3. Moritz CT, Farley CT, J Exp Biol. 2005 Mar;208(Pt 5):939-49. Human hopping on very soft elastic surfaces:
implications for muscle pre-stretch and elastic energy storage in locomotion.
26. 赤足案例
• 罹患扁平足的 6 岁儿童平日多穿鞋运动,由此表明,足弓发育的
关键时期在 6 岁之 前。
• 此外,只有在光脚时,足部才能得到最佳的发育条件。因此应当
鼓励儿童多进行赤 脚运动。
Paul J. Lucas* , Michael M. Berrow, Richard K. Frazine, and Robert A. Neinast
27. 赤脚走路可降低下肢关节负荷,对舒缓关节炎有益
• 研究者让 75 名患有膝关节炎的受试者穿着平日穿的鞋子走步,
并对其进行 了步态分析。
• 在其步行时,研究者在多部件测力板上对外部标记进行了光电子
探测,并且 使其与步行速度相符。
• 赤脚走步时,臀与膝关节最高负荷会大大降低;膝内翻力矩降低
了 11.9%。
• 鞋子可能会增加下肢关节负担,对健康不利。
Najia Shakoor and Joel A. Block, ARTHRITIS & RHEUMATISM, Vol. 54, No. 9, September
2006, pp 2923–2927
28. 赤足运动是否能够缓解膝盖疼痛与关节炎?
•研究员就我们穿鞋与赤脚运动时的膝关节内收力矩(EKAM)分别做
了测量。 EKAM 反映了膝盖关节负荷从内侧到外侧的分布情况。
•EKAM 值越高,膝关节退化(罹患膝关节炎)就越快、越严重
•研究员发现,与赤足走路和跑步相比,穿运动鞋和跑鞋活动
时,EKAM 值 会有所上升
Radzimski AO, et al, Effect of footwear on the external knee adduction moment – A systemic
review, Knee (2011), doi:10, 1016/j.knee. 2011.05.013
69. 胶原组织弹性承载力会随年龄增长而降低
• 人体组织会随着年龄的增长而老化:胶原组织会发生变化(与僵化类似), 韧带强
度与刚度都会降低。
• 发生这种变化时,人体即进入衰退过程,身体活动会减少,疾病与其他不明 症状则
会增加(Frankel V 与 Nordin M, 1980)。
• 适应过程十分缓慢;若肌肉质量增加,可能会加重肌肉负担,从而导致筋腱 与韧带
等肌肉中的结缔组织损伤。(Zalessky 与 Burkhanov ,1981,美国)
• 因此肌肉过度肥大常常会减缓肌肉在锻炼、退化、以及速度/速度力量训练 后的
恢复速度,使发生损伤的几率大为增加。
Frankel V & Nordin M 1980 Basic Biomechanics of the Skeletal System Lee & Febiger
Zalesky M & Burkhanov A (19810 Muscle Condition and work capacity in track and field athletes
Legkaya Athletika 1: 1-7
70. 蠕变(物理学术语)
• 随着加荷速率的增加,胶原组织的强度与刚度都会显著提高。
• 我们强调应当合理利用高加速度训练方法。
• 项研究表明,膝盖韧带负荷极限可提高约 50%,此时加载速率增
加 4 倍 (Kennedy 等,1976)。
Tension studies of human knee ligaments. Yield point, ultimate failure, and disruption of
the cruciate and tibial collateral ligaments. Kennedy et al 1976 J Bone Joint Surg Am. 1976
Apr;58(3):350-5.
