In my last post (July 3) about the squat, I began with the simple biomechanics and common problems people have at the foot and ankle.

Now, the knee – not the simple hinge joint it appears to be…not at all.

The Knee

Basic anatomy: femur (thigh bone) connects to the tibia (shin bone), separated by a medial (inside) and lateral (outside) meniscus (fibrocartilage) and connected by the anterior (front) and posterior (back) cruciate ligaments. Other articulations or connections are at the patella (kneecap) and at the
fibula (outside lower leg bone that forms the outside ankle bone).

The reason why it’s not a simple hinge joint, is because where the thigh bone meets the shin bone ain’t so perfect. In fact, it’s downright so different from the inside thigh bone (medial femoral condyle) to the outside (lateral femoral condyle) that the joint has to also spin or rotate on its long axis just to lock the knee closed to be stable when you stand on it. Then, of course, it also has to rotate in the opposite direction to unlock the knee so it may spin, roll and slide to allow a squat to happen.

Consequently, all kinds of things can go wrong when the near or far reins of the knee, otherwise known as tendons (connects muscles to
bones), have less than cooperative lines of give and take. That is to say, if for example, the deep butt muscles known as the short lateral rotators are locked even shorter and make your foot turn out more than it should, then if you want your knees to go straight forward (or even slightly turned out) in a squat, you will experience torque at the knee joint.

While perhaps not painful at first, if one keeps squatting like this (and I don’t even mean in a gym, as it is a daily occurrence for all),
a very ugly, pernicious thing happens. Your cartilage — in the meniscus and/or behind the patella — starts to wear down, as if you were sanding down wood, a little at a time. Since no one in their right mind wants this, it behooves one to get attention and balance out this sad picture.

While there are many aspects to correcting this situation, Fascial Stretch Therapy™ can offer an immediate solution…as in exactly 1
session.

When a competent practitioner looks at the whole body and not just the knee, the solution and hence relief is more rapid and complete. In this case where the hip rotators are short and tight, say on one side (very common), the FST Provider uses traction-oscillation-circumduction, fancy words for gently warming up the hip for actual stretching. But more than simple warming up the hip, it also decompresses the hip joint, which is traditionally ignored by most practitioners.

This act of traction — at specific angles of force, direction and duration — reflexively  relaxes the tight tissue around the hip starts
the process of actually re-aligning the whole leg and foot, reducing the external rotation (turning out) of the foot and allowing much easier stretching of the short hip rotators to  finish the treatment, yes, most often in just 1 session. A home program is given to
maintain the new position and make faster progress in squats and other activities or training.

In my next post – the hip.

By Chris Frederick, PT, KMI Certified Structural Integrator, co-founder of
Fascial Stretch Therapy (FST)

* * *

The Stretch to Win Center in Phoenix (Tempe), Arizona is the world headquarters for Fascial Stretch Therapy sessions for clients and patients. We also offer Physical Therapy, Structural Integration, Pilates, Massage. . Call us at 480-394-0440 or email us at info@stretchtowin.com for an appointment or go to our website at www.stretchtowin.com.

The Stretch to Win Institute trains professionals in Fascial Stretch Therapy, a manually performed, table-based complete system that stands alone as a new service or integrates perfectly with your current services.

Go to http://www.stretchtowin.com/stretchtowininstitute, call 480-394-9121 bor email us at info@stretchtowin.comfor more information.

Facebook: http://facebook.com/StretchToWinInstitute

Twitter: http://twitter.com/ChrisAndAnn

LinkedIn: http://LinkedIn.com/in/chrisfrederickstretchtowin

Running as exercise is easy, inexpensive and convenient & for millions of people, it’s their primary form of staying in shape – physically & mentally.

Not so for endurance runner Laurie (fictitious name, real person), my new patient who came in last week to see me for help. She was frustrated, desperate & depressed after getting many treatments from many well intentioned professionals but NO RELIEF. She had chiropractic, ART (active release technique), prolotherapy by a naturopath, and physical therapy 3x per week for 12 weeks and NO CHANGE! I’m a PT so it made me sad then angry to hear that my colleagues just made her exercise–NO HANDS ON manual therapy except for stretching that was painful & ineffective. This, despite the fact that Laurie told me she practically begged them to dig deep in her pelivis above the hips where she felt “it just needs that”.

