2011: How to Fix Brett Favre – A Sports Kinesiologist’s Rx

Amid rumors of another possible Brett Favre come back, I decided to post this story written by Sports Kinesiologist Zig Ziegler after last season. (There is speculation that Favre is considering returning to the league to serve as the backup to Michael Vick for the Philadelphia Eagles.)

While many of us consider former Minnesota Vikings Quarterback Brett Favre to be one of the greatest in history, 2010 was a disappointment for many reasons. Favre should have never come back for his 21^st NFL season.
The reason?
Favre, regarded as the “Ironman of NFL quarterbacks” is capable of living up to the tough guy mantra, “no pain, no gain.” However, his tough guy act has now caught up to him. Due to previous injuries to his left ankle, Favre required surgery again in the off-season. Yet the problem wasn’t the surgery, but the rehab. Years of listening to his medical advisers and failing to adequately prepare his body physically in the off-season to meet the demands of the regular season may have contributed to this horrible season.

Let’s look at Favre from a biomechanics perspective. For starters, Favre’s left ankle acts as the first major joint in stabilizing his body for each and every pass attempt.  Tough guys find ways to work around the pain and Favre has been doing just that. The human body is great at compensating around its own deficiencies but that stress still has to go somewhere.  Suffering from an immobile ankle all season, it was only natural that Favre would struggle with accuracy and even begin to over use an already weak shoulder.
Historically, Favre has never been known for great throwing mechanics. (Tom Brady has the best mechanics of any NFL Quarterback— we’ll tell that story another day).  Unfortunately, for Farve, those mechanics have gotten even worse this season. Why? You can’t build a $20 million dollar mansion on a $20 foundation.
With a shaky left ankle, a good athlete’s body finds a way to compensate for the injury and perform the necessary task. In Favre’s case, the task is: throw the ball.  However, what then happens to the stress that should be in his ankle? The stress shifts to his throwing shoulder, causing an aging shoulder to absorb more than its appropriate share of the workload. If Favre’s body were healthy, that workload would be spread over his entire body.
Favre could probably play another 3-5 years because of his mental toughness. However, in order to do that he would have to take care of this body from head to toe. So, the next question is how should he do that? Here is my prescription:
MY PRESCRIPTION TO FIX BRETT FAVRE:
1)      Fix the left ankle by increasing the mobility in each joint in his left foot.  Increase the mobility of his left foot’s plantar fascia with golf ball rolls and massage therapy. Careful consideration should also be placed on joint mobility in the left ankle.  This is best done by a manual therapy expert who digs in to break up all of the accumulated scar tissue from Farve’s previous surgeries.
2)      Address the mobility issues that have developed over the past three seasons in Favre’s throwing shoulder.  This means more manual therapy on the biceps and the front of his shoulder and chest muscles. Simultaneous to the mobility activity on the throwing arm, a qualified expert in performing exercises correctly needs to work with Favre to perform exercises for strengthening the posterior (back) side of his throwing arm and shoulder (triceps, posterior deltoid, and latissimus dorsi muscles on the right side.)
3)      Finally, it would not hurt for Favre to build-up stronger muscles on his right leg from foot to hip.
These are just a few recommendations for the future NFL Hall of Fame quarterback.  If Favre’s body felt better (a lot less aches and pains), we could be in for a wonderful summer season of our favorite NFL soap opera “Will he or won’t he.” Stay tuned.


With over 18 years of experience in health, fitness, and sports performance improvement, Mr. Ziegler has helped some of the world’s best athletes find their groove in baseball, Olympic softball, basketball, football and many other sports. Learn more in About Zig Ziegler, Sports Kinesiologist.

Do You Experience Back Pain?

If you have ever experienced back pain, as bad as it may sound, it is very likely that there will be a recurrence of your symptoms.
According to researchers at the University of Illinois, only 15% of back pain is due to structural problems, such as ruptured discs or osteoarthritis. According to these experts, spine problems usually develop as part of a system of musculature imbalances from "the interaction of the muscles, ligaments, and tendons surrounding the spine, or abnormal positions or posture. Therefore, the most important element of care for the neck, back, and spine involves strengthening and/or stretching the supporting muscles and maintaining good posture."

