Great job again you guys. Sorry if I come off as a functional exercise freak, but it's important to the high school ATC. If you understand the anatomy & function of a muscle (with the foot on & off the ground) you can inexpensively put together a high tech rehab/conditioning program. In addition, you are preserving function in the gracilis & globally through the entire body. For instance, this athlete, even in the acute phase, was doing cariocas, forward skips, frontal plane double leg mini jumps, throwing - all pain free. I could not have done this if I had generically treated it as your everyday run of the mill hamstring strain.
Moving on, we know the gracilis also influences the pelvis. So, we also need to work top down. What type of core training might provide the gracilis with a better mechanical advantage?
7 comments:
How about single leg stance on the involved leg, performing chops & lifts with med balls or tubing.
Kevin
Thanks for getting us started Kevin. Good choice of modalities; & the SLB may be a "super-tweak", but let's go with that. Now what plane with the med ball or tubing? What vector? What direction? Does it make a difference?
By the way, I remember a funny story from back in Lake Placid in '97. You took us to a Mexican restaurant, & I drove. You saw me lock the car door & you laughed that would be a bad habit to get into up there, as in the winter you would probably not be able to get back into you car as the locks would be frozen solid. Down where I work in NJ, if I left it unlocked, it would be stripped to the bare chassis if it was there at all.
Couldn't you also use a step-up stance with chops? It seems that the act of rotating the opposite shoulder towards the injured leg would heavily involve the injured gracilis. So perhaps that direction of rotation should only be done with the injured leg on a step.
So if I'm hearing you right BK you're saying a diagonal med ball chop to the involved side with the involved leg on a step. How about if you had an exercise band, pulling diagonally... would the resistance be toward or away from the involved side?
Just something to think about...would the involved foot in a step up stance actually shorten the gracilis??
Joe,
A couple hundred miles away and worlds apart - Lake Placid & New Jersey. Yes and I had a lock freeze on my car last year during an ice storm and I hadn't even locked the car.
I think you could employ chops & lifts in both vectors if you are careful and not too aggressive.
Other exercises involving the UEs could be a lunge or step up with overhead med ball or dumb bell press.
Kevin
Having the injured leg on the step should shorten the gracilis, because the knee is bent, and give it a mechanical advantage. I was thinking that the resistance could come from holding a med ball. If you use a band, I think the resistance should increase as the upper body turns toward the injured leg. Is my line of reasoning correct?
I probably should introduce myself. My name is Bonnie, and I'm a graduate student in computer science. Sanity in grad school sometimes requires outside interests, and movement and training have become my hobby. :-)
Good to have you aboard Bonnie- and maybe the two disciplines are not as different as we think! Remember muscles are slaves to nerves, & shortening a muscle "quiets" the neural drive, by way of the proprioceptors. In fact, the osteopathic technique known as "strain-counterstrain" takes advantage of this phenomenon. So, if we want to excite a muscle we first need to lengthen it (no load=no explode).
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