Speed Training with Nick Sorensen

By James Walker CCS, STM, BioSig, Master Trainer

Nick Sorensen trained with AE most of his 10 year NFL career during his off seasons, beginning in June of 2002, after being drafted and released by the Miami Dolphins. That first year we worked with him for five and a half weeks prior to the pre-season camp.

After the initial assessment, we focused on improving his explosiveness, lean muscle mass, his lower core function, flexibility, sprint technique, and reminding him of the correlation between all of those things and his speed. In addition, we addressed his scar tissue needs, in the shoulders, rotator cuff, and lower legs, which inhibited muscle recruitment and performance, along with a few structural balance issues.

Nick never had an issue with body-fat ratios or fat composition, due to clean-healthy eating habits, even in the off season his body-fat was in the 6% and during the season 4%. When Nick began, his best forty-yard time was 4.41 seconds, when he left for camp his best time was 4.35 seconds.

In 2003 we wanted to make him completely healthy, muscular, and strong from the previous season's injuries. By camp with the Jaguars Nick was performing 135 lb dips, 50 lb close grip pull-ups, and 225 jerk presses, all for 3 reps. Likewise his sprinting technique was superb, with excellent angles, tempos, power, and limb placement. His best 40-yard times were 4.28 and 4.23 seconds.

In 2004 we started early as well, working around an elbow injury that he sustained at the end of the 2003 season. Although his time with us was limited due to team obligations and constraints but our goal was to increase his lean muscle mass, strength, explosiveness, over all flexibility, and muscle balance.

During the remainder of his career we worked with Nick through and around injuries to the elbow, shoulder, and lower leg, team off-season training restrictions, releases, transitions, and new team auditions. We would try and maintain all his performance qualities, muscle mass, strength, speed, power, range of motion, structural balance, scar tissue, and any minor injury concerns.

Through it all he learned to be proactive, disciplined, consistent, informed, healthier, and prepared in all phases of his self-care. Nick has been one of the fastest players on each of his teams, the Rams, Jaguars, Browns, and in the NFL. He maintained his 4.2s speed, until his retirement as a result of a neck injury in 2010.

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Nine - Nutrition & Supplementation 101 Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Nutrition Con’t

d) Fats - consist of all oils from flesh, nuts, and plants including: butter, margarine, mayonnaise, vegetables, borage oil, flaxseed oil, CLA oil, GLA oil, beef, chicken, fish, lamb, egg yolk, turkey, and pork, and vitamins A, D, E, and K. Intake may be between 15-30% of total food intake, 1 gram of fat = 9 calories. Intake should be .3 gm (.4 gm if under 10/14 % body fat for males/females) per lb of body weight. So a 150 lb person take 45 gm per day and a 200 lb person 60 gm per day. The exemption to this is supplementation with omega 3 fish oil. We recommend taking 5-35 grams of omega–3 fatty acid such as Krill, salmon, omega 3, GLA, CLA, EPA, DHA, or EFA daily.

·      Eat lean choices of beef, pork, chicken, and lamb (cut off and discard extra fat)

·      Dietary fats are essential to the body and help to carry the fat-soluble vitamins.

·      Fats provide energy.

·      Fats surround and protect certain organs (heart, kidney, and liver).

·      Essential fatty acids help the liver to transport and breakdown fat and cholesterol.

·      Essential fatty acid help fat loss.

·      Essential fatty acid such as DHA help cognitive or brain function.

·      Essential fatty acid such as EPA help reduce inflammation and promote a healthy heart.

·      Choose monounsaturated fats such as olive oil, peanut oil, or oil with instead of trans-fats.

·      See vitamin function of A, D, E, and K.

e) Vitamins - consists of A, B, C, D, E, and K and are found in the foods that we eat, except D, which is also produced in the body with the help of sunlight. We recommend taking a daily multivitamin supplement to assist in your training.

·      Vitamin A found in fish oils and converted from carrots (carotene) helps tissue growth and repair, RNA production, and protects certain membranes from infection.