So while your symptoms  may range from annoying to excruciating, back pain is an extremely common problem for many. Studies show that 80% of us have experienced back pain at some point in our lives. (This medical statistic is exceeded only by the common headache) With 4 out of 5 people experiencing some degree of back pain at some time, there is little wonder that non athletes and athletes alike find back pain a continuing problem. Here are some tips to help minimize your risk of back pain and/or injury:

1)Stretch: Sitting for long periods of time can compress your back's disks, leading to pain. If you have a job hat requires a lot of sitting, try to get up every 30-60 minutes to stretch out. Clasp your hands behind your back, look up at the ceilng, and arch backward. When you sit, cushion your lumbar spine to maintain the normal curvature by scooting to the back of the chair and using a lumbar pillow or even a roll of paper toweling behind your waist for support.

2)Practice proper mechanic: Individuals who are active in sports, especially competitive sports, are at a higher risk for back injuries, so it is important to know the proper mechanics of any activities you are attempting to perform. Work with a performance enhancement specialist or personal trainer if necessary to ensure you understand how to maintain proper form and minimize your risk of injury.

3) Weekend warriors beware: Individuals who go out and exercise a lot after being primarily inactive all week are more likely to suffer a back injury than those who exercise moderately a few times per week. Whether it is walking, hiking, jogging or even lifting weights, make an effort to have some type of activity 4-5 times per week.

4)Quit smoking: While smoking may not be the actual cause of back pain, it does block the blood flow to spinal disks, causing them to age faster than normal. Smoking poses many health risks and can contribute to added injury risks.

5) Don't forget about your core: Developing the internal muscles of the abdomen, back and pelvis will help stabilize the body and prevent back pain. It is no secret why most professional and collegiate athletes have what we describe as chiseled abs. See a fitness professional for recommended exercise that are right for you.

6) Hydrating:  While we all know about the benefits drinking water, most of us do not drink enough. When you are thirsty, you are already past the point of when you should have drank some water. Drinking enough water may help reduce back pain and prevent future back problems. It's our body's vital fuel, a health drink from mother nature herself. It's calorie-free, inexpensive and easily obtained. Yet few people follow the old fashioned advice to drink eight glasses of water a day.

7) Stay lean: Being overweight can put unnecessary and injury causing stress and strain on your back. Aim fo a body mass index, commonly referred to as BMI,  of 18.5-24.9 to reduce stress on disks, ligaments and back joints. Calculate your BMI at http://www.webmd.com/diet/calc-bmi-plus


8) See a back specialist: A specialist can help you take charge of back pain by pinpointing the problem and helping you with srengthening and conditioning exercises to minimize and consequently eliminating the pain. To find a specialist in your area, visit the American Chiropractic Association at http://www.acatoday.org/search/memsearch.cfm

9) Use caution: You know your body better than anyone else. If something hurts, pay attention to it and do not try to work through it as you may cause further damage. Recommendations are simply that, recommendations and are something you should do but may not be required to do. Keep in mind that a symptom can have more than one cause. What may work for someone else may not work for you.


Some content courtesy of Linda Hepler, BSN, RN

Why Mark Sanchez is not the same quarterback who led the Jets to the AFC Championship game

As the NFL lockout appears to soon be over, I came across this story which was put together with information provided by Zig Ziegler, one of my mentors and an expert in biomechanics, injury prevention and sports performance enhancement.

Why Mark Sanchez is not the same quarterback who led the Jets to the AFC Championship Game and how an old injury has held him back and will continue to do so in 2011.

As one of the top quarterbacks in the NCAA at USC, Sanchez suffered a career threatening injury to his patella tendon in 2008. While the injury on the surface does not seem to garner as much attention as the dreaded torn ACL, it actually can be significantly more difficult to recover from. This is due to the relationship between the patella tendon and the quadriceps muscle group of the thigh. The patella tendon attaches the major muscles of the quadriceps to the lower leg (tibia). This connection provides stability to the knee and assists the muscle in moving the lower leg.

