The optimal frequency for strength training sessions can vary depending on individual goals and training experience. Generally, it is recommended to engage in strength training sessions at least two to three times per week. This allows for adequate recovery time between sessions while still providing enough stimulus for muscle growth and strength gains. However, more advanced individuals may benefit from training four to six times per week, as long as they are able to properly recover and avoid overtraining. It is important to listen to your body and adjust the frequency of your strength training sessions accordingly.
Progressive overload is a key principle in strength training that involves gradually increasing the demands placed on the muscles over time. This can be incorporated into a strength training program in several ways. One common method is to progressively increase the weight lifted during exercises. This can be done by adding small increments of weight each week or increasing the number of repetitions performed with a given weight. Another way to incorporate progressive overload is by manipulating other variables such as sets, rest periods, or exercise selection. By consistently challenging the muscles in this way, individuals can continue to make progress and avoid plateaus in their strength training journey.
Andrew discusses a recent case with a curious finding. Bilateral Infraspinatus atrophy one side greater than the other. No myotomal or dermatomal overlap, no pain, no trauma or recent infection. What do you make of it? Any similar cases in your experience? Untold Physio Stories is sponsored byThe Eclectic Approach Network - Check out Dr. E's all new private, non tracking and ad free network for rehab pros! It's free to join, has chat, feed, and all the features of other social networks without the creeping tracking.Check out EDGE Mobility System's Best Sellers - Something for every PT, OT, DC, MT, ATC or Fitness Minded Individual https://edgemobilitysystem.comCurv Health - Start your own Virtual Clinic Side Hustle for FREE! Create your profile in 3 minutes, set your rates, and Curv will handle the rest! From scheduling to payments, messaging, charting, and a full exercise library that allow for patient/clinician tracking, it's never been easier! Click to join Dr. E's new Virtual Clinic Collective to help promote best online practices. Keeping it Eclectic... This article was originally posted on Modern Manual Therapy Blog
Posted by on 2023-08-29
We're joined by Dr. Adrian Miranda of Gross Anatomy Web Series on youtube. He tells his origin story of expectation of high school graduate, to earning his doctorate, teaching residency, and eventually forming a PT based entertainment company! Be sure to check out Gross Anatomy on youtube! Untold Physio Stories is sponsored byThe Eclectic Approach Network - Check out Dr. E's all new private, non tracking and ad free network for rehab pros! It's free to join, has chat, feed, and all the features of other social networks without the creeping tracking.Check out EDGE Mobility System's Best Sellers - Something for every PT, OT, DC, MT, ATC or Fitness Minded Individual https://edgemobilitysystem.comCurv Health - Start your own Virtual Clinic Side Hustle for FREE! Create your profile in 3 minutes, set your rates, and Curv will handle the rest! From scheduling to payments, messaging, charting, and a full exercise library that allow for patient/clinician tracking, it's never been easier! Click to join Dr. E's new Virtual Clinic Collective to help promote best online practices. Keeping it Eclectic... This article was originally posted on Modern Manual Therapy Blog
Posted by on 2023-08-22
Erson chats with Dr. Sean Wells, author, nutrition specialist, speaker, and Modern Rehab Mastery mentor. Recently, Sean gave a talk on wholistic treatment for orthopaedic conditions in the older population. After being asked about collagen supplementation repeatedly, his biases were challenged.Dr Well's site can be found here - Nutritional Physical Therapy Untold Physio Stories is sponsored byThe Eclectic Approach Network - Check out Dr. E's all new private, non tracking and ad free network for rehab pros! It's free to join, has chat, feed, and all the features of other social networks without the creeping tracking.Check out EDGE Mobility System's Best Sellers - Something for every PT, OT, DC, MT, ATC or Fitness Minded Individual https://edgemobilitysystem.comCurv Health - Start your own Virtual Clinic Side Hustle for FREE! Create your profile in 3 minutes, set your rates, and Curv will handle the rest! From scheduling to payments, messaging, charting, and a full exercise library that allow for patient/clinician tracking, it's never been easier! Click to join Dr. E's new Virtual Clinic Collective to help promote best online practices. Keeping it Eclectic... This article was originally posted on Modern Manual Therapy Blog
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Posted by on 2023-08-08
In this episode, Erson goes over a telehealth series of visits with another PT. What started out as a traditional lumbar radicular or neuropathy complaint rapidly turned to trying a LOT of different and non traditional treatments. Are you aware that over breathing/hyperventilation can affect many different systems in the body? Listen to this podcast to find out more. Untold Physio Stories is sponsored byThe Eclectic Approach Network - Check out Dr. E's all new private, non tracking and ad free network for rehab pros! It's free to join, has chat, feed, and all the features of other social networks without the creeping tracking.Check out EDGE Mobility System's Best Sellers - Something for every PT, OT, DC, MT, ATC or Fitness Minded Individual https://edgemobilitysystem.comCurv Health - Start your own Virtual Clinic Side Hustle for FREE! Create your profile in 3 minutes, set your rates, and Curv will handle the rest! From scheduling to payments, messaging, charting, and a full exercise library that allow for patient/clinician tracking, it's never been easier! Click to join Dr. E's new Virtual Clinic Collective to help promote best online practices. Keeping it Eclectic... This article was originally posted on Modern Manual Therapy Blog
