How to maximally stress the MCL
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Here @eddie_wolverine demonstrates a mean sideways kneebar variation. Unlike a classic kneebar this leg lock isolates the knee ligament, medial collateral ligament. In addition to isolating the ligament there is not additional support from the bony articulation because the knee is slightly bent. This joint lock looks very similar to an orthopedic test used to assess for the integrity of the medial collateral ligament, the valgus stress test.
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Steps to maximize the breaking force on this leg lock variation.
1️⃣ Slight bend in the knee to unlock the bony articulation of the femur and tibia.
2️⃣Externally rotate the tibia to put the MCL on stretch.
3️⃣Impart a valgus force to maximally stress the ligament. .
I would recommend caution when applying this leg lock variation to give your opponent ample time to tap before their knee ligament is ruptured.
Which grappler doesn’t have tight hip flexors!?
Want to see Sebastian channel his inner Michael Jackson? You’re in the right spot!
When you’re done laughing, continue with the video – you will stretch your quads and give your hip flexors a bit of a break.
These are the poses we never do in jiu jitsu, but it’s so essential to counter all the movements from training.
If you feel any kind of pain while doing this, use the modifications showed/mentioned by Sebastian! If it still hurts, please go to https://www.yogaforbjj.net and contact us! We’ll be able to give you more guidance and tips.
Good training is fuelled by good nutrition. My favourite ‘cheat’ meal.
Good training is fuelled by good nutrition. My favourite ‘cheat’ meal.
– peel & boil potatoes for 10 min. Mash with some coconut oil – beat eggs
– mix in nuts and seeds
– mix in potatoes
– cook on a good non stick pan
– top with berries
#glutenfree #breakfast #bjj via @RiplApp
2018-05-20 13:36:31
How To Fix Thoracic Spine and Rib Tightness
I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.
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How To Fix Thoracic Spine and Rib Tightness
I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.
Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT
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How well does your knee rotate? ••••••••••••• As a clinician a very common findin
How well does your knee rotate?
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As a clinician a very common finding I see is patients who are unable to actively rotate their knee (even when they are not coming to see me for a knee injury).
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The tibiofemoral joint (knee) has 2 degree of freedom:
1️⃣bends and straightens (flexion, extension).
2️⃣shin spinning inside and outside (tibial internal and external rotation on the femur). There is a 2:1 ratio of external rotation to internal rotation, where the most rotation occurs when the knee is flexed to 90 degrees. Often clinicians focus on improving linear movement however introducing rotational movement can also improve global knee function.
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How do you improve your ability to rotate your tibia on your femur?
•Regressed knee controlled articular rotation: Since rotation is greatest at 90 degrees of flexion this is the best place to teach someone the movement. ✅Important tip: Drive your heel into the floor and keep your toes hovering over the ground. This helps to create irradiation for maximal motor activation plus minimizes compensatory ankle movement that often creates the illusion of the tibia spinning.
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@functionalrangeconditioning @functionalrangerelease @drandreospina @vertfit
Treating the hip capsule with functional release techniques ••••••••••••• After a
Treating the hip capsule with functional release techniques •••••••••••••
After a thorough assessment it was apparent the patient had poor hip mobility and extensibility. This was his second treatment, initially his right hip had 0 degrees of hip internal rotation.
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Functional release treatment to the hip joint capsule:
1️⃣Anterior hip: pectineus, obturator externus
2️⃣Posterior hip: piriformis, gemelli and obturator internus.
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The “release” mechanism involves:
1️⃣extrinsic forces: manual input with directional force on fibrotic aspects of the hip capsule.
2️⃣progressive angular isometric loading: the patient’s intrinsic isometric holds.
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Manual treatment was followed up with FRC mobility exercises: high tension controlled articular rotations and higher tension progressive angular isometric loading / regressive angular isometric loading to lock in those improvements. .
@functionalrangerelease @functionalrangeconditioning @drmchivers @drandreospina @vertfit
Hip impingement rehab ••••••••••••••••••• Hip impingement or femoroacetabular imp
Hip impingement rehab
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Hip impingement or femoroacetabular impingement (FAI) is a term to describe abnormal contact with the femur and the acetabulum. If left untreated this can cause irritation and result in degenerative changes to the hip. Often this is due to anatomical variance but also this may be due to capsular tightness and poor hip motor control.
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Impingement sign: The hallmark sign is pain with end-range flexion and internal rotation. This is a closing angle dysfunction.
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Rehab options using FRC concepts:
1️⃣Hip 90/90 Stretch + PAIL/RAIL to reduce passive restrictions and initiate end-range motor control.
2️⃣Hip Internal rotation lift off: This is a safe position to improve hip internal rotation mobility without working in aggravating ranges of motion.
3️⃣Hip controlled articular rotations: Focus on hip rotation control.
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Additional options may include Functional release manual techniques to the deep posterior hip capsule.
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Those with anatomical variance may require surgical intervention but I would recommend exploring conservative treatment first.
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@functionalrangeconditioning @functionalrangerelease @drandreospina @drmchivers @kinstretch
Ultimate rehab programs for grapplers, BJJ athletes and MMA fighters
Are you currently injured, or always dealing with an older injury?
