Tuity Fruity - Top 10 Fruits

Ahhh the weather is starting to heat up over in here Austria, with temps hitting in the mid 90's all week!  At least the humidity isn't too bad like the folks in the Midwest or South know about. 

Luckily, right down the street from me is a little farmer's market where I can pick up some fresh grapes and strawberries to hit the spot on these hot days.  Nothing beats the heat quite like some fresh fruit, and wouldn't you know it, here we have a blogpost on all things fruit.  It's DESTINY!!!

We love to say that fruit is nature's candy.  It's true, most fruit are naturally sweet with natural sugars, but unlike candy they kick you in the butt with lot of fiber, antioxidants, phytonutrients, vitamins, and minerals.  Here's a quick reminder on some of those big words.  Also be sure to check out last weeks Top 10 Vegetables for the Veggie addition

Phytonutrients - Natural nutrients in plant sources.  Phyto is Greek for plant, and these nutrients can help with many different health issues and help prevent diseases.  Some of the major phytonutrients for humans include - flavonoids, glucosinolates, resveratrol, caretonoids, ellagic acid, and phytoestrogens.  Overall the more phytonutrients a food has the better it is for us.

Antioxidants - Antioxidants help protect and repair damage done by free radicals.  Free radicals can cause damage to our body if they are not kept in check over time.  Antioxidants assist in reducing the natural damage done by free radicals.

It's tough to make a better nutritional choice than grab a handful of fruit.  Plus summer is prime season for most fruits, meaning they are extra fresh and less expensive.  ESPECIALLY at your local farmer's market, that's the hotspot for fresh and cheap fruits - little secret for you.  Ok let's take a look at some top choices of tuity fruity's

1. Berries - Aka Berrylicious

Blueberries - Now is the perfect time to take advantage of blueberries as summer is blueberry season!  Blueberries pack an incredible punch of antioxidants, in fact they have one of the highest antioxidants contents of any food you can eat.  It's no question blueberries are awesome for brain, heart, and cardiovascular health.  Blueberries may also enhance memory and fight the onset of Alzheimer's. 

   Tummy Time - Skip out on the store and see if there is an orchard near where you live.  It's a whole hell of a lot cheaper to pick them yourself, and it's a lot more fun.  Plus you can freeze blueberries and they won't lose any of their nutritional value.

Strawberries - Strawberries are the most consumed berry, and it's easy to see why.  First off, they are delicious; and second, they provide massive amounts of vitamin C (immune system booster), antioxidants, and anti-inflammatory's.  Plus strawberries provide good amounts of fiber and can help control blood sugar, so even though they are super sweet, they don't wreck havoc on your blood sugar.

(photo: www.health.com)

   Tummy Time - Eat plain, or throw in a shake.  Strawberry shake...mmmmmmm!

Blackberries - Blackberries are a overlooked for their antioxidant levels when compared to other berries.  Blackberries can aid in preventing inflammation, can help prevent infection, and protect against cancers.  Blackberries, when eating regularly, can help strengthen your blood vessels which is key in sport performance and recovery from exercise.

   Tummy Time - Throw blackberries into a fruit salad

Raspberries - These little red, plump suckers aren't one of my favorites, but my mom loves them.  For those trying to maintain or lose weight, raspberries might become a good friend.  Recently they have been linked to reducing body fat through it's unique blend of phytonutrients.  Let's not also forget about the vitamin C, manganese, and fiber.

   Tummy Time - Toss some raspberries and some other berries in a bowl with greek yogurt and you got yourself an awesome little snack!

Cranberries - These tart guys may not be the most tasty, but they are great for cleansing your blood, urinary tract infections, and are packed with phytonutrients.  Cranberries are an awesome anti-inflammatory, assist heart health, and can help prevent cancer.

   Tummy Time - The tartness of cranberries can be a great addition to salads, shakes, and pies.

2. Pineapple - Aka Why is your mouth bleeding bro?  I ate too much pineapple

It's also a great time to get your pineapple fix, and we're getting into the back end of their main season.  This super sweet fruit will give you well over your daily's amount of vitamin C as well as a ton of manganese.  It's also a great post-workout food as it's help muscle repair and inflammation. 

   Tummy Time - Plain ole Jane

3. Grapes - Aka Non-alcoholic wine

Grapes are my favorite fruit, nothing beats a fresh, firm purple grape!  I'm in luck because grapes are incredible for antioxidants, anti-inflammatory's, and may increase longevity.  We don't stop there either because grapes are a super fruit!  They also fight cancer, are good for the brain, and help control blood sugar.  How?  It's unique combination of phytonutrients and antioxidants make grapes incredible for anybody.

   Tummy Time - Sorry to be boring but nothing beats grapes just plain, but also in with greek yogurt is a close second.

4. Cherries - Aka Why is there a seed in these?  Duh, nature's speed bump

The cherry is a must for any athlete's kitchen.  Cherries are a potent anti-inflammatory and aid in muscular recovery as well as anything you could do.  Cherries are a natural pain killer and they are high in melatonin, meaning they can aid in sleep.

   Tummy Time - Cherry season is among the shortest of all produce, and right now they're in.  So grab your cherries for the cheaper prices while you can.

5. Grapefruit - Aka Food with the most hassle to eat

This awesome breakfast fruit will kick start your day with tons of vitamin C, antioxidants, and may help on a weight-loss diet.  Grapefruit ranks among the highest fruits in terms of antioxidant levels and is especially high in lypocene, which is shown to fight cancer.

   Tummy Time - Half a grapefruit for breakfast and start your day off right

6. Avocado - Aka - Most confused food - Am I a fruit, vegetable, or alien

(photo: wikipedia.org)

Avocado's are quickly becoming a staple in all health conscious people's kitchen, and for good reason.  Avocado's are high in fiber, carotenoids, healthy fats, and are a great anti-inflammatory.  Start adding in avocado's to your diet and receive the benefits to your heart, skin, and waistline.

   Tummy Time - Nothing beats fresh, homemade guacamole!  But adding in chunks of avocado to chicken salad is a close second.




7. Kiwi - Aka Tropical shiznit

These little buggers provide a big kick of Vitamin C, fiber, and are packed with antioxidants.  Kiwi are a great summer time snack and the more you eat of these the more benefits you will see in cardiovascular health, colon health, and control of your blood sugar.

   Tummy Time - Peel the skin with a knife and enjoy some delicious slices of kiwi!

8. Oranges - Aka Orange you glad your not a banana

Oranges are well known for their Vitamin C content and the immune system boost they provide.  But they are also a great source of phytonutrients and antioxidants.  Oranges have been linked with helping lower cholesterol, prevent ulcers, and support cardiovascular health.  Plus because oranges have a high water content, they are very refreshing, especially on hot summer days.

   Tummy Time - Peel and enjoy some oranges slices anytime you want.


9. Cantaloupe - Aka Muskmelon,

Cantaloupe pack a serious punch of Vitamins A and C.  One serving of cantaloupe provides over your daily recommended value of both of these Vitamins.  Cantaloupe is one of the most nutrient dense fruits and provides a good number of antioxidants and is a great anti-inflammatory.

   Tummy Time - Throw some slices in greek yogurt and you're good to go.


10. Papaya - Aka What the french is papaya?

If you think oranges supply a lot of Vitamin C, then you haven't heard of papaya.  These bad boys supply over 300% of the daily value in just one serving!  Papaya is a fantastic post workout choice as is helps aid muscle recovery and decreases inflammation from exercise. Papaya also aids in prostate health, digestive health, heart health, and can help remedy arthritis.

   Tummy Time - Throw some papaya slices into homemade salsa to get that sweet and spicy combination that rivals the great combination of Hall and Oates.

