While there isn’t a great way to predict at what strength level a person will have more or less pain, there is something about training towards a goal that someone has attached value to and putting time and effort into making themselves reach that goal.
In the case of resistance training, getting stronger is a process that takes time, planning, consistency and responding to how your body reacts to training.
While it might not be the getting stronger that ultimately does it, the road that one ventures down to reach a strength goal is more to blame.
You Cannot Go Wrong Getting Strong.
Am I saying everyone’s pain will go away if you strength train? Hell no! We have plenty of evidence to show that is not true. But there is nothing to support that gaining strength is contraindicated.
Am I saying you should go Deadlift 500lbs when your back is in pain? NO! But I am saying that doing some back strengthening exercises won’t make things worse.
Being stronger allows you to withstand more stress. If you can withstand more stress than you are probably less likely to get injured.
We don’t have alot of good information on TRUE injury prevention. But we do know that being prepared for the task at hand is the best way to avoid injury. If that task is physical than meeting the physical demands of said task is probably a good start.
Again, I am not saying being stronger reduces pain but nothing bad every came from a good structured plan of increasing strength.
If your back feels stiff, it does not reflect true biomechanics back stiffness; however, it may represent a protective perceptual inference that may serve to reduce movement and re-injury.
Next time your back feels stiff, do not dig and roll your sore spots! Instead... Move more with a little confidence that it will reduce and go away. Because it will!
References: Stanton, T.R., Moseley, G. L., Wong, A. Y., E Kawchuk, G. N. (2017). Feeling stiffness in the back: a protective perceptual inference in chronic back pain. Scientific reports, 7 (1), 9681.
Talking with your patients and giving them the tools necessary to reach their goals is an invaluable asset.
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You can have the most clever exercise in the world or perfect plan but if you leave your patient in the dark your outcomes will fall.
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The whole “teach a man to fish” concept reigns prevalent in my practice.
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If I we do our job well, then we will have reduced the patients need for us and created an independent and resilient human.
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Educate / Empower / Create Independence and Resilience.
There are thousands of benefits of having an active lifestyle!
We decided on 3 benefits for today’s post.
We believe that being active will help you become mentally stronger, it will improve your longevity of life, and it will make you..... swipe until the last post!😏
What are other benefits that come to your mind? Comment below!
There are more ways to progress a patient other than load or repetition.
The most commonly avoided variable in a rehab setting is time/fatigue/intensity.
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Many therapist progress their patients by increasing load or doing more reps. While this is an adequate way, there are more.
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Put the clock on someone. Cardiovascular health is shown to be one of the main components for longer living.
CV Health is the much more important than a painful shoulder, so why not kill two birds with one stone.
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This goes out to patients as well. Don’t be afraid to get your heart rate up and rest a little less between sets.
Sweating is good for you, breathing hard can help you live longer. Don’t shy away from it.
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I’m not saying go in there and time trial your exercises. But maybe just pick up the intensity.
It’s a good way to not have to increase the weight or the reps!
If Exercise is not fun then you are less likely to do it.
Find things you enjoy and do them. Don’t let people tell you that X activity/exercise is dangerous or you shouldn’t be doing it. It’s likely not that dangerous.
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To the Therapist reading this: Creating joy will improve patient adherence. If the only thing you have your patients do are things they hate than your outcomes will tank.
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Obviously we have to educate our patients on what is safe and what we believe is the right direction for them but taking into account their goals is key to creating effective interventions.
What form of exercise do you do for fun?
#Repost @thestrengthpts
Let's bust a common manual therapy myth.
😤“I’m out of alignment, can you crack me back into place?”
🛑 Stop making people feel fragile by spreading such messages.
🔬The cracking of the joints is due to release of gas within the joint Nothing more than that!!!
“Cavitations are responsible for the phenomenon of cracking. Under sub atmospheric pressures, the synovial fluid vaporizes and gas is released from solution. The collapse of the vapour cavities gives rise to the noise.”
Always educate patients that their spine is not fragile and that we don't reposition or realign joints. Make them independent.
👍Feel free to share, like, follow and comment.
Training alone and/or programming for yourself can lead to lack of motivation and gaps in training stimuli.
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Training by yourself is tough, no doubt! But some people do it well!
If you have nothing to compare to or no one to push off of then you never know what you are accomplishing or if it is actual progress.
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Programming your own training will almost always lead to biased movements and pairings.
You may not see it but you will have favorites or patterns that are not beneficial to growing in the sport of fitness and “being prepared for the unknown.”
