#painscience Instagram Photos & Videos

painscience - 21k posts

Statistics

We looked inside some of the posts tagged with #painscience and here's what we found interesting.

Inside 36 Posts

Time between posts:
1 hours
Average like
118.6
Average comment
4.3
Posts with video
4/36
Posts with photo
32/36

Hashtag Popularity

I don’t only train pregnancy and postpartum clients.

I also train clients with chronic pain.

Listen to their stories.

And find movements that heal from the inside out 💜

#Pregnancyandpostpartumathleticism #ppacoach #postpartum #pregnancy #crossfit #crossfitcoach #chonicpain #chronicillnesswarrior #chronicillness #painscience #personaltraining #coach #trainer

I don’t only train pregnancy and postpartum clients.

I also train clients with chronic pain.

Listen to their stories.

And find movements that heal from the inside out 💜

#Pregnancyandpostpartumathleticism  #ppacoach #postpartum #pregnancy #crossfit #crossfitcoach #chonicpain #chronicillnesswarrior #chronicillness #painscience #personaltraining #coach #trainer
26 0 4 hours ago

Nyt spændende læsestof 👏😀
Onsdag og torsdag skal jeg igen på kursus omkring smerte. Denne gang er det første kursus af fire hos Viden Om Smerter ved @mhdk_drmortenhoegh. Jeg glæder mig til at blive endnu klogere på den nyeste viden om smerter 😀

#videnomsmerter #pain #painscience #smerte #smerter #smertefri #lindbergtræning #explainpain #smertebogen #fysioterapi #fysioterapeut #behandling

Nyt spændende læsestof 👏😀
Onsdag og torsdag skal jeg igen på kursus omkring smerte. Denne gang er det første kursus af fire hos Viden Om Smerter ved @mhdk_drmortenhoegh. Jeg glæder mig til at blive endnu klogere på den nyeste viden om smerter 😀

#videnomsmerter #pain #painscience #smerte #smerter #smertefri #lindbergtræning #explainpain #smertebogen #fysioterapi #fysioterapeut #behandling
3 0 6 hours ago

I have learned so much in this three series of episodes about pain science and yoga from the @yoga.teacher.resource podcast! As a yoga teacher I find it is my duty (but also my passion) to #neverstoplearning about the complexity of the human body and the ways in which movement and mindfulness can help my students overcome their pain and trauma. Thankful for all the people putting out resources about these themes 🙏🏻
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#painscience #paincareyogagiveaway #rehab #yogapainmanagement #yogaforchronicpain #yogaforchronicillness #yogahealing #yogaheals #yogamedicine #yogatherapy #yogafortrauma #yogamindfulness #yogateacher #yogaeducation #sportsrehab #wellnesscoach

I have learned so much in this three series of episodes about pain science and yoga from the @yoga.teacher.resource podcast! As a yoga teacher I find it is my duty (but also my passion) to #neverstoplearning about the complexity of the human body and the ways in which movement and mindfulness can help my students overcome their pain and trauma. Thankful for all the people putting out resources about these themes 🙏🏻
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#painscience #paincareyogagiveaway #rehab #yogapainmanagement #yogaforchronicpain #yogaforchronicillness #yogahealing #yogaheals #yogamedicine #yogatherapy #yogafortrauma #yogamindfulness #yogateacher #yogaeducation #sportsrehab #wellnesscoach
10 0 8 hours ago

🤔 Something that gained quite a bit of traction a couple of years ago was placebo surgery.
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👉 This was because surgeries such as knee arthroscopies (for OA), shoulder acromion decompression and labral repairs were shown not to be better than placebo surgery 😮.
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👉 Placebo surgery meaning they just made an incision and stitched the patient back up.
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👉 There are several reasons why this has happened and I found it particularly interesting 🤔 how placebo surgery also showed positive benefits. This highlights how powerful placebo can be 👌.
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It could also be that having “surgery” forces more compliance from a patient to complete their Physio exercises 💪. .
👉 BUT as you can appreciate not all orthopaedic surgery is the same. There is a common logic behind bringing two pieces of bone together and letting it heal.
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👉 These studies also are relatively new and so we should not jump to conclusions. They do not mean, no surgery works.
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👉 However what it does, is give patients more options to explore. Having surgery isn’t always the answer and should be carefully considered with the risks understood before undertaking it.
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Moseley, J. B., O'Malley, K., Petersen, N. J., Menke, T. J., Brody, B. A., Kuykendall, D. H., ... & Wray, N. P. (2002). A controlled trial of arthroscopic surgery for osteoarthritis of the knee. New England Journal of Medicine, 347(2), 81-88.

🤔 Something that gained quite a bit of traction a couple of years ago was placebo surgery.
.
👉 This was because surgeries such as knee arthroscopies (for OA), shoulder acromion decompression and labral repairs were shown not to be better than placebo surgery 😮.
.
👉 Placebo surgery meaning they just made an incision and stitched the patient back up.
.
👉 There are several reasons why this has happened and I found it particularly interesting 🤔 how placebo surgery also showed positive benefits. This highlights how powerful placebo can be 👌.
.
It could also be that having “surgery” forces more compliance from a patient to complete their Physio exercises 💪. .
👉 BUT as you can appreciate not all orthopaedic surgery is the same. There is a common logic behind bringing two pieces of bone together and letting it heal.
.
👉 These studies also are relatively new and so we should not jump to conclusions. They do not mean, no surgery works.
.
👉 However what it does, is give patients more options to explore. Having surgery isn’t always the answer and should be carefully considered with the risks understood before undertaking it.
.
.
.
.
Moseley, J. B., O'Malley, K., Petersen, N. J., Menke, T. J., Brody, B. A., Kuykendall, D. H., ... & Wray, N. P. (2002). A controlled trial of arthroscopic surgery for osteoarthritis of the knee. New England Journal of Medicine, 347(2), 81-88.
160 5 12 hours ago

Challenge your perceptions and learn to overcome your chronic pain symptoms with Pathways. Link in the bio ☝️⠀

#pathways #chronicpain #app #painmanagement #lifequotes #quotes #motivation #inspirationalquotes #painrelief #inspiration #chronicpainwarriors #chronicpainsupport #mindbody #painscience #neuroplasticity

Challenge your perceptions and learn to overcome your chronic pain symptoms with Pathways. Link in the bio ☝️⠀
⠀
#pathways #chronicpain #app #painmanagement #lifequotes #quotes #motivation #inspirationalquotes #painrelief #inspiration #chronicpainwarriors #chronicpainsupport #mindbody #painscience #neuroplasticity
23 0 12 hours ago

There’s ever-increasing data supporting telehealth interventions, with Rob Vining leading the clinical charge via the Telehealth Physical Therapy Providers group. Has it challenged any of your beliefs yet?

#physio #physiotherapy #physicaltherapy #rehab #prehab #painscience #kettlebellphysio #DPT #DPhty #fisioterapia #thekettlebellphysio #globalpt #BondPhysio #chiro #osteo

#physio #physiotherapy #physicaltherapy #rehab #prehab #painscience #kettlebellphysio #DPT #DPhty #fisioterapia #thekettlebellphysio #globalpt #BondPhysio #chiro #osteo

There’s ever-increasing data supporting telehealth interventions, with Rob Vining leading the clinical charge via the Telehealth Physical Therapy Providers group. Has it challenged any of your beliefs yet?

