Category Archives: Physical Therapy

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How Neurological Conditions Affect Body Movements

While basic movements may appear simple, any movement is the result of a complex process involving communication between nerves, muscles, and several parts of the brain.  Nerves of the spinal cord modulate the constant flow of information between brain and muscles, regulating all the elements associated with smooth action.  Movement disorders result from changes to specific regions of the brain or nervous system.  An assortment of neurological conditions affects body movements, and many of them worsen over time.

If troubling symptoms are present, it’s important to see a doctor as soon as possible.  Early treatment can slow disease progression.  Specialists help patients to manage pain and symptoms in order to improve their quality of life.  To help you determine if you or a loved one might need to visit a specialist, we’ll take a look at the characteristics of some of the most common movement disorders.

Parkinson’s Disease 

Parkinson’s Disease is a progressive disorder caused by a combination of genetic and environmental factors.  Degeneration of nerve cells in the substantia nigra, a part of the brain controlling movement, causes cells to die or become damaged, losing their ability to produce dopamine.  The symptoms of Parkinson’s include rigidity, bradykinesia, akinesia, tremors, and postural instability.  Rigidity and the ensuing jerky movements occur when muscles are resistant to movement.

One of the classic symptoms of Parkinson’s is bradykinesia or slow movement.  Bradykinesia is characterized by a slow, shuffling walk.  Eventually it leads to akinesia, the loss of movement.  Tremors are frequently rhythmic and can briefly disappear during movement.  Postural instability manifests in stooped posture and sometimes a forward or backward lean, which can potentially lead to falls.

Huntington’s Disease 

Huntington’s Disease is a progressive, degenerative, and fatal condition caused by deterioration of nerve cells in the brain.  It causes uncontrollable jerking movements in the arms, legs, torso, and face.  Other difficulties include rigidity, abnormal eye movements, impaired speech, and trouble speaking and swallowing.  Huntington’s is an inherited disease.

Lou Gehrig’s Disease / ALS (Amyotrophic Lateral Sclerosis)

Lou Gehrig’s Disease is a rapidly progressing disease that attacks nerve cells controlling voluntary movement in the arms, legs, and face.  It leads to difficulty with walking and posture, tripping, weakness, slurred speech, and muscle cramps.  Eventually, the patient loses strength and the ability to move arms, legs, and body.

Tourette Syndrome 

Tourette Syndrome is a hereditary neurological disorder characterized by tics, which are repetitive, involuntary movements and vocalizations.  Examples of motor tics include blinking, grimacing, and shoulder shrugging.  Common vocal tics are throat clearing, grunting, coughing, and sniffing.

Tardive Dyskinesia 

Tardive Dyskinesia results from prolonged use of medications prescribed for the treatment of psychiatric conditions, including some types of antipsychotics and neuroleptics.  It’s characterized by involuntary movements such as grimacing, lip smacking, eye blinking, and rapid limb movements.  In some cases, tardive dyskinesia can be reversed after usage of the drug is terminated.

Ataxia 

Ataxia is a degenerative disorder caused by damage to the cerebellum, a part of the brain that controls voluntary movement.  It results in loss or decrease of control over fine motor skills.  Patients frequently display an unsteady gait, clumsiness, poor coordination, and eye twitching.  Walking, writing, and eating with utensils may become challenging.

Spasticity 

Spasticity occurs when injuries or a neurological disorder damage the pathways controlling voluntary movement.  Frequent culprits include multiple sclerosis, cerebral palsy, spinal cord injuries, strokes, and traumatic brain injuries.  Spasticity manifests in increased muscle contractions that cause stiffness, which then interferes with movement, speech, and walking.  Symptoms may not always be present; they can be brought on by rapid movement or sensory stimulation.

Essential Tremor 

Essential Tremor is an uncontrollable shaking or trembling, typically in one or both hands or arms.  It worsens with movement and can be absent at rest.  While Essential Tremor isn’t life-threatening, it progresses over time.  If symptoms become severe, they can interfere with holding things, eating, putting on makeup, shaving, writing, and even talking.

Dystonia 

Dystonia is caused by abnormal functioning of the basal ganglia, a deep part of the brain that helps control the coordination of movement.  Prolonged bursts of electrical activity create sustained, directional movement, which differs from the rhythmic back and forth nature of tremors.  Symptoms include uncontrollable twisting, repetitive movements, and abnormal posture.  Dystonia can affect the arms, legs, torso, eyelids, and vocal cords.  Its intensity increases during periods of stress and fatigue.

Restless Legs Syndrome 

Restless Legs Syndrome is a disorder of the nervous system that causes abnormal, uncomfortable sensations in the legs while lying down or relaxing.  Only movement relieves the itchy, pins and needles feeling.  While symptoms can come and go, they’re generally worst at night, leading to sleep issues.

Multiple System Atrophy (MSA) 

Multiple System Atrophy is a rare disease, a progressive and degenerative disorder that affects movement and involuntary bodily functions such as blood pressure.  MSA shares many characteristics of Parkinson’s, such as slow movements, rigid muscles, and poor balance.  Other symptoms include loss of coordination and difficulties with speech and swallowing.  MSA is eventually fatal.

