The knee joint is an amazing structure of the human body. It’s surprising that it holds up at all in the sports world in general, in Brazilian Jiu Jitsu, Mixed Martial Arts, or even in every day life, being asked to perform in ways biomechanically that are a challenge to all it’s structures. Think about it. The knee is like 2 tooth picks stacked on top of one another end to end. What holds it together under the shear, torque, and rotational forces that it is exposed to?

Lets start with understanding and defining the major anatomical players of the human knee.

At the most basic level the human knee is a hinge joint made up of the articulation of the femur and the tibia. It’s important to note that the patella or knee cap articulates primarily with the femur, not the tibia.

With deeper inpection we see that the human knee has 3 functional units or subdivisions which are the femoropatellar articulation, the medial femorotibial articulation, and the lateral femorotibial articulation. These three functional units or subdivisions can be considered separate joints.

Next, let’s cover the ligaments of the human knee.

The anterior cruciate ligament / ACL and posterior cruciate ligament / PCL are the 2 cruciate ligaments of the human knee found in the intercondylar fossa of the femur and attach to the tibia below. They control anterior and posterior displacement or movement of the tibia on the femur. Note that they line up at oblique angles and from a biomechanical and engineering perspective this allows for flexion and extension of the knee. Without this oblique positioning there would be no flexion and extension of the knee. Amazing!

The lateral colateral ligament / LCL / same side as the fibula and the medial colateral ligament / MCL / same side as the tibia provide lateral and medial support to the knee as the names suggest.

Next we have the menisci, both the lateral meniscus and the medial meniscus of the knee. Again, from a biomechanical and engineering perspective, the knee meniscus provides expanded distribution of vertical and compressive forces over a larger surface area. In essence, the medial meniscus and lateral meniscus of the knee provide shock absorbing properties, act as spacers between the femur and tibia, and also contribute to the circulation of synovial fluid in the knee during flexion and extension.

Working from stand up is considered a closed kinetic chain position with both feet planted on the ground in a weight bearing position. This can be precarious as you can find yourself in unique positions where things happen fast.

Working from your own guard is a open kinetic chain position and is not weight bearing. It presents a different set of challenges being a non weight bearing position.

An extremely short list of common injuries to the knee include ACL tears, MCL tears, and meniscus damage.

Years ago a torn knee anterior cruciate ligament / ACL was a sports career ender. Not any more. One of the earlier cases in pro sports of knee anterior cruciate ligament / ACL reconstruction comebacks was Kurt Warner, a running back for the Seattle Seahawks. Although not Brazilian Jiu Jitsu or Mixed Martial Arts, Kurt Warners case was the precursor to the knee injury comebacks that are much more common today. He had anterior cruciate ligament /ACL knee reconstruction in 1984 and came back to successfully rush for over 1000 yards in three of his next four seasons.

Today, the procedures are far more advanced and guys come back quicker with even better results.

Jerry Rice the great wide receiver for the San Francisco 49ers made one of the fastest comebacks from knee anterior cruciate ligament / ACL surgery / reconstruction. He came back in 3.5 months. Unheard of at that time.  He was always known for pushing the outer limits of human performance and for a great work ethic. However, although he worked hard post surgery and came back fast, maybe too fast, he also experienced reinjury to the same knee very soon thereafter.

Well known cases of successful knee anterior cruciate ACL comebacks include Tom Brady and Wes Welker, both of the New England Patriots.

Well known Brazilian Jiu Jitsu competitiors and Mixed Martial Artists who have come back or are in the process of coming back from knee injuries include Junior dos Santos, Antonio Rodrigo Nogueira, and George St Pierre.

In closing, keep in mind that an intelligently managed strength and conditioning program will contribute to keeping your knees healthy and functional in the short and long term. This includes viewing your knees as well as your body as a whole, as a human resource that should be intelligently managed if you hope to get the most from it.

Joe Sale, CNS, CSCS

Call Optimum Performance / Human Performance Systems today at 480-241-2621 and mention this article by Joe Sale, CNS, CSCS, Brazilian Jiu Jitsu, Mixed Martial Arts, and the Anatomy of the Human Knee, and receive a free consultation with Joe.