Typically, an injury to the patella (also known as the knee cap) and patella tendon occurs in the form of either a partial or complete rupture (tear) or a subluxation or dislocation of the joint. A tear might be easier to recover from because the typical mechanism of the injury is related to over use. However, the subluxation or dislocation is typically related to rotation of the patella to a position where the tendon no longer is "in line" with the patella.

Sanchez, apparently never fully recovered from his patella tendon/knee injury at USC. As a result, in February of 2010, Sanchez underwent surgery on the left knee to repair the patella tendon, which was deemed necessary by team physicians. An injury of this nature, to a player like Sanchez, does more than limit his mobility as we might assume.  As a quarterback, Sanchez relies on the knee to make him agile in the pocket. But more importantly, as a right-handed quarterback, the left knee is the joint which provides stability as he throws the ball. It also must absorb rotational forces initiated when the quarterback firmly plants his left foot and initiates the throw.

In an evaluation of his throwing mechanics in video footage from 2010, 2009 and 2008, his mechanics show a poorly planting left foot and extreme extension of the left knee during delivery. This is a subconscious compensation or adjustment Sanchez has made to reduce the rotational force on this knee which could cause another and potentially more severe left knee injury. In addition, his risk of injury includes possible ACL injuries to both knees and possible lower back pain. As a result of his compensation, Sanchez has a tendency to deliver the ball with a more pronounced vertical movement of his throwing arm during delivery. This is more noticeable on balls thrown deep to the right as it will cause balls to the right to sail higher than expected. (Derek Anderson are you listening?) This can lead to more incompletions when throwing to the right or worse, more interceptions in that direction.

When throwing to the left, Sanchez more than likely will demonstrate throws which appear to lead the receiver in that direction because he is more likely to have natural rotation of his body increase. (Please understand that this flaw also can lead to incompletions as Sanchez may still be off target from where his throw is intended.)

Until Sanchez works to increase the rotational stability of his left knee, he will continue to struggle in and out of the pocket with mobility and accuracy. Just as importantly, Sanchez will continue to struggle with his confidence as he fails to achieve the success he was accustomed to in his early days at USC.

My number one exercise for Sanchez? Well there are actually three.

1.  Medicinal ball rotational twist to the left side
2.  Single leg hamstring curls on both legs with an emphasis on the left leg. (Hey Mark, be sure to focus on doing these in the prone position and keep your glutes tight so you don't arch your back)
3.  Increase left ankle mobility with manual therapy

We'll see what the Jets training staff has in store for Mark and the subsequent results. Let's play some football.

MLB All Star Fan Fest/Youth Clinic

Last weekend I had the pleasure of spending time at the MLB AllStar Fan Fest at the Phoenix Convention Center.
My younger son Ruben who is 12 was selected to participate in a Nike/Sports Authority sponsored clinic.
The clinic began with what looked like a press conference but was an up close and personal Q and A with San Francisco outfielder Cody Ross and Boston Red Sox outfielder Jacoby Ellsbury.
Among the things asked, both players were asked who their heroes were growing up. Cody responded that his dad was his mentor and hero, while Jacoby replied his dad as well and added that his dad not only taught him the game but made him a homemade tee and would come home late from work and still play catch with him. When asked who their favorite players were, Cody's was Cal Ripken Jr. and Jacoby's was Ozzie Smith. (funny they both named shortstops) While the discussion ended up being longer than I believed to be ideal for the kids, Cody and Jacoby made some great points and I believe they left a lasting impression.
The best advice Cody ever received was from a little league coach, who said, "You gotta give it all you got. It doesn't take talent to hustle." Jacoby's advice was based on something he heard from one of his coaches at Oregon State after a less than stellar at-bat, "What are you doing? You are too talented to hold your head down. Pick your head up and enjoy playing the game." Both players acknowledged growing up with dreams of playing Major League Baseball and they both were consistent in their advice to the kids about following your dreams, giving it everything you have and enjoying the game. It made me reflect back to my youth and I had a pretty good idea how every kid felt in the room.
The clinic was a bonus and while I know the kids, including Ruben, enjoyed it, they were all looking forward to the Fan Fest. It was a sight to see. Imagine a giant baseball themed playground and you have a pretty good idea of what it was like. There were cages to hit, pitching areas equipped with radars, autograph opportunities from Hall of Famers such as Gaylord Perry, Lee Smith, Ferguson Jenkins and Tony Gwynn. Other former and current MLB players who were also there to sign autographs were former Nomar Garciaparra, Matt Williams and Justin Upton. Another attraction which was very popular was the Taco Bell sponsored booth which allowed you to steal a base against video screened players such as Derek Jeter and Carl Crawford to name a few. My favorite and what seemed like my boys favorite as well was the Under Armour Combine display which scored each individual on running the bases, outfield throwing accuracy, vertical leap and an agility drill.

