675 Eric Cressey, Cressey Sports Performance — Tactical Deep Dive on Back Pain, Movement Diagnosis, Training Principles, Developing Mobility, Building Power, Fascial ...
This is a OPEN AI summary of the Tim Ferriss Podcast #675- visit www.TinyTim.blog for more AI summaries, or www.Tim.blog for the official Tim Ferriss Podcasts.
This email exchange between Tim Ferriss and Eric Cressey covers a lot of ground when it comes to the topic of low back pain. They discuss how back pain is different than other types of pain, how it can be chronic, and how it can vary widely from person to person. They also talk about how the medical system may not be well-designed to handle such a varied condition, and how treatments may not always be successful.
The speaker discusses a study on weightlifting and early sports specialization, and how it relates to the prevalence of stress fractures in young athletes. He argues that the study is outdated and that there is currently an epidemic of stress fractures in young athletes. He recommends that athletes get a second opinion on their injuries from a medical professional. In the interview, Eric Cressey and Tim Ferriss discuss the importance of understanding your body and movement in relation to pain. Cressey talks about the difference between compression, flexion, and extension and how each can contribute to back pain. Ferriss shares his experience with the heel stomp test and how it made him realize he was compression-sensitive. They both emphasize the importance of not just relying on a medical diagnosis, but also having a movement diagnosis to better understand what is causing the pain.
Cressey is a physical therapist who specializes in orthopedics. He does a variety of assessments on his patients, both general and specific, to try to identify the source of their pain. He then works with a team of other specialists to create a treatment plan. There are many factors that can contribute to lower back pain, but it is often caused by poor posture, weak core muscles, and tight hamstrings. Manual therapy and exercise can often help to alleviate symptoms. The individual has lower back pain due to poor motor control and strength in the glutes, as well as poor hip rotation and mobility. These factors lead to the individual loading aberrant patterns, which exacerbates the lower back pain. It's important to maintain mobility in the hips and thoracic spine, and to focus on the right type of movement for the right part of the body. A study of 115 patients with knee problems found that 97% of the patients had some kind of knee abnormality, including meniscal tears, cartilage abnormalities, and tendon abnormalities.
In this excerpt, Tim Ferriss and Eric Cressey discuss the importance of functional movement in maintaining healthy shoulders. Cressey emphasizes pushups, cable presses, and landmine presses as exercises that help to keep the shoulder blades moving correctly.
The author discusses the benefits of landmine presses and thoracic rotation for overhead pressing and how these exercises can be helpful for people with shoulder issues. He also talks about how the Proteus can be used to train concentrically. Finally, he addresses the misconceptions about dry needling and how it can be an effective treatment.
The author discusses the importance of understanding how and why soft tissue workers are able to improve clinical outcomes. He notes that while some of these workers may be very good at what they do, they may not understand the mechanisms by which they are getting these outcomes. The author describes how he noticed an improved range of motion in his ankles after getting them pulverized, and how he is excited to see where this leads. He talks about the role of the glutes with respect to low back pain, and how when they don't do their job properly, it can lead to fatigue and other problems. Exercises that work the posterior chain and involve hinging are some of the most effective for most people. This includes deadlifts, kettlebell swings, and hip thrusts. Single-leg RDLs are also effective. Power is important as we age because it allows us to apply force quickly, which can help prevent falls and other accidents. Strength and aerobic capacity are also important, but power tends to de-train more quickly, so it's important to keep challenging it. Eric Cressey discusses how power training can help mitigate the risk of falls for older adults. He explains that remaining athletic into older age can help reduce the risk of falls, and recommends incorporating activities like medicine ball throws and kettlebell swings into older adults' exercise routines.
In this conversation, Tim Ferriss and Eric Cressey discuss some of their favorite books on behavioral psychology and how they relate to athletes. Dan Heath's book "Upstream" and Peter Attia's book "The Longevity Diet" are both mentioned as being particularly helpful in understanding how people tick and how to optimize performance. Eric Cressey talks about movement diagnosis, which is a way of diagnosing injuries that looks at the movement patterns that may have caused the injury, rather than just the symptoms. He gives the example of his own shoulder injury, which was caused by his serve in tennis. He went through physical therapy but didn't get better, and eventually realized that his problem was not with his shoulder itself, but with his whole arm. In 2003, Eric Cressey was facing surgery for a partial tear in his shoulder. He decided to try to heal himself without surgery, and after extensive research and trial-and-error, he was successful. He attributes his success to a combination of self-education, finding a good ART therapist, and redesigning his training program. In this excerpt, Eric Cressey reflects on his experience with physical therapy and how it could have been improved. He highlights the importance of manual therapy and counseling, both of which were lacking in his experience. This led him to realize the importance of having a team that covers all bases when working with athletes.
Eric Cressey and Tim Ferriss discuss how to find good doctors, especially for specialized conditions. Cressey recommends asking around for referrals from people you trust, and Ferriss adds that its also important to consider how specialized the condition is.
Ferriss and Cressey discuss the importance of movement diagnosis in treating athletes. They talk about the difference between understanding structural abnormalities and functional abnormalities. They also recommend a book on the subject.
In this clip, Tim Ferriss interviews Eric Cressey about assessments, workout routines, and the importance of mobility exercises. Cressey argues that people should focus on "getting long" in order to improve their strength and stability. He also describes his extended warm-up routine, which includes both self-myofascial release and compound movements.
The individual talks about their experience with losing motion in their body after sustaining an injury. They mention how, even though they were being careful with their rehabilitation, they still ended up developing issues in other parts of their body. This is a reminder to be mindful of the potential downstream effects of orthopedic interventions.
Isometrics and hanging exercises can be beneficial for reducing stiffness and improving shoulder mobility. It is important to understand the reason for stretching before stretching, as stretching the wrong thing can make the issue worse. Adding stiffness and motor control in other areas can be more effective than stretching.
1. To find a good exercise professional, look for signs of qualification, such as a medical intake, certification, and safety measures.
2. Eric Cressey is a sports science and performance expert who is looking to improve the injury epidemic in baseball and help young athletes.
The author believes that the key to improving performance in sports lies in the interaction between sports science, sports medicine, strength conditioning, biomechanics, and mental skills.
675) https://tim.blog/2023/06/01/eric-cressey/
