“The cure for bad mechanics is good mechanics…working on basic motor control.”

- Dr. Kelly Starrett

Two of the best books I have ever read on the constantly expanding topic of exercise and physical fitness were written by Kelly Starrett. He is a consistent source of discovery and progress in a field that, until about 20 years ago, had catered almost exclusively to power lifters and body builders, and the methods being practiced were basically hit or miss traditions that were just being passed down. In a recent interview he discussed the need for youth athletes to optimize their motor control skills, but also recognize the importance of understanding and having a plan for dealing with the aches and pains that come with being an athlete. He signed off with his usual exuberance and enthusiasm by saying, “this is the first generation where we can make it better”.

While a lot of these concepts aren’t new, they are just now barely making it into the mainstream. Terms like self-myofascial release, soft tissue restoration, compression therapy, and blood flow restriction therapy are still unfamiliar to many people, and yet these are the current methods that are producing the most significant results in protecting athletes from chronic pain and injury. And too often there seems to persist a belief that our younger athletes are somehow immune to the muscle tension and strain that exercise and high level activity can put on their joints and tendons. When in fact most likely the opposite is true. Our young athletes are still growing, meaning that the stresses put on their bones, tendons, joints, and ligaments are actually increased due to the constant, and sometimes dramatic, growth changes. And let’s add these into the mix:

• less body awareness; therefore difficulty in recognizing a potential problem “hot spot” in their muscles.

• sitting for long hours in the classroom; this creates the same “poor position” that adults face who sit in front of a computer all day.

• outside of their sport young people today are typically less active (cell phones, video games, television, classroom) meaning that ultimately they go from poor, passive positions straight into high level activity.

If we look at our elite athletes, at least the ones who are taking care of themselves properly, they’re going to be getting deep tissue work done, massages, they have a physiologist, a nutritionist, they have a recovery plan, and experts to advise them. While this isn’t practical or realistic for young athletes it also isn’t necessary. Kids are generally pretty flexible to begin with. They haven’t spent as much time as most adults living in these poor positions that lead to stiffness, which then inhibits range of motion, which then essentially becomes a lack of flexibility. The main thing that a lot of these young athletes are lacking, and then continue to lack as adults later on, is the understanding and ability to organize their movements, to create and maintain a neutral spine, and to implement a recovery routine that addresses soft tissue work and mobility. To put it simply:

• poor positions (sitting for long periods, slouching over a phone, etc.) create stiffness in the muscles.

• stiffness then reduces range of motion.

• but ROM = mobility, and mobility means being comfortable in more demanding positions.

Through training that puts an emphasis on stability and control, and a recovery plan that focuses on reducing stiffness and improving blood flow, we get athletes that are more prepared and capable of performing at the top of their abilities for the entire season, and can easily transition from one sport to another. Because now our youth athletes are safer when they move. They know how to decelerate, move laterally, and reduce the force on their joints when jumping and landing, as well as keeping their hips and core engaged, breathing properly, and maintaining a neutral spine. This is the type of training that we emphasize at Foundation Personalized Fitness, because there’s nothing that takes you out of competition faster than an injury.

Our athletes are taught the proper mechanics for squat and deadlift and how this directly translates to their running and their ability to quickly generate power and stability, as well as their ability to comfortably function at end ranges of motion. They are also taught the importance of properly warming up to ensure that stiffness or tight spots will not interfere with their performance or lead to pain, and how post workout stretching and recovery routines can reduce and even eliminate soreness and fatigue, leading to greater gains and a higher quality of athletic ability.

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