She quit PT because they said “until you can do 100 clams on each side, you cannot run” (clams are done in sidelying, feet together then separate knees to strengthen glutes & hip external rotators) because her glutes weren’t getting any stronger no matter how many glute exercises she did with them.

Then she went to a professional sports team orthopedist who diagnosed her with: 1) Iliopsoas impingement anterior right hip, 2) Congenital/developmental dysplasia of the hip, 3) Labral tear left hip. Her treatment was Kenalog(triamcinolone) injections (basically steroids) & she was told to give up endurance running for good. STILL NO RELIEF after 1 1/2 years of suffering & now her hope to return to the only sport she has a passion for was taken away! Need less to say, she was skeptical when she saw me last week (but still a little hopeful).

Her past medical history is significant for: no menstruation for 8 months, stress fracture right hip 5 yrs ago (doctor told her that this was caused by years of running on a treadmill so was ordered never to do this activity again), orthotics for many years (Runners World analyzed her on video running in her old shoes & said that her running shoes were wrong & “over-corrected” her foot, as she wasn’t a pronator; they refitted her to a guided neutral shoe 2 days previous, which she said now caused a new hip impingment pain on both sides. I asked her if they looked at video of her running in her new shoes & she said no, they didn’t do that, which made no sense to me). 

Here are the significant general findings seen on her first visit:

- 1/4″ short left leg

- inflare bilateral innominates (lay-person: pelvis was “locked”)

- gait: athletic, with reduced sway, increased stride, no pelvic motion (all in hips)

- extremely tight hip flexors, especially the high fibers of her right > left iliopsoas; tight quadratus lumborum on left  

- weak gluteus medius both legs

I evened out her legs with Fascial Stretch Therapy (FST), then performed deep fascial manipulation using Kinesis Myofascial (Structural) Integration to release the adhesions that had formed from compensations over the years, especially in the left low back and both hip flexors. Followed this with more FST, glute strengthening and gait training to reduce stride and increase sway. I gave her the following home program: 1) self -massage, 2) stretch, 3) strengthen, 4) walk to maintain the changes that happened after treatment. Laurie, holding back tears, gave me a big, long hug & told me “that is exactly what I asked others to do–dig in deep in my pelvis & hips but they didn’t listen, they didn’t get it”.

Her gait was much improved, as Laurie exclaimed “I feel actual space in my hips, no impingement!” Her demeanor soften, there was a warm glow in her face & a smile that made me feel blessed with the work I am permitted to do for others. Now she ain’t running yet, but she hasn’t felt this good in a very long time, so I feel confident that we are laying a new foundation for proper structural alignment so that her hips will not prematurely wear & thin out her cartilage, with lengthened hip flexors and stable, strong glutes.

By Chris Frederick, PT, KMI Certified Structural Integrator

The Stretch to Win Center in Phoenix (Tempe), Arizona is the world headquarters for Fascial Stretch Therapy sessions for clients and patients. We also offer Physical Therapy, Structural Integration, Pilates, Massage and Hypnotherapy. Call us at 480-394-0440 or email Barbara at barbara@stretchtowin.com for an appointment or go to our website at www.stretchtowin.com.

The Stretch to Win Institute trains professionals in Fascial Stretch Therapy, a manually performed, table-based complete system that stands alone as a new service or integrates perfectly with your current services. Go to http://www.stretchtowin.com/stretchtowininstitute, call 480-394-9121 or email us at info@stretchtowin.com for more information.

Facebook: http://facebook.com/StretchToWinInstitute 

Twitter: http://twitter.com/ChrisAndAnn

 LinkedIn: http://LinkedIn.com/in/chrisfrederickstretchtowin

Paul Turner is a kinesiologist & provider of Fascial Stretch Therapy in Vancouver, BC, Canada and graduated from our Institute as a Certified Flexibility Therapist – Level I. With his permission, I present to you his short story about how dreams come true for those that stay focused & no one stays more focused through the ups & downs of life than Olympic athletes. Enjoy:

Three Peaks kinesiology client Scott Richmond was named to Canada’s Olympic team last week and his good luck has continued as he has been called up to the big leagues this week with the Toronto Blue Jays. check out the active roster at this link: Toronto Blue Jays.