71. 老年人跑步训练:机械功与弹力
有假说称,年老受试者的受损肌肉运动时,其质量中心的垂直振动振幅较小,
向上 加速度较低,腾空时间也较短。该假说已经得到了证实。
也就是说:
•其储存的弹性能量较少
•其步频较高
•其为根据环境调整身体质量中心而作的外功较少
•其为适应质量中心、提高肢体运动速度而作的内功较多
Proc Biol Sci. 2008 February 22; 275(1633): 411–418. GA Cavagna M.A. Legramandi LA Peyre-
Tartaruga
72. 缓和预加载肌肉张力,使安全加载弹簧单元发挥最大效用
• 肌肉的放松能力在快速运动,尤其是周期性运动中起着尤为重要的作用
。进 行快速周期性运动时,三磷酸腺苷(ATP)会在肌肉收缩的间歇期间
起协助 作用。
• 充分动用与恢复储存在肌复合体中的弹性能量和拉伸势能,是进行有效
高速 周期性与非周期性运动的先决条件。
• 有研究报告称,效率较高的跑步运动可使在运动周期中消耗的机械能恢
复 60%,剩余 40%(Verhkoshanski,1996)。
• 上述科学家认为,肌肉对弹性势能的储存能力与长跑运动员的表现有关,
非 代谢能源贡献越大,跑步速度就越快。
Verkhoshansky YV (1996) Quickness and velocity in sports movements IAAF Quarterly New
Studies in Athletics 11 (2-3); 29-37
73. 弹性/弹簧能量
• 跑步时,身体的每一次弹跳都是通过肌腱单位在触地时伸展、在
跃起前收缩 来实现的。
• 肌腱单位的长度变化大多是由筋腱来维持的,已有证据表明,肌
肉会根据此 种变化进行等长收缩。
• 研究者已发现,跑步时的肌肉运动与筋腱的拉伸紧密相关——筋腱
通过伸缩 来为下一轮运动储存能量。
• 等长收缩要比动态收缩经济得多。
J Exp Biol. 2006 Oct;209(Pt 20):4051-60.Cavagna GA Istituto di Fisiologia Umana, Università
degli Studi di Milano, Via Mangiagalli, 32, 20133 Milan, Italy
75. 触地肌肉 or 弹簧悬置系统肌
肉
• 临时肌腱能量存储机制能大大减少肌肉束延长速度与能量吸收速度。可以说,
肌腱的作用与功率衰减器类似,可在能量耗散过程中避免肌肉因快速强劲拉 伸
而发生损伤。
• 要使肌腱弹簧发挥最大功效,其力学性能与功能必须一致。
• 从弹性机制的角度来看,这种性能即肌腱刚度。已有越来越多的证据表明, 肌腱
刚度可通过“重塑”来调整,以使肌肉——肌腱——负荷系统能够有效 运行。还有几
项研究发现,长期锻炼对肌腱刚度的增加有显著效果。
Proc Biol Sci. 2012 Mar 22;279(1731):1108-13. Epub 2011 Sep 28.Konow N, Azizi E, Roberts TJ.
Source Department of Ecology and Evolutionary Biology, Brown University,
J Appl Physiol. 2001 Jan;90(1):164-71.
Effects of long-term exercise on the biomechanical properties of the Achilles tendon of guinea fowl
78. 结缔组织强度 vs 肌肉强度
• 此外,肌肉组织可在几天之内适应新增负荷。
• 肌腱、韧带等结缔组织以及关节、骨骼、软骨等包含大量结缔组
织的系统只 在经历数周或数月后的逐步加载训练后,才有明显适
应或者增厚的迹象。
• 因此在开运动处方时,必须考虑不同系统的适应速度,避免适应
速度低的系 统因过度训练而发生损伤。
• 要使结缔组织发生酸痛与损伤的几率降到最低,应当逐渐增加训
练负荷,避 免激增或爆发式训练。
McDonagh and Davis 1984
79. 触地训练 vs. 跃起训练
弹簧悬置系统
•有研究发现,中心极限训练可大大提高离心力量与耐力,但对向心
力量与耐 力产生的影响微乎其微(Frided ,1983) 。
•进行中心收缩(centric contraction) 时肌复合体会被拉长,因此处于
伸展状 态的 SEC 弹性结构承受的负担要比进行向心收缩时大,发
生损伤的风险也 有所增加。所以肌肉劳损多发生在运动的离心阶段
,这也是不足为奇的。
Friden J,,,, Seger J, Sjostrom M & Ekblom B 1983a Adaptive Response in Human Skeletal
Muscle Subjected to Prolonged Eccentric Training Int J Sports Med 4(3): 177-176
Garrett W (1986) Basic science of musculotendonous injuries In Nicholas J & Hershman E (eds)
The Lower Extremity and Spine in Sports & Exercise CV Mosby Co, St Louis : 42-58
92. 10 TIPS
•TIP #1 GAIT EVALUATION
•TIP #2 WALK BAREFOOT
•TIP #3 KEEP MOVING
•TIP #4 LOWER YOUR BMI
•TIP #5 SPINDLE CELL EVALUATION
•TIP #6 STRETCH AND SPINDLE CELL
THERAPY
•TIP #7 PRACTICE YOUR WALK
•TIP #8 TRAIN BAREFOOT DIRECTION DRILLS
•TIP # 9 INFLAMMATION CHECKED
•TIP #10 WEAR SHOES WITH HEEL GUIDES
93. 谢谢
Dr James Stoxen DC
www.teamdoctorsblog.com
teamdoctors@aol.com
Editor's Notes
Robert Goldman, Dr Ron Klatz, Stephanie Kou and her team
Human Lever and Human Spring Model and Approach
Progressive regenerative medicine and anti-aging medicine is defined as the earliest detection, intervention and prevention of age-related diseases. The current standard of care only requires doctors to do evaluations of the musculoskeletal systems when patients present with signs and symptoms of anti- aging related diseases.