·      Vitamin B found in vegetables and animal tissue they help provide the body with energy, convert carbohydrates into glucose, metabolize fats and proteins, and aid in nervous system function and nerve health.

·      Vitamin C found in fruits and vegetables helps to heal tissue, form red blood cells, fight infections, reduce allergic reactions, maintains connective tissue, replenishes adrenaline, and protects vitamins B, A, and E against oxidation.

·      Vitamin D found in animal tissue, plant tissue, and fish-liver oils, and is produced in the body by exposure to sunlight, helps in the absorption and utilization of calcium and phosphorus, the development of bone and teeth , and nervous system function.

·      Vitamin E found in whole raw seeds, nuts, soybean, and cold-pressed vegetable oils, helps prevent vitamin A and other fatty acids from breaking down with other substances into harmful toxins, protects tissue, cells, and certain vitamins from aging, oxidation, and destruction. Enhances the endurance of heart, lung, and muscle cells.

·      Vitamin K manufactured in the intestines with the presence of certain milk related bacteria and in kelp, alfalfa, green vegetables, yogurt, egg yolks, fish-liver oils, safflower oil, and blackstrap molasses, helps blood to clot, carbohydrates to be stored in the body, and the liver to function normal.

f) Minerals - consist of calcium, chlorine, phosphorus, potassium, magnesium, sodium, zinc, chromium, iron, selenium, vanadium, etc…There are at least17 essential minerals that the body needs. Some are found in the body and others in foods. We recommend taking a daily multi mineral supplement.

·      Minerals are necessary for many mental and physical abilities.

·      Minerals are in bone, teeth, tissue, muscle, blood, and nerves.

·      Minerals assist in brain, heart, and nervous system functions as well as the building of bones and allowing physiological aspects to occur for athletics and everyday movement activities.

·      Minerals enhance muscle response, transmit messages and assist in the nervous, digestive, metabolic, hormonal, and endocrine systems. They also help in the utilization of nutrients from food.

·      Minerals help maintain water balance throughout the body and blood and tissue ph balance.

 Nutritional Summary-Recommendations:

1.    Daily water intake should be between 75-140 fl oz depending on your body weight and climate conditions.

2.    Daily protein intake should consists of a variety: beef, buffalo, chicken, exotic meats, fish, lamb, lean pork, shellfish, turkey, etc, and be between 150-400 gm depending on your body weight and goals.

3.    Daily carbohydrate intake should consists of mostly vegetables, especially leafy and green ones but reds and yellows also and some nuts and fruits, mostly low glycemic ones depending on your composition and may be consumed freely with little restriction if consumed without heavy sauces and oils.

4.    Take a daily multi-vitamin/mineral supplement.

5.    Take a daily multi-mineral.

6.    Take a omega-3 fatty acid supplement and vitamin D3 supplement.

7.    Take the post workout shake or meal – it is extremely important for muscle and strength development, recovery, and hormonal balance, which may be in supplement form for optimal absorption. Try to limit protein/carbohydrate supplement to the post workout meal.

8.    Learn to eat a variety of real foods, the proper type, time, amount, and portion, 4-8 meals per day.

9.    Protein-amino acid supplementation may be used during certain circumstances, meals, during workouts, or after workouts.

REFERENCES–

1. Paul Chek– “The Golf Biomechanics Manual”; “Scientific Back Training”;
2. Charlie Francis – “Training for Speed”.
3. Jurgen Hartmann and Harold Tunnemann –“Fitness and Training for All Sports”.
4. Michael Leahy – “Active Release Techniques Soft Tissue Management System”.
5. Richard Magill – “Motor Learning Concepts and Applications”.
6. Charles Poliquin – “Modern Trends in Strength training”; “The Poliquin Principles”; “Manly Weight    Loss”; “Winning the Arms Race”.
7. Mark Guthrie - “Coaching Track & Field Successfully”.
8. Jonny Bowden - “living the Low Carb Life”.     
9. Mario DiPasquale - “The Anabolic Solution”; “The Metabolic Diet”.   
10. Harvey Newton - “Explosive Lifting for Sports”.    
11. Steven Fleck & William Kraemer - “The Ultimate Training System - Periodization Breakthrough!”     
12. Bill Phillips - “Sports Supplement Review”.                                                                     

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Five - Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…

16. Reps and Sets Relationship – reps and sets have an inverse relationship, fewer reps require more sets while more reps require fewer sets.