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Posted by on 2023-08-02
Back pain is a common ailment that many of us have experienced at some point in our lives. One specific type of back pain, known as discogenic low back pain (LBP), is characterized by pain originating from the intervertebral discs (IVDs) in the spine. Despite extensive research, the exact causes of discogenic LBP have remained elusive. However, a recent study conducted by Seiji Ohtori and his colleagues sheds new light on the underlying mechanisms of this condition.Animal Models and Discogenic LBP:Through the use of animal models, researchers have made significant discoveries regarding discogenic LBP. They have found that sensory nerves grow into the inner layer of the lumbar IVDs, and this nerve ingrowth is induced by certain inflammatory substances called cytokines. These cytokines, such as tumor necrosis factor-α and interleukins, stimulate the ingrowth of sensory nerves into the discs. Moreover, nerve growth factor has been identified as a key player in inducing this nerve ingrowth. Animal models have also revealed that disc degeneration triggers the production of collagenases, enzymes that break down collagen, leading to hypermobility and pain. Sinuvertebral NervesUnveiling Human Discogenic LBPFurther insights into the mechanisms of discogenic LBP have been gleaned from the examination of degenerated human IVD specimens. These specimens have revealed sensory innervation and nerve ingrowth, similar to what has been observed in animal models. The presence of cytokines in human discs suggests a shared mechanism with animal models. This indicates that the findings from animal studies can be applied to human patients as well. In addition to sensory innervation and cytokine involvement, sensitization of sensory nerve fibers innervating the IVDs is a crucial factor in discogenic LBP. When these nerve fibers become sensitized, they become more responsive to pain stimuli, leading to heightened pain perception.Psychosocial factors also play a role in the perception and experience of pain associated with discogenic LBP. Factors such as stress, anxiety, depression, and social support can influence an individual’s pain experience. Understanding the interplay between these psychosocial factors and the physiological aspects of discogenic LBP is important in developing comprehensive treatment approaches.Tackling Discogenic LBP: Treatment ApproachesUnderstanding the underlying pathomechanisms of discogenic LBP opens up avenues for potential treatment strategies. To effectively manage this condition, it is crucial to prevent sensitization of sensory nerve fibers within the IVDs. This can be achieved through targeted interventions that aim to suppress the pathogenic increases of cytokines. By reducing the levels of pro-inflammatory cytokines, such as tumor necrosis factor-α and interleukins, the ingrowth of sensory nerves into the discs can be controlled, thereby reducing pain.In addition to cytokine regulation, addressing disc hypermobility is an essential aspect of treating discogenic LBP. Hypermobile discs can magnify pain and further damage the disc structure. Treatment options such as physical therapy and specific exercises can help stabilize the spine, reduce hypermobility, and alleviate pain. Other interventions, such as spinal manipulative therapy and epidural steroid injections, may also be considered in certain cases to manage pain and promote healing.Conclusion:Discogenic low back pain is a complex condition with multiple underlying mechanisms. The research conducted by Seiji Ohtori and his colleagues has provided valuable insights into the pathomechanisms of this condition, highlighting the role of sensory nerve ingrowth, cytokines, and disc hypermobility. By understanding these mechanisms, health professionals can develop more targeted treatment approaches to help patients suffering from discogenic LBP.One innovative product that aids in the understanding and communication of discogenic LBP is the Professional LxH Dynamic Disc Model by Dynamic Disc Designs. This model accurately represents the structure and function of the intervertebral discs, allowing health professionals to visually demonstrate the impact of disc degeneration, nerve ingrowth, and hypermobility to their patients. By using this model during patient consultations, health professionals can help individuals better comprehend the nature of their condition and the rationale behind the recommended treatment approaches.Check out MMT's Exclusive Blue Nucleus model!Via Dr. Jerome Fryer - Dynamic Disc Designs Want to learn in person? Attend a #manualtherapyparty! Check out our course calendar below! Learn more online - new online discussion group included! Want an approach that enhances your existing evaluation and treatment? No commercial model gives you THE answer. You need an approach that blends the modern with the old school. NEW - Online Discussion Group Live cases webinars lecture Live Q&A over 600 videos - hundreds of techniques and more! Check out MMT Insiders Keeping it Eclectic... This article was originally posted on Modern Manual Therapy Blog
Posted by on 2023-07-31
Compound exercises are exercises that involve multiple muscle groups and joints working together to perform a movement. These exercises are highly beneficial in strength training for several reasons. Firstly, compound exercises allow for the efficient use of time as they target multiple muscle groups simultaneously. This can be particularly advantageous for individuals with limited time to dedicate to their workouts. Additionally, compound exercises often mimic real-life movements and activities, making them more functional and applicable to daily life. Finally, compound exercises have been shown to elicit a greater hormonal response, such as increased testosterone production, which can further enhance muscle growth and strength gains.
