Preventing and Recovering from Hamstring Injuries

Hamstring tears can be incredibly debilitating and have put an end to many athlete’s careers.    Once you experience one they tend to recur frequently so prevention is critical.  Of course, hamstring injuries are a problem in all walks of life from weekend warriors to professional athletes to sedentary folks. What Causes Hamstring Injury? The cause of hamstring injuries is still not well understood although there are some key suspects: Low levels core muscle strength Hamstring muscle inflexibility Quadriceps and hip flexor inflexibility Ankle inflexibility Greater quadriceps versus hamstring strength Poor running mechanics Age -- older equals more susceptible Previous hamstring, knee or pubis injury Inadequate warmup Fatigue Age and previous…
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The Pros and Cons of Training on Unstable Surfaces

Training on unstable surfaces owes most of its development to rehabilitation where it originated.   There are many unstable training surfaces including physioballs, foam pads, inflated rubber disks, and Bosu’s .   These surfaces are used on the training floors of most gyms.   The idea behind unstable training is that inconsistent motion stimulates sensory apparatus in the muscles and joints leading to increased sensory input and increased muscle activation.   In addition these movements cause muscles on both sides of the joint to co-contract.    Co-contraction occurs to some extent during virtually all movement.   When we significantly increase co-contraction the result is increased joint stability. Increased co-contractions from unstable training can be very useful…
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CrossFit: Dangerous or Effective?

Anyone who spends time Googling CrossFit will find it described as the most effective training system available while others claim it is the most dangerous training system out there.   So what gives?    The reality is that just because two gyms call themselves “CrossFit” and have CrossFit Trained and Certified Coaches does NOT mean that the experience is consistent between different CrossFit locations. There are many CrossFit locations that place a premium on client safety and carefully evaluate all clients prior to any workouts in order to understand their unique fitness level, injury potential, and movement profile in order to plug each client into programming that not only does not hurt…
Read More

Preventing and Recovering from Hamstring Injuries

Hamstring tears can be incredibly debilitating and have put an end to many athlete’s careers.    Once you experience one they tend to recur frequently so prevention is critical.  Of course, hamstring injuries are a problem in all walks of life from weekend warriors to professional athletes to sedentary folks. What Causes Hamstring Injury? The cause of hamstring injuries is still not well understood although there are some key suspects: Low levels core muscle strength Hamstring muscle inflexibility Quadriceps and hip flexor inflexibility Ankle inflexibility Greater quadriceps versus hamstring strength Poor running mechanics Age -- older equals more susceptible Previous hamstring, knee or pubis injury Inadequate warmup Fatigue Age and previous…
Read More

The Pros and Cons of Training on Unstable Surfaces

Training on unstable surfaces owes most of its development to rehabilitation where it originated.   There are many unstable training surfaces including physioballs, foam pads, inflated rubber disks, and Bosu’s .   These surfaces are used on the training floors of most gyms.   The idea behind unstable training is that inconsistent motion stimulates sensory apparatus in the muscles and joints leading to increased sensory input and increased muscle activation.   In addition these movements cause muscles on both sides of the joint to co-contract.    Co-contraction occurs to some extent during virtually all movement.   When we significantly increase co-contraction the result is increased joint stability. Increased co-contractions from unstable training can be very useful…
Read More

CrossFit: Dangerous or Effective?

Anyone who spends time Googling CrossFit will find it described as the most effective training system available while others claim it is the most dangerous training system out there.   So what gives?    The reality is that just because two gyms call themselves “CrossFit” and have CrossFit Trained and Certified Coaches does NOT mean that the experience is consistent between different CrossFit locations. There are many CrossFit locations that place a premium on client safety and carefully evaluate all clients prior to any workouts in order to understand their unique fitness level, injury potential, and movement profile in order to plug each client into programming that not only does not hurt…
Read More

Preventing and Recovering from Hamstring Injuries

Hamstring tears can be incredibly debilitating and have put an end to many athlete’s careers.    Once you experience one they tend to recur frequently so prevention is critical.  Of course, hamstring injuries are a problem in all walks of life from weekend warriors to professional athletes to sedentary folks. What Causes Hamstring Injury? The cause of hamstring injuries is still not well understood although there are some key suspects: Low levels core muscle strength Hamstring muscle inflexibility Quadriceps and hip flexor inflexibility Ankle inflexibility Greater quadriceps versus hamstring strength Poor running mechanics Age -- older equals more susceptible Previous hamstring, knee or pubis injury Inadequate warmup Fatigue Age and previous…
Read More

The Pros and Cons of Training on Unstable Surfaces

Training on unstable surfaces owes most of its development to rehabilitation where it originated.   There are many unstable training surfaces including physioballs, foam pads, inflated rubber disks, and Bosu’s .   These surfaces are used on the training floors of most gyms.   The idea behind unstable training is that inconsistent motion stimulates sensory apparatus in the muscles and joints leading to increased sensory input and increased muscle activation.   In addition these movements cause muscles on both sides of the joint to co-contract.    Co-contraction occurs to some extent during virtually all movement.   When we significantly increase co-contraction the result is increased joint stability. Increased co-contractions from unstable training can be very useful…
Read More

CrossFit: Dangerous or Effective?

Anyone who spends time Googling CrossFit will find it described as the most effective training system available while others claim it is the most dangerous training system out there.   So what gives?    The reality is that just because two gyms call themselves “CrossFit” and have CrossFit Trained and Certified Coaches does NOT mean that the experience is consistent between different CrossFit locations. There are many CrossFit locations that place a premium on client safety and carefully evaluate all clients prior to any workouts in order to understand their unique fitness level, injury potential, and movement profile in order to plug each client into programming that not only does not hurt…
Read More