I’m sure if you’re reading this article you already fairly familiar with the country Crush products.
Whether you are a arm wrestler, arm lifter, powerlifter, strongman you can benefit from the Raptor in the country Crush handles. With any strength sport grip is a basic essential if you don’t have it you’re not going to be successful.
I integrate the 3 inch Raptor into multiple portions of my workout not just specific grip training. for instance on a cable machine or with a loading pin you can do bicep curls with them there’s a big difference between doing a bicep curl with a 60 lb dumbbell with a normal sized handle versus a 3in Raptor with 60 lb on a loading pin. The Raptor can be used for tricep extensions bent-over rows overhead presses with a cable machine that uses are virtually limitless for any competitive sport. The country Crush handle is just as versatile. I used the three in monster Crush for rows, lat pull-downs, bent-over rows and face pulls to develop the traps.
you can virtually you take any workout regimens and add the handles into the workout to increase the intensity and the workload of that workout. For example doing bicep curls with the 3 inch Raptor works the whole arm your hands oh, your forearms and your biceps get an intense workout when using much larger handles like the 3-inch Raptor. doing a reverse grip tricep extension using the 3in Raptor will also test your grip and help develop the tricep and its size and strength.
Of course for the arm wrestler forearm curls and Country Crush deadlifts are extremely beneficial to building the grip strength and the forearm strength using the wrist as the pivot point.
As a competitive strong man and arm lift your I can tell you if you don’t have a strong grip you’re going to continuously struggle. I’m doing Atlas stones to husafell stones to axle bar deadlift grip is a necessity.
as pointed out in other articles that I have posted grip strength is also associated with longevity of life. Harvard medical School and Yale medical School done studies and posted the results of grip strength in older adults and linked it to quality of life and a longer life span on average.
Now get to the gym and get your grip on!
With today’s active person and life. We use our hands more than ever before.
2.7 to 5.8% of people in the world suffer from Carpal Tunnel. Depending on the severity of the injury
will determine how long you recover. The general recovery time from this surgery according to Johns Hopkins Medicine
can be several weeks to several months. The success rate for this surgery is approx 90% of course this has many factors in it.
How well the patient does post surgery care , diet , rest , rehab all this plays a factor in the success of this surgery.
SYMPTOMS OF CARPAL TUNNEL
tingling (thumb & 1st 3 fingers)
pain & burning traveling up arm
wrist pain at night
weakness in the hand.
Carpal Tunnel Syndrome is caused by pressure on the median nerve.
The symptoms of this condition starts gradually and progress as time goes on
becoming more painful and hard to deal with. (www.mayoclinic.org)
Carpal Tunnel Syndrome if left untreated can lead to weakness and loss of coordination in the fingers.
There are 9 tendons & the Median Nerve that run through the Carpal Tunnel.
Some other causes for this condition need to be taken into consideration like.
Injury or trauma can be a result of Carpal Tunnel because of the swelling in the wrist
this will cause for squeezing on the median nerve.
Over active Pituitary Gland , rheumatoid arthritis , work stress , repeated use of vibrating hand tools ,
fluid retention during pregnancy or menopause , development of a cyst or tumor in the canal.
With all of these causes often no single cause can be determined.
Many different types of people are at risk for this condition.
Women however are 3 times more likely to develop carpal tunnel than men.
according to (https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Carpal-Tunnel-Syndrome-Fact-Sheet#3049_2) they believe this is because the carpal tunnel itself is smaller in women than in men.
People with disorders like diabetes and other metabolic disorders are at higher risk , also carpal tunnel syndrome usually always occurs in adults.
MOST COMMON PROFESSIONS WHO GET CARPAL TUNNEL
- assembly line workers
- seamstress or taylor
- fishermen & packers
- house keepers
- home makers
with all this assembly workers are 3 times more likely to develop this condition.
WHAT RESEARCH IS BEING DONE ?
The mission of the National Institute of Neurological Disorders and Stroke (NINDS) is to seek fundamental knowledge of the brain and nervous system and to use that knowledge to reduce the burden of neurological disease. The NINDS is a component of the National Institutes of Health (NIH), the leading supporter of biomedical research in the world.
Scientists supported by the NINDS are studying the factors that lead to progressive nerve injury and how damage to nerves is related to symptoms of pain, numbness, and loss of function. Researchers also are examining biomechanical stresses that contribute to the nerve injury responsible for symptoms of carpal tunnel syndrome in order to better understand, treat, and prevent this ailment. By quantifying the distinct biomechanical pressures from fluid and anatomical structures, researchers are finding ways to limit or prevent CTS in the workplace and decrease other costly and disabling occupational illnesses.
