#flexor digitorum longus WHY DO I NEED THIS??

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انا اتمرمنط اوي يا راضي 😭😂

Mutuals come sit in my kitchen have a drink and tell me about your day

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Why Are Pull-Ups So MF'ing Hard?

Whether you're a weekend warrior, an avid CrossFitter, or a slinky yogi—there's one move that never ceases to be MF'ing hard for the majority of us: the pull-up. While there are some people who can perform a string of pull-ups with grace and ease (we're looking at you, Chris Hemsworth), most of us just can't. But why is that?

Refresh my memory: What's a pull-up again?

The pull-up—which looks oh-so-simple to execute—involves hanging from a bar with your hands and pulling your body to the bar. As it turns out, and as a first (or second... or third... ) attempt will prove, it ain't easy. "Think about it: You're using your (relatively) small arms to pull your much bigger lower body and core up until you've hoisted your chest to the bar," says physical therapist Grayson Wickham, D.P.T., founder of Movement Vault. "If you weigh 200 pounds, you're literally pulling up 200 pounds of mass. Of course, that's hard—and requires a ton of strength." Touché.

Wickham says the primary muscles used are your lats, but completing a pull-up requires a bunch of different muscles. "The list is long," warns Manning Sumner, RSP Nutrition athlete and NSPA-certified trainer.

Ready to see a bunch of hard-to-pronounce words in a row? "The pull-up uses the middle and lower trapezius, rhomboids, pectoralis major and minor, deltoids, infraspinatus, latissimus dorsi, teres major, subscapularis, biceps brachii, brachialis, brachioradialis, flexor carpi radialis, flexor carpi ulnaris, palmaris longus, flexor digitorum profundus, flexor digitorum superficialis, and flexor pollicis longus, external oblique, and erector spinae," Sumner says.

And beyond strength, completing a pull-up requires technique.

If you've watched your fair share of action movies, pulling your body up with your arms seems like something you should be able to do. But Judine Saintgerard, a coach at Tone House in New York City, says "I'd argue that technique—body positioning and knowing what muscles you want to activate to initiate and complete the movement—is where most people struggle when it comes to performing pull-ups."

So to eliminate the "I don't know how" element, let's go over the basics.

Step one:

No shocker here: The first step is to stand under the bar and grab it with both hands. If the pull-up bar is too tall for you to reach from the ground and you don't feel comfortable jumping, stand on a bench or box so you can properly position your hands. Your palms should be facing away from you with hands about shoulder-width apart, and your thumb should be wrapped around the underbelly of the bar (so that it almost meets the tips of your fingers).

Feeling good? Now hang.

Oh, crap. That means your feet are no longer on the floor, bench, or box, and instead are dangling mid-air or are behind you with knees bent. Here, you want to engage your core (think about pulling your belly button into your spine). Pull your shoulders back (this is a subtle movement). All this "squeezing" will keep you from swinging around on the bar.

To start the actual upward movement (the "pull"), squeeze the bar with your hands, putting extra emphasis on screwing the outer-edge of your pinky into the bar—this will help properly engage your upper back.

Now, imagine pulling your elbows down to your hips.

Or another cue: Imagine that you are juicing a grapefruit between each of your armpits—this will help pull down your elbows and activate those lats. "As you're pulling, resist the urge to swing your legs wildly," says Greg Pignataro, personal trainer with Grindset Fitness in Scottsdale, Arizona. "I promise that won't make it easier!"

If you already have the strength to do a pull-up, you will feel your body moving up toward the bar. Technically, a pull-up rep requires your chin to go over the bar. But Alena Luciani, founder of Training2xl, says that if you can't pull your chin above the bar, try to resist the urge to strain your neck in an attempt do so.

EDITOR'S PICK

Woot! You made it to the top.

But Sir Issac Newton said it best: What goes up must come down. Keeping a tight grip on the bar, allow your arms to straighten until you're back in the dead hang.

Time to unapologetically self-high-five and happy-dance. Now you just need to do it again.

Uhh, how is that different from a chin-up?

It's a fair question. There are two key differences, according to Katie Dunlop, NASM-certified personal trainer and founder of Love Sweat Fitness: In a pull-up, your hands are pronated (which means palms are facing away from the body) and your grip is wider. In a chin-up, your hands are supinated (palms are toward the body) and your grip is more narrow.

