Ishial tuberosity pain that looks like a hamstring but is not responding? Think QF.
We have always have found the quadratus femoris is one of, if not the, 1st hip muscle to become dysfunctional in hip pain patients. Perhaps it is due to it being the southern most stabilizer of the deep 6. Long known as an adductor, but also external rotator, we find it is employed eccentrically when the foot the planted and people rotate to the same side as weight bearing, or people take a “sudden stumble” while running. It often mimics an insertional hamstring strain with regards to location. We were happy to see it is getting some of the attention it deserves : )
The Mighty Quadratus Femoris
You mean a sauna can improve my endurance for running?
Did you know using a sauna can (in some areas) produce better results than exercise? I didn’t believe it either. What are we listening to this week? For 1, one of Dr Ivo’s new favs: Dr Rhonda Patrick
This is an absolutely great, referenced short on some of the benefits of hyperthermic conditioning (ie sauna use). One of the most surprising effects was benefits which exceeded exercising!
Here is one small excerpt:
Being heat acclimated enhances endurance by the following mechanisms:
It increases plasma volume and blood flow to the heart (stroke volume). This results in reduced cardiovascular strain and lowers the heart rate for the same given workload. These cardiovascular improvements have been shown to enhance endurance in highly trained as well as untrained athletes.
It increases blood flow to the skeletal muscles, keeping them fueled with glucose, esterified fatty acids, and oxygen. The increased delivery of nutrients to muscles reduces their dependence on glycogen stores. Endurance athletes often hit a “wall” when they have depleted their muscle glycogen stores. Hyperthermic conditioning has been shown to reduce muscle glycogen use by 40%-50% compared to before heat acclimation. This is presumably due to the increased blood flow to the muscles. In addition, lactate accumulation in blood and muscle during exercise is reduced after heat acclimation.
It improves thermoregulatory control, which operates by activating the sympathetic nervous system and increasing the blood flow to the skin and, thus the sweat rate. This dissipates some of the core body heat. After acclimation, sweating occurs at a lower core temperature and the sweat rate is maintained for a longer period.
waaaayyyyy more in her video. Check it out. I had to listen to it several times to catch all the details.
“The Deep 6” and their “not so talked about” role in the gait cycle.
Excerpted from a recent Dry Needling Seminar in, listen to this brief video and you will never look at these muscles the same way again.
It talks about the lesser known, eccentric role of the deep 6 external rotators during gait. This is really important from a rehab perspective, as these muscles are often neglected in the rehab process.
Do yourself and your clients/patients a favor and watch this informative short so you don’t miss out : )
How relaxed, or shall we say “sloppy” is your gait ?
Look at this picture, the blurred left swing leg tells you this client has been photographed during gait motion.
Now, visualize a line up from that right foot through the spine. You will see that it is clearly under the center/middle of the pelvis. But of course, it is easier to stand on one leg (as gait is merely transferring from one single leg stance to the other repeatedly) when your body mass is directly over the foot. To do this the pelvis has to drift laterally over the stance leg side. Sadly though, you should be able to have enough gluteal and abdominal cylinder strength to stack the foot and knee over the hip. This would mean that the pelvis plumb line should always fall between the feet, which is clearly not the case here. This is sloppy weak lazy gait. It is likely an engrained habit in most people, but that does not make it right. It is pathology, in time something will likely have to give.
This is the cross over gait we have beaten to a pulp here at The Gait Guys over and over … . . and over. This gait this gait, this single photo, means this client is engaging movement into the frontal plane too much, they have drifted to the right. We call it frontal plane drift. To prevent it, it means you have to have an extra bit more of lateral line strength in the gluteus medius and lateral abdominal sling to fend off pathology. You have to be able to find functional stability in the stacked posture, and this can take some training and time. Make no mistake, this is a faulty movement pattern, even if there is not pain, this is not efficient motor patterning and something will have to give. Whether that is lateral foot pain from more supination strategizing, more tone in the ITB perhaps causing lateral knee or hip pain, a compensation in arms swing or thoracic spine rotation or head tilt … … something has to give, something has to compensate.
So, how sloppy is your gait ?
Do you kick or scuff the inside of your opposite shoe ? Can you hear your pants rub together ? Just clues. You must test the patterns, make no assumptions, please.
Shawn Allen, one of the gait guys