The duration of a strength training session can vary depending on factors such as individual goals, training experience, and the specific program being followed. Generally, a strength training session should last between 45 minutes to an hour. This allows for an adequate amount of time to perform a variety of exercises targeting different muscle groups while still maintaining intensity and focus. However, it is important to prioritize quality over quantity in strength training. It is better to have a shorter, more focused session with proper form and technique than a longer session with compromised form and increased risk of injury.
The recommended rest period between sets during strength training can vary depending on factors such as the intensity of the exercise, individual fitness level, and training goals. As a general guideline, it is recommended to rest for approximately 1-3 minutes between sets. This allows for sufficient recovery of the muscles and replenishment of energy stores, ensuring optimal performance for the next set. However, it is important to listen to your body and adjust the rest periods accordingly. Some individuals may require longer rest periods, especially when lifting heavy weights, while others may be able to recover more quickly and benefit from shorter rest periods.
There are numerous effective strength training exercises that target specific muscle groups. For the chest, exercises such as bench press, push-ups, and dumbbell flyes are commonly used. To target the back muscles, exercises such as pull-ups, rows, and lat pulldowns can be performed. For the shoulders, exercises like overhead press, lateral raises, and upright rows are effective. To target the legs, exercises such as squats, lunges, and deadlifts are commonly used. For the arms, exercises like bicep curls, tricep dips, and hammer curls can be performed. It is important to choose exercises that target the specific muscle group you want to work on and to perform them with proper form and technique.
Strength training can be modified for individuals with injuries or limitations by focusing on exercises that do not aggravate or worsen the condition. It is important to consult with a healthcare professional or a qualified fitness trainer to develop a safe and effective program. Modifications can include using lighter weights, performing exercises with proper form and technique, and incorporating exercises that target the surrounding muscles to provide support and stability. Additionally, individuals with injuries or limitations may benefit from incorporating exercises that focus on mobility, flexibility, and rehabilitation to aid in the recovery process. It is crucial to listen to your body, avoid pushing through pain, and make modifications as necessary to ensure a safe and effective strength training program.
Hydro-massage therapy has been shown to effectively alleviate muscle soreness and improve recovery post-exercise. This type of therapy utilizes water pressure and massage techniques to target specific muscle groups, promoting increased blood flow and circulation. The hydro-massage therapy also helps to reduce inflammation and swelling, which are common after intense physical activity. Additionally, the combination of water and massage provides a soothing and relaxing effect, helping to relieve muscle tension and promote overall relaxation. By incorporating hydro-massage therapy into a post-exercise routine, individuals can experience faster recovery times and reduced muscle soreness, allowing them to return to their training or physical activities more quickly.
Taping techniques can be beneficial in the management of Achilles tendinopathy when certain indications are present. These indications include pain and inflammation in the Achilles tendon, limited range of motion in the ankle joint, and instability in the lower leg. Taping can help provide support and stability to the affected area, reducing stress on the tendon and allowing for proper healing. Additionally, taping can help improve proprioception and neuromuscular control, which can aid in the rehabilitation process. By using taping techniques, healthcare professionals can effectively manage Achilles tendinopathy and promote optimal recovery for their patients.
