2017 Hits : Vol. 1 : Social & Communication

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Social & Communication

1. Social interaction is an important aspect of health. Specifically, the people you are around the most influence your decisions more than any health practitioner can in one visit.  Researchers are starting to wonder if this social support is an easy change that healthcare is not taking advantage of. Here in this article they introduce a 5 step ladder to social support.

2. Tell people in pain to find a social circle and get optimistic.  

“An optimistic outlook, positive coping strategies, and strong external social support are common characteristics found in individuals who returned to sport after hip arthroscopy for femoroacetabular impingement.”

3. Nature AND Nurture.  

“When preschoolers spend time around one another, they tend to take on each others’ personalities, indicates a new study by Michigan State University psychology researchers.”

4. Read this one.  Why facts don’t change our minds.

“sociability is the key to how the human mind functions or, perhaps more pertinently, malfunctions”.

5. When you have expectations on how it should be, you’ll never see how it is.  

“Research on marriages with high levels of conflict finds that more than half of the couples in these marriages have disputes involving the failure of one or both partners to conform to unspoken expectations. (Philpot 2001)” Continue reading “2017 Hits : Vol. 1 : Social & Communication”

2017 Hits : Vol. 1 : Exercises & Movements

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Exercises & Movements

  • “The more voluntary suffering you build into your life, the less involuntary suffering will affect your life.” -Tim Ferris

1. A nice way to use the wall to progress lateral loading during a lunge.

2. I like this external cue to assist with spinal dissociation in quadruped.

3. The great Pete Hwang displays a nice quadruped sit out exercise.

4. Sam Hodous shares a 4 part physioball anterior core exercise progression (1, 2, 3, 4).

5. I like this quadruped hip extension lift off.  And I like it even more that it’s the general population in the video.

6. Christine Ruffolo expands on hip internal rotation mobility

7. Solid hamstring eccentric progression from a simple bridge walk out to a single leg slide out.

8. I like this bird-dog row progression from Zack Long.  Building strength on stability is always a good idea. Continue reading “2017 Hits : Vol. 1 : Exercises & Movements”

2017 Hits : Vol. 1 : Training / Strength & Conditioning

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Training / Strength & Conditioning

  • “Give people what they want and they will like you for now. Give people what the need and they will value you forever.” -Simon Sinek

1. This is a phenomenal response to those who say exercise doesn’t help you lose weight.  So much good stuff in this article.  

“To sum up, training and diet work synergistically. You need both, and stalls in weight loss can often be countered by doing whichever one you aren’t.”

2. “We should contraindicate people from exercises, not exercises from people” -Eric Cressey shared a valuable post on individualized exercise prescription and the variables that matter.   

3. If this was in pill form everyone would take it.

“Elderly women who sit for more than 10 hours a day with low physical activity have cells that are biologically older than their chronological age by eight years compared to women who are less sedentary, research shows.”

4. Squats and ankle dorsiflexion get a lot of attention.  But what about squats and hallux extension?  For this, try the hack squat.  “The Hack squat will also mobilize your toes and strengthen your calves, as well as open your chest and hips. Together with prying goblet squats and Cossack squats, it is helping me on my quest to the roadkill split and side split.” Continue reading “2017 Hits : Vol. 1 : Training / Strength & Conditioning”

2017 Hits : Vol. 1 : Physiology Influencing Psychology

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Physiology Influencing Psychology

  • “if I can interfere with a posture then I find I’m free of both the emotion and the thought tied to that posture.” –Jerry Brewster

1) Here’s an article I wrote on how our physiology can dictate our psychology.  It also summarizes an important study on breathing and emotions.

2) What’s the difference between a physiological response to a stimulus and a conscious emotional reaction? Are we really angry, or are we just labeling an unconscious physiological process that we can’t consciously understand? There’s research out there that supports this train of thought.

3) Having an emotion and feeling an emotion are two different things. Listen to this 8 minute talk from Antonio Damasio. Continue reading “2017 Hits : Vol. 1 : Physiology Influencing Psychology”

2017 Hits : Vol. 1 : Psychology, Mental Health, Mind Training

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Psychology, Mental Health, Mind Training

  • “Stress is now the achiever word for fear.” -Tony Robbins

1) Empathy and self-control reside in the same area of the brain.  

“Empathy depends on your ability to overcome your own perspective, appreciate someone else’s, and step into their shoes. Self-control is essentially the same skill, except that those other shoes belong to your future self—a removed and hypothetical entity who might as well be a different person. So think of self-control as a kind of temporal selflessness. It’s Present You taking a hit to help out Future You.”