Scientists funded through NIH’s National Center for Complementary and Integrative Health are investigating the effects of acupuncture on pain, loss of median nerve function, and changes in the brain associated with CTS. In addition, a randomized clinical trial designed to evaluate the effectiveness of osteopathic manipulative treatment in conjunction with standard medical care is underway. Evaluations of these and other therapies will help to tailor individual treatment programs.
Another NIH component, the National Institute of Arthritis and Musculoskeletal and Skin Disorders (NIAMS), supports research on tissue damage associated with repetitive motion disorders, including CTS. As part of this research, scientists have developed animal models that are helping to understand and characterize connective tissue in hopes of reducing tissue buildup and identifying new treatments.
More information about carpal tunnel syndrome research supported by NINDS and other NIH Institutes and Centers can be found using NIH RePORTER (projectreporter.nih.gov), a searchable database of current and past research projects supported by NIH and other Federal agencies. RePORTER also includes links to publications and resources from these projects.
RECOVERY FROM CARPAL TUNNEL SURGERY (credit www.webmd.com)
Shake It Out
This exercise is super easy. It’s especially useful at night, when your symptoms can be worse. If you wake up with pain or numbness, just shake your hands out to get some relief.
- One at a time, touch the tip of each finger to the tip of your thumb so they make an O-shape.
- Repeat a few times.
Basic Wrist Stretches
- Sit down at a table.
- Rest your elbow and arm on the table and let your wrist hang over the side, palm of your hand facing up.
- Start with your hand in a straight, neutral position.
- Bend your hand toward you so your fingers point up toward the ceiling.
- Hold for 5 seconds.
- Return to a straight, neutral position.
- Bend your hand away from you so your fingers point down toward the floor.
- Hold for 5 seconds.
- Return to a straight, neutral position.
- Repeat 10 times.
- Do this up to three times a day.
In this exercise, you’ll move your fingers and hand through a series of different positions. Take your time and move smoothly from one position to the next
HOW TO GET MORE INFORMATION.
P.O. Box 5801
Bethesda, MD 20824
Information also is available from the following organizations:
National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)
National Institutes of Health, DHHS
31 Center Dr., Rm. 4C02 MSC 2350
Bethesda, MD 20892-2350
“Carpal Tunnel Syndrome Fact Sheet”, NINDS, Publication date January 2017.
NIH Publication No. 17-4898
Other formats for this publication
Publicaciones en Español
Office of Communications and Public Liaison
National Institute of Neurological Disorders and Stroke
National Institutes of Health
Bethesda, MD 20892
NINDS health-related material is provided for information purposes only and does not necessarily represent endorsement by or an official position of the National Institute of Neurological Disorders and Stroke or any other Federal agency. Advice on the treatment or care of an individual patient should be obtained through consultation with a physician who has examined that patient or is familiar with that patient’s medical history.
All NINDS-prepared information is in the public domain and may be freely copied. Credit to the NINDS or the NIH is appreciated.
- 2 pounds uncooked ground beef 80/20 or ground turkey
- 3 cans low sodium cream of mushroom soup
- 3 cups low sodium beef gravy
- 1 bag low cholesterol wide egg noodles
- 2 cups sliced mushrooms
Cook the ground beef or turkey until brown Brown and fully cooked. Drain meat in a strainer and set aside.
Follow instructions for the egg noodles and drain, DO NOT rinse with water.
Combine the beef gravy, cream of mushroom soup and slices mushrooms in a pot and heat thoroughly.
Combine all the ingredients and serve.
During strenuous exercise your body uses up alot of resources; minerals (electrolytes), carbs, sugars and protein.
Let’s start with minerals. The most common vitamins and minerals found to be of concern in athletes’ diets are calcium and vitamin D, the B vitamins, iron, zinc, magnesium, as well as some antioxidants such as vitamins C and E, β-carotene, and selenium.
Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.
Best food sources for minerals:
- Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
- Chloride: salt
- Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
- Potassium: meat, milk, fruits, vegetables, grains, legumes
- Sodium: salt, soy sauce, vegetables
- Chromium: meat, poultry, fish, nuts, cheese
- Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
- Fluoride: fish, teas
- Iodine: Iodized salt, seafood
- Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
- Manganese: nuts, legumes, whole grains, tea
- Selenium: Organ meat, seafood, walnuts
- Zinc: meat, shellfish, legumes, whole grains
From the list above you should notice some foods contain multiple minerals.