About Joseph Sale

Joseph Sale, CNS, CSCS, is a board certified nutrition specialist and a nationally accredited strength and conditioning specialist. His educational credentials include a Bachelor of Science and a Doctor of Naturopathic Medicine. Joe has been an adjunct faculty instructor and guest lecturer at numerous colleges, universities, and corporations covering human anatomy, physiology, performance nutrition, corporate performance, and precursors to musculoskeletal sports injuries among other topics. He’s been a guest expert on radio and television and is the author of the Optimum Human Performance Course.

A greater understanding of the shoulder and its components and complexities will help you to manage your shoulders better in both the short and long term. Since the shoulders take substantial wear and tear in Brazilian Jiu Jitsu as well as in other sports, the human shoulder becomes a resource that needs to be intelligently managed. The shoulder can become a rate limiting factor in Brazilian Jiu Jitsu meaning that it’s involved in almost everything you do on the mat, so maintaining shoulder health is important.

Most people think of the shoulder as one unit when it actuality it’s far from that.

The shoulder is often called the shoulder complex and that is an accurate descriptive term. Complex.

To start off, the shoulder has the largest range of motion of any joint in the human body. However with that large range of motion comes a greater capacity for shoulder problems.

The shoulder is made up of four joints, not one as is commonly assumed. They work in a synergistic manner in Brazilian Jiu Jitsu and also in everyday life.

A dysfunctional state in one of these joints can lead to a dysfunctional compensation in the other joints of the shoulder complex.

For example, limited range of motion in the scapulothoracic joint of the shoulder due to injury etc is many times compensated for in the glenohumeral joint of the shoulder.

The four joints that make up the shoulder are the glenohumeral joint, acromioclavicular joint, scapulothoracic joint, and the sternoclavicular joint.

The 2 joints most commonly injured in Brazilian Jiu Jitsu and other sports are the glenohumeral joint and acromioclavicular joint along with corresponding tissues and structures, for example tendons, ligaments, bursae, hyaline cartilage etc.

Injuries to each of these joints is explained or categorized with different verbage.

Sprains and strains can occur in the shoulder. Sprains involve ligaments, which attach bone to bone. Strains involve muscle or tendon. Tendons attach muscle to bone.

The rotator cuff of the shoulder is made up of 4 relatively small muscles and their corresponding tendon attachments. The rotator cuff muscles have a variety of functions and also provide stability to the shoulder.

The glenohumeral joint is known to dislocate. The acromioclaviclar joint doesn’t dislocate in the absolute sense of the word. First of all the acromoiclavicular joint is not a ball and socket joint like the glenohumeral joint. The acromoiclavicular joint is known to separate not dislocate and there’s a big difference.

The glenohumeral joint is like a golf ball on a tee with the tee being the socket and the ball being the head of the humerus. It’s  a very shallow joint unlike the hip joint / the acetabulum which has a deeper socket creating more stability.

In the sports world a well known case of shoulder dislocation occurred during the 2005 football season. Although not Brazilian Jiu Jitsu, it’s a great story of coming back from a significant shoulder injury. Drew Brees was the quarterback with the San Diego Chargers at the time. Tackled on a  play, his throwing shoulder was dislocated and his glenoid labrum was also torn. In addition he sustained rotator cuff damage. As I mentioned earlier, since the glenohumeral joint is an extremely shallow ball and socket joint  it derives some extra stability from the labrum, a fibrocartilagenous ring, similar to a washer.

Drew Brees made one of the more remarkable shoulder rehab comebacks out there regardless of the sport. First of all it was more than a dislocation. There was also damage to the rotator cuff, severe damage to the labrum, and the more obvious ligament damage that goes along with dislocation. Many people in the sports world didn’t think he could come back from such a severe shoulder injury, especially since it was his throwing shoulder and he was a quarterback. His work ethic during rehab was reported as outstanding. He exceeded expectations. We know the rest of the story. San Diego traded him to the New Orleans Saints and the Saints and Drew Brees eventually go to win the Superbowl.

The acromioclavicular joint is known to separate. The separation severity is usually graded anywhere from 1-5. This is concluded based on the space created between the acromium and the clavicle due to the injury as well as the degree of ligament damage. At the extreme level there is a complete rupture of the coracoclavicular ligament and the acromioclavicular ligament.

Intelligently applied strength and conditioning, fine tuned functional human movement exercise and high quality nutrition will go a long way in keeping you on the matts with healthy shoulders and in avoiding unnecessary and premature wear and tear problems.

