S I Joint Pain

Sat Nov 14,2015

Low back pain? Hip pain? Sciatica?  These are probably the most common pain complaints out there.  I have seen figures where as much as 80% of the western population has some form of these pain issues.  Why?

There are many reasons: weight gain, muscle imbalance, poor posture, joint dysfunction, joint defects, injury, repetitive movement patterns, arthritis, lack of movement/exercise and the list goes on and on.  For me…a lot of my back issues are that pesky S I joint.  My S I joint will rotate out of position slightly…usually on the right side and here come the muscle tightness and/or that slight hip pain or numb-like feeling in my quad.  

The sacroiliac joint connects the sacrum with the pelvis on either side of the lower spine. It moves the forces of the upper body to the pelvis and legs.                                                                                                                    

  
The saccrum and S I joint (it’s all connected) has to hold all the weight from our upper body and transfer that weight to our pelvis and legs.  This is why posture is so important…when all that weight (force) is transfered…the pelvis, hips, legs and feet (heels) should be supporting the weight in a balanced manner.  If not well balanced…over time all kinds of mechanical and postural problems will occur.  Those problems progress without treatment.  

When the body works out of postion it creates stress on the joints, and excess tension on the muscles.  When these positions are repeated constantly…the constant stress on the joints and excessive muscular tension…lead to inflammation, bone spurs, spasms, tendinitis, ligament damage and more.  A pill, a shot, some rest will ease symptoms…but, the cause needs to addressed!  Learn how to correct posture problems and repeated poor movement patterns.

If you have any of these pain issues…address them.  I did 12 years ago.  I only did because I hurt so bad I believed I was not going to be able to be active much longer…I was only 45.  Thank goodness I did something about it….today I am pretty much pain free and can move freely…actually as good as I ever have.

It started with massage and chiropractic care.  Two years ago I added FOUNDATION TRAINING!  Foundation Training has been the ultimate treatment for me.  To be able to lengthen my posterior chain…then to strengthen those muscles while in a lengthened position has been eye opening!  This is what has been missing all my years of working out, training and competitive sports.  Not only that…Foundation Training is the ultimate core work.  I mean pelvic floor core work….the real deal!

Gotta go…fixing to get my walk, FT work and a little floor work in.  Then I’ll teach a little FT.

Have a great weekend folks!

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HOW TO AGE YOUR BEST

Thur 11/12/15

In this day and time people are living much longer…many well into their 90’s.  I read things all the time about how to save money and such so that one doesn’t out live their money.  I’m sure a lot of you also read a lot on this subject.  How many of you take the time to work on your physical aspect of maintaining “quality” movement until such an age?  What will we all move like when we are 76,83,92?  If you do not move well now (in your 40’s and 50’s) your golden years may be quite miserable.

Those of you going to the gym everyday, taking a run, playing golf/tennis are on the right track.  The body needs more variety, more range, more focus. There is more to do in taking care of your body and preparing it for the future than your hour of “exercise” a few times a week or even everyday of the week.

I once heard the very famous and wise strength and movement coach, Dan John, talk about how doing the thing you are not doing will improve everything else you are doing. Dan was talking about the 5 human movements (the squat, the hinge, the push, the pull, the carry). He said if he wanted to help an athlete improve his performance, he would focus on implementing the movement(s) the athlete was not employing in his training regimen. Then, the athlete‚Äôs overall performance would improve. 

The same thing goes for those of “us” the everyday 8-5 blue/white collar worker, the housewife, the big business owner.  We need to be thinking the 5 human movements daily…versus lifting weight improperly, running 5 miles everyday, only playing the sport we love etc. 

I did not say stop running, lifting weights, playing golf or any other activity you like.  The body needs more variety.  

I am saying learning how to enhance the basic body movements…squat,hinge,push,pull and carry.  Learn to do them on the floor using your body weight (as you did when an infant).  Learn to you your core during  your time on the floor.  Learn to breathe using your diaphragm…this is absolutely huge.  Your diaphragm is actually part of your core.  Learn how to push something with your core engaged and your shoulders in proper position.  This stuff is important…if you want to be active at 80 and above…learn how to do these things.

This is how I train now…Foundation Training for my posterior chain and core.  I am much more flexible and mobile and body aware from FT training alone.  I practice sit and getting up from the floor…great hip work.  I crawl…great core/shoulder work.  Crawling is great strength work and safe that shoulder work with dumbells.  I roll…awesome for the core and the vestibular system.  Yes, I still throw in some traditional weights…but I can do them in perfect posture/form!

Contact me.  Let me assess how you move and teach you how to move better.  Between Foundation Training and some floor work…we call all be 80 moving like we are 40!  Let’s prepare for our golden years physically…so we can enjoy life.

FOUNDATION TRAINING

11/04/15

There are several elements to Foundation Training.  Decompression Breathing, Hinging and Anchoring.  These 3 elements when applied during the FT exercise, or to any type of workout will greatly improve posture, strength, flexibility, endurance and mobility.  When applying these elements to everyday life all movement patterns will greatly improve.  

I have been speaking about FT and trying to expose FT to the public for over two years now.  Foundation Training is still amazing at help people become aware of their bodies, aware of their movements, aware of their posture.  People who learn Foundation Training can and do make changes in their posture and their movement patterns.  Pain can be managed and in some cases go completely away.  My back pain issues, degeneration and muscle tightness is so much better because I practice a little FT everyday.  It’s all about managing…knowing your movement patterns, your muscular strengths and weakness.  People do not have to suffer with back pain…I now know that!

Foundation Training is still evolving.  A new book will be out in 2016 and the team is always tweaking the exercises and/or adding a new element.  I actually need another workshop to get caught up on all that is new and improved.  That will be in my future plans.