2) Develop some authentic pride to become a better person.  

“While a desire for authentic pride pushes people to put in the kind of work that might earn them higher grades, hubristic pride pushes people to work hard when doing so might impress others”

4) 50% of people “remember” events that never occurred.  This is a problem, especially with today’s social media frenzy and the fake news problem.

5) “Catch them when they’re good. It reinforces the good behavior and builds self confidence” -Ivan Joseph Continue reading “2017 Hits : Vol. 1 : Psychology, Mental Health, Mind Training”

Fall Hits 2016: Psychology, Neuroscience, & Pain

Click here for this edition’s Table of Contents


 

  • “Nothing is either good nor bad but thinking makes it so.” -Shakespeare

Psychology, Mental Health, Mind Training

1) Buy a djembe and drum up some good vibes.. “When viewed holistically, communal drumming creates a physical and emotional experience of belonging that addresses one of the core psychological components of depression: feelings of isolation, alienation, invisibility and worthlessness.”

2) “What people are paying attention to doesn’t just reveal who they are… it makes them who they are in that moment”’ –Robert Cialdini

3) Your narrative identity is important.  Is your life a contamination story?  Or a redemption story?

4) Dropping forms. “Well, consistency is good, right? Only to the degree that we want to be who we have been.”

5) A different kind of medication – “A single dose of psilocybin, the active ingredient of magic mushrooms, can lift the anxiety and depression experienced by people with advanced cancer for six months or even longer, two new studies show.”

6) Sleep and the circadian cycle continues to show its importance in research.  This latest research shows how disrupting the circadian cycle can lead to “helplessness, behavioral despair, and anxiety-like behavior”

7) Looking at trees decreases your stress more than looking at buildings #GetOutside

8) Want to soothe your cognitive dissonance (both conscious and unconscious)?  Put on some music.  “Thus, because we constantly grapple with cognitive dissonances, we created music, in part, to help us tolerate – and overcome – them.”

9) It’s a dynamic system.  It’s all connected.  “increased levels of inflammatory cytokines are associated with increased rates of depression and psychosis, and that treatment to reduce cytokine levels can reduce symptoms of depression”

10) Marvin Minsky on why our brain doesn’t separate emotion and thinking.  It’s all emotional states.  And emotional states bias thinking.  “The word beautiful means I’m in a state where I can’t see all the flaws in it.”

11) A crime-plagued McDonald’s in Dallas started playing classical music.  Their crime rates dropped dramatically.  Environment matters.

12) The body-mind connection is real.  Here’s a classic study to support it “In study 1, participants who briefly held a cup of hot (versus iced) coffee judged a target person as having a “warmer” personality (generous, caring); in study 2, participants holding a hot (versus cold) therapeutic pad were more likely to choose a gift for a friend instead of for themselves.”

13) We need physical contact for our well-being.  “The answer is that interpersonal touch is a crucial form of social glue.”

14) People are apart of your enviornment too.  “Partners of people with depression are more likely to suffer from chronic pain, research has found.”

15) “Most of the bad feelings you have are caused by irrational beliefs.  Next time you’re feeling negative emotions, don’t focus on the event that you think “caused” them. Ask yourself what belief you hold about that event. And then ask yourself if it’s rational”

16) Intermittent fasting continues to gain momentum…skip breakfast to decrease depression

17) 3 Things That Successful Cultures Share: 1) Good People 2) Dedication to Improvement 3) Social Facilitation

“uses social facilitation to foster an environment of continuous improvement and accountability to the team”

18) Writing your story is good for your mental health – “Professor James Pennebaker has shown that just 20 minutes of writing your story for 4 days has the power to dramatically improve your life. It helps people overcome anxiety, tragedy and heartache. Those who wrote about their problems felt happier, slept better, and even got better grades.”

Neuroscience

19) Cortical representation is interesting. These researchers are asking better questions: “That we found no relationship between S1 representation and the duration of CRPS signs and symptoms is intriguing and raises some novel possibilities: is the difference in S1 representation between hemispheres pre-morbid and does it reflect a vulnerability to CRPS onset? Or might the difference between hemispheres arise early on in the disease, for instance soon after injury or during immobilisation?”

20) Now we can tell our significant others that it’s for an altered state of consciousness -“rhythmic sexual stimulation – if intense enough and if it lasts long enough – can boost neural oscillations at correlating frequencies, a process called “neural entrainment.”