A fresh salad with spinach, romaine lettuce, some seeds like sunflower seeds or chai seeds with broccoli, peppers and other assorted vegetables would be perfect for replacing minerals used. Adding a protein like tuna, chicken or red meat to your salad would make a perfect addition to a post workout meal.
What are carbohydrates?
Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Some of the best sources of healthy carbs are:
- Sweet potatoes
- Legumes (beans)
- Squash (acorn, butternut, etc)
- Oats (oatmeal)
- Whole grains
A good addition to the salad for your post workout meal would be oatmeal with slices bananas and apples.
Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Best sources of easily digestable proteins
- Cottage cheese
- Peanut butter
- Lean cuts of beef
- Skinless chicken
So to add to the salad and oatmeal for your post workout meal you could simply add some hard boiled eggs, a nice grilled piece of fish, beef or chicken.
Some quick and easy meals ideal for post workout are listed below.
Here are a few examples of quick and easy meals to eat after your workout:
- Grilled chicken with roasted vegetables.
- Egg omelet with avocado spread on toast.
- Salmon with sweet potato.
- Tuna salad sandwich on whole grain bread.
- Tuna and crackers.
Oatmeal, whey protein, banana and almonds.
- Cottage cheese and fruits.
- Pita and hummus.
- Rice crackers and peanut butter.
- Whole grain toast and almond butter.
Cereal and skim milk.
- Greek yogurt, berries and granola. and a banana.
- Quinoa bowl with berries and pecans.
- Multi-grain bread and raw peanuts.
There are a lot of supplement pre-workouts on the market to choose from. However those with hypertension or other medical conditions or just don’t like the way pre-workout makes them feel there are alternatives to give you an edge prior to strenuous activity.
BEET ROOT POWDER-It is shown to increase performance and improve muscle function. Nitric oxide (NO) works by stimulating body functions affecting oxygen utilization. It opens up your blood vessels (vasodilation) increasing blood flow and feeding more oxygen to working muscles.
BONE BROTH-Drinking bone broth is one of the ways to bring collagen back into our bodies. The slow-cooking process extracts collagen from the animal bones and joints into the broth, and makes it easy to absorb when consumed. The collagen in the broth can help supplement what has been lost, supporting healthy bones stronger joints. Studies show that dietary collagen can even reduce joint pain in athletes
GINGER-Taking 2 grams of fresh ginger, about 1 1/2 teaspoons, per day may help you have less delayed onset muscle soreness. You can also use crystallized ginger if you prefer. If you’re going into an intense training period, take 2 grams of ginger per day for at least a week.
TART CHERRY JUICE-Athletes consumed tart cherries before and after an endurance event. Researchers found that the cherries supported a healthy immune and inflammatory response as well as other performance indicators. Athletes not only performed better, but they also recovered faster, too.
CORDYCEPS-is a tiny mushroom that sprouts from the heads of caterpillars but don’t let that fact freak you out, it’s one of the best supplements for increasing lung capacity. It does this by dilating the bronchial passageways and enhancing cellular energy levels with increased ATP production – the primary source of energy.
Cordyceps also helps relieve muscle soreness, fights fatigue, and prevents muscle weakness.
MACA-Maca is a wonderful adaptogen to use when you need steady and balanced energy that helps you increase endurance and muscular stamina throughout the day. Its anabolic (muscle building) properties help increase muscle mass and strength. Maca also supports quick muscle recovery, balanced hormones, and a higher tolerance for stress.
GREEN TEA-Supports metabolic and cardiovascular health, helps the body maintain and increase muscle mass, and boosts energy.
With taking any supplements whether they are natural herbs or manufactured you should consult a physician before taking any of them as you may be on medication or have a condition that could interfere with the above-mentioned natural products. The above listed natural alternatives are all ones that I have used myself and found them to be very effective. However everybody’s physiology is different and could have varying effects you might need a higher dosage or lower dosage of one of the supplements. The natural supplements I listed above or ones with the least possibility of any type of adverse side effects or unwanted effects. It is best to take most of these with a small meal as most of them are fat soluble and would take them approximately 30 to 45 minutes prior to exercise. Also always remember to stay hydrated before, during and after heavy exercise.
In this article we will discuss training with back pain and after back surgery.
I am a patient of 2 major surgeries in my back. My first surgery was Oct 1998 .
I had a fusion and disc replacement at L4 , L5 , and S1. To include 4 titanium cages
My second surgery was Mar 2018. This surgery involved my T9 , T10 , T11 portion of my back.
