Shooting from the Hip!

"Don't add strength to dysfunction" Gray Cook

Welcome back, hopefully you have been enjoying the blog entries. This is the first blog in a series of blogs that are revolve around joint mobility. It is to be hoped that it will give you a new respect for correct joint mobilization and flexibility. We will be looking at all the major issues that normally occur due lack of mobility, some fixes and indicators when professional help may be necessary. Mobility or lack thereof is a serious issue and does not normally receive the attention it deserves. Most people are under the assumption that being the strong or having the best cardio is the key to fitness. It is mobility, flexibility then cardio and strength. As the mobility and flexibility give way to true strength.  Our mobility is directly affected by our daily activities, muscle imbalances, environment and training or treating stimuli. All of these factors have a cumulative affect on how we move, sit, stand and how are muscles react to stimuli.

 The first joint we will be addressing is the hip as it is the bridge point for the low back, and the lower extremities.  Dr. Mark Cheng calls the shoulders and hips the four knots as they tie the arms and legs to the body. In knots you need to have optimal balance of strength and flexibility as it cannot be to tight or you cannot untie your shoes or to loose and you will have no stability. We can view the hip several ways one is the joint  where the femur and the pelvis meet. The other is as an engineering marvel its a ball and socket joint which allows for movement in all three planes. The muscular network attached to the lumbo-pelvic complex is quite large.  In this blog we will be focusing on the  hip flexors tensor fasciae latae, psoas, iliacus, piriformis and rectus femoris .The other muscles that we will focus on are the  adductors, pectineus and the piriformis. The psoas originates at the lower spine, while the Illiacus, TFL and rectus femoris originate on the pelvis. The rectus femoris is one of the quadriceps with an attachment point is below the knee, its involved in extension of the knee. The ligaments of the hip help in providing stability in an upright or standing position. This is a key function in the transference of force from the lower extremity to the upper extremities. As long as the hips go into full extension. What prevents the hips from extending is the hip flexors being in a shortened position. This is one of the maladies of the modern man, it results in a forward tilting hip. Which in turn causes the lumbar spine to compensate for the lack of hip mobility. To keep our hips open we must ensure that the musculature around the hips are firing properly.       

One of the main issues we have is the shortening of the hip flexors which is caused by sitting all day at a desk with poor posture. The hips are power generators which have been turned off by modern life. We were designed to be hunters standing, running, and stalking our prey.  Our glutes don't fire properly, hip flexors are tight, and adductors are weak leaving us out of balance with a failing musculature.  When the hips lack sufficient extension force or stability this causes the muscles in the lumbar region become overactive changing its roll in stability. Dysfunction in the hips and lumbar region can manifest in problems throughout the body. Lack of mobility can stem from a flawed training program or adding strength to dysfunction. Before starting any fitness program please get evaluated by a physical therapist or a personal trainer to see what you need to work  on or balance it you out. Once you are cleared to go, be mindful of balance in muscular structure and progressing slowly. If your not progressing your regressing at that point take a step back.

I know enough science from you, I hear it through the keyboard. Onto the solutions after you get assessed or do some self assessment. You start out foam rolling the under active tight muscles and strengthen the long overactive muscles. Also working with kettle bells and free weights doing compound movements will help. The kettle bells in particular as they put you into full hip extension. Before working with kettle bells 

hire a trainer who is certified in training with kettle bells and become proficient in planks, pull ups and wall squats. I will post some mobility links below for you to explore. I have some news of whats to come; next weeks blog is addressing spinal mobility. In the coming weeks we will have a website and a new Facebook page going up.  Thank you for all the support. 

   

Detox the Bitch!

We have been exposed to toxins, whether it’s a toxic person, toxic chemicals, toxic food or drink, and simple environmental toxins. In this blog we will address the issue of environmental toxins. Specifically the effect they have on your  body, mind, weight loss and sports performance. Sorry I can’t help remove that toxic person from your life, you need to remove that vampire on your own. The title of this blog came from a good friend giving me a gentle push at a time when I needed it. It really applies because a detox is not necessarily easy, but not impossible either simply put detox your bitch.   

A recent bio-monitoring survey by the CDC which found traces of 212 environmental 
chemicals in Americans - including toxic chemicals like arsenic and cadmium, pesticides, flame retardants and even perchlorate, an ingredient in rocket fuel. As science advances in the detection of these chemical toxins, a second looks is being taken at the quantities of the toxins that affect our health. We can now detect human exposure to parts per trillion or about on twentieth of a drop of water in an Olympic sized swimming pool. This has allowed scientists to see the amount of chemicals we are carrying on our bodies .Some of the modern health crises may have chemical connections such as  diabetes, obesity, autism, attention deficit-hyperactive disorder. The relationship between dose and its effects on the exposed organism is of high significance in toxicology. The chief criterion regarding the toxicity of a chemical is the dose, i.e. the amount of exposure to the substance. All substances are toxic under the right conditions. The conventional relationship (more exposure equals higher risk) has been challenged in the study of endocrine disruptors.   

Although there are 212 toxins we are concerned with the following six chemicals which everyone has been exposed to and are some of the most hazardous to our health.  

Polybrominated diphenyl ethers or PDE's these flame retardant chemicals are found in  building materials, electronics, furnishings, motor vehicles, airplanes, plastics, polyurethane foams, and textiles. It accumulates in fat stores, liver, and the kidneys. They have been linked to instances of sexual dysfunction, thyroid issues, and brain disorders.  