(photo: www.harvext.com

No-No's

Fruit Juice - Most fruit juice's contain very small amounts of actual fruit, and high amounts of added sugar.  Stay away from regular fruit juice's!  If you can't live without fruit juice here are 3 options

   1. POM - POM is a pomegranate drink that is 100% juice.  Pomegranates are a nutritional power house, and POM is one of the few fruits drinks you should have.

   2. Naked Juice - Naked juice are drinks that are 100% vegetable and juice.  These are cool because on the side of the bottle it tells you exactly how many of each fruit and veggie are in it.  No sugar is added because there is no need, fruit and veggies have enough natural sugar and sweetness to them.

   3. Homemade - Have a juicer?  Then make your own fruit juices.  Don't have a juicer?  Then use a blender with some water and blend up some soft fruits together.  Delicious!

Dried Fruit - While dried fruit is a better option than other crappy snacks, just like fruit juice, most dried fruits are heavily saturated in added sugars when they don't need to be.  Help clean this up and buy unsweetened dried fruits to ensure you're just getting the fruit and no added sugar.


All right you fruit cakes, now you got the know who on this summer's fruits.  There isn't a better time to enjoy a bowl fresh, mouth watering fruits.

What's your favorite fruit?  Did we include on the list or did we miss it?  Leave us some feedback below!  And until next time Go Get 'Em!

Considerations for Training Youth Girls

In 1972, a major landmark legislation was passed that changed the U.S. in ways that are still being seen today. 

That legislation was Title IX

Title IX was a civil right legislation that banned the discrimination against women from competing in athletics among others.  It evened the playing field and forced colleges, high schools, middle schools, and park and rec departments to re-shape the number of opportunities they gave girls to participate in athletics.

The effect of Title IX has been tremendous and the first generations of girls who were introduced to Title IX are now becoming mothers and continuing to pass along and grow the number of girls participating in athletics. 

The benefits of young girls participating in sports is starting to show some impressive results. 

A 2007 study shows that playing high school sports increased a girl's chances of graduating college by 41%!  In addition, some other longitudinal studies have shown that Title IX and it's ability to give girls the opportunity to participate in sports also increases educational attainment by up to 20% and led to a 40% increase in employment. 

This is the power of sports, for both boys and girls. 

Nothing else can compare in terms of teaching and cementing qualities like teamwork, responsibility, commitment, communication, time management, and gives kids a network of social connections.

Don't forget the physical and fitness contributions that pave the way to a more healthy and active future.  Finally add in specifics for young girls such as being part of sports or a fitness program at a young age decreases chances of breast cancer, osteoporosis, and taking up smoking. 

With all those awesome benefits, it's clear that all youngsters, both girls and boys, should get involved in some sort of sport or fitness program. 

BUT there does need to be special considerations to be taken when working with youth girls.  Girls develop, are structured, and have different biomechanics than boys.  These considerations NEED to be taken in order to ensure safety, fun, and reduce risk of injuries.

Injuries

This is a big problem seen in the female athlete population, at all ages.  Girls show higher rates, some as high as 4-6 times more injuries compared to males when compared to same sports - basketball, soccer, track and field, volleyball.  This is especially true in terms of knee injuries and specifically ACL injuries.

       A quick reminder, the ACL prevents hyper-extension of the knee, limits excessive forward movement of the tibia during knee flexion, and controls internal rotation of the tibia.  For more on the knee check out our Anatomy Lesson going into much further detail.

The majority of these injuries are non-contact, meaning they DO NOT occur from some outside mechanism, hit, or force. 

They result from either landing, cutting, and braking, and the forces exceed what the knee can handle.  The problem with non-contact injuries is the SHOULD NOT happen.  They result because of weakness/stability problems, imbalances, fatigue, and/or poor motor control.

Valgus Knee

Valgus knee collapse is when the knees buckle inwards, and females tend to exhibit more knee valgus than their male counterparts. 

This valgus position puts a lot of stress on the ACL as well as the medial aspects of the knee such as the MCL and meniscus.  It is not an optimal nor efficient position, and it's results for a variety of reason.

When the knee joint is in a neutral position, the ACL can withstand specific forces of 5.1 times body weight.  When the knee is in a valgus, the ACL can only withstand forces of 2.2 times body weight.

A valgus knee is over twice as weak and vulnerable than a neutral knee, it's obvious why a valgus knee in un-wanted.

For younger girls, it might just be a motor control problem, meaning they revert to it because it's easier for them. 

Sometimes just cueing and tell these young girls to not let her knees collapse will fix the problem.  Young people don't know the correct position or tracking of the knee so teaching them the correct position can make a big difference.  While this may work on some occasions, unfortunately it doesn't for the majority of the cases.

Hip Strength

We've talked about it before on here, but the knee is a dumb joint.  It tends to just follow the path set by the hips. 

So knee problems such as a valgus position is often the result of poor hip control.  Working to improve strength and control through the hip and pelvis will do wonders to protect the knee and give it a better path and patterning.

Improving strength in the hip and pelvic complex, especially the glute maximus and glute medius can go a long ways in improving the stability and control of the knee.

Going hand in hand with hip strength is overall general strength.  All young girls could use more strength and control through their hips, core, hamstrings (get there in a second), feet, and upper body. 

Getting young girls involved in an exercise program that increases their strength, body awareness, body control, and specific needs does wonders for girls. 

Landing

A great assessment for young girls is to watch them land.  Girls tend to land with reduced knee flexion and increased valgus position.  Just take a look at the picture above - ideally you want to see something like the picture on the left, NOT the right.

You already know the problems increased valgus position can cause, but landing with reduced knee flexion is also a big problem.

Knee flexion in basic terms = knee bend, so girls tend to land with less bend in their knees.  Landing without adequate knee flexion creates an abrupt stop and landing, and this puts greater amounts of stress on the whole body.  Good knee flexion allows the body to better absorb and disperse the forces of landing.

Think of this, the ground forces during a jump can exceed 4-5 times body weight. 

Landing with limited knee flexion increases these loads, while landing with in a more flexed position reduces and disperses these loads. In fact the most stress is put on the ACL when the near is near full extension (straight leg).  So landing with greater knee extension puts greater stress on the ACL and the whole knee.

Check out this article about Landing and Falling and watch this video.  Really important stuff in there.

Posterior Chain Strength

Females naturally tend to have an imbalance of quad-to-hamstring strength.  This imbalance can cause an increase in the amount of anterior pull/stress on the knee, that sounds familiar doesn't it.  Oh yeah, the ACL works to prevent excessive anterior forces and hyper-extension.

It has been shown that female athletes who injured their ACL have weaker hamstring strength when compared to, not only boys, but also other females who have not received an ACL injury. 

In fact the biggest difference between boys and girls is hamstring strength.  Boys and girls have similar quadriceps strength in terms of cross sectional area, but hamstring strength lags behind in girls.

Strengthening a girls hamstrings help to keep the knee pulled posteriorly and in a more neutral position.  Having a strong posterior chain also helps decelerate the body during landing and cutting actions, as we talked about this is key in preventing injury and enhancing sport performance.

As we learned the more neutral we can keep the knee, and any joint in that manner, the better it will function and the safer the athlete will be.  Check out our Top 5 Lower Body Posterior Chain Exercises.  

Structural

Girls develop a greater Q-Angle when compared to boys.  The Q-Angle is the angle of the femur (thigh bone) and the shin. 

Girls structurally develop wider hips, and this creates a greater inward angle of the femur.  As you can see from the picture, this naturally creates a valgus position as well as leading down the chain to excessive foot pronation. 

