Chiropractic

If I have shoulder pain and I’m a swimmer, what are 3 steps you’d suggest taking to heal it?

3 Steps to Healing Shoulder Pain for Swimmers

Hey Grant, if you have shoulder pain and are a swimmer, what would you do to heal it? Fortunately, I know you pretty well Grant, but for other swimmers out there, I don't exactly know your issues. So this is a general answer. What I would say is get it evaluated by a professional, a healthcare professional, whether it's a physical therapist, a movement optimization therapist, a chiropractor, or a physician if necessary to see what the issue is. It could be anything from labrum tear to just movement imbalance. But from my position as a movement optimization therapist, I analyze to see the posturing and range of motion of the shoulder. And typically for swimmers, if you have shoulder pain, it doesn't have to do with the mobility of the shoulder. It typically has to do with the mobility of the thoracic spine. So if you're unable to move throughout your range of motion without issues, check your mid-back, check your spine, and work on that range of motion, increasing the strength there. That could help very, very much.

Get your shoulder evaluated by a professional healthcare provider, such as a physical therapist, movement optimization therapist, chiropractor or physician if necessary. Check the range of motion of your thoracic spine and work on increasing the strength there to help with shoulder pain.

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To heal shoulder pain as a swimmer, I would suggest taking these three steps. First, get it evaluated by a healthcare professional such as a physical therapist, movement optimization therapist, chiropractor, or physician to determine the underlying issue. This could range from a labrum tear to movement imbalances. As a movement optimization therapist, I would assess the shoulder's posture and range of motion. Typically, for swimmers experiencing shoulder pain, the problem lies not in the mobility of the shoulder itself but in the mobility of the thoracic spine. If you're unable to move through your range of motion without issues, focus on checking and improving mobility in your mid-back and spine. Increasing strength in that area can be very beneficial for alleviating shoulder pain.

How can I increase my mobility and stability at the same time?

Unlock Your Potential: Enhancing Mobility and Stability

How can I increase my mobility and stability at the same time? I actually love this question because I believe mobility and stability go hand in hand. The way I typically teach this is we want to load a range of motion or a deeper range of motion under tension. For instance, let's say our hamstrings are not getting enough length in them or the length that we need. What we typically do is put the patient or person into a lengthened state. So let's say a hip hinge, which could be also known as possibly a deadlift, something like that. Then we load that deadlift with a semi-lengthened hamstring or start off short. And then we slowly increase the load as we gently lengthen the hamstrings. This is very difficult for the body to recognize and accomplish. So it does create some trembling and a little bit of confusion neuromuscularly, but it's highly effective in changing and keeping the muscle length at the new neutral.

To increase mobility and stability at the same time, use a lengthened state (such as a hip hinge) and load the movement with a semi-lengthened hamstring while slowly increasing the load. This will help the body recognize and accomplish the movement, creating neuromuscular confusion in the process.

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Increasing mobility and stability simultaneously is a great goal. One effective approach is to load a deeper range of motion under tension. For example, if you need more length in your hamstrings, you can try a hip hinge or a deadlift. Start with a semi-lengthened hamstring position and gradually add load while gently lengthening the hamstrings. This challenges the body and creates some neuromuscular confusion, leading to improved muscle length and stability. It may cause trembling initially, but it is highly effective in creating lasting changes and maintaining muscle length in the new range of motion.

What are the most common physical “issues” or deficiencies which you see in elite level swimmers?

Common Physical Issues in Elite Swimmers: Back and Shoulder Pain Revealed

What are the most common physical issues or deficiencies that you see in elite level swimmers? Great question Kyle, I appreciate that, it's a very good question. The most common deficiencies or issues that I see is low back pain, huge issue, and shoulder pain, typically from overuse. Low back pain is usually because the swimmers don't really have the integrity and mobility they need in the rest of the body and also need to be very hydrodynamic. So on land they tend to compensate by collapsing or compressing in the low back. The shoulder issue, typically due to overuse and hypermobility, is not, I found to be, mostly a shoulder issue. The issue in that is typically a lack of thoracic or mid back mobility. Swimmers typically have a hyperkyphosis in the mid back, which is an over rounding, and a hyperlordosis in the low back, which is an overarching or collapsing. And they usually go together or hand in hand. The way to correct this would be to start working on the integrity and tension in the body, known as tensegrity, according to a book called Anatomy Trains, which is huge in the movement optimization realm and profession. Getting evaluated as to what your issues and deficiencies are is very vital in getting these things corrected.

Low back pain and shoulder pain are two of the most common physical issues seen in elite swimmers. These issues are usually caused by a lack of integrity and mobility in the body, as well as overuse and hypermobility of the shoulders. To correct these issues, one should focus on developing tension and integrity in their body, known as tensegrity. Additionally, it is important to get evaluated so that any issues and deficiencies can be identified and addressed.

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The most common physical issues or deficiencies I observe in elite-level swimmers are low back pain and shoulder pain caused by overuse. Swimmers often experience low back pain because they lack the necessary integrity and mobility in their bodies, as they aim to maintain a hydrodynamic position in the water. This can lead to compensation and compression in the low back. Shoulder pain, on the other hand, is primarily due to overuse and hypermobility, but it is often not solely a shoulder issue. Many swimmers have a hyperkyphosis (over-rounding) in the mid-back and a hyperlordosis (over-arching or collapsing) in the low back. These two conditions tend to go hand-in-hand. To address these issues, it is important to focus on improving the integrity and tension in the body, also known as tensegrity. A book called Anatomy Trains, which is highly regarded in the field of movement optimization, delves into this concept. It is crucial for swimmers to seek evaluations to identify their specific issues and deficiencies in order to effectively correct them.

