Category Archives: Fitness

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5 Tips on How to Self-Treat Tennis Elbow

Elbow pain is a common issue that can affect a wide range of people including CrossFitters, weightlifters, weekend warriors, and office workers.  One common type of elbow pain is tennis elbow (lateral epicondylitis) which affects the extensor muscles and tendons of the wrist.

There are many possible reasons for developing elbow pain.  Typically the cause of pain is either from an acute onset or due to repetitive motion and/or muscle imbalance issues.  Examples of an acute onset include over doing yard work or a specific injury such as a trauma.  A repetitive motion and/or muscle imbalance issue can arise from chronic poor posture while sitting at work or from performing a job that requires repeating a task to the point that the tendons are overloaded.

5 Tips on How to Self-Treat Tennis Elbow:

1. RICE

As with many injuries, the initial treatment is RICE (Rest, Ice, Compression, and Elevation).

  • Rest.  Limit any activities that cause pain.
  • Ice.  Use ice as needed for pain and edema control.  The rule for icing is to apply ice no more than twenty minutes per hour.  Do not place the ice directly against the skin, especially if you are using a gel pack style.  A bag of frozen peas can be ideal.  Individuals with poor circulation or impaired sensation should take particular care when icing.
  • Compression.  Consider wearing an elbow compression sleeve.
  • Elevation.  Although it’s not too useful for this specific condition, it would be an excellent time to apply ice.

2. Identify the Offending Movement

If you’re experiencing elbow pain, try to identify which specific movement aggravates the elbow.  Once you have identified the movement, initially avoid it until the pain subsides.  Consider any issues with your technique that may have led to the pain, and address any long term muscle imbalances that may have developed.

3. Work on your Elbow Mobility

Addressing any tissue mobility issues and promoting increased blood flow can help to improve the healing response and reduce the pain.  In this video, I demonstrate how to utilize a mobility/compression band as a self-treatment method for tennis elbow.

Mobility/compression bands, such as the Rogue Fitness VooDoo X Bands or EDGE Mobility Bands, are a novel way to self-mobilize tissue.  The use of a mobility band not only helps to mobilize the tissue, but it affects blood flow to the area and speeds up healing.  A mobility band also helps to reset some of the receptor cells in the muscle tissue which cause excessive muscle tightness as a means to work on tissue mobility.  This will work to directly affect the painful tissues.  (If you suffer from any form of blood clotting disorder or are on blood thinning medications, I would advise against utilizing mobility bands for any type of aggressive, deep compression.)

4. Work on your Upper Thoracic and Shoulder Mobility

Posture plays a critical role in the positioning of your extremities with movement and activity.  Improper posture combined with poor ergonomics is a top reason to develop not only elbow pain, but also neck, upper back, shoulder, and wrist pain.  Regardless if the activity is weightlifting or typing, your posture matters!  Please refer to How to Improve Posture and Eliminate Pain.

If your elbow pain has developed from poor sitting postures or chronic repetitive stresses, then I highly encourage you to also work on upper body mobility by focusing on shoulder and thoracic mobility as well as lower body and spinal mobility.  Subscribe to my e-mail list to gain immediate access to My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain for step-by-step exercise instructions and photos.

5. Trial other Methods of Self-Mobilization

Once you start to experience pain, be aggressive with your management and self-treatment.  I like to use either a tennis ball or roll PVC pipe over the forearm area which can be an effective self-mobilization for tennis elbow.  For more ideas on how to self-mobilize, please refer to My Top 3 Household Items for Self-Mobilization.

Cupping is another form of muscle tissue and fascia self-mobilization.  There are many different methods and techniques you can use.  In this video, I demonstrate how to use cupping to treat elbow pain affecting the wrist extensor muscles and tendons.

Elbow pain can be debilitating by limiting your ability to exercise and perform daily tasks.  Be proactive in your care and management.  If the pain persists, seek additional help.  Don’t let the pain linger.  The longer it’s left untreated, the more potential for harm and damage which potentially could lead to a longer recovery.  The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Have you tried using a mobility/compression band as a self-treatment method for tennis elbow?  What was your experience like?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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How to alleviate Elbow Pain

Elbow pain is a common issue that can affect a wide range of people.  Two of the most common types of elbow pain include:  tennis elbow (lateral epicondylitis) which affects the extensor muscles and tendons of the wrist and golfer’s elbow (medial epicondylitis) which affects the flexor muscles and tendons of the wrist.

