Monday, 7 December 2020

Myofascial Pain and Trigger Points


Myofascial Pain and Trigger Points

I had been looking into what causes myofascial trigger points and pain and how working on them relieved the pain. I came across this study, mechanisms of myofascial pain, which gave some great insights into what causes a myofascial trigger point, what keeps them hanging around, what causes them to be painful, and how to get rid of them.

Some of the key things I noted:

Trigger points may occur from muscle overuse, trauma, psychological stress.

They seem to do two main things:

  1. Reduce the excitability of the central nervous system

  2. The sustained contraction leads to increased metabolic stress and reduces blood flow. This increases myokines, inflammatory cytokines and neurotransmitters.

Working on a trigger point:

  • Disrupts dysfunctional endplates

  • Increase sarcomere length (too much contraction from sarcomere increases myofascial trigger point)

  • Reduces the overlapping actin and myosin filaments

  • Decreases acetylcholine levels and neuromuscular junction response

  • Reduces sarcomere contraction which increases blood flow and oxygenation

  • Activates inhibitory pain pathways

  • Decreases neurotransmitters, cytokines and interleukins within the extracellular fluid

  • Increase B-endorphin and TNF Alpha, decreases substance P (associated with pain and inflammation)

I highly recommend you take a look into the study and see what your personal take-away's are. You may learn a few things that you can apply on yourself.

Related articles:

Tuesday, 17 November 2020

Stick With Basic Exercises and Methods


When you are starting out training you shouldn’t do anything special for at least the first 18 months, maybe even 24 months. Use basic dumbbell and barbell movements, standard set, rep, and rest schemes, and focus on perfecting your technique. You will make gains like this and it gives you somewhere to go later on down the track.

Too often I see trainers getting their clients to use chains and bands, do a heap of plyo work, use all types of specialty bars, basically anything they think looks cool for their social media. This is the wrong approach in my opinion.

We have, and do use all these tools as well but not with anyone who can barely even perform the movement correctly with the bar alone. You have to deserve the method / technique / tool. You use these tools as ways to try and further challenge the movement. If you can’t perform it correctly then no bands for you, it will only confuse your body more.

The same goes for plyometrics. They are overused first of all, and secondly, a lot of the people need to develop their strength levels before performing them. You see them collapse and spend way too much time on the ground most of the time.

“The method that gets you to bench 90kg won’t be the method that get’s you to bench 180kg” – Charles Poliquin.

We often like to look at what the best in the world are doing and try to follow their lead. This makes sense, I do it all the time. But you have to put things in perspective and know where you are currently at. Following a professional athlete’s program isn’t going to serve you well if you are a beginner. It took them many years to build up to the type of training they are doing now, they didn’t begin there. So, take the principles but don’t follow everything to the letter. Again, you have to earn the right to do more advanced things.

Even if you do these advanced types of methods early on and get good results, where do you go to once you hit a plateau? Save them for when you need them and it will help you continually progress.

Tuesday, 10 November 2020

Youths Need Better Coaches


Youths Need Better Coaches

Youth athletes need better coaches in my opinion. What you often see is that these are the roles filled with volunteers but I think it is backwards and money should be invested in coaches for these younger age groups. It is much easier to start out the right way then it is to correct problems and injuries later on down the track.

The problem is that many clubs aren’t willing to invest money into professionals for these levels. They tend to hope that the kids will develop naturally, physically, and hope that they get by skill wise with their natural ability until later ages when they do get some more specialised coaching.

So, what I see happen a lot is that the gym is overseen by someone who has the most basic of requirements and is looking to post a few things on social media to try and use the role to build their business. The sad thing is they have no idea about program design or even correct technique for that matter, and the kids tend to either get injured or miss out on key development years, from both a technical stand point, and a physical one.

It would not take a lot of money to fix this problem. In doing so, you could also offer much more to the athletes. Programs would be individualised, they could have nutrition plans, they could be trained in smaller groups, which would mean they are coached through each rep, everything being monitored and updated regularly. By doing this, results would improve, injuries would be reduced, there would be accountability, the club would be looked at more professionally, and they would build a much better culture.

It is an investment, not a cost.

We have young kids on contracts but I think the money spent should be re-invested into their development. For example, you have a kid on a $5,000 contract. That amount of money is a lot for a 14-year-old who hasn’t proven himself yet, but it isn’t going to change his life. Why not use that money to pay a coach to train him privately, look after his nutrition, conditioning, rehab/prehab etc.? That way you can see exactly how they are progressing, they are accountable, and they have some buy in to the relationship. At the moment, most kids get a contract, do the minimum with the club, and then are back to park footy two years later. I feel more can be done to guide them through the process.

We do this privately and it has worked very well over the years with great success. If clubs invested more into the development of the athletes, we would see a much better game. Some clubs do it pretty well and are well ahead of the ones who don’t.