, ,

Trunk and Core Strengthening

It seemed like for a while the biggest fitness craze was core stability training with every fitness and rehab guru flooding the internet and social media with exercises using every combination of positions, movements, and equipment possible. I’m sure I saw someone doing quadruped bird dogs with ankle/wrist weights with a resistance band pulling them one way while maintaining balance on a BOSU ball that a buddy was unpredictably tapping to create perturbations on an unstable service. Yeah, exercises like that can be effective and meet the intent, but it doesn’t need to be that complicated. Additionally, oftentimes such exercises can be too challenging and complex for the “Average Joe”. In this article, we’ll dive into a simple way to progress trunk and core stability exercises. But first, let us quickly dive into a quick anatomy review and the why behind the importance of maintaining a strong trunk.

The trunk musculature can be divided into two categories based on their primary function: movers and stabilizers (note: each trunk muscle can have both a mover and stabilizer function but has a primary role of one over the other). The movers are the bigger muscles located more externally and primarily work to move the body in different directions. This includes the abdominals (flex the spine), paraspinals (extend the spine), and the obliques (side bend and rotate the spine). Stabilizers are deeper and function to maintain a spinal trunk position at rest and during movement. These include the transverse abdominis (TrA), quadratus lumborum (QL), and the lumbar multifidi (LM) muscles.

When looking at the trunk and reviewing its function, it helps to view the entire system as a three-dimensional cylinder around the spine and guts. The abs and anterior portion of the TrA comprise the front of the cylinder, the obliques with the lateral TrA fibers make up the outer walls, and the LM and paraspinals solidify the backside. Like a soda can, this cylinder also has a top (diaphragm) and a bottom (pelvic floor musculature). A healthy and properly functioning cylinder will be able to generate pressure against all walls within it, locking down and stabilizing the trunk during exertion (like the stiffness of a full unopened soda can). A poorly pressured cylinder will not be as strong and stiff (like the walls of an empty opened can). Now, the cylinder does not need to be fully pressurized all day, everyday but only when needed to complete the task. And the amount of pressure generated can and should be based on the demand. For example, generating 100% pressure and stiffness is needed for a max deadlift effort but not for picking up an empty laundry basket. Having an appropriately pressurized cylinder will reduce injury risk by maintaining proper mechanics and evenly distributing the force to the right load-bearing structures.

Now, how do we initiate a trunk strengthening program correctly with a good progression? There are certainly different strategies and approaches out there. For the most part, there isn’t a necessarily “right” or “wrong” way as long as the exercise and dosing is appropriate for the person. For example, it may not be a good idea to perform heavy deadlifts right away for a deconditioned individual with acute low back pain. I personally view trunk strengthening progression as a three phase process:

Phase 1: Isometric holds maintaining a static position for a designated period of time, starting with a shorter time then increasing duration to build endurance and confidence. Examples include front planks, side planks, and back bridges.

Phase 2: Build off the isometric holds from Phase 1 by incorporating an unweighted or minimally resisted dynamic limb movement. The purpose is to train the trunk to remain stable and strong while moving the arms and legs. Examples include bird dogs, dead bugs, and rolling planks.

Phase 3: This phase is where I introduce more dynamic movements and heavier loads to challenge the trunk strength and endurance. These are oftentimes referred to as more “functional” exercises as they replicate natural movements and carry over to tasks we commonly perform during the day. With these exercises, the trunk is usually not the primary focus or working muscle group but serves more of  a supporting role (but extremely important, nonetheless!). Examples include kettlebell swings, deadlifts, and weighted carries.

Check out the videos below for examples of this outlined progression for the lateral and posterior trunk musculature.

 

 

As you can see, phasing a trunk strengthening program like above helps progressively build up the trunk strength and endurance appropriately. It doesn’t seem smart to overload a patient or client with heavy deadlifts if they aren’t able to hold a basic unweighted back bridge for more than ten seconds, right? Overloading a patient or client too soon without the proper baseline strength and endurance will increase injury risk, aggravate an existing injury, create frustration, and/or compromise trust with the provider/trainer. Let’s train and rehab smarter!

This isn’t rocket science but hopefully seeing a phased trunk strengthening progression is beneficial for you. The goal is to start small and progressively build strength and confidence while keeping it simple!

/1 Comment/by
, ,

Squatting with Knee Pain

So, your knee is starting to give you a little trouble when you squat. Many times, people come to us having been told they need to stop squatting and rest it, or that “squatting is bad for your knees, you should never go that low.” And don’t get me started on the “knees shouldn’t go past your toes” myth… All of this couldn’t be further from the truth! If your healthcare provider is telling you otherwise, it’s time to find someone else. A big part of getting you back to 100% is volume management. This means your recent squat volume may have been a little too much for your tissues to handle and we need to take some time to calm them down and build them back up. But in the meantime, we can still find ways to get after it in the gym!

An experienced PT will not only assess your knee and design an appropriate loading program, but evaluate your squat mechanics, make future programming recommendations, and most importantly, find a way to keep you moving! Our goal with physical therapy is not about telling you what you CAN’T do, but helping you figure out what you CAN do. Rather than telling you to stop squatting, we work with each patient to figure out a squat variation that allows them to continue moving without increasing their symptoms. This could simply be moving them toward a more hip dominant squat to decrease the demand on the knees.