Possible reasons for developing elbow pain include:

  • Poor grip strength.
  • Muscle imbalances between wrist flexion and extension strength.
  • Improper weight lifting technique.
  • Overuse/overload/overtraining.
  • Mobility related issues in the wrist, shoulder or thoracic spine.
  • Excessive mobility or hypermobility may also be an issue.  It tends to be more common in females than in males, and it’s usually associated with the shoulders or elbows.
  • Repetitive motion injury.
  • Poor posture.
  • Tackling an activity you don’t often do (such as digging holes for a new fence or trimming hedges).

Poor wrist, shoulder or thoracic mobility is also commonly related to elbow pain associated with exercise.  If the wrist cannot flex or extend properly, it not only causes wrist pain, but excessive stretching of the forearm muscles and strain on the elbow (possibly leading to pain).  Elbow pain can be very debilitating.  It can limit your ability to exercise as well as limit your ability to perform daily tasks.

Poor shoulder or thoracic spine mobility can also cause excessive strain on the elbow.  Consider exercises like the overhead lift or pull ups or even the squat.  If the shoulder cannot fully flex or the thoracic cannot fully extend (allowing proper shoulder flexion), then the elbows will absorb more of the load.  The lack of shoulder or thoracic mobility also affects proper alignment of the upper extremity during the movement.  Over time and with multiple repetitions, this overloading can cause pain and injury to the elbow.

Whenever one part of the body doesn’t have adequate mobility, another part will do more to allow for the movement to take place.  When an exercise is performed at a high speed, high relative weight or high repetitions, a lack of mobility can make you more susceptible to pain and injury.

Posture plays a critical role in the positioning of your extremities with movement and even when sitting (including office and/or computer work).  Improper posture combined with poor ergonomics is a top reason to develop not only elbow pain, but also neck, upper back, shoulder, and wrist pain.  Regardless if the activity is weightlifting or typing, your posture matters!  Please refer to How to Improve Posture and Eliminate Pain.

Excessive mobility can have a similar effect.  For example, if you’re performing an overhead lift, but your shoulders flex past 180 degrees, then the bar is too far behind your head.  This causes excessive force to be placed on the shoulders and elbows.  Again, this can lead to injury and pain particularly when performed at a high speed, high relative weight or high repetitions.

How to alleviate Elbow Pain:

RICE

As with many injuries, the initial treatment is RICE (Rest, Ice, Compression, and Elevation).

  • Rest.  Limit any activities that cause pain.
  • Ice.  Use ice as needed for pain and edema control.  The rule for icing is to apply ice no more than twenty minutes per hour.  Do not place the ice directly against the skin, especially if you are using a gel pack style.  A bag of frozen peas can be ideal.  Individuals with poor circulation or impaired sensation should take particular care when icing.
  • Compression.  Consider wearing an elbow compression sleeve.
  • Elevation.  Although it’s not too useful for this specific condition, it would be an excellent time to apply ice.

Self-Mobilization

Cupping is a form of muscle tissue and fascia self-mobilization.  There are many different methods and techniques you can use.  In this video, I demonstrate how to use cupping to treat elbow pain affecting the wrist extensor muscles and tendons.

Cupping can be used to treat elbow pain, elbow tendinitis, and tennis elbow.  These CupEDGE Massage Tools are easy to use and helpful for self-treating tight and restricted areas (on other parts of the body, too).  Another option would be to use a Mini Plunger.  This technique should not cause bruising or discoloration.

Work on your Grip Strength

Developing proper grip strength is important in order to avoid elbow pain.  Easy exercises to train grip strength include:  dead lift; pull ups, and farmers carries.  You can even work on hanging from a pull up bar for time as a way to judge your fitness while gaining strength and endurance in your grip.

