Latest / The Gill Athletics Track and Field Connections Podcast / #87: Gill1918 Project Presents Boo Schexnayder “Hamstrings Part 2” at the Illinois Top Times Speed Lab

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#87: Gill1918 Project Presents Boo Schexnayder “Hamstrings Part 2” at the Illinois Top Times Speed Lab · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Hey Yank, pumped for this. Here we go.
• 0:02
  Back in August, Randy Anderson of the Illinois Top Time Speed
• 0:06
  Lad hosted A1 day track clinic featuring two of my favorite
• 0:10
  people in the entire world, Boushek Snyder and Vince
• 0:12
  Anderson. He was gracious enough to allow
• 0:15
  us to record those presentations for right here on the Gil 1918
• 0:18
  Project. So for the next six weeks, every
• 0:21
  Wednesday and Thursday Part 1 and Part 2, we're going to give
• 0:24
  you all those presentations from Boushek Snyder talking about
• 0:27
  hamstrings to Vince Anderson talking about Hurdle.
• 0:30
  Now, these were video in person type of presentation, so you're
• 0:33
  going to miss a little bit of not seeing the actual
• 0:35
  presentation. However, tons of value here with
• 0:38
  Boo and Vince every single week for six weeks in a row,
• 0:42
  Wednesday and Thursday, Part 1, Part 2, Vince Anderson, Booshex
• 0:45
  Nader, make sure you're listening, make sure you're
• 0:47
  sharing this. And again, shout out to coaches
• 0:49
  like Randy Anderson, who is providing value in coaching
• 0:52
  education to coaches around the country.
• 0:54
  Thanks again, Randy, we appreciate you.
• 0:56
  Enjoy today's episode. Welcome to the Gill 1918
• 1:00
  Project, a podcast series by coaches for coaches powered by
• 1:04
  Gill Athletics. Think of this as the Ted Talks
• 1:06
  of track and field coaching. Short, insightful, and packed
• 1:09
  with valuable strategies to help you grow as a coach.
• 1:12
  We're bringing the once a year track clinic straight to your
• 1:14
  ears daily. Interested in creating your own
• 1:17
  episode? Everyone's welcome to
• 1:18
  participate. Check out the show notes below
• 1:20
  For more information. Now let's get into today's
• 1:23
  topic. Ready to talk about chronic
• 1:26
  stuff? How many of you have a chronic
• 1:28
  hamstring injury you're dealing with right now?
• 1:31
  Nobody. Have you asked?
• 1:32
  Because you probably do. I saw a hand I just have a
• 1:34
  question about. More intense hamstring, where it
• 1:39
  is what's like an. Example of, well, what I'll do
• 1:43
  is I'll put them like the old leg curl machine or something
• 1:45
  like that and load the hell up and I'll help them up with it
• 1:49
  and then I'll turn it loose and they just have to hold against
• 1:51
  it. So any type of machine or, or
• 1:54
  the waiting weight equipment or whatever that you can really
• 1:57
  anatomically reach that area is going to be perfectly fine
• 2:00
  regardless if it goes up high or low.
• 2:04
  No. Oh yeah.
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  For, but only if it's tenderness involvement.
• 2:07
  Yeah, yes. Scream the ankle.
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  Is there a way to screen the ankle in the foot?
• 2:17
  Yeah, just the first thing is check the range of motion.
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  As far as darsiflexion is concerned, it's it's good to
• 2:24
  compare the ankles to each other.
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  Quite often I use a I'm trying to keep your clinic on time, but
• 2:32
  I'm getting good questions. Coach Anderson, I use a four
• 2:36
  step screening on feet for all my athletes.
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  The first thing I do is I test the range of motion of
• 2:42
  darsiflexion. If there's limited darsiflexion,
• 2:45
  that's telling me talus is out of place.
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  Second thing is that I test the pronation.
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  I'll literally twist the foot, see if the foot twist like way
• 2:54
  it's supposed to. If it does, great.
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  If it doesn't twist. If it's rigid there, that kids
• 3:00
  going to be a huge candidate for shin splints because what'll
• 3:03
  happen is that inhibition in pronation.
