The first half of 2017 has been extremely busy at Mid-South Spine and Sports Performance. Between the addition of spring coverage of Memphis athletics, continuing education seminars, and the growing population here at Mid-South SSP, we are set up for our best year yet. We are hoping to be able to end the summer with some great news about new options for care that will help our patients save money, as well as news on bringing an RPR seminar to Memphis late this year or early 2018!
With the start of fall sports right around the corner and a busy July ahead, I will be taking some time to enjoy the week of the Fourth of July in Ouray, CO. For me, personally, there is nothing more enjoyable than time spent out in a secluded area enjoying nature, and the Rocky Mountains are some of the best that nature has to offer in the United States. Furthermore, as an avid Jeeper, this area in Southwest Colorado is proclaimed to be the “Jeeping Capital of the World,” so this is also a bit of a bucket list trip for me. I’ve been planning this trip since January and have added some modifications to my Jeep since then in order to handle some of the terrain that the San Juan Mountains will throw at us. I lifted it 2.5 inches, upgraded the suspension, armored up some of the more vulnerable parts of the underbody, added some off-road lighting, and swapped for an aftermarket bumper for better clearance. To me, a week long road trip exploring the Rocky Mountains with the only production vehicle in the world to have won a war sounds like the perfect way to celebrate America and some freedom.
I want to wish all our patients at Mid-South Spine and Sports Performance and members of NBS Fitness a happy 4th of July, safe travels, and hope that everyone gets a chance to appreciate the privilege that we have to live in the most unique and free country in the world. Things may sometimes seem less than ideal in America, but some of the most seemingly trivial opportunities and rights we have as citizens of this country are not equal opportunities and rights that not every other country gets to celebrate or even complain about. So whether you’re staying at home or planning a grand American celebration trip, please take the time to reflect on how awesome our country is.
So as a reminder, I will be taking an entire week off and will likely not be back for regular office hours until Tuesday July 11th. I’m looking forward to hitting the ground running with the second half of the year and continuing to serve the patients of Mid-South Spine and Sports Performance to help them achieve their goals in 2017. Catch you in a week!
P.S. Please try not to jack yourselves up too much while I’m gone, Y’all.
As I mentioned my recent article on online training, one of the best parts about having a coach to program for you is that sometimes you get to do cool shit that you’ve never done before. Sometimes, however, this concept can backfire on you. As I am currently training hypertrophy with the goal of putting on quality size, my last phase had me questioning the sanity of David. For the entire last 3 and a half weeks, I’ve been training three to four sets of movements per training day. Sounds easy, right? From just that information you would think so, and at first glance, I thought the same. Then I realized those three movements were actually three sets of movements, and that those movements were all to be done as a superset… So what seems like 3 movements is really 9-12 movements with minimal rest. My only conclusion is that David must have just watched Bro Science video on supersets and decided to one up him with the creation of what I can only describe as the Super-Duper Set.
I will be entirely honest that doing 30 plus reps across three different movements that tax the same body part on every set may definitely be the most taxing thing I’ve done since beginning with David in 2015. Out of 4 total cycles of this hypertrophy phase, I cramped at some point in time from the leg day for the first 3 cycles. In fact, the first cycle was literally after the my first set.
Having discussed the above experiences, one of the other points that I’ve pointed out about the advantages of having a coach programming for you is that right when you’re about to run yourself into the ground and question whether you can do another cycle of the never ending Super-Duper Set, you are thrown into the next phase with a completely different stressor. This is something not to be ignored as your typical gym bro may think up a similar formula and “go HAM” for 12 weeks on this same shit and then be surprised when he is not recovering or is injured by the end of it. I can’t quite say I loved the training, but I am definitely one more step in the right direction because of it. You win this cycle, David.
Want to stay updated on the latest at Mid-South SSP? Not sure what days the office is open during the summer? Want to learn some new things about the chiropractic profession that you probably didn’t know? Then be sure to check out the office double doors for the latest information. Have you not paid attention to the content on the doors before? Well, here’s what you’re missing:
1) T-Shirts Are Still For Sale!
Want to get your hands on some awesome Mid-South SSP gear? You still can! We still have some Mid-South Spine and Sports Performance T-shirts left for purchase. Want to know what the shirts look like? check out the one hanging on our office door! We will be selling the shirts on sale for $20 in order to try and make room for summer tank tops!
2) Summer Hours
Summer is a busy time for everyone, and at Mid-South SSP we are no different. Moving into the June and July, there will be multiple weekends in which the office will be closed so I can pursue opportunities in continuing education. One of the greatest parts about being in t
he health care profession is the constant push to gain more knowledge. The unfortunate part is that means clo
sing the office sometimes. On top of participating in continuing education, I will also begin teaching seminars for Reflexive Performance Reset throughout the month of July. In order to avoid any kind of confusion with the summer office hours, I’ve posted the hours month by month on the door. I appreciate your understanding and for working around the busyness of the summer.
3) Did YOU Know?
One of our biggest focuses this summer is to provide more and more chiropractic specific content to help educate our current and future patients on little known facts of chiropractic. I realize that there are often a lot of questions and confusion about the chiropractic profession as a whole, and hope to help shed some light on a few of those subjects. So how can you learn more about chiropractic? Take a few seconds during a rest period to check out some of the infographics on our door about chiropractic. Everything about chiropractic from schooling, to risks and benefits of care, to public perceptions of chiropractic can be found here! Keep paying attention as we add more and more infographics over the summer!
As the 2016-2017 Memphis Track and Field season starts to wind down, many personal bests were broken at the American Athletic Conference Championships. Both women and men’s teams showed up well and performed above expectations with the men’s taking 3rd and women’s taking 6th. For a full overview of the meet results, click here! It has been a fun spring working with the athletes and staff of University of Memphis Track and Field. Every season has ups and downs, and luckily we were able to keep most of the team in one piece for when it matters most down the stretch to keep our athletes performing well at conference, regionals, and hopefully even nationals.
Track and Field has been a challenging and interesting sport to work with. Most people may not realize the complexities that are involved with each individual position unless you have been involved with the sport. Each event dictates a unique body type, movement, and stress on the body. Some athletes require straight line acceleration, others rotational strength and stability. Some require a large amount of demand from the lower extremity, whereas others are practically gymnasts in regard to their requirements for upper body strength.
Based on my experience with track and field as a provider over the last two and a half years, my opinion, albeit biased, is that every track athlete should be receiving some sort of preventative and wellness type care to keep them in one piece over the length of a track and field season. What many people do not realize about the sport, even young athletes themselves, is that similar to a drag car, most track and field athletes must rely on an all out effort in order to perform. This is different than the demands of sports like football, basketball, baseball, etc and a track and field athlete who is not firing on all cylinders or does not transfer forces correctly through their body and apply it to their external environment is going to have significant decreases in performance. A perfect throw, vault, jump, or sprint relies on so many technical factors that it is ESSENTIAL that the body be performing as optimally as possible. Any alteration in range of motion, tightness, fatigue, or imbalance in the kinetic chain will effect the end performance.
I have very much enjoyed working with the Memphis Track and Field team this year, and am looking forward to continuing to contribute and do my part to ensure the success of the program. For more information on how track athletes can benefit from chiropractic care or if you are a track athlete looking to improve your performance and prevent future injury, contact our office, visit Mid-South Spine and Sports Performance’s website, or schedule a visit! Go Tigers, Go!
Summer is upon us in the Mid-South! We at Mid-South SSP are preparing for a lot of changes coming this summer, and are excited to share a few of them with you! Summer is a typically a transitional time for us between spring and fall sports and we typically use this period to help improve and add new services to the office. This year is no different, and you can expect some new and improved looks from Mid-South Spine and Sports Performance. Here are just a few of these improvements:
1) Summer Tanks!
For those who have been living under a rock, we all know that summer the heat means leave the sleeves at home. And for those of you can’t have enough tanks, we will soon be designing and taking orders of special edition Mid-South Spine and Sports Performance tanks just in time for the summer!
2) Improved Posting of Office Hour Changes
As for most people, summer means vacations, weddings, conferences, etc. Typically summer is pretty calm for us, but due to new opportunities and new chances to learn and expand our services, there will be a good number of weekends throughout the summer which will require us to be out of the office. We look to address this and any possible confusion by regularly updating our schedule outside our office doors, on our new online scheduling portal on our website as well as on our social media outlets at Facebook and Instagram. Please refer to these outlets for all updated information concerning office ours and availability! The first of these schedule changes will occur in the second week of May as Dr. Detweiler will be traveling to help support Memphis Track and Field at the American Athletic Conference Outdoor Championships in Houston from May 11-15th!
3) New Opportunities for Improved Patient Education!
As many of you have experienced what is possible with RPR over the last year, we are working to expand the availability to RPR to also include educational opportunities by bringing an RPR seminar here to Memphis by the end of summer or early fall. For those who have been interested in experiencing RPR this could be a great opportunity to learn with hands on detail, especially for those patients of ours who are in the fitness or health industry. We also look forward to helping further educate our patients on some of the most common questions and concerns related to the chiropractic profession including education, dangers, and overviews on common conditions like disc pain. It is never enough to simply fix our patient’s ailments. We want all of our patients to have all the information necessary to make sound, educated decisions on their health.
Last weekend NBS Fitness held their second annual King and Queen of Spring powerlifting meet. The meet went extremely well and we had some very impressive performances and multiple elite totals. Unfortunately not everything went according to plan as everyone’s beloved Jim Sadler tore his right pectoral muscle on the bench press. After a few days of evaluations and diagnostic films, Jim has a good prognosis and must undergo surgery to repair the torn pec. Jim has also been kind enough to allow me to use his case as an educational resource as to how to reduce swelling in such a traumatic case.
Although Jim’s surgery is already scheduled, there is still work to be done, and we have been extensively working to help prepare Jim for surgery and a successful rehab. One of Jim’s biggest problems following the tear was not pain, but rather swelling. Our focus during this week of surgical preparation has been to decrease that swelling. We wanted to maintain range of motion, ice to reduce future swelling, and flush and remove the current swelling using some neat kinesiology taping methods to accelerate lymphatic drainage. Here are pictures showing Jim’s progression throughout the week using the Dark Wizard’s “Magic Tape.” Notice the changes in discoloration as the swelling is decreasing as well as the lines created by the kinesiotape pulling the swelling out of the area and towards Jim’s lymph nodes:
For more information on the uses and applications of kinesiotaping, stay tuned for a further write up or visit a brief overview of the benefits of kinesiotaping on our website.
Join us in celebrating our Arch Madness promotion on Foot Levelers custom made orthotics at Mid-South Spine and Sports Performance! If you’ve read any of our past publications on the importance of a quality custom foot orthotic, and have been wondering if Foot Levelers are right for you, now is a great chance to find out! Now until the end of April our entire line of Foot Levelers orthotics are being discounted 15, even 20% off!
If you have joint or back pain, problems in your feet could be to blame. A team is only as strong as its weakest member. Feet are the body’s foundation—if they can’t pull their weight, the rest of the body suffers.
Foot Levelers’ 3 Arch Advantage to help shift the body into proper alignment—reducing pain, improving physical performance, and enhancing healing.
Are you curious about the biomechanics of your feet, or if your feet could be affecting the rest of your body? We offer a free consult and diagnostic foot scan to help you determine your need for orthotics.
Be sure to check out our website for more information about Foot Levelers, or to schedule a visit with Dr. Detweiler!
As RPR continue to have more with athletes, lifters, and general population at Mid-South Spine and Sports Performance, a lot of questions seem to come up concerning whether or not an individual is a candidate to try RPR. This conversation typically starts out with, “well I’m not really hurting right now,” “I’m getting close to a competition,” or “I’ve been gaining (strength, speed, etc.) lately, anyways.” This will then be followed up by, “Do I really need to be worried about trying RPR?” The answer to this is absolutely, yes.
Although RPR has a ton of great applications for individual athletes, group athletes, and general population alike, RPR’s main application is for performance and injury prevention. If you are serious about your performance, I’d imagine the best time to get better is always going to be now (or if you’re a smart ass, yesterday). Furthermore, why would you want to wait to prevent an injury until AFTER you start hurting? Asking whether or not to try RPR is something you should be worried about has no regard on whether you are hurt or not. The answer is, those who are concerned about their performance and their health are not waiting. That’s why dozens of collegiate and professional strength staffs have been getting certified at RPR seminars and have been implementing it into their strength programs over the last 8 months. These coaches are at the head of performance enhancement and injury prevention and either recognize the need to improve at all costs, or have been noticing the massive amount of praise and results that others around them in the strength and fitness community have been attributing to RPR. You don’t even have to listen to me rant about the benefits of RPR. You can read about other peoples’ experiences too. Here are just three more of the dozens of testimonies of what RPR can do for you…
With all the performance and injury prevention benefits that are coming as a result of RPR, the question you should really be asking yourself is, “Do I really want to get BETTER?”
For More information on RPR, or to schedule an RPR session, visit www.drtyreldetweiler.com
As modern technology continues to evolve it seems that people are sitting more and more. With smart phones and tablets such a big part of everyday life many of the activities that used to be physical are now played out without having to move much at all. It’s not uncommon for someone to get out of bed, sit in a car on the way to work, sit all day at a desk, sit in the car on the way home, and then sit all evening watching television or playing with their smart phone.
The Sitting Epidemic
Now clearly starting a crusade against sitting is not the correct answer. Even in my profession where I’m up and moving around while working with patients, I still have the same 40 minute commute to work, and I still have to sit at the computer to get things done such as notes and ranting about how bad sitting is for you. The answer is not as simple as refusing to sit, as for some people it is an inevitable part of their lives, and to be honest, those who stand all day have many just as many issues as those who sit. Many visits in my office relate to back pain in which work place stresses are the main cause. Although there are many different causes of work related back pain, sitting is by far the most common cause and risk factor.
Even if your chair feels comfortable and has been deemed “ergonomically sound”, it is still a bad idea to maintain a prolonged static posture. Even the most advanced office chairs can’t reverse the force of gravity. Aside from back pain, prolonged sitting can tighten your hip flexors and hamstrings, leaving you prone to injury when you exercise.
