Science on Squat Cues – Is on your heels or evenly spread weight better? A Simple Experiment

Kat Dalecki doing 55kg squats for peak EMG measurements

Kat Dalecki doing 55kg squats for peak EMG measurements

Science on the Squat… controversial (for some) – It would seem that weight all on the heels is WEAKER and results in less activation of your hamstrings and quads!!!
For a while now, I have been wondering about the cue to remain on your heel, wriggle your toes etc etc. Apparently this is to increase the “posterior chain” activation…but pulling you toes up activates your anterior muscles…So, to end the speculation, I thought I would try a preliminary experiment to see if it was worthy of further study – don’t be rough on me – I acknowledge that this is not a high quality study but it was an interesting one to see if it was worthy of further study.

Method:
I did the following twice – once for biceps femoris and once for quads (I only had a single channel surface EMG unit)…1. 55kg squat is just below body weight for Kathryn Dalecki
2. 5 reps to warm up
3. 5 reps with weight on heels, toes up
4. 5 reps with weight evenly through the foot with ball of foot and big toe definitely down, weight through the centre of the logo on the tongue of Kat’s Reebok Nanos

Biceps femoris and quads (VMO/rectus femoris bias) were measured for peak EMG during the concentric (drive up) phase.

My theory was that evenly distributed weight would activate the posterior chain more…which would also increase the quads activation…plantarflexion of the 1st ray is a key component of the foot stability mechanism and activates and stiffens the posterior chain via the plantar fascia into the Achilles tendon.

Results:
1. Hamstrings peaked between 192 and 212 with toes up, between 232 and 250 with even foot
2. Quads peaked at around 280 with toes up and around 340 with even foot

Conclusions:
1. It is likely that an even foot distribution leads to better recruitment of hamstring and quadriceps muscles during a bodyweight squat
2. Toes up cue results in less activation of hamstrings and quads
3. Gluts would be interesting to assess with EMG – next time!
4. Further study on this is warranted
5. One subject does not make a solid conclusion and the study design can be improved etc etc etc – don’t hate on me, it was just to see what happened – I understand the limitations!
6. Try it for yourself!!!

Guess what Darren CoughlanCrossFit Football and I have been independently teaching for years?? 

So, place your feet on the ground. Keep the weight even throughout the whole foot ensuring that the big toe pad and ball of the foot (aka first ray), the ball of the outside of your foot and heel is in contact with the ground the whole time. If you do this, the centre of mass should be on the front of your ankle crease. I am looking forward to seeing if this makes a difference in activation in the sedentary, amateur, athletic and professional populations :)
Any comments, questions or discussion is welcome :)

Lowering the Crossfit Injury Rate

Whether you love or hate Crossfit, it is here to stay. I personally LOVE Crossfit. I wrote a blog post in April last year about Crossfit and why injuries occur – you can read it here. I have been consulting with high level and the general Crossfit population for well over a year now. This blog post is about the common issues that I see and how to reduce the injury rate in Crossfit…

Read more of this post

The Pelvic Floor – a draughty window or something more…???

Pelvic Floor Physiotherapist

Julie Wiebe

This post was inspired by Tweets from Julie Wiebe (www.juliewiebept.com).

To quote Julie from Twitter…the question was “What specific conditions do you think need specialist WH Physio care?”