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  What'll happen is that foot will hit on the outside edge and
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  instead of it smoothly rolling in, it's going to get stuck for
• 3:13
  a little while and then it's going to violently slam.
• 3:15
  And that's like a shin spin recipe.
• 3:18
  The next thing I check is dorsiflexion of the 4th and 5th
• 3:22
  rays. Rays are what we call the the
• 3:25
  the spines of your feet, the 4th and the 5th rays.
• 3:27
  That's like your pinky toe and the toe next to it, your 4th and
• 3:30
  5th toes. What I'll do is I'll take the
• 3:33
  4th and the 5th toes. I'll put my thumb on the base of
• 3:35
  those toes and I'll push and test dorsiflexion.
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  The 4th and the 5th rays should dorsiflex independently of the
• 3:44
  whole foot. Like if you push on the 4th and
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  5th rays and the whole foot goes into dorsiflexion, that's a
• 3:50
  problem because that's telling you your cuboid bone is stuck.
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  And cuboid bone is often associated with Achilles issues
• 3:57
  quite a bit like a guy like Aaron Rodgers who like pool that
• 4:01
  you know, I don't know for a fact, I don't know Aaron
• 4:03
  Rodgers, never seen him in my life.
• 4:05
  But there's a very good chance that he had like a cuboid bone
• 4:08
  that was stuck in that situation.
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  OK. And so that's not, and the 4th
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  test is I checked the range of motion in the ball of the foot,
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  the range of motion in the ball of the foot.
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  You know, you should be able to push the big toe back and get to
• 4:22
  about 135° or somewhere like that.
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  But sometimes you see more range of motion than that.
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  Like it like they're athletes that sometimes you put them on a
• 4:32
  table and you put their ankle in dorsiflexion, you bend the big
• 4:36
  toe back. You can point the big toe back
• 4:38
  at their belly buttons. I mean, that big toe bends back
• 4:41
  that far. Why is the big toe so flexible,
• 4:44
  so mobile, excessively mobile? It's because compensation
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  because they have a history of restriction in the middle of the
• 4:50
  foot. So that hyper flexibility is
• 4:54
  pointing to limited flexibility next door in the midfoot.
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  So that's your navicular bone, the cuneiforms and things of
• 5:01
  that nature. So that's like my quick foot
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  screen that I normally do. And I like when I came back to
• 5:06
  LSU the second time, they had all of these injuries on the
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  cross country team, hips, knees, ank, all of that stuff.
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  And I started screening feet, and what we started doing was we
• 5:15
  started identifying and hitting this stuff off at the past, and
• 5:19
  the injuries went down to practically 0 just with that
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  simple screening. OK, OK, Chronic hamstring
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  injuries. OK, The person who's had a
• 5:31
  hamstring injury for a while, what do we do there?
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  Well, when you have a chronic hamstring injury, there's one
• 5:35
  tremendous advantage you have. You know, there's no acute
• 5:39
  situation. If there's something torn, it's
• 5:43
  healed by now, so why are they still experiencing pain?
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  Why are they still having difficulties?
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  Typically, it's one of three things.
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  Number one, it could be adhesion.
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  Sometimes the layers of the muscle that slide against each
• 5:56
  other get stuck and we need some type of force or tension to
• 6:00
  break them apart where they'll freely slide once again.
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  Number 2 is scar tissue. There's a scar tissue mass that
• 6:07
  can be a part of a potential trigger as well #3 is sometimes
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  the stretch receptors, the small organs around the tissue that
• 6:15
  sense stretch in the tissues are dysfunctional.
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  That happens a lot after a severe injury.
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  The stretch receptors don't come back online.
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  And as a result, they, you, you feel these mystery pains that
• 6:26
  you can't quite figure out. So that being said, is typically
• 6:30
  one of those three things. The nice thing about those three
• 6:33
  things is they all respond to the same recipe.
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  Tension, functional tension. So what do you do with these
• 6:38
  people? You load them up, all right?
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  You Sprint them, but you Sprint them in a certain way.
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  You Sprint them in a certain way.
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  What I'll do with these people, OK, what I'll do with these
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  people is I'll Sprint them about every three or four days.
