Shoulder Instability Or Dislocations

shoulder instability anatomy

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Shoulder is the most mobile joint of the body. This allows you to lift your arm, rotate your arm and lift your arm over your head. It’s possible to have a greater range of motion with less stability.

How

Shoulder instability

This happens when the humerus head (the upper arm bone) is forced out of the shoulder’s cavity. Usually this happens as a result of a sudden traumatic injury.

Once the shoulder is dislocated, the shoulder is vulnerable to repeat. When the shoulder is loose and slips several times, it’s called a chronic shoulder instability.

The shoulder is made of 3 bones : humerus (upper arm bone), scapula (shoulder blade) and clavicle (collarbone).

Dislocation shoulder

shoulder dislocation anatomy

This may be partial, which means that the arm’s ball partially comes out from the cavity. This is called a subluxation. This can be complete which means that the arm’s ball comes out completely from the cavity.

Symptoms

Symptoms of chronic shoulder instability are :

  • Pain caused by the shoulder injury

  • Repeated shoulder’s dislocation

  • Repeated instance of the shoulder giving out

  • A persistent sensation of the shoulder that is loose, slipping out of the joint or hanging.

Diagnosis

Specific tests help assess shoulder instability (including general relaxation of ligaments). A doctor may prescribe imaging tests such as X-rays, CT Scan or MRI to confirm the diagnosis and identify other problems.

Treatment

First, chronic shoulder instability treated with nonsurgical options. If these options don’t relieve pain and instability, surgery may be needed.

Nonsurgical treatment

shoulder dislocation treatment non surgical

Generally, it often takes several months of nonsurgical treatment before success can be assessed. Nonsurgical treatments includes :

  • Activity modification

  • Non-steroidal anti-inflammatory medication

  • Physical therapy

Surgical treatment

shoulder dislocation treatment surgery bankart repair

Often, surgery is often required to repair torn or stretched ligaments so that they can maintain the shoulder joint in place.

Bankart lesions (tearing of the front labrum from the cavity) can be repaired surgically using suture anchors to reattach the ligaments to the bone.

Arthroscopy => Soft tissues of the shoulder can be repaired using tiny instruments and small incisions. It’s a procedure that is done the same day or outpatient. Arthroscopy is a minimally invasive surgery. The surgeon examines the inside of the shoulder with a small camera and performs the operation with special instruments.

Open surgery => These are patients who require open surgical intervention. This involves making a wider incision on the shoulder and performing the repair under direct visualization.

Rehabilitation

After surgery, the shoulder can be temporarily immobilized with a sling. When the sling is removed, it’s essential to do ligament rehabilitation exercises. These exercises improve the range of motion of the shoulder and avoid scarring during ligament healing. Thereafter, exercises for strengthening the shoulder will be added in the rehabilitation program.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Heat Illness

heat illness

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Every summer, hundreds of people experience sun-related illnesses and heat. Being prepared and hydrated avoids theses situations.

Why

When an athlete exercises, his/her body temperature increase and the body sweats to cool the body. During this process, body fluids and electrolytes are lost. If the boy is not recharged with fluids and electrolytes, it’s dehydration and it increase the risk of heat illness as a heat stroke.

Symptoms

Symptoms are :

  • Chills

  • Dark colored urine

  • Dry mouth

  • Headaches

  • Thirst

  • Weakness

If the heat illness progress, there are more serious symptoms like :

  • Difficulty breathing

  • Body temperature increasing to dangerous levels

  • Muscle cramps

  • Nausea

  • Tingling of the limbs

  • Death

How to prevent

The most effective treatments for heat illness are :

  • Proper training for the heat

  • Fluid replacement before, during, and after exertion

  • Appropriate clothing (light colored, loose fitting and limited to one layer)

  • Early recognition via direct monitoring of athlete by other players, coaches and medical staff

  • Monitoring the intensity of physical activity appropriate for fitness and how an athlete has acclimated to conditions.

  • If possible, having an athletic trainer on site during events and practices to properly prevent and treat heat illnesses.

In situations where the training program is intense or during a trip in a hot climate, an athlete should limit the intensity and duration of the training session. Thereafter, the athlete will increase the training’s intensity for a period of 7-14 days to allow to the body, the time to adjust to the climate and environmental conditions. For athletes with respiratory, gastrointestinal or other diseases, they should especially evaluate these new conditions.

