Summary of Aaron Horschig & Kevin Sonthana's Rebuilding Milo

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 It is important to understand that an injury to the spine is different from an injury to the knee or hip. A spine injury sets off a cascade of events, and the disc bulge is just one of them.
#2 It is important to remember that an MRI scan is a picture of your anatomy in only one particular position. It would be naive to believe that a mechanic could look at a picture of a race car and know exactly why it's making a weird noise when shifting from third to fourth gear above 60 mph.
#3 The spine is not just a stack of bones, but a slightly curved tower of small bones called vertebrae, separated by discs. Each vertebra is connected to the others through small joints in the back called facets, which give the spine tremendous movement options.
#4 The spine is a complex structure, and injuries can occur for many different reasons. Understanding how they occur is important to prevent them in the future.

Sujets

• Sport
• Sports fitness
• Fitness
• Stretching
• Health
• Physical exercise
• Exercise

Informations

• Publié par: Everest Media LLC
• Date de parution: 16 mai 2022
• Nombre de lectures: 0
• EAN13: 9798822512283
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Aaron Horschig & Kevin Sonthana's Rebuilding Milo
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4 Insights from Chapter 5 Insights from Chapter 6 Insights from Chapter 7 Insights from Chapter 8 Insights from Chapter 9 Insights from Chapter 10
Insights from Chapter 1

#1

It is important to understand that an injury to the spine is different from an injury to the knee or hip. A spine injury sets off a cascade of events, and the disc bulge is just one of them.

#2

It is important to remember that an MRI scan is a picture of your anatomy in only one particular position. It would be naive to believe that a mechanic could look at a picture of a race car and know exactly why it's making a weird noise when shifting from third to fourth gear above 60 mph.

#3

The spine is not just a stack of bones, but a slightly curved tower of small bones called vertebrae, separated by discs. Each vertebra is connected to the others through small joints in the back called facets, which give the spine tremendous movement options.

#4

The spine is a complex structure, and injuries can occur for many different reasons. Understanding how they occur is important to prevent them in the future.

#5

The speed at which something moves is called velocity. The power generated at your spine remains low when you move under minimal load. If you want to move your spine, you want to do it under minimal load.

#6

A disc bulge is when the nucleus pulposus, the center of a disc, becomes pressurized by load. The surrounding collagen rings begin to crack and break apart, and the disc loses its ability to withstand load.

#7

However, the more load and the more repetitions that take place, the higher the risk of injury. The deeper the reception, the more power is concentrated at one or two lumbar segments, which increases the risk of injury.

#8

The elite powerlifters who lift with this technique aren’t allowing their back to move into more flexion as the lift is pulled. They’re instead bracing or locking in their spine with a slight curvature in the spine, maintaining that degree of flexion and moving about the hips to complete the deadlift.

#9

Your bones can adapt to the loads and frequency of loading they experience. Lifting heavy weights can cause your spine to adapt and the trabecular struts within your vertebrae to thicken over time. This is why research has shown elite powerlifters to have some of the densest vertebral bones seen in humans.

#10

The small joints on the back side of the spine, called facets, can be injured due to repetitive strain or microtrauma. Their shape can change depending on the spine level, and they can be injured during various movements.

#11

Spondylolysis is a fatigue stress fracture of the spine, which can occur at the pars interarticularis, a small part of the vertebra right next to the facet joint. It can occur if you repeatedly arch your low back and place it in an extremely extended position while performing any exercise.

#12

The spinal cord is like a major highway, and you have many nerves that exit your spinal column through tiny openings and travel throughout your body, providing a constant stream of information to your central control center for processing. When an injury occurs, the nerves that run close by can be pinched.

#13

The term lumbar muscular sprain or strain is used to describe a back injury that causes pain in the muscles around the injured site. However, these muscles may be only be feeling pain from the real problem, which lies much deeper.

#14

Back pain is the result of cumulative microtrauma on the structures of your back caused by three things: specific movements, excessive training loads, and sustained postures or body positions.

#15

The spine and its surrounding tissues can be damaged in many ways during weight training, and the quality of your technique and the manner in which you load your body are the most important factors in determining whether your body adapts positively and becomes stronger or fails to adapt and ultimately finds injury.

#16

The kinesiopathologic model is a different approach to treating back pain. It focuses on the why behind your pain, rather than just treating the specific tissue or part of the spine where the pain is located.

