Wednesday, April 18, 2018

Foam Rolling

FOAM ROLLING
———
Great post from EMBRK Lifestyle.
・・・
💡 The amount of time I've seen some people spend on a foam roller (way too long), you would think their workout split is push/pull/foam roll. Let's dive into what foam rolling does, what it does not do, how it works and how we can optimize our results.
.
🔹Foam rolling does(based on research):
-Increase range of motion (albeit for a short time <10 minutes)
-Decrease delayed onset muscle soreness (DOMS) when foam rolling post-workout
.
🔹Foam rolling does not (based on research):
-Break adhesions or knots in your fascia (takes over 9000N of force to influence fascia 1%, amateur boxers can punch on average roughly 2500N to give you an idea of how much force that requires)
-Increase muscle performance (it does not decrease it either)
.
🔹Mechanism of how foam rolling works (mainly theoretical, still needs more research):
-If we are not breaking knots or adhesions then how do we get new range of motion? It kind of works like a massage in the sense that we believe the foam rolling is decreasing neurological tone in the muscle. If we decrease the tone then we can have better tissue extensibility (limited).
-The 'massage' that foam roll gives may also help improve blood flow which is why it may help prevent DOMS (yet to be researched on a physiological level).
.
🔹 Optimizing our foam rolling routine (based on research):
-Used in conjunction with static/dynamic stretching and loading yielded longer results
-4x30 seconds had the same amount of ROM benefits as 2x10 seconds, so stop rolling yourself like a pasta
-You should not spend more than a couple of minutes (<5 minutes) foam rolling before and after workouts IF you want to use it as a tool
••••••••••
📚Cheatham SW, et al. The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. Int J Sports Phys Ther. 2015.

Thursday, March 22, 2018

Owner's Manual for Life on Earth

When you were born, you didn't come with an owner's manual;
These guidelines make life work better.
You will receive a body. You may like it or hate it, but it's the only thing you are sure to keep for the rest of your life.
You will learn lessons. You are enrolled in a full-time informal school called "Life on Planet Earth."
Every person or incident is the Universal Teacher.
There are no mistakes, only lessons. Growth is a process of experimentation.
“Failures" are as much a part of the process as "success."
A lesson is repeated until learned. It is presented to you in various forms until you learn it -- then you can go on to the next lesson.
If you don't learn easy lessons, they get harder. External problems are a precise reflection of your internal state. When you clear inner obstructions, your outside world changes. Pain is how the universe gets your attention.
You will know you've learned a lesson when your actions change. Wisdom is practice. A little of something is better than a lot of nothing.
"There" is no better than "here." When your "there" becomes a "here" you will simply obtain another "there" that again looks better than "here."
Others are only mirrors of you. You cannot love or hate something about another unless it reflects something you love or hate in yourself.
Your life is up to you. Life provides the canvas; you do the painting. Take charge of your life --or someone else will.
You always get what you want. Your subconscious rightfully determines what energies, experiences, and people you attract -- therefore, the only foolproof way to know what you want is to see what you have. There are no victims, only students.
There is no right or wrong, but there are consequences. Moralizing doesn't help. Judgments only hold the patterns in place. Just do your best.
Your answers lie inside you. Children need guidance from others; as we mature, we trust our hearts, where the Laws of Spirit are written. You know more than you have heard or read or been told. All you need to do is to look, listen, and trust.
You will forget all this.
You can remember any time you wish.

Tuesday, March 13, 2018

Your Brain Loves The Gym


"Think about the brain like a muscle. The more you're working out, the bigger and stronger your hippo-campus and prefrontal cortex gets. ⠀

🔹Why is that important? Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise over your lifetime,you're not going to cure dementia or Alzheimer's disease, but what you're going to do is you're going to create the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect.⠀

🔹You can think of exercise, therefore, as a supercharged 401K for your brain, and it's even better, because it's free.⠀

Working with Katie Platt

 Great working with Katie, restoring her knee\leg to full function. 
We’re closing in on max improvement soon...
Grateful for the opportunity to help and having a new found friend in our circle! 
You can learn more about Katie’s way of helping others Little Creek Yoga and The Camellia House!

Sunday, March 11, 2018

The Spenii-Rhomboid-Serratus Sling

So often I get questioned of “how come my neck hurts on the right, yet my shoulder hurts on the left (vv)...
This picture illustrates the:
“Splenii-Rhomboid-Serratus-Sling”
It shows what muscle groups can be involved in ‘compensating’ while one or the other site can be the Origin of Pain. 
Hence it is best to treat not only the original site of pain, but also the surrounding muscle groups. 

