I didn't know where to post this but found out quite a few interesting things I didn't know about because of my recent back pains. I was looking at back pain diagnosis and reasons behind it and came across one test.
Lie on your back and lift one leg up straight and bring it 90 degrees, if you can do it that is good if you find it difficult to get to the 90 degrees then your muscle is probably hypertonic, meaning it is in a mild contraction state even if you are at a relaxed state.
I could raise my left leg up easily but right leg was a struggle.
I had never heard of hypertonic or what muscle tone was; except for how ripped you look, which is sort of tone is but there is more to it.
When your hamstrings are hypertronic then increasing flexibility can help and tight hamstring as we all know is a factor to low back pain.
Stretches you can do include lying on back and bring knees to chest and try and extend the knee and hold stretch or lie in front of door frame and one leg straight up against the door frame and other leg straight through the door gap. or any other forms of muscle energy technique stretches.
I will post more on the other tests. But below is a site explaining about hypertonic muscles which is interesting.
I am familiar with isometric method training, where a muscle contraction is held for a certain period of time to develop strength.
But I never knew certain things, which I found out when researching about isometric training for speed development.
below is from a website trying to promote their program, which I don't buy in to but rather the concept of using isometric training to recruit more fast twitch muscle fibres and motor units and whether this is really true.
Quote
Isometric training does not require repetitions in the traditional sense. Instead, muscles are locked into a position for a given period of time forcing your body to recruit those much needed fast twitch fibers that are almost always ignored for their natural ability of speed with other types of training (for example, plyometrics, weight training, etc.).
somepeople on youtube have suggested this type of workout to such as overtimeathlete about being in a lunge for a period of time.
Anyone knows about isometric and it's effectiveness is recruiting muscle fibres and motor units and what the exact detail is about the timing and when to get the most effect out of it.
Hopefully this guide may be useful to some of you guys
I was planning to write something like this for a few days now and thought I don't have anything else to do I might as well put pen to paper (metaphorically) and start. Just note this is just my 2 cents o
A problem I have like some other people is that we over look stretching past it's specific purpose and use it as a be all end all method for getting rid of pains we suffer whether it's through injury i.e sprains or strains or not, which can lead to further problems if used incorrectly.
To begin this off let's look at some definitions:
Muscle Sprain: A sprain occurs when one or more ligaments have been stretched, twisted or torn, usually as a result of excessive force being applied to a joint. Ligaments are strong bands of tissue around joints that connect bones to one another.1
Muscle Strain/ Pull: A strain occurs when muscle fibres stretch or tear. It's usually the result of the muscle being stretched beyond its limits or forced to contract (shorten) too quickly.1
A video of the basics of what happens when you pull a muscle, sprain it or rupture it. <a href="http://www.youtube.com/watch?v=nMZVIb5U5fI" target="_blank">http://www.youtube.com/watch?v=nMZVIb5U5fI</a>
A video of the difference between sprain and strain <a href="http://www.youtube.com/watch?v=mPeNOb2eIyA" target="_blank">http://www.youtube.com/watch?v=mPeNOb2eIyA</a>
As mentioned in the above definition and videos, sprains and strains can occur through various ways such as causing your joints to extend past it's range of motion i.e. twisted ankle or overuse of a muscle more than it's capable of. But also when a muscle has been inactive for a while, can cause muscle's to become stiff and when it is worked on can cause a muscle tear similar to that of a rubber band when it loses it's elasticity, stretching it would tear it whereas if you had stretched it dynamically can reduce the stiffness and therefore avoid any possible chance of injury, which I will get to in a moment.
As a common rule when at the early phase of a sprain/strain, we follow the PRICE rule, which an updated acronym as become POLICE, where OL stands for over load, meaning when the pain has subsided it is best to try and put some weight or load on it lightly to rehab it's functionality.
P - Protect R - Rest / OL - Over Load I - Ice C - Compress E - Elevate
The problem a lot of us face is dealing with muscle strain's, such as the one I faced recently of straining my hip flexor muscle, which had occurred from placing excessive loads on an impinged hip. So an incorrect mindset I had was foam rolling the hip flexor muscle, deep tissue massage using a tennis ball to dig deep in, which you will probably understand that digging away at a muscle, which has been strained, where some muscle fibres have become torn can only result in further fibers being torn and in the end causing major muscle ruptures.
That is what there is a time and place for massages/foam rolling and stretching.
When a muscle has become stiff due to inactivity or muscle knots (myofascial trigger points) it can cause pain and sometimes we incorrectly generalize a lot of pains to be the same as this one. Below is a video of what muscles knots are and how they are formed.