There is really nothing you can do about the natural structural differences, but as we talked about in previous sections, there are things you can do to decrease the effects of this structural difference.


Get To Work

Studies have shown that following a strength protocol, designed specifically at increasing hip - hamstring - core strength, decreasing valgus collapse, improving landing techniques, and targeting overall body control and balance GREATLY reduces a girls chance of getting and ACL injury, other knee injuries, and basically helps to "bullet-proof" their bodies. 

FIFA has made steps to improve the training of all youth athletes with it's Fifa 11+.  FIFA 11+ is a structured warm-up for youth soccer organizations to follow designed to reduce injuries, increase strength, and increase balance and coordination.

The FIFA 11+ has been shown to improve performance while simultaneously decreasing injuries.  When you take a peek at the specific exercises to increase hamstring strength, perfect landing mechanics, and improve total body strength and control, it's no question it's helping improve youth performance.

Lastly we need to understand girls need more strength and strength training will not morph girls into muscular men.  Adequate strength, body control, and awareness is what youth girls need.  These qualities are EXTREMELY important for performance, safety, and set girls up for success later in life. 

Can't say it enough, but GIRLS NEED STRENGTH!  Adding strength onto proper motor and movement patterns is imperative.  This doesn't mean that you need to put girls under heavy weights, because for most youth girls their body weight will do. 

Push-ups, pull-ups, squats, deadlifts, hip thrusts, bent over rows, glute/ham raises, etc are all great ways to add strength onto proper movement patterns and body positions.  So while aerobic work is OK to perform every once in a while, girls, and everybody for that manner, benefit much more from resistance training.

So to recap, if you're training or coaching youth girls, these qualities NEED to be focused on

   - Landing Mechanics - Exhibit proper body control and balance while not showing a valgus knee
   - Hamstring Strength - Adding in extra or specific exercises that target the hamstrings
   - Hip Strength - The hips control the knees.  Strong hips = strong and safe total body
   - Fun and Positive Environment - The goal is to create passion and love for sports and fitness.  Making sure you create a fun, positive, and encouraging environment will enhance development in the long-run.

Hope everybody has a great weekend, and for the folks in the U.S., have a great Father's Day.  So until next time, Go Get 'Em!

_____
 

Like, Dislike, Agree, Disagree, WORLD CHANGING, or a big turd; whatever you feel, leave a comment below and let me know! 

And don't forget to sign-up for BBA Updates!

Muscle Sprouts and Company - Top 10 Veggies

You know what's great about summer?  Breaking out the speedo, wearing crocs? Fresh Vegetables!  Ok I doubt vegetables is on anybody's list for reasons why summer is so great, but I've gotten a couple of questions on some good veggie choices.  So I took the opportunity to list off MY top 10 vegetables.  These are not only based off nutrition value and health benefits, but also off taste and availability. 

Before we begin, let's first just give you 2 quick definitions so you have a brief understanding of some of the big words that will used.  So bear with us as we go through this boring stuff...

Phytonutrients - Natural nutrients in plant sources.  Phyto is Greek for plant, and these nutrients can help with many different health issues and help prevent diseases.  Some of the major phytonutrients for humans include - flavonoids, glucosinolates, resveratrol, caretonoids, ellagic acid, and phytoestrogens.  Overall the more phytonutrients a food has the better it is for us.

Antioxidants - Antioxidants help protect and repair damage done by free radicals.  Free radicals can cause damage to our body if they are not kept in check over time.  Antioxidants assist in reducing the natural damage done by free radicals.

While phytonutrients and antioxidants can be confusing and are pretty scientific, just know they provide awesome health benefits.  So enough waiting around, let's get to the good part.


1. Brussel Sprouts - Aka Muscle Sprouts

   Why - These suckers provide well over 100% of the daily recommendation of vitamin K and C, as well as providing a solid amount of manganese, folate, omega-3 fats, and sulfer (which give it brussel sprouts their unique flavor and smell).  Brussel sprouts are known for their cancer fighter properties by boosting the bodies detox, antioxidant, and anti-inflammatory systems.  Brussel sprouts have a ton of  glucosinolates which greatly assist in these properites.  The high amounts of Vitamin K and omega-3 fatty acids also assist in brussel sprouts providing a mean punch of health benefits.

   Tummy Time - A favorite way to prepare muscle sprouts is to steam them and then coat them in butter and garlic.  My mouth is watering.

2. Kale - Aka Kale Yeah!

   Why - If you haven't boarded the kale train yet, then be prepared to get aboard.  Kale packs huge amounts of nutrients despite it being very low in calories.  It provides excellent amounts of Vitamin K, C, and A as well a manganese.  Kale helps to fight cancer, reduces inflammation, reduce cholesterol, and assist in cardiovascular health.  It does so by providing antioxidants, omega-3 fatty acids, and glucosinolates. 

   Tummy Time -Throw kale into your salads, along with spinach to provide the base of leaves to your salad.  Just like spinach, kale can also be cooked and used as a side dish, thrown in eggs, or if you're adventurous in a protein shake.

3. Spinach - Aka Popeyes Potent Potion

   Why - While kale is starting to make a scene in the vegetable world, spinach was the first to make a big splash and for good reasons.  Spinach provides a laundry list of nutrients in high amounts - Vitamin K, A, C, folate, iron, magnesium, and calcium.  Like the previous two on the list, spinach also helps to fight cancer, inflammation, and free radicals.  It also help assist in bone health, skin health, and eye health. 

   Tummy Time - Throw spinach into your eggs, ground meats, and if you haven't started to use spinach instead of iceberg lettuce in salads WHAT ARE YOU WAITNG FOR!!!

Sweet Tator Fries

4. Sweet Potatoes - Aka Sweet Spuds

   Why - Oh sweet potatoes! I know we all love Idaho spuds, but these sweet spuds are slowly making a spot in the hearts of many, including mine.  Differentiated by their bright orange and sometimes purple flesh, sweet potatoes supply massive amounts of beta-cerotene, Vitamin C, fiber, antioxidants, and can help control blood sugar.  Sweet potatoes are so great for athletes because they provide rich, fulls starchy carbohydrates while not providing some of the blood sugar spikes, empty calories, and potential digestive problems.  This makes it a key food for everybody.

   Tummy Time -

   1. Sweet potato fries - many restaurants now include these as a side option, but they are easily made at home.  Cut the sweet potato into fry shapes, and then saute those bad boys up in coconut oil until they are soft.  Sprinkle some cinnamon and sea salt of them and prepare to become obsessed.
   2. Baked - Just like a baked potato, prepare the sweet potato the same.  While regular baked potatoes usually come with sour cream, cheese, and butter - baked sweet potatoes go great with cinnamon, olive oil, and peacans/walnuts.  Slighty better options than the ole Idaho spud.

5. Onions - Aka Are you crying bro?

  Why - Onions is one of the most widely used and diverse vegetable, but it's also very nutritious, making it pretty dang awesome.  Onions are a member of the Allium family which are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects.  Onions are an outstanding source of polyphenols, flavonoids, and quercetin and these help provide the body wtih cardiovascular benefits, anti-inflammatory benefits, anti-fungal benefits, and can help fight cancer.


   Tummy Time - Onion advice = Put them in everything, what isn't better with onions?

Freaky Fun Tip - Many of the health benefits and flavonoids are concentrated in the outer layers of the flesh. So make sure to peel off as little as possible to ensure you get the maximum health benefits.  Also try chewing gum while cutting onions, it's an old wives tale to prevent your eyes from watering.