High-velocity thrust manipulation in spinal manipulation therapy carries potential risks that should be carefully considered. One of the main concerns is the risk of injury to the spinal cord or nerves, which can result in neurological complications such as paralysis or sensory deficits. Additionally, there is a risk of fractures or dislocations of the vertebrae, especially in individuals with pre-existing spinal conditions or osteoporosis. Other potential risks include muscle strains, ligament sprains, and soft tissue injuries. It is important for practitioners to have a thorough understanding of the patient's medical history and to perform a comprehensive examination before administering high-velocity thrust manipulation to minimize these risks.
The Feldenkrais Method is a somatic educational approach that aims to improve movement efficiency and coordination through increased body awareness and exploration of movement patterns. By engaging in gentle, slow, and mindful movements, individuals can develop a deeper understanding of their own movement habits and limitations. This increased self-awareness allows for the identification and release of unnecessary tension and effort, leading to more efficient movement patterns. Additionally, the Feldenkrais Method emphasizes the integration of the whole body, promoting coordination and fluidity in movement. Through the exploration of different movement possibilities and variations, individuals can expand their movement repertoire and enhance their overall coordination. By addressing the underlying neuromuscular patterns that contribute to inefficient movement, the Feldenkrais Method offers a holistic approach to improving movement efficiency and coordination.
Taping techniques can be used as part of the management of patellofemoral pain syndrome in individuals who experience anterior knee pain during activities such as running, jumping, or squatting. These techniques may be indicated for patients who have been diagnosed with patellofemoral pain syndrome and are looking for non-invasive treatment options. Taping can help provide immediate pain relief by altering the alignment and tracking of the patella, reducing excessive lateral patellar tilt and glide. It can also help improve patellar stability and proprioception, allowing for better control of the knee joint during movement. Additionally, taping techniques can be beneficial for individuals with patellofemoral pain syndrome who are undergoing rehabilitation exercises, as it can provide additional support and stability to the knee joint, allowing for more effective strengthening and conditioning. Overall, taping techniques can be a valuable adjunct to the management of patellofemoral pain syndrome, providing pain relief and improving functional outcomes for individuals with this condition.
Electrical muscle stimulation (EMS) is a technique used in post-surgical rehabilitation to enhance muscle recruitment. EMS involves the use of electrical impulses to stimulate the muscles, causing them to contract and relax. This stimulation helps to activate and strengthen the muscles, which is particularly beneficial in the context of post-surgical rehabilitation where muscle weakness and atrophy may be present. By targeting specific muscles or muscle groups, EMS can help improve muscle recruitment and function, leading to enhanced recovery and rehabilitation outcomes. Additionally, EMS can also help improve blood circulation and reduce pain, further aiding in the rehabilitation process. Overall, EMS is a valuable tool in post-surgical rehabilitation as it effectively enhances muscle recruitment and promotes optimal recovery.
Office workers need to pay attention to several ergonomic considerations in order to prevent repetitive strain injuries (RSIs). One important consideration is the proper positioning of the workstation. This includes having an adjustable chair that supports the natural curves of the spine and allows for proper alignment of the head, neck, and shoulders. The desk should be at a height that allows for comfortable typing and viewing of the computer screen, with the keyboard and mouse positioned at a height that keeps the wrists in a neutral position. Additionally, office workers should take regular breaks to stretch and move around, as prolonged sitting can contribute to RSIs. It is also important to use ergonomic equipment, such as ergonomic keyboards and mice, that are designed to reduce strain on the hands and wrists. Finally, office workers should be mindful of their posture and practice good ergonomics throughout the day, such as sitting up straight and avoiding slouching or hunching over the desk. By implementing these ergonomic considerations, office workers can reduce the risk of developing RSIs and promote a healthier and more comfortable work environment.
Hydro-massage therapy has been found to be effective in reducing muscle tension and promoting relaxation in pregnant women. The gentle pressure and warmth of the water can help to alleviate muscle tightness and discomfort, providing relief from the physical strain that pregnancy can place on the body. Additionally, the buoyancy of the water can help to reduce the impact on joints and provide a sense of weightlessness, further enhancing relaxation. The rhythmic motion of the water can also have a soothing effect on the nervous system, promoting a sense of calm and reducing stress. Overall, hydro-massage therapy can be a beneficial and safe option for pregnant women seeking relief from muscle tension and a way to relax during this transformative time.