by Dr. Loni Rodriguez | Feb 17, 2021 | Uncategorized
So you get hit with a case of back pain… What is the first thing you do? Everyone’s response is different! If you have had it before, you try what worked last time. If you have never had it and it is bad enough you may resort to running to the ER, resting on the couch, taking medication? Calling the doctor?
Lower back pain is one of THE MOST COMMON areas of pain that people experience AND one of the most common things that I treat. Most people in their lifetime experience it at least once.
In the world of pain management, it is one of the diagnoses that is treated with the least amount of efficacy… AKA what is most commonly being used for treatment is old school and doesn’t have great outcomes! Doctors are over prescribing medications, still recommending rest, and referring for MRI’s. This treatment is completely outdated and can actually harm people more than it can help! Some doc’s are up on the research, but many aren’t…
The most recent pain management guidelines for doctors states that MRI’s are ONLY indicated to rule out things like cancers, tumors, or fractures. They should only be used if ANY one of those things are suspected. It is NOT indicated for people who have a non-traumatic onset of lower back pain.
I like to rely on research to direct my treatment strategies. I let the pros do the work, I read what they find and the rest is history. The most updated way to handle back pain begins in physical therapy and is surrounded by specific exercise. The faster someone can get into the hands of a PT, the better their outcome. That is what the research tells us!
Why is that?
Back pain responds best to movement and physical therapists are movement specialists.
So… to make a statement based on the title of this blog post, “Back pain to day, what to do tomorrow…”. Timing is everything. Please call your local PT office and request an appointment.
In the meantime…
- Find movements that you CAN do! Find the ones that make you feel better (ie. bending forwards, backwards, bridging on the floor, etc)
- Try NOT to stay in one spot for too long (ie. on the couch or in your desk chair)
- If you can manage continuing to workout, DO IT! Making workout modifications in order to get a little sweat on is very important.
Honestly, I am just trying to spread the word and teach you about the things that work. I want to help people realize that they will fair BETTER in the long run if they go to PT FIRST.
Do you know someone who just started with some back pain? Maybe they have had it for a while? Send this their way.
by Dr. Loni Rodriguez | Feb 3, 2021 | Uncategorized
If you have been following over the past few months, we have been covering a handful of topics that help you learn how to become more resilient. Most of which surround the concept that resistance training is your ticket to longevity and long term resilience in life!
But what if you don’t really want to lift weights? What if you have gotten hurt from weightlifting before or just feel that it is not the right fit for you? Does that mean you are destined for failure? Destined to be a sorry case cooped up in a nursing home for the latter half of life?
No way…
What do you do if the above describes YOU but you would like to feel better, last longer, be capable of more things and be better at life? (My definition of resilience).
The key to being resilient is putting yourself under stressors that eventually elicit the change you are hoping to see. You want to apply it over and over again until it becomes less stressful, almost easy if you will. If you want more change, you apply it again, but in a more challenging scenario… Here are a few examples.
Example 1: Person 1 wants to be able to handle life’s stress with less internal turmoil. Person 1 uses the incoming stress as lessons versus barriers, utilizing the growth mindset. Over time, the turmoil that was once a result of a life’s stress no longer comes on with as much vengeance as it did prior to the growth mindset application.
Example 2: Person 2 wants to have less knee pain after long runs. Person 2 sees a PT who tells them that they need stronger tendons to withstand the long runs. Person 2 begins to apply resistance training principals that are slightly challenging but do-able to that said tendon, creating strength over time. Person 2 now can run with little to no knee pain now that things are a bit stronger.
Example 3: Person 3 wants to stay active for a lifetime but does not want to lift weights. Person 3 knows the benefits of weightlifting but has a previous experience that made her realize that her body is not build for that “type of thing”. Person 3 sees a healthcare and performance specialist who is able to find a baseline level of strength and build from there. Person 3 begins with a fews weeks of bodyweight exercise. It was challenging at first but now has become much easier. Person 3 realizes that she does need to add weights to her routine to keep up the progress. A few months later, Person 3 now lifts weights 3 days per week and feels better than ever. Person 3 did NOT think that weightlifting was for her, but was fortunate to have been gradually introduced as it changed her life for the better.
Exercise is the best way to gain and maintain longevity. Period. The type of exercise recommended is both in the realm of resistance and cardiovascular training. If you are unsure about strength training, it’s all about starting… well… where you start? and all starting points are different…
Every exercise routine has a starting point and your starting point is based upon your goals, what you believe in, what your body can handle, and science. Why science? Science tells us that if we gradually add resistance training (bodyweight, bands, or weights) into a person’s regular routine, they will see positive changes including less disease, less pain, and better life.
Adding resistance training can begin with bodyweight exercises, like Person 3 from the above example. (Who is a real person I may add). It should transition into more challenging work when you are ready and with proper instruction from a coach.