Bisphenol A or BPA Invented in 1891, BPA has been used since the 1940s to harden polycarbonate plastics and make epoxy resin, used in the lining of food and drink containers, among other products. Polycarbonates can be identified by the recycling number 7 on the bottom of some plastics containing it. The issue arises as BPA is a synthetic estrogen and the BPA can break down when the plastic is heated or stressed. As the BPA will leach into food and water then entering the human body. The CDC has found BPA ins the urine of 93% of the Americans surveyed.    

Perfluorooctanoic acid PFOA is used in the manufacture of Gore-tex and Teflon pans, stain resistant clothing, food packaging, and heat resistant products. Research has shown PFOA contributes to infertility and other reproductive problems, as well as liver and immune system dysfunction.    

Acrylamide a neurotoxin which is a byproduct of cooking carbohydrate foods at high temperatures, such as French fries, fried chicken and coffee. It is also an ingredient in plastics, cosmetics, and water treatment products. Long term exposure to acrylamide has been linked to cancer as well neurological disorders.  

Mercury exposure can come from seafood, polluted air, and "silver" filings. Severe neurological disorders can result from long term toxic loads of mercury.  

Methyl tert-butyl ether MTBE is a gasoline additive has been banned in the U.S., it is still detected in much of the US population. It has been linked to neurological and reproductive problems.  
  
As you can see the negative affect our health can be far reaching and can manifest in many symptoms.  It can include muscle aches, problems focusing, general chronic pain or fatigue, food allergies and chemical sensitivities. Some of the conditions associated with a high level of toxins are asthma, diabetes, obesity, fibromyalgia, infertility, birth defects, Parkinsonism, bone marrow cancers, and some autoimmune diseases such as lupus, rheumatoid arthritis, and Hashimoto's Thyroditis. Toxins can come in many delivery systems from food, air and or water. They also include chemicals produced by inflammation, oxidative stress, lipid  per-oxidation, infections, gut flora, and other natural processes.  

What we have all been waiting for .... How to detox the bitch. According to Robert G Silverman DC, Nutritionist and owner of New York ChiroCare PC in White Plains, NY Detoxification has three essential components which are:  
-Reducing the amount of incoming toxins (elimination diet) 
-Providing nutritional support to the GI tract and liver 
-Providing support during toxin elimination by balancing enzyme reactions, maintaining proper urinary pH, and stimulating production of metallothionein 

We can reduce our incoming toxins by switching to chemical free products such as soaps detergent, cleaning products, etc. You can also take off your shoes when you come home to avoid tracking toxins into your home. Another way is to switch to stainless steel or glass containers for drinking and avoid plastics for storing food. Store food in non plastic containers and never microwave food in plastic containers. Around 40% of all foods in the US have measurable pesticide residues that we consume without knowing it. This includes produce and coffee which is one of the most sprayed foods. In order to reduce our exposure to the pesticides is to switch to organic coffee, and choose organic produce. Especially with celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, cherries, kale or collard greens, potatoes, and imported grapes. These are some of the most contaminated products according to Dr. Silverman. Also buy free range hormone free, and antibiotic free meat, eggs, and dairy whenever possible. Fresh cold water fish is healthier than farm raised fish. 

Now onto nutritional support to the GI Tract and the liver, it is suggested that this be a multifaceted approach. The first step is to use well researched nutrients, vitamins and herbs to balance and support the detoxification pathways. Specifically Dr. Silverman recommends the use of medical foods, medical foods are regulated by the FDA they are specifically formulated to treat specific diseases. As such they can make disease specific claims, which are upheld by medical based evidence.  Also they must by used under a physicians supervision. The specific support for the GI tract is two fold, as the GI tract is the first detoxification barrier against chemical compounds that are foreign to the human body. We use low allergen rice proteins and medium chain triglycerides derived from milk fat, pal and coconut oil to boost metabolism. This allows for the clearance of allergens that may have been contributing to impaired toxin clearance .The proteins and MCT oils will come in a powdered form allowing for it to be taken as a shake. 

Next stop on the toxin removal train is the liver, this is the home for all the fat soluble toxins that are transported from the intestine.  While in the live they undergo two phases of detoxification that convert them into water soluble compounds. They go to either the liver and leave as urine or go to the gall bladder and exit as feces.  The liver is supported by nutrients and antioxidants .So while detoxing a comprehensive including vitamins A, C, E, and a broad spectrum of B vitamins helps to neutralize these compound according to Dr. Silverman.

While you are eliminating the toxins your body needs help as it is screaming get out to the BPA, PDE’s and the acrylamide. The excretion of the toxins is helped by our pH balance in the urine. Increased urine alkalinity will stimulate the elimination of the toxins out of the body. Also the lower pH supports renal excretion of bioformed toxins and decreased kidney reabsorption of the toxins.  One of the proteins that helps with heavy metal detoxification is Metallothinien when the heavy metals are absent it will transport zinc and copper. However it can bind to some toxic metals and transport them to the liver and kidneys. This prevents the reaction of toxic metals with other molecules. Metallothinien production can be stimulated by a high alkaline diet. 

The goal of the detox is increased health, response to treatment or training, increased range of motion and decreased muscle spasm.   I have done several detoxes in my life and they have been difficult but well worth the effort. If you plan on doing one speak to your treating physician to see if you are healthy enough. If you are in the tri-state area, I strongly suggest you look up Dr. Robert Silverman at NY ChiroCare. 
Check out the helpful links below:

 Dr. Robert Silverman

Local Harvest