#physio #physiotherapy #physicaltherapy #rehab #prehab #painscience #kettlebellphysio #DPT #DPhty #fisioterapia #thekettlebellphysio #globalpt #BondPhysio #chiro #osteo

#physio #physiotherapy #physicaltherapy #rehab #prehab #painscience #kettlebellphysio #DPT #DPhty #fisioterapia #thekettlebellphysio #globalpt #BondPhysio #chiro #osteo
44 4 13 hours ago

Ayer tuvimos la suerte de poder desarrollar en nuestras instalaciones la #charla de 𝙏𝙚𝙣𝙜𝙤 𝙪𝙣𝙖 𝙝𝙚𝙧𝙣𝙞𝙖 𝙙𝙞𝙨𝙘𝙖𝙡... 𝙔 𝙖𝙝𝙤𝙧𝙖 𝙦𝙪é? dirigida por nuestro responsable del área de #fisioterapia @fit.sio que realizó un trabajo previo espectacular y una exposición brillante.
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Pudimos hablar de muchas cosas entre ellas, 𝙢𝙖𝙣𝙚𝙟𝙤 𝙙𝙚 𝙙𝙤𝙡𝙤𝙧, 𝙢𝙞𝙚𝙙𝙤𝙨, 𝙢𝙖𝙡𝙖𝙨 𝙘𝙧𝙚𝙚𝙣𝙘𝙞𝙖𝙨, 𝙛𝙤𝙧𝙢𝙖 𝙙𝙚 𝙘𝙤𝙢𝙪𝙣𝙞𝙘𝙖𝙧, 𝙦𝙪𝙚 𝙩𝙧𝙖𝙣𝙨𝙢𝙞𝙩𝙞𝙧 𝙘𝙤𝙢𝙤 𝙥𝙧𝙤𝙛𝙚𝙨𝙞𝙤𝙣𝙖𝙡𝙚𝙨 𝘆 𝘂𝗻 𝗹𝗮𝗿𝗴𝗼 𝗲𝘁𝗰... y sobretodo cuál es NUESTRA LÍNEA DE TRABAJO, la cual llevamos a cabo y la defendemos desde hace ya unos 3 años (𝗻𝘂𝗲𝘃𝗮 𝗲𝗿𝗮 𝘃𝗶𝘁𝗿𝘂𝘃𝗶𝗮𝗻𝗮) y de la que no saldremos, solo seguiremos estudiando para mejorarla aplicando como hasta días de hoy CIENCIA!!!
.
Gracias a todas las personas que asistieron, profesionales de la actividad física, estudiantes, personas que padecen la patología y a todos aquellos que simplemente tenían curiosidad. .
Esperamos haberles aportado nuestro pequeño granito de arena.
.
Qué más podemos decir? Pues que ya estamos trabajando en la próxima, te la vas a perder???
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#communication #fitnessmotivation #fitness #fisioterapiaesportiva #ejercicio #exercise #physiotherapy #vitruviansfisioterapia #training #kettlebellworkout #painscience #rehab #prehab #globalpt #physio #mobility #athletic #physicaltherapy #choosept #meniscusrehab #motorcontrol #pain #pesomuerto
#meniscussurgery #lumbar #deadliftday #kneesurgery #grancanarias

Ayer tuvimos la suerte de poder desarrollar en nuestras instalaciones la #charla de 𝙏𝙚𝙣𝙜𝙤 𝙪𝙣𝙖 𝙝𝙚𝙧𝙣𝙞𝙖 𝙙𝙞𝙨𝙘𝙖𝙡... 𝙔 𝙖𝙝𝙤𝙧𝙖 𝙦𝙪é? dirigida por nuestro responsable del área de #fisioterapia @fit.sio que realizó un trabajo previo espectacular y una exposición brillante.
.
Pudimos hablar de muchas cosas entre ellas, 𝙢𝙖𝙣𝙚𝙟𝙤 𝙙𝙚 𝙙𝙤𝙡𝙤𝙧, 𝙢𝙞𝙚𝙙𝙤𝙨, 𝙢𝙖𝙡𝙖𝙨 𝙘𝙧𝙚𝙚𝙣𝙘𝙞𝙖𝙨, 𝙛𝙤𝙧𝙢𝙖 𝙙𝙚 𝙘𝙤𝙢𝙪𝙣𝙞𝙘𝙖𝙧, 𝙦𝙪𝙚 𝙩𝙧𝙖𝙣𝙨𝙢𝙞𝙩𝙞𝙧 𝙘𝙤𝙢𝙤 𝙥𝙧𝙤𝙛𝙚𝙨𝙞𝙤𝙣𝙖𝙡𝙚𝙨 𝘆 𝘂𝗻 𝗹𝗮𝗿𝗴𝗼 𝗲𝘁𝗰... y sobretodo cuál es NUESTRA LÍNEA DE TRABAJO, la cual llevamos a cabo y la defendemos desde hace ya unos 3 años (𝗻𝘂𝗲𝘃𝗮 𝗲𝗿𝗮 𝘃𝗶𝘁𝗿𝘂𝘃𝗶𝗮𝗻𝗮) y de la que no saldremos, solo seguiremos estudiando para mejorarla aplicando como hasta días de hoy CIENCIA!!!
.
Gracias a todas las personas que asistieron, profesionales de la actividad física, estudiantes, personas que padecen la patología y a todos aquellos que simplemente tenían curiosidad. .
Esperamos haberles aportado nuestro pequeño granito de arena.
.
Qué más podemos decir? Pues que ya estamos trabajando en la próxima, te la vas a perder???
.
.
.

#communication  #fitnessmotivation #fitness #fisioterapiaesportiva #ejercicio #exercise #physiotherapy #vitruviansfisioterapia #training #kettlebellworkout #painscience #rehab #prehab #globalpt #physio #mobility #athletic #physicaltherapy #choosept #meniscusrehab #motorcontrol #pain #pesomuerto 
#meniscussurgery #lumbar #deadliftday #kneesurgery #grancanarias
51 0 14 hours ago

Arthritis is the swelling and tenderness of your joints. The main symptoms of arthritis are joint inflammation, pain and stiffness, which worsen with age. Ayurveda treatments and yoga can ease the symptoms of arthritis.

Arthritis is the swelling and tenderness of your joints. The main symptoms of arthritis are joint inflammation, pain and stiffness, which worsen with age. Ayurveda treatments and yoga can ease the symptoms of arthritis.
9 1 14 hours ago

Thanks @zerenpt for the image and pragmatism! This is the most practical way to recover from MOST non-traumatic musculoskeletal injuries (barring Red Flag scenarios). There are definitely some details that may help in the process but if you just fallow this simple guide you’ll likely be feeling the heeling in soon! ☺️ If you want or need some guidance through the process find a PT, or trainer who can give you clear insights and progressions.

Thanks @zerenpt for the image and pragmatism! This is the most practical way to recover from MOST non-traumatic musculoskeletal injuries (barring Red Flag scenarios). There are definitely some details that may help in the  process but if you just fallow this simple guide you’ll likely be feeling the heeling in soon! ☺️ If you want or need some guidance through the process find a PT, or trainer who can give you clear insights and progressions.
31 2 20 hours ago

On the 2nd day of Christmas Coach Nick gave to me a straw man fallacy!!

A straw man fallacy refers to when someone misrepresents or completely fabricates someone else’s argument. This is a very common fallacy and is extremely frustrating to deal with when it occurs.

A good example of a straw man would be when you say that variations in technique are okay and are not inherently dangerous and someone responds by saying “oh so technique doesn’t ever matter! So we shouldn’t even bother coaching lifts anymore your saying!”

You see, the initial intent of the statement was completely blow out of proportion just so the opposing person could try and strengthen their argument but instead they just fabricated a new intent that was never yours.

Once again please avoid using this fallacy as it doesn’t strengthen your argument and actually discredits your argument as you are not really trying to participate in a productive discussion. Instead you are trying to weaken the opposing side by pretty much lying.

#science #fallacy #painscience #logicalfallacy #nutritionscience #physiotherapy #physio #physicaltherapy #physicaltherapist #chiropractor #strengthtraining #strength #strengthandconditioning #strengthandconditioningcoach #training #squats #benchpress #deadlift #newworldtraining #newworldtrainingandrehab

On the 2nd day of Christmas  Coach Nick gave to me a straw man fallacy!!
•
A straw man fallacy refers to when someone misrepresents or completely fabricates someone else’s argument. This is a very common fallacy and is extremely frustrating to deal with when it occurs.
•
A good example of a straw man would be when you say that variations in technique are okay and are not inherently dangerous and someone responds by saying “oh so technique doesn’t ever matter! So we shouldn’t even bother coaching lifts anymore your saying!”
•
You see, the initial intent of the statement was completely blow out of proportion just so the opposing person could try and strengthen their argument but instead they just fabricated a new intent that was never yours.
•
Once again please avoid using this fallacy as it doesn’t strengthen your argument and actually discredits your argument as you are not really trying to participate in a productive discussion. Instead you are trying to weaken the opposing side by pretty much lying.
•
#science #fallacy #painscience #logicalfallacy #nutritionscience #physiotherapy #physio #physicaltherapy #physicaltherapist #chiropractor #strengthtraining #strength #strengthandconditioning #strengthandconditioningcoach #training #squats #benchpress #deadlift #newworldtraining #newworldtrainingandrehab
16 2 20 hours ago

[ LOW BACK PAIN ]
---
Day 5 of the low back pain discussion.

IG live tomorrow to discuss all your questions on low back pain. Feel free to drop them below.

DM me for a discount on my newest program, RehabToTrain.

Let's talk about acute low back pain.

A few days ago, i had some acute low back pain. I was hitting some squats at around 90%, hit a PR, and felt great during the session.

