The Inner Quad

Rolling through the vastus medialis and sartorius muscles of the upper leg can offer great relief to the knee.

The vastus medialis is one of the four quadriceps muscles and is often referred to as the “tear drop” muscle.  It originates in the femur, inserts in the patella, and is one of the knee extensors.

The sartorious, which is the longest muscle in the human body, runs from the iliac on the pelvis to the tibia.  This long, thin muscle plays a part in hip and knee flexion.

When rolling through these areas you will want to use the same slow, controlled movement Trigger Point Performance Therapy recommends when rolling through the Quadriceps and IT Band.  When moving up the inner quad, gradually roll up using the 2 inches up, 1 inch back method.

“What about my Hamstrings?”

At Trigger Point Performance one of our most frequented questions is, “What about my hamstrings?”

The hamstrings are comprised of the semitendinosus, the semimembranosus, and the biceps femoris.  The origin is on the tuberosity of the ischium and the linea aspera, both located on the pelvis.  The insertion of the hamstrings occurs on the tibia and fibula of the lower leg.  The hamstrings are primarily responsible for flexion of the knee and act as an antagonist to the quadriceps.  The hamstrings are directly related to the hip and knee joints.  Pain in the hamstrings is an extremely common injury among athletes across a wide variety of sports.

At Trigger Point Performance we often find pain in the hamstrings is associated with a biomechanic inefficiency related to the pelvic tilt.  A pelvic tilt results in an overstretched hamstring and offers great opportunity for injury.  As a result, we are not necessarily looking to lengthen the muscle tissue of the hamstrings through the use of our product and Myofascial Compression Techniques (MCT).

Rather, we recommend addressing this issue by ultimately focusing on the piriformis and quadriceps muscles. When rolling through the quads you will want to use the Quadballer, while the piriformis is best targeted with the TP Massage Ball.  Release through these muscle groups will allow for the pelvic tilt to naturally return to a neutral position, relieving stress in the hamstrings.

Another common question… “Can I use the Quadballer on my hamstrings?”  If you have ever tried this, you know that it does not work out very well.  The Quadballer is intended for use on the quadriceps and is relatively low to the ground, which makes it very difficult to use on the hamstrings.  If you are insistent on rolling out your hamstrings, I would strongly recommend using the Grid over the Quadballer to do so.

Trigger Point Performance Athlete, Craig Alexander, defends Singapore IM 70.3 Title

Congratulations, Crowie!

Venue: Singapore
Race: Singapore IM 70.3
Climate: Hot and humid
Defending champ: Craig Alexander
2010 winner: Craig Alexander

Working through the Lattisimus Dorsi

The latissimus dorsi is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.  It is responsible for various movements of the shoulder joint as well as a synergistic role in extension and lateral flexion in the lumbar spine.  The most common exercises to strengthen this muscle require pulling, such as, a pull-up or bent-over row.

Relief can be given to this area by breaking down adhesion and scar tissue by use of the TP Massage Ball.  An often difficult to reach area of the body can be targeted by isolating the muscle against a wall and with the use of a Baller Block, as seen below.

When performing this manipulation, you will want to lean in the opposite direction, leading with the hand and arm overhead.  This will allow you to target areas with tension and discomfort.  As you are breaking down the scar tissue and adhesions, make sure you are taking slow deep breaths, which combined with the compression you create, can improve the elasticity of the muscle tissue.

Making Changes

There are common biomechanical inefficiencies suffered by a majority of athletes; these chronic issues can be caused by: adhesion of the fascia among skeletal muscle, overworked/imbalanced muscle tissue, and over compensation by one particular muscle group due to a particular sport and/or exercise.

After years of football, traditional weightlifting, and now CrossFit, Web Smith’s muscles are laced with scar-tissue and adhesions.  Web has struggled from chronic back pain and stiff shoulders since college, but assumed there was little he could do to remedy these issues without laying off the weights completely (clearly not an option).  He joined Cassidy Phillips, Trigger Point Performance Therapy CEO, in hopes of addressing these issues and within minutes, literally, his body began transforming right before our eyes.

The lengthening of his pectoralis major and lattisimus dorsi allowed for improved shoulder mobility and a much greater ease in the overhead squat postion, allowing him the ability to maintain an upright torso.  This improved biomechanical position allowed him greater lung capacity by allowing his diaphragm to be released from unnecessary compression.

Furthermore, massage targeting his psoas and through his rectus abdominus and exterior obliques imporved his posture and allowed lengthening to occur through his mid-section.  As a result, lordosis of his lower back and positioning of his shoulders and neck improved tremendously.  Interestingly, the definition in his abdominal region also improved as a result of the myofascial release.