·      In part this based on the motor learning principle of “repeated effort”- when learning a new skill, task, or lesson the more times it is repeated the easier it is to remember or to perform.

·      Consequently this “repeated effort” or practice will increase the number of times that the particular muscle fiber type and its corresponding energy system gets used thereby making future efforts easier and the muscle more conditioned.

·      e.g., motor skill of riding a bike or learning a different language or exercise, the more the effort is repeated the greater the learning capacity.

17. Super Compensation – the amount of time required for the body to fully recover from the previous workout or workouts.

·      There should be full recovery prior to repeating the same muscle workout for the best gains.

·      This will result in strength increases of 1-2% or by 1-2 repetitions each week.

·      Optimal increases will not occur with out the proper rest, recovery, and regeneration.

                                                                                                                                                                                                                              18. Technique and Posture – proper form and posture are necessary for correct muscle recruitment and optimal strength gains.

·      If a movement cannot be performed with the correct technique, form, and posture it should be stopped.

·      An assessment should be made to determine the reason, so that the necessary corrections can be made.

·      Remember correct technique and posture will optimize neural drive to the correct muscles and will prevent faulty muscle recruitment patterns.

·      E.g., excessive forward lean vs. upright torso in the squat, or treadmill vs. running outside.

19. Tempo-is the pace, rhythm, and time required for each repetition.

·      Planned tempo use will ensure correct muscle fiber and energy system recruitment, and will reduce injury and faulty motor patterns.

·      Tempo is usually expressed in counts e.g., 302, 301, 30X or 402, 401, 40X, or 502, 501, 50X, that are normal but may be 31X, 512, 911 counts.

·      The first number represents the negative (eccentric) phase of the rep, usually expressed in a 2-9 range.

·      The second number usually represents the midway point, usually expressed in a 0-2 range.

·      The last number represents the positive (concentric) phase, usually expressed in a X-2 range.

·      e.g., a 302 tempo for an arm curl, starting position at the bottom with the weight in front of thigh, a 2 count is performed while the weight is curled up to the shoulders, a 0 pause at the top or midway position,  a 3 count is done while lowering the weight to the start.

‘Train Safe, Smart, & Results Driven’

Training Principles, Four - Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…

10. Overload and Progressive Loading – neuromuscular adaptation occurs as a result of progressive amounts of overload or in other words your body adapts to progressive small amounts of stress (fictitious Greek wrestler Milo carrying the calf until it’s a full grown bull).

·      This adaptation is optimal when the progression of stress or overload is gradual and in small increments of 1-5% of the working intensity level (also called the Kaizen Principle of constant and never ending improvement by increasing in small increments over a long period of time).

11. Over Training - is caused by constant training that does not allow adequate time for recovery, regeneration, or super compensation to occur.

·      Symptoms may include irritability, increase in injury, healing time, resting heart rate, normal blood pressure, illness, change in mood and appetite, decrease in immune system and performance.

·      In addition to excessive inflammation, scar tissue formation, over compensation of other body parts, soft tissue strain and tear, bone fractures, and a weakened level of strength and conditioning.

·      Example-scar tissue, traps or hamstring or calve, get volunteer

12. Periodization or Periodized Training - is a pre-planed training plan, which consists of short or long-term cycles (days vs. weeks vs. months), with changes in the workout at regular intervals.

·      By manipulating your training variables, such as variations in exercises, reps, sets, and weight load intensities you will maximize your progress and motivation, and help to prevent plateaus, injuries, and over-training.

13. Posture, Stability, and Synergist Muscles – are muscles that assist the primary (larger) muscles by helping to hold a position to achieve the desired action. This help is called synergist.

