Mar 12

Which Exercise Has Your Back: Sled Push or Back Squat?

back-squats-vs-weighted-sled-pushAs the winter begins to thaw, getting under that barbell might be getting a little stale. However, with the weather warming up, some athletes transition to fields or turf to develop strength and conditioning. Enter the prowler. So, when compared head to head, which one truly works more of your lumbar spinal muscles? We address this question with our most recent publication, Backs Squats Versus Sled Push over at Ask The Trainer.

Feb 26

Patient Financing: Providing Peace of Mind and Easing Cost Concerns

money-pillsToo often, patients limit their health potential due to financial constraints. It is only too typical for a patient to begin to feel the financial burden, only to declare to their provider, “I’m all better – see you in a year!”
What is worse is the rising cost of monthly premiums as well as co-payments for routine health care services like dental, chiropractic and physical therapy. Often times, patients feel the pressure from their insurance companies when they are ‘denied care’, yet are still in discomfort or have not reached their health care goals.

Feb 11

Shoulder Injuries, Nadal and YOU

rafael nadalWhat’s the difference between you and championship tennis player Rafael Nadal (besides a few million)? You both have shoulders – they get injured – and they get rehabbed.
Check out one of his shoulder routines – anything look familiar? It should!


 

 

 

Jan 18

How to Make Perfect Coffee

alton brownPicture this scene: It’s early and you’re headed out to the gym before work – and you need that caffeine kick. It’s dark and you’re stumbling around the house until you make it down to the kitchen. You tear open the packet of grounds (or worse still, put in a K-Cup pod); careful to make sure there is enough water in the reservoir and press the button.

Dec 10

Chronic ITB Syndrome, or Something Else?

itb-syndromeSo you’ve got a chronic ilio-tibial band problem, huh.

Do you roll it? Yup, still get pain.
Do you strengthen the areas around it: Yup, still get pain.
Have you thought the pain may be coming from either your knee or hip? Ye–no!

For many, the ITB syndrome is a complete pain, despite trial and error to get it strong or roll it out. Dr. Pappas shares his thoughts on why you need to look ABOVE and BELOW the site of pain in order to progress through that injury.

Check out his solid article here.

Prehab before Rehab!

Dec 10

Ice – The End of an Era (Part 1 and 2)

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This is an incredible and LANDMARK article, posted over at Stone Athletic Medicine. The next time you have an acute injury, or even a chronic injury that has occasional acute flare-ups – don’t reach for the NSAIDS and Ice.

Part 1: Ice: The Overused Modality?

Part 2: Why Ice and Anti-Inflammatory Medicine is NOT the Answer

Dec 3

8 Ridiculous Myths About Meat Consumption and Health

5-pounds-of-fat-5-pounds-of-muscleThis is a reprint of an article written by Kris Gunnars in February of 2013. It can be found it its entirety over at AuthorityNurtition.com.

It is such a topic-stimulating article that I thought I would share an abbreviated version here below:

 

Dec 3

Movement Assessment – SFMA and FMS

Sfma FMSThe SFMA and FMS are revolutionary evaluation tools for athletes as well as the general population as a determining factor for predicting injury.

The proof is in the the movement (or lack thereof)

Your body is a road map that always leads back to dysfunction. Wherever your breakdown pattern is, it can be exploited, then improved upon.

In an article posted in Dynamic Chiropractic by Dr.Robert George, he lists how the FMS and SFMA are utilized.

Nov 21

Active Release Techniques (ART)

Active Release Technique (ART) is an advanced approach in the determination of and treatment of pain in the form of tendons, ligaments, muscle, nerves and fascia tissue – more commonly known under the umbrella term of ‘soft tissue’.

 

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The approach of ART is non-invasive (i.e. no drugs, no surgery needed) and is performed by licensed health care professionals who have passed a certification through ART seminars and continuing education seminars. ART is widely recognized by the majority of sports teams across many athletic disciplines, including the NBA, NFL, MLB and NHL.

ART providers are sought after because of their high degree of attention to biomechanical detail, musculoskeletal anatomy, functional movement detail and for their results in treating those with both athletic and non-athletic injuries while maintaining and improving performance.

 

ART for Acute / Injury / Trauma Care

Whether an individual has sustained a slip, fall or variation of a mechanical trauma to the body, they have just developed a soft-tissue injury. Often, individuals will minimally address their pain, hoping the area resolves itself. It is during the initial few days to weeks that scar tissue builds up and tissues begin to adhere to other tissues including muscle, ligament, tendon and nerve.