But as I was walking out to my car, I dropped my keys. I went to bend down and noticed that my back was pretty painful. Had I "damaged" it during squats? Did I injury myself bending down?

Absolutely not.

Back pain happens. It's very commonly non-specific. And in my case, I was in an over reaching phase, and the overall cumulative volume of work surpassed my ability to recover, and I had some pain in my back.

Of course there's always that brief second of being annoyed, but it was quickly followed by acceptance and understanding. This is just another challenge to work on. (It also helped that I was literally listening to David Goggins talk about how hard he works, made my "problems" feel insignificant)

So what's my point in all this? The majority of the population will experience low back pain in their lifetime. It's normal. (please don't confuse this with me saying that you shouldn't get it checked out if it's recurrent or extremely painful - you absolutely should)

But I know that I'm not broken, or damaged. I know that my body can recover. And I know that I'm going to be working on this to get better every day. It's not just a matter of "do this ONE crazy exercise and your back will never hurt again!" Run far away from anyone who tells you that.

It's the mindset of focusing on the things you CAN do, not the things you CAN'T.

It's understanding that this is a process, that takes time.

Just keep moving.

Direct Message me to request - in person and remote online consultations. Or just type: (bit.ly/RehabWithNick) My free eBook is also available (DM)

𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT
#RehabToTrain

[ LOW BACK PAIN ]
---
Day 5 of the low back pain discussion.

IG live tomorrow to discuss all your questions on low back pain. Feel free to drop them below.

DM me for a discount on my newest program, RehabToTrain.

Let's talk about acute low back pain.

A few days ago, i had some acute low back pain. I was hitting some squats at around 90%, hit a PR, and felt great during the session.

But as I was walking out to my car, I dropped my keys. I went to bend down and noticed that my back was pretty painful. Had I "damaged" it during squats? Did I injury myself bending down?

Absolutely not.

Back pain happens. It's very commonly non-specific. And in my case, I was in an over reaching phase, and the overall cumulative volume of work surpassed my ability to recover, and I had some pain in my back.

Of course there's always that brief second of being annoyed, but it was quickly followed by acceptance and understanding. This is just another challenge to work on. (It also helped that I was literally listening to David Goggins talk about how hard he works, made my "problems" feel insignificant)

So what's my point in all this? The majority of the population will experience low back pain in their lifetime. It's normal. (please don't confuse this with me saying that you shouldn't get it checked out if it's recurrent or extremely painful - you absolutely should)

But I know that I'm not broken, or damaged. I know that my body can recover. And I know that I'm going to be working on this to get better every day. It's not just a matter of "do this ONE crazy exercise and your back will never hurt again!" Run far away from anyone who tells you that.

It's the mindset of focusing on the things you CAN do, not the things you CAN'T.

It's understanding that this is a process, that takes time.

Just keep moving.

Direct Message me to request - in person and remote online consultations. Or just type: (bit.ly/RehabWithNick) My free eBook is also available (DM)

𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT
#RehabToTrain
2,208 13 20 hours ago

Very excited to be able to teach Biomedical Dry Needling at #maryvilleuniversity. A beautiful campus and great physical therapy facilities. #dryneedle #dryneedlingtherapy #smartseminars #manualtherapy #triggerpointtherapy #painscience

Very excited to be able to teach Biomedical Dry Needling at #maryvilleuniversity. A beautiful campus and great physical therapy facilities.  #dryneedle #dryneedlingtherapy #smartseminars #manualtherapy #triggerpointtherapy #painscience
2 0 21 hours ago

Thoroughness is my middle name... (my parents thought it was unique). .
Ok, jokes aside. Our clinical approach has, in large part, been shaped by our own past experiences with receiving treatments and services for injuries and pain complaints that we have had. Thoroughness was something that we often felt was lacking from services we didn't get much out of and was in abundance in services we gained a lot from. So, from the beginning we knew this had to be a hallmark of how we approached health and wellbeing for all of you!
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#trainingistreatment #movementismedicine #geelongphysicaltherapy #myotherapy #physiotherapy #physio #rehab #prehab #rehabilitation #sportsinjuries #sportsphysio #pain #injury #geelong #movement #painscience #painrehab

Thoroughness is my middle name... (my parents thought it was unique). .
Ok, jokes aside. Our clinical approach has, in large part, been shaped by our own past experiences with receiving treatments and services for injuries and pain complaints that we have had. Thoroughness was something that we often felt was lacking from services we didn't get much out of and was in abundance in services we gained a lot from. So, from the beginning we knew this had to be a hallmark of how we approached health and wellbeing for all of you!
.
#trainingistreatment #movementismedicine #geelongphysicaltherapy #myotherapy #physiotherapy #physio #rehab #prehab #rehabilitation #sportsinjuries #sportsphysio #pain #injury #geelong #movement #painscience #painrehab
20 1 15 December, 2019
PERSISTENT PAIN FELLOWS get to teaching this years Pain Community Course!!!!! #squats #Sports #PT #Physio #Physicaltherapy #Workout #fit #Fitspo #Squatspo #Legs #Fellowship #Residency #lunge #Athlete #gym #Fitness #rehab #Rehabilitation #train #Prehab #pain #painscience
27 1 14 December, 2019

✅ body composition (DXA & BIA)
✅ resting heart rate
✅ floor transfer time
✅ grip strength
✅ sit-to-stand time (including relative lower limb power)
✅ flexibility (long-sitting and standing)
✅ 6-minute walk distance
✅ stair climb time (including estimated VO2max)
✅ 1RM
✅ vertical jump height
✅ quadriceps peak force (+torque) and RFD
✅ plus hip extensor peak force (+torque) and RFD
✅ training load volume
✅ quality of life + sense of coherence
✅ qualitative feedback ... should be enough 🤞🏼 #physio #physiotherapy #physicaltherapy #rehab #prehab #painscience #kettlebellphysio #DPT #DPhty #fisioterapia #thekettlebellphysio #globalpt #BondPhysio #chiro #osteo

✅ body composition (DXA & BIA)
✅ resting heart rate
✅ floor transfer time
✅ grip strength
✅ sit-to-stand time (including relative lower limb power)
✅ flexibility (long-sitting and standing)
✅ 6-minute walk distance
✅ stair climb time (including estimated VO2max)
✅ 1RM
✅ vertical jump height
✅ quadriceps peak force (+torque) and RFD
✅ plus hip extensor peak force (+torque) and RFD
✅ training load volume
✅ quality of life + sense of coherence
✅ qualitative feedback ... should be enough 🤞🏼 #physio #physiotherapy #physicaltherapy #rehab #prehab #painscience #kettlebellphysio #DPT #DPhty #fisioterapia #thekettlebellphysio #globalpt #BondPhysio #chiro #osteo
20 0 14 December, 2019

PAIN FELLOWS teach Mindfulness!!! Do you know how to down regulate a nervous system ?!!! #squats #Sports #PT #Physio #Physicaltherapy #Workout #fit #Fitspo #Squatspo #Legs #Fellowship #Residency #lunge #Athlete #gym #Fitness #rehab #Rehabilitation #train #pain #Painscience

PAIN FELLOWS teach Mindfulness!!! Do you know how to down regulate a nervous system ?!!! #squats #Sports #PT #Physio #Physicaltherapy #Workout #fit #Fitspo #Squatspo #Legs #Fellowship #Residency #lunge #Athlete #gym #Fitness #rehab #Rehabilitation #train #pain #Painscience
15 0 14 December, 2019

*MORTON'S NEUROMA*
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❓ What is it?
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A condition where the intermetatarsal plantar nerve develops a perineural fibroma (a benign fibrous or connective tissue tumor) in response to external stressors.
There is some debate as to the exact source of those stressors including compression between the metatarsal heads, or entrapment from the transverse metatarsal ligament.
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♦️ What does it feel like?
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Symptoms include local and distal #pain on weight bearing (to the adjacent sides of neighboring toes), a feeling of mass under the area (like a pebble trapped in your shoe).
Other signs more closely mimic our classic nerve signs, #paresthesia , #burning , #numbness , #tingling , etc.
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For myself, my experience tends to be limited to my right foot in the #2/ #3 space, akin to mass directly under my foot and local pain. It's highly transient sometimes lasting for months and sometimes absent similarly. I suspect #ehlersdanlossyndrome may be a contributing factor this #tunnelsyndrome and others.
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#fascinating point:
While symptoms generally progress over time, it is common to have positive findings on MRI images in asymptomatic people.
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♥️ What can we do?
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As is shown above, surgery is a potential treatment option, but it's far from the only one.
Symptoms associated with #mortonsneuroma may respond well to:
- #orthotics
- #corticosteroid
- #exercisebasedrehab including strengthening the surrounding structures and gait modifications
- #manualtherapy including #massagetherapy , #jointmobilization , #nerveflossing etc
- changing footwear
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I've found that I get immediate relief from general joint mobility and nerve traction helps with immediate relief while intrinsic foot and lower limb strengthening and gait work seems to have helped create greater resiliency for myself.
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#footpain #nervepalsy #archsupport #gaittraining #foothealth #footsurgery #podiatry #painscience #massagetreatment #edsawareness #edsinjuries