·      e.g., when sprinting the ankle dorsi- flexor muscles and the toe extensor muscles put the foot in the correct position prior to the foot strike.

·      The synergist may also assist in achieving a particular action.

·      e.g; in elbow flexion the arm biceps may get assistance from the forearm brachioradialis muscle.

·      Often these muscles are the smaller muscles and/or the secondary actions of neighboring muscles.

14. Reflex Inhibition –when a muscle is injured by repetitive use, trauma, faulty motor patterns, imbalances, or scar tissue, the central nervous system shuts down the neural drive to the muscle (turns off the muscle) to protect it from further injury.

15. Rep and Set variation – rep and set ranges should be varied for each training cycle (2-4 weeks for advance trainees, 5-8 weeks for experienced trainees, 9-12 weeks for intermediate trainees, and 13-16 weeks for beginners).

·      This will allow total muscle and strength development and will reduce overuse syndromes.

·      For example a muscle hypertrophy workout cycle: cycle One - 6 reps x 6 sets; cycle Two - 12 reps x 3 sets; cycle Three - 8 reps x 5 sets; and cycle Four - 10 reps x 4 sets.

·      For example relative strength or power workout cycle: cycle One - 5 reps x 5 sets; cycle Two - 2 reps x 8 sets; cycle Three - 4 reps x 6 sets; and cycle Four - 1 reps x 10 sets.

·      The rep ranges should be based on your objectives, whether for relative strength and power or for hypertrophy strength or for muscle endurance, whichever need is the priority.

·      The set ranges will help determine and influence the conditioning of the muscle fibers trained.

 ‘Train Safe, Smart, & Results Driven’

Training Principles, Part Three -Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…

7. Muscle Balance – each muscle action or group has an opposite muscle action or group (agonist vs. antagonist).

·      e.g. triceps vs. biceps, must maintain a mutual balance in strength and flexibility to function properly.

·      In performance activity the antagonist muscles may act as a brake to slow down acceleration e.g. the elbow flexors act as a brake to the elbow extensors in a punch, so they need to be strong to perform this task.

·      Demonstrate-a throw or punch or sprint.

8. Muscle Fiber Type and Energy System – there are two basic muscle fiber types, slow twitch (IA) and fast twitch (IIAo, IIA & IIB). Each muscle fiber type has a corresponding energy system that supplies it and determines its action and performance parameters.

·      Slow twitch (IA) utilizes oxygen (aerobic) as its primary energy source, 3 minutes or longer duration and has an intensity threshold of 25% or less of the persons strength capacity and is used during postural and endurance activities.

·      Fast twitch oxidative glycolytic IIAo utilizes glycogen (anaerobic) and oxygen (aerobic) as its energy sources and is strength endurance oriented, 2 to 3 minutes in duration and has an intensity of 25% to 60% of a person’s maximal strength capacity.

·      Fast twitch glycolytic IIA utilizes glycogen (anaerobic) as its primary energy source and is strength oriented, 13 to 30 seconds in duration and has an intensity of 60% to 85% of a person’s maximal strength capacity.

·      Fast twitch phosphogenic IIB utilizes creatine phosphate (CP) and adenosine triphosphate (ATP) (anaerobic) as its primary energy sources and is explosive-power oriented, 1 to 12 seconds in duration and has an intensity threshold of 85% to 100% of a person’s maximal strength capacity.

·      Examples: 25-50 mile race vs.800-1500 meters vs. 200-400 meters vs. 50-100 meters sprint.

9. Muscle Receptors and Sensors – within the muscles there are various receptors and sensors (proprioceptors) that perform specific tasks e.g.,

·      vestibular receptors- measure balance and equilibrium;

·      muscle spindle- measures change in muscle fiber length and change in muscle fiber speed;

·      Golgi tendon organ- measures the range of motion (rom) or stretch in muscle tendons;

·      Ruffini receptors- measures the position of the muscle and joint in relation to space;

·      Pacinian corpuscle- measures the tension and pressure within the muscle fiber and tendon.