When an athlete should hydrate

hydrate

It’s necessary to hydrate before, during and after a training session. Drinking 47cl (16 ounces) of water is recommended 1 hour before exercises. Hydration should continue with 11-23cl (4-8 ounces) of water every 15-20 minutes throughout the effort

There is a trick to track the hydration’s level is to weigh before and after a physical activity. If the athlete is lighter after a physical activity, this means that there a deficit of fluids (indicated by weight loss) and it’s necessary to recharge them. For the next physical activity, it will be essential to drink more to evaluate the losses (perspiration). An athlete who loses more than 2-3% of his/her bodyweight during exercise may decrease the performance and the body’s physiological function.

If the athlete is heavier after a physical activity, it means that there is a surplus of fluids (indicated by gain weight). For the next physical activity, it will be essential to drink less to evaluate the surplus.

How to treat it

When you see signs of heat illness or heat stroke, it may be an imminent danger of death. It’s necessary that a person immediately call for medical assistance while you’re cooling the person at risk.

Treatment included :

  • Getting the athlete to a shaded area

  • If it heat stroke, cool the athlete rapidly using cold water immersion. If immersion is not available you may use spray from a hose, cold water sponging, or placing cold towels over the entire body

  • Monitoring body temperature

  • Providing cool beverage if possible (i.e., if the athlete doesn’t have altered consciousness).

  • Getting medical assistance as soon as possible.

Heat exhaustion is a type of heat illness that can happen after several days of exposure to high temperature and improper or unbalanced fluid recharging.

Statistics

  • Heat stroke is a type of serious illness related to heat. It can cause death to athletes and this is probably the leading cause of athlete death during the months of July and August.

  • The body produces 1.8 liters (a half of gallon) of perspiration to cool the body every hour. If there are not enough fluids or the heat is overwhelming the body, the person may develop heat-related illness.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Validate Data Mining In Tableau With A Chi-Square Test

validate validation

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

In this article we will start using statistics. Don’t worry we’ll do something simple, we’ll use the Chi-square test in a basic way. There is a special section to learn how to do statistics at an advanced level.

I’ll explain why we’re going to learn how to use the Chi-square test. The results we have with theses 2 bar charts are good. We see on theses 2 bar charts that age has a significant impact on the rate of client leaving the bank. We also see in which age groups the clients leaves the bank the most and which age groups the clients leave the bank the least. With that we have good insights.

In the A/B test « Gender », we can see that there is a correlation between the male and female sex and the choice to leave the bank. But as I said before, this A/B test is basic. The results of a basic A/B test visually shows us what is probably happenning in reality but we aren’t 100% sure of these results. To validate these results, we need do to use statistical tests like Chi-square test.

Doing a report based on basic A/B test is very risky and you can have completely false insights. I don’t advise you to do it (unless you want to leave your job). It’s for this reason that using Chi-square will help us to have strong insights.

Chi-square will allow us to know if our results are statistically significant. Our results are based on a sample of 10 000 clients and Chi-square test will tell us if these results are due to chance effects or if these results can represent all the client of the bank.

For example in our A/B test « Gender », we observed that in our sample of 10 000 clients, women are more likely to leave the bank compared to men.

tableau data mining science chi square test a/b test

Now, we aren’t sure if the results of this sample represent the behavior of all the bank’s clients.

To use basic Chi-square test, we use an online tool. Click here  .

tableau data mining science chi square test a/b test

On internet, there are plenty of websites to do a Chi-square test but we’ll use this one so that you can understand how it works. To do a Chi-square test, we need to use absolute values and in our A/B test we have percentage.

Let’s go back to Tableau. We’ll create a new tab with a version of A/B test with absolute values. In this way, we keep the A/B test with the percentages. Do a right-click on the « Gender » tab and select « Duplicate ».

tableau data mining science chi square test a/b test

Name the new tab « Gender Actual » to specify that it’s absolute values.

tableau data mining science chi square test a/b test

To have the absolute values, move « Number of Records » in « Measures » to the « Marks » area and put it over top of « SUM(Number of Records ».

