Brian Schiff’s Blog

A quick note for those who follow my blogs.  I have been wanting to launch two new information based platforms this year: a monthly printed newsletter and online membership site.  What I have realized is that I am so busy I will likely not get both done in 2010 as I am also working on my Fit Knees DVD series as well as running my training business.

So, I have prioritized the printed newsletter titled Brian Schiff’s Training & Sports Medicine Update.  My love and passion lies in sports medicine, injury prevention and sports performance training.  So, the newsletter will have the following components:

• Exercise of the month - I will share pics and how to info with you
• Sports performance - topics relevant for athletes and weekend warriors
• Injury prevention - tips on how to stay injury free
• Rehab - advice on how to rid yourself of aches, pains and injuries
• Research corner - review of current pertinent research and trends
• Q & A - ask me your own questions about training and injuries

My goal for this publication is to deliver solid up to date information for coaches, ATC’s, physical therapists, parents, weekend warriors and athletes seeking information on how to be their physical best and remain injury free.  You can see the art for the inaugural issue soon to be released below. 

For more information and to stay updated on the official launch, be sure to sign up for my newsletters at www.brianschiff.com.  I will be offering a special launch price to the first 100 subscribers.  I look forward to helping you stay healthy and performing optimally for many years to come.

I just recently returned from speaking at the AFPA Fitness Conference in Ocean City, MD.  I gave four different talks but invariably I always end up educating fitness pros on exercise selection, modification, and progression based upon individual client response.

It is so easy in the health and fitness industry to use set protocols or schemes we are comfortable with across the board even when we know clients are unique.  I have seen enough pathologic knees, shoulders, etc. over the years to know that everyone’s body reacts in its own unique way to exercise.

The primary tool we need to use to understand where a person’s body is in terms of inflammation and healing is pain.  We need to educate our clients to be forthright about ongoing pain before, during and after sessions.  So, what causes pain?  Often it stems from inflammation.

I told the trainers this past weekend that cryotherapy will do wonders for many conditions.  In fact, I see many discontinue ice after the first 2-3 days.  This is a BIG mistake in my opinion.  Who ever said ice will not help sub-acute or even chronic inflammation for that matter?  I am adamant that clients ice in the presence of pain.

Pain is a marker and evaluative tool we need to embrace to better tweak rehab and exercise progressions.  Cryotherapy is crucial in reducing persistent inflammation.  I particularly like to use it immediately following workouts to reduce any new post-exercise soreness and inflammation that may creep up with higher volumes and intensities in the session.

Today, I wanted to share two of my favorite cryotherapy resources with you.  You see, I want my clients to be proactive and vigilant with their own personal rehab and wellness programming.  That often necessitates that they purchase tools to use at home.  This way they are ready when unexpected pain or inflammation strikes.

My preferred solutions are:

• Biofreeze- a topical ointment or spray that helps reduce pain from aches/strains and joint pain.   My personal massage therapist uses it and I find relief in my neck with it after each session.  I carry this in my OpenSky store because it is effective.  You can see more by clicking on the image below:

• Custom fit cold compression wrapsfrom Cold One - I personally own the shoulder, low back and knee wraps.  These conform to your body and velcro down so you don’t have to hold them on or worry about them not hitting the right area.  Click the image below for more info.  You can even save 10% right now using the promo code BSCHIFF10.

I think you will find these resources useful in the recovery of musculo-skeletal pain and inflammation.  While heat may be used and feels good, I prefer cold therapy to reduce pain and inflammation.

Today I have some exciting news to share.  I have recently partnered with OpenSky to make some of my very favorite training and rehab tools available online to you as well.  Essentially, at OpenSky I am able to send my readers to my own personal supply shop. 

In this shop, I will be showcasing products I believe in and use in my daily practice to help my clients achieve peak health and fitness.  For now, I only have three products in my shop, so you are essentially only getting a “sneak peek” as I quickly pull the curtains back for you.

In a few weeks, I will have a grand opening of sorts with many more products to offer.  So, what’s in the shop and how does it relate to me?  Well, today, I wanted to briefly discuss the importance of using a rolling device to facilitate myofascial (soft tissue) release.  Many of you know I run and train runners and athletes of all sports.  One of the most common issues I see (especially in runners) is problems or pain related to trigger points or soft tissue tightness.

How do I solve this?  When I injured my soleus training for the half marathon last fall, I used a roller to resolve pain and tightness before and after each run.  Using a self roller such as the Tiger Tail is very effective in resolving these trigger points and areas of tightness.  You will not be able to enjoy maximal strength and power production in your workouts if these trigger points are interfering or limiting you because of persistent pain.

You would like to think stretching alone would rid you of such issues, but this is just not the case.  Once you effectively relieve the trigger points, the muscle balance is restored and you can get back to 100% again.  So if you or someone you know always complains of tightness or soreness in one calf, hamstring, IT band, etc., this may be just the answer. 

The best part the Tiger Tail is that it is very affordable and easily transportable if you are on the go.  You control the pressure and location of the release.  In just 5-10 minutes you will be on your way to feeling much better.

