an ask to reset yourself and get your mind, body and life on track!).
Try to pay full attention to the activity and how you perform it. Stay with the process. The mind will eventually tune into the rhythm of the body, making you more ‘mindful’ of the activity and yield a positive sensory outcome, including from deep within. For some, this may be attained with gentler workouts, and for some more intense activities could derive the response, depending on one’s personality as well as physical capacity. Remember, there is no ‘right’ or ‘wrong’ way here. The beauty of movement is that it serves all, and it can be scaled up and down dynamically to make you feel most connected and generate positive inner vibes.
Focus on the act of breathing and on how the breath goes in and out of the body (‘mindful’ breathing). It acts as another powerful therapeutic tool. This is true even during movement. Movement becomes more mindful when you focus on the breath while executing it, maximizing positive benefits physically (more oxygen, less physical stress) and mentally (greater connection with self, less mental stress). It aids in giving the mind a much-needed break while energizing the body.
Try maintaining sleeping and waking up time and hours even though it may seem silly or impossible. For those with sleeping difficulties or insomnia, the body clock needs resetting, requiring some repetitive reinforcements to break the negative cycle. It’s essential to retrain the body and mind to rejuvenate, rest and recuperate.
Changes won’t happen overnight, but all these practices together can go a long way to impart a greater sense of control, which propels us towards a happier state. It’s about reclaiming peace, being kind to ourselves and catalyzing inner healing.
Vani Pahwa is a Functional Fitness specialist with over fifteen years of experience, and cutting-edge certifications from leading internationally-accredited and globally recognized fitness institutes. She is also a Cancer Exercise Specialist (perhaps one of the first in the country). Sought after for her multi-disciplinary fitness modules and expertise, Vani has conducted fitness workshops for leading corporate houses, conditioning and training camps for various sports communities, training programs for coaches, personal training programs for CEOs of multi-nationals, athletes, junior and senior sports professionals among others. Her combination of specialties, client profile and range, and extensive work experience makes her unique in the country. She is the founder of Body in Motion.
Original article published in a leading national daily: https://www.thehindu.com/life-and-style/movement-as-a-therapy-for-emotional-stress/article26566357.ece