Breakfast Scrambler -

Onions, Green Bell Peppers, Broccoli, Tomatoes - Check

6. Asparagus - Aka Pungent Pee Producer

   Why - Asparagus provide a wide range of vitamins and minerals to work together to provide digestive support, heart health, and are great for blood sugar regulation.  Asparagus is slightly unique in the vegetable world in that supply a good amount of B vitamins.

   Tummy Time - Might be starting to sound like a broken record, but asparagus + butter/olive oil + garlic = explosion on the taste buds.

Freaky Fun Tip - Eat asparagus ASAP.  They spoil quickly, so saute those monsters up for dinner tonight!

7. Bell Peppers - Aka Ring my Bellllll, ring my bell! Yeah that's Donna Summers, my momma taught me well!

   Why - First off bell peppers come in many different colors, so they look awesome on a plate.  Known for the awesome amounts of vitamin C and vitamin A, but they also provide good amounts of B vitamins as well flavonoids and carotenoids.  As you know these substances help fight inflammation, protect against cancer, and attack free radicals.

   Tummy Time - Stuffed Peppers - well wouldn't you know BBA has an Good Eats on Stuffed Peppers!

Stuffed Peppers

8. Cauliflower - Aka White Broccoli

   Why - Often overshadowed by the other cruciferous vegetable - broccoli - cauliflower still packs a good nutritional punch.  High in vitamin C, K, and fiber; cauliflower helps to detox the body, reduce inflammation, and provide good antioxidants.

   Tummy Time - To be honest cauliflower isn't the most tasty vegetable for some.  But if cooked or saute'd and "hidden" with other foods like in a stir fry, they can be good.

9. Broccoli - Aka Broccoli

   Why - What the hell is broccoli?! - Arnold Schwarzenegger

Broccoli is probably the most well known vegetable in terms of it's health benefits.  Broccoli has good amounts of vitamin A, C, and K.  It can help lower cholesterol, reduce cancer risks, reduce inflammation, and help detox your body.   Broccoli provides a special combination of glucosinolate phytonutrients that assist providing those cancer fight, anti-inflammatory, and cardiovascular system benefits.

   Tummy Time - Anytime broccoli is cooked, it's fantastic.  In eggs, on pizza, in stir-fry, or in salad are all great ways to enjoy broccoli.

10. Tomatoes - Aka Fake blood in the movies

   Why - The phytonutrients tomatoes provide are off the chart!  It's no question tomatoes have been shown to greatly reduce risk of cancer.  Tomatoes also provide bone support and cardiovascular support through it's unique blend of antioxidants, vitamins, and minerals.  Not only that but tomatoes are super versatile, and can be used in everything from sauces, ketchup, salsa, chili, and eaten just plain.  Of course it's better to make all of those varieties at home :)

   Tummy Time - Ahh the potential is endless, but I'm gonna suggest that you try making a homemade pasta sauce.  Oooh weeee homemade tomatoe sauce, slow roasted with basil, oregano, thyme, garlic, and ground beef! Sorry Ragu and Prego, but your weak sauce - pun intended!


Now let's just clear up 1 thing before we conclude this piece.  You might not like what you hear, but you need to know the truth, even if you CAN'T HANDLE THE TRUTH. 

Corn is NOT a Vegetable - Corn is a grain, plain and simple.  If you think loading your dinner plate up with corn is getting you ample servings of veggies, you're wrong.  Corn is a starchy grain, and to be honest is pretty empty in terms of nutritional value.  NOW, I love a good piece of corn on the cob as the next and having that every once in a while won't hurt, but stop thinking by adding corn to a meal makes it healthy.  It doesn't! 

Alright folks now get out and give these fantastic veggies a whirl.  Feel free to comment on some of your favorite vegetables or recipes.  Also be sure to sign-up for BBA updates!  And go to FB, like our page and connect with us. 

So until next time, Go Get 'Em!

Anatomy Lesson: The Spine

Next stop in our anatomy lessons in the ever important spine.  Check out the previous editions - Foot/Ankle, Knee, Hip/Pelvis

We all know how important our spine is for our overall function, movement, and health.  It's the chassis the makes our upright gait unique and what separates us from all other animals.  Spine health is extremely important and most of us will experience some sort of spinal pain at some point of our lives, and those of us that have experienced it will tell how debilitating it can be.  While everybody knows just how important the spine is and the role is plays, most do not know the basic anatomy and specific functions it plays, so let's take a deeper look 

The spine can be broken down into 4 main sections

• Lumbar Spine - The lumbar spine is the lowest part of the spine and consists of 5 vertebrae.  The lumbar vertebrae are the biggest and thickest vertebrae due to the fact that they bear the most amount of weight.  The lumbar spine are numbered top-to-bottom L1-L5 and naturally form lordosis or an inward curvature.

• Thoracic Spine - The thoracic spine is the middle portion of the spine and consists of 12 vertebrae.  The thoracic spine is numbered top-to-bottom T1-T12, with each progressing vertebrae, moving up the spine, getting a little smaller and thinner than the previous.  The thoracic spine naturally forms kyphosis or an outward curvature.

• Cervical Spine - The cervical spine is the upper part of the spine and consists of 7 vertebrae.  Like the lumbar and thoracic spine, the cervical is numbered top-to-bottom C1-C7.  What's unique about the cervical spine is the top 2 cervical spine vertebrae are called the axis and atlas.  These two help form the spine to the skull, and are specialized in their shapes to allow for greater movements and freedom.  Your head can move in all those different directions because of the axis and atlas.  The cervical spine naturally forms lordosis or an inward curvature. 

• Sacrum -  The sacrum connects to the lumbar spine and is situated right between the two pelvis halves.  The sacrum consists of 5 fused bones and is a wedge shape with more width at the top and it gets skinnier as it does down.  In women the sacrum is wider, and this is a big reason for the having wider hips than males.  The sacrum is naturally kyphosis or curving outward.  At the bottom of the sacrum, lies the coccyx or better known as your tailbone.

For those of you counting, that makes 24 bones articular bone - Lumbar through Cervical - and if you include the sacrum and the coccyx (together usually 9 fused bones) it makes a grand total of 33 bones.



Look at the natural curves

 
 Vertebrae Anatomy

As you can see below, here is what a typical vertebrae looks like.  The picture is a lumbar vertebrae, and as each vertebrae you follow up the spine, it becomes a little smaller and thinner.  Some main points of attention include

• Vertebral Foramen - The hole in the middle of each spine is for... you guessed it your spinal cord.

• Spinous Process - This is what gives the spine its' name.  The process or protrusion points outward and is what can be seen and felt on your spine when looking at it from behind.  It serves as a very important attachment point for many muscles and ligaments. 

• Vertebral Body - The body of the vertebrae is the largest portion of the spine, and is set inward within the body.  The body and how each proceeding and preceding vertebrae lie help it bear the brunt of the spines weight. 

• Spinal Discs - Spinal discs lie between each vertebrae and act similar to a ligament, holding the vertebrae together and providing movement and cushioning.

• Joint Facets - Joint facets are on the posterior side of the spine and act as a hinge connection between each vertebrae.  Joint facets help control movement of the spine.  

All vertebrae from L5-C3 will carry a similar structure of what was just described.  The axis and atlas carry slightly different structure, as seen below.  Like mentioned before, the unique structures of the axis and atlas provide the great ROM abilities of your head.

 

Problems

There are many problems seen at the spine, in fact 80% of people will experience back pain at one point or another.  Most of this is acute pain, but plenty suffer from chronic back pain.  The biggest culprit of spine back occurs at the lumbar spine.  Just by looking at it's position on the spine it's understandable that it often bears the brunt of problems. 