A common mistake when training grip strength is to under estimate the importance of improving finger and wrist extensor strength.  It’s critical to keep the appropriate balance between wrist flexors and wrist and finger extensors strength to lessen the risk of wrist and elbow overuse injuries such as tennis elbow or golfer’s elbow.

Your grip strength will improve more rapidly as your wrist and hand muscles find their optimal length tension relationship (which allows for maximum strength production).  I often recommend using a thick rubber band as a way to improve finger extension strength (as demonstrated below).  Work on extending each finger equally when performing two sets of 10-15 repetitions multiple times per week.

Elbow pain can be debilitating by limiting your ability to exercise and perform daily tasks.  Be proactive in your care and management.  If the pain persists, seek additional help.  Don’t let the pain linger.  The longer it’s left untreated, the more potential for harm and damage which potentially could lead to a longer recovery.  The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Have you tried cupping as a form of self-mobilization in order to alleviate elbow pain?  What was your experience like?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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How to Treat Shoulder Pain with an Exercise Band

Proper rotator cuff and scapular muscle strength is critical to treating shoulder pain.  In this video, I demonstrate one of my favorite rotator cuff strengthening exercises by using an exercise band.  It works both the lower trapezius and rotator cuff.

The rotator cuff is a critical component to shoulder mobility.  It’s made up of four different muscles whose job is to make sure that the ball of the humerus (arm bone) rotates, slides, and glides properly in the socket, which is made up of the scapula.  The rotator cuff allows the other major muscles of the arm, such as the deltoid and Latissimus dorsi (lats), to properly perform their movements.

When there is weakness or dysfunction, it will cause rubbing of the muscle tendon on the bone–leading to impingement or eventually fraying and tearing.  With proper muscle strength and balance you can help reduce the risk of this occurring.

Shoulder impingement or a partial rotator cuff tear can be very painful and may take many weeks to recover.  Many different causative factors can lead to these conditions.  In most cases, shoulder impingement (or even small partial tears) can be completely rehabilitated and should (when treated properly) leave no residual effects once a person has recovered.  For more information on how to address shoulder impingement, please refer to How Should I Treat Shoulder Pain and Impingement?

In addition to proper rotator cuff strength, it’s important to address adequate shoulder and thoracic (upper back) mobility.  Be sure to check out My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain.  By subscribing to my e-mail list, you will automatically gain access to this FREE resource.  Download the .pdf file, which is full of photos and exercise instructions, to get started!

Shoulder pain can be debilitating by limiting your ability to exercise and perform daily tasks.  Be proactive in your care and management.  If you continue to experience pain, seek additional help.  Don’t let the pain linger.  The longer a condition is left untreated, the more potential for harm and damage which potentially could lead to a longer recovery.  The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Which treatments have you found to be the most effective in dealing with shoulder pain?  Additional discussion can help others to manage his/her pain.  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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How to Use an Exercise Ball to Improve Posture and Treat Shoulder, Neck, and Back Pain

In this video, I demonstrate how to perform I’s, T’s, and Y’s exercises on an exercise ball in order to address lower and mid trapezius and scapula muscle weakness.  Poor posture (due to poor thoracic mobility) and poor scapular muscle strength are often major contributors to neck, shoulder, and upper back pain.

I’s, T’s, and Y’s exercises on an exercise ball can be helpful in treating the following:

  • Poor posture
  • Shoulder pain
  • Cervical pain
  • Headaches
  • Thoracic pain
  • Upper and lower back pain

Begin by performing these I’s, T’s, and Y’s exercises on a Thera-Band Exercise Ball.  Start slowly without resistance.  Keep your chin tucked and head aligned with the body.  Move your arms slowly up and down in each position of I, T, and Y.

For an advanced version, add a 1-2 pound weight in each hand.  To make it even more challenging, hold for time.  These exercises shouldn’t cause any pain in your neck, shoulder, or upper/lower back.

When this exercise is performed correctly, it engages and strengthens many critical muscles that help control many of our most common postures and movement patterns.  A slouched posture with a forward head and rounded shoulders can be associated with many common pain syndromes including: headaches; cervical pain, upper back pain; and shoulder pain.

