I wrote this a while ago but finished it yesterday after getting three different versions of “Stop Rolling Your IT band”.

As is always the case in life an on the internet, someone has to decide to take the other side of an argument.

I often think that those who do so are simply looking for recognition in a crowded field.

Recently, we have had two widely distributed “articles” critical of foam rolling. The word articles is in quotes because both so-called articles were actually blog posts.

I find it funny because it seems difficult to me to criticize something that universally makes people feel better. In one article (which was actually written four years ago), the author, Mike Nelson, makes the very basic case that pain is bad and the foam roller causes pain; therefore, the foam roller must be bad too. However, in reading the authors bio, I can’t help but notice that he has been a student for the last sixteen years as opposed to a coach, and moreover, carries a clear bias toward the neurological origins of pain.

I am not discounting the neurological basis of pain as that would be as illogical. However the author’s primary premise seems to be that pain is bad and should be avoided at all costs. It is also worth noting that the author is a paid practitioner of a technique he feels is better than foam rolling.

It is obvious that I don’t agree and, I intend to make a scientific case for my disagreement rather than a personal one.

I am also of the belief that pain is bad. However, I will qualify that statement and say that most pain is bad. In the case of the foam roller, I will go so far as to say that pain is good. I frequently tell my athletes that the foam roller is the only violation of our Does It Hurt rule. In a nutshell, my normal reaction to any question as to whether someone should do any exercise is to ask “Does It Hurt”? If the answer is no, then the exercise is generally acceptable. In the case of foam rolling, however, I think we actually need top seek out painful spots. Foam rolling is very counte rintuitive.

Mr. Nelson’s theory is based on the belief that pain is neurological and that pain causes reflexive actions, all of which are negative. However, in the world of physical therapy, the belief is widely held that often painful techniques of soft tissue mobilization are in fact essential to produce long-term healing. What Mr. Nelson fails to acknowledge in his treatise on foam rolling is that in the end, the process is about chemistry, not electricity. All mechanical and neurological inputs become chemical inputs. It is clear scientific fact that the disturbance caused to tissue via mobilization (rolling, massage, Graston. ART) in effect irritates the tissue. This irritation is painful in the short term, but the response is often a healing one, not a negative one. In soft tissue mobilization, the tissue is deliberately disrupted in order to produce the exact substances that tissue needs to heal and to realign.

Mr. Nelson also attempts to draw a line between massage and foam rolling by saying that the skilled hands of a therapist in essence make soft tissue mobilization OK. His premise is that soft tissue work done by a person is infinitely better than pressure provided by an inanimate object. Again, this logic is flawed.

Mr Nelson makes the case that a skilled therapist knows how much pressure to utilize while a person working on themselves will produce so much pain as to render the technique useless. To be honest , I think most people are much easier on themselves than a therapist would be on them. In fact, I don’t think I have ever seen a bruise produced by a foam roller but I have seen numerous bruises produced by a well meaning massage therapist.

The second, more recent, anti-rolling article focused on the IT band. The author, a muscular therapist, focused on the fact that the IT band could not be changed through foam rolling. He implores us to stop rolling the IT band. Again this “anti” article was widely distributed on the internet.

However, if you continue to read into the comment section of the post, the author makes two critical points. In one post, he says that he is ranting and is not sure if he even believes himself. (Yes, I read all the comments). In another, he eludes to the fact that maybe he just wrote this when he was having a bad day.

In any case, both blog posts were widely read and widely distributed without the accompanying comments.

So, back to why we foam roll. In the simplest sense, rolling is step one on the preparatory process. Our goal pre-exercise is to prepare the tissue for the stresses about to be applied. Proper tissue preparation allows an athlete to perform a workout without injury. I think or hope that we can accept the position that tissue changes in response to stress.

If the tissue is stressed optimally, the resulting adaptation is positive. If the tissue is overstressed by inappropriate volume (too many reps) , speed of lengthening (too fast) , or inappropriate overload (to much weight) the tissue response can shift from positive to negative. Although tissue soreness is deemed normal, we must acknowledge that there is an ideal amount of that normal response, and the response should be limited to the muscle tissue and not be present in the connective tissue. In other words, sore quads would be OK, but sore knees not be OK.

In addition, muscle soreness and tissue damage can be the result of blows to the tissue instead of the planned application of stress. This tissue damage must also be mitigated, not just by time. It is important that tissue maintain its ability to deform properly. Loss of this tissue deformation ability results in what is called a stress riser. These stress risers set up us up for later injury.

