Fortitude Physical Therapy And Performance

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Blood Flow Restriction Training 🩸💪🏻

These are the current evidence based recommendations for blood flow restriction with different types of training 🤓

It is super important to find your limb occlusion pressure to perform BFR safely! This can be done by a healthcare professional with the proper equipment.

It is not recommended to use cloth/elastic cuffs with the subjective “7/10” tightness; this has been found to be unreliable, and you have no idea what level of occlusion you are actually getting 🤷🏼‍♂️

Like/comment/share if you like this content and want to know more about BFR!

A question I hear all the time is: “how long is this going to take to heal?” 🤷🏼‍♂️

The answer depends on a variety of factors, including type of injury as seen in the chart above☝🏻

Some other factors that can effect healing are sleep length and quality, poor nutrition, hydration, poor circulation, and activity level

Physical Therapists can give advice on rest and activity modification to prevent re-aggravating the injury, manual therapy to assist recovery and create tailored rehabilitation programmes to facilitate tissue healing

This patient had 5-8/10 back pain for over a year, so much so that it was affecting their ability to exercise and perform daily tasks

Their MRI showed 2 herniated discs at L4-L5, and L5-S1, as well as spondylolisthesis (a stress fracture)

Multiple Dr’s said that surgery might be their only option…

So how did they get out of pain without surgery or injections?

Step 1: We stopped poking the bear! Certain activities were making the pain worse, so we modified them to within a tolerable pain level

Step 2: We focused on building their strength and mobility in positions that were pain free!

Step 3: After they were almost completely pain free, we slowly started re-introducing activities that used to be painful in a safe and controlled manner

The end result was this patient getting out of pain completely and back to the things that they love doing!

If this sounds like you, surgery and injections are not your only option,

Choose PT first!

I’ve heard the phrase “Physical Therapy didn’t work for me” far too often 😅

Then once we dig a little deeper into what their care actually looked like…

We find that they were being seen at the same time as 2-4 other patients 👎🏻

Were given easy, cookie cutter exercises 🙅🏼‍♂️

Their goals were never brought up or made a priority 😠

If this sounds familiar, you didn’t fail PT, PT failed you!

💥 Physical Therapy should be challenging, individualized and focus on getting you back to the things you love doing most

🎉 Happy New Years from Fortitude Physical Therapy! 🥳

Schedule an appointment with us this January only and get 1/2 off your first visit!

Are you tired of living with pain and injury? Take control of your health this New Years and get back to what you love! We’re here to help 💪🏻

Like and comment if you want more posts like this!

💤Sleep is more important than any other factor when it comes to building muscle, losing fat and recovery in general 😴
There I said it 😅

If you’re one of my patients, you’re probably sick of hearing me talk about how important sleep is 🤷🏼‍♂️

This post helps illustrate why I think it is the single most important tool that we have to help gain more muscle and lose more fat 💪🏻

🚨Invest in Your Health Now, or Pay With Your Health Later🚨

We spend an ungodly amount of money on almost completely preventable disease in the US every year, and it’s only increasing.

Most of the numbers in this post are from 2018; more recent stats are even worse due to the Covid 19 crisis. 🦠

Too much of an emphasis is placed on treatment in healthcare, and not nearly enough on prevention!

The pharmaceutical complex is a multi-trillion dollar industry, they have no incentive to encourage you to lead a healthy lifestyle. 💊

Take ownership of your own health! The healthier life you lead now, the longer and better quality of life you will have later!

There are plenty of physical therapists, personal trainers etc. out there that can help you get started if you’re not sure how, you just have to take the first step!

Low Back Pain 😓 and Imaging 🔎

It’s estimated that around 84% of people will experience low back pain at some point in their life 🤯

I know personally how scary it can be to have severe back pain that come out of nowhere, leaves you crawling out of bed, and lasts for weeks.

I know what it’s like to just want answers, to know exactly what’s causing the pain so that hopefully you can address it.

However…

Only around 5-10% of people exhibit red flags (signs and symptoms that would suggest a serious pathology) that would require imaging.

The remaining majority of 90-95% have no specific or serious underlying cause.

The underlying cause of low back pain cannot usually be seen on imaging. More often than not, people will have something on their imaging. But there is no way of knowing if this is what is actually CAUSING the pain.

Slide 4 shows the percentage of people, with no symptoms or pain, with findings on their imaging. Around 1/3 of people in their 20’s! have disc degen or a bulging disc, with no pain!

Imaging not only usually doesn’t help, but can makes things worse. People who have gotten imaging have overall worse outcomes and causes increased stress, anxiety and worry.

Low back pain is so nuanced and multi-factorial, this is just scratching the surface.

Like and comment if you’d like to hear more about low back pain!

Do you know your portion sizes?

Here are just a few examples of foods who’s serving sizes are commonly under-estimated.
I’ve been guilty of this myself, especially with cooking oils 😅

This is not to demonize any one food, but highlighting the importance of weighing or measuring your food if you’re trying to lose weight. A “tablespoon of peanut butter” can end up being a lot more calories than you thought

I don’t believe there are any “bad” foods, it’s all about the context of what you eat throughout the day. You should make an effort to limit the amount of processed food you eat, and focus on getting enough protein and other macronutrients depending on your goals.

Fortitude Physical Therapy And Performance updated their business hours.