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Some time back I came out with this video showing an easy assessment for ankle mobility. Ankle mobility is essential for technique during deep squats, pistols, lunge and step-up variations. It’s also something that’s implicated in knee pain, potentially causing knee valgus in deep squatting movements.

One thing I’ll ask my patients and athletes when they do this assessment is, “Where do you feel like you’re being limited here?” “Do you feel a block or pinch in the front of the ankle or do you feel a pull / stretch in the back of the ankle?”

If the individual feels a strong pull in the achilles and soleus area then we can assume there is a limitation in those tissues. In this situation stretching, foam rolling and other soft tissue interventions should work really well.

If the individual feels more of a block in the front of the ankle it could be a joint mobility restriction. In dorsiflexion of the ankle the talus bone should move posteriorly under the tibia and fibula of the lower leg. If this isn’t occurring it could be causing that “blocked” sensation in the front of the ankle. In this case, stretching and soft tissue work may not be as effective as in individuals that feel a stretch in the soleus/achilles during this test. For individuals with a blocked sensation in the front of the ankle I recommend more self joint mobilization. For these individuals I also highly recommend seeing a good manual therapist to help get things moving a bit better. Here are some of my favorite ankle mobility exercises I’ll give to my patients as part of their HEP:

As taught in the Selective Functional Movement Assessment (SFMA) we need to learn how to differentiate between tissue extensibility disorders (TEDs) and …read more

Warming up can be fairly complex. Now-a-days, scouting around the internet would have you believe that you need a foam roller, system of bands, lacrosse ball, Kettlebells, compass and machete to navigate your way through a shoulder warm-up. Although these tools are great, you can easily warm-up without all of the equipment. Here’s a quick shoulder warm-up you can try the next time in the gym before your workout. It also works well in a large group training environment where equipment is limited:

Get those shoulders ready for war,

And Pope DPT, CSCS

P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.

The post Fast and Easy Shoulder Warm-up – No Equipment Needed! appeared first on FITNESS PAIN FREE.

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Frequency of lifting is obviously a very important variable in your programming. The research in improving strength shows us that having higher volumes and frequencies of lifting is more beneficial for improving strength then lower frequencies and volumes.

However, many people won’t be able to handle this high volume. Given variables such as:

• Limited time to devote to training
• Mobility restrictions
• Poor genetics for tissues tolerating higher volumes of work
• Stress and lowered recovery rates coming from areas of life besides training (family, career, lack of sleep, diet)
• Past history of injury

It becomes very challenging to improve with the olympic lifts and tolerate higher volumes of lifting.

I spoke with olympic lifters Chad Vaughn and Mike Cerbus to find what frequencies are optimal for steady progress while avoiding overuse injury in novice to intermediate lifters. This is a huge variable I constantly educate my patients about when they come to see me in clinic. Every lifter will be different and chances are that the adult lifter will have to train differently then the younger athlete. Check out the video below and respond with your experience below in the comments section.

It’s 10:00am and I’ve already done 5 snatch sessions,

And Pope DPT, CSCS

P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.

The post How Often Should We Snatch and Clean and Jerk? appeared first on FITNESS PAIN FREE.

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FPF athlete Scott deadlifting like a crane, read the testimonial in the link at the bottom of the page, he has a pretty amazing story

As I alluded to last Wednesday, I now have the Fitness Pain Free Open Training Programming back up!

To be completely honest this programming has been an enormous amalgamation of my own education both from the realms of physical therapy, strength and conditioning, crossfit coaching and personal experience as an athlete. It’s been reborn completely from my own passion for programming.

The level of intricacy and completeness of the programming has gotten to a whole new level over the past 6 months. It’s honestly not just a done for you blueprint but a continuing education resource. Not only is everything completely laid out for you but the thought process behind it all is laid out both in written and video format. I truly believe that you will come out of the process with a much better understanding of programming from a performance and injury reduction standpoint. I’ve even had several people subscribe not just for the programming but the educational process of learning how to put it all together. I honestly don’t think you can find this type of information anywhere else on the internet. I’m extremely proud of the outcome.