In closing, one of the best and easiest things you can do to maintain healthy shoulders and healthy joints in general is to warm up thoroughly. One of the benefits of warming up is an increase of the movement and circulation of synovial fluid within the joint which reduces friction. Synovial fluid also acts as a transport medium for nutrients making their way to articular cartilage.

I addition, high quality Brazilian Jiu Jitsu coaching will pay dividends in the short term and long term. Gustavo Dantas Brazilian Jiu Jitsu in Tempe, Arizona has an excellent reputation. I’ve had numerous conversations with Gustavo as well as interviewing him. He is a 3rd degree Black Belt in Brazilian Jiu Jitsu and President of Nova Uniao, USA. Gustavo Dantas knows Brazilian Jiu Jitsu and he knows the human body.

Call Optimum Performance / Human Performance Systems today at 480-241-2621 and mention this article on Brazilian Jiu Jitsu and the Shoulder and receive 10% off your customized sports nutrition program or functional conditioning program

Joe Sale, CNS, CSCS

About Joseph Sale

Joseph Sale, CNS, CSCS, is a board certified nutrition specialist and a nationally accredited conditioning specialist. His educational credentials include a Bachelor of Science and a Doctor of Naturopathic Medicine. Joe has been an adjunct faculty instructor and guest lecturer at numerous colleges, universities, and corporations. He’s been a guest expert on radio and TV and is the author of the Optimum Human Performance Course.

Mirror neurons are considered a relatively recent development in the field of neuroscience, being discovered in the 1990s.

One of the more well known researchers in the field of neuroscience is Vilayanur S. Ramachandran, a Professor at the University of California, San Diego.

V.S. Ramachandran is known for emphasizing the significance and potential implications stemming from the discovery of mirror neurons.

Well what is neuroscience?

Neuroscience, also known as neurobiology is a broad scoped interdisciplinary science that studies the brain and nervous system.

Next, what are mirror neurons?

Mirror neurons are brain cells in certain parts of the brain that fire when an action is performed and also fire when that same action is observed being performed by another person.

Let me give you an example. Mirror neurons fire when you move your spine into lateral flexion. Mirror neurons also fire when you observe someone moving their spine into lateral flexion.

A recently asked question by many is what are the implications for learning a new skill like golf or upgrading the quality of performance of an existing skill based on the existence of mirror neurons?

Since to varying degrees we learn by imitation, is the role of observation a larger part of performance improvement or performance enhancement than we previously thought?

Can we internalize specific golf skills and improve golf performance and golf biomechanics by observation alone?

This remains to be seen.

My guess is that if mirror neurons and observation alone can influence the improvement of golf performance and golf skill acquisition it will probably be due to the quality of the observation. What I mean by that is passive observation would probably have less influence on the improvement of golf biomechanics, golf skill acquisition etc than a higher quality observation that includes the intention of internalizing what is being observed.

Lets cover some brain anatomy as a reference point. The motor cortex and the pre motor cortex are found in the frontal lobe of the brain. The motor cortex is involved in the initiation of voluntary motor functions, like the golf swing. Mirror neuron activity was first discovered in the pre motor cortex.

So theoretically, can watching your favorite golfer, whether it be Tiger Woods, Ricky Barnes, Rory Mcllroy etc influence the quality of your golf game, golf biomechanics and golf skill acquisition?

Maybe, to some degree.

Sean Foley, is a well known golf instructor and swing coach of numerous high end golfers. He takes a scientific approach to golf biomechanics which ultimately influences myelin production, and the creation of new neural patways in the brain. It would make sense that with that style of coaching, once the ground work is built from a purely biomechanical and physical execution perspective, that mental reheasal would be an additional tool to incorporate.

It appears that there would be a relationship between mirror neurons and mental rehearsal, creative imagery, and visualization.

Observation gives us a template which we can imitate, with our body or through mental rehearsal / visualization.

Mental rehearsal or visualization have been used for years by high end athletes  as a way to improve performance and get reps in order to drive motor skills into the realm of unconscious competence.

Experts in the field of visualization and sports psychology have said that the subconscious mind cannot tell the difference between a real or an imagined experience. They go on to say that mental reps have great value in performance enhancement. This would clearly apply to golf as well.

