Author: Yves Gege
Warming up is an essential part of sport. If we don’t warm up properly, we won’t train or play effectively, and our risk of injury increases. The question has never been about IF we should warm up, but specifically HOW, and for HOW LONG? What should kids be doing before a practice and a game to optimize their performance, and reduce their injury risk? These are the questions every coach and parent have swimming around their heads when they watch their kids take off on the field, ready to play.
Warm ups do not have to be extremely long to be effective. Kids don’t need to spend 30 minutes prepping to play, but they do need to use 10 minutes effectively.
Running up and down the field, or a lap or two. Any type of aerobic activity to get them breathing a little heavier: jumping jacks, relay race, make it...
Author: Yves Gege
If you answered yes to either of these, this is the blog for you!
Here is a quick list of the most common elbow problems we see in the clinic…
Pain on the outside of elbow with gripping or squeezing
Pain on the inside of the elbow with gripping or squeezing
Difficulty straightening or bending the elbow fully
So you have elbow pain…..Now what are you supposed to to about it?
Elbow pain can be debilitating and annoying. It can be notoriously difficult to treat. It affects everyday life to the point where frustration sets in and can really limit you. There are alot of treatments out there… anti-inflammatories, cortisone shots, even surgery! These options rarely...
Author: Yves Gege
No matter how you slice it, groin pain is a big problem and healthcare seems to have a lot of over complicated answers with no long term relief for patients. We have seen too many people come in to the office who have seen multiple healthcare professionals (doctors, chiros, PTs, etc) with little to no relief. This ailment is given various names ranging from sports hernias to adductor strains and most people are told this is something they will just have to deal with. Nothing seems to help the patient get better. Patients get so frustrated that they stop exercising and this leads to a downward spiral of more pain and decreased function. We are here to tell you that there is a solution! It’s not an easy one, but it’s one that I find very effective in my clinic!
Groin strains are a big problem in professional sports as well. They can limit a lot of players time on the field and create...
Author: Meg Henderson
“Running after baby” can mean different things to different moms. For me, I have stayed reasonably active through running since college. Don’t get me wrong, I am not a hardcore runner who trains for long distance races. I’d call myself a “fair weather” runner; using it as an outlet for stress relief and to allow me to eat what I want! So when I tried to return to running my standard 2-3 miles post-son #2, I was shocked and frustrated at my lack of progress. I couldn’t ever seem to get past the 1.5 mile mark before I’d be running to the nearest restroom. My doctor advised me that this was normal after having two babies and that it would improve with time.
Things naturally improved as I returned to work full time and really didn’t have time to run, ie. I was WORN OUT. On the bright side, I no longer leaked when I sneezed and was able to run 2 miles...
Author: Dane Gifford
Blood Flow Restriction (BFR) training has been used in the military for years. It has now begun its ascent into mainstream use. It is being used by pro athletes and collegiate programs to decrease time off the field as well as improve performance and strength. BFR training is basically a body hack. We all know that when you exercise with heavy loads, or with high intensity, there is a build up of metabolites in the muscle (feel the burn) and the muscles get “pumped up” during and immediately following exercise. BFR uses a tourniquet to safely mimic the same response using light loads, which will trigger the bodies response and “trick” it to release the same good hormones and reactions that cause the same muscle burn and pump. This effect will give you the same increase in muscle size, strength, and recovery. It’s a very simple and elegant solution that will be a powerful tool in...
AUTHOR: Dr. Nate Jones, PT
“You should lift with your legs, not your back.”
“If you round your back, you’ll slip a disc.”
“My friend’s uncle’s wife’s best friend bent over to pick up her laundry basket 10 years ago and now she has a bad back.”
There’s a good chance at some point in your life you’ve heard a saying similar to these quotes. The ideas that we shouldn’t round our backs and that our backs are fragile structures that need to be protected from heavy loads are incredibly pervasive throughout our culture. However, these concepts are not based on facts, but rather on the fear that our bodies are not strong, adaptable, resilient structures. The widespread belief in these common misconceptions actively contributes to pain and disability.
Our backs should be used to lift, and they should be trained through the entire available range of motion in order to prepare them for daily life....
AUTHOR: Dr. Nate Jones, PT
Although pain is a nearly universally shared experience, it is a highly misunderstood phenomenon. Developing an understanding of pain, where it comes from, and why you’re experiencing it can help improve the quality of life and literally decrease the amount of pain you feel.
The first misunderstanding to clear up is the idea that pain is equivalent to tissue damage or injury. If you break your arm, you don’t feel pain in your arm. Pain, regardless of what kind of pain, is an emotion produced by your brain in response to what it believes to be a threat to the body based on all the information it has access to. Pain is a protective emotional response that evolved to make us deal with whatever our brain perceives the threat to be.
This concept is likely easier to understand if we roll through the basics of how pain is produced. Let’s go back to the broken arm example. Say you fall down a flight of stairs, land on your...
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...