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Andy Graham Author

Author of dark fiction and fantasy, dystopia, horror.

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Exercise

Just squat, bro’.

July 21, 2015 by andygraham Leave a Comment

This post was originally written for my osteopathy website. If you are interested in running/ squatting or exercise, you may want to read on anyway.

I have read and heard a lot over the last six months or so about running being bad for you (1). It supposedly wears out the joints, destroys your knees, causes muscle catabolism, physical armageddon etc. This is as opposed to squats, hinging patterns (i.e. deadlifts), pulling exercises and being able to resist rotation, which are all ‘primal/ fundamental/ essential’ movement patterns (or whatever the latest buzz word is) (2).

Don’t get me wrong, I am not against squatting, deadlifting etc. Competence in these movements is highly beneficial (3), and would help us all to some degree or another:

Squatting

  • Squatting an appropriate weight can be good for you. (See this)
  • It is a basic ‘pattern’. (same study)
  • It can increase strength, endurance, cardiovascular health and self-esteem.
  • Endorphins!
  • Squats don’t ‘wreck’ healthy knees or backs or whatever else is in vogue. (See this. However, for long term health this study favoured front squats over ‘back squats’, especially with meniscal tears. The authors’ statement that there is less joint compression is shared by strength coaches such as Ben Bruno. In Starting Strength, Mark Rippetoe contests this. His reasoning is decreased hamstring involvement in front squats means there is therefore less of a restraining effect on the ACL. An effect illustrated here in landing from jumps.)
  • It can help with overall mobility and lower body/ back strength. (See this again)
  • It is something we do daily (if you’re sitting down while reading this post, how did you get into this position?).

Now, let’s look at:

Running

  • Running an appropriate distance/ speed can be good for you. (See this)
  • It is a basic ‘pattern.’
  • It can increase strength, endurance, cardiovascular health, bone density and self-esteem. (again)
  • Endorphins!
  • It doesn’t ‘wreck’ healthy knees or backs or whatever else is in vogue. (See the above study again. These older abstracts (here, here, here) on distance runners also don’t find a connection between between running and knee OA. This one in a different population had equivocal results but not negative results.)
  • It requires minimum equipment and training (a sense of direction is desirable, though).

Stop using extreme examples to demonise normal behaviour

Weight, distance, speed etc. are all relative to the individual. Being able to squat the equivalent of a small family car (complete with wet dog in the boot) isn’t always good for you, unless you’ve trained for it. Similarly, running isn’t always the ‘best’ exercise for everyone all the time. It depends on the individual at that moment, their training history, physical status, wants, needs and all the other biopsychosocial factors at play (see an earlier post of mine for a brief intro on this).

We’ve all seen the obligatory train-crash videos on the internet of someone missing a squat and hurting themselves, or running and pulling up short with an injury. Does this, therefore, invalidate all types of squats and running for everyone?

Sometimes, it may be advisable not to run (or squat) for a while or at least balance it with something to complement it. Occasionally, running or squatting may be contraindicated. But generally, most people should be able to do some kind of exercise (4).

 

CJvMfX-WUAAsJsvpicture courtesy of @AdamMeakins. The Sports Physio.

Exercise choices are not always ‘either/or’

Not every exercise is suitable for everyone at all times, but not many exercises are inherently ‘bad’. I sometimes wonder why people sit on opposite sides of the fence throwing hyperbole at each other to see what sticks. Are they doing it:

  • in an attempt to make themselves feel good about the group they have chosen to identify with?
  • because it validates their choices and/or limitations?
  • to drum up business?
  • or do they have a genuine physical reason not to run/ squat etc.?

Heard of the nocebo effect?

Such attitudes can do more harm than good. They help fuel the ‘don’t-do-this-or-else’ approach to treatment/ exercise/ life that seems common these days. This holds people back when we should be empowering them.

You’re crazy! You’re saying I should make my granny run a marathon.

