Matt Dawson at Functional Fitness

05/16/2019

It is getting to that time of the year when the Boulder Boulder dashes through the town. Such a time brings cheers, revels, and community. While these all bring the town to life there is something else that the Boulder Boulder ushers in and that is sports injury. Many of my clients are preparing for the jaunt. Some have already exhibited the signs of running related injuries in the knees, hips, and back. Most of our sessions has been addressing such problems. I am certain that the weeks following the race will be abundant with running injury. Dealing with these issues is important so you can continue the activity you love or do occasionally for a free t shirt. So if you or someone you know is experiencing any physical pain in the coming weeks please refer them to this page where they can find my contact information. I am more than happy to help any that wish to better themselves!

03/05/2019

Today I'd like to say a few words about knee replacements. Getting a partial or total replacement is never a fun experience. While the surgery has gotten more precise over the years, recovery can still be difficult. However, after working with several individuals who have undergone the procedure, I would highly recommend a prehabilitation routine. Several doctors in Boulder suggest the concept to patients and multiple studies confirm how prehabilitation is a boon for recovery time. Building mobility and strength is critical more a smoother recovery time. After surgery those that underwent a program showed a greater ability to walk, climb stairs, and an increase in extension than those who had not prepared. It doesn't take months of preparation either. I and others would recommend 4-8 weeks. Proper preparation prevents poor performance for many aspects of life. The human body is no exception to this concept. The more resilient the body, the more longevity it will have.

01/22/2019

Today let's say a few words about planter fasciitis. It is a condition where the planter fascia ligament becomes inflamed or tears, which in turn can cause heel and foot pain. Other complications can arise as well. Planter fasciitis can augment the way in which we walk. A change in movement patterns can cause pain in the hips, knees, and back. Now, what are the causes of planter fasciitis? A few factors are obesity, having an aggressively high arch, a flat arch, or a tight achilles tendon. Essentially what all of these have in common is some form of strain being placed on the planter fascia ligament. An interesting note on the condition is a way of diagnosing it. By no means is this technique peer reviewed or tested thoroughly. There is a muscle called the plantaris, which runs from the back of the kneecap to the achilles. I have someone place a knee on a bench or chair bent at a 90 degree angle. I then jam my thumbs into where the plantaris joins the knee. Instead of encountering pain at the point of contact, they notice pain in the planter fascia ligament. I have performed this on many people and only those afflicted with planter fasciitis encounter pain in the foot. When it comes to helping people with planter fasciitis, you must address the underlying cause. Weight loss can help, but obesity is just one factor. Reducing an arch or building on can greatly reduce the strain the ligament has to take while moving. In addition, improving overall movement pattern will also help. Allowing other muscles to engage properly and take some of the strain during walking/running, thus placing less pressure on the planter fascia ligament. Along with these, stretching and massage of the calf and achilles tendon will ease the pain being placed on the foot. Planter Fasciitis can be a troublesome condition, but there are ways to make it less of pain!

01/15/2019

Today let's talk about lower back pain. There can be multiple causes for lower back pain(pain isolated to the lumbar area). If you haven't slipped or herniated a disc, then the problem may be more simple than you think. In my experience working with people from a variety of ages and backgrounds, lower back pain can be improved with some basic exercise plans. One such plan is focusing on your glutes. Compromised glutes don't keep your pelvis and femur locked in place. When this occurs, your body finds a way to compensate by activating other muscles which causes a change in gate and thus exacerbates the problem. While this may not be the only factor, it is still an important one to think about. Posts on these topics will be coming in the future!

01/15/2019

Basic Body Mechanics

The human body is an amazing amalgamation of tissue and nerves. Some functions of the body are more complicated than others. However, even these less complicated tasks are important despite their simplistic nature. For instance, how many of you have wondered what causes dorsiflexion (the foot moving up and down). It is such a basic range of motion, but an incredibly important one. When we stumble, more often than not it is because we lack dorsiflexion and we s***f our foot upon the ground. This lack of movement is caused by a weakening of a muscle called the tibialis anterior. This muscle runs up the shin and is responsible for dorsiflexion. As time passes, the tibialis anterior doesn’t engage as effectively and needs to be strengthened to help reduce the risk of a fall. Myself and other trainers have found ways of building strength and increasing dorsiflexion. So if you find yourself tripping, think about working out you tibialis anterior! Exercise is not only about looking like Captain America or being strong, it is about being a more effective you.

