Monday, September 30, 2019

Is Pain Stopping You From Getting Back in the Game?

According to the American Academy of Pain Medicine, at least 100 million Americans are living with chronic pain (pain lasting longer than three months). As if this isn’t a troubling enough trend, in recent years, physicians have been prescribing more and more prescription pain medications, including opioids. In the year 2013 alone, physicians prescribed nearly a quarter of a billion opioid prescriptions— enough for one bottle of pills per American! This over-prescription has contributed to the significant abuse and overdose epidemic going on this country.

In the face of this public health problem, there’s been a push for a return to more non-invasive and safer pain relief strategies, including physical therapy.

According to the American Academy of Pain Medicine, at least 100 million Americans are living with chronic pain (pain lasting longer than three months). As if this isn’t a troubling enough trend, in recent years, physicians have been prescribing more and more prescription pain medications, including opioids.


In the face of this public health problem, there’s been a push for a return to more non-invasive and safer pain relief strategies, including physical therapy. So whether your pain is acute or chronic in nature, we encourage you to get in touch with our physical therapy team for natural pain relief.

5 Ways a Physical Therapist Provides Effective Pain Relief

A physical therapist is a clinical expert in movement and dysfunction who uses a combination of manual and active techniques to help people recover from injury or illness affecting a variety of bodily systems. They provide pain relief for their patients in several ways:


1. A physical therapist uses techniques and services that have been rigorously studied and supported by scientific research.



Strong research shows that physical therapy services can significantly reduce back pain, post-operative pain and a variety of other pain-related conditions. By implementing a plan of care using techniques vetted by scientific research, therapists are truly able to improve patient outcomes.


2. Physical therapy techniques have minimal-to-no side effects.



Treatments frequently used by your physical therapist — including joint mobilizations, massage, and modalities such as ultrasound, electrical stimulation and diathermy — have a very low risk of side effects, significantly lower than those imposed by other methods of pain relief (including invasive procedures and medications).


3. A physical therapist provides pain relief by addressing pain at its root, rather than simply masking it.



The problem with pills is that if they are at all effective at relieving your pain, it’s usually only a temporary relief at best — stop taking the medication, and the pain will return. This is because most pain medications don’t fully address the specific underlying reason for your pain to be there in the first place.
On the other hand, a physical therapist carefully evaluates your body and identifies the underlying reasons for your pain. By addressing the underlying cause (like scar tissue or muscle length imbalances), your therapist can help you relieve and even prevent pain.


4. A physical therapist can implement individualized exercise programs that are specifically tailored to your stage of recovery.



Everybody (and every body) is intended to move, but when you’re in pain, it may seem counterintuitive to say that exercise can help you feel better. The truth is, physical activity can significantly reduce your pain, and physical therapists are experts at designing individualized exercise programs that can promote tissue healing, swelling reduction, improved range of motion, and increased strength and endurance.


5. Participating in physical therapy is an engaging process that can inspire you to take a more active role in your pain management.



As important as primary care physicians are, they generally don’t get to spend very much face-to-face time with their patients. But the typical physical therapy session lasts anywhere from 30 to 60 minutes, and your physical therapist gets the opportunity to work closely with you and include you in in-depth discussions about progress, goals and needs.hysical therapy. So whether your pain is acute or chronic in nature, we encourage you to get in touch with our physical therapy team for natural pain relief.

Wednesday, September 25, 2019

WOD Wednesday #111

Complete as many rounds as possible in 15 minutes of:
  • 12 muscle-ups
  • 36 kettlebell swings
♀ 1.5 pood ♂ 2 pood



INTENDED STIMULUS - This workout is a firebreather! High skill, high load, high reps, medium distance. It is a challenging piece. It is very different from yesterday when we were shooting for no breaks. Today we are shooting for a break-up scheme that allows us to minimize the not-moving-time. If you go for sets that are too big in either movement, you will end up having to rest too much before going again. Today is about being smart and disciplined. Let's aim for something around five rounds. If you have muscle-ups and you have capacity then choose a number you can do with at most two short and controlled breaks all the way through. If you are modifying them, aim to preserve the high skill aspect as well as the aerobic component of the high reps. For the KBS choose a load that you can cycle, a weight a little bit heavier than you would typically use, but something that allows you to keep swinging it. Adjust the number of reps if needed so that you can have both a heavier load and a big set. Both movements are technical, and both will reward proper mechanics and efficiency. At the same time, both movements have a flow aspect to them that will allow you to stay present, grinding your reps. Today, be smart with your scaling and diligent with your movement, you will prevail.