It depends, I haven’t met your granny.  But that kind of statement is typical of many discussions these days; hearing what you want to hear and distorting the facts to suit you. It is something best left in the playground but now seems the front line tactic of choice in many quarters, especially those in a position of (perceived) authority and with vested interests.

My son’s granny is almost 70 and planning a tough mudder next year to celebrate, having raced her first at the age of 68. One of my fathers-in-law (it’s complicated) is just past 70 and can’t walk any reasonable distance, but is fine on his bike. Which one of these am I going to encourage to run? Which one will I suggest to maybe just stick to cycling for now? Would I advise either of them to squat? Probably, yes. But only if they wanted to and then well within their physical capabilities (see this on exercise ‘dosing’ and this earlier post of mine on exercise and my unscientific take on ‘slow’ progress).

And then you could look at this 95 year old who only started exercising at around 60 and broke the 200m world record in early 2015. Maybe he is a ‘genetic outlier’ who can tolerate this naturally. Maybe we should not look for excuses for our behaviour, and congratulate him on his.

The choice, execution and grading of any exercise needs to be taken on an individual basis. High diving with a grade 3 spondylolisthesis would probably take a lot of positive thought to deal with. Sprinting shortly after a recent hamstring tear and maximal squats on an acute disc would also not be my first choice of intervention.

So…

Instead of jumping on the latest bash-the-exercise bandwagon and prescribing everyone several sets of ‘brace and tuck, pull back and down and NEVER-FLEX-YOUR-SPINE!’ (5), why don’t we celebrate the fact that someone wants to exercise? Why don’t we work with them to achieve it where possible, even if it is running. Besides, if our ancestors hadn’t been able to run, I suspect many of you wouldn’t be here today reading this post.

“Hey look, a lion/ enemy soldier/ live volcano!”
“Just squat, bro’, that’s all you need.'”

Thanks for reading.

Andy

 

(1) Which type of running do they mean? Jogging? Trail running? Marathons? Sprinting? Middle distance? Treadmill? Hills? Barefoot? Extreme? Or are they lumping all ‘running’ into one heap just as some endurance athletes appear to do with anything involving any kind of dumbbell or barbell?

(2) I feel I should mention how much I love deadlifts at this point just to get my ‘man card’ validated. That seems to be how this kind of post usually runs. I do. I love deadlifts and squats, I’m just not particularly good at them. Yet.

(3) Exactly how we do these is material for another post. Briefly, I think that unloaded movements have a lot more biomechanical give and take than loaded movements.

(4) Even if it’s Crossfit or prancercise. I admit to struggling with one of these, but that’s my issue.

(5) If we should never flex our spines, why do we have joints in the spine? Yes, flexing the spine (or any joint) and loading it beyond what it can tolerate is a problem. However, flexion or any other vectors are not problems (neither is sitting, but let’s not go there today…).

(6) There are various people you can look at for all things squat/ lifting related. Try these for a varied approach: Bret Contreras, Tony Gentilcore, Ben Bruno, Eric Cressey, Mark Rippetoe, Jim Wendler and Mike Robertson (Some are more old-school, others more evidence based, all have something to offer). As regards running, check out Mr Tom Goom aka The Running Physio (Mr Goom, if you’re reading this, apologies for spelling your name wrong in my previous post).




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Filed Under: Exercise, Therapy, Uncategorized

The January Gym Syndrome

January 21, 2015 by andygraham 1 Comment

The January Gym Syndrome is not just limited to January. It is just when it is most pronounced, unlike ILS or TTSCAAPBOIP Syndromes*, which are more of a warm weather problem. The January Gym Syndrome is a concept I explain to my clients/ patients (depending on your preference for the word) and it is my contribution to the over-medicalisation of our world. Please bear in mind when you read this that:

  • it is more of a ‘common sense’ opinion piece rather than a researched, fully referenced piece of work (they’re in the pipeline. Somewhere).
  • I am an osteopath with an interest in exercise both personally and professionally, not a personal trainer or strength coach (there go half the readers).
  • it is a post about general exercise, NOT rehabilitation.
  • it is aimed at new or ‘casual’ exercisers rather than people with a longer training history and/ or those who are happy with what they are doing.
  • for many it will be a case of stating the-bleeding-obvious, if so, please forward it to someone who may benefit from it.

