Body Tempering by Donnie Thompson
I haven’t yet played around with a steel roller but I have been using a 70lb kettlebell. Not the same thing but it has done wonders for my tissues. Heavy lifting will break your body down and body tempering will help diffuse the tissues. Go to Thompson’s website to learn more.
The New Injury Rehabilitation Paradigm:
RICE Is Not NICE, Do METH Instead!
Instead of doing the RICE method: Rest-Ice-Compression-Elevation do the METH method: Movement-Elevation-Traction-Heat
No rest and no compression, use movement with traction instead. According to Dr. Tim McKnight (2010), rest will lead to atrophy and weakness and may disrupt balance and proper body positioning. Furthermore, compression can shut down blood flow to the area; whereas, traction will release the pressure and movement will encourage blood that is rich with healing factors, such as oxygen and white and red blood cells, to flow to the area. In addition, movement with traction reduces pain, enhances lymphatic removal of inflammation, improves flexibility, and restores normal joint alignment.
Absolutely no ice, use heat instead. Again, the key is blood flow. If you want something to heal, it requires blood! Don’t slow the process down with ice. You may, however, use varying degrees of elevation throughout the process. I learned this procedure from Dick Hartzell, co-author of the bookDon’t Ice that Ankle Sprain. Keep in mind that this applies to low-grade sprains only. (The Elite Trainer)
Icing Muscles Information | Feat. Kelly Starrett | MobilityWOD
This video goes into more depth on the why’s behind not icing. Great stuff here as always from K-Star. An oldie but a goodie.
Since reading Coach Ron McKeefrey’s book CEO Strength Coach I have begun batching my work. By luck I have done this in the past but it is a conscious decision to batch now. Since implementing this, I have noticed my productivity rise and anxiety decrease in relation to getting things done. My athletes haven’t responded well to workout cards in the past. So I will write down the workout on a card (copying it from my excel spreadsheets) and give them to the leaders of the group. In-season teams come in on their own time so they can pick the card up and go. Off-season teams are led by me so I take the card to refer to it. Some things need to be printed but this is a good way of saving paper and ingraining the day’s training for all teams because I have already written it down.
Dan John is a gift to listen to and there are many gems in this podcast. Must listen.
“IF, LIKE THOSE WITH THE GROWTH MINDSET, YOU BELIEVE YOU CAN DEVELOP YOURSELF, THEN YOU’RE OPEN TO ACCURATE INFORMATION ABOUT YOUR CURRENT ABILITIES, EVEN IT IT’S UNFLATTERING. WHAT’S MORE, IF YOU’RE ORIENTED TOWARD LEARNING, AS THEY ARE, YOU NEED ACCURATE INFORMATION ABOUT YOUR CURRENT ABILITIES IN ORDER TO LEARN EFFECTIVELY”
Carol S. Dweck
That’s it. Another installment of what I’ve been learning and doing this week. Did you like this? Would you like to receive these in weekly emails? Comment below and have a great weekend!