Browse: Home / Prevention / Recovery
By dr on February 24, 2016
- “Men have become the tools of their tools.” -Henry David Thoreau
Before I proceed and alienate everyone, I first want to clarify that I am not against technology and I don’t think smartphones are inherently bad. I’m not trying to pull a John Connor and convince you to rage against the machine and destroy your cell phone.
In fact, I think technology is a critical component of our culture’s development. Smartphones can be extremely helpful. Not only can they end many arguments with instant fact-checking, but they provide an endless supply of free information and the ability to connect with almost anyone in a first world country. This creates many opportunities that wouldn’t exist otherwise.
But like my mom always says, “everything is okay…in moderation.”
The problem arises when smartphones go from a tool to a behavior. Soon after this, addiction ensues. Next thing you know you’re so dependent on your cell phone that you’re looking for outlets in public places. Continue reading “The Problem with Smartphones”
Posted in Patients, Professionals | Tagged Prevention / Recovery |
By dr on September 2, 2015
Since our species is vision dependent ( >50% of cortex dedicated to processing visual information), visual cues can be an easy way to invoke a sensory change that alters movement patterns. This includes not only the sensory input from our external environment, but also our unique ability to create an internal vision (motor imagery). Continue reading “Coaching & Cueing (Part 5 – Visual Cues)”
Posted in Professionals | Tagged assessment, Prevention / Recovery |
By dr on February 1, 2015
I was lucky enough to be invited to another one of Dan Park’s quality continuing education classes at Perfect Stride. This time it was for Functional Range Release (Upper Extremity) with Andreo Spina. I had been reading a lot about Spina’s work and was excited at the chance to learn about the FR/FRC techniques and principles. Continue reading “Andreo Spina’s Functional Range Release”
Posted in Professionals | Tagged assessment, Biomechanics, Prevention / Recovery, Review |
By dr on November 1, 2014
As many physical therapists have probably noticed, there is an increase in the amount of Crossfit athletes showing up in our clinics. This isn’t because it injures everyone. It’s because it’s becoming very popular and people love it.
We see the same thing happen during ski season and marathon season. It’s not necessarily the activity, it’s the increase in participation.
However, that’s not to say that it’s only an increase in participation that leads to a higher incidence of injuries. There are many other variables involved. Some of which can be improved upon to decrease the risk of injury.
I’ve noticed a few trends in my experience with Crossfit athletes. The crossfitters that tend to get hurt are the ones that seem to make the same 2 Mistakes: Continue reading “An Open Letter to Crossfit: The 2 Mistakes (Part I)”
Posted in Patients, Professionals | Tagged assessment, Biomechanics, Lumbar, Prevention / Recovery |
By dr on July 1, 2014
Two of my favorite things to do in my practice are to assess movement patterns and use kettlebells. So when I heard about the amalgamation of FMS and StrongFirst I was pretty stoked. Throw on top that Gray Cook and Brett Jones were teaching the course, and it was my most anticipated course of all time. Continue reading “Foundational Strength Course Review”
Posted in Professionals | Tagged assessment, Prevention / Recovery, Review |
By dr on April 1, 2014
Part I went over stress, tissues, the nervous system, and many of the factors that are involved with recovery.
Throughout a PT session there are many opportunities to influence the patient’s health; both for the immediate and long term effects. This post will go over the 4 factors of recovery that I often try to discuss with patients before they are discharged from Physical Therapy. Continue reading “The Art of Recovery (Part 2 of 2)”
Posted in Patients, Professionals | Tagged Prevention / Recovery |
By dr on March 1, 2014
One of the most difficult questions to answer in rehab is: “when will I get better?”
Coming out of grad school my response was usually mumbling some ridiculous time period with a deer in the headlights look on my face. I had no idea. I knew the tissue healing timetable…and that was about it. I had little experience with specific injuries and didn’t yet understand the complex, multi-faceted factors that influence recovery.