Anti-aging medicine and the Human Spring Model and Approach exceeds this standard by practicing a form of medicine aimed at improving patients’ performance to the Olympic level for their age group before the pain even starts.
Have your gate evaluated prior to signs and symptoms
TIP #1 GET A GAIT ANALYSIS EVEN IF YOU HAVE LITTLE OR NO SYMPTOMS
GAIT ANAYSIS how the spring reacts to gravity impacting the body to the ground
We do a lot of walking! In one year we take 3,650,000 steps and 36,500,000 steps in 10 years So by doing the math, by our 30th birthday we have taken 109,500,000 and by our 70th birthday we have taken 255,500,000 steps. Now you can see how even subtle abnormal movement in the joints can add up to enough wear and tear of the cartilage to force you into a knee or hip joint replacement surgery.
Walking is a learned activity - Walking is something we should never take for granted. First of all, walking is a skill that is learned. We’re not born with the skill to walk. We require the coordination of over 300 muscles to walk
Running Injuries
Most important is the ability of the spring suspension system to handle the force of the landings
When two objects collide they will both become damage to a degree.
When they human body and the earth collide it is the human spring that protects the body from millions of collisions per year.
That happens with the landings
The spring and its suspension system are what protects us from these impact forces
Every movement you make is powered by a miraculous spring mechanism.
Once you learn how it works, the important functions it serves, how it breaks down and locks, and how it effects so many aspects of your health, you will see why so many suffer and are misdiagnosed leading to rapid aging.
Then when I teach you my new approach to releasing, strengthening and supercharging your human spring, you will understand how certain athletes can high jump seven feet over a bar or run fifty miles without stopping, while other people can't jog, walk, lift weights of even get up out of a chair without pain.
The efficiency of your body's motion has everything to do with the integrity of your human spring.
Lever Mechanisms or Spring Mechanisms?
The Human Lever Model
Observe as a lever
Examine as a lever
Treat With the Lever Approach
Train Like a Lever - Resistance Training
Advise - Shod Running
The Human Spring Model
Observe as a lever and a spring
Examine as a lever and a spring
Treat With the Lever Approach and the spring approach
Train the Lever Mechanisms - Resistance Training
Train the spring mechanisms – Plyometrics
Advise – barefoot running
Unfortunately, the world doesn’t regard the body as a living spring.
Consequently, they are missing out on the most important aspects of how the human body moves, protects itself, recycles energy and functions in a world governed by the laws of nature, physics, engineering and common sense.
If the body is a lever and a spring then today's current medical practices and exercise approaches defy the laws of nature, physics and engineering.
If I am right then all current standard-of-care examination treatment, rehabilitation, training, and advice needs to be overhaulded
I know, that's some pretty strong language but after you hear the science you will understand my position better
HUMAN SPRING THEORY
The human spring stores mechanical potential energy therefore it is an efficiency mechanism.
The human spring absorbs forces of landings therefore it is a protective mechanism.
The human spring allows the foot to land on uneven surfaces adjusting the body mechanics to the terrain.
The human spring is integrated into the biomechanics therefore it is essential for stress/strain free motion
HYPOTHESIS - Weakness or locking of the spring can lead to fatigue, increased risk for acute injury, inability to heal and accelerated aging of the body’s systems.
