KB Single Leg Deadlift: posterior chain power!

Posterior Oblique and Lateral Core Chains

The Posterior Oblique Chain (POC) runs from the gluteaus max, thoracolumbar fascia, contralateral lattisimus dorsi.  The POC main function is to stabilize the SI joint and transfer of energy between the lower and upper extremeties.  On the other hand, the Lateral Chain (LC) contains the gluteus medius/ minimus, TFL, adductor complex and contralateral quadratus lamborum.  The LC main function is frontal plane stability and unilateral stance stability.

Make sure you stretch all the body core chains!

Stay tune for part 3 which is going to be on the Deep Longitudinal Chain.  I'm out......

Anterior chain and anterior oblique chain core exercises

Hey everyone,

First, I would like to congratulate one of my bjj coaches Mr. Andreas Pelares for a fantastic and quick (59 seconds submission) mma fight win last night here in Nicosia.

You made the Aspida team proud!

The 2 exercises below are for the anterior chain (rectus abdominus, internal and external obliques and TA) and for the anterior oblique chain (external obliques, internal obliques and adductor complex).

Try them and let me know what's the damage.....I'm out!

What is Elbow Heterotopic Ossification ?

This is an elbow pathology that I personally prepared for the university. Enjoy!

	ELBOW HETEROTOPIC OSSIFICATION
	1.Aetiology Elbow heterotopic ossification (EHO) is a formation of bone around the elbow joint that usually develops after a traumatic injury and can affect the biomechanics of the elbow joint (Casavant & Hastings, 2006). It should be noted that heterotopic ossification can occur in muscle, skin, subcutaneous tissue, fibrous tissue, yet rarely in the walls of blood vessels, intra- abdominal sites (mesentery). Genetic (fibrodysplasia ossificans progressiva and progressive osseous heteroplasia), post- traumatic, neurogenic (head trauma or spinal cord injuries), post surgical (open reduction, internal fixation or joint replacement surgeries), and reactive to lesions of hands are five clinical settings that the EHO can be developed. In addition, research depicts that there is no systemic effects due to EHO (PhysioPedia, 2010). On the other hand, risk factors that are related to EHO are: circulatory stasis, infection, joint manipulation, post-operative immobilization, and bone demineralization from prolonged bed rest or assisted ventilation (Loma Linda University, 2009).
	2. Prevalence Following an elbow injury related to trauma, brain injury, and/ or spinal cord injury there is a 10- 20% incidence of clinical EHO significance. Sustained elbow dislocation along the radial head fracture is the most common elbow disorder that EHO can be seen (Casavant & Hastings, 2006). Around 1-3% burn patients are affected, yet the research depicts a prevalence rate between 15-35% (Casavant & Hastings, 2006, Chen et al. 2009, and Loma Linda University, 2009).
	3. Pathology Description The pathogenesis of EHO is still controversial. Two potential mechanisms of ectopic bone formation are though a traumatic brain injury or trauma. In case of traumatic brain injury, firstly systemic factors are released such as bone morphogenetic proteins, growth hormone, growth factor type -1 and basic fibroblast growth factor. Secondly, mesechymal stem cells stimulation occurs, which can result in continued formation of new bone around the injured area (osteoblast formation). Alternatively, in case of direst trauma (fracture), firstly local stimulating factors are released. Secondly, there are environmental and Ph changes (alkalosis) and tissue hypoxia which then can lead to mesenchymal cell stimulation which at the end will result in new bone formation (PhysioPedia, 2010). Limb spasticity, pressure sores and infections can increase EHO. (Loma Linda University, 2009). Ankylosis spondylitis, rheumatoid arthritis, hypertrophic osteoarthritis, Paget’s disease(metabolic bone disease due to activation of osteclasts), paraplegia and quadriplegia are common conditions that EHO can be seen (PhysioPedia, 2010).
	4. Clinical signs and symptoms as a consequence of pathological changes Two weeks after trauma, burn, neurologic insult, or surgery an ectopic ossification can be developed. Localized swelling, increased warmth, tenderness and pain are early clinical symptoms. After early clinical symptoms subside, there is a progressive loss of range of elbow movement in spite of dynamic and/ or static progressive splinting. Initially, there is a soft tissue restriction of elbow flexion and extension. After 3 to 9 months following an injury, there is a rigid end feel (ossification matures) accompanied with pain at the end of range. Nerve palsies can be present of the ulnar (the most common), median and radial nerve lesions or compressions, which can be linked with ectopic ossification at the elbow (Casavant & Hastings, 2006). Anterior (coronoid, humeoulnar/ radial, soft tissue, muscular, and capsular) and Posterior (olecranon fossa, humeroulnar bridge) elbow areas and collateral ligaments (medial and lateral) are common sites of ectopic ossification at the elbow. EHO can be classified into: Class 1 which contains no functional ROM limitations. Class 2 which contains limitations in elbow flexion/ extension or supination/ pronation, and Class 3 which contains ankylosis appearance which prevents elbow flexion/ extension and/ or supination/ pronation (Casavant & Hastings, 2006).