*MORTON'S NEUROMA*
.
.
.
❓ What is it?
.
A condition where the intermetatarsal plantar nerve develops a perineural fibroma (a benign fibrous or connective tissue tumor)  in response to external stressors.
There is some debate as to the exact source of those stressors including compression between the metatarsal heads, or entrapment from the transverse metatarsal ligament.
.
♦️ What does it feel like?
.
Symptoms include local and distal #pain on weight bearing (to the adjacent sides of neighboring toes), a feeling of mass under the area (like a pebble trapped in your shoe).
Other signs more closely mimic our classic nerve signs, #paresthesia , #burning , #numbness , #tingling , etc.
.
For myself, my experience tends to be limited to my right foot in the #2/#3 space, akin to mass directly under my foot and local pain. It's highly transient sometimes lasting for months and sometimes absent similarly. I suspect #ehlersdanlossyndrome may be a contributing factor this #tunnelsyndrome and others.
.
#fascinating point:
While symptoms generally progress over time, it is common to have positive findings on MRI images in asymptomatic people.
.
♥️ What can we do?
.
As is shown above, surgery is a potential treatment option, but it's far from the only one.
Symptoms associated with #mortonsneuroma may respond well to:
- #orthotics
- #corticosteroid
- #exercisebasedrehab including strengthening the surrounding structures and gait modifications
- #manualtherapy including #massagetherapy , #jointmobilization , #nerveflossing etc
- changing footwear
.
I've found that I get immediate relief from general joint mobility and nerve traction helps with immediate relief while intrinsic foot and lower limb strengthening and gait work seems to have helped create greater resiliency for myself.
.
.
.
#footpain #nervepalsy #archsupport #gaittraining #foothealth #footsurgery #podiatry #painscience #massagetreatment #edsawareness #edsinjuries
22 0 14 December, 2019

This week's #ChangeMaker is @j.elliottnw 🤩⁠

Jim completed his PhD at the University of Queensland, Australia (UQ) in 2007 and a post-doctoral fellowship (2010) also at UQ (CCRE-Spine).⁠

He is currently a Professor of Allied Health in the Faculty of Health Sciences at the University of Sydney and the Northern Sydney Local Health District.👨🏻‍🏫⁠

Prior to this, Jim was a tenure-track Associate Professor in the Feinberg School of Medicine at Northwestern University in Chicago, USA, where he remains an adjunct Professor and Principal Investigator of the Neuromuscular Imaging Research Laboratory.⁠

Learn more about Jim and the theory behind effective communication and empathetic skills guided by leaders in the field of interpersonal communication and connection on our "Expert Series: How to Develop Communication, Empathy, and Power Skills to Optimize Patient Outcomes"⁠🙌🏽

This week's #ChangeMaker is @j.elliottnw 🤩⁠
⁠
Jim completed his PhD at the University of Queensland, Australia (UQ) in 2007 and a post-doctoral fellowship (2010) also at UQ (CCRE-Spine).⁠
⁠
He is currently a Professor of Allied Health in the Faculty of Health Sciences at the University of Sydney and the Northern Sydney Local Health District.👨🏻‍🏫⁠
⁠
Prior to this, Jim was a tenure-track Associate Professor in the Feinberg School of Medicine at Northwestern University in Chicago, USA, where he remains an adjunct Professor and Principal Investigator of the Neuromuscular Imaging Research Laboratory.⁠
⁠
Learn more about Jim and the theory behind effective communication and empathetic skills guided by leaders in the field of interpersonal communication and connection on our "Expert Series: How to Develop Communication, Empathy, and Power Skills to Optimize Patient Outcomes"⁠🙌🏽
14 1 14 December, 2019

Had a bad SI flare up yesterday and thought I’d share some of my protocols when aches and pains like this arise.
1. Most important thing: don’t catastrophize. Injuries happen, and they are going to heal in time. Don’t start spiraling into negative thoughts and thinking of the worst case scenario.
2. Focus on basic recovery protocols outside the gym like: nutrition, sleep, and stress management. I made sure to hit my protein macro goal yesterday, and got 10 hours of sleep.
3. Realize that emotional and physical stress/fatigue are not separate and distinct. This is right in the middle of exam season and I have 12 exams in 2 weeks. The added emotional stress is a contributing factor to pain and I understand my total cumulative stress level will be less after next week. Not to mention all sitting involved with studying for exams.
4. Get in the gym and MOVE! People’s first reaction to injury is to rest but the latest research says movement is one of the best things you can do for pain. Again, realize this doesn’t mean to the same intensities as before. I adjusted my RPE based on pain levels in the gym today and focused on what I COULD do (bench and upper body) in the gym instead of what I COULDN’T do.
5. Extra warmup. When things aren’t feeling good, it’s important to take the extra time to do a few more movements before you get going.
6. I tried to tackle the issue head on and went for light exercises directly targeting the musculature around my SI joint. Included is a very basic “rehab” protocol I made for this. No need for super complex “corrective” exercises, the main goal is to get moving. I will be loading into these exercises as my tissue tolerance increases over the next few days, and will be adding reps and sets.

The workout went like this:
90/90s + hold - 3x8 each side
Fire hydrants 2x8 internal + external rotation each side
Single leg reverse crunch 3x8 each side
Eccentric lunges 3x8 each side
Eccentric good mornings w band 3x8
Deficit kettlebell RDL eccentrics 3x8
Single leg RDL bodyweight - 3x12 each side.

Had a bad SI flare up yesterday and thought I’d share some of my protocols when aches and pains like this arise.
1. Most important thing: don’t catastrophize. Injuries happen, and they are going to heal in time. Don’t start spiraling into negative thoughts and thinking of the worst case scenario. 
2. Focus on basic recovery protocols outside the gym like: nutrition, sleep, and stress management. I made sure to hit my protein macro goal yesterday, and got 10 hours of sleep. 
3. Realize that emotional and physical stress/fatigue are not separate and distinct. This is right in the middle of exam season and I have 12 exams in 2 weeks. The added emotional stress is a contributing factor to pain and I understand my total cumulative stress level will be less after next week. Not to mention all sitting involved with studying for exams. 
4. Get in the gym and MOVE! People’s first reaction to injury is to rest but the latest research says movement is one of the best things you can do for pain. Again, realize this doesn’t mean to the same intensities as before. I adjusted my RPE based on pain levels in the gym today and focused on what I COULD do (bench and upper body) in the gym instead of what I COULDN’T do. 
5. Extra warmup. When things aren’t feeling good, it’s important to take the extra time to do a few more movements before you get going. 
6. I tried to tackle the issue head on and went for light exercises directly targeting the musculature around my SI joint. Included is a very basic “rehab” protocol I made for this. No need for super complex “corrective” exercises, the main goal is to get moving. I will be loading into these exercises as my tissue tolerance increases over the next few days, and will be adding reps and sets.

The workout went like this:
90/90s + hold - 3x8 each side
Fire hydrants 2x8 internal + external rotation each side 
Single leg reverse crunch 3x8 each side
Eccentric lunges 3x8 each side
Eccentric good mornings w band 3x8
Deficit kettlebell RDL eccentrics 3x8
Single leg RDL bodyweight - 3x12 each side.
305 17 14 December, 2019

I don't have a lot of mobility in certain areas but it's okay because they are adaptations. If we are going to squat, bench, and deadlift as a SPORT then our bodies will respond a certain way to those stimuli.
.
Squatting and deadlifting has made my back solid, that's because I have to maintain a stiff spine while moving weight. One of my professors said "your lower back is so tight" as if it was a bad thing but yeah…that's what I want. I don't feel "tight" all of the time and if you compare my back to someone who doesn't lift, it will look different. I don't do any mobility work yet I can pop into a deep squat whenever I want because I understand I need to maintain a rigid torso in order to get into a deep squat.
.
Benching has made my shoulders a little stiff. I have a little less shoulder extension and external rotation but I'm okay with that. When I'm lowering the barbell to my chest, I don't want that all of that mobility. I want to be rock solid. Is this the same adaptation that everyone needs? No, but I like powerlifting so it's something that I understand will happen as a result of it.
.
The point I'm trying to make is that if you're training for performance then most likely you're going to have some limitations but the reason for having them is BENEFICIAL. Sprinters will have stiff ankles and that's okay for sprinters despite what your FMS certification says.
.
We just have to understand the demands and realize that these "deficits" may just be a result of an adaptation for those demands.