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  I start off sprinting them. Keep in mind this is maximal
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  sprinting. Maximal sprinting 10 by 10, 1010
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  meter sprints. That's the first workout that
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  they do. Then after about four days,
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  we'll Sprint 1015 meter sprints. Then after about 3 or 4 more
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  days, we'll do 1020 meter sprints.
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  Then after three or four more days, we'll do maybe 925 meter
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  sprints. Why 9?
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  Because the sprints are starting to get a lot longer, and that's
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  a lot. So my point being is that little
• 7:25
  by little we progress and make the sprints longer and longer
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  and longer. Why does that work?
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  Because you're changing the terminal velocity.
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  Let's assume you Sprint A10, then you come back and Sprint
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  A-15. At which of those two sprints
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  are you going to be faster at the end?
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  The 15 obviously, right, You're accelerating.
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  You're going to be faster at 15 than you were at 10.
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  You're going to be faster at 20 than you were at 15.
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  So what we've done here by going from 10 to 15 to 20 and so on,
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  little by little we're increasing the terminal
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  velocity, the end velocity of the Sprint, which means little
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  by little we're loading that hamstring up to a slightly
• 8:04
  higher level of exercise each time.
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  OK, Now here's what happens is at some point in time in that
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  progression, you're going to hit a sweet spot where we're start
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  going to start to create tiny micro tears in that scar tissue
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  mass. Those micro tears are going to
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  enable that scar tissue mass to regenerate and remodel itself
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  into functional muscle tissue. So why do I have to do this
• 8:33
  5/10/15 stuff? Why can't we just Sprint?
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  Because if you just Sprint indiscriminately, the chances
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  are you're going to pass up that sweet spot and you're going to
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  get tears adjacent to the scar tissue mass and things are going
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  to get worse. If you don't Sprint at all, you
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  don't get the micro tears and the tissue never has an
• 8:52
  opportunity to remodel itself. So that's why I take them
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  through this particular progression like that 10s,
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  fifteens, 20s, twenty fives, 30s and all the way.
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  And most kids are going to hit their top speed around 40.
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  So typically I'll stop the progression at 40.
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  Like I've got kids right now in the summertime that they're
• 9:12
  going through this progression because I suspect there's crap
• 9:15
  in their hamstring or or crap in their quad or whatever the case
• 9:19
  may be. Does this make sense?
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  Yes, ma'am, maybe. A trick question but say you
• 9:27
  have a kid with a chronic hamstring issue and it's related
• 9:29
  to the sciatic nerve as well. This be the same progression to
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  take them through if it's a nerve issue.
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  If it's a nerve issue, it's an entirely different animal,
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  entirely different animal. And in many cases, what happens
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  there is the piriformis is tight and when the piriformis in kind
• 9:45
  of entraps that nerve and that's a trigger for a lot of that
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  stuff. So what I typically do there is
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  I use manual techniques to release the piriformis.
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  But the other thing is that those kids typically have
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  internal external rotator balances.
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  They need a higher percentage of rotational stuff in their
• 10:02
  program, particularly in single support.
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  All right, an interesting case I was, I do a lot of stuff with
• 10:12
  Canada and one of their best 400 meter runners was having some
• 10:17
  significant Achilles problems. And anyway, so like, what do you
• 10:22
  think? I don't know, send a video.
• 10:23
  So they sent a video and sure enough, when her ball of a foot
• 10:27
  hits the ground, the ankle rotates violently to the left
• 10:32
  and there's a heel slap there. There's a heel slide which is
• 10:34
  really hitting the Achilles. So I started looking at her from
• 10:37
  the front and what was interesting was right before she
• 10:40
  put her foot on the ground, you would see her thigh rotate to
• 10:43
  the outward outside violently, which was turning the toe out.
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  And that's where this stuff was coming from.
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  So like, why is her thigh rotating violently there at the
• 10:53
  end right before her foot hits the ground?
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  I don't know. Nobody knows.
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  I called a couple of people I know that are smart.
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  They don't know either. But here's what I did.
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  I told the coach. I said, hey, look, just do this.
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  I gave him some single leg rotation stuff to do, like the
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  little rotational jumps where you hop on one foot and rotate
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  or like throw the medicine ball while you're standing on one
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  foot, stuff like that, you know, and anyway, start, they started
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  doing it. So I call them back maybe a
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  week, 10 days later. Oh, coach, it's much, much
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  better. Much, much better.
