Being in the training game for almost a decade now has shown me a vast array of trainers and training modalities. It has always struck me as odd that so many trainers and strength coaches come off as know it alls and flawless with their own training, without showing what they are not so good at. At No Bull Training, we train athletes on every level and everyday average people. It's important to us that they see we ALL have issues with movements, strength, and nutritional battles just like them. We are far from perfect; but a good trainer is willing to share their weaknesses and be humble enough and open enough to try and fix them.
My trainers and I have many problem areas, but todays blog will highlight our most prominent problems. Since I can remember I've had Valgus (my knees collapse towards each other), Nicole has external rotation at her hips, and Erica has rounded shoulders. Below we have pictures of each of our issues with a quick explanation on why people get these issues and how we can address them...
Ladies First: Here is Erica AKA "Littles" with Internal Rotation at her shoulders.
Internal or Medial Rotation is usually caused by tight/short Lats and Pecs and weak/long Retractors and External Rotators. This muscular imbalance may be caused by lots of sitting and/or too many Pushing exercises and not enough Pulling and/or woman with larger breasts get pulled into internal rotation.
The quick fix is to strengthen the posterior chain (back) and do a lot of Pulling exercises like Chin Ups and Rows while stretching the Internal rotators. Even walking with good posture can slowly force your body "back to normal".
Now we come to Nicole AKA "Knuckles" who has Externally rotated Hips (her toes turn out).
External Hip Rotation is usually a tightness in the lateral hamstrings and possibly weak/long Adductors (inner thigh). Many dancers and ballerinas who have done years of movement patterns with this type of leg position are prone to this. Also, sitting a lot can lock up the hamstrings and create External Rotation.
The quick fix is to strengthen the Adductors and Stretch the Lateral Hamstrings. You can do Lateral Lunges and Crossover Step Ups to assist in strengthening the Adductors. While instead of just reaching for your toe with your leg up to stretch the hamstrings, you're better off hinging and rotating to really focus the stretch on the lateral hamstring.
Last but not least, is my Valgus issue:
Valgus has many reasons for it to occur but usually it's caused by either Flat Feet (which causes the collapse), Tight and overreactive Adductors and/or Weak/Long Glutes.
The quick fix is to strengthen the ABductors and Hip Extensors (glutes) while stretching the Adductors. A good amount of Single Leg work, like Single Leg Squats and Single Leg Straight Leg Dead lifts can help the Valgus issue.
As trainers we strive to LEARN everyday! It starts with us, so we can help all of our clients be the best they can be. The above issues that we mentioned may have different reasons for happening and some coaches may try and fix them different ways. Without assessing a particular client we can not be certain why you have the issue or how we would correct you - We are just giving you some of the ways that we handle these issues with our clients.
Remember to ATTTACK your weaknesses in the Gym, don't just do the lifts that you're good at...Removing weaknesses from the body are how you really get good!!