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CrossFit Rehab and working with Mikko Salo – osteopathy by Jami Tikkanen, Thames CrossFit, UK

How do your methods work?
Defining how osteopathy works is difficult as there are as many approaches as there are practitioners. My personal approach to clients entails basic osteopathic techniques (manipulations, various soft tissue techniques and mobilisations), neural sliding, mobilisations with movement, and PNF stretching. Most of the work is done in functional positions using all 3 planes of motion and I constantly check there is an observable change after treatment.

I almost always design a self mobilisation, strengthening and stretching program for my clients. They’re spending one hour with me in a consultation, it’s the 167 remaining hours of the week that matter. I see education as an important part of my role as a therapist.

Aim of my treatments is to improve joint range of movement, to correct dysfunctional motor patterns, and to release restricted tissues, therefore increasing the efficiency of movement. My leading principle is that you always have to assess the whole individual and not just the area that hurts as the entire body is interrelated and must be treated as such.

When and why should CrossFitters use your methods?
My interest lies in increasing human performance. I would suggest CrossFitters to come and see me if they are looking to generally increase their work capacity, have recurrent “tweaks” while training or have found specific areas of weakness they want to address. I also deal with injury rehabilitation and addressing specific movement dysfunctions.

How long have you been a therapist?
4 years, I started in Chinese manual therapy/acupuncture, then sports massage and now recently completed my Master of Osteopathy degree.

Whats the most typical CrossFit related problem that people have when they come to you?
I tend to see CrossFitters having pain in their lower back, hips and shoulders. I would suggest that these are purely the symptomatic areas though and more often than not the real troublemakers are the thoracic spine, the hips and the ankles/feet.

How often should you get a therapy session?
We as CrossFitters put our bodies through so much punishment that I would personally love to see someone every week. As my main goal is to increase performance of my clients and most of them are spread around Europe, I tend to see them every 1-4 weeks (if I’m lucky) but follow them up on a regular basis to ensure that they’re making the progress they and I expect.

Don’t forget that your next therapy session is only as far as that lacrosse ball, foam roller, or office desk. You should treat yourself to a self myofascial release and/or stretching session on a daily basis.

Can your method help crossfitters perform better in CrossFit workouts?
This is my primary aim when working with CrossFit athletes. Improved biomechanics and increased neurological activation will lead to immediate performance gains, as this allows you to express your body’s potential for movement and to be more efficient in doing so.

Here’s a clip on Mikko Salo’s thoughts on improved performance after he started working on his mobility: http://media.crossfit.com/cf-video/CrossFitJournal_Sevan_MIkko_GamesPrep_PRE.mov

Anything else you would like to add?

I think education is the best thing we can do to our athletes. In this vein, I’m about to launch a one day mobility workshop for European affiliates. It is aimed for athletes and coaches, interested in enhancing their own and their client’s athletic potential by implementing effective movement preparation, mobility and stretching strategies. Various topics, such as the influence of common movement restrictions on work capacity, how to assess for these, and practical remedies for their resolution will be covered.

For those that are interested, some of these have already been scheduled and if you want to organise one at your affiliate, you can find more information at http://mobility.thamescrossfit.com/?cat=16 or email me directly.

Contact Jami

Email: jami@thamescrossfit.com

Website: http://mobility.thamescrossfit.com

Mikko Salo is as the 2009 CrossFit Games champion of great interest – how have you been working specific with him?

As we live in different countries, getting to do hands-on treatment is difficult. We recently met up at the CrossFit Games European Regionals in Halmstad for 3 days of treatments in his preparation for the competition in July. For most part I’ve been working with him virtually – using online videos to do assessment and to send specific mobility drills to improve his performance. I will also be travelling to the Games with him this year.

The main areas we have been focusing on are his hip and ankle mobility, along with improving the overhead position.

What have been the greatest obstacles?
Living in different countries definitely, although this has allowed me to develop some virtual assessment tools. Ideally, for an athlete at his level, I would do hands-on work several times a week.

Biggest success?
He has seen good improvements in his lifts both in terms of positioning and increases in weights. I guess I must say improving his snatch balance PB by 20kg after one session has been the single biggest success.

Anything else you would like to add?

Be sure not to miss the CrossFit Games 2010. Europe is going to be strongly represented and I’m expecting both champions to come from our continent.


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CrossFit Rehab – Z-Health by Frederik Boesen, owner CrossFit PaideiaGym, Denmark

How long have you been a therapist and what methods do you use? 

