Top 5 Things I learned at the Dean Somerset workshop On October 3 rd and 4 th, I had the opportunity to attend a workshop by Dean Somerset. He is a fitness trainer that is specialised in rehabilitation and injury prevention. He even had the opportunity to work for the Edmonton Oilers (NHL Team) and a Canadian Gold medalist. He is one of the fitness trainers for whom I have the utmost respect in the industry, bringing science and logic. The main objective of the course was to learn advances techniques that improve mobility and core strength. Warning! This might get a bit nerdy. I will do my best to make it as simple as possible. Now, let s get started 1. Flat feet contribute to collapsed knees. There is a trend in the fitness industry that when the knee collapse inward during the loading, landing phase during a jump, running stride or any other form of ground impact and even during normal standing position was due to the lack of muscle strength on the glutes; more precisely the glute medius (Figure 1). The logic was that since the glutes are involved in the external rotation of the knee, therefore, a lack of strength would contribute to the knee to internally rotate or prevent it to stay in good alignment (Figure 2). Having the knee to be in the bad position will create some muscle tightness on the medial part of the knee (Figure 3). Even if we stretch often this would not solve the problem. The need to correct the foot arch would be a more optimal solution (Figure 4). Secondly, in this bad position there will be usage on the medial part of the cartilage (Figure 5). In time this will create bone on bone contact which will result in pain and in the long term osteoarthritis.
Figure 1: Knee collapse in loading, landing, running and standing positions. Figure 2: Normal Knee alignment. Figure 3: Figure 3: Collapsed Knee, internal rotation Figure 4: Left: Normal alignment. Right: fallen arch. Figure 5: Results of continuous collapsed knee By strengthening the arch of the feet with specific exercises, this will position the tibia in a normal position by external rotation. Below are pictures of two of our athletes with a fallen arch doing an exercise which strengthens their arch. You can notice on the first picture, the athlete has internal rotation of her left knee. On the second picture, the athlete is in better alignment at the knee due to the presence of the arch. A good alignment at the foundation can correct other misalignment throughout the body. Many kids are prescribed orthotics because of the fallen arch. However, it is possible to create an arched foot with the help of specific prescribed exercises; the muscles just need to be strengthened. As this may resolve the problem (of collapsed knee), it might not be the only solution. Bad motor
patterns and muscles strength can also contribute to collapse knees. It is very important to assess and not assume. 2. Core strength for mobility. To have a better visual of the explanation please click on the link below. https://www.youtube.com/watch?v=bqw6qgvzdlc As you can see, what was perceived as a lack of mobility/flexibility was only a poor core motor control and strength issue. With this activation of the core, the body does not perceive a threat; which allowed more range of motion. Secondly, with the heavy breathing, the diaphragm, who is a core stabilizer, is more engaged. This increases the strength of the core. There is a more in deep explanation why this happened. For the purpose of this article, let s keep it simple by stating that the body does not perceived the limiting range of motion as a threat. This allowed it to increase the range of motion. 3. Better breathing for better performance. We all know that breathing is important but are we breathing the right way? We breathe form three areas, the neck, ribs and the stomach. A simple way to determine if we are breathing in a more optimal function is to observe how athlete breaths while on their back. In this position the person is in a none stress position and make it easier to the observer to analyse the breathing mechanics. The observer should notice elevation of the shoulders, rib expansion and stomach protrusion. Generally, people have a harder time to use their diaphragm for breathing. Click on the link for a more visual explanation on how to use the diaphragm muscle. https://www.youtube.com/watch?v=8fjzq9exl0c There are many core muscles that are attached at the diaphragm such as the psoas, rectus abdominus, multifudus and the transvers abdominus. If the diaphragm stays up in the rib cage theses muscle will be in a more elongated position. With this elongated position the muscles won t be able to contract and create stiffness to its maximal capacity.
In addition, when an athlete learns to use his diaphragm optimally, a greater amount of air reaches the lungs. Basically, this will increase the amount of oxygen to the muscles, which regenerates the energy systems faster. This will prevent from getting tired quickly and result in better performance during points. It will also help the athlete to recover rapidly between points, games, sets and matches. 4. Don t stretch what is tight. Muscles will hold tension in the presence of instability of an associated joint. When muscles are under constant tension, the range of motion will be restricted in order to protect itself. Therefore, compensation patterns will occur. However, when the body perceive stability of the associated joint, the muscles will relax and loose tension. If we don t address the strength/stability issues of the joints, it will always stay tight. Another way of seeing it is with a sling shot. The stronger/stable is the Y frame; the more the rubber bands can be extended. Mobile Stable For example, many people complain about tight hamstring. In this case, it is due to an anterior hip tilt. See figure 6, left picture. By strengthening the anterior core and the glute, this will reposition the hip in a more neutral position and relax the hamstrings.
Figure 6: Strengthen the associated joint will results in better pelvic alignment and loosen the hamstrings 5. There is more individual difference in bone architecture in the hip then I thought! I was aware there were bony differences that made every one of us different and made us move differently as well. Mr. Somerset brought some information regarding different hip and shoulder structure that were very impressive. Regarding the hips, figures below illustrate how there are so many differences possible and demonstrates the complexity of the human body.
All of these differences in bony structures will affect how we move and how we will prescribe certain position for certain movement patterns such as a squat, lunge, deadlift and the list goes on! This would suggest that we would need to have different position when doing certain exercises. Here is a picture of an Olympic champing in the event of weightlifting. You can notice that his left foot and knee are more pointed out. This is not by accidents. This is likely due to his hip structure. This specific position allows him to stay injury free and perform better. Figure 7: Olympic champion has a more out pointed left leg. These structural differences can only be determined through an X ray. However, there are some passive and active assessments that can give us indications of the bony structure. To conclude, I hope this article was informative and comprehensible. The primary take away message would be 1) if you have fleet try some foot exercises to create an arch. 2) A stronger core will improve your mobility/flexibility. 3) Use your diaphragm when breathing for better performance. 4) If a
muscle is tight there is a reason. Assess, to determine if there is a lack of strength/stability in the associated joint. If so, you have something to work on. 5) Finally, we are different. Very different. Before starting an exercise program, it is imperative to make a postural evaluation and a dynamic assessment. By individualising more your programs and exercises techniques we increase the chances of better performances and decrease the likely hood of injuries. Thanks Guillaume Leduc, B.Sc., Fitness Director NSCA - Certified Strength and Conditioning Specialist CSEP - Certified Exercise Physiologist NCCP - Olympic Weightlifting Instructor