I don't have a lot of mobility in certain areas but it's okay because they are adaptations. If we are going to squat, bench, and deadlift as a SPORT then our bodies will respond a certain way to those stimuli.
.
Squatting and deadlifting has made my back solid, that's because I have to maintain a stiff spine while moving weight. One of my professors said "your lower back is so tight" as if it was a bad thing but yeah…that's what I want. I don't feel "tight" all of the time and if you compare my back to someone who doesn't lift, it will look different. I don't do any mobility work yet I can pop into a deep squat whenever I want because I understand I need to maintain a rigid torso in order to get into a deep squat.
.
Benching has made my shoulders a little stiff. I have a little less shoulder extension and external rotation but I'm okay with that. When I'm lowering the barbell to my chest, I don't want that all of that mobility. I want to be rock solid. Is this the same adaptation that everyone needs? No, but I like powerlifting so it's something that I understand will happen as a result of it.
.
The point I'm trying to make is that if you're training for performance then most likely you're going to have some limitations but the reason for having them is BENEFICIAL. Sprinters will have stiff ankles and that's okay for sprinters despite what your FMS certification says.
.
We just have to understand the demands and realize that these "deficits" may just be a result of an adaptation for those demands.
321 25 14 December, 2019

The postural alignment of sitting in a chair isn’t inherently bad for your body. But it can definitely seem like it is because after sitting motionless in the same position for 8+ hours, trying to move around freely doesn’t feel so great. But then again, does holding any one position for a long time really feel that great?

Blaming one postural position for our pain is a fault in reasoning. We’re only seeing one aspect of a situation and concluding that it is the reason.

We do this for many issues we encounter throughout our experience. In the world of physical therapy, biomechanics, posture, and form all take a considerable share of blame for pain and reduced wellbeing. “Your structural alignment is why you hurt!” is the common explanation given.

Truthfully, if you don’t feel so great after a long day at work, it’s probably not solely because of the position you sit in. Consider the other pieces of the puzzle. You’re choosing a single postural position for yourself and holding it for a day. You’re not moving. You’re dealing with numerous conceptual problems with no real physically-driven remedy. Maybe you’re also taking in a lot of low grade stimulants and eating highly processed food. There’s artificial lighting everywhere and not much fresh air.

You’re surprised how bad your body feels when you finally get out of 8 hours of motionlessness and try to cram in a day’s worth of movement into an hour by exercising intensely.

But that pain in your low back you felt after spin class is caused solely by the poor biomechanics of sitting, right?

It’s important that we see the bigger picture of our health and well-being. Sure, biomechanics do play a part in how we move around and lift things. It’s even more important when the load increases (running more/faster or lifting heavier) but it’s only a piece of the pie.

Stress, diet, sleep, relationships and connection with others, your value system, time spent immobile (and so much more), are all contributing factors in how you feel, your resiliency, and overall well-being. If your back hurts, it might be worth looking more at your lifestyle as a whole and less about one very specific part.

The postural alignment of sitting in a chair isn’t inherently bad for your body. But it can definitely seem like it is because after sitting motionless in the same position for 8+ hours, trying to move around freely doesn’t feel so great. But then again, does holding any one position for a long time really feel that great?

Blaming one postural position for our pain is a fault in reasoning. We’re only seeing one aspect of a situation and concluding that it is the reason.

We do this for many issues we encounter throughout our experience. In the world of physical therapy, biomechanics, posture, and form all take a considerable share of blame for pain and reduced wellbeing. “Your structural alignment is why you hurt!” is the common explanation given.

Truthfully, if you don’t feel so great after a long day at work, it’s probably not solely because of the position you sit in. Consider the other pieces of the puzzle. You’re choosing a single postural position for yourself and holding it for a day. You’re not moving. You’re dealing with numerous conceptual problems with no real physically-driven remedy. Maybe you’re also taking in a lot of low grade stimulants and eating highly processed food. There’s artificial lighting everywhere and not much fresh air.

You’re surprised how bad your body feels when you finally get out of 8 hours of motionlessness and try to cram in a day’s worth of movement into an hour by exercising intensely.

But that pain in your low back you felt after spin class is caused solely by the poor biomechanics of sitting, right?

It’s important that we see the bigger picture of our health and well-being. Sure, biomechanics do play a part in how we move around and lift things. It’s even more important when the load increases (running more/faster or lifting heavier) but it’s only a piece of the pie.

Stress, diet, sleep, relationships and connection with others, your value system, time spent immobile (and so much more), are all contributing factors in how you feel, your resiliency, and overall well-being. If your back hurts, it might be worth looking more at your lifestyle as a whole and less about one very specific part.
44 3 14 December, 2019

Sometimes after an injury it can be easy to get down in the dumps. If you find yourself always saying things like “Why me?” “This always happens to me” “I’ll never get better” “I’ll always be in pain”. If you’re saying those things to yourself you’re right. That’s because your thoughts can have a direct implication on the pain you feel and how intense it could be. .
.
Try changing your mind set. Instead try saying things like “I will get better” “I won’t be in pain forever” “I will learn how to get out of pain and reclaim my life” “I am in control” Allow yourself to set mini goals over time and for the love of God, do not fear moving. Above all else, that is the best thing you can do for yourself. .
.
Double tap if you agree

Sometimes after an injury it can be easy to get down in the dumps. If you find yourself always saying things like “Why me?” “This always happens to me” “I’ll never get better” “I’ll always be in pain”. If you’re saying those things to yourself you’re right. That’s because your thoughts can have a direct implication on the pain you feel and how intense it could be. .
.
Try changing your mind set. Instead try saying things like “I will get better” “I won’t be in pain forever” “I will learn how to get out of pain and reclaim my life” “I am in control” Allow yourself to set mini goals over time and for the love of God, do not fear moving. Above all else, that is the best thing you can do for yourself. .
.
Double tap if you agree
16 1 14 December, 2019

Happy Snowy Saturday! ❄️

Here are some random fitness and health tips that you may find useful as you peruse the Instagramz:

👉🏼 If using the scale as a metric for weight loss, more data is better than less since the weekly average is more important than any of the specific data points. We generally recommend for most clients to weigh in at least 3x/week. By the way, regularly monitoring bodyweight is associated in those with generally better health.

👉🏼 Eating less [insert any food group that is currently trendy to demonize] will help with weight loss in so far as you are removing calories. There's nothing magic or evil about kale or sugar.

👉🏼 Weight loss is not the same as fat loss. Ideally, most folks should aim for a healthy body composition that takes into consideration a healthy BMI AND a waist circumference <40 inches (males) and <35 inches (females) taken around the naval. A waist measurement taken in conjunction with regular weigh-ins is ideal.

If you have any questions or have anything you would add then leave us a comment below! 😎

Model: @tyler_morrow_mshc
Photo: @dadslunch

@tim_mshc
@tyler_mshc

Happy Snowy Saturday! ❄️
•
Here are some random fitness and health tips that you may find useful as you peruse the Instagramz:
•
👉🏼 If using the scale as a metric for weight loss, more data is better than less since the weekly average is more important than any of the specific data points. We generally recommend for most clients to weigh in at least 3x/week. By the way, regularly monitoring bodyweight is associated in those with generally better health.
•
👉🏼 Eating less [insert any food group that is currently trendy to demonize] will help with weight loss in so far as you are removing calories. There's nothing magic or evil about kale or sugar.
•
👉🏼 Weight loss is not the same as fat loss. Ideally, most folks should aim for a healthy body composition that takes into consideration a healthy BMI AND a waist circumference <40 inches (males) and <35 inches (females) taken around the naval. A waist measurement taken in conjunction with regular weigh-ins is ideal.
•
If you have any questions or have anything you would add then leave us a comment below! 😎
•
Model: @tyler_morrow_mshc 
Photo: @dadslunch
•
@tim_mshc
@tyler_mshc
33 3 14 December, 2019

Another excellent post by ‘The Sports Physio’ @adammeakins -
More complex is not always better. Sometimes we have to remember to keep it simple!
-
"If your shoulder injured athlete is doing more leg, bosu, balance, core work than upper limb strengthening, endurance, control work, something is going wrong."
-
#osteopathy #osteopathyworks #rehab #sportsinjury #painscience #movement #bristol

Another excellent post by ‘The Sports Physio’ @adammeakins -
More complex is not always better. Sometimes we have to remember to keep it simple!
-
"If your shoulder injured athlete is doing more leg, bosu, balance, core work than upper limb strengthening, endurance, control work, something is going wrong."
-
#osteopathy #osteopathyworks #rehab #sportsinjury #painscience #movement #bristol
3 0 14 December, 2019

There’s a lot of talk about pain and training these days....... Whether or not it’s normal to have pain... Would you rather:
1) have a lower risk for injury, non-functional overreaching, and (edit) slow progress

Or

2) be injured and have pain 1-2 x per year for extended periods of time with less progress and lower motivation because of it?