The true difference between the chin- and pull-up isn't which muscles are worked—both exercises target the same muscle groups, mainly the upper back, chest, shoulders, triceps, and biceps—but the degree to which those muscles are worked. "The pull-up is all about the lats, while in the chin-up it's equal parts lat and bicep strength," Luciani says.

Saintgerard explains, "We use our biceps fairly often in everyday activities like picking things up or drinking a beverage. Once you've removed the "help" you get from your relatively conditioned biceps in a chin-up and attempt a pull-up, most of the focus is left on the lat muscles, which we don't necessarily activate and strengthen as much in our day-to-day activities."

So while both body-weight movements are basically heroic feats of strength, most experts (and exercisers who have tried them) find the pull-up harder than the chin-up.

Feeling discouraged? Don't. You can totally do a pull-up.

"Anyone can do it once they've been properly trained and conditioned. Seriously, anyone can with practice," says Sylvia Nasser, CPT, a group fitness instructor at Equinox.

That said, there's no way around it—the move is tough for people of any gender or sex. But ladies, if you think that pull-ups are harder for women than men, you're not imagining it. Wickham says, thanks to genetics and physiology, pull-ups are usually more challenging for women. "Genetically, women have more muscle mass on the bottom and less muscle mass up top."

Dylan Irving CSCS adds, "But this is also combined with a history of societal norms that encourage women to avoid upper-body exercise and strength training." Fair point.

How to finally pull yourself up.

Build strength: Start isolating and strengthening the muscles activated in a pull-up to increase their strength. Daury Dross, NCCPT-certified personal trainer and founding trainer at Fhitting Room, recommends bent over rows (to work your back), bicep hammer curls with dumbbells, kettlebell one-arm row (to work your back, biceps, and core), and isometric bar holds—where you use a box to get into the "top" of a pull-up and hold your chin over the bar for as long as you can. For even more moves, check out this list of upper-body moves that'll help you achieve a pull-up.

Kyra Williams, NASM CF-L1, suggests incorporating day-to-day strengthening habits into your routine, like parking further from the grocery store so that you have to carry your groceries longer, using a duffle bag instead of a rolling suitcase, and actively squeezing your lats when playing with your pup or kids.

Work on form with resistance band pull-ups: "Resistance band pull-ups are a great way to fully understand the movement and the technique. It helps people feel that the pulling comes from their back (not their arms) in a band," Saintgerard says. To do one, start by looping a resistance band around the pull-up bar—if it's your first time doing one, start with a thick band. Grip onto the bar and place both of your knees or feet into the band and then attempt a pull-up.

"By the time someone can complete multiple sets of 12 pull-ups with only a thin band, they're usually ready for their first unassisted pull-up," Pignataro says.

Sure, it's super challenging—but just try one!

But before you rush to the bar, Jon Pearlman, an ACE-certified personal trainer and author of The Lean Body Manual suggests the following: "Your upper-back and upper-body strength should be what you'd consider "solid," and your body weight should be somewhat in line too. If you're overweight, it's not ideal for your shoulders to be doing pull-ups regularly." It would be more beneficial for your body to continue doing the strength moves listed above, he says.

"There is no perfect time to try a pull-up, and if it's a goal you have for yourself, trying one is the best way to see what work is ahead," Dunlop says. Even if you can't do a full pull-up when you get up to the bar, Irving says that even pulling yourself up a couple of inches helps strengthen those muscles. Yes, it's going to take work. But with the right plan in place, you'll be pumping out pull-ups like an American Ninja Warrior in no time.

Gabrielle Kassel is an athleisure-wearing, adaptogen-taking, left-swiping, CrossFitting, New York-based writer with a knack for thinking about wellness-as-lifestyle. In her free time, she can be found reading self-help books, bench-pressing, or practicing hygge. Follow her on Instagram.

from Greatist RSS https://ift.tt/2Qy44um Why Are Pull-Ups So MF'ing Hard? Greatist RSS from HEALTH BUZZ https://ift.tt/2rAIeri

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Why You Need Better Ankle Mobility

Unless you’ve ever suffered an ankle injury, you probably haven’t given much thought to how your ankles move. What you might not realize is that nearly all lower body movements — including walking, squatting and deadlifting — require ankle mobility.

