Posted by Rick Boutilier on Wed, May 15, 2013 @ 08:56 AM
This week's Baseball Exercise of the Week is "Wrist Extensions”
In last week’s blog we discussed Wrist Flexions and the benefits associated with strengthening your forearms. This week we feature Wrist Extensions and the multiple muscle groups in the forearm that are strengthened from this exercise. With Wrist Flexions we were working the flexor muscles in the forearm, while this week with Wrist Extensions we are working the extensor muscles. Flexors and extensors oppose the actions of muscles on the other side of the joint. It’s important to work both the flexors and extensors so as not to create a muscular imbalance and to increase strength overall.
Wrist Extensions strengthen multiple muscle groups that make up your forearm such as;
- Extensor Digitorum
- Extensor Carpi Radialis Longus
- Extensor Carpi Ulnaris
- Extensor Carpi Radialis Brevis
- Extensor Digiti Minimi
It's vitally important for baseball players to have strong, muscular forearms to help prevent injuries to the elbow, as illustrated in a study of 30 collegiate baseball players by Laudner et al (2012); “with the steady increase in ulnar collateral ligament (UCL) injuries of the elbow among baseball players and the proven resistance to valgus force provided by the flexor-pronator mass of the elbow, the results of this study may prove beneficial in the prevention, evaluation, and rehabilitation of such dysfunctions.”
Our number one goal with our players is injury prevention. Yes we want them to get stronger, leaner and more explosive, but you can’t play if you are injured.
So how de we do it? Take a look at the video to find out and/or follow the directions below:
Setting up for dumbbell Wrist Extensions;
- Kneel over a flat bench holding the dumbbells with your palms facing down supporting your wrists at the edge of the bench
- Let the wrists flex downward towards the floor keeping a firm grip on the dumbbells
- Once at the bottom position, flex the weight up as far as your range of motion allows you
- Repeat for 2-3 sets of 8-15 repetitions
A similar prescription as your Wrist Extenstions. We'd recommend adding these at the latter end of your training program unless wrist strength has been identified as a major weakness and/or you are rehabbing a wrist or lower arm injury in which case we would place them at the top of your workout.
So for better performance on the diamond and staying off the disabled list make sure you are diligent with both your Wrist Extensions and Wrist Flexions!
Sincerely,
Rick Boutilier
Head Strength Coach - SST Mississauga & The Baseball Zone
PS - If you have any questions about this blog or anything else to do with your training program I would be happy to answer them for you, no charge, no obligation. Just click the button below!
Posted by Rick Boutilier on Fri, May 10, 2013 @ 10:04 AM
This week's "Baseball Functional Friday" Exercise of the Week is the "One Legged Plate Push".
The One Legged Plate Push challenges the athlete to stay low and recruit all sorts of strength, power and stability to propel themselves forward. This is a similar demand to various movements that a baseball player will find themselves making through the course of a game, such as a quick lateral movement to field a ball; bounding out of the box; stealing a base; and moving from a catch to throw position to name the most likely to occur.
It is also a great lower body exercise that helps develops strength and speed. By pushing the plate along the ground it targets the VMO (Vastus Medialis Oblique), the teardrop shaped muscle above your knee. A strong VMO will help decrease a baseball player's ground contact time when they run, which will help with their ability to accelerate.
(Note - it is also INCREDIBLY challenging, and if you feel a sadistic streak coming on, this is what you are looking for! Your target is guaranteed to end up looking like these track athletes when all is said and done.)
Another important reason to have a strong VMO is it may help prevent ACL and other knee injuries as well and strengthening it is typically an essential element of any knee rehabilitation program.
A third reason is that a strong VMO, which is often the first quadriceps muscle to atrophy and the last to rehabilitate, is that it keeps the kneecap properly positioned during active knee extension so that the larger lateral muscles on your thigh do not pull your patella laterally. It prevents what is known as lateral subluxation or, patellar tracking problems, with many associated symptoms of pain and dysfunction.
The One Legged Plate Push can be done by any athlete of any age but it is very demanding so make sure you can do the 2 legged plate push first before trying the 1 legged variation. This can be done during the season or off-season. We can also use smaller lighter plates for our younger athletes as well. This is a great finisher on a leg day!
Here is a video explanation and demonstration:
Here are some great pointers on performing the Plate Push from varietytrainer.com:
- First, make sure the plate is set down with the smooth side down on the ground or floor.
- Your hands will be places just slightly behind the mid line of the plate.