Please call our office 337.264-6282 for any more info, or to schedule an evaluation\treatment. 

Tuesday, March 6, 2018

Reduce risk of Arthritis

CARTILAGE HEALTH
----------
Of our major synovial (freely movable) joints, the knee and hip are most affected by osteoarthritis (OA). Although the exact cause of OA is unknown and probably varies somewhat from person to person, factors such as advanced age and mechanical ⚙️injury to a joint are associated with the development of OA.
.
As the condition progresses, articular cartilage begins to soften and demonstrate fibrillations (shown here). At the same time, the underlying bone may hypertrophy due to having to accommodate extra stress as the cartilage matrix becomes disrupted.
.
So, what can you do to help maintain cartilage health 🤷🏼‍♂️? There are a few things and they revolve around loading the cartilage appropriately in order to help optimize nutrient delivery to this tissue.
.
✅First and foremost, excessive stress (increased weight/height ratio, excessive exercise without sufficient rest 🛌, etc) have been associated with early cartilage breakdown.
.
✅On the flip side, inadequate loading of cartilage (sedentary lifestyle) and not using a joint through it's full range of motion may impair nutrient 🍗delivery.
.
Cartilage, unlike many other tissues, does not have a pump to deliver nutrients, so it relies on a special type of diffusion called imbibition.  You can think of your articular cartilage like a sponge and in order for water, synovial fluid and nutrients to move in and out, the sponge must be squished (loaded) and then unloaded so that absorption can occur. This is why loading a joint appropriately throughout the day (this might mean losing a little weight or modifying your exercise 🏋🏼program) and using our joints through a full range of motion are so important for maintaining cartilage health long-term.
••••••••••
📚Roos EM, et al. Positive effects of moderate exercise on glycosaminoglycan content in knee cartilage: a four-month, randomized, controlled trial in patients at risk of osteoarthritis. Arthritis Rheum. 2005.

📚Bricca A, et al. Impact of a daily exercise dose on knee joint cartilage - a systematic review and meta-analysis of randomized controlled trials in healthy animals. Osteoarthritis Cartilage. 2017.

Friday, March 2, 2018

Quadratus Lumborum, The Deep Pain in LBP



QUADRATUS LUMBORUM MUSCLE (QL) 

The QL is a 🗝muscle that the average back pain sufferer needs to get checked out! It will bring you to your knees crawling on all 4 when acting up!

ANATOMY
▪️Origin: iliac crest, Insertion: 12th rib and transv. processes of the 1st to 4th lumbar vertebrae.
▪️Innervation: subcostal nerve and branches of the lumbar plexus.
▪️Close proximity to colon, kidneys, diaphragm, iliohypogastric and ilioinguinal nerve.
▪️3 sets of fibers: Iliocostal (Ilium to 12th rib), Iliolumbar (Ilium to Lumbar TVPS), Lumbocostal (Lumbar TVPS to 12th rib)

FUNCTION
▪️Essentially, the quadratus lumborum contributes to the stabilization and movement of the spine and the pelvis.
▪️A bilateral contraction leads to an extension of the lumbar spine.
▪️A unilateral contraction leads to the trunk is bent towards that direction (lateral flexion) and it can also hike up the same sided hip.
▪️A contralateral contraction rotates the spine.
▪️It can also cause functional scoliosis if the upper fibers bends one way and the opposite lower fibers bends the other way.
▪️In addition, the muscle fixes the 12th rib during movements of the thoracic cage and this way supports expiration (accessory muscle of expiration).

HOW DO I KNOW IF MY QL IS TIGHT?
▪️Your lower back pain over time develops into what seems like a sciatica.
▪️When acting up coughing or sneezing it will bring sharp agonising pain.
▪️People constantly attempting to brace and stabilize their upper body with their hands while they stand or sit.
▪️Being in an upright or sitting posture makes the pain worse but most individuals will experience pain with any movement.
▪️Rolling from side to side after laying face up for some time is extremely painful.
▪️If you’re aware of one leg being genetically shorter than the other and you’re suffering from back pain.