Furthermore, stiff ankles can contribute to pain and injury in the knees, hips and lower back, because limited ankle mobility often results in compensation and compression in the joints above it.

I’m going to discuss how to identify and address ankle mobility issues, but before we go there, it helps to know a little more about the anatomy of this area.

Anatomy of the Lower Leg and Primary Movements of the Ankle

In its simplest definition, the ankle is a hinge joint where the foot and lower leg meet. It is comprised of the lower part of the tibia and fibula, which are the two bones in the lower leg, and a bone in the foot called the talus.

The muscles of the lower leg travel across the ankle and connect into the foot, allowing for the ankle to move when they contract.

The primary actions of the ankle are plantar flexion and dorsiflexion. Plantar flexion occurs when pointing the foot down like a ballerina. Dorsiflexion occurs when flexing the foot up, as if you were pulling your toes towards your nose. Range of motion is up to 50 degrees for plantar flexion, and up to 20 degrees for dorsiflexion.

The muscles located primarily on the back of the lower leg, which are sometimes collectively referred to as the calf, are responsible for plantar flexion. They include the gastrocnemius, soleus, plantaris, flexor hallucis longus, flexor digitorum longus, tibialis posterior, peroneus longus and peroneus brevis.

The muscles located towards the front of the lower leg are the ones responsible for dorsiflexion and consist of the tibialis anterior, extensor digitorum longus, extensor hallucis longus, and peroneus tertius.

It is also worth noting that the muscles of the lower leg also play a role in inversion and eversion, although these movements don’t occur in the ankle joint itself. Inversion is more commonly explained as the foot and ankle rolling out, whereas eversion is the opposite, with the foot and ankle rolling in. When ankle mobility is an issue, the ability to control or move through inversion or eversion also needs to be considered.

Causes of Limited Ankle Mobility

I described plantar and dorsiflexion as pointing and flexing the foot, but when we talk about functional ankle mobility, we are usually referring to how the ankle moves when the foot is connected to or pushing off the ground.

For example, plantar flexion occurs when you roll onto your toes during a calf raise. Conversely, dorsiflexion happens when you lower your heels during the downward motion (the eccentric portion) of a calf raise or when you lower into a squat. Additionally, your ankle goes through plantar and dorsiflexion every time you take a step.

Ankle mobility can be limited in one or both directions. While you want to have good movement in both directions, limitations in dorsiflexion are usually the initial concern, because of its correlation with ankle and knee injuries.

In a 2011 study published in the Journal of Athletic Training, researchers tested passive range of motion in dorsiflexion on 35 healthy individuals and then analyzed their knee displacement and forces through the joints after jumping off a box. They found that those who had greater dorsiflexion experienced less impact through their joints upon landing, suggesting a correlation between ankle mobility and the risk of injury [1].

Limited ankle mobility can be caused by a number of factors including genetics and restriction in the soft tissues or bones, which should only be assessed by a medical professional.

However, for many of us, ankle mobility issues stem mainly from how we use our bodies day to day. Wearing heeled shoes and primarily walking on flat, level surfaces can reduce ankle mobility particularly in dorsiflexion, because we aren’t moving our ankles through their full range of motion, which in turn creates shortness in the calf muscles.

Additionally, weakness in the muscles of the lower leg can limit ankle mobility, because it is believed that the nervous systems creates, as a form of protection, a feeling of tightness around joints that it perceives unstable [2].

How to Assess Ankle Mobility

To get a clinical assessment of your ankle — which is out of the scope of a fitness professional — you’ll need to consult a medical professional. However, the weight bearing lunge has been found to be a reliable way to measure dorsiflexion and in turn give you some information about the differences between your two sides as well as potential limitations that can require further investigation [3].

To perform the weight bearing lunge, come to a kneeling position facing a wall, with your shoes off. Bring the leg that you’re testing forward with the foot parallel, keeping your big toe 3 to 5 inches away from the wall, depending on your height.

From there, shift your weight forward as you try to touch your knee cap to the wall, while keeping your heel connected to the ground. You also want to be mindful that your foot doesn’t roll excessively in or turn out, both of which are ways that the body might use to compensate for limited dorsiflexion. If you can’t get your knee to the wall without compensation, then your dorsiflexion is probably restricted on that side.

