Programs and protocols are usually perceived as static, as evidenced in the fact that new ones are typically recommended after several months. This relates back to the old term routine (“Will you write me up a routine?” …sound familiar?) Routines are, by definition “routine”… synonymous with being in a rut.
“Exercise is a PROCESS, not a program!”
It is for this reason that RTS recommends a process rather than a program or protocol. A process (a series of actions or operations directed toward a particular result -Webster) is, by definition, dynamic and constantly evolving in a goal oriented manner. Rather than a protocol, we utilize principles by which decisions can be made via a thought process.
Bio Anatomy: The Gluteus Medius Muscle
The Gluteus Medius is a broad, fan-shaped muscle located on the lateral side (outside) of the hip joint, and can be broken into three different divisions; the anterior fibers, the middle fibers, and the posterior fibers. Each of these three divisions plays an integral role in proper hip function, and plays a major role in controlled hip motion, as well as stabilization of the hip joint.
The anterior/middle and posterior/middle divisions will contribute to varying degrees of rotation of the thigh at the hipjoint (spin the thigh relative to the waist), while all three divisions collectively will contribute to abduction of the leg at the hip joint (move leg outward away Read the rest of this entry
Bio Anatomy: Shin Splints
Tibialis Anterior and/or Tibialis Posterior tendonitis or “shin splints” generally refers to pain anywhere along the shinbone (tibia) between the knee and the ankle. It occurs as an overuse injury with damage and inflammation of the tendons and muscles that run up the shin. Shin splints are commonly seen in runners and athletes.
Signs and symptoms may include pain along the front inside edge of your shin. You may also have pain on the inner back side of your leg. The area may be tender to the touch and in some cases can become red and swollen. You may be able to reproduce the pain of shin splints by pointing your foot and toes down, but it is mostly aggravated by activity and exercise. Your doctor may consider an x-ray to rule out stress fractures and other conditions.
One cause of shin splints is overuse of the involved muscles. This can happen with an increase in exercise levels, repetitive movements as in running and other stresses to the lower leg such as hard or changing running surfaces.
Another major (and often overlooked) contributor to shin splints is over-pronation or arch flattening from Read the rest of this entry