Thursday, September 19, 2019

Recipe: Pistachio Crusted Chicken w/ cheesy Spinach


Prep Time: 15-18 min
Serves: 6

Ingredients
Calories
Fat (g)
Carbs (g)
Protein (g)
• 2 lbs. boneless/skinless chicken breasts
1000
6
0
210
• 1/3 c. olive oil
630
71
0
0
• 1 c. finely chopped shelled pistachio nuts
691
56
34
25
• 1/2 tsp. black pepper




Spinach:
• 2 medium onions, slivered
120
0

180

12

• 2 tbsp. butter
200
22
0
0
• 2 10 oz. bag of fresh baby spinach
120
0
18
12
• Salt and pepper, to taste




• 6 oz. shredded Italian blend cheese
540
42
6
42
Totals
3301
197
238
301
Per Serving
550
33
39.5
50


Instructions
• Preheat the oven to 350 degrees. Trim the chicken breasts.
• In a small bowl or bag, combine the pistachio nuts and pepper. Brush the chicken breasts with olive oil, then roll them (or shake them if in a bag) in the nut mixture to cover both sides of the chicken.
• Place the chicken breasts in a greased 9×13 pan. Bake at 350 degrees for 25-35 minutes, or until juices run clear and chicken is baked through. Set the time for 25 minutes, then add more time if necessary, so the chicken does not dry out.

Spinach:
• Cut up and sauté onions in a skillet with ½ the butter
• Wait 3-4 min and add the spinach, salt, pepper, cheese and the other ½ of the butter.
• Cook till spinach is wilted and cheese is melted.

Monday, September 16, 2019

How to Solve Your Aches and Pains



Do you ever wake up feeling stiff and achy, as if your body is being weighed down by a pile of bricks? Everyone wakes up feeling like this from time to time – you might have had a tough workout the day before, you might have spent an excessive amount of time on your feet running errands, or you might even be coming down with a cold. These are all common reasons why people might wake up feeling achy. However, if you find that it becomes a frequent occurrence, and there doesn’t seem to be any rhyme or reason for your pain or stiffness, you may want to contact a physical therapist. Stiff and achy joints may certainly be the product of a minor issue that can be easily remedied. In other cases, it could be due to a larger, underlying issue that a doctor may have to diagnose. Whatever the case may be, physical therapy can help.
Why do I ache in the mornings?

Sometimes your joint tissues can become irritated from overuse throughout the day, without you even realizing. When you fall asleep, you are almost completely immobile for several hours, which can cause inflammation of the tissues to grow thicker and further irritate the affected area. As a result, you wake up in the morning feeling stiff and achy. In most cases, this feeling will begin to ease quickly, after you get up and walk around. This is because movement causes the inflammation to become liquid-like, allowing pain to lessen. A simple remedy to avoiding achy morning wake-up calls is hydration. Staying hydrated allows your body’s tissues to function at their normal pace, whereas dehydration slows down your chemical processes. This will keep your tissues from becoming overly inflamed, easing irritation.
What if it’s more serious?

If your doctor has diagnosed you with a more serious medical condition that impacts your joints and tissues, physical therapy may be the next step. It is a common and effective treatment plan for pain relief that most doctors will suggest. Here are some of the most common ailments that can be relieved with the guidance of a physical therapist:


Osteoarthritis.
Rheumatoid arthritis.
Gout.
Bursitis.
Lupus.
Bone cancer.



