Part 2 Connective Tissue
Prior to writing this, my thoughts were that the connective tissue is an area where we proceed with caution. CrossFit methodology teaches us that we consider exercise intervention scaling or modification, “in degree not kind.” I agree with this approach as long as the movement and excursion patterns support these tissues.
What is connective tissue? Connective tissue can be considered any human tissue that, “holds together or attaches,” bones, muscle to bone, muscle compartments, and joints. There are three tissues that concern us, ligaments-attaching bone to bone, tendons-attaching muscle to bone and fascia holding muscle compartments and tissues together. We will also discuss joint load bearing tissues such as articular and hyaline cartilage in the next writing.
Let’s review structures and components first. Within these tissues, cells consist of fibroblast and the fibers are elastin and collagen. The ground substance is comprised primarily of glycosaminoglycans, GAG’s(linked to proteins=proteoglycans) and associated proteins fibronectin and laminin.
Age changes within connective tissue cells have proven to be few. On the contrary, the aging changes within fibers are many. With collagen fibers there is decreased solubility, reducible cross linkages stabilize, and increased rigidity. With elastin fibers there is decreased production, increased fragmentation, rupture and loss of rebound. These morphological changes in fiber produce less tissue flexibility, contracture and a loss in elastic capacity. So, for the older athlete this may contribute to the loss in tissue excursion and functional range of motion. In other words, they get tight!
This simply means that the older athlete, if they have not been actively involved in a flexibility and mobility program, will naturally have less joint, tendon and ligament movement capacity. These tissues are also at greater risk due to lack of elasticity when performing jerking or more ballistic movements as associated with many CrossFit type exercises. The common complaint of older athletes after a CrossFit WOD might be muscle soreness but also pain that originates from the connective tissue attachments and joints. If this pain does not resolve within 48-72 hours attention should be given to the athlete, and the exercise intervention and intensity may need to altered. These athletes are at a much higher risk for tissue tearing or ruptures than the younger athlete.
When starting CrossFit with older athletes, there should be greater attention given to transitioning and scaling the movements and limiting ballistic, high force repetitive movements at the ends of their available ranges. Exercises such as kipping pull ups need to be gradually transitioned into training. Many older athletes have limited shoulder mobility, and the nature of kipping pull-ups places a high stress, end range force that many times exceeds the muscular capacity and stresses the static supporting elements of the joints. Controlling quick, ballistic and bouncing movements will help to protect these tissues early on in CrossFit training. Making sure that movement in all exercises can be performed through the full range under lower loads and controlled ranges is important prior to progressing to more intense exercise. This supports the principle taught in CrossFit training of, “mechanics, consistency and intensity.”
In conclusion, when starting an older athlete in CrossFit training, remember the following principles; assess and then focus on mobility and flexibility, keep ballistic/repetitive movements to a minimum, control end range stresses and loads that might overstress static tissue elements, and keep in close contact with the athlete until they develop a regular routine and assimilate into the training environment. Scaling and modification of movements is crucial until tissue mobility achieves a level that supports the quality of movement.
Hey Dutch-
Good post – I look forward to reading the rest of the series.
I am curious: I have heard much made of “movement” or “mobility screens” while assessing new clients and I am wondering what that means?
How do you assess the new client, whether athletic or detrained? How do you assess their abilities and physical limitations?
Thanks in advance!
Ian Dirnfeld
Tel Aviv, Israel
Ian,
I am a bit simple and i know there are many more in depth review assessment tools. I look at the squat and some overhead movement. If these are legit then i consider the athlete more advanced. If its no bueno, i focus on basic movements as rehab as well as some stretching mobility work. It is important to understand that i don’t give in on these basics after a couple weeks. I push the importance of this stuff in my program and drive my athletes to improve them.
Ian, good question. Humans move with certain characteristic movement patterns based on postural biases and mobility at the proximal and peripheral joints. The assessment of the presence of these patterns is crucial prior to progressing to more skilled or difficult lifts or exercise that require certain postural alignments to avoid injury and provide good capacity. The first thing I would do with any new athlete is a general postural and movement screen looking for deficient joint mobility away from normal values, postural alignment in standing and basic movement capacity exhibited during the squat, overhead press, and spine ROM. Any capacity that reveals itself to be deficient requires further evaluation to determine where to go from there. I am working on a functional screen that may be available for trainers to use prior to starting a program with a client. These abnormal patterns of movement are easy to see but sometimes more difficult to determine where to go from there. Also, movements patterns are influenced by many variables. Not just lack of mobility causes inappropriate movement. The movement is also influenced by lack of strength, neural recruitment patterns and etc…
Damn Dutch! just saw you oly competition video on OPT’s blog, well done and congratulations! 130kg!
Dutch! Great Job on the Oly Competition!!!! You are the man!!
those are some pretty impressive lifts! you’re closing in on a dbl BW C&J
btw did you have to lose weight to compete at the 69 weight class? i thought you were a bit heavier than that
Thanks Dan!
I walk around between 71 and 72 kg
Dutch, Thanks for posting this information. There aren’t too many people talking about how to train us older folks.
Ian, a functional screen is just that. Think about the movements that you have to do day-to-day and have your athlete do them: Picking something up off the floor, sitting in a chair, putting something overhead, etc. You could use Cook’s FMS, but in the end you still have to understand the connection between what the anatomy book says and sitting on the toilet or doing an OHS.