04/24/2018

Bad posture will affect a lot more than how your body looks.

04/16/2018

One of the most interesting thing about physical fitness is its ability to impact both mind and body. Over the years there have been several studies published that examine the relationship between exercise and mood. One particular study conducted by Berger et al; 2000; Berger & Motl, 2012 concluded that a singular bout of exercise increases positive feelings and can have a decreasing or null effect on negative moods. These improvements compound if the activity is continued for an extended period of time. However, specific forms of activity can have different effects. In 2009, a study was conducted (Stroth et al., 2009) that examined college students. The conclusion was that 3 bouts of moderate exercise for 30 minutes over a 6 week time period had drastic effects on those students mood. Students reported less anxiety and an overall improvement in mood and positive feelings. There are benefits with activity that extend beyond physical durability.

04/15/2018

Squatting is one of my personal favorite exercises and is deeply despised by many. It is also an exercise that is debated on its effectiveness and safety. Another aspect that I often hear discussed is the depth at which the squat should be taken. I've heard and seen everything from the slightest of bend to the skimming the ground. People ask which is the best way to do it and the answer lies with the spine. During a squat there is compression of the lumbar spine which is what bares the weight. The core of the spinal column is composed of a jelly-like material that consists of mainly water, as well as a loose network of collagen fibers. This core is called the nucleus pulposus and is surrounded by the annulus fibrosus. What all this means is that the spine is like a bag filled with water. When compressed evenly on all sides it will bulge, but remain in tact. However, if one squeezes the spine unevenly in the center, the bag can burst and the water inside will leak. This is how a herniated disk is caused. So when squatting, you should go as far as you can while maintaining a neutral spine. Save your back, save your knees, squat correctly!

04/15/2018

Many of the people I’ve come across often proport about a stiff neck or their neck hurting in general. Sometimes simple trauma to the back or neck can result in discomfort, but that is frequently not the case. The people that have been the most vocal and experience the highest levels of pain work behind a desk or spend a time in a hunched over position such as dentists. These groups of people spend hours at a time with their head leaning forward which causes a small craniovertebral (CV) angle. Simply, this means that their head stretches forward past their clavicles. Now think of your head as a weight and the neck is holding the support of this weight. Physics tells us that as the weight moves further, the amount of load will increase. When the human head extends it places a greater load onto the neck which tightens and strains craniocervical muscles. At a neutral position the head weighs 12 lbs. This is a minimal amount of strain on the craniocervical muscles. However, if the head leans roughly 3 inches from the clavicles, it places 42 lbs of force on those muscles. Overtime, this excessive strain will create pain in the neck. An excellent way to bring the neck back into the neutral position is through proper strength training. A study conducted in 2003 found that using myofascial release, the pain could be alleviated. Myofascial release is the act of releasing muscle shortness and tightness in order to reduce pain in the body, especially helpful in the shoulders, back, and neck. So if anyone reading this experiences neck pain, this could very well be the cause! I recommend finding someone to help you because it will only degrade over time.

04/12/2018

Over the past few months, many people that have walked into Functional Fitness and have mentioned knee pain. A common denominator was running. So why is that runners often experience knee pain? I would argue the problem lies in the hamstring. When a person runs it causes a contraction of the hamstring which is comprised of three muscles (Semitendinosus, Semimembranosus, and the Biceps femoris). These muscles connect at either side and behind the knee cap. This is significant because of the deleterious effects that running can have on the hamstring. Studies have demonstrated that running causes tightness, weakness, and shortening of the hamstring, which in turn can cause injury. Essentially when the hamstring becomes shortened it can tug at both the hip and knee causing rotation, and thus pain. Many of the people coming in with knee pain states how they stretch before every run, but they often are performing the wrong type of stretch. Dynamic flexibility exercises that involve eccentric contractions (muscle lengthening) are the most effective way to increase the flexibility of a muscle. Exercises suck as a Romanian Deadlift or hamstring curls along with others can achieve this objective. If you have knee pain consider this as the cause!

04/12/2018