The surgery included a fusion a Laminectomy. Since this surgery I have been reading a lot about back injury and training.
Some of the articles I will be referring to are :
As the doctor stated in the video. The best thing you can do is to get up and move.
Laying in bed and being stationary can lead to a whole a lot of other issues like , pneumonia and blood clots.
When doing movements to build the lower back there should be a little discomfort not lasting for more than a few mins. However if the movement activates a greater pain lasting longer then 15 mins you are going to want to seek some medical attention.
Some movements you may want to look at staying away from or switching out for a different movement.
According to webmd.com
- Stay away from – Toe Touches
- Switch to – Partial Crunches
- Stay away from – Sit-Ups
- Switch to – Hamstring Stretches
- Stay away from – Leg Lifts
- Switch to – Wall Sits
Some of my personal favorite movements to do deal with bridging and arching..
one being The Camel’s Hump I believe the name was changed to Cat-Cow Stretch
another one is planking. I was never very good at these but it did help a lot when I performed
Some things I enjoy eating to help combat pain in my back is.
Meat lean meat. I do not eat a lot of fish but I do eat a lot of free ranged organically chicken & beef
Although highly recommended to eat a lot of green vegetables I do not. I do however drink a
bottle of V8 juice a day and I eat a ton of fruits and nuts.
It is not hard to find a eating plan with a little bit of research you can formulate a pretty healthy
enjoyable eating plan. Some articles I have read are :
Written by: Raymond Cote
Raymond is not an expert and can not offer any medical advice. All of what Raymond has written has either come from personal experience or from videos and articles which some have been credited in the Article. It is Country Crush’s intent to bring you informative , helpful , factual ways to stay healthy.
Some Youtube Videos I also found helpful
How you recover from training is just as important as how you train. helping your body to recover from strenuous weight training or other types of training will greatly enhance the benefits whether it be strength or size or endurance.
As covered in my previous article about post-workout nutrition what you eat after training in before training greatly affects your energy levels and your ability to heal quickly.
Sleep is a major part of the healing process most of the body’s repair process happens during sleep there are three stages of sleep there is light sleep, REM sleep, and deep sleep.during REM sleep and deep sleep the body does most of the repair processes in the body. Ranging from balancing hormones including dopamine and serotonin in the brain to producing testosterone and repairing muscle tissue and organ tissue.
Getting adequate amount of sleep is very important in the process, feelings of lethargy, weakness and lack of energy or all symptoms of lack of sleep.
it is recommended by the Harvard school of medicine that the average person get between 8 to 10 hours of sleep although that number varies by the person’s individual physiology.
now realistically it is hard for a lot of people to get that amount of sleep due to family, training schedules, work and other mitigating factors. But it is still important to try get as much sleep as possible.
TENS/EMS units are extremely helpful with the recovery process. TENS stands for transcutaneous electro nerve stimulation. It increases blood flow which in turn increases the intake of oxygen and nutrients into the blood which goes into the muscle and other body tissue to help the healing process it is also good for pain relief as it vibrates the nerves and calms them almost as if to massage them. you can get a good quality unit on Amazon for about 30 to $40.a word of caution with these units if you do have any type of heart condition or if you have any electrical devices in your body such as a pacemaker please consult your physician before using one of these as it does transmit a small electrical charge into the body.
EMS stands for electro muscle stimulation. This differs from TENS unit as it causes a muscle contraction vs. Nerve stimulation. If you were to place the pads on your bicep or quadrisect you would cause your muscle to contract as if it were doing physical exercise. These are good for time is when you can’t train or when you possibly have an injury but still want to work the muscle without having a weight load on the muscle. Using a EMS unit is also good for endurance training.
infrared light therapy is a great way to accelerate the healing process as well. infrared light therapy kits have become more accessible and less expensive as they are becoming more readily available to the public they are available on Amazon as well and other medical supply websites. Infrared light therapy has been used by physical therapist for years and is FDA-approved as well as the TENS unit.
What infrared light therapy does is stimulates the mitochondria in your muscle cells and your body tissue creating energy what this energy does is to accelerate the healing process more energy in the cells the faster your body heals and the faster you grow muscle or get stronger. after checking with healthcare providers there are no physical limitations on using and infrared light unit. It is also good in the use of arthritis on joints as well as the TENS unit.
mineral supplementation is also something that is very helpful in muscle recovery. Such minerals as magnesium, potassium and zinc help the healing process. the average person does not usually need to supplement with these minerals unless they have an underlying health condition however for those who are into straining with training the body consumes and uses these minerals at a faster rate increasing the need for supplementation. Again before starting any supplementation I do recommend speaking with your healthcare provider beforehand.
self deep tissue massage is another good way to stimulate circulation and remove any knots or tightness in the muscles this can easily be done with any round object such as a billiard ball or croquet ball. By applying firm pressure to the muscles making sure to avoid the joints themselves, you can roll the ball around working out knots and stress out of the muscles relieving any type of pressure or tightness without spending a lot of money on a massage therapist. I have been using this type of therapy for a number of years and found it very helpful.