It’s important to try to keep the proper postural alignment with your shoulders under your ears, and the shoulder blades set in a back and down position.  This is particularly important when performing any activity while using the shoulder.  This series of exercises can help to strengthen the important muscles that can help you maintain proper postural alignment.

In addition to muscle weakness leading to common aches and pains, poor mobility in the thoracic spine is also a common contributing factor in the pain syndromes mentioned above.  If you want to learn how to stretch and self-mobilize the thoracic spine, be sure to check out My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain.  By subscribing to my e-mail list, you will automatically gain access to this FREE resource.  Download the .pdf file, which is full of photos and exercise instructions, to get started!

If you continue to experience pain, seek additional help.  Don’t let the pain linger.  The longer a condition is left untreated, the more potential for harm and damage which potentially could lead to a longer recovery.  The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Do you have a favorite “go to exercise” that you use to treat neck, shoulder, and upper back pain?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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Tips for Avoiding Injury and Overtraining Syndrome (OTS)

Injury is often associated with Overtraining Syndrome (OTS) or a direct result of it.  Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from.  Many common training injuries are directly associated with OTS.  It’s always best to prevent OTS rather than attempt to recover from it.  OTS usually starts with muscle soreness and a feeling of fatigue.  Then it quickly progresses into a case of Overtraining Syndrome or injury.

Warning signs include:

  • Fatigue (mild to severe)
  • Muscle and body achiness and soreness
  • A sudden drop in performance
  • A drop in strength
  • A drop in cardiovascular endurance
  • Insomnia or excessive sleepiness
  • Illness due to a drop in your immune function
  • Irritability and moodiness
  • Depression and a loss of enthusiasm for activities (such as training)

Proper recovery is critical to avoiding injury and OTS.  Every recovery protocol should include a multifaceted approach that incorporates strategies to positively affect the muscular, nervous, and hormonal systems.  This includes proper nutrition, getting adequate sleep, cross training, and implementing self-care modalities (such as mobility band use and foam roller use).

Focus on your Recovery Nutrition

Your body’s ability to train harder and recover faster is not just about the exercises performed.  It should also be centered on the fuel you put in your body.  Your body cannot perform optimally, recover adequately or heal from injury properly without adequate nutrition.

The majority of your diet should be from real food.  My personal belief is that food which is minimally processed, organic and/or home grown is likely to have a higher nutrient load and will therefore be healthier for you.  Your body simply cannot heal and recover quickly or adequately when substandard fuel “food” is consumed.

I am a believer in supplements although you must choose wisely.  Your dietary belief system, genetics, and the type of exercise and/or activity (such as running) that you mainly participate in will determine which supplements may work best for you.

When choosing supplements, I tend to gravitate toward supplements that can enhance performance, improve recovery, stabilize blood sugar, and reduce systemic inflammation.  The ultimate goal with supplements is to aid your body in improving health and/or performance.  Try to choose the most natural products as possible and experiment to see what works best for you.  Look for supplements that don’t contain extra fillers, sweeteners or additives.

Get Adequate Sleep

On average, we need six to eight hours of sleep each day.  The harder you train, the more rest you need to insure proper recovery.  As you approach a state of overtraining, sleep quality tends to decline.  Consider napping daily.  Many of the country’s top collegiate athletic centers are adding special napping or quiet rooms to their large training centers as more and more trainers realize sleep is critical for recovery.

Hard and prolonged training can deplete one’s body of much needed minerals and macro nutrients.  Most of us are deficient in the amount of magnesium we consume on a regular basis.  Magnesium is a critical nutrient that not only helps to reduce muscle soreness, but also helps you to get a better night of rest.  I choose to take a magnesium supplement nightly before bed.  Mag Glycinate in its oral form is the most highly absorbable.  Otherwise, eat foods, such as spinach, artichokes, and dates, which are higher in magnesium.

Cross Training

Regardless of your sport or athletic endeavor of choice, cross training is an important component in preventing injury and promoting recovery.  Implement cross training in your typical training cycles as a method to limit your risk of injury.  Cross training can also make your training more enjoyable as it keeps your body stimulated and ready for improvement.