What are your thoughts and expectations about the possibility of encountering pain, injury, and less progress in Barbell training? 👇🏻👇🏻👇🏻

There’s a lot of talk about pain and training these days....... Whether or not it’s normal to have pain... Would you rather:
1) have a lower risk for injury, non-functional overreaching, and (edit) slow progress

Or

2) be injured and have pain 1-2 x per year for extended periods of time with less progress and lower motivation because of it?

What are your thoughts and expectations about the possibility of encountering pain, injury, and less progress in Barbell training? 👇🏻👇🏻👇🏻
204 37 14 December, 2019

Keep your warmup Simple & Effective.
-
This is it..
-
We have made it as simple as possible for you guys.
-
You don't need to waste time but this also means that you need to start with an easy version like wall pushups and aussie pullups, or empty barbell drills.
-
People don't wanna drop their ego and do this. So they warmup intense and SHITTY.
-
Don't do this mistake. Train smart or take our help. Get your plan made by us.
-
D.M. FITNAT 🇮🇳.

Keep your warmup Simple & Effective.
-
This is it..
-
We have made it as simple as possible for you guys.
-
You don't need to waste time but this also means that you need to start with an easy version like wall pushups and aussie pullups, or empty barbell drills.
-
People don't wanna drop their ego and do this. So they warmup intense and SHITTY.
-
Don't do this mistake. Train smart or take our help. Get your plan made by us.
-
D.M. FITNAT 🇮🇳.
117 5 14 December, 2019

We can argue semantics and choice of language in the quote however the point still stands
.
Your clients are the ones who will drive their recovery. Sometimes they are their own worst enemy.
.
It is our jobs to help them realise that and give them strategies to move outside of their cycle

We can argue semantics and choice of language in the quote however the point still stands
.
Your clients are the ones who will drive their recovery. Sometimes they are their own worst enemy.
.
It is our jobs to help them realise that and give them strategies to move outside of their cycle
195 7 14 December, 2019

On the 1st day of Christmas Coach Nick gave to me ad populum fallacy!!

We start the 12 days of fallacies with what’s known as Argumentum ad populum or “argument to the people”. This fallacy refers to when people accept a claim simply due to how popular the claim or idea is.

The fact that something is popular is not a valid reason for using it as logic or as the main point to an argument as there have been many times where the majority of people have thought one way but were wrong.

Two good examples would be when most people knew the world was flat and when most people knew blood letting cured diseases.

Now a days you will see ad populum in the form of “everyone knows you shouldn’t flex your back when you lift” or “everyone knows your knees shouldn’t cave in at all when you squat”.

Do your best to avoid using this fallacy and try not to let people use it in a discussion if you hope to have a productive discussion. •
#fallacy #logic #reason #science #painscience #pain #physicaltherapy #physicaltherapist #physiotherapy #physio #physiology #chiropractor #coaching #strength #strengthtraining #strengthandconditioning #strengthandconditioningcoach #training #powerlifting #lifting

On the 1st day of Christmas Coach Nick gave to me ad populum fallacy!!
•
We start the 12 days of fallacies with what’s known as Argumentum ad populum or “argument to the people”. This fallacy refers to when people accept a claim simply due to how popular the claim or idea is.
•
The fact that something is popular is not a valid reason for using it as logic or as the main point to an argument as there have been many times where the majority of people have thought one way but were wrong.
•
Two good examples would be when most people knew the world was flat and when most people knew blood letting cured diseases.
• 
Now a days you will see ad populum in the form of “everyone knows you shouldn’t flex your back when you lift” or “everyone knows your knees shouldn’t cave in at all when you squat”.
•
Do your best to avoid using this fallacy and try not to let people use it in a discussion if you hope to have a productive discussion. •
#fallacy #logic #reason #science #painscience #pain #physicaltherapy #physicaltherapist #physiotherapy #physio #physiology #chiropractor #coaching #strength #strengthtraining #strengthandconditioning #strengthandconditioningcoach #training #powerlifting #lifting
25 8 14 December, 2019

Isophit can help eliminate neck pain.

Introducing my man @ng_byron to @isophit_hq at the @jccsf in San Fransisco.
Thank you @mattysimpsonweber for hooking us up.

#isophit #isometrics #neckpain #pain #painscience #mobility #health #rehab #rehabiltation #movementismedicine #sanfrancisco #sanfran

Isophit can help eliminate neck pain.

Introducing my man @ng_byron to @isophit_hq at the @jccsf in San Fransisco. 
Thank you @mattysimpsonweber for hooking us up.

#isophit #isometrics #neckpain #pain #painscience #mobility #health #rehab #rehabiltation #movementismedicine #sanfrancisco #sanfran
13 0 14 December, 2019

Very happy to see this published as Ben (HDR student and colleague here at Bond) has a phenomenal work ethic and works his arse off. He’s dead smart too, and a bloody ninja with electronics!
#physio #physiotherapy #physicaltherapy #rehab #prehab #painscience #kettlebellphysio #DPT #DPhty #fisioterapia #thekettlebellphysio #globalpt #BondPhysio #chiro #osteo

Very happy to see this published as Ben (HDR student and colleague here at Bond) has a phenomenal work ethic and works his arse off. He’s dead smart too, and a bloody ninja with electronics! 
#physio #physiotherapy #physicaltherapy #rehab #prehab #painscience #kettlebellphysio #DPT #DPhty #fisioterapia #thekettlebellphysio #globalpt #BondPhysio #chiro #osteo
153 3 14 December, 2019

My tips for a bench press correlate directly to a dumbbell chest press. .
.
To get the most out of this exercise and ensure you don’t just jam your shoulders up:
⚫️on your toes but drive those heels down.
⚫️keep your chest up.
⚫️keep your shoulders down and back towards your bum.
.
.
Doing all this will help you drive through your pecs, while maintaining thoracic extension. Creating a great platform for your shoulder blades to do their thing 💪🏻✅.
.
.
P.s I like to start with the dumbbells at the top of my thigh so that when I fall back into the bench, we are good to go ❗️
.
.
Tag someone looking to implement this exercise into their routine 👇🏻👇🏻

My tips for a bench press correlate directly to a dumbbell chest press. .
.
To get the most out of this exercise and ensure you don’t just jam your shoulders up:
⚫️on your toes but drive those heels down.
⚫️keep your chest up.
⚫️keep your shoulders down and back towards your bum.
.
.
Doing all this will help you drive through your pecs, while maintaining thoracic extension. Creating a great platform for your shoulder blades to do their thing 💪🏻✅.
.
.
P.s I like to start with the dumbbells at the top of my thigh so that when I fall back into the bench, we are good to go ❗️
.
.
Tag someone looking to implement this exercise into their routine 👇🏻👇🏻
76 12 14 December, 2019

Top #painscience posts

Everyone worries when they have pain during exercises, but pain during rehab exercises is OKAYYY. I actually expect there to be pain when I begin to reintroduce load to tendons.

How much is too much? Read below to find out!