Do motor neurons have any influence on this process?

Maybe they do.

Observation leads to imitation. It gives us an ideal to model

Brain and neuroscience research has made leaps and bounds in recent years.

A great example of this is the concept of neuroplasticity.

Neuroplasticity is a concept used in neuroscience that refers to the ability of the brain and nervous system to make structural and functional changes as a result of experiential input. The old school belief by many neuroscientists was that the brain and nervous system are relatively unchangeable beyond a specific point in childhood. More recent research tells us that many components of the brain remain plastic or malleable well into adulthood.

So, in closing its clear that as we continue to make finer distinctions as well as completely new breakthroughs in the field of neuroscience, the possibilities for golf performance specifically and the broader arena of human performance are endless. We may look back at this time in history and our beliefs about the brain and nervous system and compare it to the time in history when we thought the world was flat.

Joe Sale, CNS, CSCS

Lets start with understanding and defining the major anatomical players of the human knee.

At the most basic level the human knee is a hinge joint made up of the articulation of the femur and the tibia. It’s important to note that the patella or knee cap articulates primarily with the femur, not the tibia.

With deeper inpection we see that the human knee has 3 functional units or subdivisions which are the femoropatellar articulation, the medial femorotibial articulation, and the lateral femorotibial articulation.

Next, let’s cover the ligaments of the human knee.

The anterior cruciate ligament / ACL and posterior cruciate ligament / PCL are the 2 cruciate ligaments of the human knee found in the intercondylar fossa of the femur and attach to the tibia below. They control anterior and posterior displacement or movement of the tibia on the femur. Note that they line up at oblique angles and from a biomechanical and engineering perspective this allows for flexion and extension of the knee.

The lateral colateral ligament / LCL / same side  as the fibula and the medial colateral ligament / MCL / same side as the tibia provide lateral and medial support to the knee as the names suggest.

Next we have the menisci, both the lateral meniscus and the medial meniscus of the knee. Again, from a biomechanical and engineering perspective, the knee meniscus provides expanded distribution of vertical and compressive forces over a larger surface area. In essence, the medial meniscus and lateral meniscus of the knee provide shock absorbing properties, act as spacers between the femur and tibia, and also contribute to the circulation of synovial fluid in the knee during flexion and extension.

An extremely short list of common injuries to the knee include ACL tears, MCL tears, and meniscus damage.

Years ago a torn knee anterior cruciate ligament / ACL was a sports career ender. Not any more. One of the earlier cases in pro sports of knee anterior cruciate ligament / ACL reconstruction comebacks was Kurt Warner, a  running back for the Seattle Seahawks. He had anterior cruciate ligament /ACL  knee reconstruction in 1984 and came back to rush for over 1000 yards in three of his next four seasons.

Today, the procedures are far more advanced and guys come back quicker with even better results.

Jerry Rice the great wide receiver for the San Francisco 49ers made one of the faster comebacks from knee anterior cruciate ligament / ACL surgery / reconstruction. He was always known for pushing the outer limits of human performance and for a great work ethic. However, although he worked hard post surgery and came back fast he also experienced reinjury to the same knee very soon thereafter.

More recent cases of successful knee anterior cruciate ACL comebacks include Tom Brady and Wes Welker, both of the New England Patriots.

Joe Sale, CNS, CSCS

A common misconception about the erector spinae is that they are one muscle when in reality the erector spinae are composed of 3 muscles, each having 3 corresponding sub units.

The three muscles that make up the erector spinae are the longissimus, iliocostalis and spinalis. The spinalis is most medial and lies just adjacent to the vertebral column. The longisimus is in the middle, and the iliocostalis is most lateral. They can be compared to 3 sets of cables running the length of the spine.

Each of the 3 erector spinae are futher divided int 3 separate subunits. These categories define what section of the vertebral column they act on, lumbar thoracic or cervical.

The following are the sub categories or sub units for each of the 3 erector spinae.

Longissimus thoracis, longissimus cervicis, and longissimus capitus.

Illiocostalis lumborum, illiocostalis dorsi / thoracis, and illiocostalis cervicis.

Spinalis dorsi / thoracis, spinalis cervicis, and spinalis capitus.