The big take away point is that thousands of athletes are rolling every day and getting a good result. Two blog posts should not be enough to relieve us of our common sense. Pressure to tissue when well applied seems to produce positive results. Even if we are not confident of the exact physiological response, the results of thousands of athletes speak for themselves. Don’t be fooled by internet writers looking to take a contrarian stance to get site hits. Focus on results. Massage works and so does foam rolling. Just ask anyone who does it.

Quick note. I have often said that the density of the roller corresponds to the density of the athlete. If you lack muscle, try Yamuna balls or white soft rollers (yes, I know they don’t last, but it’s a compromise). Progress to the Perform Better black as your tolerance improves.

P.S. – Mike Boyle is releasing his new program, Functional Strength Coach 4 on Tuesday, April 24th. Functional Strength Coach 4 is Coach Boyle’s most up to date system cultivated from over 30 years of coaching everyone from general fitness clients to athletes ranging from junior high to All Stars in almost every major sport, that will guide you to better results with your athletes and clients. Click here to be the first to know about the all new Functional Strength Coach 4

Our hypothesis for this research is when a golfer fails any of Leg
Lowering, Toe Touch, or Overhead Deep Squat tests early hip
extension will be exhibited in the golf swing.
Procedure:
Subjects are greeted at reception in the Body Balance for Performance
centers.  Subjects will be required to complete a Client Registration
form fully and sign a standard liability release.  The subjects will be
escorted to a clinical area to meet with the researcher.  During that
meeting the researcher will ask the following questions of the subject:
1. Tell me about your golf?
2. What is your handicap or average score?
3. What are the challenges you face in golf?
4. What have you done to improve your golf?
5. How often do you play golf?
6. How often do you practice golf?
7. How much time do you spend when you practice golf?
8. Do you exercise regularly?
9. If so, what do you do?
10. What are your physical issues or challenges?

The researcher will explain the procedure to the subject.  The
researcher will tell that subject that the tests are done to determine if
there is a correlation between the body and golf swing.