Cross training can also be the perfect time to spot train your weak areas.  Work on your mobility and balance as a prevention technique for areas that are prone to injury.  If you have a history of low back pain or a prior knee injury, utilize this time to single out all those weak areas in an effort to prevent injury in the future.

Actively Manage your Aches and Pains 

Be proactive when you start to feel those aches and pains creep up by initiating a self-treatment protocol right away.  It’s always easier to prevent an injury from occurring rather than treating one.

Use a foam roller after exercise in order to speed up your recovery time and decrease the risk of muscle soreness or restriction.  Learn how to self-mobilize by using treatment techniques including mobility bands and cupping.  Don’t underestimate the value of a stretching session or practicing yoga.  You may also consider seeing a masseuse for regular body work.

Overtraining Syndrome can be dangerous and severely limit your ability to train.  It also significantly increases your risk of injury.  Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Discover how you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

CLICK TO LEARN MORE

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What is Overreaching?

Overreaching is a training strategy used to build strength and/or performance.  It describes an acute training phase where you temporarily increase the training volume, load and/or intensity as part of a specific training strategy to gain a specific training outcome.  Overreaching can be an effective and important part of a training cycle when properly programed.  It typically results in additional fatigue and soreness.  Upon recovery, the desired outcome is an obvious improvement or “supercompensation” in that specific sport or activity.

When used appropriately, overreaching is an important component of high-quality training although there is the potential of developing Overtraining Syndrome (OTS).  Overreaching is an advanced training concept and should not be utilized by novice individuals regardless of the sport or activity overreaching is occurring in.

Why risk Overtraining Syndrome (OTS) to incorporate Overreaching into your training?

  • Overreaching helps your body to perform the extra steps needed to produce more results in a shorter period of time.
  • Overreaching helps you to “shock” the body in order to get results by shortening the time (days to weeks) in which you push yourself to a state of being nearly overtrained before backing off.  This is more than the typical overload you are attempting with regular training.
  • Supercompensation occurs as you push yourself right up to your limit.  This allows you to surpass prior limits for short periods of time.  It may help you advance your training to a higher level.
  • Quality intermediate to advanced training plans incorporate a stair step increase in performance with 3-4 intermittent bouts of overreaching throughout a typical periodized training year.  Make sure that your training plan is right for you.

Tips to help you safely overreach:

Do not attempt if you are a novice.  Overreaching is an advanced technique for intermediate to advanced individuals.

  • A planned and programmed overreaching session should last no longer than 1-2 weeks.
  • Increase your training and/or intensity and/or volume tactically and strategically, but not more than 40%.
  • Watch for symptoms of Overtraining Syndrome.  Symptoms may include becoming fatigued sooner during the workout or experiencing excessive fatigue or soreness.  Depending on how much longer in the phase you need to progress, you may need to discontinue your overreaching training plan and initiate your recovery protocol.
  • During the overreaching cycle, extra care and planning should be taken so you can work hard at recovery between each bout of exercise.  Specific recovery strategies are outlined in my book, Preventing and Treating Overtraining Syndrome.
  • Once your recovery time is over, continue with your training plan.  Take note of where you are and how you feel in your training.  If you are feeling good and are demonstrating improvement, adjust your training plan by appropriately tapering up the volume and/or intensity to match your added gains.  This is how supercompensation can help your training and performance reach new levels.

Overreaching can be an excellent method to speed up and more quickly advance in your training.  However, there is the risk of overdoing and developing Overtraining Syndrome (OTS).  Overreaching should be performed carefully and thoughtfully as part of a complete training plan.  Overreaching should always be followed with an equally thought out rest and recovery protocol.

Discover how to best utilize overreaching as a powerful training strategy so that you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

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How to Self-Treat Overtraining Syndrome (OTS)

Overtraining Syndrome (OTS) can affect any athlete in any sport or at any level from high level CrossFit athletes to high school cross country runners as well as professional athletes, weekend warriors, and weekend race enthusiasts.  People of all ages are training harder and longer than ever before with wonderful results!

However, sometimes even the best of intentions can lead to not so desirable consequences.  OTS usually starts with muscle soreness and a feeling of fatigue.  Then it quickly progresses into a case of Overtraining Syndrome or injury.  Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from.  For my tips and strategies to prevent OTS, please refer to How to Prevent Overtraining Syndrome (OTS).