·      All of these sensors relay information from the muscles to the spinal cord and/or to the brain or central nervous system. In turn the appropriate muscle response occurs. 

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Two - Principles Of Exercise Science

By James Walker CCS, STM, BioSig, Master Trainer

There are quite a few scientific principles that apply to training. I will list some of my favorites that I use daily.

1. Central Nervous System Training (CNST) – is made up of the brain, spinal cord, nerve pathways, and sensors to the muscles and organs.

·      The impulse or signal to the muscles from the spinal cord is called neural drive, involving motor or efferent neurons, nerve fibers, motor units, motoneurons, and muscle fibers.

·      Things that interrupt and obstruct neural drive are poor posture, improper form, flexibility and strength imbalances, nerve injury, and scar tissue.

·      Demonstrate-ROM with proper vs. poor flexibility, seated rotation or elbow retraction

2. Critical Drop Off (CDO) – after the first set If the rep number drops by more than 2, e.g., from 6 to 3 reps or 20-30%, the particular exercise should be discontinued.

·      This drop off indicates neuromuscular exhaustion so stopping will prevent over training, reduce the possibility of injury, and allow the super compensation process to begin. So move on or continue with the next exercise.

3. Exercise Variation (EV) – by varying the exercises for each cycle over training and muscle imbalance can be significantly reduced.

·      For example during workout cycle one a flat chest press can be performed and for workout cycle two an incline press can be done.

·      Exercise variation may include changes in exercise selection, or changes in hand, foot, limb angle, or body position, and in apparatus type.

4. Faulty Muscle Recruitment (FMR) and Loading Patterns – faulty muscle recruitment occurs as a result of performing a task incorrectly and may be caused by:

·      Scar tissue present within the muscle which impedes its ability to function normally.

·      A muscle imbalance that effects the neural drive to the muscle.

·      Using too heavy a load so that the appropriate muscles can not perform the task.

·      Continuing to train while not addressing any of the previous issues or several other factors.

·      Remember how you practice will influence how you play and perform.

5. Faulty Loading Patterns (FLP) and Muscle Type Response – stability muscles also known as postural or tonic muscles tend to shorten and tighten under faulty or improper loading.

·      Their composition seems to be mostly slow twitch or IA type fibers.

·      While the dynamic, explosive, or phasic muscles tend to lengthen and weaken under faulty loading.

·      They seem to be made up of a predominance of fast twitch IIB and IIA fibers.

·      This is the general rule but some muscles may have dual roles and have a composition of several fiber types.

6. Muscle Action Response (MAR) – most muscles will be comprised of both fast and slow twitch fibers, however the percentages or ratios will vary based on genetics, and muscle group but training will affect it’s development.

·      E.g., fast vs. slow ratio may be 40:60 or 50:50 or 60:40 or 70:30, this will determine your athletic preference and possible physical training potential.

·      Muscles that flex joint angles like the arm and leg biceps tend to be comprised of mostly fast twitch fibers.

·      While muscles that extend the joint like the leg quadriceps and lower back erectors will have a greater endurance capacity.

·      Remember this is the general rule, individuals need to be tested to determine their specific muscle response.

‘Train Safe, Smart, & Results Driven’

Adhesions, Knots, Scar-Tissue, That May Affect Fascia, Muscles, & Nerves: Part III

By James Walker CCS, STM, BioSig, Master Trainer

In Part I, I defined the terms involved with adhesions, knots, scar-tissue, fascia, muscles, and nerves. In Part II, I identified the primary causes of adhesions, knots, and scar-tissue (AKS). In Part III I will discuss solutions or remedies to AKS formation through nutrition & foods, supplements, and treatment or management methods.

Proper nutrition is a very important part to manage AKS. Since stomach, cell, and tissue inflammation is an integral component of AKS formation foods that can reduce this are vital. For instance increasing the intake of anti-inflammatory foods, spices, and alkaline water may help immensely. Foods such as dark green vegetables, garlic, onions, mushrooms, peppers, berries, seeds, nuts, metal free fish, grass feed beef, organic eggs, and natural raised chickens. Like vegetables herbs and spices have anti-oxidant and ant-inflammatory abilities as well like cinnamon, curcumin, tumeric, oregano, rosemary, olive, ginger, and green tea help to reduce inflammation. To determine specific individual allergens an allergy test such as the MRT maybe necessary.