All of these conditions can cause aches, pains, and stiffness. Physical therapy treatment plans for these conditions will focus on helping you achieve a greater range of motion in your affected joints or limbs, in addition to providing pain relief. These work to improve overall function and help you get back to your normal mobility.
Tips for maintaining limber joints:

Your physical therapy regimen will be dependent upon your specific symptoms and/or diagnosis. However, many physical therapists will also suggest at-home remedies, in addition to your specialized treatment plan. Here are some tips that your physical therapist will likely share with you on your journey toward wellness:
Sleep it off. Getting a good night’s sleep creates an endless cycle of benefits, especially when it comes to physical therapy. Sufficient amounts of sleep will increase your ability to exercise effectively, which in turn will help you sleep better at night. Your sleep and exercise habits go hand-in-hand, and the results of one will always affect the other.
Eat right. Consumption of brightly colored fruits and vegetables can help alleviate pain. These healthy foods have more antioxidants and vitamins, which fight off the inflammation that leads to pain and irritation. A better diet also helps you to get better sleep and helps your body receive more benefit from exercise – thus, adding to the endless cycle of benefits.
Stand up straighter. Proper posture is a great way to avoid unnecessary aches and pains. If your work requires you to sit at a desk for long hours, or if you stay sedentary for long periods of time every day, try to get up every half hour for some light stretches. Relieve joint pain by moving around and keeping your circulation going. Try to avoid slouching or hunching at your desk, making sure that your spine is straight and your shoulders are back.
Physical therapy can help:

You don’t have to be an athlete to work with a physical therapist. In fact, you don’t even have to be in shape to work with a physical therapist. Many people avoid physical therapy due to embarrassment, but your physical therapist will help you create a treatment plan for your specific needs, and he or she will never judge you. Rather, he or she will encourage and support all the achievements you make along the way! Most of the exercises and stretches that your therapist will recommend are simple to perform and don’t require any special equipment — and most of our patients are just regular people (not super athletes.)

Thursday, September 12, 2019

Product Review: Titan Fitness Mass Storage System


Product Details:
One of the best ways to store bumper plates, dumbbells, kettlebells, or medicine balls. This 45" 2-Tier Mass Storage System comes with two shelves meant to hold up to 42" worth of bumper plates and the ability to add-on a dumbbell or kettlebell shelf wherever you please!

Features:
- Includes (4) 45" Uprights that can be bolted down to the floor.
- Includes 2 shelves you can place at multiple heights to customize your rack for medicine ball and bumper plate storage.
- Dumbbell and Kettlebell Tray Add-On's allow you to store your most used equipment at your own custom desired height.


Specifications:
- Height: 45"
- Width: 42"
- Outside Upright to Upright Depth: 14"
- Inside Upright to Upright Depth: 10"
- Weight: 82 LB
- Weight Capacity: 2,200 LB
- 13 Gauge Steel
(Note: Titan recommends a maximum of 600 LB per shelf)

** Dumbbell and Kettlebell Trays sold separately! **


Product Review:
This bookshelf-style storage unit is compact and completely customizable—providing an all-in-one, 3-tier rack for well over 600LB worth of gear. Choose from standard bumper / medicine ball shelves, or swap out one or more with a specialized kettlebell or dumbbell tray. Titans Mass Storage System is also compatible with a wide range of accessories, from wheels for convenient portability to attachable plate storage pins, rail mount hangers for your belts and straps, and bookshelf dividers to keep your plates upright and organized.

This is an awesome storage equipment item. As you can see it holds a lot of stuff. Some extra accessory items available are book shelf dividers, 4 storage pegs (short), and chalk bowl.   I've had this for a few months and it is rock solid. It holds everything bumpers, kettlebells, dumbbells, medicine balls, change plates, and a chalk bowl. I easily have over 1000lbs of weight on this and it holds its integrity really well.  I really recommended buying any additional items with your original purchase save yourself shipping cost and item cost. The kettlebells tray is cheaper when you buy with original purchase then buying it later on like I did. Overall I am completely satisfied with my purchase.

Highly recommend this rack for anyone that needs to organize their weight room. It's much better then having bumper plate racks, dumbbell trees, ball racks, and kettle bells all over the place. Its just wide enough to fit Almost anything nicley in the house without taking up unnecessary room

Super easy to build and extremely strong. The tray marks pretty easily moving kettlebells and free weights on there but that doesn't bother me - it may for some. The fraction plate holders are a nice touch and I'm happy with how it's all turned out.

I bought the 43" storage system to get the gear off the floor and out of the cupbords of my garage. It fits great and holds a ton of gear without taking up a lot of space. My squat rack and bench slide right up next to it for easy storage. It is so solid I also use it to anchor bands for mobility and battle ropes for training. The extra storage arms are great as well for fractional and 5lb and 10lb plates, as well as clamps and springs. I also end up leaning the Oly bars up against the side. This was a great addition to my garage!