Testing Procedure: Methods
Complete Overhead Deep Squat:
How to Perform the Overhead Deep Squat Test
To perform this test, begin by standing with feet shoulder width apart
and toes pointing forward. Next grasp a club approximately shoulder
width apart and extend the arms directly overhead, keeping the shaft
in-line with the head and over the foot print. Next, simply squat down
as far as possible, while keeping the club as high above your head as
possible. The test will stop if any of the following conditions are seen
or felt; 1) pain or discomfort, 2) heels coming off the ground, 3) club
falling forward past the feet, 4) loss of balance.
To be considered a complete full deep squat one must see the
following at the bottom of the squat:
• Upper torso is parallel with tibia or toward vertical
• Femur is below horizontal
• Knees are aligned over feet
• Feet are pointing forward (not flared out)
• Dowel is aligned over feet
This test is graded as a pass/fail.
Leg Lowering Test
Test Objective for the Leg Lowering Test
The Leg Lowering Test is used to assess how the golfer uses the
abdominals and the overall stability of the core. Any weakness in the
abdominal area can be disastrous for the golfer. The abdominals are
the key muscles used to stabilize the spine and pelvis, rotate the
torso, and maintain posture throughout the golf swing. In this test,
any loss of lumbar curvature is a sign of abdominal weakness.
How to Perform the Leg Lowering Test
Start by having the golfer lay flat on back with the knees bent and feet
flat on the ground. Have the subject lift the pelvis off the ground and
slide a blood pressure cuff under the small of the back (make sure it is
centered). Make sure the subject is relaxed and inflate the cuff to 40
lbs of pressure. Now, have the subject contract abdominals and hold the brace. Record what happens to the needle of the blood pressure
cuff when subject contracts the brace (up, down, no movement). Now,
keeping the subject braced, instruct slowly sliding the left leg down to
the ground, noting what happens to the needle on the cuff.
What to look for in the Leg Lowering Test
In this test the researcher wants to know three things:
Does the subject engage the abdominals?
The first part of the test determines what muscles are recruited when
asked to brace abdominals, seeing minimal recruitment of anything
but the abdominals. The blood pressure cuff needle should elevate
between 40 and 50 lbs if perform a great abdominal brace without
modifying the curvature of their lower back. If accessory recruitment
occurs the researcher may see the following:
1. The blood pressure cuff needle drops below 40 lbs. This is the worst
possible recruitment since it means the hip flexors and lower back
engaged instead of the abdominals. Therefore, the lumbar spine
increases its lordosis and the result is less pressure on the cuff.
2. The blood pressure needle increases over 50 lbs. This is due to the
player performing a posterior tilt with the pelvis when engaging the
abdominals. This is a better fault, but the player must be trained to
isolate abdominals without modifying the spinal curvatures.
Can the abdominals work independent of hip extension?
The second part of the test determines if the player can maintain a
good abdominal brace with movement of the lower extremities. When
asking the player to slide leg all the way down, hip extension should
occur. Normally, hip extension should not affect pelvic or lumbar spine
motion, especially if the abdominals are actively bracing the pelvis and
spine. If the musculature of the hip is shortened and pulls on the
lumbar spine and pelvis, the abdominals must resist this tension. If the
blood pressure cuff drops during hip extension, then either the lack of
mobility in the hip musculature or lack of strength (or neurological
control) of the abdominals is evident.
Is there an asymmetry between the left and right hip?The last portion of the test determines if there is an asymmetry
between the left and right hip and core. Indicating, if the blood
pressure cuff needle drops during right hip extension, but does not
move during left hip extension, an asymmetry exists.
Toe Touch Test
The Toe Touch Test is a great test for overall mobility in the lower
back and hamstrings, plus it can help identify a hip problem versus a
lower back/core limitation.
How to Perform a Toe Touch Test
To perform this test, begin by having the player stand with feet
together and toes pointing forward. Next, have the subject bend from
the hips forward and try to touch the ends of the fingers to the tips of
the toes, without bending the knees.
If the client presents with a limitation in the toe touch, then it is
imperative to go a step further to differentiate the cause. At this point
simply ask the client to perform the same test however this time
elevate one of the feet slightly with a lift of some sort (phone book,
mat etc.). This will cause a slight bend in one knee while the other is
straight. Ask the client to bend over and touch the toes. Repeat in the
opposite direction.
If this test is tough on one side but easy on the other side, subject
may have a unilateral hip limitation, not a lower back or hamstring
flexibility issue. Make sure to only go as far as possible without pain
and try to keep knees straight throughout the entire test.
Bilateral Toe Touch Test Unilateral Toe Touch Test
What to look for with the Toe Touch Test
In this test the researcher is looking for the ability of the client to
demonstrate a good hip hinge or forward bend. This is important for
the golfer since any restriction in hip hinge mechanics can lead to poor
address and dynamic-Posture. Players will tend to get too rounded
from the spine or excessive knee bend to make up for limited hip
bend.
During the second portion of the test the researcher is looking for
whether or not the client can get fully down into a toe touch with one foot slightly elevated as compared to both feet being flat. Oftentimes a
client presenting a hip joint issue will show a limitation in one of the
sides while performing the unilateral toe touch test.
Bouncing!!! Do not allow the client to bounce in order to get down
further. The use of momentum in this test is highly discouraged and is
highly associated with injury.
Video Analysis:
Video analysis will be used to test for early hip extension. The capture
will be of a down the line view of the subject.  The test will be graded
as pass or fail.

• Video full swing of the subject with an 8 iron.
Analysis of video:
• Once the golfer is set up in address position, draw a vertical line
on the posterior most aspect of the buttocks. Using software
drawing program.
• Make sure to draw the line at the very outer edge of the pants at
set-up.  Make sure there is no daylight between the buttocks and

the drawn line. • Forward the video to the top of the backswing as evidenced by
the stopping of upward motion of the golf club and pause the
video.
• Verify if there is space between the buttocks and the line drawn.
If so, there is early extension on the backswing.
• If not forward the video to impact.
• Verify that the buttock is still in contact with the initial line
drawn.
• If the buttocks is not in contact with the line then, the player has
early extended. This golfer has failed to maintain posture, and
failed the test.
• If maintained, buttocks to line, the test is passed.
Results:
Toe Touch Test in correlation to early hip extension is no to NullHypothesis based on p=0.1921<r(1.303)df(0.05) no to null stated in
an inverse relation.
Over Head Deep Squat in correlation to early hip extension is no to
Null-hypothesis based on p=0.1375<r(1.303) df(0.05)no to null stated
in an inverse relation.
Leg Lowering Test in correlation to early hip extension is positive to
Null-Hypothesis based on p=.0829<r(1.303)df(0.05) no to null stated
in a linear relation.
Conclusion:
There is a relationship between a golfer’s ability to touch their
toes, based on the TPI standard Toe Touch Test, and presence of early
hip extension in the golf swing. The statistical correlation may lead us
to the conclusion that the inability to hip hinge and bend properly is a
major component in a golfer rising out of the swing.
Based on the inverse relation, failure of the Test and Exhibiting
of early hip extension show a failed toe touch test early hip extension.
Early hip extension is considered by many a major swing fault that
leads to inconsistency.  We believe that by clearing this issue through
proper release and retraining techniques, stability and control of the
pelvic region will reduce exhibiting early hip extension. Subjects who
did pass Toe touch test were 54% less likely to exhibit early hip
extension. There is a relationship between a golfer doing a TPI standard
Overhead Deep Squat Test incorrectly and exhibiting early hip
extension in the golf swing. The inverse relation of the test and
exhibiting early hip extension show the bodies inability to move
ergonomically in a squat effects the golf stance at address and through
the ballistic movement of the swing.
The overhead deep squat uses a sequence of muscles that are
paramount in the stability of the entire body through ballistic
movement.  Weak glutes, abdominals and scapular muscles and tight
calves and lats appear to be the main culprits of over head deep squat