Overtraining Syndrome will significantly impede your performance, and it frequently leads to a serious injury.  In OTS, your body isn’t able to adequately handle or adapt to the high volume and intensity of exercise that you are performing.  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

Depending on the duration of symptoms and the severity of the case, OTS is a serious condition which can typically take from weeks to months to recover from.  OTS not only affects the muscular system, but also the circulatory system, the nervous system, and the hormone regulation system.  Use the following tips and strategies in your recovery.

How to Self-Treat Overtraining Syndrome (OTS):

Rest

One of the first and primary treatments for OTS is to rest.  More rest is required the longer the overtraining has occurred.  Therefore, early detection is critical.  If the overtraining has only occurred for a short period of time (such as three to four weeks), a brief three to five days of rest may be sufficient while implementing the following treatment strategies.  After the rest days, one must slowly taper back into training at a lower training volume until recovery is complete.

Cross train

Opt for an alternate form of exercise (like Tai Chi) to help prevent exercise withdrawal syndrome.  However, don’t try to substitute more workouts in one sport in order to compensate for rest in another.  This will only worsen the symptoms of OTS, which affects both the parasympathetic (PSN) and sympathetic nervous system (SNS).

Acupuncture

Incorporating acupuncture into your recovery process can be very beneficial.  Acupuncture can help to address a multitude of conditions which affect the nervous, muscular, and hormonal systems.  All three systems should be addressed during the recovery process.  Along with many of my clients, I have experienced wonderful results with acupuncture.  I highly recommend an acupuncturist who specializes in sports medicine and has experience treating athletes.  During acupuncture sessions, you can take time to specifically work on intentional relaxation and meditation which has the added benefit of addressing the nervous and hormonal systems.

Seek help early

If you are experiencing chronic aches or pain or are struggling with an aspect of your training, seek help immediately.  A healthy lifestyle is a lifelong pursuit.  If you are injured or not enjoying an activity, you will not stay engaged or motivated in the long term.  Seeking advice specifically from an experienced coach, physical therapist or physician can be beneficial.

Decrease the stimulants

It is important to take steps to help both the nervous and hormonal system re-regulate and rejuvenate.  Often with OTS, the adrenals become overtaxed and the level of cortisol (a stress hormone) is too high.  Intake of stimulants, such as caffeine, tends to worsen the condition.  Caffeine can be found in many pre-work out supplements, running gels, soda, coffee, and tea as well as some over the counter (OTC) medications.

Eat healthy

A healthy diet is critical to avoid injury.  Your body tissue needs nutrients to be able to perform at a high level.  In many cases of OTS, I encourage that you consume a higher fat diet to help your body’s hormonal system re-regulate.  Also, adequate protein intake is necessary to support muscle health and development.

Hydrate more frequently

The human body is primarily made of water, which is critical for all body functions.  In the case of OTS, I highly encourage you to hydrate more frequently during recovery.  Adequate water intake is critical to avoid dehydration which can negatively affect your training.  Dehydrated tissues are prone to injury as they struggle to gain needed nutrients to heal and repair.  Dehydrated tissues are less flexible and tend to accumulate waste products.  Stay hydrated by drinking water.

Supplement

Appropriate supplementation can be a highly effective method to get back to training more quickly by insuring your body has the nutrients it needs to properly and quickly recover.

Overtraining syndrome can be dangerous and will severely limit your ability to train.  It also significantly increases your risk of injury.  A recovery protocol should include a multifaceted approach that incorporates strategies to positively affect the muscular, nervous, and hormonal systems.

Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Discover how you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

BUY NOW

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How to Prevent Overtraining Syndrome (OTS)

If you exercise or participate in any sport, then you have likely had some experience with Overtraining Syndrome (OTS).  It usually starts with extra muscle soreness and a feeling of fatigue.  These symptoms can quickly morph into a serious case of Overtraining Syndrome. OTS can ruin your ability to effectively train, compete or even exercise for weeks, months and in some extreme cases, even years.

