Fit Tip

"Negative training" or "negatives" are a very effective training technique that can help you overcome a plateau or take your results to the next level. There are two different ways you can work "negatives" into your routine.

The first method is very intense and requires that your lifting partner apply additional resistance to the negative phase of the lift. For example, when doing the Preacher Curl Machine, curl the bar up, just as you normally would, but now have your partner apply resistance or pull the bar down against your force. It's fine if you eventually need help on the positive phase (the lifting of the weight); just be sure to keep resisting the additional force your partner is applying to the bar.

Because effective muscle force output is greater during the negative phase of the lift, negative training is useful for increasing muscle strength and development. However, lowering weights that are too heavy to lift creates a higher injury risk for both the muscles and the connective tissues. We therefore recommend that all negative training be carefully controlled, supervised by a conscientious spotter.

A second, less intense form of negative training simply requires that you lower the weight back to the original position as slowly as possible and then lift the exercise as you normally would through the positive phase. For example, when doing the Bench Press, lower the weight as slowly as you can and do as many reps on your own as possible. When you get to the point where you cannot push up the weight, have your partner help you with the pushing up and still lower the weight as slowly as possible. This method will really force blood into your muscles. Expect to be a little more sore than usual and maybe even need an extra day or so of rest to help the rebuilding process in your muscles.

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Fitness Q&A

Q: When I was in high school I experienced these leg/bone/knee 'aches' in my legs.   Mom brought me in to see the Dr.   He diagnosed these bone aches in my legs as arthritis.   I was rather suspect of the diagnosis back then, because, I thought, other than physical education class, I was not participating in any type of outside physical activity that would promote constant aching in the bones -- 4 to 5 days a week.  Dr. also said it could be caused by the fact that I was still growing....I don't buy that either.   Quite truthfully, I am not convinced that it is 'arthritis'.

When I experience this ache after exercise. During my exercising, I am aware and practice not to overexert

The legs/knee caps/by not placing any undo pressure on this area.  For example, I do not completely 'lock' or straighten my knees when using lower body exercises such as -- the elliptical trainer, treadmill, cybex leg extension machine, or when practicing leg kicks, deadlifts or any type of lower body exercise involving my legs.  To add to the confusion, I also experience the 'ache' if the weather should change (damp, rainy outside) or I am not getting enough rest

Practicing my stretching for the hips and as well as for the IT band area has proved to be a positive as well.

I have also had a stride assessment completed, (at our Grand Rapids Sports Rehab Facility) which determined two points:

1.  I have pelvic instability--my right posterior rotated hip is 'abnormal' and that I do have inflammation in

my SI joint.  Also, that this condition experienced through my knee, femur, and tibia may be something called chondromalacia.

2.  The second point confirmed that I am a 'late overpronator when running or walking. I have approx 1/16th to 1/8th in of difference in my leg lengths.  Based on this assessment, in my left run shoe, I always use a gel 'heel' insert. He also recommended I look into having an orthotic made to wear in my exercise shoe(s).   I have done some reading/research w/regard to wearing orthotics, and have found that using orthotics can create MORE of a problem, so, at this time, I have opted not to pursue this.

I have 2 pair of running shoes JUST for run/walking.  I alternate between the run shoes using 1 pair for inside only exercising on my treadmill, (or at the local YMCA).  The other pair I use when run/walking outside.  I do order new running shoes every 6-8 months, or whenever I notice the treads on the bottom of the shoes are worn.

Applying a warm compress after exercising the lower body does help.  While at home, I wear 'dansko' shoes which leave my knees and legs feeling fine. I find wearing these shoes while inside the home is a must for me.

My plan is to discuss this knee/leg issue with my Dr. this year during my yearly physical exam. I fear the time has come for me to ask to be referred to an orthopedic Dr.  Perhaps he/she could shed some info and be able to help me solve my 'challenge'.  So much for attempting to figure it out on my own.

If you have any additional suggestions regarding this 'achie' knee/leg business, please feel free to email me!  Thanks so much!

A: Hmmm, a complicated case.  Mainly because of the length of time that you have been experiencing symptoms without an (apparently) accurate diagnosis.  Based on what you have told me, however, it certainly does sound like you have something going on with the patella.  That being said, problem with the patella always means that there is a problem with what is happening mechanically in the entire lower extremity.

