jeffcubos.com » Trigger Point http://www.jeffcubos.com Evidence-informed sports health Fri, 03 Feb 2012 03:53:31 +0000 en hourly 1 http://wordpress.org/?v=3.3 The 6 Minute Swim Prep http://www.jeffcubos.com/2010/04/14/the-6-minute-swim-prep/ http://www.jeffcubos.com/2010/04/14/the-6-minute-swim-prep/#comments Thu, 15 Apr 2010 03:49:20 +0000 jcubos http://www.jeffcubos.com/?p=1203 Yet Another Related Posts Plugin.]]> Question # 1:

DO YOU SWIM?

If you answered “yes” to the above, please proceed to the next question. If not, thanks for visiting! :)

Question # 2:

DO YOU PREPARE YOURSELF TO SWIM?

If you answered “no” to the above, please view the following videos to help you prepare for your next run using the GRID by Trigger Point Performance Therapy.

Quadriceps – 60 seconds each leg (Total = 2 min)

Tensor Fascia Lata – 30 seconds each hip (Total = 1 min)

Mid – Latissimus Dorsi – 30 seconds each side (Total = 1 min)

Thoracic Spine Rotation – 30 seconds each side (Total = 1 min)

Quadruped Reach & Roll – 60 seconds

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]]> http://www.jeffcubos.com/2010/04/14/the-6-minute-swim-prep/feed/ 0 The 6 Minute Run Prep http://www.jeffcubos.com/2010/04/13/the-6-minute-run-prep/ http://www.jeffcubos.com/2010/04/13/the-6-minute-run-prep/#comments Tue, 13 Apr 2010 18:59:24 +0000 jcubos http://www.jeffcubos.com/?p=1188 Yet Another Related Posts Plugin.]]> Question # 1:

DO YOU RUN?

If you answered “yes” to the above, please proceed to the next question. If not, thanks for visiting! :)

Question # 2:

DO YOU PREPARE YOURSELF TO RUN?

If you answered “no” to the above, please view the following videos to help you prepare for your next run using the GRID by Trigger Point Performance Therapy.

Calves – 45 seconds each leg (Total = 1.5 min)

Quadriceps – 60 seconds each leg (Total = 2 min)

Tensor Fascia Lata – 30 seconds each hip (Total = 1 min)

Thoracic Spine Rotation – 45 seconds each side (Total = 1.5 min)

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]]> http://www.jeffcubos.com/2010/04/13/the-6-minute-run-prep/feed/ 3 Standing Wall Stretches: Don’t forget the arch! http://www.jeffcubos.com/2009/12/22/standing-wall-stretches-dont-forget-the-arch/ http://www.jeffcubos.com/2009/12/22/standing-wall-stretches-dont-forget-the-arch/#comments Tue, 22 Dec 2009 18:25:30 +0000 jcubos http://www.jeffcubos.com/?p=616 Yet Another Related Posts Plugin.]]> If you are a strength coach or manual therapist, I can say with 99.9% certainty that you have at one point or another recommended a Standing Wall Stretch to a client or patient. You may have done so for various reasons, including improved triceps surae length, but have you recommended this stretch with external assistance?

I’m not exactly talking about the wonders of the footballer for self-myofascial release, although I do think these are more effective than regular stretching in many cases. Nor am I speaking about multidirectional ankle mortise mobilizations. The external assistance that I speak of actually comes from a medial arch support.

A recent study published in JOSPT, examined the effect of Standing Wall Stretching on a number of variables in subjects with “neutral” foot alignment and in those with “flat” feet. The variables examined were:

  • Displacement of the myotendinous junction (DMTJ) of the medial gastrocnemius
  • Rearfoot angle
  • Navicular height

The main finding of this study was that following the stretching protocol, the difference in DMTJ was significantly greater in those with flat feet (pes planus). Therefore, for those of you who recommend the Standing Wall Stretch to improve gastrocnemius length, it may be wise to use a medial arch support in those athletes presenting with Pes Planus.

Photo source

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]]> http://www.jeffcubos.com/2009/12/22/standing-wall-stretches-dont-forget-the-arch/feed/ 1 Last Minute Gifts to Buy for…..Yourself: The Grid http://www.jeffcubos.com/2009/12/14/last-minute-gifts-to-buy-for-yourself/ http://www.jeffcubos.com/2009/12/14/last-minute-gifts-to-buy-for-yourself/#comments Mon, 14 Dec 2009 20:02:44 +0000 jcubos http://www.jeffcubos.com/?p=583 Yet Another Related Posts Plugin.]]> With Christmas rapidly approaching and shopping days swiftly diminishing, many of you may be looking for last minute gifts to reward yourself with (no need to be ashamed, we all do it!). Therefore, over the next couple of days, I will be profiling several items that may contribute (either directly or indirectly) to sports health and athletic performance. While none of these products should be considered a “be all, end all”, when incorporated correctly, they can contribute greatly to one’s current regime.

Gift Idea #1:

The Grid by Trigger Point Performance

The Grid is the younger sister of TP’s Quadballer (arguably the gold standard in self soft tissue release/rolling). I utilize both tools in my practice and while the Quadballer is excellent for precise, soft-tissue release in a clinical setting, the Grid seems to be a more versatile piece that allows athletes to release MANY specific areas of the body and simultaneously progress to a variety of body weight movements. In fact, outside of the clinical setting, I incorporate the Grid into my own training program both between and during specific exercises.

Here is a sample daily progression of BASIC “exercises” taking less than 10 minutes that EVERYONE can benefit from:

  • Calf release
  • Quadriceps / Hip Flexor release
  • Thoracic spine release into Glute bridges (Hey Bret, do you approve?)
  • Quadriped Lat roll outs (distal aspect of arms on Grid for thoraco-scapulo-humeral mobility)

For more advanced progressions, please visit the SMRT-CORE website

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