Repost from @dr.caleb.burgess


💥Tendon Pain and Loading💥
-
💥 Tendinopathy (Tendon pain) truth number 1: it does not improve LONG TERM with rest. The pain may settle in the SHORT TERM, but returning to the previously aggravating activity is often painful again, as rest does nothing to increase the LOAD TOLERANCE of the tendon. So what can you do?
-
💯 Progressively LOAD the tendon based on symptom irritability (response to load) as well as address any biomechanical issues that may be overloading the tendon in a NON-OPTIMAL way
-
📚 A cool study from Silbernagel et al. 2007 showed that you can safely continue some activity - like running - with achilles tendinopathy, by using a pain-monitoring model (see picture). This did not demonstrate any negative effects and allowed some continued running. This same concept can be applied during specific exercise/rehab to progressively load the tendon in a safe and effective way👌🏼
-
🔹Pain 0-3/10: SAFE zone ➡️ OK to keep going
🔹Pain 4-5/10: ACCEPTABLE ➡️ OK to keep going but be careful to not push much past this
🔹Pain 6-10/10: STOP 🛑
-
🕒 24 hour pain behavior AFTER exercise seems to be more critical than pain DURING exercise. Stable pain is OK, but if there is increased pain or EMS (Early Morning Stiffness) a DAY LATER, decrease the load the next time you exercise. Modifying load is important in settling tendon pain, but tendons need to be loaded progressively so that they can develop greater tolerance to load over time
-
📚 Future research must explore if this approach can be applied for different activities/sports and for other types of tendinopathy
-
📸 Original Photo cred: @running.physio

#tendonpain #tendinopathy #tendonitis #tendinosis #painscience #physicaltherapy

Everyone worries when they have pain during exercises, but pain during rehab exercises is OKAYYY. I actually expect there to be pain when I begin to reintroduce load to tendons.
—
How much is too much? Read below to find out!
—
Repost from @dr.caleb.burgess
—
—
💥Tendon Pain and Loading💥
-
💥 Tendinopathy (Tendon pain) truth number 1: it does not improve LONG TERM with rest. The pain may settle in the SHORT TERM, but returning to the previously aggravating activity is often painful again, as rest does nothing to increase the LOAD TOLERANCE of the tendon. So what can you do?
-
💯 Progressively LOAD the tendon based on symptom irritability (response to load) as well as address any biomechanical issues that may be overloading the tendon in a NON-OPTIMAL way
-
📚 A cool study from Silbernagel et al. 2007 showed that you can safely continue some activity - like running - with achilles tendinopathy, by using a pain-monitoring model (see picture). This did not demonstrate any negative effects and allowed some continued running. This same concept can be applied during specific exercise/rehab to progressively load the tendon in a safe and effective way👌🏼
-
🔹Pain 0-3/10: SAFE zone ➡️ OK to keep going
🔹Pain 4-5/10: ACCEPTABLE ➡️ OK to keep going but be careful to not push much past this
🔹Pain 6-10/10: STOP 🛑
-
🕒 24 hour pain behavior AFTER exercise seems to be more critical than pain DURING exercise. Stable pain is OK, but if there is increased pain or EMS (Early Morning Stiffness) a DAY LATER, decrease the load the next time you exercise. Modifying load is important in settling tendon pain, but tendons need to be loaded progressively so that they can develop greater tolerance to load over time
-
📚 Future research must explore if this approach can be applied for different activities/sports and for other types of tendinopathy
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📸 Original Photo cred: @running.physio
—
#tendonpain #tendinopathy #tendonitis #tendinosis #painscience #physicaltherapy
1,633 62 27 July, 2019

Your brain is healthy. Your brain is brilliant! It may be set to an overly-sensitive pain setting right now, but that doesn't mean that it's broken or damaged goods. It can learn, it can heal, and it can be trained to break the cycle of chronic pain. Get practical tools and techniques to help you do it in the Curable app 😊
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.
#mindbodyhealth #chronicpain #chronicpainwarrior #painscience #paininthebrain #painjourney #mindbodyconnection #biopsychosocial

Your brain is healthy. Your brain is brilliant! It may be set to an overly-sensitive pain setting right now, but that doesn't mean that it's broken or damaged goods. It can learn, it can heal, and it can be trained to break the cycle of chronic pain.  Get practical tools and techniques to help you do it in the Curable app 😊
.
.
#mindbodyhealth #chronicpain #chronicpainwarrior #painscience #paininthebrain #painjourney #mindbodyconnection #biopsychosocial
1,239 14 22 November, 2019

A few randomised controlled trials that lie in a growing base of evidence, showing that there are definitely sub groups of our population that can be treated conservatively
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A lot of studies are now showing no difference between having surgery or exercise therapy. This is huge considering the cost associated with surgery the majority of the time!
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Trust what exercise can do and educate your patients accordingly!
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Frobell, R. B., Roos, E. M., Roos, H. P., Ranstam, J., & Lohmander, L. S. (2010). A randomized trial of treatment for acute anterior cruciate ligament tears. New England Journal of Medicine, 363(4), 331-342.
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Skou, S. T., Roos, E. M., Laursen, M. B., Rathleff, M. S., Arendt-Nielsen, L., Simonsen, O., & Rasmussen, S. (2015). A randomized, controlled trial of total knee replacement. New England Journal of Medicine, 373(17), 1597-1606.
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Kise, N. J., Risberg, M. A., Stensrud, S., Ranstam, J., Engebretsen, L., & Roos, E. M. (2016). Exercise therapy versus arthroscopic partial meniscectomy for degenerative meniscal tear in middle aged patients: randomised controlled trial with two year follow-up. bmj, 354, i3740.

A few randomised controlled trials that lie in a growing base of evidence, showing that there are definitely sub groups of our population that can be treated conservatively
.
A lot of studies are now showing no difference between  having surgery or exercise therapy. This is huge considering the cost associated with surgery the majority of the time!
.
Trust what exercise can do and educate your patients accordingly!
.
Frobell, R. B., Roos, E. M., Roos, H. P., Ranstam, J., & Lohmander, L. S. (2010). A randomized trial of treatment for acute anterior cruciate ligament tears. New England Journal of Medicine, 363(4), 331-342.
.
Skou, S. T., Roos, E. M., Laursen, M. B., Rathleff, M. S., Arendt-Nielsen, L., Simonsen, O., & Rasmussen, S. (2015). A randomized, controlled trial of total knee replacement. New England Journal of Medicine, 373(17), 1597-1606.
.
Kise, N. J., Risberg, M. A., Stensrud, S., Ranstam, J., Engebretsen, L., & Roos, E. M. (2016). Exercise therapy versus arthroscopic partial meniscectomy for degenerative meniscal tear in middle aged patients: randomised controlled trial with two year follow-up. bmj, 354, i3740.
520 16 30 October, 2019

[ SCIATICA ]
---
I posted this yesterday, but I'm going to mention it again. I've been working on a free e-book. I know, I know.. who doesn't have an e-book these days. But, my goal with this one was to answer the most common question(s) I get via DM and email, and also to give you some insight in to who I am as well as my background. I get a lot of questions on my education, how I treat, etc. And instead of answering the same question over and over, this will allow me to simply send you a link to read the in-depth answer to your question. If you want me to send you a DM when the book is released (most likely this Saturday), comment on this post "I'm interested" and I will send you a DM with the link when it's ready.

Back to your regularly scheduled programming.

Let's talk sciatica.

You have undoubtedly heard of someone, maybe yourself, having sciatica. The term gets thrown around to describe any symptom in the leg, although a symptom in the leg is not inherently sciatica.

Typically it will be a pain or electric type symptom that shoots into the butt, or back of the thigh. It can also feel like a numbness of tingling. It can be transient in nature in many cases and resolve on it's own.

But I typically suggest seeing a healthcare professional if you're experiencing neurological symptoms as it can be very difficult to deal with.

That said, I've got some sliders, tensioners and flossing demo'd in the video. Sliders are essentially slacking one end of the body and moving within that slack. Tensioners are essentially pulling at both ends which is more aggressive and not usually something I go to often. Flossing is probably some combination of the two.
-
🔑  The goal is not to aggravate symptoms. So start gentle with any of these. Of note, many people will feel tension in the slump test position. This doesn't necessarily mean anything.
-
💬 Now accepting new patients - in person and remote online consultations. (bit.ly/RehabWithNick) or just click the link in my bio

𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT
#HealthStrengthSpine

[ SCIATICA ]
---
I posted this yesterday, but I'm going to mention it again. I've been working on a free e-book. I know, I know.. who doesn't have an e-book these days. But, my goal with this one was to answer the most common question(s) I get via DM and email, and also to give you some insight in to who I am as well as my background. I get a lot of questions on my education, how I treat, etc. And instead of answering the same question over and over, this will allow me to simply send you a link to read the in-depth answer to your question. If you want me to send you a DM when the book is released (most likely this Saturday), comment on this post "I'm interested" and I will send you a DM with the link when it's ready.

Back to your regularly scheduled programming.

Let's talk sciatica.

You have undoubtedly heard of someone, maybe yourself, having sciatica. The term gets thrown around to describe any symptom in the leg, although a symptom in the leg is not inherently sciatica.