An easy rule of thumb is to move across the squat continuum to variations that utilize a more vertical shin. For example, if you’re having symptoms when you front squat, try a high bar back squat. When the load moves from the front rack to the upper back, the torso angle changes and the squat becomes more hip dominant vs ankle/knee dominant. Having an issue with high bar back squats? Try a low bar variation, or try box squats. This will let you really load the hips and keep your shins more vertical. From there we can keep adjusting by increasing the height of the box, decreasing range of motion to further remove the demand on the knees. There is a variation out there that will let you keep squatting, you just have to find it!

Over time, as the specific interventions for the knee continue to progress, we can gradually work back into the variation of the squat that was causing symptoms. Your rehab should be an active process, and there is no reason you can’t keep squatting!

Have questions? Send us a message at josh@vertexpt.com

/0 Comments/by
, , ,

You Threw Your Back Out! Now What?

Most of us have experienced that sudden unexpected sharp low back pain and the inability to fully stand up erect afterward. If you haven’t yet, chances are you likely will at some point. Unfortunately, we oftentimes do not expect it to happen as it either occurs with the most obscure unthreatening activities (picking up a pencil, wresting with your kids, getting out of the car, etc.) or when we believe we are physically prepared to take on load (deadlifting, squatting, etc.) but the aftermath tells us otherwise. So, when it happens, what should you do?

First, don’t panic. Take a moment to catch your breath and evaluate the situation. Yes, it can be extremely painful and alarming but 99.999% of the time it isn’t life threatening. To assist ruling out more severe pathology (cancer, spinal cord injury, etc.), think about the how the pain started and the resulting symptoms. Below are some criteria to help:

  • Is the pain associated with a low-traumatic specific cause or mechanism (picking something up, twisting, etc.)?
  • Does the pain change with movement and/or position (ex: worsens with bending, better with sitting, better with walking, worse in the morning, etc.)?
  • Are you experiencing any other concerning symptoms (ex: changes in bowel/bladder function, nausea/vomiting, numbness/tingling, unexplained weight fluctuations, paralysis or severe sudden weakness, dizziness, headaches, etc.)?

If you can answer “yes” to the first two questions and “no” to the third, then the pain is likely “mechanical”, meaning it is not life threatening and is associated with the movement-related parts of the body. More severe and worrisome causes of back pain typically present as a constant unrelenting pain without an identifiable cause, pain that does not change regardless of movement/position, and pain along with other worrisome symptoms like those in question three above. Additionally, high-velocity traumatic causes of back pain (high-speed car accident, fall from high surface, etc.) should also be medically evaluated to rule out fractures. If you deem your pain as life threatening or suspect a fracture, definitely get it medically evaluated as soon as possible. If not, then congrats! You are the proud owner of acute low back pain and should keep reading.

Next, keep moving. Old school medical advice directed back pain patients to stay off their feet and oftentimes prescribed “bed rest” for prolonged periods. Turns out this treatment strategy is more harmful than good. Current medical literature supports continued activity, starting with lower level activities and gradually increasing workload until back to prior level of function. Sitting and laying around avoiding aggravating movements may seem logical to allow the body to heal; however, it’s common for individuals to actually feel WORSE after prolonged periods of rest. The longer you stay away from being active, the higher the risk of becoming deconditioned, weaker, and stiffer while potentially developing fear avoidance behaviors and acute depression if avoiding activities typically enjoyed.

With that said, it is not wise to continuously push through painful movements with the “pain is weakness leaving the body” mentality. Doing so can aggravate healing tissues (similar to picking a healing scab) as well as increase your body’s sensitivity to movement, resulting in higher pain levels. (Note: Pain is a very complicated output of the brain after it receives/processes multiple stimuli, to include pain receptors. The complexity is a whole other article on its own, but you can trust me on this!). So, the goal is to avoid the far ends of the activity spectrum: not enough and too much. Like Goldilocks, you need to find the middle “just right” point that keeps you moving without overdoing it. Light range of motion exercises and stretching is typically recommended along with light cardiovascular exercise like walking or riding a stationary bike. Check out the video below for some good exercises commonly prescribed for acute low back pain.

While going through the recovery process, it’s crucial to maintain an overall healthy lifestyle to promote a good healing response. Because physical activity is usually restricted initially, maintaining a well-balanced diet is key to prevent unnecessary weight gain and provide the body the right nutrients to optimize healing. Binge watching Netflix and eating a tub of ice cream is not a good approach. Sleep, too, is very important. One of our biggest healing-promoting hormones is Growth Hormone which naturally spikes during our deep sleep cycles. Additionally, our biggest stress hormone Cortisol (which limits recovery) naturally lowers while asleep. Reducing and disrupting sleep patterns therefore decreases the body’s natural ability to heal by reducing the “good” hormone we need while maintaining elevated levels of the “bad” hormone. I also recommend avoiding tobacco use and heavy alcohol consumption as both can reduce blood flow and the oxygen/nutrients delivered by the cardiovascular system, resulting in delayed healing.