I think the answer [to] that can’t be a formula and I think if we can change how we address MSK & pelvic floor and treat them together from the get go then women wouldn’t end up [with] the really awful stuff that internal [physios] have to sort thru. When I give courses I equate it to a drafty window that eventually turns into a huge reno project [because] the true issue wasn’t addressed early. Let’s normalize the pelvic floor, integrate it early in MSK and see if we can avoid the major reno projects internal therapists are seeing. Your thoughts?
My Thoughts:
I have been thinking about this for a little while.
Firstly, Julie is absolutely correct. Sometimes we see the problem (a draughty window) and we try to fix it. Doctors will say “oh, you can’t hold your bladder? Go see a WH physio” and then it becomes a “pelvic floor” problem, the patient doesn’t improve and doesn’t go back to the physio, gets referred for and has surgery (the big renovation) and a little while later the same problem is back… This is not a good result!
Julie’s suggestion to “normalize the pelvic floor” is correct as well. The problem has been that this can be hard to do. The pelvic floor could be the victim or it could be the primary problem. Let’s go through some brief examples but first a quick revision of the philosophy I use…
You may remember from other posts that I like to look at problems in a holistic manner. That means looking at:
1. The person’s story, what has meaning to them, their virtual body representation, their goals of treatment and their emotions.
2. Articular System – bones, ligaments, cartilage, etc
3. Myofascial System – muscles, fascia, tendons, associated soft tissues
4. Neural System – Brain, spinal cord, nerves, coordination
5. Visceral System – internal organs and their associated soft tissues
6. Strategies for Performance and Function – how the patient does what they do
The Pelvic Floor as the Primary Problem.
 If the pelvic floor is the Primary (main) problem, it means that it is responsible for initiating the cascade of reactions that are ending up causing the symptoms. Some examples of this are:
1. A physical tear of one of the pelvic floor muscles or their attachment to the bones
2. Local nerve damage causing dysfunctional pelvic floor contraction
3. A truly weak pelvic floor
I know this is a limited list but I am struggling to find other problems. e.g. coordination issue is actually a neural issue to do with the brain, a fractured pelvis is not a pelvic floor problem as the primary. In any case, if I find a Primary Problem Pelvic Floor, I refer to a Women’s Health (WH) Physio. I am happy to take  suggestions here for other conditions that require WH Physio…
The Pelvic Floor as a Secondary Problem
Now this part of the post is much easier! This is where a primary problem somewhere in the body impacts the pelvic floor in some way. Until you fix the primary problem, it will continue to affect the pelvic floor. Often, misdiagnosis of the pelvic floor as the Primary Problem results in frustration for the patient, therapist and doctor. If this happens, refer to a suitably qualified Musculoskeletal (MSK) Physio!!!
For me and my practice, the most common Primary problems come from around the pelvic region generating intra-abdominal pressure and so put pressure on the pelvic floor. Some examples:
1. Thorax and Lumbar dysfunctions – non-optimal biomechanics causing excessive activity of diaphragm, obliques or rectus abdominis with erector spinae tone. This can cause all sorts of secondary problems, one of which is a pelvic floor that appears to be weak but is really just tired of putting up with all this pressure from above! Or you can have asymmetrical pulling on the pelvic floor causing dysfunction.
2. Pelvic and hip dysfunctions – similar to above but sometimes dysfunctions can cause biomechanical disadvantages for the pelvic floor, compensations from other muscles bearing down to try stabilise a dysfunctional segment, altered neural input, etc etc
How do I manage these 2 different presentations?
Firstly, you have to diagnose correctly whether your patient’s pelvic floor symptoms are truly a pelvic floor problem (primary problem) or whether the pelvic floor is affected by other problems (secondary problem).
Next, you then have to decide if you have the skills to deal with the primary problem. I know my strengths and weaknesses. I will give a patient a small amount of time to develop her endurance and strength if I feel that is the primary. If I feel that she has a myofascial or neural problem or associated visceral problems (bladder or uterine prolapse), then off to the WH physio she goes.
If a patient has a primary problem elsewhere, I have 1-3 sessions to prove to the patient and to myself that I am on track. Otherwise I refer them on. If it truly is a Primary problem elsewhere, you should see evidence of change within the session and between sessions.
Management involves treatment of the relevant components of their problem (articular, myofascial, neural, visceral, strategy, person in centre of puzzle). This should then allow proper coordination of the pelvic floor to occur. Once that does normalize, I develop strength and endurance and ensure that this develops during their meaningful functional tasks.
I must repeat, this should happen relatively soon. If it doesn’t, you haven’t got the primary problem. Having said that, it can take time for muscles to develop etc but you should see steady, consistent improvements. If you have improvements that go back down to near your baseline measures, you don’t have the primary problem.
Check your ego at the door!
I believe that this is a lesson that most physios can learn. I know I have had to. Not knowing how to do something well does not mean that you are an ineffective physiotherapist. How you deal with a patient who doesn’t respond as expected is a measure of how good a physio you really are!
In Australia, we have 3-4 tiers of physios – Your regular physio with a bachelors (or now graduate entry masters), a Titled Physiotherapist who has a clinical masters or equivalent, specialists in training (me) who have the title of Associate of the College of Physiotherapists (but are still just titled physiotherapists) and Specialists.
Ideally, physiotherapists would refer difficult patients to Titled Physiotherapists for an opinion and a plan and Titled Physiotherapists would refer to Specialists (or specialists in training) for those that they can’t work out. It is like a General Practitioner doctor referring to Specialists – in Australian Physiotherapy, we have the Titled Physiotherapists in between.
When I refer someone, I send a letter explaining what I have found, what I would like assessed and for them to do what they think is necessary, just let me know what is going on.
When I get someone, I do the same back…so long as I know that is what they want! Sometimes I get nothing from the referring physio! They seem to want me to just take over…so I do…but no one learns!
Your patient knows you are a good physio and will actually appreciate your efforts to find someone who can help them. They will not appreciate you if you write them off as difficult or hold onto them as your patient for too long.
Conclusions:
1. Accurate diagnosis is so important to finding out if the Pelvic Floor is the Primary Problem or a Secondary Problem.
2. Once you have identified the Primary Problem, you should address it holistically and see improvements within 1-3 sessions.
3. If you don’t see consistent improvements, refer to someone else to check your work. This is actually being a good physio!!!
4. Check your ego at the door. You are there to help your client. Find other physios you can liase with to help you – no one is the complete package!
Please leave your thoughts below. A tough but interesting post to write!