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Move « Number of Records » in « Measures » to « Rows » over « SUM(Number of Records ».

tableau data mining science chi square test a/b test

Cool, we have our absolute values.

tableau data mining science chi square test a/b test

We also need total absolute values, which means the total number of men and women. There is a very fast way to get that. Right-click on the vertical axis and select « Add Reference Line ».

tableau data mining science chi square test a/b test

Then in « Value », click on the drop-down on the right and select « Sum » to have the total sum of the observations.

tableau data mining science chi square test a/b test

And in « Scope », you select « Per Cell » option to specify that you want the total sums for each category, male and female.

tableau data mining science chi square test a/b test

Now, we have the total sum at the top of the bars. We will modify labels to have the absolute values. In « Label », we will change « Computation » to « Value » and click on the « OK » button.

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Perfect, we have the total amount of observation at the top of each bar : 4543 women and 5457 men. We have what we need to use our online tool.

tableau data mining science chi square test a/b test

OK, I’ll explain how this tool works. « Sample1 » and « Sample2 » correspond to the independent variable « Gender ». You choose in which order you enter the data, « Sample1 » for men or the opposite. In our case, we use « Sample1 » for women and « Sample2 » for men.

« #success » corresponds to the result Y=1, which means in our case « yes, the client left the bank ».

« #trials » is the total number of observations, which means the total number of women in « Sample1 » and the total number of men « Sample2 ».

That’s how you enter the data :

  • For « Sample1 » in #success, you enter 1139 because there are 1139 women who left the bank. For « Sample1 » in #trials, you enter 4543 because there are 4543 women in total.

 

  • For « Sample2 » in #success, you enter 898 because there are 898 men who left the bank. For « Sample2 » in #trials, you enter 5457 because there are 5457 men in total.

tableau data mining science chi square test a/b test

Here is the verdict : « Sample1 is more successful ». « Sample1 » corresponds to women and #success is :« yes, the client left the bank ». This verdict means that of all the bank’s client, women are more likely to leave the bank than men. And look, there is something important, it’s « p<0.001 ». This means that the « p » is strictly less than 0.001.

tableau data mining science chi square test a/b test

« p » is the value that indicates whether an independent variable has a statistically significant effect on a dependent variable. In our case, the independent variable is « Gender » and the dependent variable is « Exited », which is : « yes, the client left the bank ». So « p » is strictly less than 0.001, which means that the independent variable « Gender » has a statistically significant effect on the dependent variable « Exited ». This shows us that out of the total number of bank’s clients, women are more likely to leave the bank than men.

This is how we use Chi-square test with this online tool. This is the same principle on all online tools that you can find on Google or DuckDuckGo . You can repeat these instructions that I gave you with other tools, you will get the same results.

It’s cool with the Chi-square we validated the A/B test and to specify that this A/B test is validated, we’ll color the tab in green.

Right-click on the tab, select « Color » and select « Green ».

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Perfect, now we’ll validate another A/B test. Selects « HasCreditCard » tab.

tableau data mining science chi square test a/b test

We’re going to create an A/B test « HasCreditCard » only with absolute values. To save time, right-click on « Gender Actual » tab and select « Duplicate ».

tableau data mining science chi square test a/b test

We’ll remove the green color on the tab « Gender Actual (2) ». Right-click on the tab and select « Color » and « None ».

tableau data mining science chi square test a/b test

You rename the tab « HasCreditCard Actual ».

tableau data mining science chi square test a/b test

Move the variable « HasCrCard » over « Gender » in « Columns ».

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Excellent, everything is ready to do a Chi-square test. We’ll remove « Exited » labels to better see the absolutes values. Make a click and drag out.

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Perfect, let’s go back to our online tool. In this case, « Sample1 » is « no », which means client who don’t have credit card and « Sample2 » for « yes », which means clients who have a credit card.

That’s how you enter the data :

  • For « Sample1 » in #success, you enter 613 because there are 613 clients who left the bank. For « Sample1 » in #trials, you enter 2945 because there are 2945 clients who don’t have a credit card.
  • For « Sample2 » in #success, you enter 1424 because there are 1424 clients who left the bank. For « Sample2 » in #trials, you enter 7055 because there are 7055 clients who have a credit card.

tableau data mining science chi square test a/b test

Let’s look at the verdict, it’s « No significant difference ». « p » value is very high, it’s above 5%. This confirms that the independent variable « HasCrCard » has no statistically significant effect on the dependent variable « Exited ». That was the conclusion we had made when we had done the A/B test with percentages.

