Author: Written By: Kevin Smith, SPT
This is a story we hear every day. This is more than likely exactly what you have been through a few times, and we are going to have a big surprise for you. Something that is eye opening and a little scary.
Author: Maysa Hannawi
What is one of the most common complaints heard in a CrossFit gym? I tweaked my shoulder” “My shoulders feel tight” “I can’t go overhead today” “It hurts when I kip”
CrossFit is a sport known for its ability to make people push their limits and constantly challenge their perceptions of their own capabilities. In a sport where intensity is the name of the game, it is easy to forget that our bodies need to be taught how to handle the extreme stress we are constantly putting them under. From pull-ups to muscle ups, pushups to handstand push-ups and all the Olympics weightlifting in between, crossfitters are putting their shoulders under stress in various ways, at various angles, with varying loads…. and this is most likely occurring on a daily basis.
My name is Maysa and I am the founder of In The Box PT. Today I wanted to talk with you a little bit about why I chose cash-based PT and started my own business (with Made2Move) right out of PT school. I’ve had a lot of people tell me that it is risky, or that I am brave or stupid or ballsy – or a lot of different things – for jumping right in. Maybe they are right…but I thought I would explain why I am so passionate about taking this route:
I am a Doctor of Physical Therapy, but before that, I was a patient. Many times, with many injuries, in many different clinics. I’ve had my fair share of therapy – I’m a pretty injury-prone person. (Disclaimer: I am able to CrossFit, lift heavy things and do all the activities I live pain free despite these injuries – 100% due to really good rehab). I’ve torn up my knee (acl, mcl, meniscus) , subluxed a shoulder – twice, hurt my back and broken multiple...
Founder of Elevated Physical Therapy
Women’s Health and Pelvic Floor Dysfunction
From a young age I knew that I wanted to be in the medical field and that I wanted to be able to spend time with my patients and really make a difference in their lives. After seeing my father recover from a herniated disc without surgery in my teenage years, Physical Therapy became the chosen path. This led me down the the coast from Columbia, SC to Charleston. I attended the College of Charleston and then went on to the Medical University of SC for graduate school. Charleston has changed a lot in the 23 years that I have lived here but it is still my favorite place to be. I now consider Charleston my home.
My 16 year career as a PT has led me to various settings giving me experience in orthopedics, home health and acute neurological rehabilitation. Working in these different settings has given me a broader medical knowledge base that helps me see the big picture and how all systems...
Author: Meg Henderson
Did you know that your “six pack” is actually a muscle called the rectus abdominis? It has a fibrous connective tissue, called the linea alba, that runs down the center, which divides the muscle in two. When you are pregnant, your abdominal muscles and the linea alba HAVE TO stretch and thin, respectively, to accommodate the growing baby in your belly. There are studies out there that will cite the statistic that 100% of women who are pregnant in their third trimester will experience a diastasis rectus abdominis (DRA). However, it is also important to note that this is completely normal! Even when we are not pregnant or have never been pregnant before, this fascia allows for stretch when we are doing essential things…like breathing! An abnormal diastasis rectus abdominis (DRA) that we talk about clinically is one where the gap is greater than 2.7cm at, above, or below the belly button…that is about the width of 2-3 fingers. And...
Author: Dane Gifford
Most gyms have me, but not all gyms. I’m rarely used and more often misunderstood. I take up a bunch of floor space and my presence is often questioned. I’m essential but overlooked. My name is misleading but also very accurate. I can be intimidating but also very accomodating. My movements are simple but not easy. My methods are effective but not complex. If I were utilized regularly I would be very efficacious.
It is true, we see them in almost every gym. We don’t, however, see many people utilizing them. When we do, it seems to be those that are already in the upper echelon of their fitness. The GHD is intimidating and it doesn’t really come with instructions. On the off chance that we have used the GHD, we are left sore for days and question if we ever want to use them again. I would say, YES, you...
Author: Dane Gifford
The American College of Sports Medicine (ACSM) recommends that you lift weight at moderate to high intensities, greater than 65% of your 1RM, in order to make significant gains in muscle strength and size (Donnelly 2009). Additionally you have to lift at these higher intensities 2-3 days each week, over a period of 8-16 weeks. This recommendation follows the “Overload Principle” which states that a significant load must be placed on the muscle in order to drive the desired adaptations in strength and hypertrophy according to...
Author: Dane Gifford
Everyone wants to accomplish more in less time. Everyone wants to maximize their efforts. This is especially true in the gym and with our health & fitness. But let’s be clear, there has never been a magic pill when it comes to your health… until now!
Personalized Blood Flow Restriction (PBFR) Training is the closest thing you will find to a magic pill.
PBFR, when used with specific protocols, can be utilized to increase muscle strength and size. PBFR is an effective therapy for those suffering from tendinopathies such as tennis or golf elbow, biceps tendinopathy, runner’s knee and plantar fasciitis. PBFR assists individuals looking to combat osteoporosis and promote bone health. PBFR decreases recovery time from surgery by limiting muscle atrophy (shrinking) while in the early stages of rehab. It can help eliminate pain during exercise as well. Furthermore, it can improve aerobic fitness by increasing VO2 Max or...
Author: Yves Gege
First off, let’s get one thing straight. Your back is strong, resilient, and adaptable…NOT, weak and fragile!
This one kills me. Why would we have the ability to bend over and flex your spine just to go through life not using this ability! I’m not saying you should lift a couch by yourself, round your back, and carry it into the truck but yes its ok to pick up that piece of paper with a rounded back. There are certain circumstances where rounding your back may be unsafe but as a whole, if you’re not lifting something heavy or repeating this motion 100s of times, over 1000s of days your back will be fine. A lot of times, avoiding these movement that can lead to injury and pain. Your spine has all that freedom to move for a reason…USE IT!
You don’t have a weak...
Author: Yves Gege
“I have bad knees” is something we hear all the time. It usually comes up during some sort of physical activity like hiking, running, or tennis or during something as simple as getting up off of floor or going down stairs. You tell yourself, and unfortunately you have been told, that because you have “bad knees” we shouldn’t do certain things. You’ll see a doctor or health professional who tells you that because of your arthritis or tendinitis or chondromalacia (big word) that we should avoid certain activities. Unfortunately, or FORTUNATELY, the newest medical research is simply not backing these claims. We’ve now seen multiple studies showing improved cartilage thickness with weighted squats, as well as in runners. Also increased ligament size within olympic lifters as well. Most rehabilitative research shows that movement and exercise produces the best results for long term function better than any other modality. Do...