Although not well understood yet, research indicates there are two forms of OTS.  One affects the sympathetic nervous system (SNS).  The other primarily affects the parasympathetic nervous (PNS).  Sympathetic OTS tends to affect sprint or power athletes.  The resting heart rate tends to be elevated in the sympathetic form.  Parasympathetic OTS tends to affect endurance athletes.  In the parasympathetic form, the heart rate is even more decreased than typically found in endurance athletes.

To effectively train at a high level one must avoid Overtraining Syndrome.  It not only impedes your immediate performance, but it also substantially increases your risk of injury.  Injury is one of the most common reason people do not meet their training and exercise goals. To train at a high level, you must put as much emphasis on your recovery protocol as your actual training plan.  Your recovery routine should be an intentional and a multifaceted approach.

How to Prevent Overtraining Syndrome (OTS):

Monitor heart rate variability

Another potential warning factor for Overtraining Syndrome is heart rate variability (HRV).  It is simply the variation in the time interval between heartbeats.  HRV is affected by stress, hormone changes, and changes in the sympathetic or parasympathetic system.  A reduced HRV is a sign of OTS.  The higher the HRV, the more capable your nervous system is able to adapt to stress.

Active recovery

Every day shouldn’t be an intense training day.  As part of your training cycles, be sure to include time to participate in other activities to help the body to recover and rejuvenate.  Participate in a yoga class, take a leisurely bike ride or take a walk in the park.

Proper periodization

You cannot and should not train at a super high intensity all year long.  Your work volume needs to be properly periodized.  Well-balanced gradual increases in training are recommended.  Be sure your training plan varies the training load in cycles with built in mandatory rest phases throughout the year.

Taper up the training volume appropriately

The 10 Percent Rule is a guideline that many fitness experts use to help athletes (of all levels) avoid injury while improving performance.  Many cases of OTS can be attributed to increasing the intensity, time or type of activity too quickly.  The 10 Percent Rule sets a weekly limit on training increases.  The guideline indicates not to increase your activity more than 10 percent per week.

Rest more

Your body must rest in order to grow and develop.  Training every day is not the best way to improve.  It can lead to injury and burn out.  Take a rest day and have fun.  Sleep more.  Proper programming includes mini cycles with an off season as well as active rest cycles in between heavy load and heavy volume training cycles.  Don’t fear rest, embrace it!

Eat healthy

Your body tissue needs nutrients to be able to perform at a high level.  Avoid processed food as much as possible.  Limit sugary food and add more protein and healthy fat in your diet.  Maintaining a diet with adequate healthy fats is essential in providing the nutrients to support all hormone function in the body as well as support the brain and nervous system.  Adequate protein intake is necessary to support muscle health and development.

Stay hydrated

The human body is primarily made of water, which is critical for all body functions.  Adequate water intake is critical to avoid dehydration which can negatively affect your training.  Dehydrated tissues are prone to injury as they struggle to gain needed nutrients to heal and repair.  Dehydrated tissues are less flexible and tend to accumulate waste products.  Stay hydrated by drinking water.  Try to avoid beverages that contain artificial sweeteners or chemicals with names you can’t spell or pronounce.

Supplement

Appropriate supplementation can be a highly effective method to help prevent OTS.  The use of proper supplementation can help your body get the nutrients it needs to support the healing and recovery process.  I take certain supplements during times of heavy training volume or when I am in a phase of overreaching.  I also take them intermittently to help prevent injury or heal from one.

If you begin to experience any symptoms of OTS, be proactive about modifying your training.  It is important to objectively measure your training routine and make adjustments before you become sick, overtrained or injured.  Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Discover how you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

BUY NOW

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My Top 3 Most Popular Posts of 2017!

As 2017 comes to a close, I become increasingly more excited for the years to come!  As science evolves and its understanding of how the human body functions, we’re seeing more technology that can help to enhance our lives and optimize function.  More people are realizing the value of taking control of their health care and personal well-being.  In today’s health care environment, we all need to learn how to treat common aches and pains proactively instead of reactively.  We must get to the root of the issue instead of placing a Band-Aid over it.  Our present health care system in America is not designed to help you optimize your health–that is your job!  