The last piece of advice I can offer is to stay positive, be patient, and embrace the roller coaster ride of recovery. You will get better, it may just take some time. Each injury and person are unique; therefore, timelines, progression, and symptoms will vary. And if you have a history of low back pain episodes, each recovery will be different. Mindset is HUGE when injured (go back to the previous comment about the complexity of pain output). Feeling down and out mentally can carry over to how you feel physically. Also, remember that recovery is not a smooth ride with predictable improvements each day but more like a bumpy roller coaster ride with ups, downs, and loopy-loops (see below image). It’s common to experience a “bad day” after a “good day”. This does not indicate further harm or reinjury but is a common response as the body progresses.

So, in summary, tweaking your back happens. And, unfortunately, it sucks. However, you will recover. The body is amazing and able to heal despite all the day-to-day abuse thrown its way. There are things you can do to promote the recovery progress as described above: stay moderately active, maintain a healthy lifestyle, and have a positive mindset. Typical acute pain episodes improve over one to three weeks. If your pain persists longer, intensifies, or progresses to include “red flag” symptoms (see question 3 above), you should consult a medical provider to further assist.

Shameless Physical Therapy Plug: Seeing a physical therapist early in the back pain episode can further assist in the recovery process. If your state and health insurance allow for direct access to physical therapy without a referral (like South Carolina), I encourage seeking a physical therapist first to avoid delayed care and possibly unnecessary imaging and medication prescriptions.

I hope this is helpful. Definitely reach out to us at Vertex PT Specialists if you have any questions or concerns. Or if you are in the Columbia, SC area, we would love to help you out if your back pain continues to nag you!


Dr. Pat Casey, PT, DPT, OCS, CSCS, SFMA, CF-L1
pat.casey@vertexpt.com
803.973.0100

/0 Comments/by
, , ,

Not All ACL Injuries Require Surgery: Understanding Your OptionsPictured above is the iconic statue of Mickey Mantle outside of Oklahoma City’s Bricktown Ballpark. Mantle, the legendary New York Yankees outfielder, started his rookie year in 1951. In Game 2 of the World Series that same year, he sustained a right ACL injury that was never reconstructed or repaired. Despite this, Mantle went on to win 3 MVP awards and a Triple Crown in 1956—all without a functional ACL. What does this tell us? Mantle was what we call a “Coper”—someone who can function at a high level despite having a torn ACL. The ACL: Why It Matters The anterior cruciate ligament (ACL) is one of the main stabilizers of the knee joint. Its role is to: Prevent the shin bone (tibia) from sliding forward on the thigh bone (femur) Provide stability for cutting, pivoting, and side-to-side movements ACL tears are common, especially in athletes. One study cites an incidence of 68.6 per 100,000 people. Contact injuries: when another player collides with your knee in a way that ruptures the ligament Non-contact injuries: more common, often from planting and turning, or a hyperextension moment Research suggests up to 75% of ACL ruptures are non-contact. Female athletes are at higher risk due to anatomical, hormonal, and neuromuscular differences. The “Rule of Thirds” After an ACL Tear Recovery after an ACL tear doesn’t look the same for everyone. Experts often use the rule of thirds: One-third can resume normal activities without limitations (copers) One-third require modifications to improve stability One-third need an ACL reconstruction to return to their desired activities Do You Really Need ACL Surgery? The answer depends on your activity goals: Weekend warrior runners: Surgery may or may not be needed, depending on knee stability after rehab. Active parents: If your goal is walking, light exercise, or playing with your kids, you may not need surgery. Competitive athletes: For those who cut, pivot, and jump in high-demand sports, surgery is often required. Why Pre-Hab Matters Pre-habilitation (pre-hab) before surgery—or instead of surgery—is key for better outcomes. Pre-hab focuses on: Reducing swelling Restoring muscle activation and firing Improving movement patterns Setting realistic expectations Many patients find that after pre-hab, they can do everything they want without surgery—meaning they may be a coper. Why See a Physical Therapist First? When an ACL injury happens, your first step should be a consult with a physical therapist. Here’s why: PTs can assess whether you may function without surgery PTs see many post-surgical patients and can recommend trusted orthopedic surgeons if needed PTs can start your recovery immediately, restoring range of motion and function faster PT gives you the best chance at returning to activity—with or without surgery The Bottom Line Not every ACL tear needs surgery. Some people thrive with rehab alone, while others require reconstruction to achieve their goals. Your activity demands, goals, and response to pre-hab should guide the decision. Start with a physical therapist—you’ll get clear guidance, an individualized plan, and a faster path to recovery. References Plutnicki, K. (2014, May 4). Mantle’s Knee Injury Was Just the Start. NY Times Kaplan, Y. Identifying Individuals With an Anterior Cruciate Ligament-Deficient Knee as Copers and Noncopers: A Narrative Literature Review. Journal of Orthopedic and Sports Physical Therapy, 2011; 41(10), 758–766. Boden, B., Sheehan, F., Torg, J., Hewett, T. Non-contact ACL Injuries: Mechanisms and Risk Factors. J Am Acad Orthop Surg, 2010; 18(9): 520–527.

Pictured above is the iconic statue of Mickey Mantle outside of Oklahoma City’s Bricktown Ballpark. Mantle, the legendary New York Yankees outfielder, started his rookie year in 1951. In Game 2 of the World Series that same year, he sustained a right ACL injury that was never reconstructed or repaired.

Despite this, Mantle went on to win 3 MVP awards and a Triple Crown in 1956—all without a functional ACL. What does this tell us? Mantle was what we call a “Coper”—someone who can function at a high level despite having a torn ACL.