- You will get down low just like a sprinter would who is ready to explode out of the starting blocks.
- Position yourself behind the plate so that your shoulders are not over the plate but behind it.
- Contract your core by pulling in your belly button towards your spine. This is a draw-in technique and you should still be able to breathe.
- Lift your knees off the floor, elevate 1 leg in the air and you are ready to start pushing and hopping!
There are factors to be considered here which will determine the level of resistance:
- How much of your body weight will you be pushing downward onto the plate.
- Your surface area. The plate will push much easier on a smooth surface and much harder on a surface like a rubber floor, carpet, or grass.
- How much paint is on the smooth side of the plate. A plate with a lot of paint will tend to feel tacky when pushing on a rubber floor verses a plate with very little paint on it.
So if you need a HUGE challenge, get the One-Legged Plate Push into your program or your athletes' programs. It is TOUGH, but it is also fun, challenging and can be a great team building exercise!
For more information on functional baseball training, please click the button below to contact us and tell us a little more about your questions and interests and we will be happy to help you!
Sincerely,
Rick Boutilier, Head Strength Coach - The Baseball Zone & SST Mississauga
Previous Posts:
Sled Crossovers
Sled Shuffle
Lateral Bounding
W Drill
Pro Agility
Image courtesy of standard.co.uk
Posted by Rebecca Chambers on Mon, Apr 08, 2013 @ 10:48 AM
Here is an update on the latest Q&A's on common - and sometimes not so common - baseball injuries, rehabilitation and lingering maladies I've received over the past few months. Hopefully one of them helps you out, or simply submit your own and I will be happy to provide you with some professional guidance!
Q & A
Subject: Partially torn ankle ligament
Date: April 4, 2013
Q: Apparently I have a partial tear on one of my deltoid ligaments, its been hurting for almost 7 months. I've only went to physio last month. There is pain when i run and fatigue when walking. Am I going to be alright?
A: Ankle injuries can often be more complicated and take longer to heal than people give them credit for. One reason for this is that as a weight bearing joint it is difficult to rest the ankle. The architecture of the ankle joint can also make it more difficult to heal than other types of joints.
One thing I would suggest if you aren't already using it is a brace. An ankle brace can help support the ankle and give it time to heal. If you have been wearing a brace the entire 7 months, perhaps you need to increase the support and try an air cast.
Another suggestion I have is to continue with physiotherapy. Some of the techniques used can help to improve healing and decrease pain.
Finally, I was wondering what kinds of diagnostic tests have been done. It is possible that the torn Deltoid ligament is not the only issue as the same mechanism of injury can cause more than one injury. A talar dome fracture or a high ankle sprain are two other diagnoses that I would attempt to rule out.
I hope this information is helpful!
Rebecca Chambers BScPT, MSc, CMT
Subject: Partially torn rotator cuff
Date: March 28, 2013
Q: Partially torn rotator cuff for 1.5 years. Did Physio for a while. Now getting really bad neck pain, other shoulder hurting and getting numbness and tingling in the arm with the injury. I am desperate for relief? Any suggestions ?
A: Thank you for your question. The injuries you are describing may or may not be related. Shoulder issues are often related to neck pain in that the same postural or positional issues can cause both. For example if you spend a lot of time in front of a computer you will be prone to both issues. Likewise if you do any kind of overhead work you will be prone to both. The numbness is most likely caused by the neck rather than the shoulder.
My advice is to correct any ergonomic or postural problems as well as you can. Limit the amount of continuous time you spend driving, looking up or at a computer. Make sure you are looking straight ahead, not to the side or holding a phone with your shoulder. When working out work on back strengthening instead of chest.
If you need more guidance, my advice is to see a physiotherapist or trainer for specific exercises and treatment.
Rebecca Chambers BScPT, MSc, CMT
Subject: Biceps pain
Date: February 25, 2013
Q: I just started baseball season, inner biceps hurts after practice.
A: Thank you for your enquiry. What you are describing could be a number of things. What part of baseball aggravates your arm? Is it throwing or hitting? If it is throwing it could be the biceps as you described. It is possible to be other structures such as the medial collateral ligament of the elbow or the medial epicondyle as well. If it is hitting, the most likely structure is the medial epicondyle (think golfer's elbow).
One thing you can do regardless of the structure involved is ice after activity as well as reduce the amount of the activity that bothers it. As well, I would suggest seeing a professional to get the injury assessed and give you some guidance for specific exercises depending on which structure(s) is injured.