During the off season Scott worked with me (Paul) 2-3 times a week helping him maintain and improve his flexibility in his throwing arm and throughout his back. We at Three Peaks Kinesiology are extremely excited and proud for him getting his well deserved recognition, and a chance to show that he can throw the heat in the big leagues and for Canada.

Good luck Scott with Toronto and in Beijing.

We are behind you all the way. See you in the off season.

——————————————————–

If you want Paul to help you achieve your goals, here is his contact information:

Paul K Turner BHkin, RK,CEP, CFT-1

Three Peaks Kinesiology INC.

Peak Recovery, Peak Performance, Peak Fitness

Reach Your Peak http://3pk.blogspot.com/ check out our blog for great health info.

Located @ Total Fitness Langley.

202 20165 91A st

o: 778-298-3pks F: 604-648-9552

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If you want to find a provider of Fascial Stretch Therapy who graduated from our Institute in your area, go to our Locator at this link: http://www.stretchtowin.com/therapist-locator.

Written yesterday:

I am writing this from Flagstaff, AZ where we came today to work with our clients from the Arizona Cardinal football team (Ann is downstairs working on Anquan “Q” Boldin right now). Ten players were waiting for us to help them with jacked up hips, backs, knees and ankles from turf that “was messed up”. Hard, dry, cracked and uneven, the players said that it was an accident waiting to happen.

Fortunately we also had our naturopathic physician, Dr. Brian Popiel, with us to administer electrolytes & vitamins by IV to help them recover much quicker. Ann and I notice that their connective tissue feels much more responsive to the stretching as well. Tomorrow, Jimmy Yuan, chiropractor extraordinaire will be joining us to complete the “dream team” of rehabilitation for the sprains, strains and dehydration that is endemic to the football training camp experience.

The players told us that they couldn’t live without the electrolyte water that we get for them and also reported that the Neuro1 product is really helping them focus while the Sleep1 is helping them sleep and recover.

We’re here till Sunday, so I’ll try to report back again on what’s going on with the Cardinals… .

In the meantime, check out the video of Matt Leinert & teammates in practice below.

Answer:

You are making a difference!

Bryan Gilmore, former wide receiver of the S.F. 49ers (now a free agent) said to Ann Frederick 6 weeks ago “I’m bringing in a friend of mine that I’m training. He’d like to make the Olympic team and I believe he can do it.”

After Bryan paid for Michael Lawrence’s first visit, Ann said “It’s on the house from now until he makes the team. I’ve always loved supporting at least one athlete each Olympics”. The last Olympian Ann worked with extensively was Sanya Richards who won the gold in the 4 x 400 and later became the fastest individual runner in the world in the 4oo meter event.

Michael Lawrence is like Forrest Gump in the sense that he doesn’t have much of a background training for the games but knew that he could run and should soon find a coach if he was to fine tune his technique. Bryan Gilmore ran track in high school and believed that his friend was a natural.

Well the short story is, Michael found a running coach in Phoenix and then he found Ann who has been his flexibility coach for the past 6 weeks. This past weekend , all the hard work paid off big when Michael ran the 200 meters in 20.4 seconds qualifying him for the Olympic trials and a chance to make team Beijing.

After he qualified, Michael said “Ann not only got my body right, she got my head right too!” We wish him the best in his quest to make the mens Olympic track team for 2008!!

Question:

I am an ACE-certified fitness instructor and on the mailing list for the Human Kinetics catalogue, which features Ann and Chris’ book, Stretch to Win.

I have been on a quest to become more flexible for a number of years, and the book sounds good, but before spending the money on yet another book that may not make much difference to my flexibility level, I thought I would write and ask what this program can offer someone with my goals.