The January Gym Syndrome

Person X has renewed their annual New Year Resolutions and is determined to get fit. Again. This person goes into the gym on Jan 2nd, still partially hung-over and picks up every weight they can see, even the dusty ones usually reserved for some kind of weird shrugging variation (that is more of a gurning exercise filmed for their mates rather than anything else). As a result they hurt themselves, or are sore for days, or find that they get to mid-February and things aren’t going the way they thought they should. They have stopped losing weight (though numbers on the scales aren’t everything), their deadlift has stalled, their run times aren’t changing, they keep falling off the bosu as they bicep curl in the squat rack and the skinny kid in the baggy t-shirt and mismatched training gear is still warming up with a weight way over their maximum. Slowly but surely the doubt sets in, the injuries mount up or mutate into something more persistent, the enthusiasm wanes and person X quits.

“I tried. It didn’t work. Anyway, I’m too busy with work/ kids/ family and there’s a new film out tonight.”

That is understandable up to a point (see below). Sometimes there is so much going on that something has to give and exercise is often the first to go. We all have different priorities and only you can make that call. I get a little annoyed by the it-only-takes-20-minutes-a-day type posts that swagger around the net which pay no attention to what may be going on in that person’s life. Some people are running at full capacity anyway and don’t have another only-20-minutes, parents in particular. The smug posts of buff people posing in yoga pants and tight muscle vests droning on about the stuff on the inside being the most important don’t help things either.

However, if you replace the word ‘exercise’ with ‘movement’, things may become easier to achieve. I hope to talk more about this at a later date but there are simple ways of moving more;

  • using the stairs
  • standing more
  • walking

All of these can be hugely beneficial and more easy to fit into your day than a ‘formal’, scheduled session. It’s also worth bearing in mind the long-term benefits. Physical activity is well documented as one of the fundamentals of health, including prevention and treatment of more ‘medical’ conditions.e.g.:

  • hypertension
  • cognitive function
  • inflammation and DM
  • a potential role in reducing pain perception
  • depression
  • reducing anxiety – the article also links to papers on better mood and cognition.
  • Also sedentary behaviour is now associated with a greater risk of death than obesity
  • And strength and proprioceptive training have been linked to both injury prevention and the former to performance benefits  in endurance exercise when done well (more on these at a later date).

Popularity is sometimes confused with efficacy.

It makes sense to try and do something but how do you get started? The obvious thing is to talk to someone;

  • a reputable trainer/ coach (read this and this first)
  • a physical therapist
  • a knowledgeable friend/ colleague
  • join a decent club
  • pick a plan off the internet.

The last option has its own potential problems; not every expert hiding behind a keyboard is what they seem (the irony of that last statement). Popularity is sometimes confused with efficacy and not every opinion is a fact, a problem rampant in manual therapy. I strongly recommend the above options first if you are new to exercise/ activity but if none of the above appeal to you, aren’t possible or you want to do it alone, then you may want to bear the following in mind.

  • Clear things with your doctor (that’s the disclaimer).
  • Pick a goal; you can have help with this but only YOU can choose this goal.
  • Make it enjoyable.
  • Plan; work out how many times a week you can REALISTICALLY train/ exercise and how long for (be brutally honest about this to avoid letting yourself down). Then consider dropping one session and shaving a few minutes off the time.
  • Prepare; do any research you need to do BEFORE you get going, so when you arrive you are not looking around the gym/ park/ beach/ pool thinking “and now what?” It’s a variation on the military expression of ‘proper preparation prevents poor performance’ (there may actually be more words in their version).
  • Start easy; whatever your maximum is or was (weight, distance, speed etc), or whatever you think it is, start at around 50% of that, 25% if you want to be really careful, especially if you are coming back from a lay-off for any reason. It is an arbitrary number, I know, and sounds fairly low (I’m sure there are more accurate ways of gauging this level) but I’m not particularly gung ho with other people’s bodies. What it does achieve is getting round the problem of starting at 75% and when you get carried away you possibly over-stretch yourself.
  • A slow, sensible progression; increase the exercise load SLOWLY; reps, sets, load, %RM, distance, speed, laps, lengths etc. And don’t increase too many variables at the same time.