We had seen that there was 21% of « Exited » (clients who left the bank) in the category « no » and 20% in the category « yes ». With these results we concluded that most likely the variable « HasCrCard » had no impact on the rate of clients who left the bank. Chi-square test confirms our conclusion and we can put the tab « HasCrCard » in green to say that it’s OK.

Right-click on the tab « HasCreditCard » => « Color » => « Green ».

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Excellent, now, you can do a statistical A/B test with 2 categories. Soon, we will do statistical A/B tests with more than 2 categories.

Share this article if you think it can help someone you know. Thank you.

-Steph

Work Effectively And Earn More (Part 2)

work effectively effective

I watched an Olivier Roland’s video  and I learned good stuff.

If you don’t have read Part 1, click here .

5 actions to be effective

5

Optimize your working time

Use Pareto’s Law by focusing on the 20% of your actions that contribute 80% of your results and using Parkinson’s Law to determine how long to complete a task.

Here are other actions to put in place to optimize your time :

  • Don’t disperse yourself

  • Stop multitasking – This has been scientifically proven to be a waste of time and productivity. Read this scientific study .

  • Stop interruptions – Things like smartphone notifications, emails or messages.

  • Group actions.

  • Remove unnecessary tasks – To find out if you’re doing a useless task, ask yourself this question from Peter Drucker : « Why am I doing this ? Is it necessary ? » With this question, you can easily delete unnecessary tasks. Exceptionally, you can use a notification on your smartphone that displays this question every 30 minutes. It’s a type of reminder all day long.

  • Identify the 20% of things and people that cause 80% of your problems and delete them. If it’s someone in your family, talk to that person 2-3 times a week instead of every day.

Automate everything you can

Many tasks can be automated in companies. For example to send messages on social media (I use Buffer  ). It’s possible to automate a sale on internet, it’s the customer who does everything. The customer looks for a product, uses his/her credit card by filing out the payment form of the website, and the bill created automatically based on the information provided by the customer, etc.

It’s also possible to automate a company, this is the case of Drop Shipping. Drop Shipping is when you sell products that you don’t have in stock and that are sent directly from the supplier to the customers. Amazon offers this type of service too, you can put in their catalogs products that you sell and entrust to Amazon for the stock’s management, sending and returns of products. I wrote an article on Amazon’s drop shipping, here.

There is also the case of muses that explains Tim Ferriss in his book « 4 hours workweek ».

Delegate

Focus on your strengths and delegate the rest. Create a list of tasks that you want to delegate with instructions. Then gives these tasks to a team by assigning each type of task to a specialist.

Duplicate

There is no point in reinventing the wheel. You can duplicate the recipes of your mentors success and use that in your own company.

Recycle

A job that you did can be reused in a different form. For example, articles from a blog can be used to make a book, a podcast or a video.

4 actions to earn more

4

Determine your goal and strategy

Determine your goal, your process to reach it and the strategy to put in place. Here are some examples of strategies for developing your wealth :

  • Replace your salary with real estate income and start your own company.

  • Keep your work as employee and invest a maximum on stock market to create passive income.

  • Create a company to have a complementary income like a blog, a podcast or a Youtube channel.

  • Buy a piece of land and build several apartments (condos).

  • Etc.

Optimize your management to spend less money

  • Analyse the things you have to pay to eliminate waste : unnecessary subscription, insurance too expensive, etc.

  • Print your bank statement and analyze it

  • Seeking a way to achieve the same result by spending less : compare, buy cheaper, negotiate to save money for the things you really need.

  • Optimize your taxation by reducing your taxes.

Recycle your skills and your work

You can work on something once and get paid several times. You can create a seminar, keep 3 children instead of 1, you walk 5 dogs instead of 1, etc.

You can also use a job you have already done to create complementary income. Foe example, if you like to take picture, you can put them in stock photos on internet.

Duplicate the processes known to create wealth

  • Pay yourself first

  • Make money work for you by saving at least 10% of your income to invest them.