What to Do If You Have a Sedentary Job
The reason sitting so much is damaging to the spine is because sitting places almost twice the stress on your spine as it does when simply standing. This is because instead of forces moving through the hips and down to the feet to make contact with the ground, these forces stop at the pelvis which is contacting the ground through your chair. Furthermore, If you’re the are hunched forward in your chair, let’s say because you are tired or can’t read the screen, the problem gets even worse. When the shoulders round forward the spine makes a “C” shape, removing the natural curve in the lower back. This causes added stress and forces on the intervertebral discs of the low back, and can wear down this joint and lead to early degeneration. Does this sound like you? If so, here are some tips to help you combat the stresses of work and ward off future ailments associated with sitting.
1) Sit more forward on your chair and keep a slight arch in your back to remove that “C” posture. You can also retract the shoulders and maintain better upright posture by first shrugging the shoulders, rolling them back by pinching the shoulder blades together, and then letting the shoulders drop from the shrugged position.
2) Force yourself to get up and get out of your chair at least once every 30 minutes. Take 2 minutes to walk around the office, do some light stretches or just stand, but make sure you get up. If you have access to a standing desk use it for a portion of each day. The key is to take short movement breaks everyday so your muscles, tendons, and ligaments stay loose and flexible.
3) Make sure to keep a healthy and consistent wellness visit scheduled with your chiropractor. If you are asymptomatic and free from any significant ailments, typically a standing visit every 4-6 weeks is all you need to keep your body from tightening up and breaking down from your workplace stresses. All too often, we see patients who wait months, even years to until their pain is so bad that they cannot function before coming into the office to seek help. By keeping a regularly scheduled maintenance visit, these scenarios are very often avoided. On top of that, it just makes sense to get a maintenance visit in to ensure your body is working properly. You wouldn’t hold of 12,000 miles to change the oil in your car until it overheats and fuses a cylinder would you?
For more information on workplace related stresses, or have your workplace evaluated, schedule a visit with Dr. Detweiler.
</br><div><a href=”http://www.drtyreldetweiler.com/” target=”_blank”><img src=”https://www.nbsfitness.net/wp-content/uploads/2017/03/Mid-South-Spine-and-Sports-PerformanceCLICKABLE-BANNER-b-small.png” alt=”Mid South and Spine and Sports Performance” /></a></div>
At Mid-South Spine and Sports Performance, we are always looking for ways to adapt and improve the experience of all our patients. Since officially opening in mid-April of last year, Mid-South SSP has grown from just a table in the middle of a gym. to a true office. We have gone from word of mouth referrals between NBS Fitness members to an open provider for all athletes and active individuals looking to capitalize on the performance gains of chiropractic, including the official chiropractic provider for the University of Memphis. It is my goal to consistently improve bring new and engaging ways for our patients at Mid-South Spine and Sports Performance to interact and improve their health. Because of this, we are rolling out some new features and services for you, the patient, that are geared to create better and more convenient options for care. This begins with the completion of our new website, www.drtyreldetweiler.com. It allows for a central hub for the patient to keep you informed on the latest and greatest at Mid-South Spine and Sports Performance. Although, we will introduce and explain each new feature individually, here are the highlights of the new face of Mid-South SSP:
- Online scheduling for new and existing patients
- NEW! – Chiropractic Home Visit scheduling
- Information on all services available at Mid-South Spine and Sports Performance
- Links to our social media outlets so you can keep up to date on the latest news and article write-ups .
There is no better time to live in than right now in 2017, right now in America. I’m not saying this because of some political, personal, or random bias. I’m simply saying this because never before have we been able to do the vast amount of incredible things we are able to do today in our lives either: A) cheaply B) without much effort C) that we couldn’t do even 5-10 years ago D) All of the above. 10 years ago we had dial up internet with maybe 1mbps of download speed. Now, just in case my ego isn’t good enough with the affordable, standard 100mbps, I can choose to pay for 1gbps, just because. In the early 2000s when you wanted to read a book, you probably went to your library and spent 20 minutes looking through a catalog to find where a book was located so you could check it out for two weeks. Now you can go onto Amazon and download a book in seconds to your phone. Speaking of, remember ten years ago all you could do was call and text on your phone and texting? The point is, never in history have we as a society had a better opportunity to improve not only our quality of life, but the quality of life of the people around us. The unfortunate reality, however, is that often these incredible outlets for technology lead us to live a more introverted and negative life. The best example of this, is in social media.
A lot of the activity today on social media is based upon habit, reaction, and cognitive conditioning. After numerous years of accessibility to Facebook on your phone and computer, you have no doubt built up habits in your brain that urge you to check your newsfeed, or open your instagram. I know each and every one of you has taken “two seconds” to check your email, and then all of a sudden come to the realization that you have somehow ended up on Facebook. Don’t act like you haven’t. The same kind of urge unfortunately has developed with negativity on social media. With all the things that we have to be happy about and enjoy and improve our lives technologically, never have there been so much bickering, name calling, and labeling of other people . Please find me one single post on Facebook aside from someone having a baby or getting married in the last 5 years that has a significant amount of comments and not one completely fruitless argument in it. These trends from the millions of users on these platforms dictate what kind of content is fed through the system by advertisers and companies. Why do ads and titles to articles or posts always over exaggerated with phrases like “the results will shock you,” “what happens next will stun you,” etc? Because society only wants to hear about conflict and looks to be angered, negative, and appalled instead of positive and inspired.
So instead of feeding into the negativity on social media, instead try to condition yourself to do something positive or good when you see something negative. It is insane to me how people will spend HOURS arguing over opinions with a person they don’t even know over the most random crap. The end result? Two people that feel enraged and will never see each other eye to eye both literally and figuratively. It’s a complete waste of all that spare time your technology gave you in the first place. So here’s a tip. Next time you feel the hook of social media to try and engage negatively in a post or comment in argument, don’t. Instead of wasting your time typing on a phone to be just another internet asshole, spend it where it can be used positively. Switch to a post or feed you just saw of a company or small business you value, rate them, and write a review. I guarantee you, this action will have a much higher impact on your life than setting some guy from God knows where straight. That 5 minutes will have a positive impact on a business that you care about by sharing your positive experience with others, you’ll also be reminded of the positive experiences associated with that business. Positivity and negativity have a way of snowballing on themselves. If you spend less time trying to find all the negative things about people and situations on social media, and instead focus on positives, chances are that’s going to carry over throughout your day. People who do nothing but look for negative things in others to bitch about rarely see anything through a positive sense in their own life.
So next time you feel the grasp of social media sucking you into the oblivion of negativity, fight your way out. Help a business out that you value by writing a review or at the very least take TWO SECONDS to rate them 5 stars. In fact, since there’s a good chance you are reading this on social media RIGHT NOW, you can start by rating or reviewing Mid-South Spine and Sports Performance and NBSFitness’s social media outlets. Stop writing 500 word essays that at best fall on deaf ears. Stop being part of the problem and actually use social media for good.
Typically on my commute in the mornings to work, I listen to some sort of publication, podcast, or lecture on either business, sports, or politics. Specifically a few podcasts and publications are particularly applicable to either training, business, or both. I also like branching out a bit from the medical/chiropractic side of healthcare a bit as well, as I think it keeps me sane and constantly humbled by the wealth of information in different specialties of the health care sector that have a direct affect on conditions or people I deal with on a daily basis. One of my favorite podcasts is the Mind Side podcast with Dr. Bhrett McCabe, which deals with more psychology.
Dr. McCabe is a sports psychologist and former athlete who works more specifically with the mental struggles that athletes have to handle on a daily basis. Although I have dabbled into sports psych a small bit in my schooling, it is always interesting to me how big of an impact the brain has on any given situation. This particular podcast has to deal specifically your mind’s ability to affect your performance if you allow it to condition your thoughts. The podcast discusses that you, yourself can be your own worst enemy if you allow yourself to be consumed by negativity and mental barriers. This is definitely applicable in business as well as training, as the mind is crucial in how you approach a meeting, new patient, a max effort lift, etc. If you’ve got 20 minutes laying around, I definitely recommend checking it out: http://themindside.libsyn.com/rss
With health care being one of the most important topics of the 2016, people are clearly concerned with where health care is going and how it affects them. Ironically, however, one of the most common trends I have notices in 2016 is that few individuals actually know what their health care coverage is. The most common phrase that I have learned to shrug off and give little attention to this last year has been “My insurance is really good.” Although it feels good to say you have good insurance, a look at the actual plan usually reveals that in reality, you have very typical insurance, which in today’s health care, is not very good at all. This person is soon surprised to hear that not only is their insurance not as good as they thought, but they will be paying for more out of pocket than they expected as well. Having said that, there are good insurance plans out there, and that my position is only in respect to chiropractic care and not all health care. However, as I have noted in previous articles, your health care is your responsibility, which means in order to maximize your dollars, you should know the details of your insurance. This will allow you to understand what is and isn’t covered, how much is covered, and how much you should budget to cover your known health care expenditures. So to start out, here are a few details about your health insurance you should know.
A premium is like a payment on a car. It is the fixed cost (typically monthly) that is paid to actually own insurance. This is probably the most familiar term to consumers because its the term they directly pay to the insurance company. Premiums are the primary means by which your insurance company makes money. This also means the more you pay to the insurance company, the more they are willing to give back in terms of coverage. This may be a good or a bad thing, depending on your state of health, but thats for another discussion. There big takeaway with premiums as they relate to your health care costs, is that it is a fixed cost. This means it will be paid regardless of how little or how much you actually use your insurance. So if your premium is one thousand dollars a month, your fixed cost for the year regardless of how much you use the insurance is already up to $12,000.
The deductible is one of the most variable characteristics of a health care plan. This is the amount of money that must be spent by the consumer before an insurance plan begins to cover for services. So taking the $1000 monthly premium from before, if that plan also has a $3000 dollar deductible, then your known cost for health care will reach $15000 for the year to receive any benefits from your plan. Minimizing health care costs used to be as simple as finding the smallest deductible plan you could in order to limit out of pocket costs. However, with the onset of larger co-pays and co-insurance and substantial increases in premiums, some may actually benefit from having a larger deductible if properly matched with some of these other variables.
The biggest note to be made about the deductible is that although it is a set amount that you must pay before your insurance plan begins to cover services, it is still a theoretical amount. That means that if you are completely healthy throughout the year and only go to the doctor once, you will probably not pay the full deductible that year. So if an individual is actually quite healthy, and does not have a large amount of visits, medications, or procedures that he or she anticipates for the year, choosing a plan with a higher deductible plan may actually be cheaper. Higher deductible plans typically have a lower premium, which will decrease an individual’s fixed insurance costs. Therefor, reducing the definitive costs of a premium by enlarging a deductible you are not going to meet anyways is a cheaper option for a healthy individual.
3) Visit Limits
This is a big subject for those who see chiropractors, physical therapists, or any other rehabilitative, manual, or alternative medicine health care professionals. MANY insurances lump these providers into one group (specifically physical therapists and chiropractors) and apply an “allowed visit” amount to them. Typically this is around 30 visits and sets a guideline to how many visits for this type of care that insurance will pay for.
In an individual who happens to be in great health this may not be an issue, but there are few that meet this criteria, and often, many need more visits. Many times we will get a patient that has received previous care before presenting to our office, and often are only left with a few covered visits for the year. Another situation that comes into play with visit limits is that sometimes, insurance never ends up actually paying the bill. How is this possible? I thought the allowed visits was to outline the number of visits insurance would pay for? Well, remember our Debbie Downer deductible? If you are an individual who has a large deductible or are very healthy, your deductible may render your visit limit pointless. This is because this visit limit counts on each visit even if you are footing the bill. For a lot of people, this means they blow straight through their 30 visits without even coming close to meeting their deductible. Now it is possible to lobby for more visits, but in this scenario, you are often at the mercy of an insurance company being the one who approves whether or not they pay for more visits.
Just in time for the Christmas and holidays, Mid-South Spine and Sports Performance is proud to announce our new T-Shirt line! We have kept the first run of apparel simple and will be offering a limited supply of this black version featuring the clinic logo on the front as well as our alternative logo and motto on the back. This is a very soft and light weight T-shirt made of 100% cotton. We have sizes S-XXL.
T-Shirts can be purchased during office hours, by emailing firstname.lastname@example.org, or by filling out a form at the front desk at NBS Fitness. Supplies are limited, so get your Mid-South SSP T-Shirt while they are still available!
Let’s be honest. A large percentage of our nation is either unhealthy or out of shape due to lifestyle habits. The typical American lifestyle is not conducive to anything even remotely healthy. Crappy nutrition habits, excessive and unrelieved stress, lack of exercise and sleep, a reactive outlook on health, etc. This is why it always makes me shake my head when an athlete or individual says they want to push themselves to be the best they can be, but is shocked to hear that doing such may require some sacrifice in their social or personal life. By definition for something to be considered extraordinary, remarkable, phenomenal, etc it must have the characteristics of something that is greater than normal. Usually much more so.
This is something that I had struggled with as a college athlete, and did not completely figure out until later during graduate school. In order to push yourself to become the best version of yourself, you must be better than average or normal. You must do things that are not normal. You must prepare, eat, sleep and engage yourself in a way that is above the normal habits of the average person. We’ve all heard the saying hard work beats talent when talent doesn’t work hard. This is a simple concept that but goes completely over people’s heads and leaves them stumped as to why their progress stalls. So here are 3 normal habits you need to throw out the window in the pursuit of being the best athlete/person you can be.
1) Sleep Deprivation
The nights of going to bed late after a netflix binge, long night out with your friends, or playing X box until 3 am need to stop. Ask any strength coach in the nation what the top three key points they hammer home into their players are and I guarantee this will be number one for a good number of them.
An athlete or any individual’s performance is determined directly by their ability to recover. This could be from a single training session, a block of intense training or increase in volume in training, or even just the wear and tear of a long season. When you train, your body breaks down and needs to recover in order to build and adapt to increase its ability to perform. There are numerous benefits to sleep in all aspects of maintaining proper bodily function. So knowing all of this, why the hell would you take away the biggest factor in recovery?
Again, this is something I learned the hard way in college and afterwards. As a college athlete, or someone who is dedicating yourself to improving your performance, chances are not everyone around you is doing the same. If you again revisit the concept of normal vs extraordinary, this is abundantly clear. For me it was some of my friends in college who weren’t student-athletes. They didn’t have to get up at 5 in the morning to walk over to the football complex to make a 6am lift. They had the same amount of credit hours as I did, but they never had mandatory study tables practices that once meetings were considered took 3-4 hours at the end of the day on top of the 6am lift and classes you already had before. So why would they care? The answer is they shouldn’t. That’s not their problem. They will be fine staying up late, but you will be worthless in your morning training. It’s your responsibility to get enough sleep. Thats the sacrifice of putting the work in to be better. Not a college athlete? This can still apply to you. If you really want to achieve the goals you have set forth, sleep needs to be a number one priority.
