Acromioclavicular Joint Injury

acromioclavicular joint injury

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.

Acromioclavicular joint is a joint between the clavicle and the scapula. Acromion is a continuation of the scapular spine and hooks over anteriorly. It articulate with the clavicle (collar bone ) to form the acromioclavicular joint.

Problems types

The most common problems are arthritis, fracture and separation. Arthritis is characterized by a loss of joint’s cartilage. Arthritis of acromioclavicular joint is common with weight lifter, especially with bench press and a little less with shoulder press. When there is a problem with the rotator cuff, it’s possible that there is also acromioclavicular joint’s arthritis.

Acromioclavicular separation

acromioclavicular joint injury type grade

When there is an acromioclavicular joint separation, it means that the ligament that connects the acromion and clavicle is damaged and that the 2 structures don’t align properly. Separation’s state can be weak or severe, that is why there is a system of « grade » according to which ligament is torn and the severity of the tear.

Grade I Injury – This is the weakest damage and the acromioclavicular joint is still aligned.

Grade II Injury – This is an average damage. Ligaments are only stretched but not fully torn. In case of stress (physical effort), the acromioclavicular joint becomes painful and unstable.

Grade III Inury – This is a serious damage. Ligaments are completely torn and the collar bone is no longer attached to the scapula, which creates a visible deformity.

Treatment of acromioclavicular joint arthritis

If the rest, ice, medications and change of the training program (changing the exercises) don’t work, the next step is a shot of cortisone. A shot of cortisone in the joint may have calmed the pain and may be permanently swollen. As each individual is unique, the effects may vary and it’s possible that it doesn’t swell permanently.

If non-surgical methods fail, it’s possible to perform a surgical operation. The pain is localized at the bones end that make contact with each other and the goal of the operation is to remove some of the end of the clavicle. This ambulatory surgery can be done with a small incision of 1 inch (2.5 cm) long or with the arthroscopy technique with 2-3 incisions. The results and recovery of these 2 surgical techniques are about the same. Most patients have a full movement by 6 weeks and can return to do sport by 12 weeks.

Treatment for acromioclavicular separation

Separation can create very painful injuries, so the first thing to do is to decrease the pain. Hold the arm in a sling, put ice and pack the shoulder for 20-30 minutes every 2 hours as needed. Acetaminophen and non-steroidal anti-inflammatory medications can also help calm the pain.

When the pain begins to subside, it’s important to move the fingers, wrists and elbow (and eventually the shoulders) in order to avoid having stiff or « frozen » shoulder. The length of time needed to regain complete movement and function depends on the severity or injury’s grade.

Recovery from Grade I acromioclavicular separation usually takes 10-14 days while Grade III takes 6-8 weeks.

When surgery

Grade I and II separations require very rarely surgery. With a Grade III injury, after surgery, it’s possible to have full body physical activity with some restrictions.

Statistics

  • More males than females suffer acromioclavicular joint injuries

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-Steph

Individual Variations In Hip Mobility

hip mobility

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

Without taking into account the individual differences in muscle elasticity and ligament laxity, it’s bone shape of the hip joint that determines the main variation in hip mobility.

It’s mainly in the amplitude of hip abduction that bone configuration plays an important role.

Examples

  • An almost horizontal femoral neck (coxo vara) with an upper edge of the important cotyloid cavity and covering, will limit abduction movements.

  • An almost vertical femoral neck (coxa valga) with an upper edge of the less important cotyloid cavity will facilitate abduction movements.

This means that it is useless to raise the leg very high laterally if the morphology doesn’t allow it.

Attention

If someone forces the hip’s abductions, femur’s neck will bump on the cotyloid cavity edge. And this person will compensate the lateral raise of the leg with a pelvic tilt on the femur head of the other leg. It should be added that forcing oneself to make abduction sets may, over time, create microtraumas in some people that will cause excessive development of the cotyloid cavity upper edge. This has the consequence of limiting the hip’s mobility and creating painful inflammations.

hip mobility abduction

hip mobility abduction

hip mobility abduction coxa vara valga bone morphology

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

Automate Any Company

automate company

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

When I read Tim Ferriss’s book « 4 Hour Work Week » , I discovered what a muse business was. A muse business is an automated business.