So we wrongly assume that because we have a pain in the muscle, we wrongly treat it with massaging, stretching, foam rolling, which can cause further problems if wrongly diagnosed like my hip problem above. But as for muscle knots, myofascial trigger points, massages and foam rolling can release this points and help remove some of them knots.
But if a muscle has been strained, then what one should do is to let it heal for a couple of weeks, before starting stretching and the purpose of stretching is to rebuild the strength rather stretching for flexibility or mobility. This is what I did, I let it rest for around 2 weeks, I wrapped the injured area with a bandage for support as throughout the day with a lot of walking and running. Just by leaving my hips alone it is starting to heal up and now I can start to do body squats and slowly move on to the gym.
Video below explains different types of stretching and when it should be used. <a href="http://www.youtube.com/watch?v=IWI2KgieQhM" target="_blank">http://www.youtube.com/watch?v=IWI2KgieQhM</a>
Injury Pain Follow the price procedure without any stretching, until the pain has settled down fairly and then what you want to do next is strengthening that muscle slowly by slowly via stretches, but you don't want to do stretches, which will aggravate the pain. Just because it is causing pain doesn't mean it is helping as we currently misunderstand it, with injuries avoid anything, which aggravates injury or causes discomfort.
Muscle Stiffness Pain Do you sit for long period of time? If yes this can cause muscles, which are at a relaxed state when seated to be come stiff i.e. hip flexor muscles and therefore can cause pain when it is stretched when standing, for this type of pain it's best to stretch it preferably dynamic, also using tennis ball or myofascial release can help reduce the stiffness or massaging it.
Medication can be taken to control the pain but along with medication it is best to address the issue such as isolate the injury to let it repair and following the other part of the PRICE protocol because absence of pain doesn't necessarily mean the injury has healed but rather the pain receptors have been numbed.
Dehydration and stretching Another important thing to also mention is the importance of hydration (credit to adarq) and it's importance when it comes to stretching. When your muscles become dehydrated, flexibility and elasticity are lost, making them more susceptible to strains and tears if you push your body too hard. You may experience a delay in muscle tightness as much as 24 to 48 hours after an intense workout, particularly if you don't consume enough water after working out. If your muscle tightness goes beyond a little discomfort and to the point of becoming painful, you run the risk of muscle damage if you continue or resume exercising with that tight or cramped muscle.
Drinking plain water before, during and after your workout is the best way to stay hydrated to minimize muscle tightness. Check with your doctor or pharmacist to see if any of prescriptions you're taking can cause dehydration. If you're taking a prescription that can cause dehydration, you need to drink extra water. Eat a balanced diet so that you have an adequate amount of sodium, potassium and other electrolytes at the start of your workout, and then replenish your stores afterward with a healthy snack such as orange juice, nuts or a banana.
So what you should take away from this is that not all pains are the same and therefore they cannot all be treated the same way, if it is a muscle injury/ sprain or strain, avoid any stretching or any types of activity to that muscle, just rest it up and let it heal, that way it will heal quicker then stretching it and causing it further injury and then going through all sorts of difficulties if it is tight muscle due to being inactive then stretching it to loosen it for flexibility would be a good idea or myofascial release and remember that just because stretching it/ massaging it causes pains doesn't mean it's good for you, for stiff muscles dynamic stretching would be good but for injuries leave it alone. Hydration is also just as important as it is necessary in order for a healthy working muscle.
I hope this helps and is useful to some. Just my 2 cents.
There is this method I found because of this small irritating pain I have near the tail bone, it flares up to a 4/10 when I wake up, but most of the time its around 1/10.
This stretching method can help people with chronic back pains or acute back pain.
The mckenzie prone press up position is hard for me in terms of locking my elbow as this causes my pelvis to come up from the floor. So will have to do less then locked elbows or arm stretched out forward.
As you may know, I suffered an injury to my hip after over working my hip flexor muscles more than it could handle and have had problems with rotating my legs outwards, such as sitting on a bench with legs on each side and you rotate your upper body to the right causing the left leg to rotate outwards, that would pain.
So I found some youtube videos on how to clear it up, but wanted to get advice here. as there is too much info out there and would like it.
rope a dope <a href="http://www.youtube.com/watch?v=M22nWSzyccE" target="_blank">http://www.youtube.com/watch?v=M22nWSzyccE</a>
and then I watched the one below, that cut vitali had was just soo brutal. <a href="http://www.youtube.com/watch?v=zN10Mk2Hc4c" target="_blank">http://www.youtube.com/watch?v=zN10Mk2Hc4c</a>
Because of the majority of the british public's lack on knowledge due to the biased information british media portray about justin gatlin, he officially apologises 'first time' according to ITV news, even though he made an apology beore that.