Myoclonus 

Myoclonus, a muscle twitch, is a symptom rather than a disease itself.  It occurs when a muscle or group of muscles suddenly begins to twitch or jerk.  While hiccups are a completely normal, healthy form of myoclonus, episodes can be much more serious when caused by an underlying condition such as epilepsy or nervous system disorders.

If you suspect a movement disorder, a diagnosis can be made through magnetic resonance imaging (MRI), positon emission topography (PET), electromyography (EMG), and movement neurophysiology.  While there may be no cure, specialists can minimize symptoms and relieve pain.  Treatment options include medication, physical or occupational therapy, Botox injections, and a surgical procedure called deep brain stimulation.

Physical therapists assist patients by working with them on fall prevention, mobility, balance, walking, transfers, and posture re-education.  Occupational therapists help with daily activities such as dressing, feeding, grooming, bathing, and using the toilet.  An occupational therapist might work with a patient on skills including handwriting, computing, housework, and phone usage.  The goal of both physical and occupational therapy is maximum independence and quality of life.

This post was written by GSC Therapy and highlights many of the most common neurological conditions that may affect body movements.  Physical and/or occupational therapy can be a critical component in assuring that you maintain a maximal level of function and independence in order to age well even if you’re experiencing complex neurological conditions.

For more information on how to age well and how to self-treat and self-manage many of the most common musculoskeletal, neurological, and mobility related conditions, be sure to subscribe to my e-mail list and follow me on Facebook by liking The Physical Therapy Advisor!

About GSC Therapy

GS Consulting Group, LLC, was founded in 1997 by Gilbert Smith to provide vocational rehabilitation, job development and placement services and to consult with industry on services including job analysis and pre-employment testing.  In 2000, Kris Smith joined Gilbert and GSC Therapy Services was added to provide outpatient orthopedic therapy and industrial rehabilitation services.  GSC Therapy’s goal is to provide all of our patients with a positive therapy experience.  Feel Better.  Be Healthy.  Live Life.  www.gsctherapy.com

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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!

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What’s inside of the Treating Low Back Pain during Exercise and Athletics Video Package?

Did you know that an estimated $50 billion dollars is spent annually on back pain related issues?  It affects nearly 80% of the U.S. population at one time or another.  It’s one of the top reasons for physician and physical therapy visits and one of the most common reasons for missed work days.  The best training plan in the world won’t do us much good if we’re unable to implement that plan due to pain and/or injury.

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When reviewing research or anecdotal evidence online, there is no shortage of articles, blogs, and opinions regarding low back pain (LBP).  But what about a specific resource for the athlete, the weightlifter, the CrossFitter or the runner who is experiencing low back pain during exercise?  How does an athletic population know how to handle episodes of LBP?  What specifically can an athlete or active person do to avoid low back pain to lessen the risk of injury and lost training days?  Is there a specific step-by-step plan that really works?

The prevention and rehabilitation strategies outlined in my rehabilitation guide, Treating Low Back Pain during Exercise and Athletics, answer those questions.  You will learn how to safely self-treat your low back pain and helpful methods for a speedy recovery.  (Not to mention, possibly saving you time and money by avoiding a physician visit!)

The good news is that participating in sports, running, CrossFit, and weightlifting doesn’t increase your risk of developing LBP.  On average, being in good health, physically fit, and active actually decreases your risk.

The Treating Low Back Pain (LBP) during Exercise and Athletics Video Package includes:

Treating Low Back Pain during Exercise and Athletics eBook

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In this eBook, you’ll learn why it is critically important to prevent the first episode of low back pain.  LBP has reoccurrence rates as high as 90%.  If you have already experienced an episode of LBP, you’ll learn why exercise is an important component to long term management.  Most importantly, you will understand how to avoid pain and injury in order to take your training to the next level.  Topics include:

  • Specific strategies for LBP prevention.
  • How to address specific causes of LBP.
  • Best practices on how to prevent and self-treat when you experience an episode of LBP.
  • A step-by-step LBP rehabilitation guide complete with photos and detailed exercise descriptions.
  • How to implement prevention and rehabilitation strategies.

7-part Series of Instructional Videos

Nearly 60 minutes of actionable advice to prevent and treat LBP as it relates to active individuals, sports, and athletics.  An in-depth look at treating LBP with a 7-part series of instructional videos in which I address the following:

  • Potential Risk Factors for Lower Back Pain
  • What are the Core Muscles?
  • Prevention during Exercise (Part 1 and 2)
  • Initial Treatment
  • Further Treatment and Taping
  • Long Term Management Strategies and Final Recap

Want to peek inside the video content?  Watch now as I describe what really the “core” is and why it matters.

Preventing and Treating Overtraining Syndrome eBook

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In this BONUS eBook, you’ll learn 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!  Topics include:

  • How to recognize the warning signs.
  • Specific strategies for OTS prevention.
  • How to self-treat OTS.
  • How to safely overreach.
  • A complete guide to Foam Roller Stretches and Mobilizations with photos and detailed exercise descriptions.

Is your low back hurting? Are you ready to take your training to a new level?  What are you waiting for?  Let’s get started! 

Purchase Package