In this book muse business is mainly on internet but it’s possible to have a traditional business that is largely automated. The most important thing in this concept is the automation of certain tasks by machines in a company. The traditional business can be almost completely automated by humans but it’s easier to do with machines.

You should know that it’s much easier on internet to have a business serving your life rather than your life serving your business (like you work 70 hours a week). The reason is that there are many things that are done by your audience and the machines. With internet, the machines are computers.

I wrote an article about this topic « An Army For Your Blog ». In this article, I explain that I have an army that works for me everyday. This army is simply composed of all my articles that I published on my blog. Which means that today, I have an army of more than 695 articles.

Each of my articles continues every day bringing people who are interested in the article’s subject. Some of these people subscribe to my newsletter (mailing list) and by giving their emails, they become prospects. Then some of these prospects become clients.

That’s what is excellent. It’s true that I take time to write these articles but once I published them, they work for me for years without my intervention.

Automatic

automatic

Look at this, if I stop creating content for 6 months or 1 year, the traffic of my blog will decrease but the decrease will not be catastrophic. My articles will always keep bringing people to my blog for a long time.

It’s the same principle if you have a product to sell on your blog. People who are interested will click on the link that will take them to the product’s sales page. They will read the description and if they want to have the product, they will buy it immediately.

As you can see in the product purchase process, there was no human intervention. The client did most of the work assisted by a machine (computer). That’s the concept of having a business serving your life. It’s perfectly possible to do that with humans but it’s more complicated and there are management constraints.

For years humanity has been trying to get rid of painful or repetitive tasks.

For example the norias. A noria is a wheel with pots that taking water from a river. All this only works with the strength of the river and the water from the pots is collected in an aqueduct that will fill a reservoir. With a machine like that, people in the village no longer need to go to the river every day to get water. This machine makes it possible to automate a repetitive and painful task. The only thing people in the village have to do is maintain the machine (noria).

There are also examples of traditional businesses that are automated to serve the life of their owners.

  • Automatic vending machine

    It’s a fully automated machine that is between the client and the company. Do you see the difference that there is between a person who is there 24h/24h permanently to serve drinks to clients (painful and repetitive task) and this machine ? The machine’s maintenance consists only in regularly looking for money, reloading food/drinks and repairing.

  • Automatic laundry

    It’s is a fully automated machine that is between the client and the company. It’s the same principle, it’s a repetitive and painful task that is replaced by a machine.

  • Others

    It’s the same for photo booths, impedance scales, automatic sphygmomanometers and the list is very long.

A company serving your life

life

Ok, I know there are people who will tell me that if companies only operate with machines, one day, there will be no more human relations. It’s true that human relations are necessary for to have a healthy life but for me, there will always have human-based companies with people who want human interactions.

Sometimes I want to go to a coffeehouse or a grocery store to buy a drink rather than buy it in a automatic vending machine because I want to talk to people.

What I mean is that it’s easier to have a business serving your life when it’s based on machines (computer or others).

I explain, it’s easier to entrust repetitive tasks to machines like cashing money and serving a drink or cashing money and washing clothes. These are not exciting jobs for employees and it’s not going to help them flourish. When a task is repetitive and painful, it’s necessary that this task be done by a machine so that a human being can concentrate on a creative and fulfilling task.

It’s always possible to have a traditional, complex, automated , human-based business serving your life. For that, you have to find people who manage your business for you. You can be the only person who deals with strategy and processes or another task that you like to add value, but other people manage your business every day for you.

The main thing is to have a business serving your life and not your life serving your business. You are the person who knows where your ship is going and you work so that people are efficient and the interactions in your ship are as effective as possible. You aim is that it’s not you who does the daily operations of your ship.

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

-Steph

The Only Thing To Be Successful In the Long Term

 long term success

I read a Nerd Fitness article  and I learned good stuff.