	5. Medical Investigation/Diagnostic tools Diagnostic tools used for EHO are: Plain radiograph (2-4 weeks) which can show the location and maturity of new bone. Computed tomography or lateral trispiral tomograms which can be more precise that x- rays in relation of location of new bone. Ultrasound Bone scans and MRI’s (atypical diagnostic tool for EHO) should be used if needed in a later stage due to the fact that post-traumatic inflammation that is present in the early stage does not progress to heterogenic ossification (Casavant & Hastings, 2006). Delayed treatment of EHO can be associated with limitation of a simple objective measure (PhysioPedia, 2010).
	6. Medical/Surgical/Pharmaceutical/Multidisciplinary Management The amount of ectopic bone formation, the location and the associated functional limitations of the patient can determine the appropriate management regime for EHO. Prophylactic treatment should be administrated, especially to patients with sustained massive elbow injury or elbow injury accompanied with some risk factors mentioned above. NSAIDS such as Indomethacin and Biophosphonates could be prescribed to prevent the ectopic ossification development (Casavant & Hastings, 2006 and PhysioPedia, 2010). Furthermore, surgical intervention and radiation therapy are two frequent management EHO approaches used. Surgical intervention goals are mainly to improve range of motion and/ or alter biomechanics of the elbow joint (PhysioPedia, 2010). The location of the heterotopic bone and its relation to normal structures should guide the surgical procedure. There are 4 main surgical approaches which are the: Posterior intervention which is suggested to avoid traumatizing previous damaged skin, Posterolateral intervention which is suggested for extreme flexion in an ankylosis patient, Medial intervention which is suggested for a heterotopic bone that is extended medially, and Anterolateral intervention is suggested for post- operative hematomas (Loma Linda University, 2009). Radiation therapy pre- or postoperative (dosage: 700-800 cGy) on the pluripotential mesencymal cells may prevent EHO, yet can be linked with better functional and radiographic results (Heyd et al. 2010, PhysioPedia, 2010, and Robinson et al. 2009). Physiotherapy management of EHO right after surgery can be divided into 4 main stages: Acute and Edematous Stage (1-2 weeks). During the acute phase, the goal of therapy management is to decrease edema and decrease pain (Casavant & Hastings, 2006). Interventions at this early stage must be shoulder, elbow and wrist active and passive ROM exercises that can facilitate muscle contraction (Casavant & Hastings, 2006 and Loma Linda University, 2009). Inflammation Stage (2-6 weeks). During the inflammation stage, the goal of therapy management is to decrease pain, facilitate scar mobility, and promote full elbow PROM. Interventions at this 2nd phase should be soft tissue mobilization for myofascial restrictions and scar tissue, AROM/PROM for the elbow, stretching, splinting (increasing ROM), and strengthening (especially isometrics of wrist and shoulder). Fibrotic Stage (6-12 weeks). During the fibrotic phase, the goal of therapy management is to facilitate scar tissue full formation. Interventions at this 3rd phase could be splinting, stretching and strengthening (Casavant & Hastings, 2006). Late Stage (3- 6 months). During the late phase, the scar tissue is now organised and fibrous. The goal of therapy management must aim for full return of previous levels of activity. Interventions at this final phase should be splinting if elbow ROM is limited stretching, and strengthening (Casavant & Hastings, 2006).
	7. References Casavant A. & Hastings H. (2006). Heterotopic ossification about the elbow: a ssstherapist’s guide to evaluation and management. Journal of Hand Therapy, 19, 255–sss67. Chen Hung-Chang, Yang Jui-Yung, Chuang Shiow-Shuh, Huang , Chun-Yuan sssYang Shih-Yi. Heterotopic ossification in burns: Our experience and sssliterature reviews. Burns, 35, 857-862. Heyd R, Buhleier T, Zamboglou N. (2009). Radiation therapy for prevention of sssheterotopic ossification about the elbow. Strahlenther und Onkol,185, 506–11. Loma Linda University. (2009). Heterotopic ossification about the elbow: repair and sssrehabilitation. California: Kaiser Permanente Southern California sssOrthopaedic Physical Therapy Residency. PhysioPedia. (2010). Heterotopic Ossification. Retrieved March 15th, 2010, from ssshttp://www.physio-pedia.com/Heterotopic_Ossification. Robinson C., Polster J., Reddy C., Lyons J., Evans P. , M.D., Lawton J., Graham T., and sssSuh J. (2010). Postoperative single- fraction radiation for prevention of heterotopic sssossification of the elbow. International Journal of Radiation Oncology • Biology • sssPhysics, 77, (5), 1493–1499.

