Monday, June 28, 2021

5 ACTIVITIES TO PUT YOU ON A PATH TOWARD BETTER HEALTH

 Do you spend your days hobbling painfully from your bed to your reclining chair and back? Does the simple idea of taking part in any kind of vigorous activity make you cringe?

Physical activity is most likely the furthest thing from your mind if you suffer from chronic pain. The truth, however, is that getting active can vastly improve your health, your comfort, mobility, and overall quality of life!

WHY YOU SHOULD CARE ABOUT YOUR HEALTH

What does it mean to truly be “healthy?” Essentially, to be healthy means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. Being healthy doesn’t necessarily mean that you have to be the most athletic person in the room.

Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. There are tons of exercises, stretches, and nutritional tips available to you that can help increase your health and help you feel physically better overall.

Keep reading to learn about five things you can do to get back on a path towards better health.

1. SWIMMING

Do you enjoy being in the water? If even walking hurts too much these days, maybe you should take a dip in the pool instead.

Swimming is tremendously helpful for people with arthritis or extremity injuries because the water eases the forces of gravity on the body. Water has immense healing properties as well.

Even if you can’t swim, try some healthy walking or dog-paddling in the water, or simply hold onto the sides while you try out some stretches. You’ll be pleasantly surprised by how good this can be for you!

2. WEIGHT LIFTING

Lifting weights isn’t just for “muscle-heads” or “gym rats.” Weight training can help you build up the muscle tissue that helps to support your joints.

If your muscles are strong, it means they’ll tire less easily and will be less vulnerable to painful strains. Working with weights also helps you maintain your bone density and avoid age-related muscle wasting.

3. BIKE RIDING

Riding a bike gets you where you want to go while offering a number of health benefits!

This kind of aerobic workout can help you improve your heart health, while the simple act of operating the bike exercises your balance and builds leg strength. If you have back pain or knee problems, cycling is also lower-impact than running, and much easier on your shins.

4. WALKING

Walking requires absolutely no special equipment, and it’s something you literally have to do to get from point A to point B, every day. If you have to make a short trip, why waste gasoline when you can get some fresh air and low-impact exercise instead?

Walking gives your circulation a healthy boost without making excessive demands on your body. It also gets your weight-bearing joints moving — and that’s a huge benefit if you struggle with arthritis.

5. RUNNING

As previously stated, running is more demanding on the heart, lungs, and knees than walking is. However, these demands can turn out to be very good for something causing you pain. The famous “runner’s high” you may have heard so much about seems to offer its own pain-reducing benefits for chronic pain sufferers.

The phrase “no pain, no gain” also seems to apply here. That routine you get from running could encourage your brain to step down its baseline pain sensitivity, making your other aches and pains seem less of a bother.

OTHER WAYS TO MAINTAIN A HEALTHY LIFESTYLE

It’s no secret that maintaining a healthy lifestyle takes work, but once you get into the groove of it, it becomes much easier and even enjoyable.

Starting out by choosing nutritious foods is one of the easiest ways to improve your health (although we know those sweets are hard to kick!) Physical activity is the hardest aspect to get in the habit of doing, especially if you are being held back by chronic pain.

Some people try to mask their symptoms with anti-inflammatory or pain-relieving medications, while others, unfortunately, give up on the idea of being active altogether. This only exacerbates pain problems and makes things worse for you in the long run.

Luckily, there is an alternative option: physical therapy. With the help of a physical therapist, it is possible to reclaim your pain-free, healthy lifestyle, and get back to doing the activities you love!

HOW PHYSICAL THERAPY CAN IMPROVE YOUR HEALTH

A physical therapist is a licensed movement specialist. They know how to properly evaluate your health and prescribe the right activities for your needs and goals. At the same time, you may be able to enhance the benefits of your activities with other safe, helpful modalities such as massage, ultrasound therapy, dry needling, cold and heat treatments, acupuncture, or laser therapy.

It’s up to you if you want to pursue any or all of these activities. You can also ask our physical therapist about integrating them into a full-scale physical therapy program. The latter approach could be a great idea if you’re in the process of rehabilitating an injury, unsure of how much exercise your body can tolerate, or battling a particular chronic pain issue.

These therapies can promote tissue repair, ease inflammation, reduce pain, and increase your ability to keep moving and living life to the fullest.

Monday, May 31, 2021

Memorial Day Hero WOD: MURPH

If you are unfamiliar with the hero workout "Murph", please read below:

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders.

A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village.