You probably know we think yoga is great, but sometimes you need something more specific to rehab that injury.
We recently uploaded a bunch of rehab programs on https://www.yogaforbjj.net
Currently available are: elbow, knee, shoulder, neck and ankle rehab programs
Coming soon: lower back and hamstrings injury rehab programs
Created by Rosi Sexton – our expert that understands BJJ injuries and how to treat them better than pretty much anyone. She’s a BJJ brown belt, WMMA pioneer and an osteopath with her own practice.
Ready to start working on being injury free?
Try these exercises to prevent elbow tendonitis from BJJ
These quick forearm stretches will get your muscles warmed up and stretched out to assist with wrist mobility, help reduce pain, decrease forearm tightness, and decrease the risk of tendonitis in the elbows.
Free Shoulder Health e-book at www.jiujitsutherapist.com
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Twitter: jiujitsuPT
Music: https://www.bensound.com
Try these exercises to prevent elbow tendonitis from BJJ
These quick forearm stretches will get your muscles warmed up and stretched out to assist with wrist mobility, help reduce pain, decrease forearm tightness, and decrease the risk of tendonitis in the elbows.
Free Shoulder Health e-book at www.jiujitsutherapist.com
Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT
Music: https://www.bensound.com
Join our Private Facebook Group
How to KO your opponent ••••••••••••••••••••••• When discussing striking power yo
How to KO your opponent
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When discussing striking power you have to look at several factors:
1️⃣The amount of force the athlete can generate.
2️⃣The accuracy to place that force on the optimal location. Optimal KO spots are the mandible and temple.
3️⃣The type of strike to inflict maximal damage.
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One athlete and MMA legend who has shown exceptional ability for this is Fedor Emelianenko. While the Last Emperor may be past his prime last night he demonstrated he still has the skill to finish his adversaries very fast.
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Throughout his career Fedor has shown an affinity for rotational strikes. In my last post I discussed the difference between linear strikes and rotational strikes.
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“Rotational movement of the brain causes shearing forces that can lead to axonal damage. Shearing forces are most prominent near areas such as the midbrain section, where glial and axonal injury could result in severely debilitating consequences. Linear forces from a punch are often below the [mild traumatic brain injury] threshold.” This would indicate repetitive hook punches may be more damaging than jabs / crosses.
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Model predictions have shown that the laterally impacted brain experiences a larger skull deformation, a higher in- tracranial pressure, and a higher shear deformation as compared to a brain impacted from the frontal direction. (Zhang 2004)”
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“Higher linear and angular accelerations produced longer periods of unconsciousness (more than 3 times) on the side than at any of the other locations. (Hodgson 1983)”
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References:
1️⃣Zhang, L., Yang, K. H., & King, A. I. (2004). A proposed injury threshold for mild traumatic brain injury. Transactions-American Society of Mechanical Engineers Journal of Biomechanical Engineering, 126(2), 226-236.
2️⃣Hodgson, V. R., Thomas, L. M., & Khalil, T. B. (1983). The role of impact location in reversible cerebral concussion (No. 831618). SAE Technical Paper.
3️⃣Safinia, C., Bershad, E. M., Clark, H. B., SantaCruz, K., Alakbarova, N., Suarez, J. I., & Divani, A. A. (2016). Chronic traumatic encephalopathy in athletes involved with high-impact sports. Journal of vascular and interventional neurology, 9(2), 34.
Injured your ankle during training?
Whether it was a toe hold, heel hook, ankle lock – if you can put some weight on your foot, this video is for you.
This is day 1 of our new ankle rehab program which you can start immediately. Depending on your injury, you can either stay with day 1 for a while or continue with day 2.
The complete program is available on https://www.yogaforbjj.net and has 5 days that progress in difficulty.
Get some!
Training ACTIVE hip mobility •••••••••••••••••••• Mobility is the ability to acti
Training ACTIVE hip mobility
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Mobility is the ability to actively move ones limbs through a particular range of motion. Most people stretch to attempt to improve their mobility but this only solves part of the equation. .
“When someone wants flexibility what they really want is control.”
-Andreo Spina
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For USABLE hip mobility one must train the tissue in a lengthened positioning (ie stretching or progressive angular isometric loading) as well as training the shortened tissue (regressive angular isometric loading). Following preparing the tissue with PAILs/RAILs one progression to improving control is by using lift offs and hovers.
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1️⃣Lift offs are a form of mobility training that involves contracting tissue that is already in a somewhat shortened position. Some may refer to this as ‘active insufficiency’, which is the muscle not understanding how to contract any further. To improve specificity of training these are best achieved through positioning that minimizes compensatory joint motion. ?️Blocks to focus on the end-range motion.
?️Round objects positioned to minimize body leaning.
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2️⃣Hovers are a more advanced form of mobility training focusing on controlling the desired end-range motion. Again it is best to position yourself in a manner to minimize compensatory joint motion such as leaning away.
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Stretching is great but without an active component you will lose out on the potential benefits of real mobility.
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@functionalrangeconditioning @functionalrangerelease @kinstretch @drandreospina