Monday, December 31, 2018

MotusX - Being Proactive, Instead of Reactive

Did you know the biggest factor that can impact your retirement planning is your musculoskeletal health as you age?  The costs for things such as hospital stays and surgical procedures that occur due to failing health or immobility can wreck your retirement plans.  Most of these costs and declines are closely associated with musculoskeletal problems.  In December 2012 a study on the Global Burden of Disease found musculoskeletal conditions such arthritis and back pain affect more than 1.7 BILLION people worldwide.  Musculoskeletal conditions are the second leading cause of disability we face.  There are things you can do to give yourself an advantage and protect your movement health and wellness as you age.  While most Americans recognize the importance of getting regular check ups at the dentist twice a year to make sure their teeth stay healthy they don't seem to see the same necessity of getting regular checkups on their mobility and movement health even though musculoskeletal costs far outweigh dental costs annually.  Just like going to the dentist before you have a cavity helps you avoid more expensive procedures later, so does getting regular movement check ups from your local physical therapist.

Like I said earlier, the majority of falls and fractures are created due to declines in movement, mobility and strength.   By getting regular check ups, a therapist can help you put the steps in place to keep you moving well as you age.

At Motus X, you can see us without a doctor's order.  We can evaluate your movement needs and make recommendations for corrections.  The cost of a visit with us could save you considerably more in the future.  Don't wait until you have a problem to get checked out.  Stay ahead of the game and help make sure that you are able to enjoy the retirement that you have planned so hard for.

- Written by Sonya Briggs, PT

Wednesday, December 19, 2018

WOD Wednesday #94

4 rounds for time of:
400-m run
200-m farmers carry

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells


Scaling
Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.

Intermediate Option4 rounds for time of:
400-m run
200-m farmers carry

Men: 30-lb. dumbbells
Women: 20-lb. dumbbells


Beginner Option3 rounds for time of:
400-m run
200-m farmers carry

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

Tuesday, December 18, 2018

Product Review: Titan Fitness 24kg Competition Kettlebell

Product Details:
All of Titan’s Competition Kettlebells are uniform in dimension and handle thickness, allowing you to train the exact same movement while also increasing or decreasing weight to cater to your routine.

Features:
  • - Color coded in 11 unique colors for easy identification between weights.
  • - Cast steel with non-welded handles for maximum durability.
  • - Available in 18 different weight options from 8 KG to 48 KG to accommodate athletes of all skill levels.
  • - Smooth finish for a great hand feel and grip while performing various exercises.

Specifications:
  • - Weight: 8 - 48 KG +/- 3%
  • - Colors: Pink, Blue, Yellow, Purple, Green, Orange, Red, Black, White, Gold.
  • - Handle Diameter: 35mm | 1.38”
  • - Handle Width: 190mm | 7.48”
  • - Total Diameter: 210mm | 8.27” 
  • - Total Height: 290mm | 11.42”
My Review:
The Titan Fitness Competition Kettlebell is the perfect tool for building strength and toning your entire body. This solid kettlebell is constructed as one piece for ultimate safety and durability.  It has smooth handles and excellent balance making it great for competition training or just having a quality KB for your home gym or Crossfit WODS.   I love the coating on the weight. It keeps the enamel from chipping, and since I keep it in the garage the coating protects the weight from moisture as well. The different color helps me distinguish the weight from other kettlebells immediately which is a nice bonus.

I've used cast-iron kettlebells for several years and wanted a sport/competition kettlebell for a smoother handle surface. I naturally thought of Titan Fitness as I already have a cast-iron bell from them that is well-built and many other pieces of affordable fitness equipment.  My favorite aspect about the design of these bells is the thicker handles which make the bells more comfortable in the rack position. That said, some people with smaller hands find the thicker handles to be an issue. I only mention this as something to consider. The coloring of the sport bells is also really cool. It feels great when you're able to move up in weight and use a new color as all of the sport bells are the same size.  I definitely think this product feels a little more comfortable on the forearm and wrist than the cast iron bells and the handle is smooth but not slick.


This version of competition kettlebell is distinct for its use of an advanced coating, originally established in the gun industry for its remarkable durability in thin applications. This unique finish can deliver superb abrasion/wear/corrosion resistance over time—100X that of other coatings—and it’s available to order in a range of exclusive colors, such as Green as seen here with the 24kg kettlebell .