Thursday, March 1, 2018

Ty Foreman Racing at Ruud Vuijsters PT Practice of Pain Management

Always a pleasure working with you Ty, glad to be of help🙏 
Godspeed on your upcoming Beaumont 40K ITT 🚴‍♂️🌬

Wednesday, February 28, 2018

"Failed Back"

We see so many "failed spine surgery" patients in pain management. Insurance companies are willing to pay for surgeries but they will not pay for pain management to prevent or precisely identify the actual pain generator. 
If you have chest pain, unless you are having an acute MI, you do not see the cardiac surgeon. 
Instead, you see the cardiologist, who makes the diagnosis, prescribes the appropriate meds, does the minimally invasive diagnostic procedures (like a catheterization), and does the minimally invasive stent. 
You only see the surgeon if you have a documented surgical lesion and you have failed medical management. 
Pain management should act like primary care....

Discs

This should answer most questions in reference to discs...
Please call our office to schedule an Evaluation/Treatment
337.264-6282

Tuesday, February 27, 2018

Exercise vs Surgery

EXERCISE VS SURGERY
----------
In the Western world, as many as 300 in 100,000 people undergo arthroscopic partial meniscectomy annually. In these patients, most meniscal tears are degenerative and might be regarded as the first sign of osteoarthritis. In a recent meta-analysis, the authors concluded that a small but inconsequential benefit is seen from treatment interventions that involve arthroscopy. This small effect is of short duration and absent one year after surgery. Only one in five randomised controlled trials found greater pain relief one year after partial meniscectomy compared with non-surgical treatment.

Short term and long term follow-up studies have shown that exercise therapy improves function and activity level in patients with degenerative meniscal tears, regardless of whether they have surgery. Only one small pilot study (n=17) compared the effect of surgery alone with exercise alone. Therefore, the aim of this study was to ascertain if exercise therapy is superior to arthroscopic partial meniscectomy for knee function in middle-aged patients with degenerative meniscal tears.

The observed difference in treatment effect was minute after two years of follow-up. No clinically relevant differences were observed in pain, other symptoms, function in sport and recreation, and knee related quality of life.

These results should encourage clinicians and middle-aged patients with degenerative meniscal tears and no definitive radiographic evidence of osteoarthritis to consider supervised exercise therapy as a treatment option.
••••••••••
📚Kise N, et al. Exercise therapy versus arthroscopic partial meniscectomy for degenerative meniscal tear in middle aged patients: randomised controlled trial with two year follow-up. Br J Sports Med. 2016.

Monday, February 26, 2018

Hamstring Tendopathy

HAMSTRING TENDINOPATHY
----------
Proximal hamstring tendinopathy (PHT) is a relatively new diagnosis in the research that describes pain at the hamstring origin on the pelvis (ischial tuberosity) - a literal pain in the butt.

This issue occurs when the hamstring tendon cannot meet external demand and is usually associated with situations where the tissue is repeatedly compressed against the pelvis and often begins after running hills, sprinting or sitting for prolonged periods. Running uphill and sprinting both place the hip in a position of increased flexion (increased tendon compression) and place increased demand on the hamstrings.

Symptoms associated with this diagnosis will be very local to the ischial tuberosity and provoked with isometric contraction of the hamstrings while the hip is in flexion, stretching the hamstrings or by palpation.

If you have this pain, a progressive tendon strengthening program, that is designed to increase tendon capacity, is best supported in the research. Massage and stretching may be helpful temporarily, but will not most likely not lead to permanent symptom resolution. Behavior modification is also important and should include rest from running (returning gradually with level running first), avoiding prolonged sitting and temporarily avoiding other activities such as deadlifting, lunges and deep squatting.
••••••••••
📚Goom TS, et al. Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management. J Orthop Sports Phys Ther. 2016.
...............
Via: @Rehabscience

Please call our Clinic for further information, or to schedule an evaluation and\or treatment. 
337.264-6282

Types of Fractures

If it ain't broke, don't fix it......

Tuesday, February 20, 2018

Blue Line in Therapy..

One has to feel safe and thankful when having an Officer 👮‍♀️ of Law Enforcement in treatment.... #bluelivesmatter #blueline #gratefulfortheirservice

Monday, February 19, 2018

Ziva, Motorcycle Antitheft System!

 Check out my alarm system for my Triumph Bonneville T100 Black! 
So glad it came in matching colors..... 
Ziva, our 5 year old German Shepherd will keep us all safe!!

Friday, February 16, 2018

T.G.I.F.

Happy Happy TGIF folks‼️
We know how to do this, so let’s geaux and crush some dreams

Thursday, February 15, 2018