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Looking to fill the gap of having a coach to talk to daily?
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Looking to have someone else take you to the next level?
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Follow the link in Bio (WODPREP 1-on-1) for more info!
These 3 tips should help you improve your sleep!
1- No screen time 1hr before bedtime.
2- Write down your thoughts before bed to reduce mental racing.
3- Avoid the SNOOZE button!
We want to know what works for you to improve the quality of your sleep! Let us know in the comments.
#Repost @thestrengthpts
The first step of a successful assessment is all about asking the person in front of us about their pain, listen to what they have to tell us, and ask them how their pain affects them, or what their pain means to them.
There may be times that the person might believe that their spine is ‘‘out of alignment’’. In these cases, it need to challenge the person's assumptions about their pain. We need to help them recognize that this isn't the case.
Many patient’s have also the common belief that ‘‘there is nothing that will change my symptoms’’. This is where a good physio will help the patient move in different ways, use mindfulness techniques & help the patients reconceptualize any pain-related fear that might exist.
Simply put, we need train the body and mind to be less protective.
Credits for the idea for this post: @larsavemarie
#thestrengthpts
Once again. Congratulations to Mat Fraser and Tia-Clair Toomey!
The Fittest on Earth.🏆
📸: @flsportsguy
Like @obese_to_beast said. It needs to be done! I can help you train through pain and overcome your obstacles.
Click the link in our biography and sign up for the WODprep 1-on-1 Rehab today!💪
Who’s ready for the 2020 CrossFit Games!?
Comment below your TOP 3 finishers for both division!👇
Great post by @movementpainpt:⠀
“All musculoskeletal conditions must be viewed within a more comprehensive framework that takes account of biomedical issues and includes how patients perceive their injuries, their disabilities, their pain, and how they make sense of what is happening to them.
The words we (and our patients) use are crucial to this more comprehensive view.
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If you want to learn more about communication and which metaphors to use with your patients, you can watch Mike Stewart’s course on www.trustme-Ed.com. 🤓👍
Do you want to join our @wodprep growing team of athletes crushing their goals on a weekly basis?
Click the link in my bio and schedule a consultation call to see if our WODprep 1-on-1 Coaching is right for you!💪
Some of us have heard this term. Others haven’t. But what does it mean, and is there any merit to it.
Morri Et Al states: “We concluded that the current state of knowledge of time lags is of limited use to those responsible for R&D and knowledge transfer who face difficulties in knowing what they should or can do to reduce time lags.” Basically there are too many factors at hand for us to currently define an accurate lag time of when evidence Is produced to when it is put into practice.
Why is this important?
The main take away here is that many claim that their (Insert Awesome Name) “Neuro-Kinetic Proprioceptive Fascial Modulating Therapeutic Institute Method Therapy” is “Ahead” of its time and research hasn’t caught up yet.
We know that this is unequivocally a Bullshit statement and that nothing besides their own anecdotal reasoning supports their treatment.
I am not saying people don’t feel better they get these unsupported treatments but always remember that maybe your success as a patient has little to do with the treatment and more to do with you just getting better as a human.
Thanks for your service!🇺🇸🇺🇸🇺🇸
Puppies & Fitness. Like Peanut Butter & Jelly. If you haven’t met him before, this is my best friend, Duke!🐶
Subjective or patient reported symptoms are one of the main drivers for seeking and administering care in medicine.
Someone feels something or experiences something that they are afraid of or wish they would stop feeling, and seek out help for that cause.
To feel better means to decrease those negative experiences or increase positive ones!
When considering how this can happen, we need to take into account things like getting better with time, the healing process of the body, the context of the medical care situation and the expectations and beliefs of both the medical professional and the patient, to name just a few.
When thinking about how you feel better after a pain experience or an injury, ask yourself if this could have possibly gotten better without outside help, and if so, why? If not, why not?
Taking an approach of critical thinking in both the position of the medical professional and the patient seeking help can aid in creating an open minded relationship with both symptoms and the rehabilitative experiences.
#Repost @thestrengthpts
As we have said in the past numerous times the results from using kinesiotape are extremely unreliable and extremely unpredictable and it's effects are always temporary and small and for many people it is a huge distruction.
The first systematic review with meta-analysis was published and aimed to assess the effectiveness of KT in patients with chronic non-specific low back pain.
The results showed that even if a clinician choose to use kinesiotape as an adjunct to the treatment regimen it has almost nothing to offer when treating patients with low back pain.
Provide us with your thoughts in the comments section below.