It is also worth noting that tight hip flexors can create the illusion of limited dorsiflexion in this test, because the back leg can stop you from leaning forward. If you feel the limitation coming primarily from the back leg, perform the same test in a standing position with the tested foot propped on a chair in front of you.

Other Signs of Limited Ankle Mobility

There are additional signs, during movement, which suggest limited ankle mobility:

Feet that simultaneously turn out and roll in (“duck feet”) when walking or squatting are often a sign of limited dorsiflexion, as they allow ankle movement while circumventing dorsiflexion, which would happen in a more neutral foot position.

Heels that lift off the ground somewhat early during a squat can also indicate limited dorsiflexion.

Heels that splay apart while the weight shifts to the outside of the feet (towards the baby toes) at the top of a calf raise can signal limited mobility in plantar flexion.

While none of these indicators are a reason to panic, they are worth addressing. Good ankle mobility promotes better strength training technique, more power when lifting and running, and a decreased risk of pain and injury, especially as you get older.

How to Improve Ankle Mobility

There are several ways to address ankle mobility, depending on the underlying cause of the restriction.

Structural limitations including bony or more severe soft tissue restrictions may require hands-on treatment from a physical therapist or massage therapist. It is recommended that you consult a medical professional for diagnosis and treatment if you suspect an injury or are experiencing pain or swelling.

If your limitations are minor and you don’t feel pain, then gentle stretching, foam rolling, mobility and strength exercises targeting the lower leg can be used to help yourself or your clients improve ankle mobility and control.

If you are performing these exercises as part of a warm-up, you may want to favor foam rolling over static stretching, as the latter has been correlated with a decrease in force and power if performed prior to the activity.

Researchers from Memorial University in Newfoundland, Canada compared the effects of static calf stretching and self-massaging the calf muscles with a roller on ankle mobility. They found that while both methods improved range of motion in the ankle up to 10 minutes after the intervention was performed, self-massage with a roller led to significantly greater force production relative to static stretching [4].

From an application perspective, this suggests that you could use foam rolling as a way to temporarily increase ankle range of motion and then use ankle mobility and strength exercises to train the body to use that new range of motion during movement.

Suggested Exercises

Coaches’ Corner

If you notice that your client is showing signs of limited ankle mobility or they mention ankle stiffness, how can you help them?

For general stiffness or difficulty moving through the ankles during exercises like squats and lunges, it may be beneficial to incorporate some foam rolling and ankle mobility and strength exercises like the ones above into their warm-up. You can also suggest an exercise or two for your client to do at home, since improving mobility takes consistent practice and time.

If your client doesn’t see much improvement, has significant restrictions or is experiencing pain, then they may benefit from massage or physical therapy. In these cases, be sure to refer your client to an appropriate medical professional. Remember that, as a fitness professional, hands-on manipulation, as well as pain diagnosis and treatment, are out of your scope of practice.

References

Chun-Man Fong, J. Troy Blackburn, Marc F. Norcross, Melanie McGrath, and Darin A. Padua (2011) Ankle-Dorsiflexion Range of Motion and Landing Biomechanics. Journal of Athletic Training: Jan/Feb 2011, Vol. 46, No. 1, pp. 5-10.

Janice M. Moreside and Stuart McGill (2012) Hip Joint Range of Motion Improvements Using Three Different Interventions, Journal of Strength & Conditioning Research. Vol. Vol. 26, No. 5, pp. 1265-1273

Kim Bennell, Richard Talbot, Henry Wajswelner, Wassana Techovanich, David Kelly, and AJ Hall (1998) Intra-rater and inter-rater reliability of a weight-bearing lunge measure of ankle dorsiflexion, Australian Journal of Physiotherapy, Vol. 44, No 3, pp. 175-180

Israel Halperin, Saied Jalal Aboodarda, Duane C. Button, Lars L. Andersen, and David G. Behm (2014) Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. International Journal of Sports Physical Therapy: 2014 Feb; 9(1): 92–102.

  The post Why You Need Better Ankle Mobility appeared first on Girls Gone Strong.