Human Lever Approach ignores spring mechanisms and instead adds supports when the spring mechanism breaks down
Bedridden - Bed
Wheel Chair - 4 Wheels
4-Prong Walker - 10 Supports
Cane - 7 Supports
Orthopedic Shoes and Orthotics - 6 Supports
Orthotics - 6 Supports
Motion Control - 4 Supports
Footwear - 4 Supports
Barefoot - No Supports
HUMAN SPRING
So the arch of the foot is actually a leaf spring possessing spring energy in the engineering of the structure of the bones and ligaments that create the arch spring-like structure.
This leaf spring of the foot is further loaded and unloaded with spring energy with the tendons that support it from above in a muscular cuff I call the "pronator-supinator cuff" or the "spring suspension system muscles" When we look at a very close view of the foot landing, we can see the tendons of the tibialis posterior stretching to lower the arch through spring loading. You can see the arch load. It becomes a spring configuration loading up the stretch energy of the tibialis posterior tendon and other cuff muscular tendons as other springs.
In other words, the human foot is a marvel of engineering.
LANDING MUSCLESSPRING SUSPENSION SYSTEM MUSCLES
HUMAN SPRING SUSPENSION SYSTEM
Cuff Muscles – Tibialis Posterior, Tibialis Anterior, Peroneals,
Spring Off
1st two toes hold all the weight
toes 3 – 5 balance
Where Spring Breaks down metatarsal cuneiform joints
LANDING MUSCLESSPRING SUSPENSION SYSTEM MUSCLES
ELASTIC DEFORMITY
This type of deformation is reversible. Once the forces are no longer applied, the object returns to its original shape.
The ability of the spring to deform, store energy, reform to its exact original shape, releasing energy.
THE ABILITY OF THE SPRING TO DEFORM, STORE ENERGY, REFORM TO ITS EXACT ORIGINAL SHAPE, RELEASING ENERGY
This is the key principle behind aging
The ability of the spring to bend and return to its original shape
Energy is developed when the spring loads in kinetic or potential energy
Energy is released when the spring unloads at toe off releasing this energy
This happens 2 ways
Loading of the leaf spring of the arch of the foot
Loading of the elastic muscle tendon mechanism of the pronator supinator cuff and achilles tendon
PLASTIC DEFORMITY
In physics and materials science, plasticity describes the deformation of a material undergoing non-reversable changes of the shape in response to applied forces.
The human spring deforms, stores energy, does not return to its exact original shape, releases less energy.
ENERGY, DOES NOT RETURN TO ITS EXACT ORIGINAL SHAPE, RELEASES LESS ENERGY
The spring bends but does not completely return to its original shape
Bunions
Degeneration of the Meniscus
Degeneration of the hip socket
Herniated disc
Cervical cranial headaches
Elastic vs Plastic Deformity
Yield Strength
Beyond the elastic limit, permanent deformation will occur.
The lowest stress at which permanent deformation can be measured.
Spring Mechanics - Hookes Law
BREAKDOWN OF THE IMPACT PROTECTION(spring) AND ENERGY RECYCLING MECHANISMS
Weakness In spring suspension system
Drop and Lock in the Mechanism
Abnormal Motion
Stress and Strain
Wear and Tear
Silent Inflammation
Painful Inflammation & Accelerated Aging.
1. We have an obesity epidemic
2. Depression Epidemic
Compressive Forces
Failure of Prevention Medicine
Preventive Medicine Is not working
EXAMPLES
Causes of Weakness in the Human Spring Suspension System
TIP #2 LOWER YOUR BMI - Overload - Weight Gain, back packs, pregnancy
TIP #3 KEEP MOVING - Sustained Standing
TIP #4 TRAIN BAREFOOT - Binding devices – casts, footwear
Modern society has changed forcing us to wear shoes causing weakness
Modern conveniences have taken the hunt out of our daily routine causing weakness
A Case for Bare Feet
A high concentration of flat foot among six-year-old children who wore shoes as compared with those who did not, implies that the critical age for development of the arch is before six years.
Furthermore, optimum foot development occurs in the barefoot environment, and, therefore, children should be encouraged to partake in barefoot activity.