We honor Muphy's memory by performing "Murph" every Memorial Day:

"Murph"
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile run

 
*Rx weighted vest 20lbs/14lbs

Sunday, May 23, 2021

PHYSICAL THERAPY ISN’T ONLY FOR RECOVERY AFTER SURGERY

 Ranging from a dull ache to excruciating, back pain can keep you from performing simple daily tasks you once enjoyed. There are few conditions that are more uncomfortable than back pain. While nearly 80 percent of adults experience back pain at some point in their lives, the treatments used to alleviate it are varied.

Some people automatically think surgery is the best option to relieve back pain, but that’s not always true. Carrying high levels of risk and requiring months of recovery, back surgery is no small matter. That’s why it should not be a person’s first resort when they are struggling with back pain.

Physical therapy can offer a variety of benefits when it comes to relieving your back pain, and it can also improve your overall health in the process. To learn more, call our office today to set up an appointment.

EVER HEARD OF “PRE-HAB?”

If you are planning on surgery to help alleviate back pain, you may already have a recovery plan that includes physical therapy. That’s normal, as most extensive surgeries do require physical therapy to begin shortly after the operation is completed. What you may not know is that physical therapy is a great way to prepare for surgery as well.

Physical therapy can improve your cardiovascular function and strengthen the muscles and muscle attachments in areas that will already be weakened by surgery. Even a few sessions with a physical therapist have been shown to reduce postoperative care by more than 25 percent. Since most back surgery procedures require long periods of recovery, the idea of cutting it down by a fourth is appealing.

A physical therapist will evaluate your current condition and pain level. They will consult with your surgeon for more information and any imaging studies that are available. The physical therapist will then create a treatment plan aimed at immediate pain relief and strengthening the body in preparation for surgery.

Physical therapists will help you strengthen your upper extremities as well. If you need better core strength to hold the structures of your spine in place, the physical therapist will work on strengthening your muscles without causing additional damage.

PHYSICAL THERAPY AFTER SURGERY

Many people associate physical therapy with a post-surgical treatment plan. While it does play a vital role in helping patients recover once they have been under the knife, it is also an incredible tool for pain relief. A physical therapist can treat acute pain with manual therapies such as heat, ice, electrical stimulation, and massage.

However, what most people don’t realize is that pain relief often requires strengthening the structures around the injury, not just treating the injury itself. If you are experiencing back pain, you may need to strengthen your core muscles in your abdomen and legs to help your back find relief.

This process is not a fast one, but a physical therapist can show you exercises that are aimed at relieving your pain.

WHY CHOOSE PHYSICAL THERAPY?

It is important to remember that a physical therapist is an expert in the way the body moves. We have a natural tendency to rest when we are in pain, rather than move. In reality, many people who experience back pain need to learn how to move better. Physical therapists are skilled specialists who can provide you with the necessary education regarding the prevention of future injuries as well.

Physical therapy can help you regain lost movement in your back and legs while decreasing your pain levels. A physical therapist can also show you how to prevent further injury in your daily life by teaching you how to bend, lift, stretch, sit, stand, or walk in ways that relieve your back pain.

Choosing physical therapy before and after invasive surgical procedures can be one of the best choices you can make for your overall health. You don’t want to end up dependent on prescription medication for pain relief, do you? Of course not! So what are you waiting for? It’s time to start setting yourself up for success.

Friday, May 14, 2021

How Long Will It Take To Recoup Your Home Gym Investment?

An idea of a home gym may sound too expensive for you; however, in reality, it’s a great investment. The best part is that you don’t have to wait too long for your return on investment. You can get it as soon as 7 months! Let us break it down, because everyone likes numbers when it comes to savings, right?

If you’re going to a big box gym like Gold’s or similar, the monthly price is around $50 on average! You might get perks like a sauna and swimming pool with that, but how many times you have used the swimming pool? You’re there for a squat rack, weights, and maybe leg press - all of which you often have to wait on. In the meantime, there is an overwhelming amount of people and machines, while you just want to stick to your simple routine. Things that bothered you at your local gym won’t be a problem with a home gym anymore!

On the other hand, if you choose to go to a CrossFit® gym on an unlimited plan, you will spend AT LEAST $150 per month. That is $1800 every year! With your home gym investment of $1,000, you'd make your investment back in less than 7 months. Think about it, you will have everything you need in your garage gym for the price of your membership. You don’t have to be constricted by the class hours, you can have your CrossFit® or cross-training workouts whenever it works best for you. If you were missing motivation, nothing can motivate you more than the convenience of your gym and your new gym toys! Some people like the social aspect of a group training gym, being a part of the team that pushes you, but you can still invite people to your home gym. Moreover, you can now workout with your family.