The purpose of The Physical Therapy Advisor is to help people like you to take control of your health and to save money by learning how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions safely and effectively.

Image courtesy of Unsplash.

My Top 3 Most Popular Posts of 2017:

  1. Why You Won’t Heal – Poor Nutrition (Part 4) – You will discover why consuming the proper nutrients is critical in order to fully heal and recover from an injury or illness in part 4 of my very popular 6-part series, Why You Won’t Heal.  The feedback was so positive that I written an even more thorough book on the topic!  Keep an eye out for Why You Won’t Heal (and What YOU Can Do About It) to be published in spring of 2018.
  1. How to Become a Resilient Runner – You will learn how to become a resilient runner so you can avoid injury, train more, recover quicker, and save money.  The Resilient Runner program, which includes prevention and self-treatment for running injuries, is a collaboration with Angie Spencer (RN and Certified Running Coach) and Trevor Spencer (co-host of the Marathon Training Academy Podcast).  The program is a virtual library of self-treatment protocols including downloadable podcasts, videos, and .pdf files of rehabilitation guides.  It also includes a 320 page eBook, The Resilient Runner, Prevention and Self-Treatment Guide to Common Running Related Injuries.  This is a must have program in order to learn how to prevent and/or self-treat lower extremity pains and injuries.
  1. Why Does My Shoulder Hurt? – I discuss the most common reasons why you may develop shoulder pain.  You will discover the key to treating most common shoulder related pain.  In addition, learn how to improve your posture while focusing on thoracic mobility and proper shoulder strengthening.  I offer simple stretches and exercises that you can use to eliminate the pain.

2017 has been an exciting year!  I have successfully published three books (which are now available on Amazon in Kindle and paperback formats) with wonderful feedback!  I am so grateful that more people are beginning to understand that many of the most common aches, pains, and musculoskeletal injuries can be safely managed and self-treated with proper guidance.

In Treating Ankle Sprains and Strains, I show you how to effectively self-treat and manage an ankle sprain and/or strain in order to resume your training and normal activities while minimizing the risk of additional damage, injury or re-injury.  When you can confidently self-treat, you can limit pain levels, return to activity faster, prevent reoccurrences, and save money!  A proper rehabilitation from the initial injury to the full return to sport and/or activity must include a full return to strength, mobility, and balance.

In Treating Low Back Pain during Exercise and Athletics, I share very specific strategies for general LBP prevention among athletes such as sport enthusiasts, CrossFitters, weightlifters, and runners.  These principles are helpful for anyone participating in athletics as well as those implementing a healthy lifestyle.  You’ll learn how to address specific causes of LBP as well as the best practices on how to prevent and self-treat when you experience an episode of LBP. 

In Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of Overtraining Syndrome (OTS).  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!

Be sure to stay tuned for upcoming books including Why You Won’t Heal (and What YOU Can Do About It) and Running an Injury-Free Marathon (Complete with Training and Rehabilitation Strategies)!

Thank you for supporting The Physical Therapy Advisor!  I look forward to serving you in 2018!  If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  Be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!

The #1 Mistake that Leads to Injury (it’s not what you’d think!)

The painful truth is that 37-56% of runners will experience injury in a given year according to The Journal of Sports Medicine.  The number of runners who will suffer with injury during their lifetime is even higher–I’ve seen estimates as high as 80%.

That’s why we want to give you the tools to become a Resilient Runner.  What is a resilient runner you might ask?

A Resilient Runner is able to take a pounding and keep on running.  You can learn to be a resilient runner, too!  Learn to pre-empt injuries before they get worse and to deal with existing injuries intentionally and effectively so that you can get back to running.

I get asked injury related questions all the time!  That’s why I have teamed up with Angie Spencer (RN and Certified Running Coach) and Trevor Spencer (co-host of the Marathon Training Academy Podcast) to bring you the ultimate resource for self-treating and preventing running injuries. 

The biggest mistake is thinking I’LL WORRY ABOUT THIS WHEN I GET INJURED.  We can’t emphasize enough how important it is to start thinking about injury prevention now.  If you want to meet your current goals and run well into your older years, THEN you can’t afford to wait until you get injured!

CLICK TO LEARN MORE!