Walking Barefoot Decreases Loading on the Lower Extremity Joints in Knee Osteoarthritis
Gait analyses were performed on 75 subjects with knee OA while they were wearing their everyday walking shoes and while they were walking
Optoelectronic detection of external markers during ambulation over a multicomponent force plate, and were matched for speed.
Peak joint loads at the hips and knees significantly decreased during barefoot walking, with an 11.9% reduction noted in the knee adduction moment.
Shoes may detrimentally increase loads on the lower extremity joints.
Can Barefoot Activity Alleviate Knee Pain and Arthritis
They looked at the external knee adduction moment (EKAM) when we are wearing shoes and when we are barefoot. EKAM represents knee load distribution from the inside to the outside of the knee joint.
The higher the EKAM is, the greater and faster the progressions of deterioration (osteoarthritis) of the knee joint.
These researchers found that sneakers and running shoes increased EKAM when compared to barefoot walking and barefoot running
Nature January 2010 Lieberman et al., Nature, 463: 531-565
Scientists have found that people who run barefoot, or in minimal footwear, tend to avoid Heel-striking, and instead land on the ball of the foot or the middle of the foot. In so doing, these runners use the architecture of the foot and leg and some clever Newtonian physics to avoid hurtful and potentially damaging impacts, equivalent to two to three times body weight, that shod heel-strikers repeatedly experience.
People who don’t wear shoes when they run have an astonishingly different strike.
By landing on the middle or front of the foot, barefoot runners have almost no impact collision, much less than most shod runners generate when they heel-strike.
Most people today think barefoot running is dangerous and hurts, but actually you can run barefoot on the world’s hardest surfaces without the slightest discomfort and pain. All you need is a few calluses to avoid roughing up the skin of the foot. Further, it might be less injurious than the way some people run in shoes.
Daniel E Lieberman, a professor in Harvard's new department of human evolutionary biology
Foot Strike Patterns And Collision Forces In Habitually Barefoot Versus Shod Runners
Habitually barefoot endurance runners often land on the fore-foot
Habitually shod runners mostly rear-foot strike, facilitated by the elevated and cushioned heel of the modern running shoe
Kinematic and kinetic analyses show that even on hard surfaces, barefoot runners who fore-foot strike generate smaller collision forces than shod rear-foot strikers.
This difference results primarily from a more plantarflexed foot at landing and more ankle compliance during impact, decreasing the effective mass of the body that collides with the ground.
Shod Versus Unshod: The Emergence Of Forefoot Pathology In Modern Humans?
They investigated the frequency of metatarsal bone pathologies in contemporary and habitually unshod vs shod
The metatarsal elements from four human groups were examined for pathological variation. Three were from recent rural and urban shod populations (Sotho, Zulu and European) and one from habitually unshod pre-pastoral Holocene people
The pathological lesions found in the metatarsals of the three shod human groups generally appeared to be more severe than those found in the unshod group.
This result may support the hypothesis that pathological variation in the metatarsus was affected by wearing of footwear and exposure to modern substrates
Lever Mechanisms
Static Evaluation or Lever Evaluation
When does the spring mechanism begin to breakdown
Breakdown of the spring mechanism is happening sooner due to obesity in children and a lack of exercise to counteract the forces overloading the spring mechanism
This means accelerated aging of the musculoskeletal system and the sequela in the other bodies systems is happening sooner than previous generations
Aging happens at every age
Children must have a gait evaluation, spring check, diet, exercise and footwear advise to begin their anti-aging medical preventive approach
Dynamic Lever Evaluation
Practitioner typically ONLY examines that lever
Practitioner typically ONLY treats that lever
May find the lesion
Cannot check elastic or eccentric elements with lever exams
The eccentric component is the landing where most of these injuries occur
Most weight bearing conditions one must check spring to determine the cause
Most weight bearing conditions one must check spring to determine why its not healing
TIP #1 – HAVE YOUR GAIT EVALUATED
BANG AND TWIST WALKING
VS
SPRING AND ROLL WALKING
Is the spring in tact or does the body absorb impacts with lever mechanisms?