So, to sum it up, if you spend $1,000 to start your home gym you would make your investment back in less than 7 months if you were going to a CrossFit® gym or 20 months for a big box gym. However, the beauty of a home gym, besides saving a ton of money, is that you get to have your schedule. Whether you are curious about lifting or have been in this game for quite a while, a home gym can be ideal for you! If you are worried about not knowing what exercises to do? Street Parking is an online workout programmer with a focus on lifting and metabolic conditioning. Only $180 for a year!

Saturday, May 1, 2021

Thought Science

 Disclaimer: I’m not anti vaccine or pro vaccine. Just sharing a story that happened today and it got me thinking.


While at Chipotle. Multiple people
Walk-In Without Masks. The first question instead of bowl or burrito.
“You’re not wearing a mask because you’re vaccinated corrrect?”

As long as you say Yes, whether that’s the truth or a lie, they will serve you. If you say no you aren’t, they will not serve you until you come back with a mask.

Obviously, I got served.

It had nothing to do with my health. Had nothing to do with the safety of those around me. As long as I answered the question correctly. Yes or No.

Now I am cool with this sort of discrimination as long as we make people stand on a scale before served at McDonalds.
And if we are going to carry around a card to let people like restaurants know our health report, Let’s make sure to carry around a card with the full report. Not sure most would be willing to do that, but we care about our health?

Over 2/3 of the American Adult population are either overweight or Obese. Do we want to talk about people’s health? Are we ready to have that conversation? Are we ready to talk about SCIENCE?

We are willing to tell people to put on a mask while you order food but make sure to take it off before you chow down on a Big Mac. You can smoke a cigarette outside the essential gas station but have to put on a mask to go in and buy them. If you are a vaccinated smoker, you don’t have to wear a mask to in and buy cigarettes. You can buy alcohol without a mask as long as you are vaccinated?

Is this what we are considering science? This is logical? Is this truly trying to make the world a healthier place?

Just like the chipotle cashier asked “yes” or “no”? No explanation needed.

Friday, April 23, 2021

4 REASONS HIP AND KNEE PAIN DOESN’T HAVE TO CONTROL YOUR LIFE


WHAT IS HIP AND KNEE PAIN?

Hip pain can be caused by a variety of medical conditions as well as from certain injuries. It often occurs when inflamed tendons from over-exertion or an athletic injury. Tendinitis, dislocation, sprains, and pinched nerves can all contribute to or be the cause of hip pain. Hip pain may also result from repetitive injuries or poor posture.

Fractures, tendinitis, and knee bursitis are all common knee injuries. Injuries that include torn cartilage or damaged ligaments can cause knee pain. Medical conditions such as arthritis or gout can cause mild to severe knee pain. You may be experiencing stiffness or swelling in one or both knees, and it might be difficult to stand, walk, or fully straighten your knee. Sometimes knees will make popping or crunching noises.

If you’re experiencing hip or knee pain, don’t assume it will just dissipate over time! Chances are that you do need to see a physical therapist for help.4 Reasons Hip and Knee Pain Doesn’t Have to Control Your Life

WHAT BENEFITS DOES PHYSICAL THERAPY OFFER?

Hip and knee pain can be debilitating – it seems like no matter what you have on your schedule for the day, if you move around too much, you’re going to experience pain. Thankfully there are ways to reduce your pain over the long term.

It may take some time and effort on your part, but physical therapy has proven time and again to help reduce hip and knee pain for patients of all ages and backgrounds.

You might be wondering, “How does the pain relief I can get from physical therapy last for so long? Well, there are a few reasons! We’ve compiled some of the most obvious ones in a list for you below.

  • Physical therapy will prevent future injuries. One of the big frustrations with joint pain is that it never seems to fully go away. Even if you rest for a while and feel better, when you go out and start moving again the injury can flare up all over again. But with physical therapy exercises, you get much stronger than you were before. The added strength allows your muscles to better support your joints, so you are less likely to experience additional irritation in the joint.
  • A physical therapist can teach you how to move in the proper ways. Many times the pain you are experiencing in your hip and knee is related to unhealthy movement patterns. They may have been learned over time or in response to an initial injury. Those unhealthy movements cause added strain on your joints and lead to further pain and injuries. Your physical therapist will help identify unhealthy movement patterns and provide you with education that will allow you to replace those patterns with ones that will protect your joints from further injury.
  • Physical therapy can help you live a healthy and active life. Chronic hip and knee pain can be significantly improved or eliminated through regular exercise and a healthy lifestyle. Of course, you have to be able to move without significant pain to exercise – something that is made much easier by physical therapy. Your physical therapist can help you improve your hip and knee pain and teach you ways to exercise so that you avoid injuring your joints. Through physical therapy, you can regain strength and mobility so that you can lead a more active lifestyle.
  • It will stop your pain problem at the source. If you just treat the symptoms of a hip and/or knee issue, you are almost guaranteed to see the problem pop up again later on. However, if you can determine the true source of the pain problem, you can actually treat what is causing the pain. Physical therapists have a process to identify the causes of hip and knee pain so that they can give you targeted treatments designed to get to the bottom of what is causing your pain.

