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Mobility Indicators & Adaptation

one of the constant underlying concept that we're gonna keep talking about today is this notion of adaptation and that if you understand this, this gives us a kind of a scheme and a framework to sort of understand what's going on and what happens when we sort of have a Miss Adaptation or Mala adaptation, right? And what we want toe kind of get the bottom of is making sure that you understand that as a human being, you're designed constantly adapter environment. You are a beautiful machine that just is adapting to different stimuli. Exercise is a stimulus. True, that makes you weaker. Tour false. It's a trick question. You know the answer. That exercise makes you weaker, right? I contest this. We could do Max push ups. And then one minute later, I contest you again. Do you think you'll doom or less Max push ups less Okay, so exercise makes you weaker. What happens that you have this adaptation to stimulus and that's what makes you stronger. So that's why we have to make sure that we're ...

really, really hammering on all of the aspects off this adaptation. Peace, right, so that we're making sure that we have a full and normal and healthy adaptation response. What happens when you sit all day long? For example, your body is like bam. This is the new paradigm. Let's go. So take a look at this. Let's do a first thought experiment of the day at home. This is for you. I want you guys to look at the palm of your hand. Go ahead. It's gnarly, isn't it? The ball of your foot. Also gnarly. Now, if you've dissected a palm of a hand, which I have, it's very difficult to dissect. The skin is thick, it's the tissue is robust. This is a surface designed to resist sheer, Designed to resist deformation. It is is a beautiful, beautiful high leather. What you could do with your hands is remarkable. Your feet. Same thing. If you're a busy active person, you'll take 10,000 steps a day. 10, steps. How many steps in 400 meter run? 720. Think about your feet as a surface that can withstand impacts and Onley running foreigner meters on top of the 10,000 steps you taken today, right? It's a phenomenal amount of wear and tear on the service. Now here we go. Here's a thought experiment. Think of the most beautiful person in the world you can think of. So let's just say that Brad Pitt and David Beckham had a baby boy and that boy grew up to be a man, right? And he looks a little bit like your partner. Maybe I'm just saying right now, picture his, but in your mind you got it. It's beautiful, right? As a physical therapist, I can appreciate this. So Theis you is. Now you've got that person's but in your mind Angelina Jolie's. But whatever, I don't need to go there. But the concept is doesn't look like the palm of your hand in any way, shape or form. Does it look like the ball of your foot in your mind? Do you imagine that that beautiful person has the butt of a given? Right over baboon? Big callused. No early deformation, sheer resisting piece of meat? No, that would be very creepy. Right? And you first the first make out. Billy, What's going on here? What? Turns out your butt is a non weight bearing surface. Oh, that makes good sense. And so right now you're undergoing a complex process of what we take tissues and under high pressure, high temperature, about 100 degrees. You way, let's say your adult size male you about £180 right? When £90.200 pounds. I don't want over show you're on live TV and adds £10. So? So here's the deal. We take pipe pressure, high temperature, and that's how you laminate surfaces, isn't it? So what's going on now? If you slight the hydrate is that you're going undergoing a complex come process called but lamination, right? And so what happens if you sit eight hours a day? What happens if you set one hour day? What's your process together? I know we try to get stools for the audience, but it didn't work out because the height. So all day long I will personally smash you lander, so to get you include. But what's happening is that all of these layers get smashed, your femurs or getting pressed into the wrong position, and your body is slowly saying, Hey, we're gonna adapt. We'll talk about this a little bit further when we look at applying some of these basic principles that we're gonna learn to sitting. But one of the things that happens, this is a modern human, your forces said at some point, and so having a scheme in attempting to understand that you're adapting to this shape, adapting to this posture, this could be playing in tow. What's going on? We want to bring some consciousness toe one of your kind of basic processes. Does that make sense? One of the biggest adaptation errors that we see is that we think or we'll be back up. How do we know if we have a problem in movement? How do we know what's our body do? Pain, ma'am, You guys are all paying what's in the box pain. So if I take pain as my chief diagnostic tool, this is a problem. And it's a problem for three reasons. The first in terms of adaptation, is a human being. I'm designed to not hear pain signals will hear me out, the movement pathway and the pain pathway in the brain or the same pathway. And so when is that happening is that if you're moving around, you can't even hear the pain signal can you imagine from an adaptation Evolution response How valuable this is your fight the tiger How you carry the meat back room like you're like. I didn't feel that was great. And someone like you got scratched like, Whoa, I got now and then you die of infection. And the key right is that if you're moving around and you guys can relate to this a homeless where the rubber hits the road Have you ever laid down in bed and you start to relax In about three minutes later, your shoulder starts the throb, your little back wrong And you're like, What's wrong? This pet Something's wrong with this bet. What you're really thinking is