In functional , closed chain human movement, the erector spinae don’t work in isolation. In this scenario the erector spinae work as part of a larger team of muscles, acting synergistically with the gluteus maximus and the 3 components of the hamstring.

The erector spinae can be worked in a number of fashions. Numerous variations of physio ball work are a great way to incorporate erector spinae conditioning into your strength training and physical conditioning program. Much of the work performed on a physio ball for erector spinae will involve  back extension and will also involve glutes.

I am asked quite often about the axis of rotation for back extension. Here’s the readers digest version. Each vertebrae, or more accurately, every 2 vertebrae and their corresponding intervertebral disc, and facet joints become or act as an axis of rotation for back extension. In some movements the axis of rotation for back extension is the acetabulum and the head of the femur / hip joint. In this case the spine or vertebral column maintains an aligned, static position and the corresponding musculature acts isometrically, stabilizing the spine. This scenario is more accurately described as hip extension with the erector spinae stabilizing the spine, for example, on a back extension apparatus.

Dead lifts, or in every day life, lifting something off the ground is a closed chain movement that now incorporates the erector spinae with with other prime movers like hams and glutes.

Keep in mind the erector spinae operate as part of the core, providing the posterior support to the trunk and spine.

Joe Sale, CNS, CSCS

The transverse abdominis, also known as the TVA, is one of four muscles that make up the anterior and lateral core of the abdomen, the others being the internal obliques, external obliques, and the rectus abdominis. The transverse abdominis is the deepest of the core musculature and its fibers run horizontal acting as a corset or girdle around the midsection

Keep in mind that the core, more formally, also consists of the posterior muscular of the spine including the erector spinae and multifidus, among others which will be discussed in an upcoming article.

The transverse abdominis provides stability for the spine and its corresponding inter vertebral discs potentially reducing compressive forces. Since the transverse abdominis is the deepest musculature of the core and produces very little, if any, actual movement or range of motion through contraction, greater anatomical understanding as far as location and function will assist in the training, contraction and activation of the transverse abdominis as a part of your golf fitness and golf specific exercise program.

If the transverse abdominis is not engaging there can be compensatory involvement from other core stabilizers which may not be beneficial.

There is a body of research that points to the idea that the transverse abdominis, along with the multifidus muscle contract as a precursor directly before limb movement. That points to the idea of trunk stabilization acting as a prerequisite to dynamic movement

The internal obliques are the next level above the transverse abdominus. The internal obliques are in essence between the transverse abdominus and external obliques. Their function is to to initiate lateral flexion and rotation of the spine

The external obliques are the third layer of core, from the inside out, and most superficial. They are involved in flexion, rotation, and abdominal compression.

Last but not least is the rectus abdominis, which is found along the front or anterior trunk. Rectus abdominis runs from the pubic bone to the lower ribs. Its major function is to shorten the distance between the pelvis and the ribs, known as flexion.

There you have it. The individual players of the anterior and lateral human core.

In addition to improving many components of your golf game, core conditioning and core stabilization can improve your posture, create a sense of stability and being centered, improve overall muscular coordination and balance, and improve spine function, and that’s the short list.

Enjoy the process.

Call Optimum Performance / Human Performance Systems today at 480-241-2621 and mention this article on Golf Performance Improvement through Core Conditioning and Core Stabilization and receive 10% off you customized golf nutrition program or golf specific exercise program.

Joe Sale, CNS, CSCS

Are you warming up and stretching at all before you golf?

It’s easy to do and it’s easy not to do.

By taking the time to move your joints, articulations, and their corresponding muscles, tendons, ligaments, fascia, and connective tissue in an intelligent manner you prepare the body and nervous system for the upcoming golf specific event and the unique biomechanical forces involved in the golf swing.

And make no mistake about it. With golf club head speeds as high as 125 mph, the biomechanical forces involved in the golf swing are absolutely unique. Add rotational and shear forces to the golf swing and you have created an athletic event that requires a fine tuned physical machine if you have any intention of playing great golf and avoiding physical breakdown of key structures over time.

Blood flow to these areas increases during golf specific dynamic warm up and golf specific stretching. In addition, synovial fluid, which reduces friction within the joints, acts as a transport medium for nutrients and provides shock absorbing benefits, increases it’s circulation.

Golf specific dynamic warm up increases the temperature of connective tissue leading to greater dynamic pliability and elasticity.