2) Unscheduled Diet Cheats
There are so many people that hard enough time conforming to a decent diet, but once they are on them, fall victim to all the little excuses or cheats that tempt them in everyday life. Compliance is the number one predictor of diet success and as such, you can’t just go off the wagon because you were able to finally string a few days of disciplined eating together. This is what programmed cheat meals are for and their timing is very important. You don’t get to treat yourself to wing night with your buddies on Wednesday because you ate well on Monday and Tuesday.
This goes for small celebrations. Hopefully for larger celebrations you will have stayed consistent enough that your metabolism and progress will allow for a bump in the road such as a wedding night, Thanksgiving, or Christmas. But if you work in an office with 150 other people, chances are there will be a birthday every other week. There will also always be a “international holiday” to celebrate a certain food that some random unknown person arbitrarily decided to conjure up as well. These are not reasons to go off the wagon. No one cares whether you ordered a dozen tacos or not because your iPhone told you it was universal taco day. The only one that will care will be you when your diet isn’t going as planned. Do yourself a favor and make these little sacrifices. Over the long term, those who couldn’t maintain a proper diet or never even tried because of petty little things like someone bringing in a box of donuts at work will be complimenting you on how good you look.
3) Social Life With Friends
Now no one is asking you to be a hermit and live your life in the purist form possible. But when you are an athlete or an individual who is working towards bettering yourself, there is a time and place when the long partying and drinking is acceptable. As an athlete, this could be during the off-season, during holiday breaks, or on one or two nights of the month. What it is not, is the all too common practice of going out drinking on Friday and Saturday night each week, then sitting around watching football in between.
Does this mean you can’t ever catch a game with your buddies or make a poker night? Absolutely not, but you have to make the time for training and keeping consistent as we talked about earlier. Maybe all that means is only staying out until 10pm before heading home instead of 1am. Maybe that means going to poker night but not having a beer or twelve, or honestly, if what you want in your athletic career or personal is so important to you and your buddies cannot respect that, maybe you need new friends. If you are a college athlete and need to be in meetings, workouts, practice, and then watching 20 hours of film on top of all of that, chances are your friends from high school who aren’t on the team are not going to understand that. Maybe you’re a powerlifter trying to achieve a PR total, or have paid a personal trainer to help reach your fitness goals. Shouldn’t your training be more important than the next excuse to hang out with those who aren’t going through the same struggles as you are? This may sound rude or a bit over the top, but if you are truly focused on pushing yourself further and further, you better not just be a bit over the top, you better clear it by a few feet.
At Mid-South Spine and Sports Performance, we are humbled to have such an active and driven population of patients. These individuals understand the importance of investing in their own health and dedicate hours of their time pursing their fitness goals and ultimately their health and quality of life. It is great that active (and even some inactive) groups of people are able to understand the concept that fitness correlates to better health. That being leaner, stronger, or performing better will subsequently improve your state of health and prevent chronic diseases caused by obesity, inactivity, etc. Whats interesting, however, is that all too often people forget that this is not a one way street. They forget that being healthy can actually make you bigger, leaner and even stronger. Yes, you heard me. Being healthy makes you more likely to accomplish your fitness goals.
This is not the first time I have discussed this topic, but it is so important to reiterate again and again in as many ways as possible. In almost every sport if you are good enough to play for a significant amount of time, health becomes one of the most important factors that correlates to performance. When speaking directly about those involved in fitness and strength sports, this is the absolute number one determining factor in one’s performance. For the athletes involved in this sport, the biggest battle has always been longevity and countless times it takes 5, 10, or 15+ years of beating their body into the ground to understand that when you are constantly unhealthy, your progress grinds to a halt. Everyone has heard that you can’t outwork a bad diet, which speaks to the importance of nutrition, but I would argue that this should be expanded to all preventative and wellness avenues in health.
So in an effort to continually pound this concept home, I want you to shut out the B.S. societal notions that the way to get big and strong will be accomplished through the “I want everything now” scheme. Forget the notion that “no pain, no gain” will have you on a clear path to the strength goals you’ve always wanted. Specifically speaking as a chiropractor and health care provider, this is one of the worst mottos to ever live by. This is such a short minded solution that will end up causing long term problems across the board. When you start talking to those who have been lifting or playing a sport for a significant amount of time and have finally made it out of the beginner phase, you see a trend that shit starts to hit the fan, everyone’s back and joints hurt, and progress seems to slow.
Now, don’t get me wrong, there are prices to pay in all sports. It is not possible to participate in any sport without facing the adversity of injury. This discussion pertains to the injuries that are the equivalent of beating your head against a wall. These are the injuries that are a direct result of the utterly stupid decision to not value and invest in your own health until things start hurting, or to try and tough out a problem and put your head down instead of facing some glaring issues. Often it takes numerous injuries for it the “health = performance” concept to kick in. These individuals could be banged up and injured for over half the year or may have a serious injury that requires months to heal and years to recover from. It’s during these times, that a majority of people begin to wise up to the fact that the biggest “secret” in sports and fitness has been essentially, literally right under their nose the entire time, their own health. Don’t believe me? Tired of me beating a dead horse? Take a look, here, at some other ways this wellness perk can allow you to reach your fitness goals.
Recently I had the opportunity to work with Zach Gallmann, founder and producer of the popular strongman series, Finding Strength, at EliteFTS. Zach had heard a lot about the new RPR method for improving performance and fixing compensations. He had a lot of interest in finding out if RPR could help him, so we got him in during his trip to Memphis for NBS Fitness’ strongman competition on Beale Street and worked him through a session. Zach had been dealing with a left hip issue that were severely limiting his performance as well as causing a good amount of pain. He performed well and improved dramatically after just one visit, but was definitely in need of a second go around. Fortunately I was able to visit him this time in Columbus and set aside some time to work on him.
By now, many of you have been keeping up on some of the content we have been putting out about Reflexive Performance Reset. If you are one of those who have been reading the latest blogs and articles or are an NBS Fitness member and have seen others doing “those weird RPR’s wake-up drills,” you may be curious as to what an actual session of RPR would be like. Maybe you’ve thought about getting in for a session but don’t know what to expect or don’t know if you are one of those people who really need it. Maybe you have heard how it has helped dozens of people over the last couple of months when nothing else worked, but don’t think you are quite “messed up enough” to benefit from RPR. In an effort to continue to educate those following RPR, we decided to do a video segment to give a face to the name and show you what an RPR session looks like and cover some of its implications and questions on who can benefit from this technique. Along with that, you can read Zach’s full write up on EliteFTS of his experience and perspective with RPR as a strength athlete.
*In case you get done watching and wonder how Zach’s training went that day, he went on to hit a 640 squat without pain after not being able to even touch 600 due to pain*
For any questions concerning Dr. Detweiler or RPR, or to schedule a session of RPR, feel free to contact us at 901-573-2526 or email email@example.com.
Over the last few years, I’ve noticed a very consistent trend that I feel is plaguing our society. In our media, advertising, social life, and even our health and fitness. The trend is that everything we want or do in life is going to be accomplished via some sort of paradox. That we deserve to accomplish whatever we set out to do while at the same time not having to apply to a basic standard or sacrifice to do so. As insane all the examples I gave above are, in my opinion, it is the most ridiculous in the mindset of health and fitness. No matter what you want to believe, you DON’T deserve fitness.
We are constantly being bombarded with bad information about health and fitness in todays internet world. Because health and fitness is such a huge industry, there is also plenty of competition between providers and producers to the buyer. This means that effective marketing will allow for the separation of these sellers to a market. These are simple business concepts. So how do these businesses effectively market themselves to society as a whole? By listening to and giving the buyer what they want. This is, again, very basic business concepts, so what’s the problem here?
The problem is that in today’s society, we, as a buyer, are attracted to convenience over results. We are mentally weak as a society and would rather our media reinforce the belief that we deserve the world, without really giving up much in return. Instead of becoming passionate about what we want in life and being willing give effort or sacrifice and break out of a comfort zone to accomplish what we want, we would rather someone tell us a lie that our health and fitness is as simple as a “magic pill” or easy, no hassle diet in which we can still eat all the foods we love. If you were to ask the majority of people what is responsible for our country being so obese and unhealthy, you would probably hear answers such as eating too and not exercising enough. I don’t know how many times personally or professionally I have heard someone admit this. They understand that they should eat better and exercise more, but they will also admit to something else.
The vast majority of people know exactly what is making them unhealthy, yet they are unwilling to accept or understand that those are then the factors that must change to achieve their goals. Instead the majority of people are attracted to the lie that we can have our cake and still eat it too. That we can be shredded and strong, but by doing exercises that are easy and don’t take very long. Here’s the reality though. You don’t deserve fitness. You earn it. The idea that you deserve a donut just because you went and did a couple sets of deadlifts is ridiculous. That’s like saying you’ve been sober for a week so you deserve a beer. If the goal is to clean up your diet, the first thing you should do once you start accomplishing that goal is not to go off eating random crap. The keyword is randomly. If you have your diet nailed down, are training on an appropriate intensity, and have the guidance of an actual coach or are following the plan of a results driven nutritionalist, there are definitely times when you will be able to enjoy a donut. But unlike your BS celebrity diet, you will have actually earned that donut. So if you are actually trying to find your way and accomplish your goals in fitness, do yourself a favor. Get a reputable, results driven fitness professional to help guide you. Get into a consistent habit of diet and exercise, and put down the donut. You haven’t earned it yet.
This case involves a female in her early 30s. She is active, physically fit, and exercises regularly at NBS Fitness. Her complaint is severe pain in the front of the left hip (7/10 on a 0-10 scale). This pain is most notable during active flexion of the hip during exercise or getting up from a seated or lying position. Her pain has been present for over a month, keeping her from performing any lower body workouts involving hip flexion. She has been consistently receiving physical therapy for her hip for the last 3 or 4 weeks. She has not had any improvement with this care. Her history also includes a right shoulder dislocation approximately 6-8 weeks prior. She successively completed physical therapy for her shoulder condition and does not have any complaints with the shoulder. She is suspected to have developed a hip compensation pattern and will be evaluated using Reflexive Performance Reset.
As noted in my previous article, Reflexive Performance Reset involves manual muscle testing to assess the motor recruitment level and sequence of a particular movement. This assessment allows for the isolation of specific primary and accessory movers in an attempt to determine their level of contractile strength when placed under load. This assessment also allows for the identification of “drivers” which are neurological compensation patterns that have developed to accomplish a given movement or task. Since the muscular system is neurologically driven and controlled, excessive stimulus in the internal (an injury, overuse, etc) or external environment (stress, abnormal forces, etc) will be the cause of these compensations. This is why our approach is an attempt to influence the nervous system using reflex points and “wake-up drills” to help reset the nervous system and push it back towards a normal state. By doing this, RPR restores normal neurological function. Thusly, any abnormal forces from a hip compensation causing pain will dissipate.
Utilizing the diagnostic protocol above, the individual was identified as being an arm driver. This means that in order to stabilize and produce hip flexion and extension forces, her motor pattern that has been created as a compensation is to first produce stability to the opposite hip.
A full session of RPR was performed with the goal of restoring proper breathing, motor function, and parasympathetic tone. This was accomplished through stimulation of various reflex points throughout the body to restore individual muscle motor function. The response of this stimulation was measured using manual muscle testing to gauge strength. Sessions are to be repeated until patient returns to normal function. Individual will also be given a set of “wake-up drills” to perform at least once a day, specifically before any sort of exercise or physical activity.
After the two visits, the subject was experiencing mild discomfort during active hip flexion. In 2 weeks and three sessions of RPR, the individual was fully contracting, experiencing 0 pain on a 0-10 scale, and had begun training lower body movements again. She continues to maintain function 8 weeks later.
Discussion of Hip Compensation
Since the individual experienced trauma to the right shoulder, the hip compensation that she had already developed for producing hip flexion, identified according to RPR evaluation, was disrupted. She was no longer able to utilize her right shoulder during her time of rehabilitation in everyday movement. In this scenario she no longer has any source of stability (compensatory or not) for the left hip, and is absorbing even more joint forces and wear from everyday movement. This could be thought of as taking the training wheels off of a bike before teaching a child how to properly pedal and balance. Chances are, they will fall over.
After 4-6 weeks of repeated insult to the unstable hip, she begins to develop pain and irritation during active hip flexion. This is due to the fact that she is forcing herself to flex the hip without being able to maintain proper hip stability.
After restoring her to a parasympathetic state, restoring proper breathing techniques, and stimulating the nervous system, her hip compensation is eliminated and she is able to drive movement in a proper pattern. This pattern is utilizing the hip flexor as a prime mover with its long lever arm, and the accessory muscles to stabilize the hip joint in the acetabulum. Because motor learning and motor firing are at a subconscious level, it is not enough to consciously “will” a prime mover to drive proper movement in an individual with a compensatory motor pattern. This is why generic rehabilitation exercises focused on the glute, hamstring, psoas, etc. fail, because these exercises are still running off of the same dysfunctional motor pattern.
Stay tuned for more cases of RPR. To schedule a consult or session of RPR, feel free to contact us at 901-573-2526 or email us at firstname.lastname@example.org.
I recently ran across a great article at EliteFTS on joint maintenance and it was spot on awesome that I decided to share it. With joint and musculoskeletal pain being one of the most prevalent conditions in today’s society, there are a lot of poor resources full of articles and experts trying to sell you on the latest and greatest tool or supplement out there to magically fix all of your pain. This write-up gives a clear and concise outline of four great methods to maintain joint health.
Specifically for the target population of those who train on a regular basis, this article outlines a few very important solutions for proactively addressing some of the long term problems that face today’s lifter. By implementing these 4 steps, you will be well on your way to effectively addressing these wear and tear-type injuries. Hydration, soft tissue therapy, joint health supplementation, and proper joint loading are all factors that affect lifters in such small increments at a time that by the time they begin to become a nuisance, damage has already been done. Whether you are noticing the affects of deficits in these categories or are looking for a way to proactively work on preventing injury, this is a great start.