How I work with pelvic floor physios

Thinking Girl

Who should I see about my problems?

FAQ: Who should you see if you have problems with your pelvic floor?

This is a great question. Ideally, you would see a physiotherapist who has had extensive Musculoskeletal (MSK) Physiotherapy training AND training in Women’s Health (WH) Physiotherapy. Unfortunately, there aren’t too many of these physios around. They are definitely out there but not all MSK physios know about the pelvic floor very well and not all WH Physios know about the rest of the MSK system.

Also, in my opinion, a thorough understanding of the thorax and pelvis is lacking among physiotherapists. I know for a fact that most Masters programs do not address these 2 areas very well. As an exercise (if you are a health professional), close your eyes and imagine the anatomy of the knee – most physios can picture this in good detail with bones, ligaments, cartilage and muscles all in the right place. Now do the same with the thorax…not so clear huh? Can you name all 13 joints that exist for the 4th Thoracic Ring (T3, T4, L+R 4th rib, Sternum)? I rest my case!

What I am good at…

I look at a person holistically – for a review of this, click here - and consider what regions are important to look at. For example, a patient might come in with difficulty controlling the bladder during exercise. Is it a joint, muscle, nerve, visceral or brain/beliefs problem? Is their pelvic floor strong enough? Does it relax enough? Is it on too long or too hard? Is it under pressure from other muscles or joints? Is the pelvic floor actually damaged?

All of these things are important to identify and investigate.

How I am Incomplete…

Now, the way that things work is this: If I want to be trained in Women’s Health, I have to do courses. However, whilst they would let me do the theory, it has been suggested to me that it would be highly unlikely that the other participants would allow me to do the internal examination practicals that I would need to do to learn. In theory, there are male obstetricians so male WH physios shouldn’t be a problem. In theory, it is sexist and discriminatory. In reality, I don’t mind. There are plenty of good female therapists around who I can refer to. I don’t need to be able to do internal examinations to be a good physio. I can live without the fear of being sued or charged with sexual assault!! There is enough work for everyone so let’s just share the love!!

Sharing the Love – I refer patients to good WH physios!

So, when there is a patient who looks like their primary problem is a damaged pelvic floor, I refer them to a WH physio I can trust. I will always check all the MSK systems to make sure that I have taken care of everything I need to make the WH physio’s job easier. I also write a letter explaining what I have found and what I think the potential problems may be and specific issues I would like an opinion on.

What I would like to see from WH physios…

Too often, patients get categorised into a WH physio problem or a MSK physio problem. This is an issue because it isn’t a holistic approach.

The type of WH patients I can help are those that don’t seem to be improving their bladder/bowel control, have an endurance problem, have pain…basically anyone who is not improving!

If you are a suffering from pelvic floor issues and your treatment doesn’t seem to be working, then ask your WH physio for a MSK physio referral. If you need help finding one, just ask me!

A holistic approach - is your therapist using it?

Conclusion:

Better understanding between MSK physios and WH physios needs to occur. Thankfully, the last 15 years has seen a great improvement in the communication between the 2 groups!

If you are a women’s health physio, I invite you to comment below and make sure you add your website or FB/Twitter page to your comments. That way, patients can locate you!

If you are a patient who has issues with your pelvic floor, please feel free to ask questions below about who you should see. Any good physio would be ok with you asking if a referral to a MSK or WH physio would be helpful :)

Remember, 1 in2 to 1 in 3 women will have pelvic floor issues in their lifetime. Let’s solve the problem, not just use panty liners!

What is the most common problem I see?

It gets noisy when I think...apologies...

FAQ: What is the most common problem I see?

In answering this question, it is so tempting to name a body area or structure as the most common – disc bulge, shoulder impingement, acute wry neck, tennis elbow, ACL injury etc etc. Statistically, a “diagnoses” like this could be counted and a “most seen” winner could be found. But that would go against my philosophy! I am after the root cause of problems, not the symptoms!

A refresher…

In a post about our philosophy – you can read it here -, I mentioned the Integrated Systems Model by Diane Lee and Linda-Joy Lee (no relation!).

To summarise what I look for, the key areas I assess you in are:

Clinical Puzzle from the Integrated Systems Model by Diane Lee and LJ Lee (2010)

1. Who you are – Your Story, what has Meaning for you, how you perceive your Virtual Body, what Emotions you may have about your problems, and what your Goals of Treatment are.