The point of all of this? If you have some form of aversion to weight lifting, you are not alone! There is a time an a place to add heavy weights and it may not be where you should start when it comes to a resiliency plan!
Have you ever been afraid of lifting weights?
by Dr. Loni Rodriguez | Mar 2, 2020 | box jumps, crossfit, Exercise advice, Injury Prevention, Uncategorized
Box jumps are a mainstay of most CrossFit programs and many people have trouble making the smooth landing. No matter the height, it can be scary to try and leap off the ground and safely make it to the top of the box.
Luckily, there are many ways to adapt box jumps to any ability level. Performing a step-up, for example, is a great way to make a slight modification yet still achieve the end goal of getting you up on the box. You can also modify by reducing the height of the box to make it more manageable. Many facilities also have soft boxes in order to save your shins – have you ever missed a box jump and left some DNA on the edge of a wooden box? I sure have and hope it never happens again.
This all being said, there are a few ways that you can help get better at this powerful movement. It is not just about practicing more, it has a lot to do with basic strength and turning that strength into power!
Each area being worked on below helps the process of jumping and clearing the box. You need strength in the lower abs, hip flexors and ankles to get everything flexed enough to clear the box. In addition, quad and calf strength helps power you high!
Box jumps require strength in a few areas that will be explained below. The exercise will be featured within each section. Now… working on these exercises once won’t get you the results you are looking for. This program takes time to take effect and each exercise should be performed at least 2-3 days per week.
- Hip flexors! The muscles on the front of your hips that help to bring your knees toward your chest. Many strength programs do not have a focus on hip flexor strength but training this muscle group has many benefits (not only for box jumps). They are helpful for running performance as well as for treatment of lower back pain.
The hip flexor march is a great initial exercise to begin work on this muscle group.
- Begin by lying on your back with a medium resistance band around the tops of your feet.
- Spread your feet apart approximately hip width and flex your ankles to keep the band in place.
- Draw your knee towards your chest, pulling against the resistance band.
- Return to the starting position and repeat on the opposite leg.
- Lower abdominals! The muscles in the lower abdominals help to pull your knees toward your chest and flex your torso. Not only will strengthening this area help with box jumps, but it also has a benefit on improving hamstring flexibility as well as lower back pain.
The double leg lower exercise is an intermediate movement that really can torch the lower abs.
- Begin lying on your back with your arms overhead holding onto a weighted object. The object should weight at least 10 pounds.
- Draw your knees toward you chest and have your knees and hips bent to 90 degrees.
- Inhale through your nose and tighten your abdominals as you lower your legs towards the floor.
- Lower your feet towards the floor but keep your knees bent to 90 degrees as you lower them – if this is not maintained it will either become very easy or too hard.
- Return to the starting position
- Quad strength! The muscles in the front of your thighs are your quads and they help you jump because they work to quickly straighten your knees. Working on these muscles can also help knee pain.
The weighted ball squat is a specific squat that targets the quads compared to other types of squats (ie. Goblet squat) because it keeps the torso and shins vertical during the entire movement. Using a ball is the easiest way to perform this type of squat without the need for much gym equipment. This can also be effetely performed at a gym that has a smith machine, but that is not necessary for a beginner.
- Begin by holding a weight at your chest while learning against a ball on the wall.
- Slowly squat down until your thighs reach parallel to the floor.
- Stand back up without completely allowing your knees to lock out – this will keep tension on the thighs and make it harder.
- Ankle strength! You have some muscles on the front of your shins that work to flex your ankle up. Training these muscles will not only benefit box jumps but they can also help with rehab from an ankle sprain or prevent running-related injuries.
The toe raise exercise targets the muscles in the front of your shins and if you do it correctly, you will really feel its effect.
- Begin standing about 3 feet from a wall.
- Flex your ankles upward and slowly lower them without allowing them to completely rest on the floor
- Don’t let your entire body rock back and forth as you perform this because you will take away from isolating the area.
- Calf strength! Your calf muscles in the back of your lower leg are the last piece of the puzzle to get you off the ground. Not only do these muscles help with jumping, but they are incredibly important with running.
The heel raise is a very basic calf exercise that works to strengthen the entire calf muscle complex.
- Begin by standing at the edge of a step.
- Raise up onto your toes slowly and go as high as you can.
- Slowly lower yourself down to allow your heels to drop off the back of the step.
I hope that you learned something from the article. As I stated in the beginning, do not anticipate getting better after doing this once. I would suggest finding where you feel you are the most limited and focus on that movement. If you try and take on too much, it can be overwhelming!
Questions about which exercise is right for you? Leave a comment below!
Thank you for reading 🙂
by Kerry Moynihan | Feb 24, 2020 | shoe wear, Uncategorized
Ideally it would be great to select the most reasonably priced shoe on the shelf or the most colorful in the collection, but so much more goes into proper exercise shoe choice.