As an aspiring classical dancer who started dancing later than childhood, I did not develop the extreme flexibility that comes with beginning regular stretching at the age of 8 or 9. I need a split in at least the front and back directions, and very open hipflexors in front, which are quite tight. With my access to the fitness and dance professions, I have consulted at least 4 different practitioners over the past year for help with flexibility, and I have improved somewhat, but not to the level I need to become a fluid dancer.

I have seen accomplished athletes struggle for basic flexibility, and I’m wondering if your book addresses people like this. I am way beyond the basic level–yet still have not attained the flexibility level a dancer needs to be effective in classical technique. Can this program offer a quantum leap in flexibility (with dedicated practice, of course)?

Many thanks for your attention to my inquiry.

Answer:

My wife & I were professional dancers & like you, my focus was on classical ballet training. I started late (17) yet still managed to get accepted intoJoffrey Ballet when they were one of the top companies in the USA. The reason why I tell you this is for you to know that it is still possible to make quantum leaps but you need to have a certain amount of natural or genetic ability in strength, flexibility, balance and musicality to endure the rigors of classical dance.

What makes the flexibility training program in my book different is that I take you through a Personal Flexibility Assessment (PFA) & teach you how to do the same for yourself so that you may gauge your progress. Then you proceed to focus on the areas that are restricting your flexibility after you have identified them through yourPFA.

The first part of the program is based on self myofascial release (sMFR) which is much more than just rolling on a foam roll. Stretching, which is the second part, comes after sMFR but instead of the static stretches that many dancers do before class (which is wrong) I teach you about the Stretch Wave™ which are undulating movements that areperiodized.

The Stretch Wave™ is done a little faster before dance class (or sports) in order to increase blood circulation & body temperature, as well as to move in all possible directions, for a comprehensive warm-up. After class, rehearsals or performance (or after training or a sport participation) the Stretch Wave™ is done slower to take advantage of the high body core temperature & restore elasticity of the fascia before it tightens again when you cool down and go to bed.

After you try this program, I’d be happy to help you adjust the program even more to suit your particular needs. Happy stretching!!

After using Fascial Stretch Therapy™ (also called FST™) on thousands of patients & clients to eliminate pain or to improve function & performance, several of them have commented that their sex lives have improved as well.

That makes sense because loss of mobility & flexibility from injury, surgery, accumulation of scar tissue or lack of having a good anti-aging strategy will lead to tighter muscles & stiffer joints. This scenario will not only affect daily functional activities but can also dampen or even eliminate one of the great joys and de-stressors of life, namely sex.

To see Ann & Chris Frederick on local major network TV check out the story & video at this link: Exercise for “love muscles”. (Link should work for a few more weeks).

If you want to download the free video “Stretch for Sex” core flexibility program & also get the stretch program on a sheet then go to this link: download FREE program now.

Happy stretching!

Just several hours ago, Ann & I got back from volunteering our services at Pat’s Run, a 4.2 mile run/walk around ASU that celebrates the life of Pat Tillman, who sacrificed his life while serving for his country in Afghanistan. Fees from participants in the event benefit The Pat Tillman Foundation which seeks to carry forward Pat’s legacy by inspiring and supporting young people striving to promote positive change in themselves and the world around them.

The cool thing is that my wife Ann was Tillman’s flexibility coach while a graduate assistant in Intercollegiate Athletics at ASU. The football season was ’95-’96 when ASU went to the Rose Bowl against Ohio State & Bruce Snyder, who at the time won Coach of the Year, was in charge. “Till’s goal was for me to get him to do the splits” Ann said. “He was 8″ off the ground & for some strange reason, that’s always the benchmark for flexibility in male athletes”.

Ann also remarked, “The thing about Till was that he had this incredible zest for life & he approached everything head-on. What was remarkable was that he had the talent to play football but it did not define him which is why he could step away from it & serve in the armed forces. He’s the only athlete I know who had a degree in business & was a straight ‘A’ student.”

Ann and I had an amazing experience loosening up about 60 participants’ muscles before the event & melting away the tightness & soreness right after the run/walk. The smiles & comments of gratitude touched our hearts & made us both commit to volunteering our services at this event every year from now on.