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Month: January 2019

15 Jan Want to recover faster? Read this.

I’m a sucker for performance and recovery hacks, research and frankly anything related to self-improvement.  Recently, I read a great article that I wanted to share with you. The article is ...

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  • Ryan Summers
  • Uncategorized
  •  Like

11 Jan Your words matter.

Hey Ryan, The more we grow, the more we realize the importance of the quality of the services we provide. Our mission is to be a resource for those seeking a solution to their health-related problems: plain and simple. However, unlike ...

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  • Ryan Summers
  • Uncategorized
  •  Like

08 Jan Trying is succeeding.

I love trying new things, but I’m often scrutinized for even using the term “trying.” Some say that “trying is preparing to fail.”Even Yoda famously once said, “No. Try not. Do. Or do not. There is ...

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  • Ryan Summers
  • Uncategorized
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02 Jan My goal for 2019.

We do not learn from experience. We learn from reflecting on those experiences. Reflecting back on 2018 is a way to celebrate the successes and accomplishments, but it also allows us to create goals and framework a plan for the future. ...

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  • Ryan Summers
  • miscellaneous
  •  Like
  • creative , new years

02 Jan My advice for preventing injuries.

I wanted to share with you an actual e-mail conversation between a patient and myself.  This patient is an elite runner with whom I’ve worked with in the past. She asks, “I have a question/ inquiry, I have been back to ...

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  • Ryan Summers
  • injury prevention , running
  •  Like
  • running , work:rest
  • Recent Articles

    • 4 Surprising Reasons You Should Consider Physical Therapy
    • Frequently Asked Questions About Dry Needling Therapy
    • How Can Physical Therapy Help Me Recover From a Sports Injury?
    • Please DO NOT train without understanding this.
    • Load versus capacity. The source of ALL pain and injury.
  • Article Categories

    • crossfit (5)
    • endurance (3)
    • foot (1)
    • injury prevention (3)
    • kettlebell (1)
    • miscellaneous (18)
    • olympic lifting (3)
    • pain (3)
    • recovery (4)
    • running (3)
    • squatting (1)
    • training (11)
    • Uncategorized (19)
    • wellness (4)
  • Article Archives

  • pure_physio

    Pure Physio
    Women with uncomplicated pregnancies should be enc Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy.

Benefits of exercise in pregnancy include:
⬇️ excessive weight gain
⬇️ gestational diabetes
⬇️ gestational hypertension
⬇️ preterm birth
⬇️ lower birth weight

Physical activity in pregnancy is safe and desirable, and pregnant women should be encouraged to continue or to initiate safe physical activities. 

More information available at acog.org

#trainsmarter #womenshealth #pregnancy #postpartum #pregnancyworkouts #pregnancyfitness #womenwhocrossfit #womenwholift
    Big welcome to the newest member of our team for t Big welcome to the newest member of our team for the next 11 weeks, Zach!

Zach is a third year PT student at Walsh who will be completing his last round of clinicals at Pure Physio.

Show this dude some love and stop in to say hi this week if you haven’t already gotten the chance to meet him.
    There’s nothing wrong with scaling and modifying There’s nothing wrong with scaling and modifying exercises in order to perform them effective and efficiently.
...
It becomes a problem when you’re doing it every training session to “fix” a constant pain or to “treat” an old or new injury.
...
Unless you’re working with a healthcare provider or a coach who has planned and programmed this type of training for you, stop guessing. 
...
Stop tip toeing around a possible injury, get it checked out, and start making progress towards feeling better and healthy today! 
...
Tag or share this with anyone who could use the reminder 👊
...
#TrainSmarter
    Case Study: Patient with complaints of low back pa Case Study: Patient with complaints of low back pain and tightness yet she is flexible enough to touch the floor. 
...
Even though she is able to touch the floor her lumbar spine is hypomobile (stiff) and she stuck in an extension pattern resulting in increased lumbar compression = pain! 
...
As seen in the photo, her lumbar region is flat and she compensates by rounding her upper back and excessive hamstring flexibility to be able to reach the ground.
...
Assess never guess.
    Vigorous-intensity exercise into the third trimest Vigorous-intensity exercise into the third trimester is safe.

According to the American College of Obstetricians and Gynecologists (AGOC) April 2020 guidelines, it is safe for women to participate in strenuous, vigorous, and high-intensity exercise programs that they were completing pre-pregnancy.

Women who are pregnant must pay attention to staying hydrated, maintaining adequate caloric intake to prevent weight loss, avoid overheating, and should not participate in drills with an increased risk of blunt trauma. 

For elite athletes who are used to training 5 days a week, ~2 hrs a day, all year round, you will need frequent and close supervision.

Rule of thumb: regardless of what you read, ladies, ALWAYS get approval from your healthcare providers, make sure you 100% understand the risks, and consider reducing the resistance load you train in comparison to what you were training before pregnancy.

For questions about training during or after pregnancy, schedule a free consultation call today (link in bio).

For more information, visit https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period

📸: @leah_lefever 

#trainsmarter #womenwholift #womenwhocrossfit #womenshealth #pregnancyworkouts #pregnancyexercise #pregnant #postpartumfitness #pregnancyfitness #postpartum
    Are your hamstrings tight? . Have they felt tight Are your hamstrings tight?
.
Have they felt tight for >6 months?
.
Does stretching not change a thing?
.
It might not be your hamstrings. 
.
Call to schedule an appointment today.
.
📸: @beyond.the.script 

#TrainSmarter
    Working on hip extensor strengthening and reciproc Working on hip extensor strengthening and reciprocal hip flexion and extension movement patterns.

Using the physioball during this clients session was a fun way to also encourage shoulder stability, wrist and hand extension, and trunk extensor strengthening.

#physicaltherapy #physiotherapy #choosept #strength #stability #proprioception #prevention #maintenance #movement
    There is no reason to be wearing a weightlifting b There is no reason to be wearing a weightlifting belt during your warm up sets.

Warming up plays a huge part in how you perform, and being able to create spinal stability without the assistance of a belt is a non-negotiable requirement for athletes.

This doesn’t mean you should never wear one or that you can’t, but you shouldn’t be wearing it all the time. 

So when do you wear a belt? When you’re healthy, injury-free, and going for a heavy set and want a little extra stabilization. But again, not every single time.

Prep and train your body to get the most out of your programming. Or else, what’s the point of all the time you’re putting into going to the gym?

#TrainSmarter
    Elbow pain with gripping? Lateral elbow pain is Elbow pain with gripping? 

Lateral elbow pain is common in tennis players, Olympic lifters, and workers whose jobs involve a lot of gripping (using a screw driver, holding power drills, opening a door, twisting a lid) or constant typing.

Initially you want to avoid aggravating activities that provoke pain early on such as heavy gripping and carry items with your palm facing down. You can also use your opposite hand to unload the aggravated side during unavoidable daily or work-related tasks.

Most importantly you don’t want to just stop using that arm for days or weeks on end‼️

RELOAD that tissue back up in a way that doesn’t aggravate it more and continue from there with a prevention program to prevent future symptoms🙌

#TrainSmarter

📸: @beyond.the.script
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