Specific supplements can help to reduce inflammation as well as remove AKS and dead cells. For acute responses products like Pain X, EFA Complex Px, Omega 3 6:1, Uber Curcumin 2.0, and Flame Quench Px to name a few relatively fast acting natural anti-inflammatory supplements that seem to work very well but without the adverse effects on the stomach or liver like meds or pharmaceuticals.

For chronic solutions products like Serrapeptase, Worbenzym, Vitalzym, and other forms of Proteolytic enzymes can help reduce inflammation aid in the removal of AKS and dead tissue cells from the body. Most of these supplements can be purchased from AE Training & Products, AE Creating Elite, local health stores, or over the internet. See my articles “Essential Supplements That People Don’t Need” and “ Favorite Supplement Brands”.

The best method to treat and manage AKS is through physical contact or hands on application. For instance applying tension or pressure to the affected area via massage, stroking, or rolling with an object. For example a foam roller, basketball, baseball, golf ball, lacrosse ball, or softball placed underneath the AKS area and rolling back and forth 6-20 times will start to break up the AKS. Often the adjacent muscles will need to be rolled as well due over compensation. The most precise treatment involves hands on care by a experienced practitioner of Myofascial Release, Active Release, Graston, or Scar -Tissue Management. They can usually assess and determine the severity of the AKS and provide the best care to remedy the problem.

Finally I hope that this information has been enlightening, educational, and helpful. Remember these suggestions are not the only remedies but are a good place to start. They will definitely enable you to stay healthier, more athletic, active, and lead a better injury resistant life style.

Part 1

Part 2

References:

• Clinical Mastery In The Treatment Of Myofascial Pain by Ferguson & Gerwin.

• Active Release Technique, Soft-Tissue Management System by M. Leahy.

• Sports Medicine Prevention, Assessment, Management, & Rehabilitation Of Athletic Injuries by Irvin, Iversen, & Roy.

• Fitness & Strength Training For All Sports, Theory, Methods, Programs by Hartmann & Tunnemann.

• Biosignature Modulation by C. Poliquin

Adhesions, Knots, Scar-Tissue, That May Affect Fascia, Muscles, & Nerves: Part II

By James Walker CCS, STM, BioSig, Master Trainer

Adhesions, knots, scar-tissue (AKS) caused by the excessive formation of fibrin on tissue will inhibit the function of those tissues. Over-training, inflammation, repetitive stress, trauma-injury, poor posture, aging, and inadequate nutrition may all contribute to the formation of AKS.

For example, over-training and inflammation that cause excessive formation of AKS on the fascia around the lower back and crest of the hip may develop into a mass or knot the size of a marble or golf ball. This mass may interfere with the nerve impulse or neural drive that occurs between the fascia tissue and the muscles of the lower back and hip. Because the AKS blocks the signal to these muscles other muscles may be recruited instead of the desired ones and a faulty motor-muscle recruitment pattern may result eventually leading to an injury.

Often if the AKS is so strong that it will restrict the range of motion (ROM) of the affected muscles as well as pull the connecting skeletal segment out of alignment or balance. Either scenario can result in muscle atrophy, weakening, de-conditioning, and loss in muscle tone. The above example may occur as a result of excessive treadmill or incline treadmill running caused by over hyperextension of the hip-thigh segment.

Repetitive stress and trauma to tissue leading to AKS formation within a muscle such as the bicep femoris of the hamstrings can prevent muscle fibers from contracting properly thereby irritating and inflaming the muscle tissue even more thus producing more AKS. Eventually this can lead to muscle shortening, tightening, and decreased ROM, then to a strain, tear, or pull within the weakest part of the tissue. The type of activity, movement, angle, and force will determine the severity of the injury as well.