  • Invest in yourself with training to learn new skills

Here are the options you can use to create a company that serves your life (and not your life serving your company). With internet it’s easier to use these levers with a blog, podcast or a Youtube channel by creating content.

Share this article if you think it can help someone you know. Thank you.

-Steph

Topic Of Content To Publish On Internet

internet content blog video youtube channel podcast

I watched an Olivier Roland’s video  and I learned good stuff.

Many people are wondering how to find the content to publish on a blog or a Youtube channel. Before creating my blog, I was also asking this question and maybe you’re asking yourself this question today.

You want to create a blog or a Youtube channel for several reasons. And I think one of the reasons is that you want to build your own company. In this case, I advise you that your content is influenced by these 3 things :

  • Passion – It must be a subject that fascinates you.

  • Skill – It would be nice if it’s something you already have skills in.

  • Economic potential – If your idea has no economic potential, you will not be able to build your own company.

There is something surprising with the economic potential. It’s possible to create a profitable blog or Youtube channel on a subject that doesn’t interest you. For example, there is a person who has a blog to teach math to help students in school to pass their exams. This person isn’t passionate about mathematics but it’s not something he hates. I know that in few years, he will stop this company even if it works well because he will have lost motivation. And that happens often when it’s not a passion.

This case is an exception because it’s very difficult to succeed when you aren’t in a subject that fascinates you. Statistics show that 95% of bloggers give up after 6 months. These are statistics from « Meta-blogs Technorati » which based on millions of blog creations.

I really advise you to create the content on one of your passions otherwise you finish in the 95% of people who give up after 6 months. Outside regulated areas like medicine, you can create a blog in an area where you don’t have skills and learn little by little. You can do that but you have to be transparent about your skills to your audience.

passion

That’s what I do. I had no knowledge of anatomy and biomechanics in sport when I started publishing articles. Everyday I do my research and I learn little by little. The best example is Data Science. I had no knowledge, I paid for a class and I show you what I’m learning and I have not finished this class yet. At the beginning of my articles, you see my sources and that’s my strength.

Which means that you can’t be passionate and have no skill at the start. But it’s not possible to have a profitable blog or Youtube channel if the sector where you start has no economic potential.

To find out if you sector has an economic potential, there are several criteria to check :

  • Are there forums or Facebook groups on this topic ?

    If you find forums or Facebook groups on the subject that you want to do, it’s because there are people who spend several minutes every day discussing this subject. These people are likely to visit your blog or Youtube channel, if you share the content that may interest them.

  • Are there already blogs or Youtube channels on this subject ?

    If you find blogs or Youtube channels that have existed for several years and with a large number of subscribers, it’s that you can become one of their competitors.

  • Are there many people who are passionnate about this ?

    Creating a profitable blog or Youtube channel is like create a company, it’s necessary to do a market research. What is interesting today is that it’s possible to do this with internet. Search on internet your future competitors and analyze them.

There are still a dozen criteria but with these 3 criteria, you’ll have a good base to select your passion that has the best economic potential to create your company with a blog or a Youtube channel.

Share this article if you think it can help someone you know. Thank you.

-Step

Business Ideas From Abroad

world map drawing

I watched an Oliver Roland’s video  and I learned good stuff.

It’s very interesting to be part of a group of entrepreneurs (mastermind or other) to see what they do in your country but also internationally. Being part of a group of entrepreneurs makes it possible to share good methods/techniques.

There is an extraordinary rewarding to be part of an entreprenarial group because there are people from all over the world. It’s true that often half of the people come from English speaking countries (United States, United Kingdom, Australia, Canada ) but there are many people from different continents and that is a phenomenal force.

It’s a bit complicated when you start your company and you’re in an international business group, but it’s interesting to know what’s happening in your industry in another country. To start, you can be part of a entrepreneurs group who speak the same language as you but who live in others cities and other countries.

Once you master a foreign languange, you may be interested in seeing what is happenig in other countries.

Case study

Imagine that you have a turtle shop. You sell turtles, turtle accessories and you have a turtle blog. It’s interesting to see what happens in English speaking or Spanish speaking countries. Tu vas sur Google.com (United States verision) , Google.ca (Canada version), Google.co.uk (United Kingdom version ), Google.com.mx (Mexico version), Google.com.ar (Argentina version), Google.com.co (Colombia version). You write keywords related to your professional field and you look at websites,forums, social media. You look at what competitors are doing, but in others areas.