A Brief Snapshot of the Programming:

• 6-days per week done for you program for yourself or for your box (Perfect for affiliate owners)
• Progressive daily olympic lifting, strength, Gymnastics, and met-con that fits into a 1 hour block (I know how important it is to fit the entire class into a 1 hour block)
• Two tracks: One for the average Joe looking to stay safe and get fit and another for the competitive athlete looking for success in the open and at competition. Both tracks …read more
  
  

So if you haven’t noticed I haven’t had my fitness pain free programming available for a little over 6 months. This doesn’t mean that I haven’t been working like a madman on it. There has been a boatload of new content built into the programming including:

• 6-day per week done for you programming perfect for a solo home gym owner or box/affiliate owner looking for programming to implement directly into their gym.
• Done for you warm-ups, strength/skill, metabolic conditioning and post workout joint and tissue health programming
• Specific programming for success around the open competition (With options for both the average Joes and Janes as well as the more competitive athlete)
• Self Assessment and Correctives (Find your specific limitations, no more guessing)
• Mobility built directly into the programming (Take the guess work out)
• Specific periodization focused on maximizing gains while minimize risk of overuse injury (That varies along the entire year)
• Specific programming to work olympic lifting technique and strength
• Specific gymnastics skill programming to hone those handstand pushups, handstands and muscle-ups
• Metabolic conditioning focused around working the specific energy systems that will need work throughout the course of the year
• Monthly explainer videos with monthly goals for the month as well as the current phase of training
• Boatloads of videos explaining how all of the exercises are performed

Meanwhile, I’ve still had several clients utilizing the programming over the past several months and years with great results. One story I wanted to share is from a client of mine named Caleb. Here are a few gems from some recent emails with Caleb.

“I’ve honestly never gotten better results in my life since I started following your programming. I was the guy who reached out to you a little over a year ago about my issue with femoral acetabular hip impingement. Ever since starting your programming and especially implementing the specific daily warmup and mobility …read more

As discussed in prior articles, ankle mobility restrictions can be a large player in knee pain. It makes sense that we should probably be correcting these issues if we’re finding them, especially in our patients with knee pain. One issue I’ve found with traditional ankle mobility exercises is that they can recreate the same knee pain that patients are coming into the clinic to correct. Obviously if we have a better less painful option it would be beneficial. Here’s a variation I like better that’s usually well tolerated in individuals with knee pain.

There it is,

And Pope DPT, CSCS

P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.

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Probably not the first step in building a foundation for solid pistols. Steve Cotter is a monster by the way…

Last week we spoke about mobility for the pistol. Now that you’re all mobility wizards we can get down to the fun stuff, actually practicing pistols.

Super Important Side Note: It’s very important to understand that building stability safely in the pistol is going to take months to years depending on how strong/mobile/stable you currently are. Doing too much too soon is a great way to end up in my office complaining of cranky knees. Just looking at a pistol can tell you that it’s going to place high stresses on the knee. I generally recommend performing some pistol work 1-2 times in a 7-10 day cycle. I’m also mindful of how much accessory work we’re doing that also stresses the knee in the current cycle. (I.E. how much squatting / lunging / oly work is currently in my program, and how much volume of these exercises) Again, too much too soon is a sure fire way to hurt yourself.

There are 3 things I think are vital to mastering the pistol

1) Mastering the short foot and tracking the knee over the toe properly

We all know just how important it is to keep the knee tracking over the toe during squatting movements. The amount of valgus I see during pistols sometimes makes me feel like vomiting. I can’t tell you how often I end up treating this at my clinic. Now, valgus can happen for a large variety of reasons. I’ve written about this extensively HERE. The idea is that we’ve got to promote people …read more