In this edition of “Ask the Chiro,” we will take a look at another common question that comes up a lot i the everyday patient, Heat vs Ice. Both are modalities used to reduce pain and increase function, yet many questions come up when discussing the two. Specifically, should I heat or should I ice an injury? Which is the best? How long should I heat vs ice? When should I heat vs ice an injury? The battle between heat and ice, fire and water, has been one of the most epic debates in modern day history. We will attempt to sort this out once and for all.
The Affects of Heat vs Ice:
The affects of heat vs ice are fairly simple. Heat is a modality that when applied to the body causes blood vessels to dilate or open, which INCREASES the flow of blood to the areas applied. This has many influences for the area and as we will talk about later, determines when to apply. For the most part, the increase in blood flow will warm up a sore or stiff joint and will increase nutrition and supply to the affected areas. Heat can also increase inflammation and edema to an injured area. Vasodilation and an increase in blood carries pro-inflammatory white blood cells to the area. The distribution of blood to the area can also lead to edema, which is the collection of fluid outside of the vessels also known as swelling. Although these factors are needed for healing, excessive amounts from improper application of heat can increase the severity of certain conditions.
On the other hand, Ice is a modality that when applied to the body causes vessels to constrict or close. This DECREASES the flow of blood to the areas applied which subsequently decreases both swelling and the inflammatory response in the body. It also has the ability to decrease pain by numbing the area when applied correctly.
What Types of Injuries to Heat vs Ice
So when do we apply heat vs ice? This is a very commonly confused concept, so for this article we will attempt to make this as simple as possible by splitting the two into two scenarios. The first scenario is chronic vs acute conditions. The second will be muscle soreness vs spasm.
For acute vs chronic conditions, we are separating long term injuries caused by wear and tear such as arthritis and short term injuries often caused by trauma like a sprained ankle. For chronic conditions, heat is a more beneficial application as the increase in blood flow supplies nutrients to stiff muscles and joints. This helps warm the joint up which allows for increased motion. Ice is best for for these acute conditions where the goal is to control inflammation and swelling. Remember that heat will INCREASE inflammation and swelling in these acute conditions.
In cases of muscle and joint soreness vs muscle spasm, heat is best for soreness and ice is best for spasms. Icing, however, can be used for either. The real issue is during an ACUTE spasm, heat can cause a large amount of inflammation, and subsequently more contraction of the spasm. I have seen many patients who tell me they woke up with an extremely tight and spasmed back and though a hot shower would help. The result is them barely being able to bend over afterwards, as the inflammation and swelling rushes into the area as blood flow is increased.
Proper Timing and Utilization of Heat vs Ice
As you may have noticed, there are number of times when heat can be just as detrimental to a condition as it can be helpful, but that I haven’t really talked bad on ice at all. This is because, for the sake of simplicity, ice can’t really hurt you. The worst ice can do is not work. Heat on the other hand can be the trickier modality in its application, and in some cases (like a spasm) could either help or hurt you. So here are a few “timing tips” for when to use or not use heat.
First, the 72 hour tip. Heat should not be used on spasms, sprains, strains, or other inflammatory or swelling prone conditions within the acute window of injury. Basically, within the first 3 (or even 4) days no heat should be applied to an injury that is undergoing spasm or is prone to inflammation or swelling. After this window of time, it is less likely that increasing blood flow at the rate that heat allows will will result in excessive inflammation and edema, as the condition is likely past the inflammatory phase of healing.
Second, and most important tip: “When in doubt, ice first.” As I noted before, ice is least likely to hurt you. So if you are confused as to which modality to use and do not have the guidance of a physician to decide for you, this is always the safest bet. If you have iced for a significant amount of time with no results and you are out of the 72 hour window, go ahead and heat.
Finally, the last tip is about timing and application. First, with application to either modality, ALWAYS provide a barrier between the modality and skin to avoid burning. This could be your clothing, or a towel Timing for ice should be about 20 minutes, but it is important to focus on moving through certain “stages” in order to ensure proper icing. Icing should take you through a cold, burning, and finally numbness stage. It is important to get to the numbing stage, as this is where we get the most pain relief. So if you get to 20 minutes and don’t feel numb, keep going. For heat, 10 minutes is fine, and the goal is to loosen the body up. Finally, timing. Heat is best used before activity, and ice is best used following activity. There is not much benefit in icing before a practice or workout, but will help recovery by cutting inflammation and thusly soreness at the end of a hard training session, or while pushing through an injury and still maintaining full participation.
For any further questions, or to schedule a visit at Mid-South Spine and Sports Performance, feel free to call 901-573-2526 or email us at email@example.com
One week around the corner, the Clash for Cash on Beale Street is shaping up to be one of the biggest NBS Fitness events of the year. With the weather changing for the better, college football season getting more and more heated by the week, and all the other great attractions in Memphis during this time, some may be considering not checking out the event. Not so fast, Memphians. Here are three reasons you need to be at the Clash for Cash on Beale.
Obviously, the location has been made abundantly clear, but having a strongman on Beale street is a great idea for many reasons. Not only is it a high traffic area, but historically a great venue for any event. Those who are active and appreciate the strength sports and competition will really enjoy this combination of strength and showmanship. On top of that, the competition as noted in the name, will feature cash payouts. This means that the competition will be fierce as the stakes are high. We have many national level athletes from all around the U.S. attending the event. Adding in a large crowd will definitely make this a unique and intriguing event. Hell if you, yourself, decide you’re feeling hyped up enough by the spirit of strongman competition, you could even enter the open car deadlift demo at the end of the day!
This event truly is not only unique in its location and prize money, but will also feature some great vendors from the Memphis area. There will be plenty of opportunities to taste some great beers, food, and enjoy the products of local Memphis businesses. There has been an outstanding amount of support from the local Memphis businesses and we would all love if you came down to enjoy a great day and support them as well. Oh… and did I mention free beer tasting at the awards ceremony?
In August, I had the pleasure of judging at U.S.S. Nationals in Louisville, KY. It was a long day, but was one of the best experiences I have had in strongman. This was for many reasons such as meeting up with good friends, enjoying the unique venue that is Louisville’s Fourth Street Live, and experiencing the atmosphere of competition that strongman is known for. There was a huge crowd and a great showing from the athletes, as well as great vendors and perfect weather for an outdoor show. Strongman is known at the highest level for World’s Strongest Man, but remains a sport that is little well known or followed by those who do not compete in it. However, with all people that took time to stop by that day and expressed interest and awe in the unique competition that was taking place, the people in charge of Fourth Street Live were dying to have U.S.S. hold another competition. The cool thing is all these factors are set to be at next week’s Clash for Cash. We hope to make this one of the coolest events on Beale this year and would love to see you there to support the growth of strongman, our vendors, and Memphis itself.
In the last article, Why High School Athletes Should Build Recovery Habits Now, we explored some of the reasons why high school athletes should be building a foundation of proper recovery habits with the goal of promoting longevity and injury prevention. Now that the why has been identified, it’s time to address the how.
Injury prevention is always a topic of interest and a driver for constant improvement in the sports performance industry. The biggest concern for team and staff during the season is never how well the team can perform or improve. New developments in injury prevention are an industry of constant turnover and those who want to stay competitive are in a constant race to be up to date with the latest and greatest. Unfortunately the latest GPS athlete tracking system is not feasible at the high school level, and often coaches are too busy to fully address the importance of proper recovery and injury prevention. So to follow up on the why, here are three easy injury prevention how-to’s for high school athletes to recover like a division I athlete. Keep in mind, this is presented as being used within 24 hours after competition. You can use these methods in the 24 hours immediately following a workout as well.
Just because your high school doesn’t have the state of the art, $100,000 hot and cold pool setup that the bigger D1 schools do, doesn’t mean you can’t take advantage of the recovery benefits of utilizing manipulation of blood flow for recovery benefits. The basis of alternating between a hot and cold water is to cause dilation and constriction of the blood vessels to speed up recovery. Hot water causes dilation of vessels and speeds up the heart. This makes the heart pump a ton of blood out to the body. Blood is the source of nutrition, oxygen, hydration, and the cells that respond to muscle cell damage from the breakdown of training and competition. So with heat, we are feeding and repairing muscle and joints. Cold water causes constriction of blood vessels and slowing of the heart. This causes the blood vessels to squeeze all the blood in the area back towards the heart. This is important because just as the blood carries nutrients and cells to sites of damage, it also needs to carry waste away and return back to the heart and stomach to replenish their nutrients for another round. It also carries any inflammation in the area away, leading to less pain and soreness afterwards.
Contrast showers area great way to get the same effect of the hot/cold pool in your very own bathroom. First start by turning the shower up to as hot as you can stand for three minutes. Once the three minutes is up, immediately switch the water to as cold as you can stand it. Alternate between the two for three cycles, ending on cold. Let the shower spray down on you so it covers your body as it drains. If you have specific areas that are really sore, or hit a specific area in training that you want to recover, focus on those. Bottom line, contrast showers will leave you feeling like a million bucks, increase your recovery, allow you to handle increased training stresses, and help prevent future overuse injury. Set up a few speakers in the bathroom and blast some music to help pass the time. If mom and dad complain about the water bill or noise, just tell them you need to recover so you can be a total bad ass on gameday. Doctors orders.
Steady State Cardio/Walking
Building on some of the concepts from the contrast showers, steady state cardio is another great activity to boost recovery and prevent injury. Cardiovascular health is usually not a problem for athletes in this age group, so the main goal of this is two part: Get blood to the places that need it by moderately increasing heart rate, and to get the muscles contracting and pumping. We want blood flow out away from the heart to the rest of the body for the same reason as the contrast showers. Utilizing the movement from steady state cardio allows us to address a few other things as well.
In order for the body to heal correctly, it utilizes information it gets from the muscles while they are moving to tell it where to grow and direct the most new tissue. To get that information, we need the body to be moving, even if it is something simple. The stretching and contracting of the muscles in the body during steady state cardio allow for the body to direct new tissue production. This information is very essential as it also tells the body what type of tissue to produce and how much.
So how do you implement steady state cardio? A quick stretch and shake out jog is a great way start. Make sure you do enough mobility and stretching to warm up, and then go on a 20 minute jog of low intensity. Walking is also an easy way to get some neurological input into the body as well as provide just enough increase in heart rate. You could simply wake up the morning after competition or a heavy lift and take a 20-30 minute walk around your neighborhood. What if you’re a football player and just played Friday night but don’t have time because you are going to your favorite college football game bright and early? Perfect! Walk around with your friends or family for 20 or 30 minutes and take in all the great scenery of college football tailgating. You’ll be having fun while also building solid recovery habits to keep you healthy and pushing yourself forward towards your goal of playing on Saturday’s one day too.
Here it is. The S-word. The thing that no one wants to ever do and even less value. The most boring thing possible in the athletic world. Stretching. There’s nothing sexy about it and nothing entertaining about it, but guess what. You absolutely need to do it. Do you want to be the best athlete you can be? Do you want to push yourself to the limit to find out just how good you can perform? I can tell you with out a doubt that if you never spend any time on your mobility you will fall incredibly short of this and eventually end up hurting. Guaranteed. If you enjoy stretching and mobility work, then great. Good for you. But if you are like the majority of athletes in the world, you don’t enjoy it, and no one cares. Do it anyways. No one ever said everything you will do in athletics will be fun, but this is absolutely essential.
Mobility and stretching allows for some of the same things that walking does. It provides the right type of stimulus to the body to help direct healing and make sure that your body does not become a giant knot. There are many different mobility exercises available that improve movement of the hips, ankles, shoulders, etc at a basic level. The Essential 8 by Mike Boyle and the Limber 11 by Joe DeFranco are great starters for basic mobility drills. NBS Fitness’ Youtube channel also has a variety of mobility and warm up drills available as well. The key here is consistency over time.
Stay tuned for more information for high school athletes. As always, if you have any questions, feel free to direct them to firstname.lastname@example.org.
The most common of all chiropractic stigmas is “Once you start, you have to keep going forever.” Just as with any stigma, there are two sides to this story. I will address some of the truths this stigma is based on, but will focus more on the misconceptions of chiropractic treatment, its goals, today’s societal outlook on health care, and more.
The truths from this chiropractic stigma surround chiropractic treatment and individual practice models. In most chiropractic offices you will be confronted with an option for maintenance or preventative care. This happens typically towards the end of a treatment plan. As with any health care decision, the decision of what and how to approach your health is completely yours. This maintenance or preventative plan is the “coming back forever” option.
The amount that an office tries to push an extended treatment plan on a patient is likely where most of the negativity comes from in that the patient feels pressured to make the decision to continue extended care. As a quick disclaimer, just because I am a Doctor of Chiropractic, does not mean I will defend each and every other chiropractor and their practice decisions. My opinion is a well informed patient should be allowed to make his or her decision on their own health. I do, however, refuse to neglect the fact that there are many patients who are not well informed. The following are the misconceptions and social health factors that surround this stigma.
1) You Don’t HAVE to Do Anything
For the general public, maintenance care will typically be a return every month to 6 weeks. The goal here is to maintain the state of function accomplished by the original treatment plan. It can also be used as a preventative approach to decrease the chances of re-aggravation of the original injury. Again, those who try to scare their patients into this plan suck and I will not defend them. But the notion that chiropractic is some sort of trap that keeps you coming again and again is ridiculous.
At the end of the day, you always have control over your health. Our job (ALL health care professionals) is to identify the problem of your health concerns, come up with a plan to solve it and help the patient make an educated decision. If you don’t feel as if that is the case with you currently, find health care professionals that will allow that decision making to occur.
2) You May Actually WANT to Keep Coming Back
The funny thing about this stigma is it usually comes from those who have received little or no chiropractic care. For those who have never had chiropractic care, they have also never had any reference to what the body feels like when it is moving and operating at an optimal level. Once they have been under care long enough to finally understand that feeling, they start to understand how crappy they really felt BEFORE seeking out care.
Most patients that I see that return on a regular basis don’t need me to explain why they need to receive maintenance care. They understand, because they’ve experienced the difference. Some will choose not to elect for this type of continual care, and that’s fine. What often happens is they will go about their lives for 6-8 months and then have a bad experience that flares up their previous condition. When that happens, I end up seeing them again, and unfortunately, instead of being a check-up and see you in 6 weeks visit, they need to be seen for 3-4 weeks again in order to get them better.
After two or three instances of this happening, sometimes the patient decides they want to try and prevent further problems. If an educated patient chooses the “it’s not broken, so don’t fix it” method to their health, that’s okay. But the vast majority of my patients that return on a regular basis are there because they WANT to be there.