Language

language diffrent language foreign

Despite the incredible progress of Google Translate or other translation tools, markets are very isolated. The majority of people are interested only in their own market and their own language. This is a shame because it means that good methods will be used in one country and these good methods will be completely hallucinating and innovative for another country. And because of that, there is a loss of knowledge because there is no exchange between countries, there is no transfer of knowledge.

We entrepreneurs, we are not artists. There is no point in saying : « I’ll be the first to invent the wheel ! ». Once the wheel has been invented, it’s done and you can’t do anything. On the other hand, you can bring the wheel in your country and improve the wheel to find other use with. There is no shame in seeing good ideas in other countries and bringing them to your country. It allows you to create opportunities.

It’s true that the first interesting market to see is United States. Often this country is 4-5 years ahead of other countries in several different areas. But beware, new countries that are very dynamic have interesting innovation like Bresil (Google.com.br)  or several countries in Africa like Nigeria (https://www.google.com.ng ), Angola (https://www.google.pt ), Algeria, South Africa (https://www.googl.co.za ) and Asia like China (a tool to translate Baidu in english => http://www.baiduinenglish.com ), Singapore (https://www.google.com.sg ), South Korea (https://www.google.co.kr ).

What I want to tell you is that there is a lot to learn from other countries in the world. You need do be curious and to meet entrepreneurs from other countries with an exchange of ideas or innovations to create opportunities.

Share this article if you think it can help someone you know. Thank you.

-Steph

Tear Of Hamstring Muscle

hamstring muscle anatomy tear

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In bodybuilding, tears of hamstring muscles are common. This often happens during squat when the torso is too much inclined. All hamstrings muscles (except biceps femoris short head) are extremely stretched and squeeze strongly to straighten the pelvis. Precisely at this point, there may be a muscle tear in the upper or middle part of this muscle group.

It’s possible that the tear of hamstring muscle occur with machine (leg curl). There may be a muscle tear with a heavy weight at the beggining of the movement when legs stretched and muscles stretched.

Usually, tears of the muscular fibers of hamstrings are small and not serious (it’s rare to see a major muscle tear or tendon disinsertion) but these tears are always painful and causes complications.

Indeed, often after a tear on this muscle group, there is a fibrous scar that causes a painful and disabling rubbing for sport practices. And it’s important to note that this scar isn’t elastic and can tear again during an intense effort.

Tip to avoid hamstring tears

To avoid theses muscle tears during squat or deadlift, it’s important to make specific stretching movements for hamstrings, before or between sets.

There are also other exercise like « Good-morning », stiff-legged deadlift or Romanian deadlift which helps because of their combined actions of muscle building and stretching.

After a tear of hamstrings

To avoid having a fibrous scar, it’s necessary to do a re-education a week after the tear. It’s important to do stretching exercises for the back of the thigh slowly. This allows you to stretch the injured muscles and to soften the scar so that it doesn’t tear when you start again the training.

feedback of hamstrings muscles

hamstring muscle anatomy tear pelvis

In modern societies, we sit for several hours. This can create in some people a feedback of hamstrings muscles. This muscles retraction of the back of the thigh puts the pelvis in retroversion and this creates a bad position of the spine.

This poor position of the spine causes the natural curvature of the spine to be lost over time. This results in poor posture, flat buttocks and round back that can trigger spinal pathologies.

To limit this feedback of hamstrings muscles, it’s recommended to do exercises that have a combined action of muscle strengthening and stretching at the back of the thigh as the « Good-morning », stiff-legged deadllift and Romanian deadlift. Then after this exercise session, it’s advisable to do some sets of stretching for hamstrings.

Action of hamstrings at squat

hamstring muscle anatomy tear squat

During squat, hamstring muscles squeeze to straighten the pelvis. This prevents the torso (in this phase the torso is bound to the pelvis by the contraction of the abs and lumbar) from bending too much forward.

hamstring muscle anatomy tear

Note

Fibrous scars can also be treated in parallel by a physiotherapist with manual or mechanical massages to soften the lesion.

Share this article if you think it can help someone you know. Thank you.

-Steph