WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
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Tom MatchinskyParticipantNot sure on that. If you follow the daily videos on the website, we cover the biceps quite often as it inserts into the elbow and just above as that tends to be an area of concern for people that can help with issues even up at the shoulder.
TravisMWOD StaffTom MatchinskyParticipantI’m not a nutrition expert, but you may want to get you vitamin D levels checked and adding in some collagen proteins may be helpful. If your vitamin D is off, your body may not be absorbing calcium properly and it can affect your bone density.
TravisMWOD StaffTom MatchinskyParticipantYou have to do lots of volume of shoulder work in your presses and pulls and just focus on not doing it at loads that allow you to complete the movement with the desired control. Using dumbbells so you aren’t hooked to a bar is the best way. Check to see if you have big differences in rotation side to side, but if not, this is likely a control problem that you need to be aware of and just do tons of practice. Turkish get ups and kettlebell arm bars can be great as well, you can find lots of videos on those online. In the end, there is no substitute for focused work.
TravisMWOD StaffTom MatchinskyParticipantThe thinking on a belt has always been it can be a tool to help increase intra abdominal pressure so you can have better transfer of power through your trunk when loads get high. That has not changed. A belt doesn’t keep you “safe” or anything like that.
TravisMWOD StaffTom MatchinskyParticipantAs Kaitlin said, best to see someone to make sure there is nothing else going on that might need professional attention. You can do some distraction work at the wrist while moving it around to see if you can relieve some of the symptoms as well as you find someone to see. You may also want to consider doing some wrist flexion, extension, and deviation exercises with some light loads a few times a week as well. Sets of 15 to 20 reps with low loads.
TravisMWOD StaffTom MatchinskyParticipantYou may be trying to push your knee too far to the outside of your foot, maybe even past your pinky toe. Keep the foot arched up, turn them out slightly, and just sit down, don’t think too hard about pushing the knees out and just let them fall in line with the feet an ankles and see what happens.
TravisMWOD StaffTom MatchinskyParticipantThe back to the barbell course will be useful, but I would also recommend finding a practitioner in your area who understands your goals and can make sure you are moving in a way that isn’t aggravating before you start slowly adding in the load, volume, and intensity of CrossFit and weightlifting.
TravisMWOD StaffTom MatchinskyParticipantAlex
5×5 linear progressions in your basic barbell lifts are the best places to start for people. I would suggest working with a local coach on this or finding someone online who can help you. The MWOD site does not have specific prescriptions for basic strength and conditioning templates, but I would say most of us who work for MWOD would likely do this with someone. Start with a weight that feels 50-60% effort, do 5×5 with that weight, hit that exercise 3 days later with 5- 10 more lbs (put a 5 on each side for lower body and a 2 1/2 on each side for upper body) and just go until you can’t hit 5×5 with the prescribed weight with good technique. Take off 20% and then start again. If you don’t have a training background, you can do this for a long time. It isn’t exciting, but it works very well.TravisMWOD StaffTom MatchinskyParticipantYou have to follow the recommendations of your ortho doc and PT. You aren’t going to be able to put pressure through that talus until they say it is ok. After that, you need to work on ankle mobility drills and foot drills to tolerance to start working back into regaining dorsiflexion. While it is in the boot, you will likely be able to work on the soft tissues of the calf and do some smashing with a roller or ball to keep the muscles and soft tissues supple as the avulsion heals.
TravisMWOD StaffTom MatchinskyParticipantI don’t know how much change you are going to be able to make to your bony structure in this situation but I don’t think surgery is a route you want to pursue either. You really just have to find the best ways for you to move that allow you to be efficient and produce force and don’t cause pain.TravisMWOD StaffTom MatchinskyParticipantBe sure to also look at how you are doing the lifts. You may be over extended and it is pulling your hamstring at a less than desirable angle. Check the BFR lower leg videos on the site as well, they will likely be helpful. Some heavy eccentric single leg hamstring curls may be in order as well, lift with both legs and lower slowly with the sore one to put some load directly into the hamstrings under tension. It is about the only real way to start the tissue remodeling process in a tendon that has been an issue for this long.TravisMWOD StaffTom MatchinskyParticipantYou will also need to start building in some specific strengthening activities for the posterior tib and calf. Particularly eccentric work which has to be pretty aggressive to get a positive result. Eccentric calf raises with resistance and eccentric work for the posterior tib (it inverts the foot so you have to resist eversion if that makes sense). Along with what Kaitlin said as soft tissue work and desensitization, adding in 2-3 sessions a week of that kind of strength training for 3 sets of 12-15 reps may be what you need.TravisMWOD StaffTom MatchinskyParticipantLimit yourself to 10-15 minutes of focused work daily. The best way to handle the hips/desk conundrum is to find more time to not be sedentary. Remember, standing there is still sedentary so you have to find times in your day to prioritize good old fashioned moving around.
TravisMWOD Staff03/22/2018 at 9:13 pm in reply to: is banded distraction and joint capsule mob a load of bollocks? #77167Tom MatchinskyParticipantLanguage changes as people evolve their thinking over time. If you read the book but don’t follow along on the site, you are going to miss out how descriptions of how things are working have evolved. This is an unfortunate side effect of writing a book, you can’t make constant updates to them, this is why the website and its content are valuable. Your last sentence is more in line with what is really happening when you use a band. You are using the extra pull from the band to help exaggerate a position of emphasis while patterning in a motor control change around the joint capsule and muscles by doing focused contract relax work and moving purposefully through the bookends of the range of motion.
TravisMWOD StaffTom MatchinskyParticipantWhy do you need two even longer sessions on top of just doing what is in the daily? More isn’t always better. More is typically just more.
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