In my daily Chiropractic practice when helping patients with low back pain, one of the first movements I assess is the patient’s ability to squat properly. This may seem like a cruel thing to do to a person with back pain, but is actually clinically very revealing about why that patient may be in pain in the first place. Someone with poor squatting movement is much more likely to put undo stress on their lower back and more likely to re-injure themselves frequently throughout their lives.
In fact, a well known medical screening test known as the Sit to Stand test has shown that a person who has a poor ability to move from a sitting to standing position (essentially returning upright from a squatted position) has a 2 to 5 times higher mortality rate. The article regarding this test and the authors’ findings can be accessed here: Sit to Stand
The overhead squat is also one of the movements screens used in the popular assessment method known as Selective Functional Movement Assessment (SFMA). It assesses a person’s ability to squat fully to the floor with the heels down while holding a dowel overhead. It is actually a quite difficult task for a lot of people (myself included) and provides the therapist or doctor information about flexibility, mobility and trunk strength.
Being able to squat is an inherent human ability that we develop very young. Watch a 3-year-old squat and you are amazed by their ability to stay in that position, feet flat on the ground for long periods of time and be perfectly comfortable. As we get a little older and spend 12 years or much more behind a desk, we lose these inherent qualities such as ankle and hip mobility to be able to easily squat.
So now you can’t squat, but you still need to be able to complete low-level activities. So what do you do? You start bending at the waist, over and over again, throw in some rotation occasionally and in no time at all, you have a perfect recipe for low back pain. And by doing all that bending at the waist and avoiding squatting, you are further weakening your legs and glutes thereby impairing the likelihood that you will be able to achieve a squat or sit to stand movement in your later years.
What is the solution to this spiral? Squat and squat often. If you are unsure how to squat properly contact a knowledgeable health care provider who can teach you the proper technique. Learn how to squat properly and do it all your life. Chances are your life will be longer and you will have a significantly higher quality of life.
You know when you were growing up and your mom or dad told you not to crack your knuckles because they would grow uncontrollably (not true) or not to stare into the sun because it would damage your eyes (likely true)? There are many things like eating your vegetables and taking your vitamins that we get told to do at an early age that has no discernable immediate impact but we are told to do it anyways. Fast forward 10 years and it seems like all the things we were told to do then are now terrible for us….hello low fat diets.
One of the items however that has actually been pretty consistent in growth and development is the 'W' sit for kids. This is of particular interest to me not only as a chiropractor but also as a father of one extremely flexible (and small) 4-year-old son whose favourite position is the 'W' sit. For those who don’t know what this is, sit on the ground in a kneeling position with your feet tucked under your bum. Then slide your feet out so that your bum can sink to the floor. Sounds awful right? And most adults can’t even come close to sitting like this because we simply do not have the muscle flexibility to do so.
I was first exposed to the idea that this was potentially harmful many years ago in pediatrics class in chiropractic school and then again several years later during a Dynamic Neuromuscular Stabilization course. Since that time, I have watched my son (who is made of rubber) naturally adopt this position and it has been a battle to undo.
Lots of young kids have the ability to do this and they love it because it allows them to sit up tall and be stable in the trunk while playing with toys. There are some problems with this position however and realistically it should be avoided.
The main long-term problem with this position from a structural view is that it causes tremendous internal rotation of the hip joint; which if allowed to continue can cause structural damage to the head of the femur and the acetabulum. Down the road, it can cause significant pain and be a culprit for an early hip replacement. It also can also contribute to tightness of the external hip and hip adductor muscle groups, since they are in a continuous shortened position with the 'W' sit. Lastly, because they are sitting in a relatively supported position, the kids do not have to actively use many of their “core” stabilizing and rotating muscles to accomplish their playing which can be detrimental to their overall motor development with tasks such as reaching across midline.
Teaching your kids to not rely on this position is easier said than done. For a lot of them (including my son), it is their default playing position and can be hard to correct. Kids who use this position love it and realistically it is probably the best position for them to do what they want; which is play. The alternatives such as criss-cross apple sauce, or sitting on your feet simply are not as comfortable for them and not as ideal for reaching for toys. This is a battle you as the know it all parent, however should be consistent with and encourage in a positive manner by showing alternatives instead of just saying “don’t sit like that”. My son still will often default to this position, however when reminded of it he will go through all the alternative postures for me. So it is not like he is unaware of the better strategies, he just doesn’t always listen to me. Apparently 4 year olds have an issue with that.
