 👉🏼 A couple weeks ago I did an IG Live on tips to fix your form for both push-ups & squats!
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are the 3 take-aways I covered for push-ups:⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹 When counting with the military/Army method, a correct rep is when the upper arm is parallel to the floor. Compare this to the ACSM method, where a correct rep is when the chest is a fist-distance from the floor (or a 4 inch foam roller).⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹 Push-ups on your knees are not "girl push-ups" -- so let's just stop calling them that, cool? They are push-ups for everyone. They are considered easier because the length of the body is shortened which makes the push-up lighter. The length of the body is the only thing that changes. The hips should still be in line with the body! 🔹 To reduce the risk of shoulder impingement (pain), keep your elbows just slightly below the shoulder height. Avoid that 90 deg angle between the arm and the torso. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🎥 If you missed it & want to catch up on all the details, I posted the replay in my IGTV @susielunardi - check it out here.⠀
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 Consuming dietary nitrates before a game or competition can help improve:⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️performance⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️muscle fatigue resistance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🩸🧬 It does this via regulating blood flow and skeletal muscle contractions.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚡️🥗 You can supplement it with pre-workout drinks, but opt for whole foods for additional vitamin & sustenance benefits!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📰 Reference: Wylie LJ, Park JW, Vanhatalo A. J Physiol. July 2019. doi: 10.1113/JP278076. ⠀ 🦵🏼Both bilateral (two legs) and unilateral (one leg) training improve strength through their respective exercises (squats & step-ups). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏉 As assessed during pre-season training (for 33 rugby athletes), when volume and load was kept the same, both training styles improved strength & sprint acceleration.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏆 However, bilateral training showed further improvements in change-of-direction drills and testing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔀 Consider training bilaterally (including eccentric training) if the goal is to improve change-of-direction skills!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📰 Reference: Appleby BB, Cormack SJ, Newton RU. NSCA - J Strength Cond Res. Jan 2020. doi: 10.1519/JSC.0000000000003035.  🤷🏻♀️ Does flexibility matter?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📋 Stretching became known as a fundamental part of fitness in the 1950s with the famous sit-and-reach test. With every following decade, it became reaffirmed that stretching is an integral component, and even now, we have recommended weekly stretching prescriptions. The ACSM (for one) recommends 2-3 days/wk at 2-4 reps of multiple stretches per day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❗️ However, interesting enough, there is no correlation between how flexible someone is and sport performance or playing abilities, tactile performance, prevalence of low back or leg pain, blood pressure, resting heart rate, body composition, mortality, or fall risk.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤯 High levels of flexibility may even increase injury risk.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ That said, flexibility does correlate with the ability to perform ADLs (activities of daily living), gait parameters (walking velocity), quality of life, and the ability to reach relevant ROM for necessary strength gains. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏆 This last point is why I believe flexibility training still matters. Flexibility allows us to achieve optimal strength, and strength does correlate with predicted mortality, reduced fall risk, improved cardiovascular health, better sport performance, etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼 So is flexibility a primary training focus? Probably not.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼 But does it matter? I say yes.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤔 What do you think?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📰 Reference: Nuzzo JL. Sports Medicine. May 2020. doi: 10.1007/s40279-019-01248-w.⠀ ⚠️ "I sprained my ankle, now what?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀ A Jan 2020 study reported increasing levels of ankle instability correlated with deficits in neurocognitive function. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Including:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Composite Memory⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Verbal Memory⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Visual Memory⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Psychomotor Speed⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Reaction Time⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Complex Attention⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Cognitive Flexibility⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Processing Speed⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Executive Function⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Simple Attention⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Motor Speed⠀⠀⠀⠀⠀⠀⠀⠀⠀ (via “CNS Vital Signs” test 💻).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👨🏼🤝👨🏾 Who was tested?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️No ankle sprains or instability (n=14)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️History of ankle sprains but recovered stability (n=13)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️Ankle sprains with instability (Score <24 via CAIT) (n=14)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📊 What they found?⠀⠀⠀⠀⠀⠀⠀⠀⠀ 40% of ankle sprains lead to CAI. The CAI group displayed deficits most frequently across all domains with 21.4% scoring below average, compared to the non-sprain group at 8.3% & the recovered group at 18.6%.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤷🏻♀️ What does this mean? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s important to remember this is a correlation reported across 41 college males. What we should NOT do is say that ALL people with ankle sprains or instability are “less smart”. That would be a rude extrapolation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼 What do we do about it?⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you or a patient you clinically treat has experienced an ankle sprain or lives with CAI, then consider implementing visuomotor (cognitive dual-tasks) training into the rehab or injury prevention programs!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📰 Reference:⠀⠀⠀⠀⠀⠀⠀⠀⠀ Rosen AB, McGrath ML, Maerlender AL. Jan 2020. Research in Sports Med. doi: 10.1080/15438627.2020.1723099.⠀ |
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