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  She's running 100%. OK, great, fine.
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  And I asked them, I said, well, what about that rotational stuff
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  that you did? Said Coach.
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  She tried, but she couldn't do like she was so bad rotationally
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  that sure enough, like it didn't take a real targeted kind of
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  plan. She just had to get experience
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  in rotation. They said she was so bad at it,
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  like the medicine ball stuff and the jumps.
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  She's like falling down and stuff like that.
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  She's literally that bad at it. And when she started doing it
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  though, it just broke everything loose and she got healthy.
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  That's my point I'm trying to make.
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  There is these interventions don't all need to be targeted
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  intervention. One of the things I'll do
• 12:01
  sometimes at the end of a hamstring rehab, sometimes I use
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  sleds. Remember, sleds increase safety.
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  They don't decrease safety, they increase it because the sled
• 12:10
  keeps you from hitting a certain velocity.
• 12:13
  All right, So if I'm really questionable about whether
• 12:17
  they're ready for this or not, I'll just tie a sled on to them
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  and let them sprit with the sled.
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  It'll keep the velocity to a safe level, not a heavy 1A light
• 12:24
  one. By the way, when I do like
• 12:28
  Sprint progressions, as I was saying, like for acute hamstring
• 12:32
  injuries, a lot of times what I'll do is when they get to
• 12:35
  about 80% or so, I'll put a fairly heavy sled on them and
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  I'll make them Sprint. What happened is if they're at
• 12:42
  like 80%, they can Sprint with the heavy sled at 100% because
• 12:46
  the sled again keeps them from achieving their personal maximum
• 12:54
  of velocity. They can reach their personal
• 12:56
  high intensity, but not the velocity.
• 12:58
  And then what I'll do is every day after that, I'll just
• 13:01
  lighten the sled up a little bit until they're sprinting
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  unresisted. So those are things you can do.
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  Sleds are very helpful in these regards.
• 13:09
  OK, all right, I think I said this.
• 13:13
  And by the way, sometimes you might have a kid who has an MRI
• 13:17
  or whatever. Remember those stretch receptors
• 13:19
  I told you about? They don't show up on Mr. IS
• 13:23
  like when you get that MRI back and everything's perfect and
• 13:25
  they feel it, That's what it's those stretch receptors.
• 13:29
  So again, that's where this progression comes into play and
• 13:31
  becomes very effective. OK, so special cases, a few
• 13:36
  special cases. Number one, could it be the
• 13:38
  abductor Magnus? Some kids think they have a
• 13:41
  hamstring injury. They don't.
• 13:43
  It's the abductor Magnus. The way you can differentiate.
• 13:46
  A hamstring injury will always hurt on the way up.
• 13:50
  An abductor Magnus issue will always hurt on the way down.
• 13:53
  That's the way to identify or differentiate between those two.
• 13:57
  The abductor Magnus doesn't really act like an abductor at
• 14:00
  all. It operates kind of like a
• 14:01
  hamstring does, and many kids think they have hamstring
• 14:04
  injuries and it's actually the abductor that's the problem.
• 14:07
  The piriformis is a muscle in the glute right here, right up
• 14:12
  here in the glute, and it's an external rotator.
• 14:14
  What happens is when the piriformis is tight, the femur,
• 14:18
  the thigh bone rotates outward and now your running gate is
• 14:22
  thrown off and that'll put the hamstring in our bond.
• 14:24
  So a lot of times, if you can get that, that piriformis muscle
• 14:28
  to calm down, everything falls back into place.
• 14:31
  That's very similar to the case I told you about the Canadian
• 14:34
  woman. Bilateral hamstring pain is
• 14:36
  always tricky because when it's bilateral, meaning that it's
• 14:39
  equal on both sides and it's always consistent on both sides.
• 14:44
  Sometimes that means that it's a disc problem.
• 14:47
  You know the nerves that come out of the the spinal cord, you
• 14:50
  know it, it could be a disk is pushing on and or something like
• 14:53
  that. One time I worked with the case
• 14:56
  that this kid had failed at 2 schools and he finally showed up
• 14:59
  at ours and we're geniuses, right?