3) An Uninformed View of Pain and Chronic Conditions.
Today’s society has quite a skewed image of their health when it comes to musculoskeletal conditions, pain, or chronic disease. Pain and chronic conditions do not usually pop up out of nowhere. and there is usually an underlying factor that causes this. The majority of patients do not understand that their body degenerates and wear in a chronic nature. Chiropractic uniquely identifies the functional factors that cause this wear and tries to treat and prevent it from occurring. Many other health care professions look to visualize the location or tissue that is hurting using. Until there is an structural identifier of pain, many neglect it as an issue. For a more in depth look at these schools of thought, check out this past article on compensation and injury.
4) Nearly Every Health Care Profession Involves Maintenance or Returning Care
We aren’t the only profession pushing for maintenance or returning care. As much as we probably don’t want to admit it, we aren’t even the only ones that push wellness care. Ever been to a dentist? An ophthalmologist? Do you have diabetes? How about high blood pressure? Do you take any medications? All those have some sort of maintenance component to them.
Dentists have done the best job of promoting wellness care. Most don’t wait until a tooth hurts to go to a dentist, they go to try and PREVENT tooth decay and cavities and to have healthy teeth. How many people don’t know that you should receive preventative chiropractic care every 4-6 weeks, but know that they need a dental check up and cleaning every 6 months? Do you want a healthy spine free of decay? Well then you probably better not wait until you can’t walk to receive chiropractic care.
The medical profession constantly practices the maintenance care. In the medical profession high blood pressure, diabetes, or another chronic diseases, are typically treated with medication. Your treatment plan will then consist of taking “x” pills every day. Let’s ignore the holistic methods of controlling or preventing diabetes and high blood pressure such as proper diet and exercise. What happens when you stop taking that prescription? Your blood pressure or blood sugar sky rockets back up. At a chiropractic office, the “pill” is actually our ability to manipulate and affect the body physically with our hands.
Mid-South Spine and Sports Performance is invested in the continual process of providing the best in sports performance care for our athletes and patients. One of these products have been our recent addition of Foot Levelers functional orthotics. These orthotics are providing a much needed support system for an often neglected are in many athletes, the feet. In an effort to continue this investment towards optimal performance care, we are now offering $100 off the next 6 orders for two pairs of orthotics. This is a limited promotion on Foot Levelers, which will last through October.
Since announcing their availability, I’ve received a lot of questions about Foot Levelers, and the different options, recommendations, and applications for their use. Currently there are almost a dozen different sizes and functions of orthotics that are available through Foot Levelers. The typical question I receive because of this is, what orthotic should I get, or what is the difference between one orthotic and another? In most people looking to buy orthotics, we typically recommend they buy two pairs. Just as most people have multiple pairs of shoes for different functions, the same is needed from an orthotic. With all the different combinations, it may get a little confusing and needs some clarification. For this reason, I’ve separated these orthotics into 4 groups: Athletic, Casual/Everyday, Business/Dress, and Work. Each group has its own specific need which narrows the field down to only a few options and also helps determine which two pairs you need the most.
In athletics, the number one identifier and measuring stick is performance. No matter the sport, performance at the end of the day comes down to the production and application of force. Whether you’re cutting, jumping, squatting, etc., performance is directly dependent on the body’s ability to resist, produce, and withstand forces. In most cases, the common denominator where force exchanges between the internal environment (the body) and the external environment is the foot. Even in throwing or hitting, a large amount of force must be transmitted from this location. Because of this, the athletic group needs an orthotic that improves transmission of intense forces in the three arches of the foot. Additionally, this orthotic needs to have a high amount of support to keep forces from being absorbed, which can cause wear and even injury in the foot and lower extremity.
This orthotic is all about comfort and support. An everyday orthotic doesn’t need to meet the rigorous force transmission standards as an athletic orthotic. It’s function is to maintain proper propulsion and force transmission through a mild to moderate amount of forces required for walking and standing. This orthotic will also be designed to allow more airflow and reduce sweating to keep it fresh over its lifetime.
This category of orthotics has the most variety, as it is geared towards addressing the different shapes and structures of dress shoes for both men and women. Men’s dress shoes come in many different shapes, especially in the toe box area, and many women’s dress shoes have very little room available for a typical orthotic. Most dress shoes are made for looks and not for comfort. Traditional men’s dress shoes have a very solid sole which can cause the heel and ankle to jam after walking or standing for long amounts of time. In general a more solid shoe will cause more rigidity in the foot and limits the foot’s ability to unlock during normal motion. Women’s dress shoes can be on either end of the spectrum, either too flexible or too rigid. For women, a foot levelers orthotic specific to this group comes in full and partial length to accommodate for the space factors while still providing the right amount of comfort and support for proper movement.
This group of orthotics are designed specifically to resist heavy wear and keep forces from being absorbed in the foot. There is no such thing as a light weight work boot, and for those who wear them every day for 40+ hours a week, it’s a weight that is felt in the foot. Most work boots are designed to be rigid and tough in order to withstand an everyday beating that most shoes cannot take. Now compound that boot design with the hard and unforgiving surfaces like concrete, metal, and support platforms that this group usually stand or walks on, and its impossible to ignore the amount of force going into the foot. This causes a multitude of issues as the foot absorbs the brunt of these forces as it is not able to properly move through its normal motion to transmit these forces in the the rest of the body or out to the external environment. For this group of orthotics, a huge emphasis is placed on durability and support.
How Do I Pick the Correct Two Pairs?
For most patients that we see, the most common first orthotic is the athletic one. As most of our patients live an active lifestyle, they need an orthotic that provides the right support, regardless of their activity. From there, we typically recommend an orthotic that fits your next most common activity, work. If you are an execute who travels a lot for important business, pick the business category. A trainer at the gym, or at a desk job with a laid back attire? Go for the casual orthotic. How about electricians, plumbers, construction workers? They need a work orthotic that will handle their high loads of stress. Remember, if you’re not sure, you can always ask and we will make sure to find the orthotic that best fits your scenario. Just remember, this limited promotion is good for the first 6 orders and lasts until October, so don’t wait too long!
As always, for further information on how Mid-South Spine and Sports Performance can assist your needs, contact our office by phone: (901) 573-2526, email: email@example.com, or by visiting NBSFitness.net.
A month ago, I attended the Reflexive Performance Reset™ (RPR™) seminar at The Spot Athletics Columbus, OH. If you didn’t read about my expectations and review on RPR’s benefits, feel free to do so. Since returning, we’ve hit the ground running with some of our more difficult cases at NBS Fitness. Over the last month we have seen nothing short of awesome results utilizing this technique for correcting compensation patterns. Patients who have received the treatment have seen significant improvements with complicated injuries (new and old) as well as performance gains with RPR.
As Mid-South Spine and Sports Performance is opening up appointments in September to those looking to increase performance and address motor pattern imbalances, I want to continue producing more content in the next few months on Reflexive Performance Reset. The goal is to expose the method to educate current and future patients of its applications. It will allow patients to understand what to expect and when to utilize RPR. To do this, I will release a bonus article/blog this upcoming month explaining the basics of the technique. Following that we will begin reviewing actual cases seen already at NBS.
If you are a regular member at NBS Fitness you may have seen some strange warm up techniques going on with the powerlifting team and staff. Some may be grinding the back of their head, others sticking their thumb into their side or vigorously scratching their ribs. Fear not, the state asylum did not have a recent breakout, these members are actually priming their nervous system to perform efficiently. With any new methodology will come a lot of eyebrow raising and questions. If you have talked to anyone who has gone through RPR, there is a bit of a love/hate involvement with it, especially the first time. However, the performance benefits are too great to not at least give it a shot. Waking the body up is not the most comfortable activity ever, so a lot of comments come out before, during, and after that provide a comic relief. So for those who have been the early adopters for this technique, I would like to give back today with an RPR spin of the classic “Quotes Heard at NBS Fitness”.
Top 10 Quotes Heard While Activating:
10) “I hope you know that no matter what I say to you while we are in here, I do actually like you.” – Richard Brose.
9) “You didn’t tell me this was going to be violent tickling” – Porter Wood
8) “I’m gonna need some time away from you…” – Jim Sadler
7) (After failing a muscle test) “Damn it… I was hoping you didn’t have to beat on me again.” – David Allen, Garrett Blatnik, Jim Sadler.
6) “What?! I don’t even get a break?” -Christian Anto.
5) “You are no longer Dr. Tyrel, you are Dr. Black Magic.” – Jim Sadler
4) “I don’t care what I am doing… when you reset Christian, come and get me.” – David Allen
3) “I think you are actually touching my soul right now.” – Jim Sadler
2) “I’m not sure how I feel about you slapping me in the jaw.” – Annie Gunshow
Recently, I stumbled across a social media shout out to my strength coach from the University of Iowa, Chris Doyle. The post was meant to congratulate him on a story about a recent pay raise that he had received after an undefeated regular season last year. Basically showing respect to his success and hard work. This raise made him the highest paid strength coach in the nation (you can read it here) and thusly also implied a progression in the strength and conditioning profession’s value. As with any media coverage, this story has remained relevant for a few days so airtime can be filled. In typical fashion multiple people have weighed in on a debate of whether or not he actually “deserves” this kind of money.
Normally I pay the coverage on these stories no attention for multiple reasons. First, I’ve learned a long time ago that the talking heads on ESPN and announcers on game day almost never have a single clue as to what they are talking about, or are just filling a narrative. Secondly, without getting political, I its become the norm of society to scrutinize and envy those who are successful. This time, however, since I had the privilege of having him as a coach and care about him as an individual, I did actually pay more attention. To some level I honestly don’t care what kind of scrutiny a person is taking from being successful. Usually an indicator of success is a certain amount of scrutiny from others. S0 what do I think? I think a very important lesson can be learned from this story. Ironically as is common of lessons learned from Chris, it applies to life more than football or training. The best way to build success is to work towards building value.
The coolest thing about capitalism is unless outside forces intervene (usually government regulations), the almighty dollar always flows towards value. A crappy product or service receives less value than one that is of high quality and works to provide what is desired by those who seek it out. Without getting in the discussion of the perception of value, an item that does more, lasts longer, or improves quality of life better will always bring more money. In Coach Doyle’s case, his value is that he develops good players into great players, unites individuals to form a team mentality, and helps set the course for this team to accomplish a goal as a unified group. He has consistently done this and the methods that he uses to accomplish this are an exact fit for what is needed at the University of Iowa. End of story. And since we are in a capitalistic world, the University of Iowa is well within its rights to offer to pay him whatever they want for his services.
This is exactly what happens every single day whenever goods or services are exchanged. The laws of a free market are like gravity. They have worked and will continue to work regardless of the opinions of others. These laws are a result of how things are, not someone’s perception of how things ought to be. So instead of complaining or playing the fairness card or trying to find social justice in someone being rewarded for their efforts, why not instead try to learn from this. Chris Doyle has worked his entire career to be the best strength coach in the nation. So perhaps instead of buying into a false narrative we should stand up and applaud the people who progress and improve their industry. Maybe instead stories like these should excite and motivate you to find out what you can do to build value in your own relationships, your profession, or even your health. Work hard to be productive and more valuable at work, in your training, with your spouse, whatever, and you will be rewarded. Successful people don’t just stumble upon their success. At the end of the day, whether you like it or not, the simple law applies: If you build value, you will be rewarded.
“Want to get paid well? Offer something money can’t buy” – Chris Doyle
Mid-South Spine and Sports Performance is happy to announce the first of a new line of services and products available for patients. Staying true to our vision of providing the best services and products for increasing performance and injury prevention, we will be adding Foot Levelers customized orthotics to our product line. This offers a higher end orthotic for a much needed solution to preventative and performance care for the foot and lower extremity. Here are three reasons Foot Levelers are being added to our available products and services.
True, Customized Fit for Maximal Support
One of the biggest issues with over the counter orthotics is they are basic cookie cutter molds which are made of cheaper, less durable material. These orthotics merely cushion the foot and often times only focus on one of the arches of the foot. The lack of quality material also means that you are sacrificing a lot of lifespan in your orthotic as well.
As any avid runner knows, regardless of what the shoe may LOOK like, there is actually a general lifespan on running shoes. The typical running shoe will last about 500 miles. This means the forces put on the shoe will eventually wear down the supportive effects of this shoe at this point. This means that your shoe is either no longer supporting you, or even worse, may be harming you. Because this support is so important, an avid runner also knows that the best shoe is almost never the cheapest one. Cheap means low quality. The same rule can be applied for orthotics. An over the counter orthotic will fail to support you AND will wear out quicker.
Foot Levelers address all three arches of the foot by utilizing a 3D scanner to create a truly customized orthotic. If your foot is well balanced, your fit will simply support your current arches and prevent future wear. If you have an abnormal arch or mechanics, your fit provides additional support to help correct and restore normal motion.
The Needs of Our Patients
Without sounding too bravado about the patients at Mid-South SSP, most patients that we help are focused on performance, results, and prevention of injury. Each individual typically puts a lot of wear on their body while at the same time expecting it to maintain a high level of output. This need is compounded upon by the fact that many of these patients also work strenuous jobs on top of their training. It is not uncommon for a patient to work a job requiring a high level of physical activity and then head to the gym afterwards for a heavy squat day. These individuals must recovery from not only the stress of their training, but from their jobs as well.
Foot Levelers come in a multitude of different textures, styles, and support levels, to fit these different needs. Just as the shoe you train in is different from the shoe you work in, so are Foot Levelers. Orthotics are available for shoes and activities of all types: from athletic shoes, to casual and dress shoes, to work boots. The quality of materials used also gives this orthotic a lifespan of around two years depending on the amount of abuse it undergoes and is guaranteed by the manufacturer to last at least a year.
Better Holding Adjustments
Before even scanning the foot, we adjust the foot at least three times. Pre-scan adjustments ensure a patient’s orthotic won’t be based on a fixated foot. Wearing an orthotic formed upon a properly moving foot also allows our patients the initial adjustments longer. Furthermore, just as a house needs a solid foundation to sit on, so does the body. A properly moving foot and ankle provides a solid foundation for all other movements in the body. It also allows for spinal adjustments to hold better as well. This results in prevention, less re-exacerbation and less injury, which means less overall visits to the chiropractor.