The ACL: Why It Matters

The anterior cruciate ligament (ACL) is one of the main stabilizers of the knee joint. Its role is to:

  • Prevent the shin bone (tibia) from sliding forward on the thigh bone (femur)
  • Provide stability for cutting, pivoting, and side-to-side movements

ACL tears are common, especially in athletes. One study cites an incidence of 68.6 per 100,000 people.

  • Contact injuries: when another player collides with your knee in a way that ruptures the ligament
  • Non-contact injuries: more common, often from planting and turning, or a hyperextension moment

Research suggests up to 75% of ACL ruptures are non-contact. Female athletes are at higher risk due to anatomical, hormonal, and neuromuscular differences.

The “Rule of Thirds” After an ACL Tear

Recovery after an ACL tear doesn’t look the same for everyone. Experts often use the rule of thirds:

  • One-third can resume normal activities without limitations (copers)
  • One-third require modifications to improve stability
  • One-third need an ACL reconstruction to return to their desired activities

Do You Really Need ACL Surgery?

The answer depends on your activity goals:

  • Weekend warrior runners: Surgery may or may not be needed, depending on knee stability after rehab.
  • Active parents: If your goal is walking, light exercise, or playing with your kids, you may not need surgery.
  • Competitive athletes: For those who cut, pivot, and jump in high-demand sports, surgery is often required.

Why Pre-Hab Matters

Pre-habilitation (pre-hab) before surgery—or instead of surgery—is key for better outcomes. Pre-hab focuses on:

  • Reducing swelling
  • Restoring muscle activation and firing
  • Improving movement patterns
  • Setting realistic expectations

Many patients find that after pre-hab, they can do everything they want without surgery—meaning they may be a coper.

Why See a Physical Therapist First?

When an ACL injury happens, your first step should be a consult with a physical therapist. Here’s why:

  • PTs can assess whether you may function without surgery
  • PTs see many post-surgical patients and can recommend trusted orthopedic surgeons if needed
  • PTs can start your recovery immediately, restoring range of motion and function faster
  • PT gives you the best chance at returning to activity—with or without surgery

The Bottom Line

Not every ACL tear needs surgery. Some people thrive with rehab alone, while others require reconstruction to achieve their goals. Your activity demands, goals, and response to pre-hab should guide the decision.

Start with a physical therapist—you’ll get clear guidance, an individualized plan, and a faster path to recovery.

References

  • Plutnicki, K. (2014, May 4). Mantle’s Knee Injury Was Just the Start. NY Times

  • Kaplan, Y. Identifying Individuals With an Anterior Cruciate Ligament-Deficient Knee as Copers and Noncopers: A Narrative Literature Review. Journal of Orthopedic and Sports Physical Therapy, 2011; 41(10), 758–766.

  • Boden, B., Sheehan, F., Torg, J., Hewett, T. Non-contact ACL Injuries: Mechanisms and Risk Factors. J Am Acad Orthop Surg, 2010; 18(9): 520–527.

/0 Comments/by
,

Five Most Common Bladder Irritants In My Personal Diet

So, what are bladder irritants anyways? Bladder irritants are anything that causes the inner liner of the bladder and the muscles of the bladder (mainly the detrusor muscle) to contract, causing a feeling of urgency to empty. In most instances, this isn’t any problem at all. You feel you need to urinate, possibly with some urgency, and you find your way to the restroom. However, in individuals with increased sensitivity to the bladder or urinary tract this can become a symptom that controls their life. Diagnoses such as “Overactive Bladder” (OAB) or Interstitial Cystitis can become extremely frustrating, however these diagnoses aren’t the end-all-be-all. These diagnoses can be controlled with food restrictions/choices, pelvic floor physical therapy, exercise, and cognitive-behavioral changes.

Now, back to the main title – what do I eat/drink the most often that are bladder irritants?

  1. Coffee: I LIVE off coffee. However, the acidity in this drink causes an irritation of the bladder, which leads to a sense of urgency for urination.

 

  1. Carbonated Beverages: Sodas and carbonated water are bladder irritants, however the reason behind their irritation to the bladder is not well known. In my case, this is carbonated water – I just can’t get enough of the bubbles!

 

  1. Chili and Spicy Food: The reason behind this irritation is the acidity, which irritates the bladder causing a need to empty (and rid the bladder of this irritation). I love the challenge of not sweating through my clothes when eating spicy foods! Or acting like my mouth is not in complete agony.

 

  1. Alcohol: This irritant can be caused by the diuretic properties of the solute, which causes more urine to end up in the bladder. Also, the sweeteners and fruit juices that can be combined with alcohol are also bladder irritants. My alcohol of choice? IPAs – hipster or not, the bitterness of the beer and the sweetness of the fruit of choice is delicious.

 

  1. Acidic Fruits: Tomatoes, oranges, strawberries – all of these fruits have some degree of acidity associated with them. As such, they cause irritation to the bladder liner and urinary tract, which leads to more frequent urination. I eat strawberries/blueberries everyday in my oatmeal and yogurt!

Overall, consuming these foods/drinks won’t cause you to have to run to the restroom. What’s the explanation for that? Solvent! Water! The more water you drink, the more dilute the solution and the less likely your bladder is to become irritated by the acids, sweeteners, and carbonation. The more you understand about your pelvic floor and your digestive system, the better able you are to spot a problem and the better you understand yourself!