I believe everyone should order a kettlebell from Titan Fitness (cast iron or competition, it does not matter) as it is the ultimate piece of home workout gear. Quick workouts with swings, presses, snatches, high pulls, get ups, running, and body weight movements will make it so you will never have an excuse to not get in your workout. Add on the ability to easily travel with it makes this item a no brainer!  It is a top shelf product, beautifully fabricated and finished at a super competitive price: truly Professional Grade! You’re wasting your money on any other competition bell.

https://www.titan.fitness/strength-equipment/kettlebells/competition-style-kettlebells/competition-style-kettlebells-8-48-kg.html

Thursday, December 13, 2018

Fitness/Athlete Sponsorships

*Build Your Business: Concentrate on building your business and not be in the business of just trying to land a specific sponsorship. Most fitness athletes are trainers, competitors, online coaches, models, business owners, and more. The companies they represent are a part of the whole not the entire picture.


*Be Unique: What makes you stand out of the crowd? Why are you different? There are thousands of fit people out there who want sponsorships..


*Love the Product: You should only try to partner with companies you truly believe in and love. These should be products you are already buying and paying for. Don’t be the one always looking for free handouts. Do the occasional post sharing your love for the product or why it’s important to you. Tag them accordingly. Be mindful not to be pushy or to look desperate here.


*Platform is Important: Athletes are basically one of the marketing avenues for companies much like magazine advertisements and tv commercials. As you all know social media marketing is a part of life nowadays. One big factor on being selected as a Athlete is your Reach. With this being said put daily work into expanding your Facebook, Instagram, Snapchat, Youtube, Twitter, etc. Quality of followers is important as well. Fake numbers don’t help as they can be seen a mile away. Once a company picks you up you will want to be able to do your part and help sell product. If you don’t hold your weight some companies will drop the dead weight. Building your social media takes time.


*Your Body is Your Billboard: This is the “fitness” industry. You need to look fit. It’s not necessary to have a championship physique, but years of hard work should be apparent. I have personally found that I get much more attention being cut than bulk huge. Everybody can bulk up, but how many put in the work and self-discipline to be super conditioned. Be sure you are putting more work into your body and fitness level rather than Instagram and Snapchat.


*Look Professional: In any business, be it music or fitness, I have found that “perception” is highly important. People pass mental judgement seconds upon seeing something. Find talented friends and spend some money on quality photographs and a professional website. Look at the level of quality the pros are putting out there and try to match that visual quality.


*Market Less: When it comes to posting make sure your social pages don’t look like a big magazine advertisement. People don’t like marketing and product shoved down their throats. Be sure to provide useful information, educate, inspire, and motivate. Give more than you expect to receive. You build trust by giving information and content. Then when you do “market” something you love your audience is more likely to listen.


*Be Kind: You would think this is a given, but it still has to be said. Kindness will take you to the top. As I said before “give more than you expect to receive”. Help others. It’s always better to be at the top with other good people.


*Be a Good Communicator: You should be able to communicate naturally and effectively in writing and on camera. This is a gift for some and others it takes work to perfect. This is something I am always working on especially when it comes to video. Companies are looking for people who have great communication skills not just for social media posts, but also on camera and in person as you represent their company.


*Respectful and considerate: Once you feel you have done a great job at all the above two things may happen. #1. The company will reach out to you because you’ve shown true love for their product and they want you to be apart of their team. #2. You write the company a nice, professional email explaining in short who you are, why you love their product and have been using it for years, and that you would like to be considered. Leave your social media links. Remember that despite you are writing a big company it is regular, real people who will read your email. Being pushy or rude will get you nowhere fast. Write them professionally and do not send them something publicly (like a Tweet or FB post). Don’t keep messaging them over and over again. Space your correspondence out over longer periods of time.


BE PATIENT! Nothing worthwhile happens over night. I have not only had a life-long passion for fitness, but I consider myself very knowledgeable when it comes to marketing. I was co-owner of a social media marketing company for years. My progress in the fitness industry took years of daily hard work.