I have been working with joint mobility for 2 years now. The techniques I use are primarily founded in Z-Health, Functional Movement Screen (FMS), and Curcular Strength Training (CST).

How do your methods work?

The methods are primarily focused on the nervous system. The nervous system controls the body and is the most plastic and fastest system. By focusing treatment on the joints which have the highest nerve concentration, you effectively re-educate the brain, “map” of the body, which in essence, is the “software” that runs all of your movement programs. The smarter your nervous system is, the better you move!

Your nervous system perceives excessively complicated or difficult movements as a threat to your body and responds by ‘shutting down’ components of your nervous system. Your brain tells your body to decrease flexibility and/or muscle strength without you even knowing it.

Imagine driving in your car with the handbrake on. Not only will your car never reach top-speed it wont last very long either – the exact same is true for your body!

What are the most typical CrossFit-related problems that you encounter?

I often encounter people with shoulder and hip pains related to poor movement patterns or limited flexibility. Shoulders are complex joints and hips are used in almost all CrossFit movements. High-rep exercises performed at high intensity place a lot of stress on your joints. As the stress builds over time the risk of more serious and longer-term injuries increases. Unfortunately, something a lot of crossfitters have first-hand experience with! Almost all ‘functional movements’ are multi-joint exercises and a mobility/movement issue in one of them will most certainly affect the whole movement. – Not to mention your PR!

Can you help Crossfitters perform better in workouts?

Definitely! Correcting a restriction in your hip or alleviating pain in your shoulder will make sure you get you that last rep!

The techniques I use also take bone rhythm (the simultaneous motion of both ends of any given bone) and eye position into consideration. Things most people are not aware of but which can have a huge impact on performance.

How do your therapy sessions work?

During initial consultations I work with clients to identify their specific issues or needs. I then introduce the client to the appropriate mobility drills to help address the problem(s). The great thing about many of the techniques I use is that people can do them by themselves on a daily basis. Performing the exercises daily increases joint mobility and actively stimulates nerve endings, which is a must if you want to perform at your full potential in life as well as in sports.

When and why should CrossFitters use your methods?

Every day. Before, after or even during workouts. Many of the exercises only take a few seconds to perform, so you can even do them while waiting for your next set!

In general I recommend that they continue until there is no pain or mobility issues. However, like they say, “prevention is the best medicine”. Building the mobility exercises into your daily warm-up would be a great idea

Anything else you would like to add?

Get under the bar and make it goddamn happen!

Contact Frederik

PaideiaGym
Njalsgade 17 a
Bygning 2
2300 Copenhagen, Denmark

Tel : 6177 8489
Email : info@paideiagym.com

www.paideiagym.com

Z-Health R & I Phase
CST instructor
FMS Functional Movement Screen
Landes schilehrer – Snowsports Academy
CrossFit Level 2
CrossFit Oly cert

Vote for your favorite WOD for the FIT AS FU*K CrossFit Challenge 25. September in Denmark here


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FUNCTIONAL STORE/CROSS GYM in Denmark

Setting up a gym, starting a CrossFit affiliate, need more gear to your gym – do not hesitate to contact us for a great offer.

We cooperate with Functional Store and can get good prices for Denmark and the rest of Scandinavia.

Contact

Sarah Lindasdatter Troelsen Krarup

e-mail: sarah.troelsen@dandersmore.com

Why we believe in CROSS GYM

We’ve chosen to cooperate with CROSS GYM because of the great, cool and affordable products and because CROSS GYM is a unique and great supporter to the CrossFit community in Europe. Furthermore, most of CROSS GYM’s products are made in Italy, which means that we can follow the production and quality, and that the products are easy to get (7-10 days) – and there are no US-taxes/non EU-taxes. 

Users of CROSS GYM products

  • Italian soccer and waterpolo teams
  • Danish and Italian army
  • A lot of European gyms
  • A lot of European CrossFit Affiliates and military base affiliates
  • Passionate crossfitters from all over Europe
  • UK distributor BEAVERFIT.com
  • Netherland distributor muscle-power.nl
  • Slovenian and ex-jugoslavia distributor kettlebells.si
  • CrossFit Certifications in Europe
  • South European CrossFit Sectionals
  • FIT AS FU*K CrossFit Challenge (Denmark)
  • Globo gyms in Denmark

Testemonials

  • Annie Thorisdottir, Iceland (GrossFit Games 2009 + 2010)
  • Blair Morrison, USA, AnywhereFit (GrossFit Games 2009 + 2010)
  • Richard Vanmeerbeek, Belgium (CrossFit Games 2010)
  • Sveinbjörn Sveinbjörnsson, Iceland (GrossFit Games 2009 + 2010)


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CrossFit Rehab – physiotherapy/acupuncture by Anders Agerbeck, CrossFit Copenhagen

   
How do your methods work?
 