Now I’m a little better at hiding that deer in the headlights look, I have more clinical experience, and I know more about the art of recovery. Continue reading “The Art of Recovery (Part 1 of 2)”
Posted in Professionals | Tagged assessment, Prevention / Recovery |
By dr on February 4, 2014
In the past 10-20 years there has been a trend towards stabilizing the proximal joint. Everything seems to be going more and more proximally. And this is a good thing! It is providing us with better outcomes and quicker pain free rehabilitation.
If you look at the knee joint you can see the progress. We’ve gone from isolated patella mobs and VMO strengthening to hip strengthening. And now we are going even further up the chain and looking at lumbo-pelvic complex.
The same thing is happening with the shoulder. We’ve gone from isolated thera band ER/IR to scapula stabiliztion. And now we are going even further and looking at the thoracic spine and ribs.
And if we go just 1 step further at both joints we end up where it all began in the first place…the core. Continue reading “Everything is Moving Proximally”
Posted in Professionals | Tagged assessment, Core, Hip, Lumbar, Pelvis / Sacroiliac, Prevention / Recovery, Shoulder |
By dr on October 1, 2013
Traditional Down & Back
At this point we all know the importance of a stable and strong scapula for shoulder function. Almost every PT, athletic trainer, and personal trainer trains the shoulder with a “down and back” cue. This cue allows for a better stable position of the scapula and enables the rotator cuff to work more effectively. Kolar has summed this concept up in a single sentence: Continue reading “The New Overhead Shoulder Concept (Part I)”
Posted in Professionals | Tagged Biomechanics, Prevention / Recovery, Shoulder |
By dr on September 1, 2013
On June 1st I had the pleasure of participating in a StrongFirst Kettlebell Workshop with Phil Scarito. It was a 1-day course that went over the intricacies of the basic kettlebell movements (Deadlift, Swing, TGU, Goblet Squat, Press). The theory is that it’s better to master the fundementals than to be average at a bunch of different lifts. Plus, it’s these basic KB movements that that have the greatest impact on improving one’s physical abilities and movement patterns. Continue reading “Course Review – StrongFirst Kettlebell Workshop”
Posted in Patients, Professionals | Tagged Hip, Knee, Prevention / Recovery, Review |
By dr on August 1, 2013
Low back pain is one of the most common injuries we see. Traditionally you always hear a lot of information regarding excessive lumbar flexion. And with the amount of information readily available in our society, many patients already know this as well. This has caused some therapists and patients to walk around terrified that the next time they bend over their L5-S1 disc will splatter against the wall behind them. But what about the other direction? What about the potential problems in extension patterns?
We’ve concerned ourselves so much about “blowing out a disc” with flexion that we’ve completely overlooked extension problems. Continue reading “Lumbar Extension Dysfunction”
Posted in Professionals | Tagged assessment, Hip, Lumbar, Pelvis / Sacroiliac, Prevention / Recovery |
By dr on July 1, 2013
Understanding the difference between low and high threshold strategy is a very important part of rehab and training. If a patient is using the wrong strategy for the task they will not only be inefficient, but they can make the injury worse and cause more harm. Continue reading “Low vs. High Threshold Strategy”
Posted in Professionals | Tagged assessment, Prevention / Recovery |
By dr on June 1, 2013
The quadruped position is a very important developmental posture. From this posture we learn to crawl and transition to half-kneeling (which then transitions into standing). Through this posture we develop core, shoulder, and hip stability, learn reciprocal UE/LE motion, and begin to control our spine through our weight-bearing extremities. The quadruped position has many details that are often lost or forgotten when training. Mastering these subtleties and progressing within the edge of your ability will lead to a great effect on your stability. Continue reading “Quadruped”
Posted in Professionals | Tagged assessment, Cervical / Neck, Core, Hip, Lumbar, Pelvis / Sacroiliac, Prevention / Recovery, Shoulder |
By dr on February 1, 2013
The average person takes about 21,000 breaths a day. This makes it one of the 3 biggest aspects of our patients life that we can have a profound effect on (other 2: posture & walking).