The packaging was pretty good, and none of the pieces were damaged upon first inspection. I placed all of my bumper plates on the top row (about 450#), and my kettlebells on the bottom row (about #400) and then tightened all of the bolts. This prevented the rack from rocking at all. When I tightened all bolts first, then loaded, I got a bit of rocking. That being said, for the price, you cannot beat this storage rack!

Monday, September 9, 2019

Biomechanics Success

Brian Watters, DC, MS, CSCS

Why do you workout? Health, injury prevention, performance, the list may go on and on, but the important part is that you are working out. Whatever the reason may be, consistency is the key when working with any of these goals, especially in the realm of weight training. So to keep you working out would be an important piece of attaining your future goals.

Previously, as a strength coach and trainer, I saw the intensity of a workout that got the job done. Currently, I participate in workouts that push physical limitations of the body and understand what it needs to keep it going. We need our bodies, our machines; functioning at top level to get the results we want. As a Chiropractic Physician I help keep the body at full capacity with the use of Active Release Techniques (ART) and functional rehabilitation.

As a Physician I treat musckulo-skeletal disorders and use my knowledge from a Masters Degree in Sports Rehabilitation as a biomechanics expert. A joint moves only because muscles act on that joint. In order for every joint in the body to function properly you need opposing forces on that joint to be balanced. Therefore the muscles surrounding the joints should work harmoniously in order to get a fluid system. Injuries and pain often come from damage to the muscle, which form adhesions in the soft tissues in the body. The only way to overcome this is to address the adhesions.

ART is a soft tissue treatment system that identifies and treats soft tissue injuries and adhesions, which can impair the functional capacity of the human body. These injuries and adhesions can affect daily activities or physical activity such as weight training. A good way to view muscle is as a bundle of rubber bands, when it is working properly they are free to lengthen and contract. But when a muscle is injured or overused it tends to shorten. This shortening is a result of scar tissue that forms between and within the muscle. This scar tissue build-up will eventually lead to symptoms such as pain and weakness, which will limit range of motion in joints and eventually performance. ART can be used to diagnose and treat soft-tissue adhesions, nerve entrapments, and myofascial restrictions that lead to joint stiffness.

This makes ART the perfect treatment for tendonitis, muscle and joint pain, traumatic injuries, and overuse or repetitive use injuries. These are all typically seen in recreational athletes and professional athletes alike and can all limit weight training and hinder goals. It isn’t enough to just get you out of pain, there is also a component to teach you how to take care of yourself and prevent these same or new problems in the future. There is a strong emphasis on self-care in what I do. Self-care is the end product that will prevent future reoccurrence and help to limit hindrance when a flare-up does occur. Because of the multi-faceted approach cases can be resolved in typically 4-6 visits.

As a Chiropractor I obviously see neck pain and back pain, but what most people don’t know is that the most common types of injuries and pain symptoms in the office are shoulder, elbow, wrist, hip, knee, and ankle. Even though these tend to have multiple mechanisms of injury and are challenging they also have the best outcomes from treatment.

Only after a thorough functional examination can injuries and pain be assessed and addressed appropriately, but typical cases seen with good results are as follows.

Three of the most common examples of weight training concerns:

1. Pain during bench press or push-ups - Many people suffer from pain or discomfort from this pressing motion and can typically be resolved from treatment to the muscles that balance the shoulder girdle. Balance is also an important factor in addressing issues with this type of motion. Especially important populations to look at are those who use computers, drive, or sit during the day and weight train outside of work. I always emphasize the rule of opposites with these cases. Many issues with internal rotation of the arms bilaterally have been seen and can be corrected by functional rehab with ART, awareness, and behavior changes which can result in less pain from pressing motions.

2. Pain or limitation of depth in squat – Many have ankle, knee, hip, back, or shoulder issues, which may present to limit squat, which is the most biomechanically important movement of all. Addressing hip and ankle strength and knee movement with balance may alleviate symptoms and correct biomechanical faults long term to prevent future damage.

3. Decreased range of motion or pain overhead – Myofascial adhesions in the chest, back, or shoulder can limit and cause small biomechanical changes in the shoulder joint which overtime can affect range of motion and cause pain.