If you’re noticing a urinary frequency that is higher than 5-7 times per day, or an inability to control voiding (leakages)– this may be a sign of bladder irritation or pelvic floor dysfunction. At no point is leakage “normal” – regardless of the number of children you’ve carried. If you’re concerned about anything you’ve read or noticed, contact your primary care physician or contact Dr Tristan Faile, PT, DPT at Tristan@vertexpt.com for more information. 

/0 Comments/by
, ,

Exercise: Add Life to Your Years

As we age, it can be tough to maintain a regular exercise routine. We have other things going on in life, and not to mention any aches and pains that may have developed along the way! The truth is that exercise can improve the quality of life for anyone at any age, but may in fact be even more important as we get older.

In physical therapy, we have a common saying that we often find ourselves telling our patients: Exercise is Medicine. It sounds cliché, but it could not be more true. While you cannot prevent every injury, and can’t predict when a body part will start to hurt, there are many health factors you can control. And exercise is one of the most efficient and effective ways to do that. Here are a few of the many benefits that you can expect to gain from regular physical activity:

  • Heart Disease

Exercise improves blood circulation, which is very important for preventing heart disease. Even moderate intensity physical activity has been shown to decrease the risk of heart disease and premature death. It is also highly effective for improving cholesterol and blood pressure! The American Heart Association1 reports that those who are physically active and at a healthy weight live about 7 years longer than those who are sedentary and obese.

  • Weight Control

It’s true, you can’t out-exercise a bad diet, but you can certainly make your diet work better in your favor. Both aerobic and resistance exercise increase your overall caloric expenditure, which means what you eat will be less likely to be stored as fat. It’s not just the calories you burn while exercising, either: your body will be burning more calories throughout the day even while resting! Think of your body as a furnace, and calories will just be fuel for the fire, rather than sitting around and piling up waiting to get used.

  • Diabetes Prevention and Management

General exercise is one of the first things we recommend for people with diabetes or pre-diabetes. To move, your muscles utilize sugar that is either stored in the body or free in the bloodstream. This means that not only does exercise has a direct positive impact on blood sugar immediately, but it can also improve insulin sensitivity, making it easier for your body to utilize sugar when it is already available. Of course, this does not replace any other medical management you may require for diabetes: always talk to your doctor about any lifestyle changes that can affect long term health conditions.

  • Improved Mental Health and Function

Several studies show that exercise has a positive impact on mental function and acuity, regardless of your age. In one systematic review of the literature, researchers concluded that exercise even helps improve brain function and depression in individuals with Alzheimer’s disease.2 When you exercise, your brain produces a protein called brain derived neurotrophic factor, or BDNF.3 This protein enhances mental function, and improves anxiety and depression in mice, and is thought to do the same in humans. Along with the production of endorphans, this can leave you feeling much better when you have a regular exercise routine!

  • Longevity

As we age, losing independence can be one of the most difficult things for a person and their family to go through. In clinical practice, this is one of the top priorities (if not THE top) for many patients in their older years. The number one thing I tell people to do to if this is something they’re worried about? You guessed it: Exercise.

According to the CDC4 show that even moderate intensity exercise at 150 minutes per week (that’s only 30 minutes a day, 5 days a week!) leads to significantly less chance of disease and early death. The healthier you are, the more you can do on your own. But not only that! Exercise is the only way to maintain your muscle mass and bone mineral density, which naturally decline as we age. If muscles get too weak, or bones too brittle, we are at significant risk of falls, injury, or hospitalization. Performing some regular aerobic and resistance training can keep you stronger, longer!

 

So: If you have a regular routine, keep it up! If not, the thought of starting one can be a daunting task. Talk to your physical therapist or physician about different options and they can help work with you to develop a plan. It doesn’t have to be much – 20-30 minutes of walking on most days of the week is enough to see significant benefits. Not only will it help you add years to your life, it will also help you add life to your years!

-Sean Jacobs, DPT, PT, CSCS

 

 

References:

  1. American Heart Association: Physical Activity Improves Quality of Life (2015). http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp#.W28yuuhKg2w
  2. Gremeaux, V., Gayda, M., Lepers, R., Sosner, P., Juneau, M., & Nigam, A. (2012). Exercise and longevity. Maturitas, 73(4), 312-317.
  3. Sleiman, S. F., Henry, J., Al-Haddad, R., El Hayek, L., Haidar, E. A., Stringer, T., … & Ninan, I. (2016). Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. Elife, 5, e15092.
  4. Center for Disease Control and Prevention: Physical Activity and Health (2018). https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
/0 Comments/by
, ,

What Joining CrossFit Taught Me as a PT and an Athlete

My first introduction to CrossFit was by Olivia Ferguson – my best friend on my softball team at Francis Marion. She started the fall of our senior year, and I would tag along to not be alone in the apartment. But I wasn’t really interested in it. As I went to PT school the following year, the consensus was that CrossFit kept us in business. Those crazy athletes just moved around erratically and injured themselves, which led them to physical therapy. My first knowledge of Brandon Vaughn (part-owner of Vertex) was that he had a private practice within a CrossFit box – and that was a lucrative business model because they were always injured! Never did I think I would actually join a box myself or ever do CrossFit.