COMMON CAUSES OF HIP AND KNEE PAIN

A great number of problems can cause hip and knee pain. Some of these are related to musculoskeletal misalignment, poor posture, and/or excess weight gain; others occur as the result of natural aging or unhealthy sports/work habits. Your hip or knee pain may stem from:

  • Osteoarthritis
  • Tendinitis
  • Bursitis
  • Traumatic injuries, such as dislocation of the joint
  • Postural/alignment issues that throw your body off balance, straining the knees or hips
  • Runner’s knee, an instability of the kneecap
  • Infections

A skilled physical therapist can often tell the cause of your hip or knee pain from its location. For example, pain along the inside of the hip is more likely to be caused by a problem with the bones or cartilage. Pain along the outer side is typically caused by a problem in the muscles, tendons or ligaments.

Friday, April 9, 2021

EXPERIENCING BACK PAIN? A HERNIATED DISC COULD BE THE CULPRIT

 

You may have been in this position before. Something feels terribly wrong with your back, but you’re not quite sure what it is. You might be experiencing strange neck pains, back pains, or other symptoms in your extremities. These sensations can indicate a variety of potential problems – including one or more herniated discs in your back.

So, you might be wondering: how can you tell for sure whether you have this specific problem? And if you do have a herniated disc, what can you do about it? These questions don’t have to add confusion and frustration to your pain.

Here are some helpful tidbits of information from our physical therapist about herniated discs, their common symptoms, and how physical therapy can help you get rid of your discomfort.

WHAT IS A HERNIATED DISC?

Your spinal discs are flat discs of tissue that lie between the vertebrae. A disc consists of a fluid-filled center called the “nucleus pulposus”, encased in an outer structure called the “annulus fibrosus”. This arrangement makes the disc both tough enough and spongy enough to absorb shocks.

Unfortunately, that toughness has its limits. Sometimes a disc will lose hydration over time, causing the nucleus pulposus to get smaller. The disc loses its height, which stresses the spinal joints and may cause the disc to bulge outward.

Eventually, these changes can cause part of the annulus fibrosus to balloon and tear open; causing a herniated disc. Herniated discs can also occur suddenly due to an auto accident, workplace accident, or sports injury that traumatizes the spine. They are also known as slipped or ruptured discs, and they do require medical attention.

SYMPTOMS OF A HERNIATED DISC

Herniated discs don’t always cause symptoms in everyone, but on the chance that you are one of the people who experience them, here are some of the most common ones:

  • An inability to walk more than a few steps without pain
  • Pain, tingling, or loss of sensation in a limb (the result of a herniated disc pressing against nerve roots)
  • Back pain that seems to grow worse when you sneeze, cough, stand up, or sit down
  • Neck pain (if it’s a cervical disc)

Some of these symptoms may begin after you gain a lot of weight since obesity is a risk factor for disc problems. You may notice others shortly after an accident that caused extreme twisting of the neck or back, or an attempt to lift a heavy object.

Don’t panic and think that all back pain is the result of a bulging disc. If your symptoms seem to be soothed by massage, heat, or cold, you’re more likely to have a strained muscle. Ultimately, the most accurate way to confirm a herniated disc is through medical imaging. X-rays can reveal not only the abnormal shape of a herniated disc but also whether the herniation is pinching a nerve.

HOW ARE HERNIATED DISCS TREATED?

Physical therapy can successfully treat herniated discs! At your initial appointment, one of our physical therapists will perform diagnostic tests to determine the root of your pain and verify that your pain is indeed being caused by a herniated disc.

Once the cause of your pain is clear, a customized treatment plan will be created for you, based on your specific needs. This typically includes a series of targeted stretches and exercises aimed at relieving your pain, improving your function, and promoting the natural healing process of your body.

Additional treatments may be added as your physical therapist deems fit. These include:

  • Manual therapy
  • Class IV laser therapy
  • Transcutaneous electrical nerve stimulation (TENS)
  • Education on posture and lifting mechanics
  • Ice and heat therapies
  • Traction

Physical therapy is one of the safest, quickest, and most effective ways to treat herniated discs. It is a holistic and non-invasive approach that, in many cases, has been able to eliminate the need for harmful drugs or surgical intervention.

