On this episode of The Code, Dr. Andrew Fix walks us through three easily implementable changes we can make to improve the quality of our sleep. They include making your sleep area as dark and quiet as possible (including cutting down on screen time), keeping the bedroom cool, and avoiding caffeine and alcohol past a certain hour. He offers tips on products for cooling, light blocking, and noise cancelation, as well as tips for balancing a social life with quality sleep.

Everyone has varying schedules, spouses or kids whose needs vary, and lives that don’t always go according to plan. Still, as much consistency as possible is key. Committing to a sleep schedule, including on the weekend, is the first step in getting quality–which is far more important than quantity– sleep.

Join Dr. Andrew to learn what times Dr. Andrew recommends sleeping and waking, what the optimal temperature in the bedroom should be, and the book by Dr. Matthew Walker that inspired this episode.

Quotes

• “Instead of trying to implement 15 different ideas, what if I just wanted to focus on one or two, which ones should I focus on that are going to have the biggest impact on my sleep.” (2:36-2:46 | Dr. Andrew)

• “I chose these three because they’re ones that are, for the most part, totally within your control, (3:52-3:57 | Dr. Andrew)

• “Every moment that I spend in bed, I’m not actually sleeping. I’m spending a portion of that time sleeping, but not the whole time.” (6:15-6:22 | Dr. Andrew)

• “We’re not talking about helping you feel drowsy at night. A lot of people feel like if they have a nightcap, it helps them fall asleep. We’re talking about increasing the quality of sleep that you get.” (11:46-11:54 | Dr. Andrew)

Links

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Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

The post 26. The Code’s Top 3 Sleep Quality Tips appeared first on Physio Room.

“When my legs hurt, I say: ‘Shut up legs! Do what I tell you to do!’” — Jens Voit

The point: Mr. Voit never mentioned “shut up anterior knee pain!”. So before you break out the fingerless gloves this year, refine and master these 3 movements to help ensure a spring, year, and lifetime of pain free pedaling.

The gist: “Transition to awareness” – moving well during sport-specific, off-bike exercise(s), then applying those movement patterns on the bike with intent, purpose and understanding. Any exercise that doesn’t translate well to a sport is just an “ornamental movement” – good for social media click bait or on the dance floor, but that’s about it. 

A simple 3 step series to better movement patterns off and on the bike: 

1. “Find” your hips.

How this translates to cycling:

Most cyclists can not differentiate their gluteal muscles from their low back, hip flexors or facial muscles for that matter. The ability to “find” and engage your gluteal muscles will spread the pedaling force over a larger range of muscles leading to more power or, for bike trailer-pulling parents, simply less effort.

Mental focus points:

Nuances for success – start with a solid base:

1. Ground your feet with equal contact between the ball of great toe, ball of pinky toe and your heel while maintaining awareness for the space under the arch of each foot. Knees remain stationary, locked out or slightly bent.
2. Squeeze glute muscle on side to be weight bearing at a mild to moderate intensity without tilting pelvis or arching low back
3. Slooooowly unweight one leg and bring the knee up (as shown)
4. “Tuck” or stack your hip so it doesn’t pop out to the side (indicated in picture)
5. Hold for 4 breaths at a normal rate and depth

– Dr. Tim

Make sure to check back for parts 2 and 3!

The post 3 Keys to Avoid Cycling Knee Pain: “Spring Knee” series part 1 appeared first on Physio Room.

“When my legs hurt, I say: ‘Shut up legs! Do what I tell you to do!’” — Jens Voit

A simple 3 step series to better movement patterns off and on the bike: 

2. Hip Hinge

How this translates to cycling:

This is the movement pattern essential to position your pelvis and trunk in order to utilize your gluteal muscles effectively while pedaling, especially standing. Don’t be the fatigued rider with a turtle shell profile audibly complaining how much their knee, back, and/or neck hurts.

Mental focus points:

Nuances for success:

1. Ground your feet as before with knees slightly bent
2. The first motion should come from your hips – stick them straight backwards while thinking about “hinging” only at your hip joint. Knees remain stationary and your low back should not arch or round.
3. As you push your hips back, your primary sensation should be tension along your butt and/or hamstrings
4. Stop once you feel a stretch and/or muscles working in your butt or hamstrings
5. Utilize the tension in your butt and/or hamstrings, NOT LOW BACK, to PUSH your hips forward back to start
6. Helpful option: Stand about 6” in front of a wall and touch your butt to the wall. This will help mentally differentiate a “hinge” from a squat pattern.

– Dr. Tim

Make sure to check back for part 3!

The post 3 Keys to Avoid Cycling Knee Pain: “Spring Knee” series part 2 appeared first on Physio Room.

“When my legs hurt, I say: ‘Shut up legs! Do what I tell you to do!’” — Jens Voit

A simple 3 step series to better movement patterns off and on the bike: 

3. Patella Sparing Lunge

How this translates to cycling:

Pedaling is a lunge pattern performed repetitively. Poor or asymmetric lunge performance can increase risk of knee, hip, and/or back pain, along with compromised pedaling efficiency.

Mental focus points:

Nuances for success:

1. Same as hip hinge steps 1-4
2. Once butt or hamstring tension is felt, then slide one foot backwards
3. Trailing leg is for a balance point only – 99% of weight will be placed through the front leg
4. As you return, drive your pelvis forward by engaging your gluteal muscles and applying equal pressure between your heel and great toe without your knee migrating forward. (This mimics the “power” phase of the pedal stroke)
5. Tempo: 3 seconds down, pause, then 3 seconds to back up, pause, repeat. The slower you go the more challenging it will be.

Overarching Theme:

Doing the seemingly simple things well will pay dividends for years to come. Common pedaling movement faults including excessive inward knee tracking and pelvic drop can be improved with proficiency of at least one, or all 3, of the above movements. You don’t have to limp through another season without reaching your full riding enjoyment or performance potential.

– Dr. Tim

The post 3 Keys to Avoid Cycling Knee Pain: “Spring Knee” series part 3 appeared first on Physio Room.