What I realized once I was out of PT school and began practicing was that all of my pre-conceived notions were totally false. CrossFit wasn’t a place where people did exercise with reckless abandonment.

I wanted to do Olympic Lifting because of Summer Strong. I knew without any introduction to Oly Lifts that I would end up injuring myself…and I knew I didn’t have friends. So, I finally decided to drink the Kool-Aid.  I joined CrossFit Soda City in June of 2017. What I realized the more that I went was that I found my new “thing.” I’d played softball in college for the physicality and for my Patriot-family.  I’d competed in Obstacle Course Races for the community and the challenge. And now I’d joined and began to love CrossFit for the community and the challenge.

So, what I learned joining a Crossfit Box is this:

  1. These people are way nicer than any other people you’ll ever meet in any gym environment. They genuinely care how you’re doing and what’s going on in your life.
  2. CF is not dangerous, if you’re being smart about it. You’ll always have people who take it too far – every box has “that guy.” But on average, people want to do it right and don’t want to get injured.
  3. CF gives you that competitive environment if that’s what you’re looking for. You push yourself hard because you have something to prove to yourself or you have a love of competition. If you don’t want to go hard, you don’t.
  4. CF helps you become a better mover. If you practice those motions, you build a better motor program for the motion. You get cleaner in your bar movements. You get better and faster.
  5. CF changes people’s lives. People become motivated to become healthier. It’s not JUST about losing weight. It’s about getting strong: mentally, physically, and emotionally. It helps you see who you are and how strong you are. Can you get through “Fran,” can you get through the MetCon when you’re dog tired and worked 10 hours that day? Yes. You can. You’re a beast.

I love my gym-Fam. Is CrossFit for everyone? Absolutely not. That’s why we have so many options – Pilates, Barre, Yoga. It doesn’t matter what you do, as long as you move. Once we STOP moving, we’re much more likely to sustain injuries. Find your thing, Jelly Bean!

-Tristan Faile, PT, DPT, OCS, CF-L1

/0 Comments/by
, ,

Open WOD 18.5

7min AMRAP:

3-6-9-12-15-18-21-etc.

Thrusters – 100/65

Chest-to-Bar Pullups

 

 

18.5 – ANALYSIS

Here it is, the finale. Whether you’re happy with the first four weeks or not, we’ve come to the bitter-sweet ending. And we’re going out old school.

The Fran Ladder from 2011 was, in my opinion, the most painful open workout from that year. Once again, we get to see how far our fitness has come since “the good ol’ days”. The classic pairing of thrusters and pullups never gets any easier, no matter how the rep scheme is spliced together, and those of you on the bubble of Regionals have the next 4 days to show how bad you really want it.

In a ladder ascending by 3’s, it is normally a pretty good idea to start off slow and gain momentum throughout the workout. When it’s a 7 minute AMRAP, you may have to come out guns blazing and hope for the best during the later rounds. Annie did just that, and it paid off. While all of the Icelandic girls were fairly even through the first 3mins of the workout, Annie’s transitions were more slightly more aggressive, and her turnover rate during each of the thrusters was slightly quicker. She may have just gotten lucky that neither of the other “Dottirs” were able to catch her on that given night, but she did set a world record in the process. In any case, it will be the little things here that make the big difference in the end. Sara’s no-reps combined with slow transitions put her (relatively) far back in the race by the last 90 seconds. Katrin displayed some thruster inefficiencies that allowed Annie to get out in front early on and keep the lead.

Long story short: Move well, and move with purpose.

 

MOVEMENT TIPS

Thrusters

  • Control – Controlling the Front Squat portion of the thruster will be key for several reasons during this workout: 1) an efficient squat will directly decrease your overall energy expenditure per rep, and 2) an efficient squat = a faster squat. Keep the chest up, don’t let those elbows drop, and accelerate through the entire movement.
  • Breathe at the Top, Unless you Can’t – Early on in this workout, an easy way to pace these thrusters will be to take a quick breath at the top of each rep. This will allow you to stay tighter during the squat, and help keep the panic at bay. That being said, if you are standing there with the bar locked out overhead taking large, gasping breaths, it’s time to just drop it and actually get some air.
  • Shoulder Pop, then Punch – Just before the overhead press, many athletes neglect the momentum generated from the last little bit of the squat. Shrugging the shoulders just as you finish standing up can help “float” the bar up several inches, decreasing the amount of work on the triceps and delts to finish the press. With a relatively light weight, try to “pop” the bar up off the shoulders, then finish with a violent punch overhead. It might seem ridiculous to focus on such a small detail, but small details can save a lot of energy over the course of 50+ reps (and if that number seems small, that’s 5 reps into the round of 18 thrusters).

Chest to Bar Pullups

  • Make Your Reps Count – Common themes tend to emerge when talking about gymnastics movements performed at high intensity. With C2B’s, making each rep count is no exception. There is no fixing a missed rep, and each no rep has essentially the same energy demand of a good rep. So don’t waste your hands, lats, or sanity on barely missing the bar with your chest. Which brings me to my next point…
  • Break Before You Need To – By this point, you should have already focused on the kip during the 18.1 and 18.3 (toes-to-bar and bar/ring muscle ups). The C2B’s require nothing new on that front, but they will disappear faster than the other exercises did. For that reason, having a plan to break these up will likely lead you to success. The sets themselves will vary based on individual capacity, but it usually means stopping 2-3 reps shy of getting “close calls”. In the round of 21 pullups, Annie broke off a set of 11, followed by 6 and 4. She didn’t wait until she failed a rep to come down and rest. Just pick manageable numbers for your skill level, and get quick sets done early. That will save you valuable resting time and energy throughout the rest of the 7 minutes.

