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CrossFit 14.5 Mobility Strategy

Dr. Jon Roed Articles

14.5 Champs

14.5 a Clash of Champions

So the champs made that look far too easy…..

Have a look here as Dr. Brooks and fellow CrossFitter, friend, and patient Luke Reiland take you through some mobility strategy to prepare for the last and final CrossFit Open WOD: 14.5. Read More


Proper Knee Positioning

Dr. Jon Roed Articles

Proper positioning of the knee during static and dynamic movements are essential.  When the knee defaults to a poor or incorrect position, it is prone to experiencing pain and dysfunction.  The squat is the movement that is most highly scrutinized with relation to knee position.

  • Knocked knee = Valgus knee
  • Bowed knee = Varus knee

 

These two knee positions transmit adherent shearing forces through the knee during loaded knee flexion. Repetitive adherent motion of the knee can manifest as:

  • MCL Strain
  • Patellofemoral Pain Syndrome
  • IT Band Syndrome
  • LCL Strain
  • Meniscal Tears/Injuries
  • ACL Tear/Strain
  • Chondromalacia Patella


CrossFit 14.4 Mobility Strategy

Dr. Brooks Newton Articles

The Open 14.4

14.4

The Chipper

14 minute chipper of the following:

  • 60 calorie row
  • 50 Toes-to-bar
  • 40 Wall Balls
  • 30 Cleans
  • 20 Muscle Ups

 

Based on these movements, we put together a mobility strategy for 14.4, targeting three different movement/positions of emphasis for our male and female athletes. Read More


Ankle Mobilization

Dr. Brooks Newton Articles

In this week’s Movement Monday, Dr Jon outlines a doorway routine for addressing ankle mobility restrictions.

A commonly overlooked limitation in one’s squat is ankle mobility.  The ability of a person to dorsiflex at the ankle allows for proper squat mechanics and technique.  When performing a squat, flexion is required at the:

  • Hip
  • Knee
  • Ankle

When an ankle is limited in the amount of dorsiflexion is possesses, the body will compensate by finding additional amounts of flexion at the knee, hip, or low back.  This predisposes those areas to breakdown and dysfunction and can manifest as:

  • Low back pain
  • Hip Pain
  • Knee Pain
  • Ankle Pain

 


CrossFit Open 14.3 Prep

Dr. Brooks Newton Articles

Dr. Jon and Dr. Brooks review warm-up/prep work for activating hamstrings, glutes, and low backs for upcoming CrossFit Open WOD 14.3.


Suprapatellar Pouch Mobilization

Dr. Brooks Newton Articles

Experiencing knee pain?  In this week’s Movement Monday we take a look at a mobilization technique for addressing a common cause of knee pain.  Dr. Jon outlines a use of the lacrosse ball to mobilize the lateral aspect of the suprapatellar pouch.

The suprapatellar pouch is the area of the knee locate just above and around the knee cap (patella).  When a person’s patella does not track properly within the groove of the knee, knee pain typically follows.

Poor tracking is commonly associated with restrictions within one’s:

  • Lateral Quad (Vastus lateralis muscle)
  • IT Band
  • Rectus Femoris muscle
  • Lateral Patellar Retinaculum
  • Quad Tendon

 

If you or someone you know is dealing with knee pain, institute this mobilization on a daily basis for one week’s time.  If that doesn’t address your or their knee pain have them give us a call!  We love referrals and would love to have a closer look at that knee.

 

 


Hip Stabilizers

Dr. Brooks Newton Articles

While we commonly think of the hip in regards to mobility, one of the biggest sources of faulty movement stems from a lack of stability at the hip.  Stability of the hip is a function of the internal and external rotators of the hip.  These two muscle groups are found in close proximity to one another.  Commonly, these structures can become glued or tacked onto one another.   This gluing or tacking inhibits the ability to these muscles groups to contract, thus limiting their ability to stabilize the pelvis.  An unstable pelvis transmits aberrant forces either up or downstream resulting in:

  • Low back pain
  • Knee pain
  • Hip pain

 


3-Position Doorway Sequence

Dr. Brooks Newton Articles

Dr. Brooks reviews an mobilization and stretch protocol for addressing soft tissue deficits of the anterior shoulder through the use of a 3-position sequence.

This sequence targets the following:

  1. Pec Major
  2. Pec Minor
  3. Anterior Deltoid

These three muscle groups typically become chronically shortened from overuse and can have negative effects on a person’s shoulder mobility.

 


Lat Mobilization

Dr. Brooks Newton Articles

Shoulder pain is commonly associated with tissue length restrictions.  A common culprit is the Latissimus dorsi muscle.  When shortened, the Lat causes the shoulder girdle to be in a poor position.  Specifically, the Lat forces the head of the humerus into a internally rotated position.  This poor position can predispose the shoulder to:

  • Pain
  • Rotator Cuff Injuries
  • Shoulder Impingement
  • Bicep Tendinitis
  • Bursitis

 

If you are experiencing shoulder pain a good place to start is the latissimus dorsi.  If mobilizing your lat doesn’t help give us a call to have a more in-depth look at that shoulder.    


Anterior Hip Capsule – Couch Stretch

Dr. Brooks Newton Articles

Prolonged sitting is once again our culprit for negatively effecting movement!  Because we all spend numerous hours each day in a seated position, our hip flexors tend to adapt to a shortened position.  This shortened position has a number of negative outcomes in relation to movement.

A chronically shortened hip flexor, specifically the psoas muscle, creates a postural fault through the low back, pelvis, and hip.   These postural faults take the form of a hyperextended low back, a anterior pelvis, and an internally rotated hip/femur.

The combination of these postural faults has wide negative repercussions on our movement patterns and commonly manifests as:

    • Low back pain
    • Knee pain
    • Lumbar disc injuries
    • Hip pain
    • Hip Flexor Strains

Take a look at Dr. Brooks’s video outlining the Couch Stretch for mobilization the tissues associated with the anterior hip capsule.