Mild to moderate dynamic joint movement provides more benefits than static stretching in many cases, especially older golfers, however each individual is different.

Let’s not forget the all important nervous system.  A dynamic golf warm up in particular, wakes up and prepares the nervous system for the upcoming golf swing biomechanics. It’s not only about preparing joints and connective tissue. It’s absolutely also about optimizing the nervous system.

Joe Sale, CNS, CSCS

It would be a disservice to write about exercise for golf and golf fitness without discussing and defining the kinetic chain as well distinguishing between open kinetic chain and closed kinetic chain exercises for golf.

Let’s start with definitions.

What is the kinetic chain as it relates to golf exercise and golf fitness?

Kinetic means movement. The term chain, in this case refers to how each segment of the human skeleton and it’s corresponding muscles, tendons, ligaments, and fascia are in essence attached or linked to the next segment. The golf swing and effective golf biomechanics requires correct muscle sequencing through the kinetic chain which is acquired through motor learning.

Put briefly, closed kinetic chain exercises for golf are most often ground based, weight bearing exercises and are considered more functional. A squat or one of the numerous lunge variations are closed chain movements. Your feet are fixed firmly on the floor. A push up is a closed chain movement. The hands are also fixed on the floor.

Most if not all closed kinetic chain movements for golf are considered compound movements and integrate more than one joint and more than one major muscle group within the same movement or exercise.

With open kinetic chain movements or exercises, your hand or foot are free to move. A leg curl or hamstring curl on  a given exercise machine is considered an open chain movement. The resistance is behind the lower leg or tibia. Feet are not planted on the ground or fixed to a given platform.

The value and benefits of open kinetic chain exercise for golf  are completely different from closed kinetic chain movements or exercises.

The distribution, percentage or ratio of open chain vs closed chain exercise utilized as well as the specific golf exercises chosen will vary based on the needs and goals of the individual golfer.

Also, keep in mind that the concepts and categorization of open and closed chain  exercises aren’t always necessarily clear cut. There are some movements that won’t fall definitively into one category or the other.

As you look at many of today’s top golfers you can see that they are beginning to look more like well conditioned athletes in other sports.

The necessary attention to physical conditioning for golf and sports nutrition for golf is creating a new breed of golfer that is more resilient and better able to perform at a competitive and world class level for a greater number of years.

Joe Sale, CNS, CSCS

This topic points to why it’s important to get great golf coaching as a beginner. By doing this you won’t be installing faulty golf biomechanics or swing mechanics which are reinforced by the laying down of myelin which I wrote about in a previous post. Myelin will reinforce whatever golf swing mechanics you practice, good or bad.

Neuromuscular reeducation comes into play when a golfer is attempting to, in essence, erase the golf swing mechanics that exists on there golf biomechanics human hard drive and install new golf biomechanics software in order to improve golf performance.

If you are in a situation where you’ve come to the conclusion or realization that your golf execution and golf swing mechanics are faulty and your golf performance is less than stellar, you can change it. What will be required are new practice habits performed with awareness. Over time these circuits will also become myelinated and begin to run unconsciously, just as the old ones did.

Joe Sale, CNS, CSCS

Definitions:

Optimum: the point at which the condition, degree, or amount of something is most favorable.

Performance: manner or quality of functioning.

Golf: we know what that is.

For every aspect of your golf game and every aspect of your life there is a potential state of optimum.

Optimum golf swing biomechanics.

Optimum golf club face / golf ball contact / ball strike

Optimum golf impact position.

etc.

Not too much. Not too little.

Strength and Conditioning for Golf / Exercise for Golf / Golf Fitness is an example.

Train too little or not at all and you don’t reap the benefits …. and there are many.

Train too often and your body, at a cellular level, doesn’t have enough time for tissue repair between workouts.

You want to find the sweet spot for all the components that can potentially have an influence on your golf game and overall golf performance.

Whether it’s golf or any project in your life, it’s a continous process of adjusting the major variables that influence performance outcomes in order to improve results.

Is it the same for everybody?

No.

The  golf nutrition and golf strength and conditioning / golf fitness needs of a 25 year old golfer will most likely be different from the needs of a 50 year old golfer.

That’s the art form.

Fine tune. Always fine tune.

Joe Sale, CNS, CSCS