what's really happened is that you're not getting the movement signals anymore. You're getting pure pain signals. So for relaying, relying and waiting for pain to kind of punch to our consciousness to tell us are in a good position, bad position. We may already be too late because we're not getting the signal in time, So we want to try to not use pain. The second reason, and that everyone probably here can relate and in the audience can relate is that you guys have. Most of you have spent some time is an athlete training and training, exercise? Training. Competing is by nature uncomfortable. Yes or no? Yes, the suffering is pretty hard. In fact, we go toe like people do the zombie running races. Now we're like, not only are they running hard, but they're scared and running hard, like we sort of like to be uncomfortable, right? And so the problem is, you've spent a lifetime down regulating your paints for signal and ignoring that stuff because you know that being uncomfortable, it's nature. Giving birth is an uncomfortable process, right, and you can take an immense amount of pain. The third reason that pain is a terrible diagnostic indicator is that once the adrenaline is going, things sort of smear out of focus. How many of you guys have ever been in a fight? I don't raise your hand on TV, but it's pretty awesome, I know. And fighting is a dirty secret, right? The one of the producers here is just started boxing, and one of the secrets about fighting is that once you start fighting, you actually don't feel pain anymore. Why? Because the adrenaline is going And when the adrenaline is going, you feel great and you can feel the impacts in the concussion. You know, it's bad. You're probably hurt tomorrow, but right now you're awesome. An exercise where competition is really no physiologically different. Not that once the norepinephrine starts kicking and you're feeling good, you now absolutely don't have this pain signals. So by the time pain has punctured in to my consciousness, I have a problem. The other model is just was re couple this for a second is that we also tend to rely on this concept of sort of task dominance. Did I complete the task? Yes. No, I made you some toast, but I burned down the house right In this novel concept is that Hey, what we've done forever said, Hey, there's no pain and I got the job done. Good work, right when I was a physical therapist, I'm always lecturing about or hearing the word functional and is functional. And are you functional? Is this functional fitness? I'm not into functional functional means. You can get off the toilet and do your bra strap were in tow. Optimal. Can you do everything that a human being should be able to do. Can you perform the range of motion and motor control everything that a human being able should be able to do? And when I get talk about this, I say, Are you normal? Which is I'm a human being full power or my dis normal? And I had to start using this word dis normal because Juliet, my wife and I started getting to some fights about this because she was like, You tell people they're not normal and it hurts their feelings. And she's like, I'm not normal and I'm normal And I was like, Well, that's true. You're dis normal, you're a normal Or in the parlance, we say a normal, this normal right And what we really found out was she was right. That really is not the right language. The rule languages. Are you working? Your full physical capacities do have availability of this full physical capacities, and what's happening is that many of us don't. But we're still the best athletes in the world. We're still the best mama's in the world. We can still go around and do what we need to do because we've been relying on the fact that had complete the test today and didn't hurt. That must be good enough. And this is a basic type one error. We're we're not looking. It's like saying ham a Ferrari. If I hit the brake on the handbrake 10% I'm still a Ferrari still gonna beat you and your little you go from 1987 right? One of your wheels and the farmers kicked off a little bit higher smoke. Sometimes it's not a big deal. I just let it cool off. No biggie. So now you've got wheel out of true. You're still a Ferrari, are you? Are you working at your full capacity? What this gives us is that this gives us sort of this idea of talking about adaptation errors. And when we look at pain, this is what we call a significant lagging indicator in engineering terms. Lagging indicator. My father in law is an engineer, and he's like what you're talking about. He's talking. You're talking about lagging indicators. Something about happens after the fact you're going through the assembly line boom and then you find that you had a defect, but it's already too late because you're a human being right. Your knee may never hurt until you have a hole in your kneecap. Now, that's a difficult bell to unring, isn't it? So the idea is that we want to move beyond lagging indicator and some of these lagging indicators air swelling. I literally will get asked people about their knee pain. And I'm like, Well, what happened there? Like, I don't know. I just woke up in my knee was like that. Are you kidding me? Did you see your needs like a baseball golf? I'm not a watermelon. What happened? I don't know what comes like that. And the problem is that this is another one numbness and tingling people can relate to. What if I'm holding my camera so long that my hands go numb? You know what's happening? My body. I've included the blood supply to my nervous system. My nervous system is freaking out. It's making me numb. Some point at some a issue You guys have had undergone some numbness, tingling. Whether you're holding your baby's for long periods of time, we had to sit for a long period of time. Your foot gets a little tingly, whether you were overhead squatting one too many times. You can start to see that we need to identify, not wait for the numbness