This week’s column of ‘Back to Basics’ is presented by Chris Collins, MSc. CSCS, who is the owner of Okanagan Peak Performance Inc. and along with Dr. Greg Dumanoir (a previous contributor to this column) are hosts of the Okanagan Strength and Conditioning Conference which is happening in Kelowna on July 25-26, 2014.
Local Strength & Conditioning Conference Draws Variety of Practitioners
Next weekend Kelowna is going to be invaded by a number of people coming here for a common purpose. And no, I'm not talking about those coming to town for the sports and concerts happening at City Park. The group I'm referring to is coming for the annual Okanagan Strength & Conditioning Conference.
In only its 3rd edition, this event has quickly grown to become one of the biggest conferences of its kind in Canada and attracts participants and presenters from all over the continent. The speakers list reads like a who’s who of performance, nutrition and rehabilitation.
This two-day event features seven speakers presenting on topics ranging from long term athlete development, managing training stress, nutrition for power, strength training, recovery methods and more. The format will see each presenter give a lecture and a hands-on presentation to allow attendees to learn the theory as well as put the new skills into practice.
As the name would suggest the conference was initially marketed primarily to strength & conditioning coaches. But with the growth of the event the demographic of the event has grown to include a variety of other practitioners. Attendees now include personal trainers, group fitness instructors, massage therapists, physiotherapists and chiropractors such as Dr. Marc Nimchuk, the regular author of this column.
Widening the scope of the audience has helped grow the attendance 400% in three years but has also has had the benefit of offering new perspectives, questions and discussions with each presentation. Imagine a strength coach, a physiotherapist and a chiropractor all working with the same athlete. Each brings a unique background and perspective when considering the treatment and development of an athlete. These unique perspectives help bridge the gap between science and application allowing the athlete to realize better results in less time.
Besides the education and continuing education credits so in need by health practitioners, attendees will also receive a performance training shirt, most meals, a licensed evening banquet, prizes and giveaways.
If you have a coach, trainer, physiotherapist, chiropractor or massage therapist who professes to have interest in performance, nutrition or rehabilitation they should be attending this event, which won't happen anywhere else in Canada. To register go to strengthconference.com. It's what everyone not downtown July 25-26 will be doing.
Following an aggressive game of water polo at a nameless all-inclusive resort in Mexico this past winter I have been troubled by a nagging shoulder injury. It has not taken me away from work or play to this point, but has affected my quality of sleep and I have to be careful with certain movements.
Like everyone else with injuries, I have self-diagnosed myself, albeit probably with a little more accuracy than the non-medical trained individual. There are a myriad of different shoulder injuries that can occur including dislocations, separations (sprains), rotator cuff injuries, impingements, and adhesive capsulitis (frozen shoulder).
As with many people, I have waited it out for a few weeks with my shoulder before getting it specifically looked at. I knew it was sore, but figured it would just get better. Well age, severity of injury or overuse has not allowed that to happen. After paying a little more attention to it I ran myself through a series of orthopaedic tests to narrow down what was happening. I am experiencing what is know as impingement syndrome where the tendon of one of the rotator cuff muscles is being irritated as it passes through an anatomical space. This makes reaching overhead and out to the side painful and has also affected my strength in the arm.
I have been getting it treated with Active Release Technique, massage and also acupuncture from fellow Castanet columnist Ryan Samuels. All of these have been helpful but the one thing that will keep this from becoming a chronic; debilitating injury is to build strength. The easy route is to let someone try and take care of an injury for you, but no matter the injury, you are going to have to strengthen the area to get back to 100%. This is the hard work and often there can be hills and valleys associated.
Here is a link to an article that has 5 simple (not easy) shoulder exercises that can be done for shoulder injuries. These exercises can be done with simply tubing or band. They are not designed to be a cure all by any means and if you are experiencing sharp shoulder pain associated with them, please have yourself assessed properly.
Read more Back to Basics articles
- The truth about Spinal Discs May 1
- Roll to better golf Apr 3
- What is your passion? Mar 20
- Why rolling over is important Mar 6
- Chiropractic & sciatica symptoms Jan 23
- Is Paleo right for you? Jan 9
- Supplements for pain management Nov 28
- Core exercises you are better off without Nov 14
- Why your back hurts Oct 31
- Choosing a personal trainer Oct 17
- The problem with "making good time" Oct 3
- The ankle-foot complex Sep 5
(Click for RSS instructions.)