The cervical spine also incurs a lot of pain.  With this section of the spine being let's say a little more fragile, compounded by our constant poor posture, the cervical spine often recieves pain.  Your head weights between 10-12 pounds, and for every inch forward your head posture is, that put an additional 10 pounds of force on your spine!  Now take a look at someone and look how far their ears are in front of their shoulders.  For many this may be 2-4 inches, that an additional 20-40 pounds constantly being put on your cervical spine, any question while your neck hurts?

There are a ton of injuries and problems we could include with the spine, but instead we're gonna focus on two "syndromes" that most of the population has in some form of fashion.  These syndromes are often at the root of many spinal problems, so fixing them will often help with many back problems.

Upper and Lower Crossed Syndromes

Dr. Vladimir Yanda created the Upper and Lower Crossed Syndromes through his observations of patients throughout his career.  In the most basic terms he found that joint dysfunction often results in certain patterns of muscle stiffness and weakness.  These patterns of stiffness and weakness strongly correlate with postural problems and joint dysfunctions.  The whole Crossed Syndromes can be argued with the chicken or the egg debate - does joint dysfunction cause these muscular patterns or vice versa, but the reality is these patterns can indicate potential pain and injury. 

Upper-Crossed Syndrome

The upper-crossed syndromes (UCS) refers to the upper region of the spine, and while it may not directly involve the spine, it does have a tremendous impact on spinal posture and health.  UCS is characterized by a crossing pattern of weakness and stiffness. 

So for weakness in the UCS, we tend to see weak cervical/neck flexors on the anterior aspect and crossing to the posterior side we tend to see weak lower traps and rhomboids. 

For stiffness or tightness we start with the pectoralis group on the anterior aspect and crossing over to the posterior side we see tight upper traps and scapular levators. 

Just by taking a look at the picture above, what sticks out?  Obviously the posture is poor, but if you really think about it, this is the posture many of us are in for the majority of the day.  Hunched over your computer, in your car, watching TV, or eating food.  This is the position most of us take during those activities.  Not only that but when people tend to workout, what do they do?  Watch anybody at the gym and they'll most likely be doing a thousand different variations of bench while doing little to no pulling exercises.  So our daily life and what we tend to do at the gym, over time, can lead to creating the upper-crossed syndrome. 

This creates a posture of excessive forward head position, internal rotation of the shoulder, protracted, elevated, and winging scaps, excessive thoracic kyphosis, and cervical lordosis.  There are many reasons to fix this - increased risk of neck pain, joint dysfunction especially at the C4-C5 and T4-T5 regions, reduced glenohumeral stability, and half joking but half serious, trust us we when say this is not the best way to attract members of the opposite sex.

Just take a look at how one thing can lead to another in the UCS, taken directly from Janda himself

These postural changes decrease

glenohumeral stability as the glenoid fossa becomes

more vertical due to serratus anterior weakness leading to

abduction, rotation, and winging of the scapulae. This loss of

stability requires the levator scapula and upper trapezius

to increase activation to maintain glenohumeral centration

The moral of the story is weakness or tightness in one area, for whatever reason that may be, can lead to problems elsewhere.  Remember Janda and many other clinicians have seen these same common patterns in thousands of patients, and the incidence is on the rise do to many of the lifestyles common today - more sitting, less activity, improper training.

Lower-Crossed Syndrome

Moving down to the lower region of the spine and hips is the lower-crossed syndrome (LCS).  Just like the UCS, the LCS involves criss-crossing areas of weakness and tightness. 

For weakness in the LCS we see the glutes and anterior abs lacking strength. 

For tightness we see the illiopsoas/hip flexors on the anterior side and the lumbar spine/thoracolumbar/erectors on the posterior side.



(photo: www.muscleimbalancesyndromes.com)

This pattern creates an excessive anterior pelvic tilt, excessive lumbar lordosis or hyperextension, SI Joint problems (touched upon this in hip/pelvis anatomy lesson), joint dysfunctions especially at L4-L5 and L5-S1, and even moving down the chain causing knee hyperextension.

Not only that but LCS is a major culprit in hamstring strains.  How?  With LCS you get an anterior pelvic tilt due to the glutes and anterior core is weak (and this is very common) and the hip flexors and erector spine becoming tight to help stabilize the pelvis.  This anterior tilt puts an extra stretch on the hamstrings (lengthens the origin attachment point), and because the glutes are weak, the hamstrings help to pick up their slack.  So the hammies are pulling double duty - they are over worked and constantly lengthened.  Now compound this with the fact that most will stretch their hammies because they feel "tight", when in reality this is the worst thing you can do.  Next thing you know - pop! A hamstring strain, and once you have one of those suckers they linger around forever.

Joint-By-Joint

Using the joint-by-joint as a guide we see a couple of things with the spine

• The Lumbar Spine favors stability - The lumbar does need adequate mobility and as we age we often lose that mobility, but more important than mobility for this region is stability.  Remember the lumbar spine is only 5 thick vertebrae that have to withstand the weight of the whole upper body.  It needs to provide stability and control.  Problems occur when people take the lumbar spine into end-ranges of motion over and over again.  We've all heard how someone say, "use your legs not your back".  Lifting heavy weights with a hyper-flexed or extended lumbar position is asking for trouble.  Some people can get away with it due to great amounts of co-activation from surrounding muscles, but those people have usually been training for years and are super strong.  Also things like crunches or sit-ups, thousands of reps - done day after day - for years also puts a tremendous amount of stress on your lumbar spine.

• The Thoracic Spine favors mobility - With 12 vertebrae, the thoracic spine makes up a big portion of your spine, and needs mobility.  This is an extremely important area for mobility and one that is often lacking.  This lack of range of motion will be compensated for elsewhere - lumbar spine, rib cage, shoulder, etc.  While, in our opinion, everybody could use more thoracic mobility, stability at the t-spine is still very important.  Anybody who has buckled under a heavy squat, deadlift, or Olympic lift knows the thoracic spine is often the first place to give out.  Also as touched upon in the UCS, muscles surrounding the thoracic area are often weak, and this can lead to t-spine weakness or sloppiness.   

• The Cervical Spine favors stability - Look at the make-up of the cervical vertebrae and understand they are the smallest and weakest vertebrae.  They need to be stable and controlled yet many lack that strength and control.  Again lack of adequate pulling exercises and living in cervical flexion contribute to this. 

• The Axis and Atlas favor mobility - The joint are designed for freedom and movement, yet most of the time they are "glued" down.  Try this, clench your teeth together and try touching your chin to your chest.  You SHOULD be able to do this with clenched teeth, if not you definitely have lost ROM.  Hand in hand with this is loss of rotation of the head as well.  Watch how many adults cannot even turn their heads to look out their rear view window or blind spot without having to turn their whole body.  Again you should be able to turn your head so your chin is over your shoulder without having to rotate your whole body. 

Fixes

The fixes for the crossed syndromes are pretty self-explanatory - Do the opposite of what describes the syndrome.  Pair this along with continuing to relate your training to the joint-by-joint approach and your pretty set.  So let's go over some guidelines

• Upper Body Pulls - Most programs need an overhaul of pulling movements and if you aren't keeping track of the volume of pulls to pushes, your doing yourself a dis-service.  For most people a 2:1 or even 3:1 pull to push ratio will do wonders to help correct imbalances, posture problems, performance, and pain (say those p words 5 times fast).  This means adding in more rows variations and pull-up type movements.  One of the best and easiest ways to get more pulls into your life is to do 100 band pull-aparts everyday.  This advice has been around for a long time and it's priceless.  Add in some work specific to your lower traps like OH shrugs or wall slides and your set.  So to recap more rows, pull-ups, band pull-aparts, face pulls, OH shrugs, and wall slides.  Less bench replace that shiz with push-ups

• Booty Booty Booty Rockin Everywhere - Having weak glutes ain't cool, hell glutes are the new biceps.  Not only are they great for athletic performance and keeping your body safe and strong, but everybody, guy and girl, looks for a nice pairs of buns on someone.  Hit your backside from a barrage of angles with hip thrusts, deadlifts, squats, reverse lunges, back extensions, and sprints.  Also don't forget about the ever important glute med with band walks, naughty dogs, clams, and side planks.  Hey, was your dad a baker?  Because you've got some nice buns!