Pain

21) This is some good shit.  “Swearing can add emotion and colour to a description, salience to a statement or be used as a means of acceptance – the willingness to break a cultural taboo in front of others creates an atmosphere of informality and a sense of community. Swearing can also act as a cathartic means to cope with pain.”

22) Reorganize your pain neurotag:

1) Explore/Find safe movement

2) Go for a walk outside #justamemory

23) “Age, anxiety, catastrophizing and insomnia associated with MSK pain severity” -Derek Griffin

24) “Optimism decreased the negative influence of pain catastrophizing on shoulder function, but not pain intensity.” #BePositive

25) This is one of the better pain articles I’ve read in awhile – “It is important to clarify here that although we talk about the mind, thinking and emotions in relation to pain, the actual experience of pain emerges in the person and is felt in the body or the space in which the body should reside (for many biological reasons). The notion that pain is in the brain or in the head is nonsense. And, we are more than a brain.”

26) This is a great article on Dr. Sarno with plenty of links regarding pain science and the biopsychosocial influence.

 “Furthermore, Dr. Sarno also began to see associations between emotional distress, early life adversity, and certain personality profiles (notably perfectionism and the need to please) and the onset of back pain and other so-called functional syndromes, such as headaches and irritable bowel syndrome. And most importantly, he found that when a patient is diagnosed with having a psychosomatic illness and given a clear understanding of that process, many people have dramatic resolutions of their symptoms, even if they were of a long-standing nature.”…”Over time, a few other physicians and therapists began using Dr. Sarno’s methods and they had equally impressive results. Research studies came out showing that most people with chronic back pain do not have a clearly defined medical explanation and that MRIs are abnormal in the majority of adults who do not have back pain. Studies of surgery for back pain have not shown better results than non-surgical interventions. Injections for back pain have not been shown to be better than placebo injections. Studies of brainimaging show that physical pain and emotional pain are equivalent and that emotionally laden regions of the brain (rather than somatosensory areas) are activated in chronic back pain. And emerging research shows that psychological interventions that target emotionsare showing significant results.”

27) How do you adapt to millions of years of harsh and painful conditions?  Evolve the ability to dim sensory perception to modulate pain.  “Evolutionary tweaks to the amino acids in their pain receptors make naked mole rats extremely insensitive to pain after they are born.”

28) Sure, diagnoses and biomechanical talk can cause fear. But it can also cause ease, understanding, and social belonging. “These results are indicative of social exclusion of patients with pain for which there is no clear medical explanation.”  And remember that loneliness is linked to increased pain…

29) +2000 patient study shows that expectations dictate outcomes

30) I like using the LANSS questionnaire.  I have my patients with signs and symptoms of central sensitization fill it out.  It helps them understand that what they’re feeling is normal.  It helps them feel that others have these symptoms too.  See #28

31) “Insomnia and short sleep duration are risk factors for developing chronic pain” -Mary O’Keefe

32) People always like videos

Opioids

33) Regarding Opioid Induced Hyperalgesia, “Your biology fights back and says, ‘I’m blindfolded to pain by all these chemicals. I need to be able to sense pain again.” -Martin Angst

34) But let’s not throw the baby out with the bathwater…”There is no question that in many cases opioids have been used inappropriately (prescribed too much or too little, given at too high or too low of a dose) for many individuals suffering with pain. But, it is also a very effective drug for many people in pain. Opioids help reduce acute nociception and can potentially reduce the risk of developing chronic pain for those in the more acute phase. They can also be an effective part of a comprehensive chronic pain treatment for some. My hope is that those of us in the physical therapy profession educate ourselves properly and understand how to talk to our patients about the use of opioids, because they will ask us.”-Korzy Zimmer

35) It’s an epidemic

 

36) Ask your patients if they take any pain medication.  Educate them on how to use medicine after surgeries and injuries.  Be a responsible provider.


 

The main reason I do this blog is to share knowledge and to help people become better clinicians/coaches. I want our profession to grow and for our patients to have better outcomes. Regardless of your specific title (PT, Chiro, Trainer, Coach, etc.), we all have the same goal of trying to empower people to fix their problems through movement. I hope the content of this website helps you in doing so.

If you enjoyed it and found it helpful, please share it with your peers. And if you are feeling generous, please make a donation to help me run this website. Any amount you can afford is greatly appreciated.




 


 

Fall Hits 2016: Table of Contents

This is a collection of information to help improve health and movement.  It includes articles, videos, and quotes that I have found helpful in studying the human species.  Due to the complexity of this subject matter, I have tried to include a variety of variables that can influence the dynamic system.

In an attempt to avoid information overload, I’ve separated the information into different categories.  