and tingling to set in to think we have a problem, because this is an issue. We'll also see decrease in force production and we'll see decrease in range of motion and what we want to do again. A switch our whole paradigm away from the set of lagging indicators. How do I know what a good position is? How to order that where the chief leading to How do I know if I'm moving well and the answer is position. And so what I want to do is I want to flip this concept of lagging indicators into a leading indicator, and this leading indicator is positioned. Do I understand what a good position is? Yes, No can. I can identify that inefficiency when you start to understand this because of the body based basic principles of movement over and over again. It's a very, very simple machine. It's like the IPad. You swipe the IPad and all this technology erupts, right, But it's just swiping the IPad. You don't have to even understand all the complex physiology underneath that you need to hold the IPad and swipe the IPad and it goes on. So what we do is if we start looking at position is a leading indicator, then I can diagnose and prevent problems in real time instead of waiting for the wheel to fly off the car and then realize I have a problem when time herniated a disk and realize I have a problem. Are you slouching in a good position? Oh, everyone drink one drink. All right, here we go. It's a shot of weak blood grass, whatever that is. Okay, so here's the deal. If we break out the constituents of position, we're gonna take it into two pieces. The first is what I call motor control. Does that human being understand what they're supposed to do? And can they do it? Yes or no? Right. So here's an example. One of my friends is a brilliant, brilliant guy. Where Disneyland, He's talking about his daughters, and he's like my daughter walks like a duck. We've been talking about the dangers of duck walking, you know, like it's true. She does. What do I do? We talk to you, too. We talked to a pediatrician. What do we do? It was like, Have you asked her not to walk like a duck yet? And he was like, You can't be that easy. And I was like, Well, give it a try. He's like, Hey, Emma, honey, can you just walk your feet straight? Not turned out more like Sure that and the problem was fixed and he's like, It's that simple. I'm like it's that simple. So do people know what to do? Because you guys are smart, You're smarter than me. People have been brilliant out there. So do they understand? Your right foot is turned out. You're left with a straight Can you see the difference there, right? Oh, feeder straight. That's better. I like that. So this motor control concept is comes to us and guess what? It's really this. The expression of technique. This is what we're talking about. People have worked out the technique for US ages and ages ago. I know what the stable shoulder is. You know it's the best Olympic lifting coaches that I know. Tell me that I slam my armpit forward Mike Bergner, my sense a Put your armpit forward, You go overhead. Why because he knows that that's the better position for the shoulder. How? Because they it worked it out over 100 years of Olympic lifting about how to create a stable shoulder. Do you think the yogis figured something out in the same way? Yeah. People have been noodling around with their bodies for a long time, and this is that concept I was talking about with the yoga class is that if you start to understand the position of the principles with high in the position, then you understand that technique is really the expression of physiology. Technique is really about. Hey, why are people solving this set of problems using the same framework, the same chassis? The second aspect of this is the biomechanics. And what's great is that Oh, hey, this is Day 10 motor control. Do people know how to move? Because you could just correct a lot of problems by knowing how to move? Talk about that in a second and stay two is about biomechanics, and the expression of fixing your biomechanics comes through with mobility. Can I perform basic maintenance when I have tissues that are stiff or on ah hinge or a lever that doesn't work. What's preventing me from expressing the motor control that puts the body to a good position? And suddenly this isn't such a daunting task? Can identify what a good position just know. And then what's keeping me from that position when I'm compromised in my position? Because I'm wearing body armor Arman officer and wearing body armor and sitting in a car all day long. And I've got the utility belts and I'm in a direction position. How do I undo that? One of our as a case study. I was working with a young captain who flies a Black Hawk helicopter, and he's just was getting brutalized in the seat after these six and seven our missions, when end up happening was he was like, Hey, Kelly, I prioritized my spine. Like you said, I worked on my shoulders of the limit, and then when I got out, I did the preventive maintenance. It took me 18 minutes toe. Undo that flight. That's how long it took, Which is simple idea, right? If I have to sit in a car for a long period of time or stand at work or something that maybe I have to program some thinking some basic maintenance and undoing that. That seems like a reasonable idea. And it is reasonable idea as long as you understand what toe what to look for. So what we're gonna do is try to shift this concept from lagging indicators to leading indicators, and we're gonna put this position. Are you in a good position? Yes. No. And this becomes very easy to see once you can identify. And you should be able to look at anyone after this course and in two seconds be like bad position, good position. Whether the Olympics, whether they're walking down the street and you're gonna be horrified and also impressed with how much crap the human body will put up with, it's pretty remarkable. It's a remarkable bit of engineering.