In addition to the attractions, there were World Series, MVP, Gold Glove and Silver Slugger trophies on display and quite the selection of memorabilia to view and potentially purchase. Overall it was a blast to attend and even more so to see the joy it brought my kids. I hope to attend again in the future and look forward to seeing the set up in a different city.

Kurt Warner's Ultimate Football Experience (March 2011)

On the heels of the NFL lockout, I had the privilege of attending Kurt Warner’s Ultimate Football Experience this past weekend which began with a Draft Party at F1 Race Factory in Phoenix on Friday March 11th 

and culminated with the Game Day at the Arizona Cardinals Training Facility in Tempe on Saturday March 12th. As one can imagine, it was an amazing event which those in attendance can attest to, and left me with the feeling that next year this is a “can’t miss” event. As mentioned on Kurt’s website (www.kurtwarner.org) the event is a fantasy day giving gridiron fans from the corporate world a once in a lifetime opportunity to play football with the pros.

While I was not a participant in the games, being on the sidelines and chatting with the likes of Baltimore Ravens quarterback Joe Flacco, joking with Kurt about him doing the “dougie” and watching former Dallas Cowboy and Hall of Fame wide receiver Michael Irvin pick up my baby girl like she was his own, I felt like a kid again and was in complete fan mode.

Arizona Cardinal Pro Bowl wide receiver Larry Fizgerald signed a jersey for me, former New York Giant and perennial Pro Bowl defensive end Michael Strahan cracked jokes (like that’s a surprise) and I even gave a hard time to former Oakland Raider and Kansas City Chief quarterback Rich Gannon about a certain Pro Bowl story I heard about from former Cleveland Brown and Arizona Cardinal linebacker Jamir Miller. While Jamir was not a participant, he was one of the many sponsors of the event with his newly launched line of gluten free Crave Chips (www.cravechips.com). Also playing in the tournament were Arizona Cardinals receiver Steve Breaston, former Tampa Bay Buccaneer and Minnesota Viking quarterback Brad Johnson, Kansas City Chief quarterback Matt Cassel and last but certainly not least Green Bay Packer and Super Bowl MVP quarterback Aaron Rodgers.

 While the NFL lockout may have been on most of these guys’ minds, you could not tell by their demeanor. The games were a blast to watch and extremely competitive. Even though Rich Gannon’s team ended up as the champions, Kurt showed that he still had it and left many wishing he would lace them up again. As fans we don’t often get to see this relaxed and playful side of the players and rarely up this close as we fans are bombarded with media reports on holdouts, suspensions and even arrests. This day was different. Nobody lost money on the games, there were no season or career ending injuries and nobody got released for their performance. Imagine playing catch with friends but catching passes which tighter spirals, passes that have more zip to them and are thrown by current and former NFL stars. Everyone walks away a winner and while I have some work to do, I plan to suit up next year.

 
Kurt’s First Things First Foundation is “Dedicated to impacting lives by promoting Christian values, sharing experiences and providing opportunities to encourage everyone that all things are possible when people seek to put first things first.” Check his website for future events at www.kurtwarner.org