Be sure to check it out today at my store by clicking here or on one of the images above.  I look forward to sharing more of my favorite training tools in the near future.

Whether you are lay person, trainer or therapist reading this blog, I try to keep you up to date on science, training and my interpretation/application of exercise based upon the research and practical application in my practice.

Today, I want to touch on an article just published in the Journal of American Sports Medicine.  It was based on a  study conducted by Tim Tyler et al in New York.  They set out to determine what effect decreasing GIRD (aka glenohumeral internal rotation deficit) and posterior shoulder tightness had on reducing symptoms associated with internal shoulder impingement.

For those unfamiliar with GIRD, it basically looks at total shoulder motion side to side but focuses on deficits in internal rotation.  Throwers often lack internal rotation on their dominant arms and exhibit excessive external range of motion for cocking and ball velocity.  We tend to call this acquired laxity.  Pitchers tend to have higher GIRD as well.  Keep in mind total shoulder motion is critical as well.  So, you cannot assume one will have problems just becasue there is decreased internal rotation.

You may see similar GIRD and psterior shoulder tightness patterns in other overhead athletes (swimmers, tennis players, volleyball players, etc.)  This particular study looked at the effect on 11 men and 11 women who received manual mobilization by a PT combined with ER ROM, posterior shoulder stretches and scapular strengthening.

They studied all 22 subjects (range of symptoms from 1 to 24 months) and then compared data on the patients with and without symptom resolution.  In effect the study revealed that posterior shoulder tightness was significantly improved in 12 of the subjects that had complete resolution of symptoms (more so than in the 10 who did not).  In addition, changes in GIRD did not seek to impact the results.

What is the take away from this study?  In a nutshell, if you have symptoms related to internal impingement, you should be doing posterior shoulder stretches.  So, what are the best ones to do?  There was a recent article in the NSCA Strength and Conditioning Journal (December 2009) that laid out some effective stretches (two of which I will show you in the video).  Also, you should note that this pattern of tightness is common in weight lifters.

I have included a short video clip with 3 effective stretches that easily can be done at home.  The stretches are as follows:

1. Standing cross chest shoulder pull (across the chest) - this is a basic stretch I start most clients with who are experiencing pain.  The drawback is that the scapula is not stabilized (or fixed) so you do not isolate the posterior shoulder effectively.  However, it tends to be more comfortable for many early on and you will still get some benefit.  When you are ready, it can be done against a wall to fix the scapula.
2. Side lying cross chest shoulder pull - this would be equivalent to doing stretch number 1 against a wall.  The floor acts to stabilize the scapula and then you pull the arm up and hold.
3. The sleeper stretch - go easy with this one as pushing too hard may actually increase inflammation in my experience.  You may also vary the angle of the upper arm to hit different portions of the joint capsule.  For example, you may elect to stretch at 90, 70 and 45 degrees.

I advocate holding each stretch for 20-30 seconds and repeating 2-3 times daily.  If you are in therapy, the stretching should be done following the joint mobilization by your therapist.   Click the video below to see the stretches.

Ever feel the tightness or ache deep in the shoulder during or after a series of bench press sets?  I must admit I LOVED doing bench press all through college and in my early twenties.  Guys love the chest pump and of course nothing impresses a girl more than broad shoulders, a big chest and beefy arms, right?

Then as I began gaining years of experience as a therapist and started my personal training career, I began to realize a common scenario in men lifting weights regularly.  They had horrible posture, weak posterior chain strength and sore shoulders.  The common thread was this:

• Bench press and loads of chest exercises 2-3x/week and maybe some occasional back exercises thrown in once per week. 

This repetitive bench pressing, dips and flies created a HUGE imbalance.  Keep in mind for every chest exercise you do, you should balance it with a back exercise.  Some believe the ratio of back to chest exercises should be 3:2, while others suggest 2:1.  Suffice it to say I just believe we need less pressing and flies and more back exercises in general.

The poor weak rotator cuff stands up tall in the teens, twenties and early thirties, but it eventually starts to break down over time.  Aside from modifying range of motion, load and changing arm angles (all things I preach), you must work hard to reverse the effects of gravity by doing more upper/lower back training to prevent the caveman syndrome.

Your long term shoulder health depends on it.  I have rehabbed hundreds of shoulders going through rotator cuff and labral repair that are no doubt in some way related to lifting abuse.  Take my word for it when I tell you backing off the load, volume and frequency of bench pressing will add years of life to your shoulders and prevent you from living on anti-inflammatory medication to make it through the day.  I am not anti-bench per se, but I do believe once per week is more than enough for most of us.

Today, I have included a link to a recent column I wrote for PFP Magazine on one such posterior chain exercise to work the upper back and cuff.  Click here to read the column.

In addition, I added a video of the exercise below.  This is easy to do and will immediately improve shoulder health.  Consider adding it to your gym routine at least 2x/week on upper body days.

In closing today, I want to wish all of my friends, family, subscribers and followers a Happy Holiday Season!