Your physical therapist will also advise you on any lifestyle changes that may be recommended in order to prevent herniated discs from developing again in the future. Our physical therapist can recommend specific exercises to build up the strength in your back or neck. These exercises can counter any atrophy or weakness you’ve experienced due to your herniated disc. Your therapist may also recommend other non-invasive techniques to complement your physical therapy exercises and help you heal.

READY TO GET YOUR LIFE BACK?

A herniated disc can cause a lot of misery — but don’t panic! Most herniated discs can be treated successfully without invasive and expensive surgical operations. Physical therapy can be the key to helping you reduce or eliminate your symptoms.

Wednesday, March 31, 2021

15 basic habits you can start now to become more successful every day:


  1. Go to bed and wake up at a consistent time every day. This will stabilize your circadian rhythm and naturally make you tired at the same time every day. Waking up at the same time will improve alertness, brighten your mood, decrease pain, and much more.
  2. Accept failure as a lesson. Many people allow failure to hold them back from success. The fear of failure prevents them from following their dreams or being open to a new life path. Failure is an opportunity to find what works and what doesn’t. It’s an opportunity to start over again and make things better.
  3. Exercise regularly and eat healthy brain foodDaily exercise decreases stress, reduces risks of chronic illness, promotes healthy sleep patterns and overall health.
  4. Focus on productivity, not just the appearance and feeling of “being busy." Determine the time of day you seem to have the most energy and focus and dedicate that time to priority projects. Shut off your electronics if it helps.
  5. Set S.M.A.R.T. goals. These goals are much easier to track. S.M.A.R.T. goals includes specific details about the plan, action, and monitoring method. They also make it easy to identify missed targets.
  6. Find balance in your life. Think about the life that you want to live and determine the job or career that will allow you to live that lifestyle and support yourself financially. Create a schedule if you need to ensure balance.
  7. Create and carry around to-do lists. Crossing tasks off a checklist helps you to feel accomplished and accountable to the goals you set for yourself.
  8. Focus on positive thinking, speaking, and writing (meditate). There are many health benefits to positive thinking! It helps to lower rates of depression and stress and helps you to develop coping skills when hard times come.
  9. Drink the appropriate amount of water to stay hydrated. There are many benefits to staying hydrated. Water helps your organs function properly, regulates body temperature, boosts performance levels, and so much more.
  10. Go where the action is (don’t shy away from challenges). Successful people don’t sit around hoping to catch some good luck: they’re always seeking solutions and remain open to alternate outcomes. 
  11. Spend quality time with loved ones. Everything in the world is changing and evolving. We can see it in the lives of the people we love! The more time we spend with family, we will see the changes, growth, and progress they are making in their lives. This makes you appreciate and love them more. Seeing them progress should also inspire you to chase your dreams and find success.
  12. Be kind to everyone, even a simple hello. Being kind and helping others to succeed makes both parties happy, and they’ll likely return the favor or help others in need.
  13. Be quick to forgiveForgiveness is a strong leadership skill that can help you cultivate greater loyalty, both at work and in your personal life.
  14. Be grateful for what you have. There are psychological benefits to recognizing and appreciating the good things happening for you and the uplifting people that are already in your life. It helps to decrease depression and stress.
  15. Don’t give up!

Friday, March 19, 2021

CrossFit Open Workout 21.2 is:

  • CrossFit Open Workout 21.2 is a 17.1 repeat:
    • For time:
      10 dumbbell snatches (50 lbs. / 35 lbs.)
      15 burpee box jump-overs (24-in. / 20-in.)
      20 dumbbell snatches
      15 burpee box jump-overs
      30 dumbbell snatches
      15 burpee box jump-overs
      40 dumbbell snatches
      15 burpee box jump-overs
      50 dumbbell snatches
      15 burpee box jump-overs
      20 Minute Time Cap
  • Here is the complete 21.2 workout description and strategy guides.

DB Snatch Tips:

  • Use your legs. Your back is going to get tired
  • Squeeze your glutes and breathe
  • Punch your arms quickly
  • Take a breath at the top of the movement
  • Transition the dumbbell on the way down
When you get fatigued. Take three to five breaths and get back to the dumbbell.


Master the Burpee Box Jump Over

  • Keep moving.
  • Get to the bottom of your burpee as fast as possible each rep. This way mentally you just need to get up.
  • Keep moving. Ha. Keep telling yourself to keep moving.
  • Minimize your footwork, step down if needed, but get to your burpee as quickly as you can

 

Friday, March 12, 2021

OPEN Workout 21.1 is.......