#17

When dealing with back pain, it is important to consider which type of pain you are experiencing: flexion, extension, rotation with extension, or load intolerance. Gather clues from each screen and test to help you figure out what type of posture, movement, or load triggers your back pain.

#18

The first step in screening your low back is to do an in-depth self-analysis of what triggers your pain. You need to find out what causes your pain. The activities, movements, and postures you assume throughout the day that bring out your symptoms.

#19

The goal of a posture assessment is to see if you can link specific positions of your spine to your symptoms. This allows you to create better context around which spinal positions trigger your pain and which ones don’t.

#20

If you have pain while standing, assess your position. Are your shoulders rounded. Is your chin poking out in front of your body. Is your low back flat or does it have an excessive arch. Do you feel certain muscles of your back flexing or contracting hard.

#21

If you have flexion intolerance, you will experience pain when you round your back or extend it under compression. If you have extension intolerance, you will experience pain when you raise your legs off the floor or bed.

#22

If you fall into this category, you may benefit from improving hip extension range of motion with an anterior pull banded joint mobilization. Brace your core and lock your lumbar spine in neutral, and then squeeze your glutes as you slowly shift your hips forward and backward.

#23

The 5-inch wall test is an easy way to screen for ankle mobility problems. From a kneeling position, place your big toe 5 inches from a wall. From this position, try to touch the wall with your knee and keep your heel in contact with the ground.

#24

If you were unable to touch your knee to the wall, you have an ankle mobility restriction. It could be a soft tissue restriction, a joint mobility problem, or both! Make sure to check out the mobility exercises in the Ankle Pain chapter.

#25

If the single-leg squat caused you pain on either side, try using these cues to see if you can modify your symptoms. Stand on one leg and brace your core slightly. Grab the ground with your feet, creating the tripod foot. Your body weight should be spread evenly across the entire foot, not all in the heel.

#26

The heel drop test is a simple way to determine whether load, or the weight you are lifting, is triggering your pain. If bracing your core while lifting weights eliminates your pain, you have discovered a possible reason why you have pain when performing movements like box jumps or when catching a clean or snatch.

#27

The goal of gluteal amnesia is to diminish neural drive and inhibition of the glutes due to pain. To test if you have gluteal amnesia, perform a single-leg bridge, and feel for which muscles are working hard to keep you up. If your low back pain decreases, you have gluteal amnesia.

#28

The rotation of the hips is a large risk factor in the development of back pain. If an athlete has a significant deficit in rotation on one side of the body, the low back will sustain uneven forces as the body drops into the bottom position of a squat, clean, or snatch.

#29

Poor thoracic spine and shoulder mobility can lead to low back pain. The foam roller prayer stretch can help improve overhead mobility. It is a good stretch for the mid-back, and those who have poor lat flexibility may feel a good stretch on the sides of the back where these muscles run and attach to the undersides of the arms, near the armpits.

#30

There is no such thing as nonspecific back pain. By now, you should have found the exact trigger for your pain. Understanding how your injury presents will help you figure out what you need to do and what you need to avoid in the short term to decrease your symptoms.

#31

To keep your low back from rounding, try not to sit up straight when getting out of bed, and instead roll to your side and then push up with your arms. When standing, make sure you’re standing tall and not slouching.

#32

To sleep better, try to avoid sleeping on your back, and instead sleep on your side or your stomach. If you’re a stomach sleeper, place a pillow under your belly.

#33

To prevent excess rotation at the hip, try not to cross your legs, and avoid leaning or shifting your weight excessively to one hip. When picking things up, move with your hips and legs, not with your back.

#34

If you are dealing with back pain, you must limit your heavy training and exercise only with movements that do not create pain. Pain not only is an annoyance, but it also changes the way you move. If you want to eliminate your pain and return to high-performance lifting, you must change how you are lifting in the short term.

#35

It is time to start addressing a common weak link in almost all cases of back pain: core instability. Many people find some short-term relief of their symptoms by following these orders. It makes sense on paper.

#36

The muscles that surround the spine, known as the core, are responsible for spinal stability. When these muscles fail to work together in the correct manner, they can increase the risk of injury and poor performance.

#37

The first method to address the core is through dynamic strengthening exercises such as crunches, back extensions, and Russian twists. These exercises build strength through movement, but they do not increase core stiffness.

#38

The traditio