Asymmetry

Asymmetry is defined as the absence of symmetry, or when one side is not the same as the other. This is something that can be considered in everything we see or do. When looking at the human body we can consider symmetry in a variety of things, for example, symmetry of the: face, muscle, posture, strength, flexibility, etc. The most common asymmetry experienced hand dominance, where one hand or side of the body is more competent than the other, known as ‘Laterality’.  A key feature that Bodybuilders and Figure model competitors are judged on is symmetry.

But how important is symmetry in life?

Asymmetry is considered the 2^nd biggest precursor to future injury (behind previous injury). If there is a hindrance in movement, whether it be to do with strength, flexibility, or mobility from the left to right side, there is a large chance, that if left untreated, some kind of injury or problem will develop. This is largely due to imbalances imposed on the body, by favoring muscles that should not be favored, the following issues can occur:

• Tightness
• Overuse
• Growth
•  Irritation
•  Pain 

Depending on how long a lateral asymmetry is left untreated, correction can be a relatively simple task, however, if left unattended, can become very problematic with an extensive rehab process. A simple postural analysis or movement screen can identify asymmetries, which can be used to prescribe corrective work to address the issues. Corrective work for any area is infinite and widely varied not just between areas of injury, but from the coach whom prescribes it. Corrective work can consist of:

•  Stretching - PNF and AIS stretching have been shown to be the most effective forms of stretching
• Isometric strengthening
• Dynamic Strengthening of gross and synergistic muscle groups
•  Stabilizing
• Repatterning movements - basically teaching how to perform activities from a foundational level. Repatterning is the most common corrective exercise. Without functional movement as a base, an athlete is typically overpowered due to their reliance on functional performance and skill (Grey Cook). If you build a house with a poor foundation, it will likely collapse.

However, asymmetry is not only important when addressing the left and right sides. If we look at the body from front to back, we typically find numerous asymmetries. The most common problems we see are:

• Quadricep dominance over the Hamstrings - Quad dominance is very common, and is mainly caused by overuse. People who consistently squat or lift without also working the hamstrings are the most commons subjects with this asymmetry, causing them issues with hip hinging (bending at the hips) and very often low back pain due to excessive pressure on the pelvis and lumbar spine. A worst case scenario of hamstring to quad strength should  be 3:5, if the hamstrings are 60% weaker than the quads, the subject is at greater risk of experiencing injury.
•  Chest/Pectoral dominance over the Scapula (Shoulder Blades) - Pectoral dominance again is very common and is typically caused by overuse of the pecs, and poor posture, it causes tightening of the chest and anterior rounding of the shoulders, leading to: Kyphosis (excessive curve of upper spine), restricted shoulder mobility, poor strength, postural changes, and in many cases, breathing issues.

 Again, this type of asymmetry can be relatively simple to deal with, but if left untreated can cause major issues.

The ‘Janda Approach’ and ‘Crossed Syndrome’ are theories that deal specifically asymmetries of the anterior and posterior. Janda suggests that if you look at pain in one area of the body, the spot directly anterior will be having the opposite issues, for instance chest tightness through the pectorals will cause scapula weakness creating rounding of the shoulders. He then suggest the joints above or below will be having the opposite issues, so a subject with: tight pectorals and weak scapula/rhomboids, will likely experience tight trapezius and weak neck flexors, or tight lumbar spine and weakened abdominals.

Corrective exercises are much like those used for lateral asymmetries, with the most effective typically being aggressive stretching of the dominant muscle, and strengthening/repatterning the weakened muscle groups.

As stated earlier, without intervention, asymmetry is the second biggest precursor to future injury. It is therefor very necessary to identify asymmetries before they are able to progress, by performing some form of postural analysis or movement screening, even the smallest problem can be identified.

Cook, G., Athletic Body in Balance. Human Kinetics, 2003.

Janda, V., The Janda Approach to Chronic Pain Syndromes. www.jandaapproach.com. 2012

Self Myofascial Release

Anyone who is serious about training, whether it’s an athlete, coach, or fitness enthusiast, has their own set of tools they like to incorporate in to training. These tools can be absolutely anything, from exercise variations, to nutrition protocols. But one tool that should be in everyone’s toolbox is Myofascial Release.