 For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Even if you try to pace yourself, the shoulder fatigue in this workout is no joke.

Some of the fittest people we know were missing double unders, faceplanting, and floor flopping all over the place.

Here are a few words of wisdom before you take on CrossFit Open WOD 21.1

1.  Pace yourself & Stay in control! 

As a tortoise, I thought I was prepared to go slow.   But as a very, very tall tortoise, I started to have breakdowns in form causing me to worry about my elderly spine. 

It's not worth injuring yourself to come in 87,438th place, so keep your core tight, stay in control of your movement, and rest as needed.

2.  Did we mention your shoulders would get tired? 

We meant they would be absolutely destroyed. 

To minimize this effect, work on keeping your hands in under your shoulders. 

However, today is probably not the day you'll fix your form completely and ride off into the sunset (it takes practice), so just file away this double under knowledge so you know how to improve next time...

Hands under shoulders = Less shoulder fatigue

3.  Lay your rope down in an intelligent way.

You may be tempted to body-slam, karate chop, or front kick your rope after each set of double unders. 

Resist the urge to do this.

The more time you spend detangling your rope after each round, the worse your score will be.

You can always pick a fight with your rope later after you're able to move your arms again.

4. Double knot your shoes.

This is simple and may sound dumb but remember to double knot your laces. 

Nothing is more annoying in a high stakes WOD than pausing to tie your shoes while your neighbor buzzes through another set of double unders.

5.  Go to your quiet place.

This may not be feasible based on your gym's practices, but try turning the volume down enough that you can still hear your rope. 

We know it's important to cover the embarrassing grunts, groans, and nauseous weeping, but the sound of your rope is part of the sensory feedback you use to nail your dubs. 

Don't discount this element.

Good Luck!
 

We're rooting for you all the way from Double Under Wonderland, and we've got a high five waiting for anyone with the guts to take on something as challenging as the CrossFit Open.

May your doubles be undered, and your walls be walked!

Monday, March 1, 2021

5 WAYS TO KNOW YOU NEED PHYSICAL THERAPY

 Physical therapy isn’t just for rehabilitation or athletes in training. There are many reasons why a person might need the assistance of a physical therapist, including injuries, illnesses, and chronic pain conditions.

We put together a list of five basic indicators that you need to visit a physical therapist. If any of these apply to you, be sure to call our office today and set up an appointment with one of our therapists! We’ll have you back up and on your feet, feeling your best in no time.

1. YOU’RE FINDING THAT YOU’RE NO LONGER ABLE TO DO MANY OF THE THINGS YOU USED TO ENJOY DOING.

There may not be any specific injury or pain you’re currently experiencing, but you’ve noticed it’s more difficult to do the things you enjoy. This can be one of the most obvious factors when it comes to needing physical therapy.

Whether it’s due to a chronic condition such as arthritis or general wear and tear on your joints and muscles, physical therapy can help you get back to the activities you love.

2. YOU’VE BEEN GETTING HURT MORE THAN USUAL.

Have you noticed you’ve got a lot of aches and pains, or even bruises, from random instances where you’ve been hurt? If you’re pulling muscles often or falling more frequently you would likely benefit from working with a physical therapist.

You may need to learn new ways of warming up or cooling down after your favorite activities to reduce the chance of pulling a muscle or tendon. A trained physical therapist can teach you exercises that can improve your balance and increase overall stability.

3. YOU’VE GOTTEN A REPETITIVE USE INJURY.

You may be one of millions of individuals that sit in the same position, doing the same type of work for hours at a time. This might not seem like an obvious reason to need physical therapy, but when you’re less active, your muscles and joints take the biggest hit.

It doesn’t matter if you’re standing or moving around, moving your body in the same way (such as always lifting or pulling items off of shelves) can result in a repetitive injury. Carpal tunnel or tennis elbow are common injuries that are often caused by repetitive movements.

A physical therapist can teach you simple exercises to treat the condition. A therapist can also show you how to perform repetitive tasks in ways that will prevent future injuries from occurring.

4. YOU’VE UNDERGONE SURGERY OR ARE ABOUT TO UNDERGO SUERGERY

Physical therapy is especially important if you have or will spend a significant amount of time lying in a hospital bed. It’s necessary to keep muscles and joints as flexible as possible during the healing process.

After even minor surgery, your body is struggling to heal and recover to its normal state. No matter what type of surgery you’ve just had or have scheduled on the books, physical therapy can help you more quickly regain strength and flexibility.

A physical therapist can also design a program to reduce the amount of scar tissue that forms after surgery. Physical therapy can help you return to your regular routine as quickly as possible.