I will post each category separately to make it easier to scroll through.  

The links below will be added over the next month as they are posted.

Feel free to follow me on social media to keep up to date on the latest postings.

Twitter

 Instagram

 Facebook

 YouTube

 AG Project Blog

Making this information accessible for everyone takes a great deal of effort and time.  If you have the resources, please consider a donation.  Your support to maintain this website is greatly appreciated.




Table of Contents

Clinical

Blood flow, self-regulation, studies, headaches and furrowing, hip flexor strength, forward lunge trunk angle, running fatigued, Kathy Dooley anatomy, best breathing gifs of all time

General Healthcare

How knee pain will end your life (another reason why PT is important), decline of american health, and why you should worry about your significant other’s health

Psychology, Neuroscience, & Pain

What kind of narrative are you living?,  emotion states are all there is, bad feelings=irrational beliefs, pain is in the body too, Dr. Sarno, why we need diagnoses, and opiods

Brene Brown, Vulnerability, Shame, Empathy, & Compassion

Work on yourself to work on others

Training / Strength & Conditioning

volume effect, split squat lunge torso angle and feet distance, vertical quadruped

Social & Communication

Motivation and stuff

Diet

Microbiome and stuff

Other Good Stuff

Trees, titles, and rhinos


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Course Review: Chris Johnson Treadmill Analysis Workshop

I was very lucky to be mentored by Chris Johnson after PT school.  I observed and worked part-time in his clinic for almost a year.  I learned a tremendous amount from him and was excited to get an update on his approach during his Treadmill Analysis Workshop this past Wednesday.

Chris is the premier running expert.  He doesn’t practice what he preaches, he’s a master of it (2x Kona Qualifier).  He dives deep into research to stay current on the latest evidence and to improve care.  And most importantly, he spends a ton of time treating and training endurance athletes.

Needless to say, he has some valuable information to share. Continue reading “Course Review: Chris Johnson Treadmill Analysis Workshop”

Coaching & Cueing (Part 7 – Phases & Summary)

The minimal effective dose rule goes into effect here.  You want to achieve the necessary movement change with the minimal amount of sensory change.  If you throw too many different cues (verbal, visual, proprioceptive) at the same time, it will clog up the system and wear down the patient.  As mentioned in the previous articles, it comes down to attention economy – you always want the movement to have the spotlight, not the cues. Continue reading “Coaching & Cueing (Part 7 – Phases & Summary)”

Coaching & Cueing (Part 6 – Proprioceptive Cues)

This is a very common intervention in movement coaching (whether the practitioner knows it or not).  Simply changing an exercise to achieve the same goal is essentially a proprioceptive cue.  Changing from a clamshell to a fire-hydrant can be a proprioceptive cue by altering the ascending sensory information during an isolated transverse plane glute strengthening exercise. Continue reading “Coaching & Cueing (Part 6 – Proprioceptive Cues)”

Coaching & Cueing (Part 3 – External Verbal Cues)

The type of cue one chooses should be based on the environment, individual, and task.

This article should help you understand when to best choose an external cue.

External Cue: focuses on how the body’s output affects the environment (outcomes, objects, etc.) Continue reading “Coaching & Cueing (Part 3 – External Verbal Cues)”

My Secret Acupuncture Experiment

I ran a secret experiment on our acupuncturist, Mila Mintsis.

But before I go into the details, Continue reading “My Secret Acupuncture Experiment”

11 Questions with Adriaan Louw

Adriaan Louw, PT, PhD, CSMT

Adriaan Louw, PT, PhD, CSMT

Adriaan Louw is a busy man.  Between running ISPI (International Spine & Pain Institute), performing research, treating patients, drinking beer, and watching football he doesn’t have a lot of free time.  However, he was kind enough to answer some quick questions to help me understand pain, central sensitization, and the clinical application of neuroscience.  As always, his answers were very helpful and I thought I’d share them with everyone else. Continue reading “11 Questions with Adriaan Louw”

9 Ways to Increase Your Chances of Getting into Physical Therapy School

I loved my undergraduate time at the University of Tennessee.  Probably a little too much, because I wasn’t accepted into any PT schools the first time I applied.  One program even recommend that I try a different profession.

In the following year I worked hard to gain experience, volunteer, retake some science courses, and contact schools.  The 2nd time around I was accepted into multiple schools.  I ended up at one of the top schools in the nation, graduated with a 3.8, and now have one of the best jobs in the city. Continue reading “9 Ways to Increase Your Chances of Getting into Physical Therapy School”