What is the yield capacity of the spring (hookes law)
The force of the landings or F = M x A where we check at different speeds
And
The vectors. What is the alignment
Gait evaluation at different speeds because forces become exponential from walking to running
The spring may stay in tact and function fine under forces of walking but breakdown during running
What is the yield capacity of the spring (hookes law)
The force of the landings or F = M x A where we check at different speeds
50%
1x
1.25
3
Can Inserts Interfere with Spring Loading
Step one: Evaluate the landing position of the spring
Step two: Evaluate the spring and roll from supination to pronation
Step three: Evaluation of the foot position under the center of gravity
Step four: Evaluate for internal forces or stress on the spring
Overload - Weight Gain, back packs, pregnancy
Industrial Age
Sustained Standing
Binding devices – casts, footwear
Chronic fatigue –
Imbalanced Exercise - Not adequate Absolute Strength of this group and No Spring Training
Industrial Exercise –
Walking, running or with poor technique
Previous injury not rehabbed completely Catastrophic Neurologic Incident or Stroke
Psychological stress
Inadequate or inappropriate Medical Care
Cultural or social
Genetic defects
The vectors. What is the alignment
COMPENSATING MOTION happens when the spring does not adjust the force of the impact with ultimate precision
I sports we call it form and technique
causing bunions and mortons neuromas.
TIP NUMBER 5 - DO SPINDLE CELL – GOLGI TENDON MANIPULATION ON YOUR FEET AND ANKLES EVERY DAY
10 – 40 hours of muscle spindle work
Release The Abnormal Internal Compressive Force
Muscle spindles which detect changes in muscle fiber length and rate of change of length.
Golgi tendon organs which monitor the tension and muscle tendon during muscle contraction or stretching
TIP NUMBER 6 – DON’T HEEL LAND
DECELERATION LANDING
Neutral Landing
ACCELERATION LANDING
Link the pattern of the gait to the pattern of the protective spasms and inflammation
TIP # 9 GET YOUR LEVELS OF INFLAMMATION CHECKED
Painful
Silent
Normal
Accelerated Aging
Heart Disease
Cancers
Brain fog
Depression
Alzheimer's
Parkinson's
Dementia
TIP #7 DON’T JUST WALK. PRACTICE YOUR WALK FOR IDEAL FORM AND TECHNIQUE
So telling someone to walk a lot for exercise without insuring you are exercising with an intact spring could actually be aging you
TIP # 5 CHECK YOUR BODY FOR OVER REACTIVE SPINDLE CELL SPASMS
STEP ONERelease The Abnormal Internal Compressive Force On The Human Spring
Steps to Increasing Impact Protection and Energy Recycling
Release The Abnormal Internal Compressive Force On The Human Spring
Increase Depth Of Loading Of Forces Into The Human Spring
Strengthen The Spring Suspension System via Lever Strengthening
Strengthen The Spring Suspension System via Spring Strengthening
Maintain
Treatment of Muscle Spasms that Preload the Spring Protection and Energy Recycling Mechanisms
Muscle spindles which detect changes in muscle fiber length and rate of change of length.
Golgi tendon organs which monitor the tension and muscle tendon during muscle contraction or stretching
Dr. Arthur Prochazka
Professor, Centre for Neuroscience,
School of Molecular & Systems Medicine.
507 HMRC
University of Alberta
Dr. Arthur Prochazka
Professor, Centre for Neuroscience,
School of Molecular & Systems Medicine.
507 HMRC
University of Alberta
TIP #7 PRACTICE YOUR WALK
RETRAINING ABNORMAL MOVEMENT PATTERNSRUNNING-WALKING FORM & TECHNIQUE
TRAINING INVOLVES REPEATED MOVEMENTS TO STORE PATTERNS
Positive Engrams
Negative Engrams
You must reteach healthy walking
You must reteach healthy running
Use it or loose it
2nd toe towards the target
STEP TWOSTRENGTHEN THE HUMAN SPRING LEVER SYSTEMRESISTANCE EXERCISES SPRING SUSPENSION MUSCLES
LEVER RESISTANCE EXERCISE
Spring Suspension System
Strength Training
Move the body in directions other than front to back
Spring Suspension System
Strength Training
Move the body in directions other than front to back
STEP THREESTRENGTHEN THE HUMAN SPRING SPRING SYSTEMBAREFOOT RUNNINGJUMPING DRILLSPLOMETRICS
There is a gap in the way doctors think and do and what athletes and patients require for top performance
We advise our athletes to apply more force to enhance spring energy
Absolute Strength Training
Spring Strength Training (Plyometrics)
Refraining from Spring Training leads to weakening of the spring mechanisms of the body and acceleration of the aging process
Reduction in Spring Elastic Capacity of Collagenous Tissues with Age
Aging reveals changes in collagenous tissues similar to those caused by immobilization with reduction in strength and stiffness of ligaments occurring with advanced age.