Typically it will be a pain or electric type symptom that shoots into the butt, or back of the thigh. It can also feel like a numbness of tingling. It can be transient in nature in many cases and resolve on it's own.

But I typically suggest seeing a healthcare professional if you're experiencing neurological symptoms as it can be very difficult to deal with.

That said, I've got some sliders, tensioners and flossing demo'd in the video. Sliders are essentially slacking one end of the body and moving within that slack. Tensioners are essentially pulling at both ends which is more aggressive and not usually something I go to often. Flossing is probably some combination of the two.
-
🔑  The goal is not to aggravate symptoms. So start gentle with any of these. Of note, many people will feel tension in the slump test position. This doesn't necessarily mean anything.
-
💬 Now accepting new patients - in person and remote online consultations. (bit.ly/RehabWithNick) or just click the link in my bio

𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT
#HealthStrengthSpine
9,715 491 1 June, 2019

There are so many things that we do in our everyday life that can potentially give us discomfort when we overdo them but we don't classify them as detrimental. I recently went backpacking with my girlfriend in Europe for almost three weeks and we walked an average of 15 miles after only maybe doing 5 miles a day prior. Our body ached but we didn't think walking was bad for us.
.
A lot of what we think is detrimental stems from social learning that occurs from friends or maybe people who we perceive to be an authority figure(parents, teachers, etc). Common examples that we hear in the rehab field are "make sure you pick up the box correctly or you'll hurt yourself", "leg extensions are bad for your knees", "my pelvis is too anteriorly pelvic tilted", etc.
.
Most of these narratives don't necessarily have any evidence behind them but when you begin to feel certain sensations as a result from performing those activities or sustaining certain positions, you begin to attribute THAT to the sole reason of your discomfort. The truth is that A LOT of what we do can be painful if the applied load is greater than the tissue tolerance. Another way to mitigate that is changing positions but if you don't have variability then you're going to overload one position.
.
This doesn’t make the movement or the position BAD. With that logic, we shouldn't be doing a lot of things that we deem are "good". Just some food for thought.

There are so many things that we do in our everyday life that can potentially give us discomfort when we overdo them but we don't classify them as detrimental. I recently went backpacking with my girlfriend in Europe for almost three weeks and we walked an average of 15 miles after only maybe doing 5 miles a day prior. Our body ached but we didn't think walking was bad for us.
.
A lot of what we think is detrimental stems from social learning that occurs from friends or maybe people who we perceive to be an authority figure(parents, teachers, etc). Common examples that we hear in the rehab field are "make sure you pick up the box correctly or you'll hurt yourself", "leg extensions are bad for your knees", "my pelvis is too anteriorly pelvic tilted", etc.
.
Most of these narratives don't necessarily have any evidence behind them but when you begin to feel certain sensations as a result from performing those activities or sustaining certain positions, you begin to attribute THAT to the sole reason of your discomfort. The truth is that A LOT of what we do can be painful if the applied load is greater than the tissue tolerance. Another way to mitigate that is changing positions but if you don't have variability then you're going to overload one position.
.
This doesn’t make the movement or the position BAD. With that logic, we shouldn't be doing a lot of things that we deem are "good". Just some food for thought.
794 20 2 November, 2019

What an amazing gift the nervous system is. It learns what we teach it, and it always allows us the opportunity to change course 🧠💕
.
.
If your nervous system has learned that regular activities like sitting, standing, bending forward, having sex, or going for a walk are DANGEROUS, it’s likely these habits can be unlearned, too (especially when doctors cannot find evidence of physical tissue damage).
.
.
Finally, scientists are finding the real physical proof that this pain is REAL and experienced just as intensely as the pain associated with tissue damage... that proof is just coming from an unexpected source: brain imaging! 🧠 it’s also amazing news, because it means there is a lot more opportunity for power and control than we ever dreamed.
.
Retraining the nervous system will not happen overnight, and the process/ results will look different for everyone. But wow, is it worth the effort! ☺️🙌
.
#chronicpain #chronicillness #mindbodyhealth #painscience #timetoheal #healingjourney #mindbodygreen

What an amazing gift the nervous system is. It learns what we teach it, and it always allows us the opportunity to change course 🧠💕
.
.
If your nervous system has learned that regular activities like sitting, standing, bending forward, having sex, or going for a walk are DANGEROUS, it’s likely these habits can be unlearned, too (especially when doctors cannot find evidence of physical tissue damage).
.
.
Finally, scientists are finding the real physical proof that this pain is REAL and experienced just as intensely as the pain associated with tissue damage... that proof is just coming from an unexpected source: brain imaging! 🧠 it’s also amazing news, because it means there is a lot more opportunity for power and control than we ever dreamed.
.
Retraining the nervous system will not happen overnight, and the process/ results will look different for everyone. But wow, is it worth the effort! ☺️🙌
.
#chronicpain #chronicillness #mindbodyhealth #painscience #timetoheal #healingjourney #mindbodygreen
1,382 26 23 July, 2019

▪️Culturally we have this notion of a certain posture being “correct” and all others being “bad” because they deviate from that ideal. But that deviation can be beneficial while forcing individuals into “correct” postures may be detrimental
__
▪️To get why, let’s talk what can contribute to the postures we assume
__
☑️ Muscle strength
☑️ Muscle length/stiffness/flexibility .
☑️ Mood - for example depression has been found to correlate with slouched postures
☑️ Individual anatomy - differences in spine shape, hip shape, leg length, etc. all result in different postures
☑️ Tissue pathology
☑️ Pain
__
▪️We fixate on the first two & tend to fully credit them with the postures we take on. However, the others are often bigger factors... and the final two are the reason for this post
__
▪️Our bodies are smart & adaptable. When hurt or injured we tend to find ways to avoid stressing the hurt/injured area - just think about how you walked last time you stubbed your toe or tweaked your knee
__
▪️The same occurs when in pain or when a tissue is injured. If we strained a muscle in the neck or irritated a disc we may adapt a shortened position & have our head tilted farther to one side, if we hurt a vertebral joint we may slouch to take pressure of it, etc
__
▪️This is important because often when ppl are in these positions we jump to “correcting” it - but that may be harmful & place increased stress on an already overstressed tissue & making things worse rather than better
__
▪️Do we ever want to return them to the “correct” posture? Often yes, but not always. Once tissues have healed & can again take that increased force we may want to gradually build back to it. But there are times the tissue pathology won’t change (like spinal stenosis) & forcing the individual into the “correct” posture will likely only be detrimental regardless of timeframe
__
🗝 Posture is surprisingly complex with many contributors. Don’t blindly assume deviations from “correct” are pathological or that people will always be better off correcting their “bad” posture
__
👯‍♀️ Have a friend who could use this? Tag them!

▪️Culturally we have this notion of a certain posture being “correct” and all others being “bad” because they deviate from that ideal. But that deviation can be beneficial while forcing individuals into “correct” postures may be detrimental 
__
▪️To get why, let’s talk what can contribute to the postures we assume 
__
☑️ Muscle strength
☑️ Muscle length/stiffness/flexibility .
☑️ Mood - for example depression has been found to correlate with slouched postures
☑️ Individual anatomy - differences in spine shape, hip shape, leg length, etc. all result in different postures
☑️ Tissue pathology
☑️ Pain 
__
▪️We fixate on the first two & tend to fully credit them with the postures we take on. However, the others are often bigger factors... and the final two are the reason for this post 
__
▪️Our bodies are smart & adaptable. When hurt or injured we tend to find ways to avoid stressing the hurt/injured area - just think about how you walked last time you stubbed your toe or tweaked your knee 
__
▪️The same occurs when in pain or when a tissue is injured. If we strained a muscle in the neck or irritated a disc we may adapt a shortened position & have our head tilted farther to one side, if we hurt a vertebral joint we may slouch to take pressure of it, etc 
__
▪️This is important because often when ppl are in these positions we jump to “correcting” it - but that may be harmful & place increased stress on an already overstressed tissue & making things worse rather than better 
__
▪️Do we ever want to return them to the “correct” posture? Often yes, but not always. Once tissues have healed & can again take that increased force we may want to gradually build back to it. But there are times the tissue pathology won’t change (like spinal stenosis) & forcing the individual into the “correct” posture will likely only be detrimental regardless of timeframe 
__
🗝 Posture is surprisingly complex with many contributors. Don’t blindly assume deviations from “correct” are pathological or that people will always be better off correcting their “bad” posture 
__
👯‍♀️ Have a friend who could use this? Tag them!
1,406 24 19 November, 2019