Consulting with a qualified exercise shoe salesperson is key to getting the right fit and achieving the best workout possible. That professional can address your individual gait, arch and foot stability needs.
1. Injury avoidance: Ill fitting shoes can lead to shin splints, joint pain, muscle pulls.
2. Improved athletic performance: Proper fitting sneaks provide foot support and stability, enhancing athletic performance.
3. Shelf life: Sneakers last 300-500 miles – that’s total running miles, including “running around” and commuting miles. I can tell when I’m approaching that “need new sneakers” stage – when my shins begin to ache. Aching shins…sneaker fitting time.
4. Multiple pairs: Personally, I find it convenient to have at least two fitted, functioning pair of exercise shoes. When one seems sweaty, they get a rest in favor of fresh pair number two.
Locally in the Boston area Marathon Sports is a great resource for quality sneaker selection, professional fitting and knowledgeable staff. They’ll watch you jog in a variety of sneaker options and hone in on the best choice for your specific needs.
So, don’t short change your exercise performance & personal health by picking the prettiest and cheapest choice on the shelf. An investment in great sneakers is an investment in yourself.
by Pippa Teague, Strength Coach | Jan 16, 2020 | Uncategorized
New Year Fitness advice.
Now we are into a new year some of you have just started a new fitness journey motivated by a fresh year to try something different and become a little better than last year.
Here are some tips to help you make it last past March!
First of all, you are still the same you and need to keep your new goals within reach. Don’t try to do too much at once or too soon . Yes, you may have all the motivation in the world right now but doing 5-6 classes a week will not help you stay consistent in the long run.
Start with as little as l0-15 minutes 3 times a week and then build that time up from there.
You will be more successful if you start on the slower side and then build up when you are ready. This is a long term strategy, it needs to be something you can continue with and build into your lifestyle.
Set realistic goals. Whether it’s weight loss, strength, or hitting a certain running distance make sure the goal is achievable. Set smaller goals to hit along the way so you can see your progress.
If you don’t feel like going to the gym or class and are starting to slack with your fitness try to remember the immediate effects you will feel by working out, not just the long term. E-g. Think how good it feels after exercising and how energized you will be, also things like your sleep will be better, and stress will be less.
This will help to keep you motivated to work out in the moment.
Schedule the classes or times you will hit the gym. Putting it in your
planner will keep you on track and maintain a routine so it becomes like brushing your teeth or going to work.
As well as writing down scheduling in a planner write down your progress. Progress may be small but over time you can look back and see how far you have come!
Good luck and Happy New Year!
by Dr. Loni Rodriguez | Jan 6, 2020 | Client Achievements, Uncategorized
I met Debbie while attending an OrangeTheory Fitness class last summer. She was the incredibly energetic one in the lobby talking to everyone, psyched to go sweat her butt off for an hour. Despite noticing her personality and energy, I also noticed that she had a brace on her knee and NEVER ran on the treadmill. This was obviously something I noticed being a performance-based PT who helps people get back to running all the time. Class after class, no running… I did not want to ask her, I figured (like most) she will call at some point.
Sure enough, one morning I get a text on facebook and it was Debbie! She wanted to know how she could get back to running.
This is her story…
“After 30+years of running, last October, 2018, I had minor knee surgery In order to a correct an ongoing problem. As I said, the surgery was minor. The realization that I wasn’t going to run again was not so easy for me to accept. Running had always been my “go to” exercise. It kept me sane. The thought of having to find a new “go to” was difficult.
As much as I wanted to accept the elliptical as an alternative, that wanting to run kept nagging me. Months of routine physical therapy after my surgery was helpful but not to the point that I was satisfied with my progress. My workouts at Orange Theory Fitness are amazing and the coaches are second to none. Their assistance in giving me alternative exercises when needed was/are fabulous. I have to say that as I struggled through some workouts, many of the coaches mentioned Loni Rodriguez to me and suggested that I meet with her. Finally, I did and I am so grateful for her help.
Her approach to physical therapy is so different than what I had experienced previously. I think that one of the biggest realizations that I’ve had is that some of my problem was psychological. I lacked the confidence and was very insecure about trying to run again.
Loni helped me to break through these psychological barriers and after 2 months of knee strength training and some real baby steps, I’ve started jogging with minimal discomfort. I love it!! I really never thought I’d be actually able to do this again.
I will continue my therapy with Loni for as long as I can. Her ability to break through and help me conquer my frustrations is something that you don’t get with other physical therapists. I recommend Infinite Potential Physical Therapy and Loni Rodriquez for any rehabilitation program.“
This is why we do what we do. I am not going to turn Debbie into a runner overnight or even get her back to 100%, but we set realistic expetations and goals to achieve. She is now doing very well and back on that treadmill every few classes. Of course, there are still some aches and pains but she has gotten back to something she loves to do!
Thank you Debbie, for being such a hard-working client. We are all very proud!