 

PACING STRATEGIES

Regionals, or Close:

  • Quick Transitions – I feel crazy for even feeling like I have to say this, but transitions will make or break this workout. The girls tonight finished the round of 12 in 1:48. That equates to 8 transitions for 60 reps in 108 seconds. The beginning of this workout needs to be very, very quick. Unfortunately, everyone will have to break their thrusters and/or pullups into smaller sets at some point during the workout. For those breaks, you should have individual sets and goals in mind. The transitions, however, should not be viewed as “planned rest” early on in the smaller rounds. Utilize those smaller sets to take advantage of quick transitions to get out ahead of the workout, then ease back into a slower pace in rounds 9 and 12.
  • Go Unbroken Through 12 – I might be wrong, but if you break the 12 Thrusters or Pull-ups, I’m not sure there is enough time to regain the ground later in the workout. If necessary, plan on breaking the 12 Pull-ups into two sets of your choice. Any more than that might be digging yourself into a pretty big hole. For most athletes, the round of 15 will probably be where “it” hits the fan. Have a plan to break up the 15’s, but even they should be bigger sets with small rest breaks.

Definitely Not Regionals:

  • Break Early, But Find Out What You’re Made Of – This workout allows you to do something we rarely ever do anymore: come out at full intensity and see what happens. Personally, I think every athlete should do this a couple of times per year just to see how far they can really push before fatigue or “quit” set in. If you don’t have any aspirations on taking this season to the next level, consider this an option. HOWEVER, if you’re just trying to beat your buddy and win a monetary (or food-related) bet, that is not the best strategy. The best way to maximize your score will be to identify your weakness during this workout (thrusters, pullups, or fitness in general), and work at a pace that will NOT take that aspect to failure. For example, if your C2B will be the limiting factor, make sure you break early enough that you do not miss any reps. While this may seem frustrating, it will allow you to go faster on the thrusters and get more reps overall than you would by consistently failing reps every round.

 

THE WARMUP

General Warmup:

  • 8min Assault Bike – Start easy, increase intensity each minute to the finish.
  • Rest 2mins – move around, start air squatting, stretching, etc.
  • 4 Rounds on the Assault Bike – 30 sec Hard: 30 sec Easy. Don’t blow up on the first one – keep the intensity high throughout each 30 second interval.
  • 25-50 Band Pull-Aparts or Face Pulls – Warm up the posterior shoulders
  • Banded Shoulder Stretching: If you typically do this to open up the shoulders, be sure to stretch out the pecs and lats. If this is not something you normally do, don’t start now.

 

Dynamic Movement Prep:

30 Seconds at Each Movement x 2 Rounds:

  • Spiderman’s – in a pushup position, bring one leg up and outside your arm. Try to sink your elbow down to the ground, then reach back up to the ceiling. Switch sides, and repeat.
  • Deep Squat Hold – get into a deep squat, focus on getting your back upright, and driving your knees out to exaggerate the demands of the rower. Use a rig or band around hips for support if needed
  • Scap Retractions on Pullup Bar – Retract for 5 seconds, briefly relax and repeat.

Thrusters:

With an empty bar:

  • 10 Overhead Presses + Pause at the top – Exaggerate the lockout position. Make sure your overhead motion is warmed up and ready to go.
  • 3 Pause Front Squats – Take 3 seconds in the bottom to establish a good position
  • Full Clean into 5 Thrusters x 2 Sets
  • Thrusters – Get moving, take some lighter weights for several sets. Work up to something heavier than your workout weight for a set of 5 Thrusters (Rx Guys: 115-135, Girls: 85-95)

Chest-to-Bar Pullups:

2 Rounds on a Pullup bar (rest between exercises as needed):

  • 10 Hollow-Arch Transitions
  • 10 Full Kips (Think Kipping pull-up, without the last chin-over the bar part)
  • 5 Chest-to-Bar Pull-Ups (Kipping or Butterfly)

 

Specific Workout Prep:

 

EMOM x 3:

3 Thrusters – Workout Weight

3 C2B Pullups

 

After Round 3 of the EMOM, go right into…

6 Thrusters – Workout Weight

6 C2B Pullups

*Move Fast, Focus on rep speed and Transitions. This should set the tone for how fast you will open up the workout. Remember – Quality saves Energy.

 

After this last warmup piece, you should already be sweating and ready to go. Get your mind right, move around, but don’t get cold. Ideally, you should have about 5-8mins between your last warmup round and Go Time.

 

 

-Go crush it.

 

Sean Jacobs, PT, DPT, CSCS, CF-L2

 

/0 Comments/by
, ,

Open WOD 18.4

Workout Format

21-15-9 Reps For Time:

Deadlifts – 225/155 lbs
Handstand Pushups

Then, 21-15-9 Reps For Time:

Deadlifts – 315/205 lbs50-ft Handstand Walk after each set

Time Cap: 9 minutes

18.4 – Analysis

The programming throughout the 2018 Open has been impressive, and 18.4 is no exception. For the first time in the Open, handstand walks make an appearance. This workout isn’t just a throwback to a classic benchmark “Girl” workout—it’s a creative progression that pushes athletes to test how far their fitness has evolved.