failure.  Early hip extension is also a result of poor muscular control of
these areas. Subjects who did not exhibit overhead deep squat failure
were 25% less likely to exhibit early hip extension.
Clearly further study is needed on this topic.  It would also be
good to study how the fixing of overhead deep squat and toe touch in
golfer who have these body faults is related to improve golf.

Is Your Workout Caffeinated?

By Amanda Carlson-Phillips January 19, 2012

Thinkstock

Q: I’ve always followed standard workout nutrition guidelines, but will adding caffeine to my routine improve my performance?

A: Studies have shown that drinking caffeine about an hour before working out can help boost endurance, energy, and performance, but the findings are mixed as to whether caffeine has an effect on power or strength.

Some studies have shown that drinking 150-200 mg of caffeine (similar to a Starbucks grande vanilla latte), may boost performance, while others recommend increasing it to 2.5-5 mg per kg of bodyweight (about 200-400 mg of caffeine for a 180-pound guy). But people react differently to caffeine. For some, it’s a performance enhancer; for others, it can over-stimulate them and decrease performance. You may want to experiment with different amounts of caffeine during practice runs and workouts to see if it’s helpful to you.

Having caffeine on days when you feel tired or need an extra boost is a good strategy, but don’t rely on it as your main energy source. If you feel tired all the time, you’re probably not getting enough energy from real food. Also, caffeine shouldn’t replace your normal pre-workout snack, but should complement it. Stay away from energy drinks that have chemicals, colors, or high citric acid content. Stick to coffee or tea.

Bottom line: Caffeine can be helpful for some people, but you need to see what works for you.

http://fitgolf.com/wp-content/uploads/Toe-Touch-and-Spine-Posture-Stability.pdf

The body loves balance. If there’s weakness in one muscle group, its opposing muscle group will often become tight as an adaptation and result of muscle weakness. Muscles like to balance each other. If one muscle is not doing enough, the other will actually do more on its own, without any intervention by you, in an attempt to maintain stability around the joint. Simply stretching the tight muscle is only half of the remedy. You need to identify the corresponding muscle weakness.

Here are a couple common examples of this:

1. Tightness across the front of the thigh or quadriceps muscle is often associated with hamstring weakness on the backside of the thigh. Reduced flexibility in the quadriceps and decreased strength in the hamstring is one of the leading causes of knee problems in young athletes. You can easily remedy this muscle imbalance with a flexibility program, core training, and a little focus on movements using the hamstrings.

2. Many active adults experience tightness in the low back and are always looking for things that stretch the low back, not realizing that there is a corresponding weakness throughout the entire anterior abdominal wall. Immediately following back stretches, abdominal strengthening will reinforce muscle balance and reduce the need for those back muscles to tighten down now that the muscle strength of the front and the back of the torso are equally balanced.

The next time that you are stretching or thinking about tight muscles, just remember that there is a lot more going on than just the muscle that feels tight. You may have an underlying weakness that’s contributing to pain and could be setting you up for injury.

I started to write a post on my StrengthCoach.com website explaining my response to a thread about Tabata intervals.  I probably was a little short with my answer because I thought the question was phrased poorly and loaded with assumptions. The writer took offense and responded “I’m just trying to learn”.

I went on to explain to him that the intelligent people in our industry are fighting a war of sorts.  Because we are constantly battling misinformation, half-truths, lies and out right stupidity we can often come across as impatient. The enemy has many names, Crossfit, P90X, Insanity, Bar Method, Tracey Anderson and so many others. A new enemy constantly appears on the horizon and they all have the same theme. The enemies simply ignore science and empirical evidence and replace it with marketing. They ignore common sense and replace it with marketing. They prey on the uniformed.