Sir Winston Churchill said : « Success is the ability to go from one failure to another with no loss of enthusiasm ».

I’m sure you’ve heard this quote . But there’s something that nobody told you about that quote. This thing is the « GRIT ».

What’s this

definition

The meaning of the word « grit » is : « passion and perseverance for a long-term goal ».

We discovered after several years of case studies that intelligence wasn’t the most important element to have success in school, at work and in life.

The most important element to be successful is grit and personality. It’s essential to have the courage to go through all the challenges and failures to find a new solution to achieve the goal.

Psychology Professor at University Of Pennsylvania, Angela Duckworth shows in her studies that   :

« Smarter students actually had less grip that their peers who scored lower on an intelligence test. This finding suggests that, among the study participants – all students at an Ivy League School – people who are not as bring as their peers compensate by working harder and with more determination. And their effort pays off : The grittiest students – not the smartest ones – had the highest GPAs ».

And  :

« At the elite United States Military Academy, West Point, a cadet’s grit score was the best predictor of success in the rigorous summer training program known as « Beast Barracks ». Grit matter more than intelligence, leadership ability or physical fitness.

At the Scripps National Spelling Bee, the grittiest contestants were the most likely to advance to the finals – at least in part because they studied longer, not because they were smarter or were better spellers ».

These findings suggest that the achievement of difficult goals entails not only talent but also the sustained and focused application of talent over time.

There is also this article by Thomas Friedman in New York Times: Need a job ? Invent one .

In this article, there is a quote from Tony Wagner, Harvard Education Specialist : « Today, because knowledge is available on every Internet-connected device, what you know matters far less than what you can do with what you know ».

As you can see, it’s not the amount of information that is important to be successful but what you do with this information. It’s the same principle to have a healthy body. I know people who know a tremendous amount of information about how to lose weight and how to build muscle. But there is a problem, they’re all overweight and from year to year, they take on more weight and they need to take more medicines.

What is necessary is to use the information that you have every day. It’s useless to know all the answers and look for the perfect workout. Start with what you have now and day after day, you’ll improve your knowledge on the field.

How do I do

how much

Here is my case. As you already know, I plan my workout program throughout the year to gradually increase the difficulty (periodization). I have failures (very often) and I adjust. Every week I search for small changes and tactics.

Tracking my workout helps me tremendously to adjust the difficulty without creating any injury. I use an application on my smartphone to track my workout, it’s Jefit.

I know that all my life is going to be like that. Learn more, have more failures and find new tactics to progress.

It’s true that says it like that, you think it’s boring but it’s very motivating to see progress made week after week. Small details are important to your body. Often the people around you don’t see you making progress. They don’t see that your body is changing but you know you have more strength and better health.

What looked annoying is actually motivating. I like to see small changes on my body because I know that the accumulation of small changes make a great transformation. It’s the same principle as a video game, the main character is gradually becoming stronger and stronger.

When I look my workout’s tracking over several months or several years, I see that I have done great transformation. The amount of weight lifted has increased and my endurance has increased.

When I check my workout’program of the day, I stop to day to myself : « It’s going to be painful today, oh no ! » but « Mmmh, it’s going to have a little new record today ! ».

That is why I began to « document » the evolution of my body. If you watch my videos every day, you’ll not see any difference but when you watch the videos I made 6 months or 1 year ago, you see that the differences are really visible. And it’s the same for you.

Build the grit

grit

For several years I had several (one ton) failures and I searched to find small changes and new tactics to change my body little by little, week after week. I did all that to create « my new standard » and « my new identity » to have the best possible future in my life. All these small improvements on my body have developing more grit and perseverance.

Here is how to build your grit yourself :

  1. Determine your new « identity ».

    The more specific your new identity, the easier it will be to prove it to yourself. For example : « I’m the type of person who never miss a workout » and « I’m the type of person who always eats a healthy meal at lunch » and/or « I’m the type of person who works on his own business as soon as I have free time ».

