Corrective exercises are small changes with big results
December 8th, 2011Understanding Pain
September 29th, 2011This brief video by GP Access and the Hunter Integrated Pain Service does an exceptional job at explaining how the brain processes pain.
What’s up with those Finger Shoes? Part II
September 29th, 2011Derrick Price, MS, CPT, CES, PES
In Part I, we explored the pros and cons of the FiveFinger’s foot support. It can be great for some people to regain the dynamic mobility that the foot is designed to have, but may be overwhelming for those who are accustomed to highly supportive footwear. In Part II, we’ll examine how well FiveFingers protect the feet and how comfortable they really are – compared to traditional footwear.
Protection
Whether it’s braving the weather or the ability to walk on rough surfaces such as asphalt, protecting the soles of the feet is a must for many of us who were born with shoes on. It’s important to compare the traditional shoes to the Fivefingers in terms of thickness and levelness of soles from heel to toe – as each have their pros and cons.
Fivefingers have a very thin and flexible sole (roughly 4 mm) that is leveled evenly from heel to toe. This characteristic awakens receptors in the foot and can result in changes in normal walking/running patterns – which, due to the thick soles and heel lifts, you will not find in traditional shoes. When running in Fivefingers, you’ll quickly learn that landing on your bony heels can be uncomfortable. This discovery may cause your foot to switch its landing to the area where the midfoot and heel meet. This switch may help you take advantage of the spring-like nature of the foot; which was designed to allow for minimal energy expenditure and improve gait efficiency. However, your foot is most likely not conditioned to walk or run on pebbles, rock, glass, hard dirt, concrete, etc. Be prepared to feel EVERY single step you take. Also, one must be cautious of stepping on sharp surfaces that may penetrate the shoe. Our friends, over at the American Council on Exercise, recently published an article that discussed how most people actually need to re-learn how to walk/run in Fivefingers. Simply putting a pair on will not automatically cause you to move better – it must be a conscious change.
In comparison, traditional athletic shoes come with heavily padded heels. So much so, that the heel rests about 1-2 inches above the toes. This has a dramatic influence on how we move and carry our posture. Try this: Stand up, lift your heels up off the floor just 1-2 inches, and balance there. What did you notice? What did your knees, hips, and/or torso do? More than likely, you had to flex your knees, shift or tilt your pelvis forward, and/or lean your torso forward to maintain your center of gravity. Even a slight heel lift in your shoe, changes your center of gravity resulting in a change in postural alignment. Over time, these changes can be disadvantageous because it is energy expensive to maintain the unnatural posture. It also stresses numerous tissues and joints that are commonly painful or sore in many people; such as, the knees, low back, upper back, shoulders, and neck.
To sum up, the Fivefingers may not protect the soles of the feet as well as traditional shoes, but they may do a better job of protecting one’s posture from deteriorating. If you choose to wear Fivefingers, it may be best to start with walking and strength-training – and then gradually progressing to running and more athletic movement. If you enjoy running in Fivefingers, I would recommend sticking to “real” surfaces only (e.g., grass, dirt, sand), as opposed to concrete. This helps avoid, not only the hard impact, but also the repetitiveness of a flat surface.
Comfort
Let me be completely honest here. Putting on FiveFingers for the first time was a big pain in my gluteus maximus! It took me over 20 minutes to put my first pair on and I was sweating bullets. Putting on, what is essentially a glove for your foot, and trying to wiggle your toes into the correct holes is no easy task – especially considering what poor control most of us have over moving our toes and feet. But with more practice, I can now slip them on and off in seconds.
So a common question I get is, “Are they comfortable?” ABSOLUTELY! If you can find the right size and you don’t have a funky shaped foot, there’s a good chance you’ll be calling these your most comfortable pair of shoes in your closet and wearing them around town every chance you get. Plus, they come in many styles, although some styles may be more comfortable than others (which I’ll talk more about in part III). Heck, they even have a casual FiveFingers that is soon to be released. But beyond the physical comfort, they may actually be mentally uncomfortable for some. Again, these shoes are not the most attractive on the market and they definitely make you stand out. Beware of people staring, pointing, talking behind your back, or stopping you in your tracks to discuss your footwear. On the other hand, this may be a great way to help you become more social!