Part 2: What's the use of High Threshold/ Fatiguing Training?

Hey to all,

Today's post we are going to talk about high threshold training. High threshold is associated with fast motor unit recruitment or in other words high load or fast movement training with low load (these 2 variables can be determinants of the power). The contraction speed is fast and the contraction force is high.

In addition, fast motor unit recruitment can be linked with strength and neural adaptation, yet there is stability and mobility of the global musculature. Simply consider that high threshold training with upgrading the body's computer hardware.

That's why we use this type of training at 3DFT studio. I'm out.....

Reference: http://www.performance-stability.com/

Part1: What's the use of Low Threshold/ Non- Fatiguing Training?

Hey to all,

Did you ever consider why is Low Threshold/ Non- Fatiguable Training so important?

Why do we really need this form of training, and when do we use it?

Training does not need to be all the time fatigue and fast. Here at 3D Functional Training Studio we do use Low Threshold/ Non- Fatiguable Training for 5 main reasons:

1. Facilitate motor control

2. Recruite slow motor units

3. Activate local muscles for translation and global muscles for functional range

4. Improve central nervous system ability to fine tune muscle co-ordination,

5. Improve the efficiency of movement.
That's why your workouts do not have to be all the time fatiguable and tiring. Do not think that because you did not get sore the workout was a failure. There is a place for a Low Threshold/ Non- Fatiguable Training, but you must always know when is the appropriate time to incorporate it in your training regime.

Part 2 will follow which is going to be about High Threshold/ Fatiguable Training. I'm out.......

Reference: http://www.performance-stability.com/

Can high calcium and whey protein diet affect adipose tissue gene expression?

Effect of Dietary Calcium and Dairy
Proteins on the Adipose Tissue Gene
Expression Profile in Diet-Induced
Obesity
J Nutrigenet Nutrigenomics 2008;1:240–251

Taru K. Pilvi a, b Markus Storvik c, d Marjut Louhelainen a Saara Merasto a
Riitta Korpela a, b Eero M. Mervaala a, c


Abstract:
Background/Aims: Calcium and dairy proteins have been
postulated to explain why the intake of dairy products correlates
inversely with body mass index in several populations.
We have shown that a high-calcium diet with whey
protein attenuates weight gain and now we describe the effects
of this diet on adipose tissue gene expression.
Methods:
Nine-week-old C57Bl/6J mice were divided into two
groups (n = 10/group). The control diet was a standard highfat
diet (60% of energy) low in calcium (0.4%). The whey protein
diet was a high-calcium (1.8%), high-fat diet with whey
protein. After the 21-week treatment, adipose tissue transcript
profiling (2 mice/group) was performed using Affymetrix
Mouse Genome 430 2.0.
Results:
The high-calcium diet
with whey protein altered the expression of 129 genes ( 8 1.2
fold). Quantitative RT-PCR analysis confirmed the significant
up-regulation of Adrb3 (p = 0.002) and leptin (p = 0.0019) in
the high-calcium whey group. Insulin and adipocytokine
signaling pathways were enriched among the up-regulated genes
and the fatty acid metabolism pathway among the
down-regulated genes.
Conclusions:
High-calcium diet
with whey protein significantly modifies adipose tissue gene
expression. These preliminary findings reveal that targets of
a high-calcium diet with whey protein include genes for
Adrb3 and leptin, and help to explain how the intake of dairy
products might attenuate obesity.