Because of my passion for biomechanics and evidence-based medicine I am a lead ART provider at IRONMAN triathlon events, marathon events, and competitive events involving weight lifting such as Crossfit and powerlifting. I have treated many collegiate, professional, and Olympic athletes through my experience as a clinician, which makes what I do even that more important for people that push themselves in the gym and elsewhere as hard as other athletes.

Don’t wait until your goals are in jeopardy, take control of your own health and get your questions and concerns answered today, you’ll be one step closer to biomechanics success.



Train Smart.

bwattersdc@gmail.com

www.indyspine.com

Tuesday, September 3, 2019

Product Review: ESC Sounds True Wireless Earbuds - S2

Product Details:

The originals have evolved...
    Series2
  • Systems Supported: Android and IOS
  • Bluetooth: Version 5
  • Charging Case Capacity: 16 hours battery
  • Playing Time: Up to 4 hours (70% volume)
  • Waterproof: IPX4 (sweat/rainproof)
  • Audio: HD superior sound
  • Noise Cancellation: Built-in CVC 6.0
  • Design: Ergonomic secure fit
  • Music: Touch control button
  • Calling: Bilateral Calling Function and touch control
The ‘ESC’ in our new name is an acronym for our company mantra ‘Every Second Counts’ and we can’t think of a mantra that better represents our customers.

Having launched our original Pods to global acclaim in 2018, we are delighted to now bring you their upgraded sequals...the Series2.  Same secure fit and crystal clear sound, but now with double the playtime, bilatteral calling function and Bluetooth streaming at up to 10 x the speed. Available exclusively on this website.

Portable Charging CaseThe stylish and durable charging case adds a further 8 hours of portable battery life to the up to 4 hours listening time in the earbuds. They're constantly charging on the go so just throw the case in your gym bag and they'll be ready to power you through any training session!

Secure FitWith the aim of the most secure fit possible, we've adopted a silicone brace and three different sizes of ear caps, designed to fit securely in your ear and eliminate the worry of losing an ear bud. Our aim was that you'll completely forget there's anything in your ear and we believe we've achieved it.

IPX4 WaterproofThe Series2 have a level IPX4 waterproof rating, which means they are both sweat proof and rain proof. We're so confident in this that any unexpected issues caused by sweat or rain damage are covered in your manufacturers guarantee.

Product Review:
Image result for esc sounds series 2 After years of searching for the perfect headphones as both an active athlete and constantly traveling world seer, I can say that these headphones are far and above the best pair I have ever owned. The headphones fit great in your ear and do not fall out even through the most grueling workout and the sound is great. The battery life is long and the rechargeable case allows me to keep them in my gym bag or laptop bag when traveling.

Out of the box they are extremely easy to pair with your Bluetooth device. Automatically repairing when removed from the charging case.  As with the series one they are faultless during workouts, I’ve used them for Olympic lifting, circuit training, running, walking and gymnastics. Not once have they moved or fallen out and the sweat protection is definitely proven with my workouts.

They come with a selection of adapters.  I’ve had a few other makes of ear phones, wired and wireless and these have felt the most secure.  The battery life was an absolute game changer, I train 90 minutes on average but I’ve had them last well over 2 hours, upto now I haven’t surpassed the charge.

I have also used them for phone calls and had no issues.  Sound quality is good. Seem louder than the series one, but still crisp.  Training with music is a non negotiable for me, I train on my own 70% of the time in my garage and I need it to stay motivated or before a lift. These pods exceed pods at twice the price, the after sales support from the guys has been great too.
Image result for esc sounds series 2
The interface is slick, smooth and simple.  The charging case is a great feature.  All of this is topped off with great customer service and fast delivery.   If you train alone and want to cut out some background noise and get stuck into a good training session with some Bangers you can’t go wrong with these

In conclusion: from butterfly pull-ups to burpees, running to Olympic lifting , the sound quality is insane ... super happy with these , easy charging and extra battery life means I can take them anywhere , amazing for train and flight journeys, as-well as training sessions   Have been looking for some of these for a while but all seem a little big, bulky and awkward for exercising. These are the opposite. They are small and secure whilst in the gym. Wish I had found them sooner!

So many of my friends have upgraded (not in price but quality!) to these EarPods from Apple and Bose!  The connection of them is 10/10! As soon as I remove them from the pod the instantly connect to my phone. No fuse!