How should my driver’s seat be adjusted to improve my posture?

Improve your driving posture with these expert tips!

How should my driver's seat be adjusted to improve my posture? I'm Dr. Zach Goodman. I am a doctor of chiropractic and a movement optimization therapist. I believe that in a car or in a driving position is not the time to be working on your posture unfortunately. I don't think there are any optimal positions in a car. If you put your seat upright, the headrest is going to push your head forward. If you're leaning back, you're going to lean forward anyway. However, I did find that there are a couple things that you can do to cue your posture properly. One of them being the left foot, if it is not doing anything, there is usually a place along near the door between the pedals that is there to rest your foot I assume. Gently push on that with the left leg while the right does the work. This will help even out the pelvis. Another exercise that might work is if you are driving straight or not near anyone in traffic on the road, then ever so gently take your hands from under the steering wheel and gently pull. This will initiate your low back to activate and help support it while you're driving.

To improve your posture while driving, rest your left foot on the space between the pedals near your door and gently pull with your hands away from the steering wheel to activate your low back muscles.

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To improve your posture in the driver's seat, it's important to note that there may not be an optimal position for posture while driving. However, there are a couple of things you can do to cue your posture properly. One suggestion is to gently push the left foot against a spot near the door between the pedals if it's not actively being used. This can help even out the pelvis. Another exercise to try, when driving straight and not near anyone in traffic, is to gently pull your hands from under the steering wheel. This action can activate your low back muscles and provide support while driving. It's important to keep in mind that these cues can help promote better posture while driving, but there may not be an ideal position given the constraints of a car seat.

What is your biggest inspiration for optimizing the human body?

Unraveling the Mystery: Overcoming Chronic Pain Through Movement Optimization

Hot damn, Graham, what a good question. What's my inspiration for optimizing the human body? So I'm a movement optimization therapist, and when I was younger, about 5 to 10 years ago, I went through a series of diverse and odd symptoms, and they were very difficult to correct. So I received chiropractic, I received physical therapy. I received massage therapy. I received acupuncture. I received Prolo and PRP injections, all of which were very helpful and beneficial. But with these issues, things like low back pain and sciatica and neck issues and head issues that manifested, they kept coming back, and they were always the same. So my low back issues were always in the same place. And I wondered why they kept coming back the same way every time. At some point I realized, it must be how I'm holding myself up under gravity. And so this kind of put me down this rabbit hole of studying the human body and how it works and how it moves and how it breathes, and bettering that has allowed me to go from a place that exercise had hurt a lot to becoming very physically active again, and I like to share that with the world.

My inspiration for optimizing the human body comes from my own experience with chronic pain. I went down a rabbit hole of studying the human body and how it works and how it moves and how it breathes to better understand why my chronic pain kept coming back. This knowledge has allowed me to become physically active again, which I now like to share with the world.

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My biggest inspiration for optimizing the human body stems from my personal experience as a movement optimization therapist. Several years ago, I faced diverse and challenging symptoms that were difficult to address. Despite receiving various treatments such as chiropractic care, physical therapy, massage therapy, acupuncture, and Prolo and PRP injections – all of which were helpful – I noticed that certain issues like low back pain, sciatica, and neck problems kept recurring in the same way. This led me to realize that it must be related to how I hold myself up under gravity. Intrigued by this realization, I delved into studying the human body's mechanics, movement patterns, and breathing. By improving these aspects, I was able to overcome my own physical limitations and regain an active lifestyle. Sharing this knowledge with others has become my passion.

Since working with swimmers & more athletes how (if at all) has your approach changed?

Revolutionary Insights: Adapting Approaches for Swimmers and Athletes

Grant, this is another phenomenal question. Since working with swimmers and athletes, how has your approach changed? So as a movement optimization therapist, when I first started doing this, I did have to change a lot of what I believed in or thought I knew about the human body. So originally as a strengthening conditioning specialist, I believed traditional weightlifting deadlifts and squats and then moving into power exercises and then translate that into endurance power and all that was a very rigid type of pyramid or protocol. I have since then learned that it is a good rule set. However, it is wide and varying. And when working with athletes, movement and biomechanics, it can change depending on the person that's in front of me. So what I think is a good position or a proper movement, it doesn't work for that person so well. So I need to ask a lot of questions and get a lot of feedback as to how the patient is feeling, not just within a session, but within a prolonged period of time to make sure that it is these corrections, movement corrections are indeed what that patient wants and needs so that they feel better in the long run and can continue to build on that.

As a movement optimization therapist, my approach to working with swimmers and athletes has changed. I now take into account the individual's biomechanics and how they feel after the session and over time to ensure that they are getting the best possible result from the treatment.

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Since working with swimmers and athletes, my approach as a movement optimization therapist has undergone some changes. Initially, as a strength and conditioning specialist, I had a rigid belief in traditional weightlifting exercises like deadlifts and squats, followed by power exercises and transitioning into endurance power. However, working with athletes has taught me that this approach is not a one-size-fits-all solution. Movement and biomechanics can vary greatly depending on the individual in front of me. What I may consider to be a proper movement or position may not work well for that specific person. Therefore, I have learned to ask numerous questions and gather extensive feedback from the patient not only within a single session but over an extended period of time. This helps ensure that the movement corrections I implement align with the patient's needs and desires, leading to long-term improvement and progress.

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Zak Goodman