Most people know myofascial release as the self massage technique of ‘Foam Rolling’. It is becoming more and more popular within the health and fitness industry and especially with elite athletes, but what are the actual benefits of foam rolling and is it really worth it?

Just some of the benefits of foam rolling include:

• Increased muscle density
• Assistance in optimizing muscle length / increased range of motion
• Increased blood flow
• Increased muscular lactic acid removal
• Elevated nutrient and oxygen delivery
• Reduced muscle soreness
• Breakdown of scar tissue

When both dynamic and static pressure are applied to a muscle, the Golgi Tendon Organs (stretch receptors found in the muscle tendons) are activated, which prevent contraction and assist in the relaxing/lengthening of the muscles, also known as autogenic inhibition. Pressure is also placed on the blood supply in the muscles, which in turn increases blood flow to and from the area (increasing nutrient delivery and waste removal).

To perform successful myofascial release:

•  Perform myofascial release before and after every workout. Gray Cook says that to get the most from a workout, the muscle must first be at optimal length. You should train with the muscle at optimal length and then recheck the muscle after exercise.
• The body should have an elevated blood flow and muscles should be sufficiently warm. When performing myofascial release prior to workout, a light warm-up on a treadmill, bike, or rowing machine for about 5 minutes is ideal. This allows the activation of the muscles before rolling.
• Prior to exercise, a light session of rolling should be performed, as this allows activation of the muscles. Post exercise should be a solid session for about 5-10minutes. About 20-30 passes of each muscle group is recommended.
• Don’t just roll in small sections, try to roll the whole length of a muscle group, from the top to bottom. This allows lengthening of the entire muscle.
• If a particularly sore area is encountered, apply static pressure for about 5-10 seconds, this activates the GTOs and allows release without excessive pain.
• Vary levels of pressure by providing extra support from the arms or legs, rolling both legs at the same time, or just by using a softer roller. If more pressure is needed, use a harder roller such as a PVC pipe.
• When rolling, avoid going directly over exposed joints or areas where the bone protrudes as this can cause bruising of ligaments, tendons and is just generally painful. Areas such as the knee, top of the pelvic bone and upper neck should be avoided.
• For smaller muscle groups or if deep massage is needed, use a softball, field hockey ball, golf ball etc. These penetrate deeply and are perfect for the foot and shoulder.
• Pain should not be the gauge of how hard to foam roll. Pressure should be enough to cause a little discomfort in the muscle, too much can cause excessive damage to an area and create more pain than there was originally.

Now after talking about all the benefits of foam rolling and with myself being such an advocate, it is NOT the cure for everything. What is pain and soreness in a muscle caused by? Quite often, pain is associated with the overworking or damage of a muscle, but more commonly, performing an activity incorrectly is the cause. The activation and recruitment of the wrong muscle by the nervous system is often the cause of poor stabilization and performance. Cook suggests doing foam rolling and corrective work is "like mopping up water and assuming the problem is solved. However, managing the water on the floor only gets the representation of the problem under control. Fixing the leak is the real solution."

So how do we activate the nervous system properly to prevent this? There are many ways of performing nervous system activation (which will all be addressed in future articles), the most effective being: movement training, vibration training, and dynamic activation/recruitment. In researching information for this post, the article ‘Get off the Foam Roller’ by Mike T Nelson, provides a solid discussion as to why foam rolling isn’t all its cracked up to be, and is definitely worth a read.

Rollers can be purchased from most sporting goods stores for around $15-$30 depending on the type. A cheaper option is to make your own with a PVC pipe, some pipe insulation foam and athletic tape. Either one is sure to make you feel a difference in your workouts and hopefully life in general.

Feel free to post any questions or comments.

Baechle, Thomas R., Earle, Roger W. , Essentials of strength training and conditioning. Champaign, IL: Human Kinetics, 2008.

Cook, Gray., “The Secret”, 14 Sep 2011. Retrieved 14 Dec 2011. feed://graycook.com/ ?feed=rss2

Nelson, Michael T., “Get off the Foam Roller”, Mike T Nelson Ramblings, 11 Jan. 2008. Retrieved 15 Sep 2011. http://miketnelson.blogspot.com/2008/01/get-off-foam-roller.html