I hope this information is helpful.
Rebecca Chambers BScPT, MSc, CMT
Subject: Strained rotator cuff - lingering
Date: December 31, 2012
Q: About 7 years ago I severley strained my shoulder/rotator cuff playing baseball and got limited treatment for it. After treatment it partially subsided but I noticed my ability to throw was severly diminished.
In July of this year I re-injured this by putting all my upper body weight on it when I was sleeping. My shoulder has been bothering me every day since then. I have been to various walk in clinics this year that have dismissed it as a strain.... if it has lasted this long and my shoulder hurts/clicks when I throw with it are they right that I shouldn't worry? because it sure feels like they are wrong. I also notice working out and doing heavy lifting with my work that I can only lift about 25% of what I used to in the past, before the pain starts to come into factor. I'd like to get this problem completely solved (even if surgery is required) so that I am not dealing with it constantly i.e. i want to take perventative measures to fix it now.
Thanks for any information or insight you can provide.
A: What you are describing could be several things - too many possibilities to zero in on in an email unfortunately. It does sound like it's worth investigating. My suggestion is to find a Sports Medicine Physician in your area. They may send you for a diagnostic ultrasound or even an MRI to find out exactly what is wrong, and then suggest a course of action from there.
I hope this information is helpful.
Rebecca Chambers BScPT, MSc, CMT
Subject: Hip pain
Date: November 21, 2012
Q: Have been putting up with pain in my left hip. Hurts to bend it to put on shoes. Hurts to straighten leg in bed. Hurts to lay on it for period of time Sometimes get spasms of some sort when going from standing position to walking enough to make me collapse on the left side. I work and stand all day at my job as s far at bank. Only work 3--4 days a week. Any suggestion for pain relief. Thanks for any info.
A: I will make the assumption that the pain is located on the outside of your hip and with that assumption, what you are describing sounds like it could be ITB (Iliotibial Band) friction syndrome or bursitis. These two conditions are caused by the same biomechanical factors and are treated the same way.
The first thing I would suggest doing is to sleep on the opposite side to the pain, and place a pillow between your knees. The second thing I would suggest is to look up ITB stretches (or "ITB roller" is even better) on the internet and start doing them. These may increase your pain a bit in the short term, but are the secret to reducing the friction that causes the pain in the long run. Manual releases of the ITB by a registered massage therapist will also help speed up your recovery. Some glute strengthening will also help alleviate some of the pain-causing friction. This can be looked up as well, or given by a trainer at the gym. (If you are in the GTA area I would suggest any of the SST Canada locations.)
In the meantime I would also suggest reducing friction-causing activities such as walking or jogging and then slowly return to these activities when the pain decreases.
If your pain is located in the groin or back of the hip, the diagnosis is a bit trickier, and I would suggest seeing a sports medicine doctor or registered physiotherapist.
I hope this information is helpful,
Rebecca Chambers BScPT, MSc, CMT
Subject: Strained back
Date: September 21, 2012
Q: I strained my back lifting boxes off shelves, off the floor and overhead. I am usually a sedentary office worker who is not used to lifting much of anything. The pain improves during the day if I take breaks from sitting to walk around however the pain is excruciating at night and keeps me up even when taking muscle relaxers and anti inlfammatories. I wake up in pain and very stiff. I use a knee pillow while on my side and I have tried pillows under my low back and knees while on my back but it does not help. Our mattress is very firm and is only a few months old. Do you have any suggestions for another pillow placement or some kind of support I can try? Thank you for your help.
A: Without doing an assessment, it is difficult to know for sure exactly what you should and shouldn't do, since different pathologies will respond to different changes in behaviour. However here are a few rules that you should follow for every back injury:
1. always lift with your knees. When you are carrying something heavy, always turn with your feet; do not twist with your back.
2. do not sit for prolonged periods (getting up every hour is what I recommend to many patients). When you are sitting try to have some lumbar support to maintain the natural slight arch in your lower back. But remember, we are just not meant to sit for long periods regardless of how "ergonomic" your work station is.
3. sleeping on your side with a pillow between your knees is the best position for any back injury.
I hope these tips are helpful. If you continue to have issues, I would suggest making an appointment with a medical professional.
Rebecca Chambers BScPT, MSc, CMT
Previous Instalments:
Instalment #1
Image courtesy of Cheezburger.com
Posted by Mike McCarthy on Fri, Mar 08, 2013 @ 01:29 PM
By Mike McCarthy & Rick Boutilier:
This week's "Baseball Functional Friday" Exercise of the Week is the "Plate Push".