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Why You Need Better Ankle Mobility

Unless you’ve ever suffered an ankle injury, you probably haven’t given much thought to how your ankles move. What you might not realize is that nearly all lower body movements — including walking, squatting and deadlifting — require ankle mobility.

Furthermore, stiff ankles can contribute to pain and injury in the knees, hips and lower back, because limited ankle mobility often results in compensation and compression in the joints above it.

I’m going to discuss how to identify and address ankle mobility issues, but before we go there, it helps to know a little more about the anatomy of this area.

Anatomy of the Lower Leg and Primary Movements of the Ankle

In its simplest definition, the ankle is a hinge joint where the foot and lower leg meet. It is comprised of the lower part of the tibia and fibula, which are the two bones in the lower leg, and a bone in the foot called the talus.

The muscles of the lower leg travel across the ankle and connect into the foot, allowing for the ankle to move when they contract.

The primary actions of the ankle are plantar flexion and dorsiflexion. Plantar flexion occurs when pointing the foot down like a ballerina. Dorsiflexion occurs when flexing the foot up, as if you were pulling your toes towards your nose. Range of motion is up to 50 degrees for plantar flexion, and up to 20 degrees for dorsiflexion.

The muscles located primarily on the back of the lower leg, which are sometimes collectively referred to as the calf, are responsible for plantar flexion. They include the gastrocnemius, soleus, plantaris, flexor hallucis longus, flexor digitorum longus, tibialis posterior, peroneus longus and peroneus brevis.

The muscles located towards the front of the lower leg are the ones responsible for dorsiflexion and consist of the tibialis anterior, extensor digitorum longus, extensor hallucis longus, and peroneus tertius.

It is also worth noting that the muscles of the lower leg also play a role in inversion and eversion, although these movements don’t occur in the ankle joint itself. Inversion is more commonly explained as the foot and ankle rolling out, whereas eversion is the opposite, with the foot and ankle rolling in. When ankle mobility is an issue, the ability to control or move through inversion or eversion also needs to be considered.

Causes of Limited Ankle Mobility

I described plantar and dorsiflexion as pointing and flexing the foot, but when we talk about functional ankle mobility, we are usually referring to how the ankle moves when the foot is connected to or pushing off the ground.

For example, plantar flexion occurs when you roll onto your toes during a calf raise. Conversely, dorsiflexion happens when you lower your heels during the downward motion (the eccentric portion) of a calf raise or when you lower into a squat. Additionally, your ankle goes through plantar and dorsiflexion every time you take a step.

Ankle mobility can be limited in one or both directions. While you want to have good movement in both directions, limitations in dorsiflexion are usually the initial concern, because of its correlation with ankle and knee injuries.

In a 2011 study published in the Journal of Athletic Training, researchers tested passive range of motion in dorsiflexion on 35 healthy individuals and then analyzed their knee displacement and forces through the joints after jumping off a box. They found that those who had greater dorsiflexion experienced less impact through their joints upon landing, suggesting a correlation between ankle mobility and the risk of injury [1].

Limited ankle mobility can be caused by a number of factors including genetics and restriction in the soft tissues or bones, which should only be assessed by a medical professional.

However, for many of us, ankle mobility issues stem mainly from how we use our bodies day to day. Wearing heeled shoes and primarily walking on flat, level surfaces can reduce ankle mobility particularly in dorsiflexion, because we aren’t moving our ankles through their full range of motion, which in turn creates shortness in the calf muscles.

Additionally, weakness in the muscles of the lower leg can limit ankle mobility, because it is believed that the nervous systems creates, as a form of protection, a feeling of tightness around joints that it perceives unstable [2].

How to Assess Ankle Mobility

To get a clinical assessment of your ankle — which is out of the scope of a fitness professional — you’ll need to consult a medical professional. However, the weight bearing lunge has been found to be a reliable way to measure dorsiflexion and in turn give you some information about the differences between your two sides as well as potential limitations that can require further investigation [3].

To perform the weight bearing lunge, come to a kneeling position facing a wall, with your shoes off. Bring the leg that you’re testing forward with the foot parallel, keeping your big toe 3 to 5 inches away from the wall, depending on your height.