So what does all this mean?  Patellofemoral malalignment describes a condition wherein the patella does not ‘track’ well in the groove in the femur (thigh bone).  This can be due to a host of reasons -- a couple of which it sounds like you have (increased pronation of the feet -- especially late stage, pelvic obliquity/malalignment which alters the orientation of the femur in relation to the knee, tight ITB and lateral structures on the outside of the leg).  Once you have a few of these factors, your risk for increased pressure increases commensurately.  Chondromalacia is term used to describe actual wearing away of the undersurface of the patella, but can only truly be diagnosed by arthroscopy (surgery).  You may have some of that, but no need thinking it is arthritic until someone actually sees the arthritis.

Not being able to evaluate you myself does make it a challenge to discern if the findings you have been told are substantial enough to warrant intervention.  However, having done this an awful long time and seen many people with conditions like yours, there are a few things you do need to address:

1)    Get into physical therapy with a good sports medicine facility who can treat your malalignments.  Specifically, the pelvis/hip needs to fixed -- and more than with just a heel lift.  You most probably do not have a leg length difference -- pelvic obliquities almost always cause a leg length difference.  You want to fix the problem, not just hold it out of place with a heel lift.  A good manual PT, osteopath, or a REPUTABLE chiropractor should be bale to help with this.  I lean towards PT because they will show you stabilization exercises as well which will help to maintain.  If you do get into PT, if they do not address your hips at all, go somewhere else.

2)    Orthotics can help if you can see that your knee alignment is different when you are loading your leg with a medial support vs. without.  Stand barefoot preferably in front of a full length mirror.  Squat down single leg as far as able through a comfortable range of motion and watch your knee in the mirror.  If you see it diving inward in relationship to your hip and ankle, than take a towel and fold it a couple of times and place it on the ground.  Step on the towel so your foot is half under it and half off it with the side under it being the inside of the foot -- from heel to toes.  Single leg squat again and see if your alignment changes.  If your knee is in better alignment and does not dive in as much, consider again the orthotics.  They can really help in a positive way if this is your case.  However, do NOT let anyone make you a stiff orthotic -- that will potentially set you off in a bad way.

3)    Stay AWAY from the leg extension machine -- forever.  Not a good choice for your knee -- ever. With proper instruction (PT) can show you other exercises that will be more beneficial without putting your knee in a vulnerable position.

4)    Start working your gluteals more with lying on stomach hip extensions on a physio ball with your leg straight and with your leg bent.  Multi-axle hip machine especially into extension (behind you) and into adduction (bringing your leg towards you).

5)    Maintain good alignment with everything you do during the day.  Going up and downstairs, sitting down and standing, every rep of every exercise (especially leg press machine) should be in good alignment with your knee moving in direct alignment with your hip and second toe. 

I hope this helps.  Good luck and please let me know if you need anything else.  

Michael J. Mullin, ATC, PTA
GHF’s Sports Medicine Expert

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Healthy Recipe

Garlic Potatoes

Makes: 8 servings

Ingredients:

• 1-1/2 pounds potatoes, peeled and cut into thin wedges
• 1 tablespoon olive oil
• 3 garlic cloves, crushed
• 1-1/2 teaspoons rosemary, chopped
• 1-1/2 teaspoons parsley, chopped
• 1/2 teaspoon mustard
• 1 tablespoon lemon juice

Directions:

• Place potatoes on baking trays coated with nonstick cooking spray (nonfat).
• Bake at 375 degrees F for 30-35 minutes.
• Combine next 6 ingredients in a bowl.
• Stir into potatoes and toss until potatoes are coated.
• Spray potatoes with nonstick cooking spray (nonfat) and place in oven about 4-5 inches from heat element and broil 8-10 minutes, stirring occasionally.

Nutritional Information:

• Serving size: 1/8 of dish
• Calories: 135
• Fat: 3 g
• Cholesterol: 0 mg
• Protein: 2 g
• Carbs: 20 g
• Fiber: 2 g
• Sodium: 10 mg

Fitness Article

“Why ‘Will Power’ Is Really No Power At All!”
By Dr. Frank Smoot, GHF’s Motivational Expert

If you’re serious about trading “fat” for “fit,” here’s how to eliminate one of the biggest roadblocks to your success.  Forget about “will power.” It's worse than useless!

New research makes it clear: Even if people do manage to lose some weight through will power,  they won’t keep it off. Even worse, they typically gain back more than they lost!\ 

What could be more frustrating? You might as well…

Note: To read the rest of this week’s fitness article, please click here.