Monday, December 10, 2018

Trigger Point Dry Needling Explained

Functional Dry Needling (FDN) is simply a treatment used by health professionals to help with the management of pain, orthopedic issues and sports-related injuries to improve your function. Yes, it does involve a thin filament needle being advanced into tissue of your body, but the good news is, typically you feel better immediately. FDN stimulates the healing process of soft tissue which results in pain relief and restoration of healthy physiology. Let me address some of the most frequent questions I get asked:

Is Dry Needling the same as Acupuncture?
Acupuncture and FDN use similar needles, but they are very different in the application and goals of treatment. Acupuncture is based on ancient theories of traditional Chinese medicine and uses insertion points all over the body based on meridians and focuses on balancing energy or Qi in the body. Dry needling in physical therapy practice is based on Western neuroanatomy and the musculoskeletal systems to provide treatment of acute and chronic pain, as well as treatment of orthopedic and sports-related injuries. Both FDN and Acupuncture do, however, use the same tool: a solid needle filament.



Does it hurt?
Needles used with FDN are not the same ones that your doctors/nurses use for injections. They are typically much smaller and “wispy” in nature which renders them more comfortable. Also, FDN uses a needle with a rounded tip that is distinctly different than the beveled, cutting-edge tip of hypodermic needles. Muscles that are sensitive, have active “trigger points” (*see below) or that are tight may feel a slight cramping sensation or muscle twitch when the needle is inserted.

*Trigger Point is a hyperirritable point in a muscle that is associated with a hypersensitive palpable nodule, or “knot”. This area becomes painful at the site and can also “radiate” in other patterns.

What are some conditions that Dry Needling can be used to treat?

Almost anyone experiencing pain that is of musculoskeletal origin can benefit, including:
Neck/back pain, tendinitis, muscle spasms, “sciatica”, hip/knee pain, muscle strains, “tennis/golfer’s elbow”, overuse injuries, tightness in your neck and shoulders, tight muscles.


What are the risks with Dry Needling?
Some individuals experience a little bruising or minimal bleeding at the insertion site of the needle. Some report a feeling of achiness or soreness for a few hours after the treatment session. All of these are completely normal. While risks associated with dry needling are minimal, a conscientious dry needling practitioner will be well-versed in precautions, contraindications, and potential complications associated with dry needling. There are certain areas of the body that require more caution than others, but will always be discussed during your initial consultation to determine if FDN will even be beneficial to you.


Is FDN covered by insurance?
In most cases, it is a fee or cash-based service.

Thursday, December 6, 2018

Can You Rehab a Total Knee in 3 Weeks?

If you have been practicing as a therapist or an orthopedic surgeon for any number of years, I would ask you what are you doing differently now than you did 5 or 10 years ago when it comes to your post-op total knee?  If your unable to think of anything then I would encourage you to open your mind and follow along with me for what I believe is a revolutionary approach to total knee rehab.  If your someone who is considering a total knee replacement you can’t afford to be uneducated when it comes to your care.  Keep reading!

What is the single most untapped resource as it relates to total knee rehab?  It’s the patient themselves.  I would suggest to you that there are some novel approaches to total knee rehab that invest heavily in the biopsychosocial model and put the patient in control.  Give the patient a physical tool and protocol to mimic bringing the therapist home with them.  Essentially, turn the patient into their own therapist.  By utilizing a tool which allows the patient to perform a joint mobilization with movement into knee flexion and knee extension the patient becomes much more effective in gaining range of motion.  By utilizing a protocol which focuses on making the nervous system feel safe, creating neural drive at end ranges of flexion and extension and imparting motor control at those end ranges the patient regains active control of the extremity post-operatively much faster.

The combination of this protocol and a physical tool produces a return to full ROM and (I) ambulation with a cane or no AD within 2-3 weeks.  Combine the use of a kinesiotape in a basketweave pattern for edema management and IASTM techniques using a Pacinian stroke and the patient moves quickly and smoothly through their ROM and their rehab. 
Typical case scenarios I have are as follows:  TKA pt utilizes joint mobilization tool and protocol daily beginning day 3 post op and receives 1 therapy visit per week to guide progress.  Pt undergoes basketweave taping to effected knee day 3 post op.  Pt follows specific protocol on their own and has weekly therapy visit for 3 weeks.  At the end of 3 week time frame, the average results are pt ROM 0-120 deg effected knee with active end range control of all ROM resulting in motor control to be (I) ambulators with cane or no AD.