Chinese cupping therapy which I am certified to do is also very helpful in the increase of blood circulation and increasing the range of motion when muscles are sore. Most massage therapy clinics do offer some form of cupping there are several forms of cupping available. Dry cupping is the most common as it is the easiest to perform. Fire cupping is one of the older forms of cupping therapy and is just as effective as dry cupping.
the use of mineral muscle rubs such as magnesium muscle rub are also very effective in treating sore muscles in the recovery process. Many rubs such as hot or cold rubs are good at relieving soreness but does not actually treat the soreness all that does is temporarily relieve the soreness whereas mineral rubs treat the soreness.
Daily stretching as well as stretching before and after physical strenuous activity it’s also very important to increase the blood flow and allow the muscles to warm up and cool down at after training as to not cause any strains or sprains or pulls in the muscles. Many injuries can be avoided with proper stretching prior to exercise. there are many websites dedicated to showing proper stretching for each muscle group on the internet and are free.
I hope you find this information helpful and if you have any further questions feel free to contact me.
After a hard, strenuous workout, wether cardiovascular (aerobic) or weightlifting (anaerobic), the body needs to be refueled. During intense exercise the body uses up carbohydrates, fats and proteins to keep the body going.
After training, usually within a hour of completion of training, you should refuel the body with the proper nutrition to help the healing process and make maximum gains from your workout.
Protein- Protein is essential in muscle repair, protein and amino acids are necessary for muscle growth.
Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. … Enzymes carry out almost all of the thousands of chemical reactions that take place in cells.
Easily digestible proteins:
milk and dairy
chicken or turkey
Carbohydrates- Carbs fuel the body with energy to train, and also daily tasks. After a workout you need to replace the carbs that were depleted during training.
sweet or white potatoes
The Viking press is one of the oldest and probably well-known strongman movements throughout the world. It’s history is deeply rooted in Viking lore And Scandinavian test of Strength. With the Viking press the entire body is used to properly complete the movement with the focus being of course on the shoulders upper pectoral muscles in the front deltoids. Some of the mistakes made with this lift or not properly getting underneath the handle or bar prior to the left making the lifter have to do aLonger range of motion. Getting the body aligned properly and underneath the handles with proper balance will allow the left or to complete this movement more affectively. If during the movement there is lateral movement or forward and backward movement of the body is not being properly aligned underneath the bar prior to the lift. Keeping your center of gravity stable planting your heels and pressing through the heels throughout this movement is imperative. At the end of the movement of the body should be in perfect alignment back straight leg straight and locked out in arms fully locked out. Even though the body will be lean forward the body should be in a perfect line. Protective gear such as elbow sleeves, weight belts, and wrist straps should be Used to protect oneself from injury. Working at lower weights repetitions to properly complete the form is very important as the week gets heavier form tends to be less used and more brute strength is used
So, as many of you guys know our first big exhibit was at the LA FitEXPO, and we just wanted to share some moments with you guys that you may have missed!
First and foremost we want to show the best picture of the night and that is of COUNTRY CRUSH’S First lady AUTUMN COTE pulling the legend LORI COLE
We met all sorts of amazing people who can do amazing things like our pal LEO LANDEROS
We got to meet some seriously strong people.
Like our buddy 4x Mr. Olympia JAY CUTLER
The living legend RICHARD “THE LEVIATHAN” LUPKES
The World’s Strongest Man MR. BRIAN SHAW
Our new friend KRYSZTOF SOSZYNSKI who can punch your lights out!
And of course our good buddy Champion Powerlifter SCOT MENDELSON
We found out that our MONSTER CRUSH was too much for some mere mortals.
But luckily there were some immortals on hand to show us how its done.
CHUCK YOUNG deadlifts 300 lbs
But “BIG SEXY” JON HOFFMAN shows us how to dominate it.
Ray even got some table time in with MIKE COCHRAN of Wrist Wrench
We want to thank everyone for coming out and supporting us and having a great time
-COUNTRY CRUSH FAMILY