A last note on the comfort level of the FiveFingers, I must address the “stank” factor. Yes, your feet and FiveFingers will stink up the joint after a few wears. The nice thing is you can throw them in with your laundry every week (and then air dried). Baby powder and wearing special toe socks can also help keep the stank factor down. Ultimately, I just wanted to give you a quick heads up of what’s to come.
In Part 3, we’ll look at the many styles of the FiveFingers, along with some other Minimalist Shoes that have recently hit the market to give you a better idea of what may best suit your needs and desires.
Derrick Price MS, CPT, PES, CES has been active on many levels in the fitness industry for over 8 years. He holds a MS in Exercise Science and Health Promotion with an emphasis on injury prevention and performance enhancement from the California University of Pennsylvania where he has also spent time as an Adjunct Faculty member teaching courses in Exercise Program Design. Aside from personal training 20 hours a week, Derrick also is a Master Trainer for ViPR and PowerPlate. He began his educational career as a Master Instructor for the National Academy of Sports Medicine and has since moved on to become a Faculty Member for the Personal Training Academy Global. To inquire about personal training, Derrick can be reached at dprice@functionfirst.com.
References
https://www.acefitness.org/certifiednews/images/article/pdfs/ACEVibramStudy.pdf
Corrective Exercise #19-Split Squat with Trunk Support
September 15th, 2011We love how this exercise can take the most reluctant “lunger” and turn them into a booty burning believer. Manipulating the environment for proper facilitation and success and removes fear, apprehension and compensation. Let us know what you think.
Best Time to do Corrective Exercises
August 4th, 2011What’s up with those Finger Shoes? Part 1
July 27th, 2011
Vibram’s Fivefingers
By Derrick Price MS, CPT, PES, CES
They’re ugly, funky and a bit pricey. And yet they’re ever increasing in popularity, especially in the health and fitness community. Personal trainers, doctors, massage therapists, chiropractors, and now, even your kids may be sporting them. So the obvious question for all of us: Should I trade in my traditional sneaks for a pair of these hideous contraptions?
To answer this question, we must first pose another: What is the purpose of wearing a shoe? We all have different reasons – style, support, protection, and comfort. Those are just a few reasons that come to mind. I’m no expert in fashion, so let’s explore support, protection, and comfort.
Support
FiveFingers fall under a new category of shoe type called the Minimalist shoe – with the idea that they are as close to walking around barefoot without actually being barefoot. In other words, they provide as minimal support for your foot compared to your traditional athletic shoe. This can be good and/or bad.
The Good
Consider this – the foot has 33 joints, a plethora of muscles and connective tissue, and not to mention enough sensitive receptors that it rivals the tongue in its ability to feel the most minute details. What this means is our feet are designed to move dynamically over ever-changing surfaces. This unique structure is designed to create, slow down, and transfer the high-impact forces of walking, running, jumping, climbing, stepping, and squatting in all different directions. Now imagine what happens to our feet when we wear shoes and socks that squish our toes together and minimize foot movement? Not only do we lose the ability to create, slow down and transfer multi-directional forces through all 33 joints in the foot, we also lose the ability to feel the earth underneath us. This can have a huge impact on, both, our static posture and locomotion; which may lead to acute and chronic pain in other areas of the body such as ankle sprains, knee pain, low back stiffness and even shoulder/neck discomfort. Wearing a minimalist shoe like the Fivefingers may allow your body to re-capture the mobility that the feet are designed to have – resulting in improved posture and movement.