What are the implications of this?  As a profession utilizing this new protocol and tool we can cut post-op rehab by half for the majority of patients receiving total knees.  Currently there are 700,000 total knees every year in the US.  The average rehab costs for each total knee is $2-3,000.  That’s a total of roughly 2.4 billion dollars per year.  By using this new tool and process and speeding up the post op recovery we could save the patient and insurers 1.2 billion dollars every year.
We can deliver a better product, a better service and better outcomes to the patient and do it for a fraction of the cost.  Think outside the box.  Use tools and techniques that are getting results.  We are using the GoKnee device and protocol with our total knees and can turn your rehab around in 4-6 visits.


https://www.thegoknee.com/

Monday, December 3, 2018

Product Review: Rumble Rollers - Gator

GATOR PROVIDES HIGH COMPRESSIONThe first thing to note about the Gator is that its firm surface and small diameter (about 4.5" or 115mm) produce high compressive forces in the muscle. You'll get as much localized compression as with PVC pipe, but with much less pain or soft tissue damage.

You'll also find that the smaller diameter allows you to better work smaller body depressions, such as the arch of your foot or the curve in your neck.


PLUS CROSS FRICTION!
Pressing harder and deeper isn't the only way to massage a muscle. Another way to free stuck tissues is to pull them apart. Of course you can't grab the deeper tissue directly, but you can move higher layers of soft tissue to create a separating (shear) force that displaces underlying layers. This approach is often referred to as cross frictional massage.

Cross frictional massage is normally done by a massage therapist who uses his thumbs or fingertips to apply short, firm strokes across the muscle fibers. RumbleRoller's Gator is the only foam roller that can grip your skin well enough to mimic this type of massage.
INGENIOUS PATENT PENDING TECHNOLOGY. The surface of the Gator contains specially-designed bumps that enable both muscle compression and cross friction.

MULTI-DIRECTIONAL MUSCLE THERAPY. With its unique design, the RumbleRoller Gator helps erode trigger points, restore flexibility, and bring quick relief to common types of muscular pain.

STRONG IMPACT TO TRANSFORM YOUR BODY.
Gator is more beginner-friendly than RumbleRoller's deep-tissue rollers, but don't mistake it for a beginner's roller. The advanced features of this roller benefit even the most experienced athlete.

CUTTING-EDGE CONSTRUCTION. RumbleRoller uses a solid multi-piece core made from very resilient grades of high-density EVA foam. The core and outer shell are both carefully engineered to provide maximum durability and optimal feel. Other manufacturers use hollow cores to reduce costs, but this has a negative effect on a roller's performance and long-term durability. RumbleRoller builds the most effective products that it can, and refuses to cut corners.

My Review:
This roller is great! It’s a little smaller in diameter, but I’ve found that I’m able to get into places of my body (Quads, posterior delts/lats, IT Band) comfortably without the discomfort of sitting too high off the ground. With the bumps on the roller, I’m able to grip my skin and pull my skin perpendicular to the direction of the muscle fibers, and enables me to focus on the fascia system - which is intricately woven into your muscular system and often gets neglected for various reasons. My mobility is better as well as my recovery. Anyone that lives an active lifestyle must do some research on this type of recovery to extend the life of that activity and perform above their current fitness level. Sure, it’s a little expensive, but I’d rather spend money on things like this as a preventative measure to keep me out of the doctor’s office

The center core is made of firm foam rubber. The roller is not soft... but it's not hard either. It's very firm but flexible enough to roll over bony areas without any discomfort. Works great for fascial release and getting out those stubborn knotty areas in the larger muscle groups.

Testimonial from Rick R.:
          "My Physical Therapist highly recommend me to buy this roller. It definitely does not disappoint. Out of all the foam rollers I've tried, only this one really helped me loosen up my fascia. The well shaped bumps along the roller are firm and perfectly spaced and do a great job deeply pressing into skin and muscle. The material screams quality and I can feel results immediately with fewer rolls than other brands.

I'll admit, I was on the fence on this item because it was quite pricy, but you definitely get what you pay for. Its the best roller I ever bought and is really helping me with my tight legs and lower back."


Testimonial from Lauren J.:          "Surprising effective!! Product provides the perfect amount of pressure and hits the right spots without being too aggressive. I was afraid it might not be aggressive enough, but it works wonders! This item has been very successful in helping me rehab my hip and back after three back to back pregnancies. I had several sciatica and my hips kept rotating back and going out of place. Some of the most pains things I’ve ever experienced. I struggled with even walking. My hips would go out at any time with no warning. I am feeling amazing after a few weeks of use and feel like I can start becoming active again. I have missed being active and fit and this has given me the relief I needed to begin!"