• Set a Foundation - This piggy backs strengthening your glutes, and it's strengthening your "core"  What's you core exactly, well we'd say everything between your butt and chest.  While some may argue the existence of an actual core, it's hard to argue that this region does not to be strong and stable.  With the core, by our definition, including everything from the rectus abs, obliques, TVA, multifidus, pelvic floor, diaphragm, QL, serratus, glutes, psoas - you can see how many different pieces of the puzzle there are and all the connections they each will branch off to.  So there is no doubt the impact this region plays on strength, posture, and health.  Attack this region with anti-movement exercises such as planks, carry variations, pallof presses, roll-outs, and bird-dogs; then target on improving your breathing patterns; and finally connect everything together with turkish get-ups, animal walks, chops/lifts, and your core lifts.

          Check out our core collection articles for a few ideas.

• Open Your Front-side - A timeless piece of advice that will never go old says this - strengthen your non-mirror muscles and lengthen your mirror muscles.  Translation, strengthen your backside, open up your front-side.  You can never go wrong with doing extra mobility/flexibility work on your quads, hip flexors, or pecs.  While parts of your backside do need to be mobile, especially the thoracic spine, it's probably best in most situations to start with specific front-side openers. 

Conclusion

We understand there is a heck of a lot more going on at the spine than just upper and lower crossed syndromes, but it's real messy getting into disc problems, facet joint problems, and degeneration.  No body really knows how to deal with those things and research is murky on what works and what doesn't work.  So for simplicity sake, we chose to stick to the crossed syndromes.  If you can work to fix and correct those problems you'll more than likely improve your situation.  And because we're of particular interest in athletes, these fixes are imperative for improved sport performance. 

Overall we want to work on improving movement patterns, body positions, and then getting strong as hell afterwards.  Hope you learned something, and until we meet again Go Get 'Em!

Anatomy Lesson: Hip/Pelvis

Up next in our series of Anatomy Lessons is the Hip and Pelvis.  Let's first set the story straight by saying these two areas are about as complicated as they come.  The hips and pelvis essentially connect the lower body and the upper body.  There is a whole mess of things going on in this area, and it's pretty dang easy to get lost.  It's like those super highway interchanges in huge cities, on and off ramps going in every which direction. 

Basically The Hip and Pelvis
(photo: myclipta.blogspot.com)

But we're gonna try and take you through some of the basics of the hip and pelvis, and hopefully leave you with a better understanding of this area.  Don't get discouraged, this is tough stuff, and even the best out there often times need a quick reminder of these things.  So let's start this crazy adventure!

Bones

• Femur - Your big thigh bone.  At the superior (top) end of the bone is the head of the femur which fits into the acetabulum of the pelvis.

       - The femur has aspects that are also very important in the anatomy and function of the hip.  One of these includes the greater trochanter, which acts as a very important place for muscle attachments. 

• Pelvis - Comprised of the ilium, pubis, and ischium.  These bones are separate from birth until puberty when they are fused together to form the pelvis.  The pubis consists of the medial aspects, the ilium consists of the upper/superior aspects, and the ischium consists of the lower, lateral aspects.  The pelvis actually consists of two haves that connect together.

• Sacrum - This isn't really part of the hip or pelvis (technically part of the spine), but it connects the two halves of the pelvis together.  It sits on the posterior side of the pelvis fitting right between the two pelvic halves.

• Coccyx - Your tailbone, bottom portion of sacrum

• Pubic Symphysis - Not a bone, but cartilaginous joint that connects the two halves of the pelvis together

(photo: thankyourbody.com)

Muscles - The hip and pelvis are crossed by a ton of muscles.  The hip/pelvis basically connects the lower body to the upper body, so many muscles from both the lower and upper bodies play significant roles in the function of this area. So without getting way to in-depth we are going to just touch upon a few of these major muscles.

• Glutes - This includes the glute maximus, medius, and minimus.  This group is responsible for hip extension, abduction, and external rotation; as well as playing a key stabilization role.  The glutes for simplicity sake connect from different parts of the illium to different parts of the femur - this connection may not be direct, but through connective tissues or other muscles.

• Illiopsoas - The group consists of the illiacus and psoas (major and minor).  This group is grouped together because they attach the anterior part of the femur to the pelvis, with the exception of the psoas which connects to the first 5 lumbar spine.  They mainly act to flex and externally rotate the hip, but also act as pelvic stabilizers and pelvic alignment.

• Outer Abdomen - There are numerous abdomen muscles that interplay with the pelvis.  The rectus abdominus, oblique complex, erector spinae, and QL all play a role in the pelvis

• Inner Abdominal Group - This consists of the transverse abdominus (TVA), pelvic floor, diaphragm, and multifidus.  They form a cylinder shape structure with the TVA providing anterior support, the pelvic floor supporting from the bottom, the multifidus acting posteriorly, and the diaphragm supporting from the top.  These boys are instrumental in respiration function as well as pelvic/spinal stabilization and control. 

• Piriformis - The piriformis runs laterally from the sacrum to the femur.  The piriformis laterally rotates the femur with hip extension and abducts the femur with hip flexion  

• Latissimus Dorsi - The lats also connect to the iliac crest.  This connection is often through thoracolumbar fascia, but it' role on the pelvis is often under-stated.  

• Quads/Hammies - As you know from Anatomy Lesson of the Knee - These muscles groups also greatly effect the hip.  Simply the quads on the anterior side of the femur act to flex the the hip, while the hamstrings act to extend the hip.  They also act as stabilizers and help control flexion and extension eccentrically at different times.   

• Adductor Group - These are the muscles on the inside portion of your leg, better known as your groin complex.  This group mainly acts to adduct the leg. 

• Reproductive Organs - Our respective reproductive organs also play a role in pelvic structure, and provide support to the bottom aspects of the pelvis

(photo: crossfitforglory.com)

(photo: www2.ma.psu.edu)

(photo: physiodetective.com)

Movements/Alignments

• Flexion - Bringing knee towards the chest or vise versa
• Extension - Straightening leg or pulling chest away from the lower body
• Adduction - Bringing the leg towards the midline or crossing over the midline
• Abduction - Pulling the leg away from the midline
• External Rotation - Rotating the femur head away from the midline.  Can also be done by keeping a fixed leg and rotating pelvis inward
• Internal Rotation - Rotating the femur head towards the midline.  Can also be done by keeping a fixed leg and rotating the pelvis outward
• Anterior Pelvic Tilt - When the top of the pelvis tilts forward.  Think about pushing your butt out to give that Baby Got Back look
• Posterior Pelvic Tilt - Top of the pelvis tilts backwards.  Think about tucking your butt under, giving you the ever dreaded flat butt syndrome.
• Lateral Pelvic Tilt - The pelvis also has the ability to tilt or rotate laterally

(photo: joegambina.wordpress.com)

Problems

• Mobility - Going by the joint-by-joint theory, the hip favors mobility, and this is true.  The hip is a very mobile joint with the ability to move in many different planes and directions.  Problems occur when we lose ROM in our hips.  It differs in everyone, but there is a good chance you are missing mobility in some movement or another. Here are some common ROM standards you should be able to achieve

• Extension - 15-20 degrees
• Flexion - 120-130 degrees
• Adduction - 30+ degrees
• Abduction - 45+ degrees
• Internal Rotation - 45+ degrees
• External Rotation - 45-50 degrees

These are normal ranges of motion, and a loss of ability to reach these ranges could lead to increased chances of injury, dysfunction, or sub-optimal performance.  But on the same token, too much ROM, could mean some joint laxity and lack of stability, which is also not optimal.  It's the whole, more is NOT necessarily better.