The goal of physiotherapy/acupuncture is to alleviate pain syndromes or dysfunctions in the musculosceletal system. This is done by taking a detailed patient history, to assess the nature and severity of the injury. The history is followed by a thorough musculosceletal examination, to see if the patient has impaired movement of the affected area, reduced strength, a posture that can contribute to injury, or an imbalance in the muscles around a joint.
 
The treatment consists of joint mobilization or stabilization, instruction in correct posture and exercises to ensure correct coordination of the joint, exercises to strengthen the weak and prolonged postural muscles and stretching of the strong and tightened muscles. 
 
Acupuncture supplements physiotherapy very well. Acupuncture works by activating nerve fibres that will overrule the nerve fibres responsible for transmitting the pain on a spinal and cerebral level thereby reducing the pain. Also acupuncture causes capillary dilatation and increased local blood flow, which promotes faster tissue healing.  
  
How long have you been a therapist?
 
I have been a therapist since July 2007.
 
 
Whats the most typical CrossFit related problem that people have when they come to you?
  
The most typical CrossFit related problems I’ve seen are shoulder injuries and lower back injuries. Shoulder injuries due to instability of the shoulder and/or a shoulder with postural muscles and joint capsule not strong enough to meet the requirements of the chosen intensity. Lower back injuries due to a strain or sprain when doing heavy (5 RM or less) deadlift, push press or push jerk. If the athlete lifts too heavy a burden and so compromises the posture during the exercise, then the lower back is in danger of suffering an injury. 
 
How often should you get a therapy session?
  
In my opinion the best way to cure an injury is to prevent it, and the second best way to cure it is to start the treatment as soon as possible after the injury is sustained. You should seek a therapy session if you sustain an injury that doesn’t heal in a couple of days or if you feel like you are prone to sustaining an injury. This could be because of unusual or prolonged soreness after a workout or feeling of loseness or tightness of a joint.
A treatment course usually takes between 2 to 12 sessions in a period of 1 to 6 weeks. On average, I use 5 sessions in a treatment course. My general rule is that if my therapy hasn’t helped in any way in 2-3 sessions, I refer to somebody I believe more qualified or specialized to help that particular type of injury. 
 
Can your methods help crossfitters perform better in CrossFit workouts?
 
The athlete who manages to stay free of injuries and dysfunctions will on the long term perform better than the athlete who must periodically interrupt his or her training to treat injuries or dysfunctions, so in that way, therapy can have a beneficial effect on perfomance, although therapy does not offer any “shortcuts” to achieve a higher performance level.
 
Anything else you would like to add?
  
Train smart, listen to your body and if you have the misfortune to sustain an injury, don’t hesitate to contact a physiotherapist.
 
Anders Agerbeck
 
Agerbeck Fysioterapi
CrossFit Copenhagen
Griffenfeldsgade 7A
2200 København N
 
 
Phone: +45 20 89 45 62


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CrossFit Rehab – physiotherapy and osteopathic treatments etc. by Nikolaj Kaufmann, CrossFit The Royal Danish Life Guards

 
How do your methods work?
The methods I use in treatment is a mixture of mobilisations, manipulations, myofascial release technique, M.E.T. and other physiotherapy and osteopathic treatments. I use a lot of selfcorrecting and self mobilisation techniques as well.
All together it is all about having free movement in the joints, relaxed soft tissue, well working inner organs and a nerve system that fights with you and not against you.
As a therapist I think the key to great methods is to see the body as one unit, and treat it the same way. If one joint doesn’t work, it will most likely have affect on the joints above and below them as well. If you don’t breath right, this will cost you a lof of pain, less mobility and a hell of a lot of tension. I rarely treat only the problem itself, but search for related restrictions or problems other places as well. It is not rarely I find backache coming from bad biomechanics in the feet, instable knees or loss of mobility and/or stability.

When and why should CrossFitters use your methods?
If they experience decreased mobility, weakness, pain or anything else unusual in their movement system.

How long have you been a therapist?
On paper: 4 years. In real time: 6 years.

Whats the most typical CrossFit related problem that people have when they come to you?
Backache after bad lifthing technique or messed up shoulders after bad technique or too many pullups.