This post will discuss the holistic effects of breathing, anatomy, and the important cascade of events for proper breathing and inner core stabilization. Continue reading “Breathing – Part I – Anatomy & Mechanics”
Posted in Professionals | Tagged Biomechanics, Core, Hip, Lumbar, Pelvis / Sacroiliac, Prevention / Recovery, Shoulder |
By dr on September 29, 2012
It is widely known that hip strenthening plays a significant role in the rehabilitation of knee pain. When it comes to our sagittal-plane loving runners the hips become even more of an issue. However, in 2011 Wiley and Davis published an article in JOSPT that found hip strengthening alone was not enough to alter running mechanics. This gave movement hipsters and research snobs more fuel to trash talk exercises that aren’t “functional” or that “research shows” it doesn’t elicit some desired EMG number. While I find remedial exercises to be an important step in rehab, I do agree that there needs to be a better transition between rehab and sport specific training. Continue reading “Functional Hip Strengthening”
Posted in Professionals | Tagged assessment, Hip, Prevention / Recovery |
By dr on September 1, 2012
Chubbs was right. It’s all in the hips!
Hip strength is extremely important for your musculoskeletal health. The hip muscles are connected from your pelvis to your femur. This connection means they will not only have an influence on your hips, but also effect your back and your knees. In other words, your hips help stabilize and translate forces from your legs to your trunk and vice versa. In addition to this anatomical/biomechanical relationship, our society has a very high prevalence of back and knee pain. So maybe instead of another “core” program or a new squat technique we really just need some hip strengthening. This post will discuss the importance of hip muscles, the effects of hip strength, and how to start strengthening them.
Posted in Patients | Tagged Hip, Lumbar, Pelvis / Sacroiliac, Prevention / Recovery |
By dr on July 1, 2012
On June 9th I went to Chicago, IL to run in a half-marathon with my brother and girlfriend. Prior to this I had never ran more than 6 miles at once and had spent my time playing sports and lifting weights as opposed to endurance training. I trained for 3 months, ran the half-marathon, and learned a lot about myself and running. Continue reading “What I Learned from Running a Half-Marathon”
Posted in Patients | Tagged Prevention / Recovery |
By dr on February 15, 2012
When prescribing home exercises for my patients I often try to keep it to a minimum of 3 exercises. I understand it’s the last thing people want to do at the end of a long day, especially when they require great effort and concentration. Luckily for those of us that experience pain and discomfort there is an exercise that is easy to perform, doesn’t require a great deal of mental energy, and gravity does all the work for you. Continue reading “Constructive Rest / Passive Alignment / 90-90 Position”
Posted in Patients, Professionals | Tagged Lumbar, Prevention / Recovery |
By dr on October 24, 2011
October is always one of my favorite times of the year. The weather gets a little cooler, the football season is in full swing, pumpkin flavored food is available, Oktoberfest beers are on tap, and most of all Halloween is right around the corner. Before the time comes for ghouls, ghosts, and demons, it is important to prepare and protect your neck. Continue reading “Protect Your Neck”
Posted in Patients | Tagged Cervical / Neck, Prevention / Recovery |
By dr on July 23, 2011
The 10% Rule
A common rule that has become widely accepted is the 10% rule. This is a general guideline to help prevent injuries. The rule simply states that you should not increase your duration, frequency, intensity, or load by more than 10% per week. Failing to abide by this rule can lead to maladaptive compensations, tissue overload, subsequent injuries, and a possible loss of that rug that really ties the room together. Continue reading “The Big 10 Percentowski”
Posted in Patients | Tagged Prevention / Recovery |
By dr on July 8, 2011
Ice is good for more than just keeping your favorite cocktail cold. It can have a profound effect on preventing and healing injuries. In fact, it’s been used as a healing modality (cryotherapy) for centuries and continues to be one of the main methods for reducing pain and accelerating tissue healing.
Continue reading “Ice: Nature’s Miracle Healer”
Posted in Patients | Tagged Prevention / Recovery |