• Stability - While the joint-by-joint suggests the hips favor mobility, you can easily argue it needs just as much stability.  Poor control and stability at the hip will often lead to pain or increased chance of injury elsewhere.  The hips are the power house of the body, and they need to provide strength and power.  Lack of adequate strength and stability will lead to energy leaks everywhere, and will sprinkle up and down the chain and increase chance of knee and back pain/injury

• Sacroiliac (SI) Joint - The SI joint is the joint between the sacrum and the ilium.  Remember that the sacrum is sandwiched between the two halves of the pelvis, and this means there is an SIJ on each side of the sacrum.  As you can imagine, this area requires a lot of mobility and stability, as it really connects the posterior lower body to the posterior upper body.  So despite the SIJ being joined by really strong ligaments, it can often be "pulled" by so many different demands and forces that go through the joint.  The SIJ needs a great ability to move while at other times it needs to create stability.  The SIJ can be effected by the erectors spinae, glute max, thoracolumbar fascia, TVA, lats, pelvic floor, piriformis, and biceps femoris.  So as you can see, many different muscles can affect the tension and forces on the SIJ.

• Femoral Acetabular Impingement (FAI) -  FAI is an impingement of the femur with the acetabulum, caused by irregular bone formation resulting in abnormal rub or movement in the joint.  FAI results in a limitation of hip flexion, usually limiting flexion to around 90 degrees before pain or restriction occurs.  There are 3 types of FAI (compliments of Kevin Neeld and learn more here)

1. CAM impingement - Excess bone formation around the ball of the femur. Hip flexion is limited by the bony overgrowth butting up against the top of the acetabulum.
2. Pincer impingement - An over extension or growth of the acetabular hood. The femoral neck contacts the overgrowth at a lower degree of hip flexion.
3. Mixed impingement - A combination of the CAM and pincer structural deviations.

Fixes

• Mobility - A good place to start any hip program should be to work on improving ROM in all directions.  Hip mobility is absolutely vital when it comes to knee and low back health, as well as proper function of the hips. If your hips can't move properly, then your low back and knee may compensate. Everybody is different and there is a great variance in loss of ROM from individual to individual.  Have someone qualified test to see how you fair in each range of motion so you can find out which movements may be restricted.  

I've mentioned it here before, but Kelly Starrett and his MobilityWod's are one of the best      resources around.  Doing soft tissue work, to really get in and straighten some of those tissues out also works great.  Areas like the glute max and med, piriformis, psoas, and QL/thoracolumbar fascia often respond very well to dedicated soft tissue work.  Also check out articles under the Mobility Movement Tab for ideas.  Also check out these links for some other of our favorites

Quads
Extension and Internal Rotation
Adductors

• Strength - To go along with mobility, we need to be sure to add strength and stability on top of it.  No good hip program can exist without strength work of some form.  The hip and pelvis is the connection point for the upper and lower bodies, and it oftens needs great control in order for movements to move smoothly and efficiently.  As we touched upon last time in Anatomy Lesson of the Knee, the knee follows the path set by the hip.  If the hip has poor control and sets a poor path, the knee will follow and be put at an increase risk of injury.

A good start is to add "activation" or strength exercises during warm-ups or between sets, such as naughty dogs, bird-dogs, glute bridges, band walks, prone hip extension, clams, variations of farmers walks/carries, variations of chops/lifts, and animal walks.  From there your exercise program should include a good dosage of compound lifts, such as squats, deadlifts, hip thrusts, Olympic variations, single leg variations (BSS, squat, RDL).  These exercises target the strong and powerful hip musculature from different angles or vectors, this will strengthen the hips in all areas and movements.

• Core Stability - Core stability goes hand in hand with hip and pelvis stability.  Like it's been shown above, many "core" muscle interact at the pelvis and hip.  These muscles will often assist in pelvic and hip control, and keep pelvic tilt in a good position.  The preferred method of strengthening these muscles is through forms of anti-movement instead of repetitive lengthening and shortening ie crunches/sit-ups.  So things like bird-dogs, farmer walks/carries, chop/lift variations, planks, stir the pot, landmines, turkish get-ups are all great options.  Check out articles under the Core Collection Tab to get a few ideas.

• Breathing - Like most things, breathing patterns can affect the hip and pelvis.  We talked about the inner "abs" playing a key role in pelvic stability and orientation.  The diaphragm and pelvic floor (heck it's got pelvic in it's name) are respiratory muscles and often highly dysfunctional.  To go along with the above mentioned core work, which will help strengthen the other 2 inner core muscles - TVA and multifidus, direct breathing exercises can go along way in helping function at the hip and pelvis.  Remember we take 20,000+ breaths each day, that's a huge opportunity to make giant positive changes, but on the other hand, if kept unchecked, you're just putting yourself further and further behind the 8-ball.  Good overview by Paul Ingraham here

Conclusion

Whew!  There you have it, a brief overview of the hip and pelvis.  Believe us when we say we don't fully grasp everything going on at the hip and pelvis.  There are PT's and Dr's who specifically specialize in this area, and they could tell you just how complex it is.  But we gave you the basics here today, and this info should set you straight with about 80% of the stuff happening at the Hip and Pelvis. 

If you missed the first two in this series, check them out here - Foot/Ankle and Knee
Also be sure to sign-up for BBA updates on our home page and like our Building Better Athletes Facebook page so you can stay up to date with everything going on here at BBA.  So until next time Go Get 'Em!

Anatomy Lesson: The Knee

Time for another installment of Anatomy Lessons.  Last week we went over the Foot/Ankle, now we're moving up the chain to the knee.  When you think about the knee in sports, the first thing that pops into most heads is injury; and not just a little ding but season ending injuries.

The knee is susceptible to injury because of the nature of certain sports, and the because the knee is often left helplessly to follow the hip and/or left to compensate for the foot/ankle.  The knee is stuck between two joints who often leave crap behind, and the knee is forced to take much of that crap. 

"The knee is a dumb joint, the foot/ankle and hip dictate not only the position of the knee, but what it's capable of doing as well". - Mike Robertson

So while the knee is often the joint that gets injured, it's usually a result of problems seen elsewhere in the body.  But for now let's find out the nitty gritty of the knee!

Bones: Four bones make up the knee joint.

• Tibia - Shin bone
• Fibula - Smaller lower leg bone running parallel to the tibia
• Femur - Thigh bone
• Patella - Knee cap

Muscles: 

• Quadriceps - The quads are the group of muscles on the front side of your thigh.  The quad group is made up of 4 muscles - rectus femoris, vastus lateralis, vastus medialis, vastus intermedius. The quads work to extend the knee joint as well as provide stabilization.  
• Hamstrings - The hamstrings are the group of muscles on the backside of your thigh.  The hammy group is comprised of 3 muscles, biceps femoris, semitendinosus, semimembranosus.  The hamstrings work to flex the knee joint as well as provide stabalization.
• Popliteus - This muscle runs on the backside of the knee joint.  It is often thought to unlock the knee from extension during walking/running.  The popliteus assists in flexion, but also provides a rotational component to the knee.  It will rotate the tibia and femur inward during certain situations or positions. 
• Lower Leg - We're bunching these all into 1 group for simplicity sake.  The calves (gastrocnemius and soleus) and tibialis anterior also have some influence on the knee.  Aiding in flexion and extension respectively, but far far less in comparison to the quads and hammies. 