2. Your different systems – Articular, Neural, Myofascial and Visceral – for each area of the body that may be part of the problem…I have been known to assess people’s neck and jaw chasing down a foot/ankle problem!

3. The way you “do” the things you do in life – rest, lie, stand, sit, walk, run, exercise, work, housework, etc etc.

As you can see from the picture, it is like a 3 layered onion. The beauty of this model is that each layer can affect the other layers.

How do the 3 layers interact?

You might have a fear of bushwalking because you have sprained you ankle before (story, meaning, emotions) - this can cause you to tense up your muscles (myofascial and neural systems) which then affects the way you walk (your strategy for performance and function).

Or you may have a broken foot bone (articular), which makes you limp (strategy for performance and function) and affects how much you think about the foot (virtual body), your story and the emotions and meaning you place on the whole problem.

Or…you have learned to do a manual task a certain way because “that’s how it is always done” (Strategy for performance and function), which leads to certain motor patterns developing (neural) and, depending on who taught you, you may be REALLY committed to doing a task a certain way (meaning, story, emotions) and don’t want to change for some reason or another, even if it is straining your body (neural, articular, myofascial and visceral).

Bending over incorrectly is a coordination problem!

So what is the most common problem I see?

I would have to say that problems coordinating and controlling your joints are the most common problems I see. Some examples…

  • Bending from the back instead of from the hips leading to excessive strain of the muscles, joints and discs of your back eventually leading to pain, arthritis and other associated problems
  • Not being able to keep your hip “centered” in the socket leading to labral (cartilage) linjuries and eventually a hip replacement
  • This guy looks ok...but are his shoulders ok?

    Not centering the shoulder joint

  • Not keeping your back still during a lift/exercise
  • Your ribs twisting when they should stay still
  • Knees coming in together during a squat
  • Feet rolling in/out during exercises in an inappropriate manner

Looking back at the Clinical Puzzle picture, all of the above can be due to any of the 3 different layers being the main problem. However, I find the neural problem is the most common one I come across.

The Neural Piece of the Puzzle
Basically this piece of the puzzle is where nerves and your coordination are involved. Whilst you can have stiff joints, cartilage damage,  tight muscles, pinched nerves, a funny way of doing something or a psychological reason for your problem, I find myself STILL having to retrain coordination patterns.

How do you know if you have a coordination problem?

Here are some simple ways to tell if you need an assessment or treatment for a coordination issue:

  1. You keep getting injuries or the same injury doesn’t heal
  2. You can get past a certain performance point – can’t lift more weights, can’t do more, can’t progress, etc
  3. Sometimes it hurts to do something and other times it doesn’t, without any good reason for being different
  4. You are diagnosed with tendon or muscle tears without a serious accident like a fall or hearing it pop/tear
  5. You have cartilage issues/degeneration/tears without an accident or incident
  6. You are told you need to have you knee/hip.shoulder cleaned out
  7. You have muscle spasms that don’t go even after a massage – or they come back a couple of days after the massage
  8. You have flexible joints and you ache all over
  9. You feel like you have to stretch all the time

Comment below and tell me some of your symptoms and let’s see if it is a coordination problem or not…

How We Look for Problems – The Integrated Systems Model

I often get asked “What is the difference between a Chiro and a Physio?” and “How are you different to other physios?”. Fair questions.

Firstly, Chriopractors believe that keeping the nervous system functioning by adjusting the spinal bones optimises your health (source: Chiropractors’ Association of Australia). Physiotherapists also believe this but…

…Physiotherapists also believe that it is not just the nervous system that needs to be optimal. It is also the muscles, bones, joints, brain and vital organs that need to be optimal as well. That what we spend our time at university studying – the whole body and how it all works together. The bottom line is that there are good physios and bad physios, good chiros and bad chiros…the difference is usually what your therapist is looking for and how effective is it at getting you better – and all of that starts with what model you use to assess the patient – you!

There are many models to follow and all have something to offer. However, I currently like the Integrated Systems Model proposed by Diane Lee and Linda-Joy Lee (no relation to each other!). This model considers how your goals, values, story, virtual body and emotions interact with your Articular, Myofascial, Neural and Visceral Systems – then how all of that affects your strategies for function and performance. It is quite a complete system and is well-designed to be able to integrate new research as it updates our knowledge. (source: Discover Physio Website and the 4th Edition of the Pelvic Girdle)

So when you come for an appointment at Penshurst Physiotherapy Centre or with anyone else trained in the Integrated Systems Model, you will be sure to get a thorough examination. Once we work out what is affecting what, we then work our what to Release, what Alignment of your posture is optimal, what needs to be Controlled and then how to put it all together to Move better.

If you want to learn more or if you have other opinions, please post a comment below. I will be trying to post on different conditions regularly. If you have any particular areas or conditions or questions answered, please post them in the comments below! Thanks!

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