5. RANDOM SHARP PAINS HAVE BEEN BOTHERING YOU

Reducing and eliminating any type of ongoing pain will enable you to more fully participate and enjoy your daily activities. Sharp pain, especially if it’s ongoing, maybe a sign of a serious injury. It could be a pulled muscle or possibly a stress fracture. The sooner an injury is treated the more likely it will heal quickly.

There is also the chance that an injury will get worse if it is not treated in a timely manner. A physical therapist can do an evaluation and get you started on a treatment program to treat the root cause of your pain.

WHAT BENEFITS DOES PHYSICAL THERAPY OFFER?

According to the American Physical Therapy Association, physical therapy can help not only with overall wellness, but also injury prevention.

A physical therapist is a movement specialist, educated in analyzing mobility issues with walking, running, jumping, bending, stretching, and almost every other form of physical activity. Our physical therapist can pinpoint problem areas and create a customized treatment plan aimed at improving those areas.

The purpose of physical therapy remains the same regardless of why you find yourself calling our office! Perhaps you are still suffering from the lingering pain of an injury. Perhaps you are recovering from a surgery and trying to get your range of motion back. Maybe you’ve noticed it’s just not as easy for you to navigate as it used to be.

Whatever the case may be, physical therapists are dedicated to relieving your pain and getting you back to your peak level of physical health.

Through in-office sessions and at-home exercises, patients strengthen their muscles and joints, improve their balance, build endurance, and experience pain relief, all without the unwanted harmful risks of drugs or surgery.

Friday, February 19, 2021

ARE YOU BATTLING OPIOID ADDICTION? THERE’S A BETTER OPTION AVAILABLE!


If you are suffering from arthritis, particularly in a weight-bearing joint like the knee or hip, taking an opioid painkiller for relief can be a powerful temptation for you. All you want is for the pain to subside so that you can get on with your day, right?

Unfortunately, although opioids can temporarily relieve pain, your bones will continue to grind together, making the underlying cause of the condition even worse. Opioids don’t cure the source of your pain, they only mask it. So, rather than turning to opioids for your arthritis, consider the chemical-free alternative to arthritis pain: physical therapy!

Call our office to learn more about how working with a physical therapist can relieve your arthritis or other pain symptoms so that you can stop relying on harmful medications to get through the day.

HOW DO I KNOW IF I HAVE ARTHRITIS?

Arthritis is a very common condition that many individuals of all ages suffer from. Arthritis symptoms can be managed with the help of physical therapy.

Some of the most common symptoms that arthritis sufferers have to deal with include:

  • Inflamed tissues: The pain and inflammation associated with arthritis can cause tissue swelling near the impacted joint. The area surrounding the joint might feel warm to the touch.
  • Sensations of “grinding”: Arthritis is a result of lost cartilage, the material in the joints which acts as a cushion and lubricant between bones. The loss of cartilage can make it feel as if the patient’s bones are grinding together when they move.
  • Decreased mobility: An arthritic joint can restrict your range of motion, to the point where you are unable to carry out daily tasks like you used to. This can make doing the simplest of things difficult and frustrating.
  • Joint stiffness: The joints are especially stiff when you wake up for the day and may feel sensitive or painful when touched.
  • Pain: To put it simply, arthritic joints may hurt during or after physical movement.Physical Therapy is the best option for pain relief

WHY ARE OPIOIDS SO HARMFUL?

In a study published by the American Physical Therapy Association, titled “Beyond Opioids: How Physical Therapy Can Transform Pain Management and Improve Health,” the issue of opioid abuse is discussed. It identifies three important events that triggered what the medical community identifies as the “opioid epidemic:”

  • Increases in deaths involving prescription opioids starting in 1999
  • Increases in deaths involving heroin starting in 2010
  • Increases in deaths involving synthetic opioids since 2013

Both opioid prescription rates and deaths from opioid overdoses have quadrupled in the last twenty years. Given these stark statistics, an obvious conclusion can be made: Opioid dependence has gotten out of hand, and the consequences can be literally fatal.

Beyond extreme physical risk, over-reliance on prescription painkillers can have other detrimental effects on your health. Opioid use can lead to depression, which sets up a vicious cycle of self-medicating in order to feel better emotionally as well as physically.

The Centers for Disease Control offers some frightening statistics from opioid overuse in 2011:

  • Sales of prescription painkillers to pharmacies and providers had increased 300% since 1999
  • In 2010, 12 million people ages 12 and older reported using prescription painkillers “non-medically”
  • More than 40 people were dying each day from overdoses involving prescription opioids

You might be thinking, if these medications are harmful, what other options do we have in order to combat chronic pain? There’s an answer: physical therapy.