How often should you get a therapy session?
Depending on the injury, often 1-3 x is enough, but again.. If you keep on messing yourself up.. it’s gonna take a while.

Can your method help crossfitters perform better in CrossFit workouts?
Ha ha! I can only say, that I am able to fix a lot of problems, and I can help my clients’ body to heal the damage that they, or others, have done to them(selves). This will of course make their performance better. If they don’t listen to their body, I will have a pretty good business going… And they probably won’t get any better in their performance.

Anything else you would like to add?
The interesting part should be how not to get injured. As a physical trainer and physiotherapist my greatest advice would be “Think, and don’t get injured”. Most of us are just plain stupid. We tell everybody else what to do, while we screw ourselves up. To have a mindset focused on not getting injured and getting stronger in the long run, getting ready for the CROSSFIT CHALLENGE, is often 10x better than having the best time of the WOD every single day in the box.

Contact Nicolaj

e-mail: nikolaj.kaufmann@gmail.com

Vote for your favorite WOD for the FIT AS FU*K CrossFit Challenge 25. September in Denmark here


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CrossFit Rehab – Body SDS by Søren Randløv Petersen, owner CrossFit PaideiaGym, Denmark

How does Body-SDS work?
Body Self Development System is a 100 year old Danish treatment system. A treatment consists of specific massage techniques which aim to mobilize the joints in the body, from head to toe. The techniques I use involve a mix of massage, zonetherapy, acupuncture, acupressure and joint mobilization. Different elements work for different problems.

People typically come to me with limited mobility or soreness in specific areas which they would like assistance with. A Body-SDS treatment differs from other treatment forms in that it seeks to find the source of the pain and does not just treat local symptoms/pain.

When and why should CrossFitters use Body SDS?
The system is fantastic at treating the “injuries” of the modern man/woman (stiff necks, sore shoulders, misuse of feet caused by bad footwear, locked ankles and so on).

Crosfitters should use Body SDS, for different reasons. The Crossfitters I have treated typically fall into 2 categories, those with acute injuries (i.e. back, shoulder, knee, wrist, or ankle pain) and those with poor movement patterns or limited flexibility (i.e. inability to squat properly).

In many cases these problems can be fixed within 10 minutes, however to get the most out of your training (and your body), I suggest a monthly ‘maintenance’ treatment which is a total adjustment of every joint in your body. The intensity of Crossfit makes it very hard on your joints and muscles, however taking the time for monthly check-ups can help prevent injuries before they happen.

How long have you been a Body SDS therapist?
It takes 3 years to become a Therapist, and I finished 4 mounts ago.

Whats the most typical CrossFit related problem that people have when they come to you?
The absolute nr. 1 is, low back pain, caused by bad lifting technique or general misuse of the body.
Nr. 2 would be bad Squats….

How often should you get a therapy session?
Depending on the problem. If we are talking about an acute injury, like a back problem, it typically takes 3-5 treatments over a period of 2 weeks. If you are a Crosfitter at a reasonable level, I would recommend a monthly checkup

Can Body SDS help you perform better in CrossFit workouts?
Yes of course. If you have a locked joint (or many for that matter) your nervous system will shut down different muscles to protect them from further damage. The result being that you will not be able to lift as much weight or move as quickly as you otherwise could.

Anything else you would like to add?
Don’t wait until your injuries get so bad that they stop you from training! Listen to your body and if you are experiencing any pain or discomfort beyond the normal, pass by Paideia Gym. We can do a quick assessment and see how Body-SDS may be able to help.

Contact Søren

PaideiaGym
Njalsgade 17 a
Bygning 2
2300 Copenhagen, Denmark

Tel : 6177 8489
Email : info@paideiagym.com

www.paideiagym.com

Body-sds-terapist
Personal trainer
Running coach
FMS – Functional Movement Screen
Josh Henkin (LIFT instructor)
Crossfit Level 1

Vote for your favorite WOD for the FIT AS FU*K CrossFit Challenge 25. September in Denmark here


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Coming up: CrossFit Rehab – trained to hard again???

 

Every CrossFit athlete should be familiar with the intolerable DOMS and soreness following a grueling WOD. There’s no doubt that CrossFit is taxing on the body…

Fortunately, most boxes have people hired to help your poor body get some much needed care and attention. In the following posts you can read about different methods to help you recover from injuries in order to be able to perform at your max!

Feel free to contact us if you have any experience with rehab and CrossFit. We’ll be happy to post your stories!

Enjoy!

Ditte & Sarah