Are you a visually educated person? Here’s a quick breakdown on why Foot Levelers are different than your average orthotic:
As always to get your own pair of orthotics or for further information on how Mid-South Spine and Sports Performance can assist your needs, contact our office!
As you may remember, my last blog talked about my expectations and excitement for the Reflexive Performance Reset™ (RPR™) seminar being held at The Spot Athletics in Columbus, OH. I was looking forward to this seminar for personal and professional reasons. First, I’m familiar with the challenge of getting a muscle to fire in a specific pattern to accomplish a movement. This issue plagues me on a clinical and personal level in my training. The ability to correct this lack of activation opens doors to a lot of performance possibilites for the athlete.
The second reason is the recognition that it has gotten so far with those that have utilized it. As RPR is fairly new, it is not utilized as much as other methods. This is fine, as I don’t consider a method legitimized by broad popularity but rather WHO utilizes it or is at the forefront of promoting it. RPR’s methodology gained popularity in the strength community lately, specifically from individuals whose opinions are well respected. These two reasons alone made me especially excited for the Reflexive Performance Reset seminar. I will save any of my results and treatments that I have done since returning from this seminar for a more in depth article. I want to focus this blog on just the seminar experience, how it was run, and its applications to performance enhancement.
First of all, I cannot say enough about the environment for this seminar. The attendees and instructors in attendance all shared an important common denominator. All attendees were intelligent individuals across various roles in the strength and performance community who recognized the implications of this method, and the blatant need for a way to effectively and properly repattern and FIX the faulty movements and compensations that we see each and every day in the athletic population. Passion for helping others perform, impatience with the failures of more common and popular methods of treatment and activation, and a willingness to learn and absorb new information. These would be my best descriptors of those in attendance. No one was there to punch the clock, take long lunch, get their CEUs and jet out. Everyone was there to learn, ask questions, and add a new skill to their trade in order to help others. This was every bit of a “networking” experience as it was a learning experience. Whenever you have so many successful and intelligent individuals in room at once, the last thing you do is turn into an introvert. The chance to learn and grow is always there, and there was plenty of both between sessions, at lunch, and after the day finished. From talking training, business, philosophy, values, or troubles shooting cases, the interactions that I was able to have during this trip alone was worth the price of admission.
The seminar instruction flowed well. Effective application of Reflexive Performance Reset comes from two different days. The goal of day one is to get hands on experience and give, the attendees, the tools needed to effectively apply its methodology. The pace is appropriate and gives tons of time for hands on learning for each test and activation, along with time to ask questions as well.
Day two focuses on the diagnosis and application of the tools learned. Chris, Cal, and J.L. did this very well, and this made for one of the most engaging seminars I have ever been to. This can’t be stressed enough, as seminars can be more of a follow the leader tune and don’t allow for involved learning. The ability to be able to work through scenarios and be have a game plan to hit the ground running after the seminar individually allows for inevitable problems to be troubleshooted once you are on your own. That takes more than just learning a couple tests and soft tissue techniques. It takes quality instruction and an understanding of WHY and HOW.
Finally, the application of RPR was mostly presented in the second day. This was an important day, and likely the most vital part of the seminar. In its essence, Reflexive Performance Reset applies for a wide population. In reality, RPR suits athletes and those who rely completely on performance to be at their best. I say this because there is a lot of trust, discomfort, and time that must be put into getting the body to operate in its proper and natural state. Lay people tend to resist these areas even if they know the outcome of something else will yield lesser results. Usually a driven athlete prioritizes results over themselves or the prospect of short term sacrifice. On top of that, almost every attendee’s target market, client, or patient is an athlete who is performance driven. For these reasons, the applications best point to this performance driven athlete demographic. The intriguing thing about RPR is that it’s a growth phase as a methodology. This potential along with the amount of intelligent and primarily type A personalities learning the technique, mean a lot of potential for growth and expansion. This makes for an exciting future for Reflexive Performance Reset.
As I noted in my last article, the pursuit of knowledge involves constant focus on improvement, bringing up weaknesses, and meshing critical thinking with an open mind to new information. It also has a lot to do with finding the right mentors, role models, or experts in the fields you wish to better yourself in, and utilizing their experiences to help guide your further learning.
Critiquing one’s self in order to identify and bring up a weakness is not necessarily the easiest thing to do. For me, I have identified that long term activation and correction of a movement pattern has been by far my largest struggle as a practitioner. As any athlete involved in increasing performance will understand, the biggest factor in continually improving over time is whether or not you remain healthy. In this paradigm, a competitive athlete quickly understands that its not so much how quickly you can get back from an injury, but how you can prevent future injury. This is a much harder process than simply rehabbing or treating an already occurred injury.
The best area for my improvement, to me, is the ability to provide the athletes that I work with, with means of activating the areas in which I see a deficit. As you may also remember from my previous articles, I also talk a lot about muscle imbalances. A typical muscle imbalance involves a hyper and hypo-facilitated muscle neurologically, giving it either a tonic (increased) or phasic (decreased) tone. The typical treatment plan for this is to stretch the tight muscles and try to strengthen the weakened ones. This does leave a gap for activation, and its that gap which I’ve identified a need to continue to try and fill.
This weekend, I will be traveling up to Columbus, OH to learn some of the new therapies and activation methods that have been all the talk at EliteFTS. The main concepts that I can pull from what I’ve gathered of what to expect from this seminar is that it is deeply involved with the nervous system in order to reactivate and change motor patterns in the body. So far it has been very well spoken of by many in the strength world who have utilized it. It also seems to involve a reproducible pattern of identification for these changes in motor function. I have been looking for a technique that identifies and addresses these types of issues for a while now, and have contemplated another technique before hearing about this specific one. After talking to David Allen about the seminar and then reading the results that those at EliteFTS have been having, I easily decided that this checked off all the boxes to entice me to check it out. I am excited to explore what this seminar has to offer, and will look to do a special write up about it when I get back. So stay tuned! And for those who are already my patients, I hope you are ready to be guinea pigs!
NBS Fitness will be putting its members on display this weekend during its media day on Saturday. We will be showcasing the many iron sports offered at the facilities including powerlifting, strongman, bodybuilding, and olympic lifting. It will be an intense and fun day with individuals who are passionate about the iron sports, strength, and personal improvement.
Since being at NBS Fitness, I’ve moved away from strongman despite the vast amount of success the strongman group here has been having in order to improve and build for strongman myself. In the past I had competed in the 275 class. In this class, I had concluded that my strength was my athleticism, and my weakness was my top end strength. Athleticism, I felt gave me an edge in moving, loading, and pushing/pulling events, whereas my lack of top end strength made it difficult to stick with the pack in most of the static events such as pressing or deadlifting. After my last competition, I decided that in order to improve as a strongman, I needed to drop down a weight class, recomp my body, and build my strength from there. From early 2015, I dropped from about 275 to 233 before looking to David Allen for a switch in training and nutrition in November 2015. The goal was set to move to hypertrophy based programming to build size, technique, and strength to eventually even out at the 242 class. During this time, I have still remained involved in strongman administratively, but not as a competitor.
This week, however, I’m excited to get to put my training to the side and jump back into strongman for a day to hit some heavy events with fellow team members for the benefit of NBS Fitness. The strongman group will try to cover a majority of the many different events in strongman, and along with the rest of the iron sports here at NBS, provide some awesome footage of why NBS Fitness and its members are the absolute sh*t.
As we continue to roll through the summer, here is yet another change at Mid-South SSP: We have a new logo and a new Facebook page for you to stay connected with future activities, announcements, and write-ups with NBS Fitness. This page will allow for further connection with patients and the public to increase availability for Q&A, access to information, and outlets for patients to find scheduling opportunities with the clinic.
Moving forward, Mid-South SSP’s Facebook page will also be an outlet for any testimonials, videos, and sporting events that I am involved with. So go check it out, give us a like, and as always, stay tuned for new updates and information as it is develops!
This last weekend, I finally found some time to take trip back to Iowa over the Fourth of July. And I can definitely say that to me, the worst part about moving 9 hours away from where you grew up is not that you can’t go back as much as you want, it’s finding a way to see and squeeze in as many people as you can into your vacation because you know you won’t be back for an extended amount of time. So having said that, if I were to describe this trip in one word, it would be BUSY!
Although most people’s perception of Iowa being nothing but farmland is somewhat correct, there is still plenty to do if you are an outdoorsman like myself. One of my biggest complaints about living in a larger populated area is that there is almost no room to get out and do what you want, so I was very much looking forward to some of the isolation of Iowa. My family owns a few hundred acres of farm land and also raises horses. For me, that means plenty of room to spread out and do whatever I please. The very first thing on the agenda for my first day back was to get some shooting and fishing in. Although the fishing had to wait on day one, there were plenty of rounds thrown through my H&K. All you gotta do is pack up and head back into the field, set up some targets, and let the lead fly. Probably the most American thing to do to start out its birthday weekend. After that, we proceeded to bounce around a few early Fourth of July celebrations with some high school friends. The weather was definitely not as ideal as I had hoped early on, and it had rained before I arrived in Iowa. So instead of clear skies and sun for the Jeep, we ended up finding some mud instead early on.
No matter when or how long I come back to Iowa, there are a certain group of friends that I always make sure I find time for. Last year for the third of July we got together in Dubuque, IA (about 2 hours away from where I grew up) to grill, play outdoor games and watch the evening air show and fireworks. The air show was pretty impressive last year, and is primarily skydivers and a load of different military aircraft from WWII to present day. It was a good enough time that we decided to do it again. My girlfriend also decided to make the trip from a wedding the previous night in Indianapolis, so it was also a plus for her to meet up with my long time friends as well. It was supposed to be gloomy, but instead ended up being upper 70s and sunny all day. Although the air show had more skydivers and WWII planes than it had modern aircraft, it was still a pretty awesome show, and no one can complain about grilling and playing cornhole and beersby all day.
Once we finally got up and made the trek back to my parents from Dubuque, we had quite the busy day ahead of us for the 4th. Since my family is so involved with riding and breeding horses as a hobby, and Margaret had never really spent any time on a farm before, riding horses and spending time around the farm was at the top of her to do list for the trip. Personally, I don’t care for riding horses, but since we were able to ride around one of my family’s farms and in a few of our fields, it was like knocking out two birds with one stone. My parents came along with, as I have absolutely no idea how to saddle and bridle a horse. We rode and talked for about an hour and a half. It seemed like everyone had fun. All I know is that my ass hurt from being in the saddle for a few days afterwards.
Family was by far my biggest reason to head back for the holiday break. Specifically for a few reasons. My sister and brother-in-law recently welcomed a baby girl into their family about a week before I visited, so clearly the biggest thing on my to-do list was to meet my new niece, Cora. I also have quite a large and close extended family (approximately 30 or 35 people). Between all the cousins, there were two other kids born within the last year that I had either never seen, or saw very little of. Every year the family gets together on the 4th, which made for an entire day of visiting and catching up. It was also nice bringing someone new into the family myself. Normally when I come back, I am pretty engaged in updating everyone on how life is going and what is new. This time I was able to use Margaret as a shield to absorb a good amount of the attention and questions I normally get. It was a pretty successful strategy, so I may have to bring her along the next time I go to Iowa and do it again.
After the busyness of the first three days, I had still not been able to go fishing. The night before we ended up staying up about 3 hours later than I wanted. Today was supposed to be the last day of the trip, and I had wanted to get back at a decent time. My plan was to get up early. Get a few hours of fishing in and then hit the road. Unfortunately I slept in and by the time we were ready to get fishing, we only had about 45 minutes to get there and get back to stay on schedule. To make matters worst, this was finally the first day on the trip that it got into the 80s and was warm enough and sunny enough to take the top and doors off of the jeep. This was something that I was really looking forward to, as for space reasons, I have not been able to do so far in Tennessee. What a great day to waste spending on the road for 9 hours…
We have a pretty good fishing spot, which is usually stocked with bass. It’s also something my brother and I like to get out and do when we are both back, so instead of trying to rush something I haven’t been able to do in an entire year, I decided to postpone our departure from Iowa until Wednesday. After about an hour and a half of fishing between me, my brother and Margaret, we pulled in about 13 fish. Even though I could have spent another 3 hours on that pond, we had a few extra things to do with the newly appointed bonus day in Iowa.
This was probably the best day of the trip, as we had zero plans besides the morning fishing. All I knew is that I wanted to spend some cruising around in the sun with the Jeep. So we took a tour of Iowa all day. This included a lunch date with my brother and his girlfriend and then some sight seeing of the countryside in Iowa during the summer. As a fellow Big Ten graduate from Ohio State, Margaret also also had some interest in seeing the facilities and campus of the University of Iowa and the Iowa City area. Iowa City and the University of Iowa had actually changed a lot since I had been in school as well, so a lot of the buildings we ended up exploring were new to me as well. After a day of exploring (and in somebody’s case defacing) the University of Iowa and Iowa City, it was time to actually get back to Tennessee in the morning.
Unlike what some may think, it’s never really a dull moment in Iowa during the summer as long as you have friends and family, a little bit of creativity and maybe some open farmland and ponds to mess around with.
There have been a lot of changes this summer, and Mid-South Spine and Sports Performance has been no exception. Since moving to the new location in May, we have added multiple services and extended times out for members and public to provide more access to more types of care, more efficiently. Along with these changes has come some confusion and hang ups, so I would like to address some of the measures I, along with NBS Fitness have made to further smooth out the process. Here are three thing you may not know about Mid-South Spine and Sports Performance:
1. We Are Now Completely Online
For new patients, becoming a patient has never been easier. In a short process, you can get set your own online account with Mid-South Spine and Sports Performance. NBS Fitness has added a New Patient Registration Form on its website in the “Dr. Detweiler” tab underneath Team NBS. Once this form is filled out and received, we will create an online patient profile using the information you provided and a confirmation email will be sent to you to finalize the account. Once the account is finalized, you will have access to online appointment scheduling, personal messaging for any needs you may have, as well as access to online documentation to fill out for your initial visit. These processes are geared towards increasing efficiency and making sure that your visit is not tediously tied down with red tape.
2. We Have Expanded Our Hours
Since the move, Mid-South SSP’s hours have changed and also expanded. Hours are now geared towards availabilities both in the morning and afternoon throughout the week, as well as access to care on the weekend. These hours are:
Tuesday: 1pm – 7pm
Thursday: 9am – 1:30pm
Saturday 9am – 1:30pm
This is double the amount of hours offered at NBS Fitness’ previous location, and we feel it will allow for access to care at all times during the week.