The Bad
No support for a foot that has lost the ability to move dynamically or never had the ability to begin with (e.g., structural abnormality) may have its fair share of negative consequences. It’s like asking a person who has driven an automatic their entire life to switch to manual. It may feel like you’re learning how to walk all over again .That’s where the “itis” may come out from hiding, e.g., plantarfascitis, tendonitis, bursitis. It’s a lot to ask the body to move without the support it has been accustomed to for decades; which is why, if you decide to give the Fivefingers a test run, understand it’s slow learning curve for, both, the mind and body.
In Part 2, we’ll explore how the Fivefingers differ in both protection and comfort. In Part 3, I’ll give you my recommendations on trying out a minimalist shoe. Until then, feel free to continue mocking those weirdos who think these finger shoes are cool.
Derrick Price MS, CPT, PES, CES has been active on many levels in the fitness industry for over 8 years. He holds a MS in Exercise Science and Health Promotion with an emphasis on injury prevention and performance enhancement from the California University of Pennsylvania where he has also spent time as an Adjunct Faculty member teaching courses in Exercise Program Design. Aside from personal training 20 hours a week, Derrick also is a Master Trainer for ViPR and PowerPlate. He began his educational career as a Master Instructor for the National Academy of Sports Medicine and has since moved on to become a Faculty Member for the Personal Training Academy Global.
ACL and Knee Rehab Exercises with the Core-Tex
July 13th, 2011Ways to use the Core-Tex to assist in the rehabilitation process for ACL and other knee injuries. The unique motions of the Core-Tex provide excellent proprioceptive stimulation to the rehabilitating limb.
Keep Your Hands to Yourself
July 13th, 2011What happens when a practitioner places their hands on a client or patient in a purely professional manner? Just like anything else, it depends on your perspective AND the expectations of your client or patient. A chiropractor is likely to respond that that is the only way they can perform an adjustment. A cardiologist may say that she has no need to touch the patient. Exercise professionals may say that it helps facilitate what they are doing with their clients.
The power of the human touch cannot be underestimated. To the client/patient it may bring a sense of connection with you, confidence in your ability and reassurance. The opposite may be experienced by the patient whose doctor provides a diagnosis only through oral communication and visual observation and never touches the patient.
I believe that some good and some bad come from the hands on approach. The chiropractors, physical therapists and massage therapists clearly have a need to contact their patients with their hands to practice their disciplines. The hands are used as both an assessment tool and to deliver an intervention. The accuracy of a skilled practitioner is used for reducing joint subluxations, mobilizing joints and relaxing and manipulating soft tissue. All of which have been scientifically proven to be beneficial to the patient.
The exercise professional may need to place their hands on the client for assessment purposes such as measuring body composition or pelvic landmarks. Some trainers will also use their hands to provide manual resistance for certain exercises and over-pressure to aid in flexibility. And at times, the hands are placed on the client to guide them through desired movement patterns.
With so much to gain how can there be a downside? What if the question was not what was provided to the patient with contact but instead, what is the patient being deprived of? And this question can completely change our perspective on the “hands on” approach to care.
Whatever is provided to the patient/client by the practitioner removes the need for the patient/client to do it themself. We obviously don’t want people going around adjusting or attempting to adjust their own necks or manipulating their own gleno-humeral joints. We do want an attitude and belief system that ALL practitioners are simply adjuncts to the individual’s own abilities. We are facilitators.
Could chiropractic care and manual therapy create learned helplessness? Do clinics relying predominantly on passive modalities like ultrasound and electrical stimulation fool the patient (and themselves) that the modality is making them better? Is a client psychologically and emotionally dependent on the trainer if she refuses to work out unless the trainer takes her through a workout?
If I ask a client what he does regularly for his health and he tells me chiropractic care, I respond by telling him that is what the chiropractor is doing for his health care. I then ask again, “What are YOU doing?”
Could this kind of learned helplessness and dependency even be contributing to the obesity epidemic? It may not be that big of a leap from the dependent patient to the obese individual. If my healthcare consists solely of people doing something to me, how can I be expected to eat right and exercise on my own? The psychosocial behavior of anyone who is not responsible or response-able for their own musculoskeletal health will ultimately suffer from comorbidities.