These changes may need you not only to the degenerative process, but also to reduce physical activity, superimpose disease states and other undefined processes (Frankel V & Nordin M 1980)
Adaptation occurs more slowly and connective tissue such as tendons and ligaments that in muscle and any increase tension may possible in the muscle tenderness complexes by the increased muscle mass can cause damage to these structures (Zalessky & Burkhanov 1981) the US.
Thus extensive hypertrophy usually leads to slower muscle recovery after exercise, deterioration and speed, speed–strength and speed as well as an increased incidence of injury.
Creep (a word used in physics)
Collagenous tissue increases significantly in strength and stiffness with increased rate of loading
There by emphasizing the intelligent use of training with high acceleration methods.
One study found an increase of almost 50% in load of knee ligaments to failure when the loading rate was increased for four fold (Kennedy et al 1976)
Old men running: mechanical work and elastic bounce
The results support the working hypothesis that the impaired muscle function in the old subjects results in a smaller amplitude of the vertical oscillation of the centre of mass, with a lower upward acceleration and a reduced duration of the aerial phase.
These in turn imply:
(i) less elastic energy stored
(ii) a higher step frequency
(iii) a lower external work to maintain the motion of the centre of mass of the body relative to the surroundings, and
(iv) a greater internal work to accelerate the limbs relative to the centre of mass.
Walking and runnig form and technique advice according to the human spring model
Relax to Maximize Depth of Safe Loading Elastic Spring Elements to do the Work
The ability to relax muscle is very important for rapid movements especially in cyclical actions, which involve recent assists of ATP during the phases between muscle contractions.
The adequate retrieval of elastic energy stored in the muscle complex, together with the stretch–shortening potential of force output, or valuable prerequisites for efficient high velocity cyclic and acyclic movement.
Verhkoshanski 1996 reports that economical sprinting activity can result in the recovery of about 60% of total mechanical energy expended in the movement cycle, with the remaining 40% being
He had set a high correlation between the muscular capacity to store potential elastic energy and the performance of distance runners, with an increase in the contribution from non-metabolic energy sources taking place with increased in running velocity
Elastic or Spring Energy
In the elastic-like bounce of the body at each running step the muscle-tendon units are stretched after landing and recoil before take-off.
Evidence has been provided suggesting that muscle is kept quasi-isometric with the consequence that the length change of the muscle–tendon unit is mostly sustained by tendons
It has been found that much of the muscle activity in running is associated with tensioning of the tendons, which thereby store energy for successful cycles of movement
Isometric contractions are considerably less expensive than dynamic contractions
Free Stored Elastic Energy
The ability to use stored elastic energy depends on the
The velocity of stretching
the magnitude of the stretch
the duration of the transition between the termination of the eccentric and initiation of the concentric phase of the movement.
This delay between the two phases should be minimal or the stored elastic energy will be rapidly dissipated.
Because a more prolonged delay will allow fewer cross bridges to remain attached after the stretch (Edman Et Al 1976)
The greater the velocity of stretching it during the eccentric contraction, the greater the storage of elastic energy (Rack & Westbury 1974)
Temporary tendon energy storage led to a significant reduction in muscle fascicle lengthening velocity and the rate of energy absorption. We conclude that tendons function as power attenuators that probably protect muscles against damage from rapid and forceful lengthening during energy dissipation.
For tendon springs to operate effectively, their mechanical properties must be matched to their function.
For elastic mechanisms is tendon stiffness, and there is increasing evidence that the stiffness of a tendon is ‘tuned’ by remodeling to allow for the effective operation of the muscle–tendon-load system. Several studies have now documented significant increases in tendon stiffness in response to long-term exercise
Eccentric vs Concentric Training
An eccentric contraction refers to muscle action winch the muscle force succumbs to the imposed load and the muscle complex lengthens. Not only is it metabolically much more efficient than concentric contraction, but it’s also capable of generating higher forces (Kaneko 1984) (Komi 1973) (Rodgers And Berger 1974)
In addition this difference between concentric and eccentric contractions has been found to depend on the velocity of contraction (Komi 1973)
As the velocity of contraction increases, so do those maximums eccentric force increase whereas the maximum concentric force decreases even though the corresponding EMG for the given muscle group remains reasonably constant.