    To always have these identities in mind put post-it in several places in your house like on the calendar, the phone and the mirror of your bathroom. You can also have it in the wallpaper (lock screen) on your smartphone.

  2. Have small victories every day to prove it to yourself and motivate you to do that

    Follow your evolution and highlight your small victories to see that you are in the right direction. Make a daily challenge that takes you between 5 and 15 minutes. Once this challenge is successful, it’s a small victory in addition.

  3. Increases the difficulty of your challenges every 30 days

    For a month, for 30 days, you’ll have small victories. Once you have 30 small victories, make a party to celebrate these victories and increase the difficulty of your challenges for the next 30 days.

    Attention, our will’s strength is limited so use all this will to build this new healthy habit.

  4. When you have created you « new standard », it’s time to improve it.

    Improve your « new standard » by making small adjustments. Make slow and steady progress to win. If you make drastic adjustments, you will have more failures than small victories and this will make you want to give up.

  5. When you fail in something , be sure to fail differently next time

    Failure doesn’t mean that you have a bad or a weak personality. It’s just mean that you didn’t have all the knowledge and experience to succeed. Learn and practice more on the field to continue towards the best.

It’s not important where you’re from, where you’re going that’s important.

I warn you already that this a path with more that 1 billion challenges but it’s the price to pay for a better lifestyle. To achieve the lifestyle of your dreams , you will create 1 billion versions of yourself, all better than the previous ones (it’s like an update).

The most important thing is that you shouldn’t let anyone tell you that you can’t accomplish anything in you life (this also includes you parents).

If you know you can do it, do it !

What is the little victory you have recently made, and what the next ?

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

-Steph

Fear Of Success (Part 1)

fear success

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

My Moment Of Clarity

morpheus matrix

In 2013 I realized that I was more afraid of success than being homeless. I went to another city for a job opportunity but it didn’t work. For several months, I spent my day with homeless people, illegals immigrants, good-for nothing people and drug addicts. All type of people that society puts aside and forgetting.

At first, I didn’t like this situation but over time I adapted and they accepted me. Now I think about it, I really learned to be a hustler with them. I mainly earned money with people from Africa (Nigeria, Ghana, Mali, Senegal, Congo, etc.) and people from Eastern Europe (Lithuania, Poland, Russia, etc). Often I was fighting on the street because people thought I was a nice little black boy. I train everyday at the gym. I ate 5 times a day. I had my laptop and I had 2 prepaid mobile phone.

But most of all, I felt free because I didn’t have a lot of bills to pay at the end of the month and I still had cash. There was not a days when my bank account was in the red and I promise you that it’s good.

Success in my team

team proud

In my team, there was a Congolese (I don’t say his name because he was a illegal immigrants). He had 4 children with 2 different women in another country and at the end of each month he asked me to have ideas to make more money. He was fed up with this situation, fed up with receiving welfare money that treated him like shit. He wanted to return to Congo and create a company. Now it’s cool, he has a good situation in Congo.

There was a Senegalese. He had a wife, a child and he worked at the airport. One day he lost his job at the airport and I don’t know all the details, but he lost everything. He couldn’t find work and his wife left him and kept the child. His wife didn’t want him to see his child, but she asked him for money. You see, a classic story.

This Senegalese told me that he needed more money because he was fed up with welfare that treated him as an illegal immigrant while he worked and paid his taxes like everyone else. He wanted more money to return to Senegal and start his own company. We worked well together and now he as a good situation in Senegal.

A few days after he left for Senegal, I watched a Gary Vaynerchuk’s video about building a legacy. Boom, I realized that I was more afraid of being rich that being poor because all my childhood I was in a middle classe environment or lower what had become my comfort zone. And my father often told me that I could never be rich.

Fear of success

fear

With my blog, I see that on internet, there are people who could have more success but they blocked. They’re stuck because of their state of mind because technically they are competent.

There are bloggers who have a good traffic and an email list that grew from day to day but as soon as they have to offer a paid service/product, they block.

This blockage is the fear of success. The fear of success is a fear of change. Definitely leaving the comfort zone for something else. If you succeed you will make more money but it will also change your life outside and the perception of yourself.