Oh well as long as the british people see this and can understand it, else they are just ignorant and do not want to accept gatlin as the new 100m champion and defeater of bolt.
I don't recall seeing others apologise yet the british public adores them.
Let's also discuss the gennady golovkin and canelo alvarez clash, you can see the difference in atmosphere between the two, one is more colourful and just antics and circus, while this is a serious boxing match.
I saw some old people who show their true strengths and it didn't belong in the old farts thread, so maybe another thread dedicated to fit old men & women.
I decided to make it early as I won't be able to have access to a computer next week as I will be going out of town for a few days and will be back the following week so will watch the fight later the following week.
But my thoughts on the fight is that it's going to be interesting.
I think if kovalev is on form and has a good game plan I can see him winning the fight even the first fight he was winning the first few rounds but the later rounds he lost it.
But also andre ward has become familiar with kovalev, which means has ward found out any new things he can use to his advantage, because in his first fight I could tell that the move up in weight showed he was the smaller fighter because his big efforts he put into beating kovalev appeared to have minimal impact on the natural light heavy weight kovalev who is known as the crusher, so props to ward for taking the fight (first one) and the second one too.
Would love to see ward win again, but I think if both at their best I think kovalev wins it by unanimous decision, but I hope i'm wrong.
OMMMFFFGGGGGG YEEEEEEEESSSSSSSSSSSSSSSSSSS!!!!!! ONE OF THE BEST FIGHTS I HAVE EVER SEEN AND IT LIVED UP TO ITS HYPE A 100% 90,000!!!!! FANS.
I am just sooo happy I was literally shouting and screaming towards the end of the fight. The best fight I have ever seen with action and anticipation and drama.
Let's recap of what happened. SO.
First few rounds anthony joshua and klitschko not doing much testing and just being cautious, I felt as if anthony joshua was nervous and then in round 5 i think bam joshua comes in gun blazing and then does damage and knocks klitschko down, OMG at this point i am excited, but klitschko lands a counter and makes joshua dizzy. I didn't see the counter and I was thinking wow did he tire himself out that much that he was basically just not defending and just was a sitting duck and luckily klitschko was fazed by the barrages of punches and could not put joshua out who basically standing there ready to be knocked out but realized klitschko landed and was hoping the round ends quick. Then next round more drama and more scares klitschko with that sharp right hand, which he is always loading up to land and joshua always doesn't see it coming and is knocked out omg and for the rest of the round joshua is getting hit and has to survive and I was hoping he does. Even the next round klitschko starts on the attack and joshua again just could not do anything but try survive. So joshua plans to rest the next round be inactive and then in the last round OMG I am soo excited the barrages of punches and that punch that hurt klitschko and that deadly upper cut from the left hook which goes over klitschko and somehow joshua manages to bring in an uppercut to wobble klitschko, klitschko goes down he is too dizzy to even go to referee but referree continues and then again another knockdown. OMG the amount of times i was shoting at this point. Joshua just had to finish it and then the stoppage. TKKOOO!!!!!!. So happy for joshua.
This fight will go down in heavy history for sure because of the anticipation and drama and its been a long time since klitschko been stopped and joshua pulls off a tko victory over klitscko. Klitschko's hands are powerful the way he jumps/steps into his punches def steel fists. But joshua digged deep and put him away. Its how bellew was saying to use his youth and just force the pace and thats what he did.
Victory.
BEst fight i have seen and even yet a fight which mayweather vs pacquiao failed to produce. This is what i wanted to see in that may pac fight.
Heavyweight boxing was the foundation of where boxing highlights of the past and that glory has returned back to the division with such an enormous victory. Congrats to Joshua.
OMG wat an excellent fight, jacobs did way more then what i expected him to do, he neutralized golovkin throughout the fight. I had it close up to the last round and I think golovkin did truly win the fight. But it was close.
The first few rounds jacobs showing his skills nicely, but then in round 4, jacobs was getting hit and was moving his head badly that, hopefully im wrong, that he let ggg hit him and because of that ggg knocked him out.
Then afterwards jacobs was just locking horns with golovkin and was doing a super job, he should have stuck to the gameplan of boxing, which i saw moments of, which because of he was winning, but then he would make mistake and get clumsy and fail. the last round jacobs was all gassed out and just couldn't throw much and therefore he lost the last round.
But golovkin jab is just full of sting and he just manages to land most of his jabs no matter if jacobs head was moving which ever way. jacobs needs to improve on his defence, but he handled golovkin's power well.
As to the chocolatitio gonzalez fight I will have to watch that again, i'm just shocked.
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