Hookes Law
Increase Depth Of Loading Of Forces Into The Human Spring
Dynamic Plyometric-Impact Stretching
Plyometric impulsive stretching, which involves rapid termination of eccentric loading followed by a brief isometric phase and an explosive rebound belying and stored elastic energy and powerful reflex muscle contraction.
This stretch shortening action is not intended to increase range of motion, but to use specific stretching phenomena and to increase speed strength of movement for a specific sporting purpose.
Connective Tissue Strength vs Muscle Strength
More over, muscle tissue adapts to increase loading within several days
Connective tissue such as tendons ligaments and joints and bones or systems which contain a high proportion of connective tissue such as bone and cartilage only display significant adaptation and hypertrophy after several weeks or months of progressive loading
It is vital that the prescription of training takes into account the different rates of adaptation of all systems involved and avoids overtraining systems with the lowest rates of adaptation.
Gradual increase in training load and avoidance of impulse or explosive methods is essential for minimizing the occurrence of connective tissue soreness and injury,
TIP # 11 TRAIN THE LANDINGS LIKE TAKE OFFS
Spring Suspension System
(Frided 1983) found that a centric training to failure produces market increases in eccentric strength–endurance, but minimal changes in concentric strength–endurance.
Since lengthening of muscle complex occurs with the centric contraction the stretching SEC series elastic component is exposed to greater strain than under concentric conditions and the potential for increase of injury. Thus it is not surprising to learn that most muscle strains and ruptures occur during the Eccentric phase of movement (Garrett 1986)
TIP # 12 DO JUMP ROPE
What To Consider When Developing a Strong Spring with Endurance?
The development of strength–endurance is a an inherent characteristic and the fundamental principle of training for developing general endurance. Training for strength–endurance is determined predominantly by:
The magnitude of the load
The rest interval between training sessions
The length of the training period
Additional levels of strength–endurance of the athlete
The kinesiological structure of the movement
Relative involvement of static and dynamic strength–endurance
TIP #8 STRIVE TO RUN BAREFOOT
TRAIN BAREFOOT IN MULTIPLE DIRECTION DRILLS
Barefoot to Bedridden
Barefoot - No Supports
Footwear - 4 Supports
Motion Control - 4 Supports
Orthotics - 6 Supports
Orthopedic Shoes and Orthotics - 6 Supports
Cane - 7 Supports
4-Prong Walker - 10 Supports
Wheel Chair - 4 Wheels
Bedridden - Bed
Bedridden to Barefoot
Reclaim Your Youth
Current Standard of Care
Overload - Weight Gain, back packs, pregnancy
Industrial Age
Sustained Standing
Binding devices – casts, footwear
Chronic fatigue –
Imbalanced Exercise - Not adequate Absolute Strength of this group and No Spring Training
Industrial Exercise –
Walking, running or with poor technique
Previous injury not rehabbed completely Catastrophic Neurologic Incident or Stroke
Psychological stress
Inadequate or inappropriate Medical Care
Cultural or social
Genetic defects
Overload - Weight Gain, back packs, pregnancy
Industrial Age
Sustained Standing
Binding devices – casts, footwear
Chronic fatigue –
Imbalanced Exercise - Not adequate Absolute Strength of this group and No Spring Training
Industrial Exercise –
Walking, running or with poor technique
Previous injury not rehabbed completely Catastrophic Neurologic Incident or Stroke
Psychological stress
Inadequate or inappropriate Medical Care
Cultural or social
Genetic defects
Exercies barefoot
Exercise without the spring mechanism restricted by a leather or rubber binding device
Abebe Bikila
Study in India with children
Zola Budd Barefoot Runner breaking the world record and setting the world record for the maximum force on the bare human foot
Balancing Drills
Running Drills
Arlovski Rope Jumping
Arlovski Double Leg Training Drillls
Single Leg Drills
Zola Budd Barefoot Runner breaking the world record and setting the world record for the maximum force on the bare human foot