To be afraid is not something bad because it allows us to be attentive to everything, to have all our senses at their maximum capacity. You need to be attentive to everything when you’re in a unknown area.

Fear of failure is embedded in fear of success

fail michael jordan

But when you’re afraid of success, you are not only afraid of success. There are other fears that add to the fear of success. With the fear of success, you are also afraid of failure.

Think seriously about that. When you feel that you will succeed, it also means that you may fail. The worst time to fail is when you think you can succeed because it’s more painful. It more painful that doing something that is lost in advance.

It’s really comfortable to stay in your comfort zone, complain and do nothing.

This is the end of the 1st part. In 2nd part, I would speak about the fear of rejection which is also in the fear of success.

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

-Steph

Improve Discipline

discipline

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

Here is how I worked, a few year ago. I had a project that I really wanted to do and I thought to myself : « When I come back home tonight after eating, I work on it ». And after eating, I preferred to play video games or watch a TV show until sleep. I think that situation has already happened to you.

Regret is a poison

regret

Now I realize that if I had done these projects, I would have had more fulfilling lifestyle, I would have leaned to manage my money earlier and I would have interesting contacts earlier. Maybe I wouldn’t have had it all earlier but in any case a part, that’s for sure.

Discipline and productivity are important skills to create and evolve a project. I did project but these weren’t my most ambitions projects. These weren’t projects with big risks, so I dissatisfied inside of me. The problem is that all this insatisfaction transformed into frustration.

There are a lot of things I wanted to do in theory and that I never did.

As you know on my blog, I mainly talk about fitness/bodybuilding and I notice that many people enroll in a gym with a 3 months subscription and go to the gym only 2 times. This is a classic case.

Know that there is a solution because before I had very little discipline and productivity and now it’s improving more and more.

Track you progress

track progress

To have more discipline and productivity, you need to make sure that this is a long-term goal. This requires several years to have concrete results like for sport. We would like to have results right away but the best things take time because it’s an exploration in yourself.

This is not going to be Disneyland every day because there are times when you’re going to tell yourself you’re not going get there. That’s why you need to keep track of your results. It’s interesting to note why you’re less motivated to continue your project to better understand yourself. You’ll read books on personal development, follow training, meet people who have the same goal as you. With this methods you’ll build your own toolbox to improve your discipline and your productivity.

What is cool when we keep track of our results is that we can see our evolution from month to month, year by year. It’s funny to see your results 2 years ago to really realize your progress.

Increase your success

increase success

To find a way to improve my discipline and productivity, I read on internet that enrolling in a group of people who shared the same goals as me could be extremely motivating. So I looked for websites and Facebook’s groups. What is interesting in groups is that every week a person offers a challenge. Then everybody share their results and everyone shares their impressions.

It’s also possible that you find a person in your entourage who has the same goal as you. I find it really cool to put people around you into groups because the more people there are the greater the motivation.

You see, the fact of telling everyone that you are challenging, force you to be disciplined and productive to complete the project. And there were always funny punishments for people who didn’t show their project. And little by little, you improve and often you have proposals to make competitions.

I used to do this for sport at first but this concept is used in all fields such writing, photography, dancing (I like dance salsa), cooking, etc. And in all these field there are competitions several times in the year. Here is an example that astonished me, watch the paper airplane world championship .

No need to be a shaolin monk

shaolin monk

By tracking your results, you’ll find ways to boost your will without it being painful. You know, you don’t have to work to have the discipline’s level of a Shaolin monk, you just need to have a discipline’s level that allows you to make your projects a reality.

Several scientific studies have made an important discovery in order to better understand human beings. This is because the will is an element that trains as a muscle to develop. Which means that to develop your discipline, you have to train it like a muscle and it doesn’t happen overnight.

Here are resources, this article. Kelly McGonigal’s book « The Willpower instinct ». Viktor E. Frankl’s book «  Man’s search to meaning »  on attitude and discipline in the worst circumstances.

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

-Steph