Through the daily use of Trigger Point products he can ultimately lengthen his muscles, improve his biomechanics, and enhance his performance.  In conclusion, these types of results can be expected when targeting the following areas:

• Pectarolis major
• Pectarolis minor
• Lattisimus dorsi
• Psoas
• Rectus abdominus
• Exterior obliques

Dorsiflexion of the Foot

THE WHAT, WHEN, WHO, AND HOW.

Dorsiflexion is defined as flexion of the foot in an upward direction and occurs at the ankle.  When our foot is pulled into this rigid position, the toes are higher than the heel when considering a horizontal plane.  The primary muscles responsible for dorsiflexion include the tibialis anterior, extensor hallicus longus, extensor digitorum longus, and peroneus teritus.  These mucles are part of the anterior compartment of the leg. This simple movement can cause complex problems for athletes, especially runners.

A loss of range of motion is often seen among active individuals as a result of scar tissue and adhesions that build along the fascia of overused muscles.  This ultimately leads to compromised biomechanics and inefficient movement patters in the foot and lower leg.  Too frequently, these compromises are not addressed until they have present them self in the form of a debilitating condition, such as, foot drop or plantar fasciitis.

At Trigger Point Performance Therapy we have seen dramatic results by empowering individuals to use Myofascial Compression Techniques (MCT) and our products to release adhesions and scar tissue in their lower leg.  Our Footballer is used to massage the soleus muscle, an antagonist to the Dorsiflexors, and the TP Massage Balls target any build up that resides in the fascia of the tibialis anterior.  Daily self massage along these muscles in the lower leg will offer critical and necessary improvements in biomechanics, commonly resulting in the cure of foot problems related to a lack of range of motion, limiting dorsiflexion.

Time to get rolling!

Ultimate Six Course – March 27th!!

The Ultimate Six Course is the ideal opportunity for therapists, coaches, trainers, and athletes alike to learn more about our products and methodologies.  Participants will gain the education to confidently work with our products on a daily basis.  Join us on March 27th in Austin, Texas to take your understanding of Trigger Point Performance Therapy to the next level!

The Ultimate Six Course concentrates on the six areas of the body that have the most influence on biomechanics, performance, and injuries. Participants will walk away with a thorough understanding of what Trigger Point products do in relation to biomechanics, injury prevention, and the regeneration of elasticity within muscle tissue. Participants will also learn about Myofascial Compression Techniques (MCT), which bring additional blood flow and oxygen to muscle tissue. This course will add a unique and dynamic aspect to the services of all fitness professionals!

REGISTER NOW

About the Course

Location:  Austin, TX

Date:  March 27, 2010

Cost: $200 (or $350 with purchase of Kit*)

Time:  8am-5pm

*Kit includes Quadballer, Footballer, Ballerblock, 2 TP Massage Balls

Contact Lindsey@tptherapy with any further questions you may have.

MMA Johnny Rees talks about his success with Trigger Point Performance Therapy

Check out what our Foot Lower leg Kit can do for you, not a lot of time but an incredible result!!

Johnny has been a professional MMA fighter for years, hear about the results that he’s had with our Self Massage Foot and Lower Leg Kit.

Hydration and Electrolytes

What exactly is the importance of being hydrated? And electrolytes, what are those anyway?

I hope I can help answer both of these questions for you.  By definition, hydration is the condition of having adequate fluid in the body tissues.  Hydration is important because water allows oxygen to be released to the muscles throughout the body.  This is especially important when playing a sport or engaging in physical activity.  Proper hydration also allows for the body to sweat, which is critical in cooling of the body during exercise.

Contrary to the former way of thinking, hydration has a lot more to do with maintaining balance through electrolytes than it does with simply drinking eight 8oz. glasses of water per day.  In regards to physiology, the primary ions of electrolytes are sodium, potassium, calcium, magnesium, chloride, hydrogen, phosphate, and hydrogen carbonate.  As human beings, we require a complex balance of electrolytes within and outside of our cells.  When this balance is lost muscle strength is severely diminished, painful muscle contractions (muscle cramps) can occur, and the body loses its ability to cool itself.

You can consume electrolytes through various sports drinks that will promote the necessary balance and aid in hydration.  Although, I caution against Gatorade and Powerade, both which contain high fructose corn syrup as a leading ingredient.  A healthier alternative is adding an electrolyte tablet, such as Nuun, to your water.

Happy training.  Bring on the warm weather!!