If you have been struggling with pain or discomfort, contact us today to find out how we can resolve your issues the natural way.

HOW CAN PHYSICAL THERAPY PROVIDE BETTER RELIEF?

If you have been diagnosed with arthritis, you can work with a physical therapist to learn strategies that will help you manage your symptoms, without having to resort to painkillers.

During your first appointment, be prepared to talk about your medical history with your therapist. You will be asked to describe your symptoms and how they impact your daily life. For example, does your arthritis prevent you from taking your dog on long walks? Are you no longer able to play weekend basketball with your friends?

Your therapist will likely have you do a few simple tests which will vary based on which joints are suffering from arthritis. In general, expect to be tested on your range of motion in the impacted joints, as well as your strength and balance. These tests will be used to determine how far the arthritis has advanced, and to assist the physical therapist in crafting the best possible plan of treatment for you.

WHAT TECHNIQUES WILL A PHYSICAL THERAPIST USE?

Body mechanics will be another part of your arthritis treatment. Your physical therapist will teach you the proper way to carry out daily activities with minimal impact on your arthritic joints. This helps to prevent the grinding sensation and helps prevent the arthritis condition from worsening.

Manual therapy will likely be a part of the treatment strategy for managing your arthritis. This specialized type of therapeutic massage not only relieves stiffness and pain in arthritic joints but can also help to loosen tissues up and extend your range of motion. All licensed physical therapists are trained in the use of manual therapy for arthritis.

Depending on the location of your arthritis, your therapist might recommend aquatic exercise in a pool for joint relief (as one possible example). The goal will be to increase your strength so that muscle structures can bear your weight better, without putting undue strain on arthritic joints. Exercise and weight management may also be a part of your course of physical therapy.

Thursday, February 11, 2021

DIY Plyometric Box

How much do you DIY?

When I started my garage gym, I had very little cash, so I built almost everything.
10+ years later, and economies of scale have prevailed. It's cheaper to buy most things than it is to build these days. But we still have many people in our community who have made racks, boxes, etc.
Today, I present the DIY Plyometric Box - One of my first DIY projects. It's one project that will still save a fair amount of money over having one shipped to your house. And, this thing is ROCK SOLID!
This is one of the easiest DIY Garage Gym builds I have completed and one of the most important.
I know many guys like to build their boxes in a slant (kind of like a pyramid with a flat top), but I prefer to keep my DIY projects easy.
People build it that way, so you don't catch your shins on the box, and for plyometric purposes. That does make sense, but I jump higher than the box and land on top. I do not jump at an angle forward and barely make it to the top…and neither should you. A rectangular box is a good practice for keeping good form for a box jump.
Jump. Land. Full hip extension. Land.
Building it my way not only saves you a geometric-math-problem headache but also gives you a 3 in 1 box!
Building a rectangular prism will give you three different sides to jump on that will be three different heights. This is great for different workouts and overall functionality.

Materials Needed:

  • 1 Piece of Plywood (I got the cheap plywood for flooring because it is tough. Get any plywood you want, so long as it is 3/4″ x 4ft x 8ft)
  • 1 box of screws
  • 1 Bottle of Gorilla Wood Glue
First, you must answer this question:
What kind of box do YOU want/need?? I built mine with these dimensions:
L= 30″
W=20″
H=24″
I wish I made the length more like 40″ because I like to do high box jumps sometimes. That is why you need to determine what you can handle and what you would want. You can make it as tall or as short as you want.

How to Build a Plyometric Box, Step 1: Let's start Cutting

You will need the following dimensions cut
  • 2x 30″ x 22.5″
  • 2x 30″ x 20″
The trickiest part of the project
  • 2x 18.5″ x 22.5″ (this cut will be the sides and will fit within the other pieces to make a streamlined box.)

How to Build a Plyometric Box, Step 2: Gluing and Screwing, what all DIY Projects need.

Now, you have all your pieces, just put them together. (Refer to the pic of the box above, it is pretty self-explanatory.)
Anywhere wood will be touching wood, put a thin line of Gorilla Wood Glue.
I recommend starting with the base and two sides, all touching. This will give it immediate stability, and you can let it dry as needed.
I would put a screw spaced about every 2-3 inches around the entire box while putting it together. I tend to overkill things when building, but hey, if it falls apart, you can only blame yourself, so make it STURDY. Mine has withstood a lot of jumping, and I have even used it as an apparatus for floor press with 250lbs. resting on it. Now you have built an item to add to your garage arsenal.