Similarly poor posture, structural imbalance, and decreased circulation can affect a nerve segment within the correlating body segment thus assisting in AKS formation around the nerve. It can entrap that nerve, blocking the impulses to the muscle supplied by that nerve and other muscles along the path of the nerve. So muscle utilization will be difficult or compromised, affecting whatever movement is to be performed. Sort of like sitting 10,000 lb on top of an electrical cord to an appliance, over time the signal will dissipate or be interrupted making the devise useless.

Unfortunately aging is a contributor to AKS. As we age our production of the proteins and enzymes that help our bodies repair and regenerate healthy cells diminishes along with the proteins and enzymes that regulate AKS production. So we accumulate AKS easier as we age and it takes longer to break down and dispose of damaged tissues and cells. This process may also cause an increase in intra-cellular inflammation.

Inadequate nutrition may also aid in the formation of AKS by creating a blood, cell, and tissue environment that’s very acidic or inflammatory. Foods that may contribute to acidity and inflammation like processed flours, gluten, sugars, sodas, and snacks should be avoided or reduced. Artificial foods, drinks, and sweeteners will promote an acidic or inflammatory response as well. These antagonistic foods and their responses begin in the mouth and stomach and prohibit adequate protein-enzyme production while inhibiting the absorption of nutrients and the formation of healthy bacteria.

Next in Part III I will recommend foods, supplements, and treatment methods tomanage AKS formation.

Adhesions, Knots, Scar-Tissue, That May Affect Fascia, Muscle, & Nerves: Part I

By James Walker CCS, STM, BioSig, Master Trainer

What are adhesion's, scar tissue, or knots and how can they affect fascia, muscle, and nerve function? Lets start by explaining each of these terms. I'll begin with fascia, it's the thin layer of connective tissue that covers the muscles, tendons, vessels, and nerves. It’s like a latex glove or plastic wrap that fits around these tissues. In addition this fascia surrounds individual and whole groups of muscle fibers. If you have ever cut up a chicken you can see the thin almost translucent layer of tissue covering the muscle underneath of the skin, that’s fascia.

Next there are two types of muscle tissue, skeletal and smooth. Skeletal muscle is the elastic tissue that crosses over a joint and attaches to the bone to form a lever that produces movement, force, and locomotion. For example the biceps muscle in the upper arm attaches to the inside of the shoulder blade (scapular bone) and on the outside of the elbow at the forearm (radius bone) and contributes to elbow flexion or “making a muscle”. Since it attaches to bone it only makes sense that it’s called skeletal muscle. Also because we can start, stop, and control the movement willingly it’s action is considered voluntary.

The second type of muscle tissue is called cardiac or smooth. It’s responsible for the heartbeat or cardiac contraction, but in the stomach and intestines enables food and waste to be moved through the digestive tract. This type of muscle action occurs without our conscience effort and happens automatically, so it’s considered involuntary.

Nerves are fibers or cords that transmit electrical signals to various parts of the body i.e., brain, eyes, fascia, heart, lungs, muscles, organs, spinal cord, etc. It’s like an extremely complex highway or fiber optic system or matrix that’s alive and works 24/7 to keep us alive and functioning. The signals can originate from the brain or central nervous system or other sensory receptors.

Now adhesions, knots, and scar-tissue (AKS) are caused by the excessive formation of fibrin, a protein that helps form blood clots and repairs muscle, lung, and other tissue as a result of stress or trauma. The normal formation of fibrin contributes to and aids these natural processes but problems arise when excessive amounts are produced to form AKS. A thickening of the tissue will start to occur which initially is designed to strengthen and protect the area but too much will interfere with the normal function of the fascia, muscles, and nerves.

A visual analogy is like using glue to repair a broken vase but you continue to use the glue long after the vase has been fixed. Eventually you have a distorted vase that not only looks bad but doesn’t function as well either.

Okay, now I’m sure everyone has had enough of the biology session but unfortunately training and rehab comes down to science and math. So what’s the big deal about AKS? In part II we will discuss AKS in more detail and ways to lessen it’s affect.