I appreciate that none of these points are unique or new. The last two have been made much more eloquently by many people, such as Jim Wendler in his strength training manuals 5/3/1 and Beyond 5/3/1, who talks about starting light and making slow progress. Tom Goom (@tomgoom) aka The Running Physio has a very good, detailed post relating to running here. Lifting or running may not be your thing, these are just examples to illustrate my point.

Consider getting some coaching before you start. It doesn’t need to be three times a week for ever (similarly you should question a physical therapist if their treatment plan appears to have you coming back once a week or month until the next New Year). It is better to try to learn how to do something right from the outset, rather than wasting time further down the line.

It may also be possible to apply these principles to other areas that often seem to crop up in NY resolutions lists;

  • getting up earlier
  • dietary changes
  • postural changes (though the reasons to do that need to be questioned, poor posture is not the same as pain.)
  • moving more (standing, walking, stairs)
  • I am not going to mention smoking (I don’t) and drinking (much less than before, having young kids has drastically reduced my weekly intake) other than refer you to this.

A sensible progression appropriate for you.

Some people appear to be able to do the shock tactic and get away with it, others seem to struggle, go cold-turkey and quit. The idea of a slow, sensible progression appropriate for the individual is not new but seems to be lost in a have-every-thing now approach. If you finish frustrated, thinking that you could have done more, the next time you train you can do more. If you finish so sore and beaten up that you can’t sit down for a week, you have blisters, ‘a joint in your neck is in the wrong position and needs putting back**’ or your ‘ribus maximus is playing up because of an imbalance in your upper plantaris sling’ (more on therapeutic doublespeak at a later date), you may be a little more reluctant to go back and may have also stalled your progress. Hurting yourself or someone else is easy; getting healthier, fitter, stronger or quicker isn’t if you have no idea of what to do other than stretch, stroll on a treadmill, curl, pose and refuel on liquid sugar. Unfortunately, the reams and reams of virtual paper of conflicting advice on the internet don’t make it any easier.

Slow progress is still progress.

Start light, short or slow depending on your activity, take small steps and you can keep going forwards. Surely it is a better mindset to be in – a cycle of positive reinforcement, success breeding success – rather than a boom and bust approach that may only reinforce the idea that you can’t do it. Common sense? Definitely, but sometimes the obvious things need repeating. It is NOT a guaranteed way of avoiding injury; you do stuff, things can happen, but at least it goes someway towards minimising that risk. The alternative of not doing anything is not really a long-term option.

As for what type of exercise you do; that’s a whole other, never-ending post and something that is out of my area (though foolishly, I may attempt it). An important factor to remember is that it has to be fun, or at the very least you don’t mind doing it, something I feel is often overlooked. You can have the best, most expensive program/ plan in the world but if it just sits in your gym bag taunting you from under your shiny new shoes, then it is doing nothing for you except possibly adding another layer of ‘I failed’ to your attitude towards exercise.

I realise that this post leaves out many important issues such as motivation, goals, resources, money, time and has only touched on others e.g. a suitable exercise/ activity for you, how you go about it and the crucial factor of progression. However, what I have attempted to show is one possible solution to a common problem, the January Gym Syndrome.

Moderation is not always a bad thing.

Andy

* Tight-t-shirt-cross-arms-and-push-biceps-out-in-photo Syndrome
** It isn’t and doesn’t. Ever. If a joint in your neck is ‘out’ or ‘in the wrong position’ you go to a hospital or a morgue, not a physical therapist.



Filed Under: English, Exercise, Therapy

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