From there, shift your weight forward as you try to touch your knee cap to the wall, while keeping your heel connected to the ground. You also want to be mindful that your foot doesn’t roll excessively in or turn out, both of which are ways that the body might use to compensate for limited dorsiflexion. If you can’t get your knee to the wall without compensation, then your dorsiflexion is probably restricted on that side.

It is also worth noting that tight hip flexors can create the illusion of limited dorsiflexion in this test, because the back leg can stop you from leaning forward. If you feel the limitation coming primarily from the back leg, perform the same test in a standing position with the tested foot propped on a chair in front of you.

Other Signs of Limited Ankle Mobility

There are additional signs, during movement, which suggest limited ankle mobility:

Feet that simultaneously turn out and roll in (“duck feet”) when walking or squatting are often a sign of limited dorsiflexion, as they allow ankle movement while circumventing dorsiflexion, which would happen in a more neutral foot position.

Heels that lift off the ground somewhat early during a squat can also indicate limited dorsiflexion.

Heels that splay apart while the weight shifts to the outside of the feet (towards the baby toes) at the top of a calf raise can signal limited mobility in plantar flexion.

While none of these indicators are a reason to panic, they are worth addressing. Good ankle mobility promotes better strength training technique, more power when lifting and running, and a decreased risk of pain and injury, especially as you get older.

How to Improve Ankle Mobility

There are several ways to address ankle mobility, depending on the underlying cause of the restriction.

Structural limitations including bony or more severe soft tissue restrictions may require hands-on treatment from a physical therapist or massage therapist. It is recommended that you consult a medical professional for diagnosis and treatment if you suspect an injury or are experiencing pain or swelling.

If your limitations are minor and you don’t feel pain, then gentle stretching, foam rolling, mobility and strength exercises targeting the lower leg can be used to help yourself or your clients improve ankle mobility and control.

If you are performing these exercises as part of a warm-up, you may want to favor foam rolling over static stretching, as the latter has been correlated with a decrease in force and power if performed prior to the activity.

Researchers from Memorial University in Newfoundland, Canada compared the effects of static calf stretching and self-massaging the calf muscles with a roller on ankle mobility. They found that while both methods improved range of motion in the ankle up to 10 minutes after the intervention was performed, self-massage with a roller led to significantly greater force production relative to static stretching [4].

From an application perspective, this suggests that you could use foam rolling as a way to temporarily increase ankle range of motion and then use ankle mobility and strength exercises to train the body to use that new range of motion during movement.

Suggested Exercises

Coaches’ Corner

If you notice that your client is showing signs of limited ankle mobility or they mention ankle stiffness, how can you help them?

For general stiffness or difficulty moving through the ankles during exercises like squats and lunges, it may be beneficial to incorporate some foam rolling and ankle mobility and strength exercises like the ones above into their warm-up. You can also suggest an exercise or two for your client to do at home, since improving mobility takes consistent practice and time.

If your client doesn’t see much improvement, has significant restrictions or is experiencing pain, then they may benefit from massage or physical therapy. In these cases, be sure to refer your client to an appropriate medical professional. Remember that, as a fitness professional, hands-on manipulation, as well as pain diagnosis and treatment, are out of your scope of practice.

References

Chun-Man Fong, J. Troy Blackburn, Marc F. Norcross, Melanie McGrath, and Darin A. Padua (2011) Ankle-Dorsiflexion Range of Motion and Landing Biomechanics. Journal of Athletic Training: Jan/Feb 2011, Vol. 46, No. 1, pp. 5-10.

Janice M. Moreside and Stuart McGill (2012) Hip Joint Range of Motion Improvements Using Three Different Interventions, Journal of Strength & Conditioning Research. Vol. Vol. 26, No. 5, pp. 1265-1273

Kim Bennell, Richard Talbot, Henry Wajswelner, Wassana Techovanich, David Kelly, and AJ Hall (1998) Intra-rater and inter-rater reliability of a weight-bearing lunge measure of ankle dorsiflexion, Australian Journal of Physiotherapy, Vol. 44, No 3, pp. 175-180

Israel Halperin, Saied Jalal Aboodarda, Duane C. Button, Lars L. Andersen, and David G. Behm (2014) Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. International Journal of Sports Physical Therapy: 2014 Feb; 9(1): 92–102.

 The post Why You Need Better Ankle Mobility appeared first on Girls Gone Strong.

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