Ligaments: Ligaments connect bone to bone. They are key in stabilization of the knee

• Medial Collateral Ligament (MCL) - The MCL runs on the inside (medial) aspect knee attaching to the femur and tibia.  It prevents excessive inward movements or valgus forces.  A typical injury to the MCL will be caused by a force acting on the outside of the knee, forcing the knee inward.
• Lateral Collateral Ligament (LCL) - The LCL runs on the outside (lateral) aspect knee attaching to the femur and fibula.  It prevents excessive outward movements or varus forces.  A typical injury to the LCL occurs when a force occurs on the inside of the knee, forcing the knee outward.
• Posterior Cruciate Ligament (PCL) - The PCL is the strongest ligament in the knee, and is deep inside the knee joint behind the ACL.  Cruciate ligaments cross in the middle of the knee joint, and the PCL travels from the posterior surface of the tibia to the anterior surface of the femur.  It prevents backward motion of the knee.
• Anterior Cruciate Ligament (ACL) - The most well known, and "infamous" knee joint.  The ACL runs from the anterior surface of the tibia, to the posterior surface of the femur.  It prevents the tibia of moving forward.  Injury to the ACL is severe and can cause a recovery period of 9-15 months. 

Cartilage/Tendons: Cartilage is a connective tissue that cover the ends of the knee joint bones to help bones more freely against each other.  Tendons attach muscle to bone.

• Menisci - The lateral and medial menisci attach to the tibia on the respective outside or inside portions of the knee.  These menisci act as shock absorbers and help distribute forces evenly through the knee.  Menisci also aid in keeping the knee stable.
• Articular Cartilage (AC) - Articular cartilage is on the ends of all bones, in any joint.  So in the knee joint, AC covers the ends of the femur, tibia, and back of the patella.  AC is lubricated by synovial fluid, synovial fluid and AC create a slippery, lubricant that is 3 times more slippery than ice and even more impressive, 5 times more slippery than the road runner is to the coyote.  This combination allows the bones to move against each other freely and without pain or resistance. 
• Quadriceps Tendon - Connects the quad muscle to the patella.  It helps assist in knee extension and provides stability of the patella. 
• Patella Tendon/Ligament - The patella tendon connects the patella to the tibia, so in reality it is a ligament, but most people know it at as the patella tendon.  The patella tendon assists in knee extension and works to keep the patella stable

Common Issues

Stability + Mobility - In the joint-by-joint theory it is stated that the knee joint prefers and needs stability.  The knee is often thought as a hinge joint, with only flexion and extension movement, but the knee does have rotational components.  So while the knee does lean towards needing stability, it also needs adequate mobility. 
We definitely want to see full extension from the knee joint - a quick easy test for this is to sit on the ground with your legs extended flat.  From there, extend your knee and see if you can get your heel to come off the ground - without flexing your hip!  Essentially seeing if you can go beyond 180 degrees of extension or not.  If you can't then you A. lack knee extension ROM and/or B. lack some quad/extension strength.  Both are very important for knee health.

Stuck in the Middle - The knee is between the hip and ankle joints, and often receives the brunt of bad news if these two joints are not working optimally.  The knee often just follows suit with what occurs up at the hips.  The knee is in a position that forces it to just follow the path set by the hips and pelvis.  So while the knee may be perfectly happy and healthy, it can get pulled down by problems at the hip or ankle.

Ligament Injuries - We all know the horrible effects that a ACL or some other kind of ligament injury can have.  During a surveillance study on 100 high school from 2005-2001

• 15% of all athletic injuries were knee injuries
• Half of these knee injuries were ligamentous
• MCL was the most common injury
• Over 21% of all knee injuries were treated with injury
• Occurrence rate were higher for games than practice
• Occurrence rate for females was higher than male

Many of these are contact type injuries, where avoidance is hard to prevent.  On the other hand, we also see many non-contact ligament injuries, and these can be prevented.  Many will say these occur from an "un-stable" knee, but this is far to simplistic. The occurrence of a knee actually being "un-stable" or lax is not very common. This "un-stableness" is more likely a result of weakness or lack of mobility at the hip, ankle, or surrounding muscles. Training or continuing to allow poor knee mechanics, even if they are rooted elsewhere, is a major No-No. 

Valgus Knee Collapse - Valgus knee collapse is the term given the knees "buckle" inwards.  This collapse is a break in proper knee mechanics and puts a ton of stress on the knee joint and has been associated with MCL and ACL injuries, patellofemoral pain, IT band pain, and tibial stress fractures.  This is seen in so many athletes, and work to correct valgus knee collapse needs to be essential in injury prevention and sport performance programs.

Fixes

Hip/Pelvis Strength - Like we touched upon, the knee is often helpless to the actions and control of the hip/pelvis.  If the hip and pelvis is strong and stable and gives a good path, the knee will follow.  But if the they are weak and present a poor path, the knees can't really help but follow.  This is when bad things occur.  The knee often will see great benefits from better strength and control of the pelvis/hip and work targeted to the glute max, glute medius, diaphragm, core, hip rotators, psoas, and QL.

Ankle Mobility - Like we touched upon in the Foot/Ankle Anatomy Lesson, problems in ROM at the foot/ankle will often lead to compensations at the knee.  This might contribute to a valgus knee, or a tibial torsion, or some other compensations at the knee.

Strengthen the Quads and Hamstrings - Adequate strength and balance between the quads and hamstrings help influence stability, control, and distribution of forces among the knee.  Weakness or an imbalance between the quads and hams can alter the stability and control of the knee in certain directions or actions.  This can increase the stress seen in certain parts of the knee and over time this can add up, and lead to injury or altered mechanics.

Motor Control - Proper knee mechanics and tracking need to be taught.  Often times valgus or other compensations occur because the person is lazy or just developed poor motor control.  With young people, often just telling them to correct their mechanics is all that is needed.  They just need to know the proper technique. 

When looking at the knee from the side view, you should see the hip, knee, and ankle in a single line.  Next view from the front, it should show a relatively stacked position of the hip, knee, and ankle as well.  Depending on body types (more the case with females) you might have a natural medial alignment of the knee in comparison to the hip, but ideally the closer to stacked the better. This alignment is a great start in improving knee function and health. 

Knee ROM - Despite the tendency for the knee to be stable, we also need to make sure it has adequate ROM.  In flexion, you should be able to get your heel to your butt.  If you cannot then you are leaving performance potential on the table, as many track and field coaches have stated that if one cannot cycle their leg through close to thier butt, they will not run at their full potential.
Along with knee flexion, we need to see full extension, past 180 degrees.  Lack of extension is a major cause of concern for future dysfunction.  Check these out by KStarr and get it fixed!

Conclusion

If you take away one thing from this today, it's that problems at the knee are usually rooted elsewhere.  Whether that be the hips or ankle or pelvis or spine.  Don't always think a knee injury or problem is directly caused by the knee, mostly it's rooted elsewhere.  The knee is a conformist, it just follows what other body parts are doing.  Fix them and make them all cool and dandy, and the knee will follow suit and become part of the cool crowd. 

Well that's all we got for you today.  Hope you enjoyed, if you did be sure to sign-up for BBA updates to keep up with us here at BBA.  Until next time Go Get 'Em!


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Anatomy Lession: Foot/Ankle