GIFT week 5: Looking at AFS and the Calf complex

GIFT week 5 was a week of further development of what AFS represents and the progression of bone and joint motion to the function of the calf complex. 

 

This week there was a strong emphasis on what makes an AFS exercise an AFS exercise. Specific points were made on drivers,3D motion, unconscious chain reaction, path of least resistance, Authentic movement and uniqueness of environment. I can see each week these concepts are continually emphasised, in various ways, to embed them firmly in our minds. I can see these will create the framework from which we will diagnose, prescribe exercises and tweak exercises. The Litmus test has been described in the DVD series called Chain Reaction. These tests are those points described above.

 

In the webcasts this week the focus was on the calf complex. What it does and how it works econcentrically. The joint motion was described for the transformation zones of gait. The function of the calf muscles were described at the foot, ankle, and knee levels. It was refreshing to get a true functional understanding of the calf complex. It makes sense that muscle does not work in one plane of motion or is purely a concentric or eccentric muscle contraction. 

 

The webcasts further expanded on lunge matrices. This week it was description of how Lunge matrices can be used to enhance balance. The key point is balance needs to be trained dynamically and not statically. It can also be trained in 3 planes of motion. I think clients will enjoy how balance training can be so variable. 

 

Gift is about communication and this week we expanded our sign language learning to include letters  M to R. It is empowering to learn sign language and I hope by week 40 I will be able to sign simple expressions.

 

The learning this week has taken a step up, and is testing our knowledge, to make decisions on what is happening to joint motion with different tweaks and drivers. The knowledge builds.

Summary of 17 most common injuries related to training in the gym

This series of blogs has been designed to give you information about the 17 most common issues related to training in a gym. Each blog discusses what is commonly seen by trainers and physiotherapists when people train in the gym – and also the importance of having a trainer and physiotherapist working closely together to create a training plan to prevent injury and maximise results.

The synergy of a physiotherapist and trainer working together has huge benefits in terms of continuity of care, injury prevention, and communication between all clinicians and you – the person trying to achieve the goal.

When a physiotherapist and trainer work together injuries can be prevented by early assessment to identify problems which may occur in the training process. The key principle here is prevention of injury rather than healing of injury once it has occurred. The physiotherapist is valuable in his / her knowledge of medicine and musculoskeletal injury, and the trainer is valuable in setting training goals and making sure you are motivated and carry through with your plan.

If you are interested in working with a physiotherapist and a trainer who have spent years refining the process of injury prevention contact us as at mail@physical-edge.com now.

ITB friction syndrome. www.physical-edge.com

I know when I run I get bilateral ITB Friction syndrome. In the past I have had a lot of massage and had orthotics with excellent running shoes. I still needed lots of massage leading up to previous events. This is a major concern as a marathon at the end of the race will be hell with ITBFS.

I went to see Alex Fegallo to get them assessed. He looked at my movement patterns of my spine and hips and pelvis and said I was very tight through the ITB and lateral legs. He myofascially released them over an hour. Lovely pain and reminded me of what my clients go through. At the end he said there was not much more needed work on until I start running and training properly.

My brother in NZ, Justin Chong, is a sports podiatrist and on a home visit this year I had my feet assessed for new orthotics. I also went on a treadmill to have my running shoes assessed and he is sending me over a new pair  of running shoes shortly.

I will be doing rehablitation on my hip muscles and stretching my ITB over a foam roller. I will also be doing calf stretches. I am in a subdued mood at the moment. Preparing for the training mentally and enjoying my time eating what I want and resting.

I purchased three more triathlon magazines on the weekend. I have started reading the 220 Triathlon magazine. It is a commerative issue so a lot of history of events and athletes in it. Not as compehensive as Triathlon’s  World but I think if it did not have anniversary material in it the magazine would be different. I am willing to give it a second chance. I do think the 220 magazine seems to have better connection to athletes, events, and equipment suppliers. I am finding this important when starting out and looking to get advice and training plans.

I have contacted 220 Triathlon be email to see if they would follow me through my training. Will wait to see what they think.

Read up about bikes and wheels. The Cervelo P4 at £7999 is impressive. I would like to get a second racing bike. Seems Cervelo, Trek, Specialize, Giant and Felt have quality bikes and then there are companies which have made their own tri bikes at a cheaper price. I think sticking with recognised brands must be better. The bike companies have a longer history making bikes. Someone correct me if I am wrong.

I will be contacting Cycle fit as I have been assessed there before and ask what they can do for a triathlon bike. I head away the next two weekends. In early September I will start more regular training. Hope to visit the bike shop with my coach soon.

First meeting with Ironman coach Fran. www.physical-edge.com

Met with Fran yesterday for the first coaching meeting. He has outlined the equipment I must pruchase for the training. I have a Felt racing bike but if it is uncomfortable on the long runs I am to change it. 180km of pain on the bike does not sound enjoyable. He has a shop in Barnes for me to visit. We will be going next weekend. He wants me to look for winter training gear for the bike, Racing triathlon clothes, Swimming floats and paddles, goggles and wet suit. I have shoes and orthotics coming from New Zealand.

He emphasised the importance in this phase of training is strength and to prepare my body so as to avoid injuries. I get biateral ITB syndrome on both knees when I run on the road therefore  I am working on hip mobility, strengthening my posterior gluteus medius, Massaging the ITB’s over a foam roller and doing  pilates to improve my motor control training and proprioception when I run.

Today I did two sessions in the gym. A running session with stretching of ITB’s and thoracic spine over the foam roller and Figure 4 stretches for the hip joints. My gluteal muscles were more active post session and I felt freer through the hips. I also did a weight session for my chest.

Fran discussed the importance of nutriton and I have arranged to see Dr Justin Roberts a nutritional expert for endurance events and an ironman himself. I am waiting for feedback on a physiologist to see.

I have timetabled my week for training and work. I have 2 hours each day from Monday to Friday and 4 hours on Saturday to train. The goal at the moment is to get back into all disciplines slowly. I went for a run on the treadmill for 15 minutes today and will start swimming this week as well.

The plan is to meet Fran at LA fitness Gym South Kensington next Tuesday and he will look at my swimming technique and get me on a strength- sport specific training program. I will be focussing on technique first in the training program.

I know I will need plenty of rest to recover. I am planning a holiday to South America in December for 2 weeks. This will be added into the program.

I do not usually  research equipment I buy. This time I will start researching so when I go to the shop I know which is the quality equipment I want.