• 15:02
  We're going to fix it, right? Well, no, after two months he
• 15:05
  couldn't run a step still, so they gave him to me once again,
• 15:08
  the last resort thing. Like.
• 15:10
  So I started like doing rehab with him and I found it funny
• 15:13
  that he always experienced the same pain in the same places on
• 15:17
  the same sides at the same time. That was odd.
• 15:20
  So I started suspecting spine stuff, you know?
• 15:23
  So sure enough, what I did with him was I, I, I got his back
• 15:29
  MRI. Sure enough, he's got a disc
• 15:31
  issue. So then I got a doctor to giving
• 15:33
  him injection so to get all the spasm out of it.
• 15:36
  Then I got a chiropractor to give him traction treatments and
• 15:40
  boom, he went from not being able to run a step to NCA chimp
• 15:44
  like a few months later. I mean, it was literally that
• 15:47
  simple. Literally that simple.
• 15:50
  But every time we took him on the road, we had to find a
• 15:52
  chiropractor in that city where he could continue to get the
• 15:56
  traction types of stuff. You know, the twitchy hamstring.
• 15:59
  Every once in a while you'll have that kid with a little
• 16:01
  twitch. You know, it's just barely
• 16:03
  nothing. Sometimes if the injury is so
• 16:05
  slight, the body doesn't really trouble itself to heal.
• 16:08
  So what happens is those surrounding fibers will contract
• 16:12
  and they'll feel that little twitch.
• 16:13
  And what that twitch does, it's just protecting that one little
• 16:16
  spot. When I get a twitchy hamstring,
• 16:19
  I don't even fool with it. Go to the doctor and take your
• 16:21
  injection and it'll just it, it basically breaks the cycle and
• 16:26
  it'll send some healing resources to that particular
• 16:29
  area. And I'm really not big on
• 16:31
  injections in any other cases, to be honest with you.
• 16:34
  Typically, you know doctors want to give PRP injections and
• 16:37
  different types of injections way too early and it's because
• 16:41
  insurance will pay for them. A lot of times you can't allow
• 16:45
  these insurance based decisions to affect your good judgment.
• 16:48
  In those situations, I try to stay away from the injections
• 16:52
  for the most part. That's one interesting
• 16:55
  difference, but in short, I hope this made sense.
• 16:59
  And and the the reason why I'm telling you this is because this
• 17:02
  whole hamstring thing is like an epidemic now and is caught on in
• 17:06
  team sports. But everybody thinks if you go
• 17:09
  to a doctor, like they have a surgery to fix it.
• 17:12
  If you go to a physical therapist, they have an exercise
• 17:14
  to fix it. If you go to a trainer, they got
• 17:16
  a machine to fix it. You know, everybody that stays
• 17:19
  in their own little silo. And what we have to do is look
• 17:21
  more across the board with a more diverse view as far as
• 17:26
  solving these particular types of problems.
• 17:28
  Right. If hamstring injuries were
• 17:30
  simple, like you wouldn't have been interested in this talk and
• 17:33
  you'd still be at lunch. Any questions?
• 17:40
  Yes. Thoughts on boots?
• 17:43
  I'm sorry. Now the the cure all thing.
• 17:47
  Now that myopia. Oh, the boots.
• 17:51
  Well, I mean, I mean, there are certain times things have to be
• 17:55
  immobilized, but generally speaking, we put people in boots
• 17:58
  too fast. You're just lucky now that the
• 18:02
  boots they have now are a lot better.
• 18:03
  Like, you can lift weights in them and you can do drills in
• 18:05
  them, and you can do stuff in boots now that you couldn't do a
• 18:08
  long time ago. But yeah, I'm not here to
• 18:11
  assassinate Western medicine, but I am here to kind of point
• 18:14
  out like what I know to be true. And I deal with hamstrings all
• 18:18
  the time, not my personal athletes, but I always get
• 18:21
  referred stubborn hamstring rehabs and things of that
• 18:24
  nature. And I just thought it might be
• 18:26
  helpful for you to understand my train of thought and how I go
• 18:30
  about with these different types of cases, OK.
• 18:37
  Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
• 18:40
  episode of the Guild 1918 Project series.
• 18:43
  It's really my mission, my passion to bring you massive
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