3. We Now Offer Foot Levelers Custom Orthotics.
Almost as important as the spine are the feet. The feet are the main connection of our body to the external environment and must manage and support intense amounts of forces from our body to this external environment. Foot Levelers is an orthotic brand that allows for a custom made orthotic to be fit to you and helps support the three arches of the foot. They can be used to support abnormalities in the foot or preventatively to ensure that abnormalities do not develop. Stay tuned for future articles outlining why the feet are such a vital part of human performance and normal activity.
As the big highlight of my summer so far, I was able to help once again with United States Strongman’s National Championships in Louisville, KY. This year I was unable to treat at the event due to the Kentucky Chiropractic laws not allowing the purchase of temporary licenses from chiropractors licensed outside of Kentucky. Instead I was brought on as one of the judges of the event as I am a state rep for United States Strongman.
First of all, If you have never promoted a show, you should know that no matter what you do and how much you plan, there will be hiccups. There was no exception to this show, but within the duration of the first two events things were running smoothly (who’d have thought organizing and ordering 314 competitors over two events using 8 total lanes would be a bit of challenge?).
As with working any event, whether as the promoter, MC, judge, or providing athlete care, you are going to be the busiest people at the show. 4th Street Live was easily one of the most impressive venues I have been involved with in strongman and is the one regret I have from the weekend as I was unable to explore and experience it throughout the day. I did have some opportunities to sit back and take in the venue, and it was just so impressive to me how many spectators were packed into the place to watch. Although strongman athletes usually bring a built in amount of spectators, I would be very surprised if a good portion of these people were not locals who stopped to watch.
I think the thing that impressed me the most about the weekend, though, were the competitors. With how much the sport has grown over the last year, there were so many new faces at this year’s event, and everyone that I interacted with were competitive as hell. If you are unfamiliar to strongman, unlike a large majority of other sports, most competitors are actually very supportive of each other. Even individuals who are neck and neck for points will often cheer and push each other simply for the benefit of that person. To me it just adds to the experience of strongman. Even though the venue was able to block away a lot of the sun and heat that was expected for Saturday’s competition, it was still hot as hell. I would argue strong men and women to be some of the toughest athletes around. I can’t even count how many competitors I saw pass out from pushing themselves to the limit, and I’m convinced that strongman is one of the few sports in which an athlete will pass out and then attempt to finish the event. There was one particular competitor whom I’m fairly certain probably passed out on every event. Having said all of that, I’m happy that (from what I could tell) no one was seriously injured or had to pull out of the competition due to injury. To all the competitors from Saturday, you made such an awesome impression on me and were all great representatives of the sport for those spectating who had never seen a competition before.
It was great to get back to my strongman roots and see the many friends that I’ve made over the years in the sport compete and perform. I do wish that I could have had more time to visit with those I hadn’t seen for awhile, (specifically the entire Team Anvil Gym who performed VERY well) but it is part of the job. I look forward to next June and hope to see the sport continue to grow.
First off, as a disclaimer, I’m not going to sit here on my high horse and talk about all the things I know or do that you should know and do too. I’m a pretty big on the concept that one of the best ways in invoking a change is to go ahead and own the problems that you have. So this periodic blog is going to kind of be my way of owning and sharing some of my current struggles and problems in my personal or professional life, and solutions that I feel I need to be more accountable for. Selfishly, I hope that at the least this will help me progress forward, but I do hope that if you find yourself struggling with some of these issues that it may help you as well.
Time management is one of my biggest problems, as I’m sure many others can relate to. If you ask anyone that is close to me right now, I’m sure they will tell you that they’ve heard me mention not having enough time. Between my professional life, personal life with friends, family, and a significant other, my training, and just my own personal time to keep myself sane, I often feel like I have a big task(s) lingering over me. I have specifically recognized over the last few months with the move into the new NBS Fitness facilities and the expansion of my business that my prioritization skills and training frequency have not been on point like they could be. It is not the first time my training has been sacrificed due to increased workload, but it drives me absolutely insane. These frustrations brought me to think of the analogy of the “Big Rocks” of life, introduced by Dr. Stephen Covey which I had learned back in my undergraduate days. It’s a great reminder of how important prioritization is, and is something that I recognize that I need to get back to. I liked the visual impression this analogy utilizes, so I youtube’d it and found this video, among many others. I will admit it is a bit long and the music sucks, but it does get the point across (and that’s why you have a mute button).
College is a time of experiences, and these experiences will shape you as an individual. For athletes, I think this is doubly true. Not only are you experiencing living on your own, meeting new people, etc., but you’re also influenced by the values, lessons, and demands of being a competitive athlete at the same time. Let’s face it, high school is not the same as college. The demands during and out of season are drastically greater in all aspects. Intensity AND frequency is greatly increased in everything that you do and if you are in one of the bigger flagship sports, there is a slew of other pressures involved as well. A team (and individually each player) and it’s coaching staff are much like a child and their parents in the sense that often times the team or individual’s attitude, character, and morals are a direct product of those values held by their coaching staff. These ethical standards and what importance they are emphasized in the program will be evident as a team or individually in each player.
During my time at the University of Iowa, there was a sleeve on the inside of our lockers in which we would get notices, reminders, and motivational quotes from our coaching staff on a consistent basis. These could be announcements about practice schedules, important stories in the media that related to subjects relevant to the program, or even motivational quotes. Often, after a few days you would throw these away, but some were impactful enough that they made it into your binder or personal folder for reflection later on. A select few made a big impression on me and represented something or someone that I truly found to be unique. As I am currently preparing the new office in our NBS facilities, I brought out this particular document from 2010. It will be the centerpiece for Mid-South Spine and Sports Performance’s Wall of Champions (more on that later). It is a quote which also reflect and match my view on the values of a champion that I credit to the University of Iowa football program and others such as the story of Coach Ed Thomas for instilling in me during this period of growth. Though the quote is directed towards football, I’ve been able to apply it to many different situations in life, and believe it to be interchangeable across all applications; sports or otherwise:
For those who do not know who Coach Ed Thomas was, he was a legendary football coach and even greater role model in the state of Iowa. My high school was lucky enough to share ties with his program at Applington-Parkersburg, specifically the offensive line camp that our two schools participated in each summer in high school. He built a monster program out of a town of less than 2000 people that produced multiple standout college and professional football players. He was even more well known for the lessons, work ethic, and moral fortitude that he instilled on his players and that town. He was nationally recognized for these attributes and at the time of his tragic death in 2009.
Plantar fasciitis is a common condition of the bottom or plantar surface of the foot in which primarily the plantar fascia, a supportive structure in proper foot biomechanics, is irritated and stressed to the point that it becomes painful. In many cases, the pain can be severe enough to alter or even disallow walking.
For clarification, in order to establish the correct line of treatment it is best to be diagnosed and managment by a health care professional (MD, DC, DPT, DO, etc). Depending on the health care professional you seek out, you will have different strategies of treatment. For those that are specifically looking for more non-invasive, conservative options and are willing to invest some extra effort in order to maintain function, there are multiple approaches to consider. Here are three of them.
1. Address Muscle Imbalances
Since your body does not exists as a bunch of structures that are independent of each other, in any injury it is always wise to to consider causative factors within the region. In the case of plantar fasciitis, this is often going to be calf and achilles tendon tightness. As you may be able to tell from the above picture, the achilles tendon is practically a continuation of the plantar fascia structurally. Biomechanically, stress is absolutely transferred from the achilles tendon and plantar fascia. In plantar fasciitis, there is an all to common correlative cause between tight calves and achilles, which is backed up with increased success when therapy extends to the calf muscles. Work your calf muscles out either by stretching or by utilizing eccentric training to help better adapt the achilles to stress. An example of this would be standing calf raises with a 3 or 5 second eccentric or down phase followed by a one second hold and stretch on the bottom of the movement.
2. DIY Therapy: Ice Massages and Foot Rolling
In plantar fasciitis, the most painful times for those with plantar fasciitis are typically in the morning as soon as you get up from bed, and after long periods of sitting or relaxing (i.e. not up and walking). This is because during sleep and periods of non-usage, the plantar fascia, calves, etc begin to tighten up again as they are no longer being stretched by walking and are subject to less blood flow during this time. Once an individual has tightened up again, they often experience increased pain, as this tissue is essentially re-tearing from the stress of walking. Ice massages and foot rolling are great DIY therapies in addition to other therapies you may be receiving because they are effective, and allow you to address the condition when it is at its worst. This improves your ability to function throughout the day in turn gives you a role in your own care. They are also SUPER EASY.
- Freeze water in a cup.
- Peel off the outer layer.
- Massage your foot to decrease pain and loosen up the plantar tissue.
Foot Rolling (this is great to do as soon as you wake up):
- Pick a small ball with a tolerable size and stiffness (tennis ball, golf ball, bumpy ball, etc.)
- Roll the bottom of your foot from the heel all the way through the arch near the toes.
- Increase the weight you place on the foot as you work through the exercise to toleration.
*Side note* – DO expect to be tender initially until you have loosened up the plantar fascia.
3. Biomechanical Assessment and Treatment:
There are multiple bones and joints in the foot, and like all other bones and joints they are there to move and transfer forces in order to allow proper function. In the case of the foot and ankle, we are talking about the joints that are the beginning of a huge majority of our interaction with our external environment. Patterns of walking, running, squatting, and balance can be drastically affected at the foot due to the movement and transmission of forces which are unique in this area. This is why a biomechanical assessment of the foot by a health care professional is important. This type of assessment is necessary to ensure joint motion of the foot, specifically in the hind and mid foot when dealing with plantar fasciitis. If these joints are fixated or the foot is collapsing excessively, excessive stress will be dealt to the foot. As joint assessment and manipulation is a staple of chiropractic treatments, a chiropractic evaluation would be a wise choice. All too often in plantar fasciitis, the joints in the foot are not evaluated for proper motion. Restoration of this motion may be the last missing piece of the puzzle for a case which will not completely heal.
Change is a good thing, and for those who have been following NBS Fitness, you know that there has been PLENTY of change going on. Recently, the gym hosted a big powerlifting competition along with the move into a new facility with new equipment. Things are moving at lightning speeds as we put the final details together to improve the best gym in Memphis. I will be going through some changes as well at NBS Fitness, so I wanted to take some time to give preview of these changes as well as give a little teaser to the NBS blog and article audience as to what kind of material I will be presenting over the next month or two.
Office Space Changes
A much anticipated change for myself and many members will be the addition of treatment rooms to our new facilities. I will be operating out of one of these spaces and expanding my hours to better suit the needs of our members and public. I’m excited about these changes as they will allow me to go public as Mid-South Spine and Sports Performance inside NBS Fitness. My hours will remain familiar to many of the members in the gym and will add an increased amount of options for access to care for both NBS members and the public. In an effort to put NBS members first and promote the gym, I will have member and non-member pricing. NBS members and their immediate family’s costs will not change from my current pricing,and non-member fees will be increased slightly.
Along with the new location, I will be implementing a new electronic health record system which will allow current and future patients to utilize an online patient portal to view and create appointments online, share and fill out documents and information, and personally message me all while utilizing a secure site. We will also be integrating my operations with the NBS Fitness website to provide further ease of access to this portal as well as links to new patient paper work for those looking to begin receiving care.
For more information on any of these services, do not hesitate to email me or ask me about getting a patient profile set up to take advantage of these new perks.
Future Web Content
Moving forward with my web content, I wanted to focus a little bit more on some of the subjects that I have been really hammering in the office with my treatments of NBS members, U of M athletes, and general public. This will give me a chance to lay the foundation for what I’m trying to accomplish (the why) with my treatments, and then begin to go more in depth once these fundamentals are established. I’m a firm believer that you do not truly understand a concept until you are able to explain and teach a it to someone else, so I want to hold my end of the bargain there as well. I will also jump into a little bit of sports psychology/my opinions on characteristics that separate good from great athletes. So in no particular order, here are the subjects I will be covering.
- Athletes: Those Who Have “It” and Those Who Don’t
- A Structural vs. Functional Outlook on Injury
- The Basics of Muscle Dysfunction
- Reasons to See a Chiropractor Even if You Aren’t in Pain.
- The Importance of Proactive Rehab in Sports.
- The Sacrifices of Being Abnormal
The shoulder is by far the most common extremity I deal with in sports and private practice and is a very prevalent problem in today’s fitness and general population. Most shoulder cases are not tears or dislocations that warrant surgical repair. Rather they are the result of biomechanical or neurological abnormalities in shoulder activation, mechanics, and movement patterns.
This probably sounds complicated, and absolutely can be. But a vast majority of these shoulder issues fall into similar patterns and causes. Because of this, most shoulder conditions are preventable if proper attention and effort are devoted to the shoulder and keeping it healthy. So for those who are having some shoulder pains, or wanting to be proactive and keep your shoulders healthy, here are three quick tips for fixing a non-complicated shoulder case. You may notice all three of these tips are actually tied into each other and follow a familiar theme: Imbalances in the shoulder.
1) Fix your posture, Quasimodo.
Due to electronic device usage, office jobs, and sitting in general being so dominant in today’s society, the typical person is more and more predisposed to having bad posture. Why does this matter, you ask? It matters because it leads to the development of an abnormal motor pattern called upper cross syndrome. This occurs when muscles such as the pecs, traps, and neck flexors dominate and pull the shoulders and head forward. This in turn shuts off the muscles in the back who’s main job is stabilizing the shoulder blade. Since the shoulder blade is THE major connector of the shoulder to the rest of the body, an unstable shoulder blade will certainly mean bad news for the shoulder. Bad posture is also well known to be a submissive position and a slumped or stooped over posture has been shown to have negative mental impacts on mood and confidence. Guess you weren’t as alpha as you thought, bro.
The solution? Sit and stand with better posture. Drop the shoulders down and back and stick the chest out while pinching your shoulder blades together. When you sit, actually sit on the seat of your pelvis to create a good arch instead of rounding the low back and slumping over with the rest of your body. Your shoulders will thank you.
2) Stop pressing so much.
This isn’t even about you skipping leg day. That’s another topic for another day. This is about training way too many pushing and pressing movement, (bench, push-ups, overhead presses, dumbbell presses, etc) without balancing these movements out. Stereotypes exist for a reason, and the gym bro stereotype is well deserving of trap, chest and shoulder dominance over what is essentially the entire posterior chain. For the sake of this write up, we are only concerned about the upper back and rear stabilizers of the shoulder. This is by far the most common cause of shoulder pain in the beginner lifter. Trying to hit a new bench PR followed by dumbbell flys, pec deck and some tricep work twice a week is not going to cut it.