Regardless of your trauma, ART can be used to treat and resolve these areas by removing adhesions and restricted tissues, thus restoring function, reducing pain and discomfort and successfully improving pain-free movement and range of motion.

 

ART for Performance Care

When dealing with athletes, there is always a drive to maintain and improve athletic performance. ART matches that. Athletes place incredible forces on their bodies, often through repetitive motion such as running, sprinting, catching, throwing, blocking, jumping, etc.

What begins to happen is that as athletic demands and performance increases, they body’s ability to adapt and handle the loads begins to get tested, often times this is where breakdowns occur – especially as the season progresses.

Once an athlete has been thoroughly evaluated, tissues that can prevent normal and fluid movement as well as movement patterns are treated and monitored.

ART is the premiere way for athletes to maintain peak performance without redlining and becoming injured.

 

 

FAQ’s for ART

 

Is getting a massage the same thing?

No. While traditional manual therapy is beneficial, is it not similar to ART. Most massage therapies include ‘looking for tight knots’ and working in a wide variety of patterns to ‘melt the knot’. ART differs greatly in that muscles are being actively moved through a specific movement pattern for specific muscle groups with contacts which address adhesions within the muscles.

 

Will my pain subside on its own / Can I foam-roll or self-trigger point the area myself?

Much the same as you wouldn’t let your dentist do your taxes; your body has no known mechanism to reduce scar tissue build-up naturally. The only direct method to break up adhesions is through treatment. When you foam roll, or self-trigger point an area, you are assisting the body by allowing it to adapt to and tolerate the scar tissue that is already in existence. Only through treatment can you function optimally by treating the scar tissue.

 

Adhesions form scar tissues – what are adhesions?

Adhesions are scar tissues that are fibrotic in nature (distinct borders, ropy texture) that are laid down as a by-product of the healing and reparative process.  Adhesions, if left untreated, or minimally treated slowly change their tissue morphology and begin to harden, forming scar tissue.

(For the visual learners, here is what adhesions are)

 

What occurs when my soft tissues become injured?

There are four responses that occur at the cellular level following trauma or an injury.

1)      Inflammation: This occurs initially as a response to trauma. It is typically followed with swelling to the affected area, where increases in cellular circulation and fluid accumulation occur as the body begins to localize and manage the damage that has occurred. Often, the area will be sore and painful to move, or become swollen.

2)      Repair: As the body begins to bring in cellular nutrition and remove metabolic waste, the damaged area is slowly beginning to stabilize and heal. The body begins to generate fibrous tissue (scar tissue) which begins to adhere to surrounding tissue as well as the injured site. While this area begins to repair and stabilize, the scar tissue lacks the tensile strength and flexibility of the original tissue. As a result, it lacks proper circulatory properties as well as elasticity and increases pain sensitivity. This is why, weeks or months after an injury has occurred, we notice the area ‘feels more sore’, ‘doesn’t move as well’, and ‘seems to get injured more often, with less-intense movements’.

3)      Remodeling: Is the process in which the recently Repaired tissues begin to organize the newly laid fibers in an attempt to restore the injured area to ‘pre-injury’ status.

4)      Maturation: is the successive phase of Remodeling wherein the tissues continue to build off of the previous reparative process.

The key issue with tissue-repair, remodeling and maturation is that the ‘secondary parts are not as good as the originals’. The secondary tissue is tougher, shortened, more fibrotic, has reduced elastic capacity, increased sensitivity and has reduced blood flow exchange. Further, these fibrotic tissues can adhere to adjacent nervous tissue, causing further increased entrapments and subsequent pain.

To the general public and athletes alike, this means pain and discomfort at the injury site; reduced movement, radiating pain, tingling and numbness as well as compensation patterns above or below the original site of injury.

 

What Can I expect from an ART Treatment?

You will receive an evaluation of the affected area via orthopedic testing, biomechanical movement and selective functional movement assessment. Once the targeted area(s) have been determined, treatment is rendered. On average, 10-15 minutes is required to fully treat the area of complaint. The typical ‘soreness’ will depend on the initial injury, the type and severity of the injury, the length of time the injury has been going on, and if this is a reoccurring injury. You can expect to feel increased mobility and reduced pain after your first visit.

 

(For more information from the man himself, Dr. P. Mike Leahy)

 

Nov 5

The Myth of ‘Tight Glutes’

glute activationWay too often do I hear patients discuss their ‘tight glutes’. To the contrary many of us actually suffer from weak glutes.

Now, it’s time to do something about it!

Check out our latest post, now up at AskTheTrainer.com

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