The Plate Push is a great lower body exercise that develops strength and speed. By pushing the plate along the ground it targets the VMO (Vastus Medialis Oblique), the teardrop shaped muscle above your knee. A strong VMO will help decrease a baseball player's ground contact time when they run, which will help with their ability to accelerate.
Another important reason to have a strong VMO is it may help prevent ACL and other knee injuries as well and strengthening it is typically an essential element of any knee rehabilitation program.
A third reason is that a strong VMO, which is often the first quadriceps muscle to atrophy and the last to rehabilitate, is that it keeps the kneecap properly positioned during active knee extension so that the larger lateral muscles on your thigh do not pull your patella laterally. It prevents what is know as lateral subluxation or, patellar tracking problems, with many associated symptoms of pain and disfunction.
The Plate Push can be done by any athlete of any age and can be done during the season or off-season. We can also use multiple plates and smaller lighter plates for our younger athletes as well. This is a great finisher on a leg day!
Here is a video explanation and demonstration:
Here are some great pointers on performing the Plate Push from varietytrainer.com:
- First, make sure the plate is set down with the smooth side down on the ground or floor.
- Your hands will be places just slightly behind the mid line of the plate.
- You will get down low just like a sprinter would who is ready to explode out of the starting blocks.
- Position yourself behind the plate so that your shoulders are not over the plate but behind it.
- Contract your core by pulling in your belly button towards your spine. This is a draw-in technique and you should still be able to breath.
- Lift your knees off the floor and you are ready to start pushing!
There are factors to be considered here which will determine the level of resistance.
- How much of your body weight will you be pushing downward onto the plate.
- Your surface area. The plate will push much easier on a smooth surface and much harder on a surface like a rubber floor, carpet, or grass.
- How much paint is on the smooth side of the plate. A plate with a lot of paint will tend to feel tacky when pushing on a rubber floor verses a plate with very little paint on it.
So get the Plate Push into your program or your athlete's programs. It is TOUGH, but it is also fun, challenging and can be a great team building exercise!
For more information on functional baseball training, please click the button below to contact us and tell us a little more about your questions and interests and we will be happy to help you!
Sincerely,
Mike McCarthy & Rick Boutilier, The Baseball Zone
Image courtesy of Physioadvisor.com.au
Posted by Rebecca Chambers on Tue, Oct 30, 2012 @ 10:08 AM
Q & A
Subject: Groin injury
Date: September 21, 2012
Q: I have a grade 3 adductor groin tear. The Injury occurred on 23 Aug, 2012. What is your advice for rehab?
A: A grade 3 tear indicates a fairly significant injury with major macroscopic tearing, if not complete rupture. What this means is that if you peeled the skin away you would be able to see the deficiency (hole or break) in the muscle easily with the naked eye. Adductor strains have the potential to become chronic even when minor, so this means that you will need supervised and controlled rehab, and lots of it, and it will probably take at least 8 weeks to heal.
As the tissue is healing, it will need some input to tell it which way the scar needs to form, so light activity (stretch, slight resistance) will be indicated to start. However, you don't want to put too much strain through the tissue or you will re-tear all the tissue that your body has worked so hard to form. Before you return to sport, you will want to progress the amount of strain the muscle can handle until the muscle is stronger than it was before you injured it. So you can see that this process is one that would be most beneficial if it was supervised by a professional. Some massage and modalities such as ultrasound or acupuncture may also help speed up the process. All of this can be done by a qualified physical or athletic therapist. Check any insurance plans you have to see what your package will cover.
I hope this information is helpful, and good luck with your rehab.
Rebecca Chambers BScPT, MSc, CMT
Subject: Elbow pain
Date: August 14, 2012
Q: I've been playing softball for 5 years now, and every game I have had to wear an arm brace and the muscle above my elbow on the inner side hurts after every game. Do you have any exercises I can do to minimize the pain?
A: What you are describing could be one of several things. If the pain is localized on the bone on the inside of the elbow what you are describing could be golfer's elbow. If this is the case, I would suggest a stretch with arm straight, palm up and using the opposite hand pull your fingers down toward the ground. You could also strengthen the forearm doing forearm curls.
If the pain is higher up, you could be describing a triceps or biceps strain. A good tricep stretch is reaching behind your neck and then down your back. You can add to the stretch by using the other hand to push it even further. It is difficult to stretch the biceps, but you can try by sitting, putting your hands behind you, arms straight, palms down with fingers away from you. To add to the stretch slide your bottom away from your hands.