This certainly is not a knock on any kind of manual care. I’ve personally benefitted from chiropractic care, manual physical therapy, acupuncture and Structural Integration. Of course I also have a specific corrective exercise strategy I follow along with my general fitness routine.
I believe one of the greatest gifts we give our corrective exercise clients at Function First is the ability to produce the same result at home that we produce with them in our facility. That is why we only need to see our clients once a week. They are expected to continue with their home program daily. If they don’t do their homework-they are fired. This is an expectation of all our clients before they begin with us for a corrective exercise program.
For this reason, the referral from me to a chiropractor is much easier than the referral from the chiropractor to Function First. Our clients are already engaged in a comprehensive corrective exercise program. The chiropractic or other manual care is an adjunct to the exercises and can often help us expedite the results.
A referral to Function First often requires a complete paradigm shift for the person referred to us. They now have to go to work on themselves. And quite frankly, many long-term recipients of manual care just aren’t willing to do that.
We might say people are lazy and don’t want to do the work. Or, can we say that people have been conditioned that they don’t need to do the work?
Gil Hedley: Fascia and Stretching: The Fuzz Speech
June 8th, 2011Worth the watch! This 5:00 video is both educational and entertaining. Dr. Gil Hedley makes the complex simple. If you stretch, use a foam roller or get body work-this video will help make sense of it all for you. Enjoy!
Client Success: Patricia Low
June 8th, 2011
When I first went, it was to find out about getting help for an acute problem I was having with my hand. Anthony, in his calm, professional, convincing way, told me they didn’t work on specific body parts, but worked in a holistic manner from a postural approach. Interesting, I thought. In fact, pain in my lower back had been keeping me from exercising, yoga, strength training for the better part of a year, and had become a much more negative factor than my hand–bothersome, but not as compromising as my back problem.
An Aleve regime, as well as Arnica (a homeopathic), had managed the pain, but did not give me the peace of mind I’d needed to resume the physical challenges I was used to enjoying, backpacking, for instance and exercising at the YMCA five days/week.
Our conversation (as well as some impressive articles and awards on the wall) made me as curious as hopeful about being in the body I had become used to taking care of, so I took a leap and signed up for the 3-month
program of weekly visits. After an interview and being closely inspected in a multitude of ways, (grid on the wall, gait assessment, etc) my a two-hour evaluation with Anthony and his second in command, Wendy, was over and I walked out with photos and descriptions of my the program that had been developed for my daily use.
Next week, I came in for a half hour appointment with Wendy. At that time I did the exercises with her for fine tuning, and always learned something to improve my technique. The following week, my appointment was with them both, an hour in which I was interviewed to check for progress (or lack thereof), given a
new exercise program to go through, and left with my new handout and its great descriptions and photos.
So on it went, every week, alternating a half-hour appointment with one that lasted an hour. Every hour visit included an interview, postural assessment, and exercises.
By the end of my three months, Anthony had me pain free, and had begun to insert some physically challenging exercises into my program, not only corrective ones.
To tell the truth, the exercises he taught were different from anything I had ever imagined, were to be done at about a 70% level of effort, and should not cause any pain. It is truly unique and I cannot say how it worked, other than to say that it was amazingly effective and now that I am two weeks into the Y again, running and getting back into shape, I am feeling confident that the problems are in my past, and if I have others in the future, I have a place to go for corrections via exercise, my preferred course of therapy.
Anthony also offers small group workouts–sometimes two-week trial sessions for free!–and I look forward to trying them when I think I’m ready. My buff neighbor took some, and she said they were demanding, different, and just what she wanted.
My hand? Well, it’s damage from a nerve root injury and is slowly getting better and better. Obviously, it’s going to take some time, but compared to my long-term, now-in-the-past back problem, it’s minor indeed.
The office is organized, everyone is friendly and professional, and I give this small, dynamic business a grade of 100%!