Proper training needs balance. In the case of the shoulder, this means pulling, shoulder retraction, and upper back extension movements. Pull-ups, pull-downs, seated pulls, face pulls, rounded back extensions and good mornings, etc. The key here is to activate and strengthen the foundations of the shoulder and upper back.
3) Invest shoulder prehab work into your training.
Whether you are hurt or not, prehab is something you need to be doing. As tip 2 constantly plagues the beginner lifter, this section often involves intermediate and advanced lifters. These athletes may have their programming figured out, but neglect to invest the extra time in promoting their longevity in strength training. Unless you have structurally damaged the shoulder (torn labrum, pec, bicep, etc.) the cause of shoulder pain will be functional. This means constant repetitive strain is being placed on joints and muscles, causing abnormal movement or stress to accumulate to a level which surpasses the threshold of pain. This can be due to chronic imbalances as noted before, the wear and tear of training, or other everyday activities. Strength training by definition involves breaking down the body, so it should not be a surprise that if proper attention is not given to areas which are constantly being broken down, it will eventually catch up to you. Because of this, prehab should be a constantly ongoing process. Whether it is for correcting a current problem before it begins causing pain, or focusing ones attention on an area predisposed to future injury or excessive stress based on ones sport. This is a concept that young college athletes REALLY have issues accepting or comprehending. They can figure out that they need to spend time rebuilding their army in Clash of Clans, but can’t figure out that they need to rebuild their own body on a daily basis too. When I’m asked by an athlete when they can stop doing prehab work, the answer is “When you are done training and competing.” Otherwise, get it in.
For the non-complicated shoulder condition, prehab can include stretching, activation work, and reinforcing correct movement patterns. The less an athlete is willing to do on their own, the more I need them in my office. A good start with stretching is to focus on the pecs, lats, and traps. These are the locations I find to have the most trigger points that need to be released. Stretching should be done on off days, after training, or before training days that do not involve the shoulder or upper body.
Activation work is best accomplished with light band work before training shoulder and upper body movements or on off days. This should include the rotor cuff, upper back, and posterior shoulder stabilizers. For a good base program of band work for the upper back and shoulder check out David’s Band Pullapart Super Series. (Bonus points if you can correctly identify which other NBS member is in the video).
Movement pattern reinforcement is essentially the constant analysis, critique, and focus on obtaining and maintaining correct form. For the shoulder, this may include bench pressing, overhead pressing, and any other chest, arm, or shoulder isolation movement you are currently using in your training. This may seem like something you are already doing, so don’t skip this part of the write-up. Even if you are able to activate and pinch your scapulas together and have always stretched your pecs, you must be able to complete a proper range of motion. This allows you to move the most weight, place stress on the correct muscles, AND avoid excessive wear and strain on the shoulder joint. Any healthy joint can be susceptible to damage when you put it in an improper position or movement. Make sure you are constantly addressing proper form with subjective input from yourself and your training partners or coach. Finally, if a shoulder condition seems to be progressively causing problems, get checked out by a professional who is trained to address functional issues to put you on the right track.
Today I wanted to step away from science for a bit and address a topic that some of us at the gym were talking about a few weeks ago: Gym atmosphere.
As an athlete, I would consider myself very fortunate. In high school, I trained under a legitimate trainer. He was the main reason I excelled at the high school level and had the opportunity that few high school football players have of playing at the D1 level. During my career at the University of Iowa, I trained under hands down one of the best strength coaches in the nation, Chris Doyle. To me, the atmosphere of intensity, camaraderie, and teamwork had been a commonplace. Music was always blasting, everyone in the room was trying to get better, and when you stepped up to do your max set, you could BET that your teammates stopped what they were doing to spot, watch, or support you. I was lucky to have the proper atmosphere as the norm.
Little did I know until I began moving from place to place over the last four years, that the atmosphere I had always experienced is not the normal atmosphere that a person experiences in the typical gym. During this time frame, I probably switched gyms about 5 times. I would end up quitting one gym and joining another before finding a gym I could actually train at. Some of the reasons for quitting may have been equipment based, or time based, or maybe because their hours weren’t cooperating with my gigantic class load. But mainly it was because of the atmosphere. Instead of camaraderie, support, and intensity, I constantly stepped into gyms that were filled with isolationism, judgement, way more Keisha than AC/DC, and how dare you deadlift heavy weights without setting them down nicely. I had now experienced the true norm.
Each and every time I moved, I constantly searched for that atmosphere. Very few things matter when searching for a gym more than having likeminded people who are there to support you, inspire you, guide you, or just get along with you. As a general rule of thumb, if I found that atmosphere, I had at least found a place I could train at. Since moving down to Memphis and joining the team here at NBS Fitness, I can say that this place has the best atmosphere of any gym I’ve ever been in. EVER. Even if you are not looking for the best personal trainers with the most knowledge that can turn you into a total badass, you absolutely have to value the atmosphere that is at NBS Fitness. I would like to think that since I’ve experienced both atmospheres, I can be a good testimony that the atmosphere of community togetherness, teamwork, and support at NBS Fitness is far better than the normal that most people experience at their crappy gym. But just incase you think this is biased, let me give you a few examples of things you may be missing out on at your current gym.
As a caregiver at NBS and since a lot of what I do in my profession is observational and objective, I often find myself observing this one firsts hand. At any given time during a normal day at NBS you can see at least two or three different groups of people interacting, whether it be training, conversing, or teaching. You will also meet more people in one month at NBS than you will in 6 months at the normal gym. I guarantee it, because social and positive environments lead to social and positive interaction. Good luck getting that at your crappy gym where people avoid each other like the plaque. If the norm of getting in and getting out of the gym without interaction because of the judgment, insecurity, and negativity is your thing, we can’t help you here.
No matter who you are, what you are doing, or what weight. Need a lift off? A back spot? Side spotters? Press command? Depth check? Video? Ask anyone. Seriously. Do it. I guarantee you will get help by staff or a member. Its not uncommon for members and staff to stick around after their training or shift is over to help other members. Some even make a special trip to the gym just to help out others.
This last one is essentially building upon the points made above. People here actually care about YOU. If you are willing to come in, put work in and get things done, and strive to do it correctly, you will have support. Even the strongest people in the gym are willing to shed a quick tip or two. Don’t know how to do things correctly? That’s fine. Hire one of our personal trainers. We have THE BEST trainers in Memphis. As long as you are willing to work, you will get the support you need. No BS stability ball movements that look exotic but are masking the fact that you aren’t actually getting any work done. Real instruction on how to do things correctly and proven training and nutrition programs that are designed to give you real, measurable results. Not the newest line of crap that doesn’t work that your trainer has jumped on the bandwagon of.
Oh… and the best part: NBS Fitness is about to expand to an even bigger, better, and way more badass facility with more equipment. Sorry other gyms, but thats strikes two and three right there. So if you are looking to get away from “the norm,” invest your efforts into getting actual results, and train in an atmosphere that supports these results instead of holding you back, there’s never been a better time to join Memphis’ best gym.
As one of the blog series I want to begin, I will be opening up a Q&A for the services I provide and the thoughts and reasoning behind them. To begin we will start off with some of the most common questions I am asked. I hope to spark conversation and look forward to answering each of your questions.
I pop myself all the time. Why do I need you?
Most everyone self-adjusts themselves. Depending on the location you are self-adjusting, there may not be an issue with it at all. Many are familiar with laying on a foam roller and having a few “freebies” cavitate. Personally, I’m all for that. For one, this affirms to the person that adjustments of the spine are beneficial to them. This is also the easiest location for most people to self-adjust safely and find relief in certain cases. Sometimes a problem is as simple as needing a little pressure and then getting a release. That being said, there are vast differences between adjusting yourself and being adjusted by a properly trained physician that may make you reconsider the next time you go to push on your chin until something goes.
1. You are not able to relax while self-adjusting.
One of the biggest factors in the success of trying to restore proper motion to a specific segment is that an adjustment requires you to be completely relaxed. Contrary to popular belief from the hundreds of times we have seen our favorite hollywood hero snap someone’s neck, the amount of guarding that muscle is capable of to keep the joints it controls from dislocating or fracturing are only surmountable by a handful of situations (car wrecks, falls, diving into a pool, etc). In the same context, a patient who is not relaxed makes it challenging, if not impossible to adjust the segments involved. To make matters worse, a fixated segment is almost always accompanied with increased muscle spasm and tension. This is a protective mechanism, as just mentioned, and is usually involuntary. So imagine someone trying to relax while at the same time inducing movement with either their hands or body to get themselves to adjust. It would be very difficult for the muscles guarding at the fixated segment to relax enough to restore proper motion.
2. You may not be adjusting the segment that needs to move.
The human body is essentially a multi-operational system with a Type A personality. By that I mean that it is so focused on maintaining the ability to perform particular tasks that it will adapt (or more accurately sacrifice) a function of lesser importance for one of greater importance. Let’s take muscle and joint interactions in the spine for an example of this sacrifice.
The spine is made up of 33 vertebrae. Each vertebra in the spine articulates with the one above and below it to form a joint. Each joint has a specific range of motion that it accomplishes at an individual or segmental level that is dependent on its region in the spine. Each of these individual joints work together to achieve a global range of motion. This global range of motion allows us to stabilize and move to accomplish a given task. In the discussion of global vs. local movement, the body is more focused on global range of motion in the spine as opposed to specific segmental range of motion. If there is an instance in which one joint becomes over irritated or fixated (this could be from bad posture, sleeping wrong, incorrectly stabilizing on a squat in the gym, etc.), the body will adapt by changing its motor patterns to lock down the segment that is not moving correctly and inducing increased motion at a segment above or below the fixated one. This leads to a state of local increased motion (hyper-mobile) in this segment and decreased motion (hypo-mobility) in the fixated segment.
IF this fixation is present long enough, the ensuing increase in muscle spasm and inflammation can cause the person to experience pain and look towards self-adjusting to fix the problem. Self-adjusting, which is typically twisting or applying pressure globally to the spine, is more likely to cause the hyper-mobile segment to move rather than the fixated one because it is again a globally applied force and is not specific to one segment vs. another. This means that the cavitation or popping felt when self-adjusting is probably going to be the hyper-mobile segment(s) rather than the one which is fixated as it again is being programmed in this dysfunctional state to accept more motion anyways.
3. You are reinforcing a faulty movement pattern
Building on the point made above, when an adjustment is made on the incorrect joint (i.e. the hyper-mobile joint vs. the fixated joint), the result will be that the hyper-mobile joint becomes more hyper-mobile, while the fixated joint continues to move incorrectly. A good sign that this is occurring is the sensation of relief after self-adjusting that is only temporary. This is followed by the return of the same tightness and pain from before and is why some feel to the need to self-adjust themselves multiple times a day. The trade off for short term relief is that as a person continually reinforces these patterns, more and more abnormal stress will be placed on the involved joints. This can lead to early wear on the joints (osteoarthritis), disc related injury, or soft tissue (muscle, tendon, ligament) related injury. Also, when a dysfunctional pattern is reinforced over a long enough period of time, the body begins to accept it as the new “normal” way of moving. When the problem is actually addressed, this faulty motor pattern must be overridden to avoid a relapse. This is why addressing the problem early on will lead to a better, less complicated outcome.
The concept to be learned here is not necessarily that you are causing direct harm by the act of self-adjusting, but that you are more likely reinforcing an improper compensatory pattern without addressing the root cause. By having a chiropractor who is trained to identify these signs of a fixated segment (pain, inflammation, local muscle spasm, lack of motion, etc.) adjust you, the cycle of hyper- and hypo-mobility can be broken and you can return to a more normal, pain-free movement pattern.
As I said, please feel free to comment and send me any questions you may have at firstname.lastname@example.org. I will try to address each question in this blog in the order they are received.
Now that I’ve got a title written its all downhill from here right? In all seriousness, I’m ecstatic to start up writing with NBS Fitness and begin sharing some of my ideas and experiences.
For those of you who aren’t familiar with me or haven’t checked out my bio, I am the provider of on-site chiropractic and a part of the three headed monster that keeps our athletes and members at NBS Fitness in one piece. I joined the team in September of last year and I also practice in Southaven, MS. I am the Mississippi State Rep for United States Strongman, and I’m passionate about all strength sports.
The story of how I ended up here at NBS is definitely unique, but shows just how important and special relationships in the strength sports community are. I like to joke that the real reason I made the move from Iowa to here was because of NBS Fitness, but honestly, its really not that far of a stretch. Let’s say 50/50.
During my time in graduate school in St. Louis I built some ties with the strongman community, specifically the president of United States Strongman, Willie Wessels. I had previously been a powerlifter, and was looking to do something more functional. During this time, a few of my buddies from Iowa had gotten into strongman and happened to know a few strongman athletes in the St. Louis area that trained at Willie’s gym. One weekend they made a day trip to train events and I decided to meet them at the gym to see what strongman was all about. The event work was challenging but fun and peaked my interest. After that day, I continued to come back a few Saturdays a month to train events and soon started gravitating more and more towards strongman.
By the time I graduated I had competed twice in strongman, treated at one of Willie’s shows, and promoted two other strongman events as well. In the summer of 2015, I asked to help provide chiropractic care at United States Strongman Nationals in Indianapolis, and was able to do just that. Treating at USS Nationals was a great experience. As the first ever USS Nationals, the atmosphere was electric and a lot of the athletes put on impressive performances. I also met and treated a lot of people in the strongman community including a few members from NBS Fitness.
As luck would have it, a month later my search to further my career sent me on a trip to Memphis, and because of USS Nationals, I remembered NBS Fitness was there and decided to stop by and check it out as well. I was instantly greeted, and slightly attacked by an overzealous member of the staff I had met at USS Nats, whose name I will not disclose (but it rhymes with Schmunshow). As I met the rest of the staff, viewed the rest of the facilities and basked in the atmosphere of badassery that is NBS Fitness, I knew I had found a home in Memphis. The rest, as they say, is history.
Now that we have the introductions out of the way, you can look forward to most of my blog being personal thoughts, updates on my training, new news in the strongman community, or quick tips to keeping your body healthy and recovery up. I encourage discussion and questions, as well as particular topics you would like to hear as well!