Our job as fitness professionals, personal trainers or strength and conditioning coaches is to continually try to keep the pendulum in the center and use our common sense. One of my favorite quotes comes from Benjamin Franklin is:

“common sense is not very common”

This can be combined with another great quote:

” a little knowledge is dangerous”

We exist in a fitness world overpopulated by people with a little knowledge and too little common sense. The resultant combination of a little knowledge and a lack of common sense is the foolish programming that we are forced to battle against. What the smart people do in this industry is make the client feel and look better while at the same time keeping the client healthy and safe. Is that too much to ask?

The only thing that makes me feel better is that we are succeeding. Our business at Mike Boyle Strength and Conditioning has nearly doubled in 4 years. This is due to a great program and a great staff that delivers consistent, reproducible results. Microgyms ( think opposite of the Big Box, lots of equipment, no instruction) are thriving all over America. Keep it up, don’t sell out. Don’t throw up a Crossfit sign or any other sign for its marketing value. Continue to deliver great programming and great results.

To your success,

Mike Boyle

By Tracy Chapman, TPI Golf Fitness Specialist

Sit up straight. Pull your shoulders back. Stick out your chest. Bring your head back.

This is not your mother speaking. It’s your teaching professional.  There is general agreement among teaching professionals that most, if not all, of a golfer’s inconsistent swing motions are in some way caused by incorrect posture at address.  Poor set-up posture also contributes to physical stress.

The most common mistake is bending from the wrong place.  Most golfers tend to bend from their waist and/or mid-back rather than from their hips. This interferes with a safe and consistently effective golf swing in three primary ways:

• It prevents ideal balance.
• It limits a complete turn.
• It reduces optimal swing motion along the swing plane.

When a golfer bends too much from the mid-back (thoracic spine) at address, the center of gravity moves excessively to the heels.  The initial positioning greatly affects both static balance during the address position as well as dynamic balance throughout the entire swing.  The golfer must make compensations or adjustments wherever possible to maintain balance during the swing.  This challenges the out-of-balance golfer’s ability to consistently move his hands and club in the proper swing plane.  Also, the lack of rotational ability in the spine forces an excessive amount of leg and hip turn during the backswing.  This often leads to a reverse pivot on the backswing and a lateral sliding motion during the downswing.

It’s one thing to know what the proper posture at address is; but a totally different thing to be able to achieve a spine angle that is straight with an appropriate amount of bend from the hips and knees.

To correct a postural problem at address, golfers need two essential things.  First, they need to understand how to initiate the proper sequence of body motions to achieve ideal setup posture.  Second, they must have the necessary combination of flexibility, strength, and control to coordinate their body into the ideal setup position and maintain it swing after swing.

Club Behind The Spine Drill

Here is a simple drill to get a perfect address position every time.  Please consult with your professional instructor, however, before practicing this drill to determine whether this postural technique is consistent with what he believes is right for you.

Stand tall and place a golf club behind your back with the clubface pressed against your tailbone and your head against the grip of the club. Next, bend forward in such a way that the club shaft stays pressed against your belt line.  Bend forward enough for the shoulders to get in line with your toes.  (PGA Tour players have a forward bend of  35-45 degrees) This will allow for your arms to hang freely straight down from your shoulders and ensure that you are bending from your hips.

If you use this club behind the spine method to practice arriving at an ideal address posture, it could not only help your game but it could also help with sound body mechanics in everyday life.

This helpful posture-building exercise can help improve your ability to achieve a better posture at address.  Remember, however, please consult with your physician before attempting any exercise program.

 If you have any questions about golf injuries, posture, or other physical performance factors related to golf, please feel free to contact Body Balance for Performance at 317.816.91355 or visit www.indianapolis.fitgolf.com.

The ideal golf swing results from controlled, balanced rotation of the upper body over a fairly stable base of support or lower body.  Your feet provide the connection to the ground while the knees and hips create the stability for upper body motion.

One of the “keys” to maximizing lower body efficiency is to put the lower body in a position where it can be successful.  The low back is not designed for repetitive rotational strain and therefore the knee and hip joints are important in controlling motion of the spine over the the lower body.

Lower Body Efficiency is dependent on:

• Achieving a good address posture with a proper hip hinge and knee flex.
• The availability of strength, flexibility and endurance throughout the musculature of the lower body.
• Coordination of the lower body focusing on kinesthetic awareness at the hips, knees and foot complex.
• Stability and controlled motion of the lumbar spine / low back.
• The quality of motion over a stable base of support / dynamic balance.