If none of these help, I would suggest seeing a sports medicine physician or a physiotherapist. I hope this is helpful.
Rebecca Chambers BScPT, MSc, CMT
Subject: Lower back pain
Date: July 18, 2012
Q: About 3 months ago, I started noticing pain on my left side around the hip and lower back. With it came a numbing in my left leg that was most predominant in the "tear drop" of the quadriceps. It has becoming increasingly more predominant since then. I've been doing a lot of stretching, back strengthening exercises and yoga to try to improve it, but it hasn't seemed to help much. In the mornings my back and hip are very stiff. And I find that sitting doesn't aggravate it but standing for periods of time and carrying heavy items will. When I saw a doctor he indicated that it could be acute lower back pain - facet syndrome. What can I do to help alleviate the pain and loosen up the muscles more so my movement is more fluid?
A: Low back pain is difficult to assess, even more so by email. What you are describing could be an irritated facet joint, but since you are also describing neural symptoms an alternate diagnosis could be a herniated disc. These two conditions require different styles of exercise programs. As such, I would suggest you see a physiotherapist to get a more in depth assessment followed by the appropriate exercise program.
I hope this information is helpful.
Rebecca Chambers BScPT, MSc, CMT
Subject: Hip tendonitis
Date: June 7, 2012
Q: My son has tendonitis in his hip. What should he do to get back in shape?
A: Most tendonitis in the hip is caused by muscle imbalances. Because of our lifestyle we tend to spend more of our day sitting than we are meant to (even as a high school student) which leads to tightness in the front and weak and lengthened muscles in the back. This is a generalization and without doing an in-depth assessment or even knowing which of the hip muscles is affected it is difficult to know for sure what is going on.
I would suggest seeing a physiotherapist or even a reputable trainer to get a hip assessment done so he can get started on a stretching and strengthening program to address any imbalances. One exercise that is almost always indicated is lunges.
I hope this is helpful.
Rebecca Chambers BScPT, MSc, CMT
Have your own Injury and Rehab related question? Get started in the right direction by clicking the button below!
Posted by Rebecca Chambers on Mon, Nov 28, 2011 @ 07:56 PM
As a physiotherapist, I can tell you that in general, we really like our patients. We enjoy the time we get to know you, to understand your condition, and ultimately to help you to heal and resume your normal range of activities, including getting back to playing baseball.
Having said this, there are some standard phrases or answers that we really don't enjoy hearing from our patients. And to make you understand what this means to you - these types of answers are not in your best interest to give to us as they can delay your recovery time.
So read below and hopefully you can either find these passably entertaining...or little hints as to how you can help US help YOU get better next time!
My Top 5 are...
5. “I didn’t come in because I wasn’t in pain that day.” The muscle imbalances, loss of range of motion or lifestyle issues that created the problem still need to be addressed!
4. “I didn’t come in because I was in too much pain.” Part of a physiotherapist’s training is in pain modulating modalities. And we are usually flexible on how much activity you have to do when you come in to see us. So we can help. However, there are times when the drive in the car will be counterproductive, so call your physio and ask them if they think you should come in.
3. “It hurts all the time” (when asked what makes it worse). This is not helpful. We are not asking this question because we are questioning whether you are in pain or not. Pain and dysfunction are assumed when you walk in the door. Part of why we do this job is to help people get out of pain. The purpose of this question is to try to elucidate which structures are injured and what activities have caused the problem. If in fact your pain is constant and always the same level, we may not be able to help you.
2. “I did all my exercises.” (when in fact you did not) We are not marking you. It is only you who loses out from not doing your exercises. If you are honest, we may be able to modify your program to make it more attainable, making your treatment more effective.
And the number one phrase every physiotherapist dreads hearing is…
1. “I have a high pain threshold.” To which I always want to ask “how do you know?” Scientists have a difficult time defining and measuring pain, so how would you know what someone else is feeling? And besides, our job is not to judge how much pain you are in. Our job is simply to return you to your pre-injury or optimal level of comfort and function.
So hopefully you have either found these a little funny or helpful...or both! In any event, if you are injured make sure you get professional advice and get yourself on the road to recovery as soon as you can!
Also, if you would like, please feel free to ask me any sports injury and rehab questions you might have in our "Ask the Physio" program. Just click the button below.
Thanks for your time!
Rebecca Chambers BScPT, MSc, CMT