Coach Glassman has long emphasized the importance of mastering the basics of gymnastics. This year’s programming highlights that principle, featuring more gymnastics elements than barbell lifts—at least through the first four weeks. Strength remains essential in CrossFit, but 18.4 offers a broader test of fitness, requiring body control, stamina, and strategy.

The deadlift and handstand pushup combo isn’t overly complex, but it’s uniquely challenging when it comes to maintaining posture, mechanics, and trunk stability. Adding heavier deadlifts and handstand walks under fatigue takes things to another level.

Pacing the first half of the workout is critical, regardless of your goals. Quick example: Panchik broke his deadlifts (yes, even at 225 lbs) into sets of 6s and 5s to conserve energy for the HSPUs and heavier lifts. Gudmundsson went out more aggressively and gained only 15–20 seconds by the end of the first part. In the end, Panchik’s composure allowed him to finish 55 seconds faster.

For reference, both athletes can crush “Diane” in around two minutes. In 18.4, they completed it at about 65–75% effort. That’s the pacing sweet spot.

Movement Tips

Deadlifts

  • Use Two Bars if possible to avoid wasting time changing weights.
  • Breathe With Every Rep – Don’t just yank the bar up and drop it. Take a breath at the top of each rep. Stay calm, stay tight, and pace with intention.
  • Push Through the Ground – Think of this as a leg-driven movement. Chest up, quads engaged. Save your hamstrings and low back for later.

Handstand Pushups

  • Make Every Rep Count – Heels must clearly cross the line. Pull your toes down to raise your heels, squeeze your glutes, and fully extend at the top.
  • Kip Big, Kip Hard – A strong, aggressive kip saves your shoulders. Think of it like an upside-down thruster: drive with the legs, finish with the arms.

Handstand Walks

  • Only Attempt if You’re Ready – If this is your first attempt, consider scaling. Otherwise, get in some prep reps before the clock starts. Here’s a good progression video.
  • Grab the Floor – Spread your fingers and control your balance through your hands.
  • Stay Active Through the Shoulders – Your arms are now your legs. Press through the ground and shift weight side-to-side to allow each step forward.

Pacing Strategies

Trying to Finish the Workout?

Big Deadlifters:

Go bigger on deads, save your shoulders for smaller HSPU sets.

  • Sample Breakdown:
    • DL: 6-6-5-4
    • HSPU: 5-5-5-4-2
    • DL: 6-5-4
    • HSPU: 5-5-3-2
    • DL: 5-4
      HSPU: 4-3-2

Gymnastics Monsters:

Smaller DL sets with short rest. Moderate HSPU sets that avoid failure.

  • Sample Breakdown:

    • DL: 5-5-4-4-3

    • HSPU: 7-6-5-3

    • DL: 5-4-3-3

    • HSPU: 5-5-5

    • DL: 5-4

    • HSPU: 5-4

Trying to Finish “Diane” and Maybe Get a Heavy Rep or Two?
Lean into your strengths. Bigger sets where you’re confident, slower on your weaknesses. Use the first part to set a personal benchmark and have fun with it.

The Warm-Up

General Warm-Up

  • 5 min Assault Bike (increasing intensity each minute)

  • Row 500m @ ~80% – Treat every pull like a deadlift

  • 10 Push-Up to Downward Dogs

  • Row 500m @ ~85-90%

  • Foam Roll: T-spine, lats, shoulders

  • Banded shoulder stretches (if this is your norm)

  • 25–50 Band Pull-Aparts or Face Pulls

Dynamic Prep – 3 Rounds:

  • 10 Russian Kettlebell Swings – Moderate weight

  • 10 GHD Back Extensions

  • Max Sorenson Hold

Deadlift Prep:
Work up to 1–3 reps heavier than your workout weight (Rx: Guys 335+, Ladies 225+). Strip back down afterward.

Wall Walks:
Perform 1–3 after each deadlift set. Focus on active shoulders, midline control, and tight positioning. Don’t arch the back just to get your chest closer to the wall.

1 Minute at Each:

  • Hollow Body Hold – Arms overhead, legs extended. Max tension.

  • Nose-and-Toes Handstand Hold – Face the wall, press through shoulders, maintain hollow. Only your nose and toes should touch.

  • Handstand Walk Work – Practice progressions or short walk increments depending on skill.

Specific Workout Prep – 2 Rounds For Time:

  • 5 Deadlifts (workout weight)

  • 3–5 HSPU (scaled: 5 hand release push-ups)

Move fast but stay in control. This should mirror your game-day pace.

Now go crush it.

/0 Comments/by
, ,

Open WOD 18.3

2 Rounds For Time:

100 Double Unders

20 Overhead Squats – 115/80

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 Dumbbell Snatches – 50/35

100 Double Unders

12 Bar Muscle Ups

 

Time Cap: 14mins

 

18.3 – ANALYSIS

This week, we have a test of double under capacity and muscle-up proficiency with pre-fatigued shoulders.  I’m really excited to see what happens on this one. Neither of the two Games athletes (Kyle Kasperbauer and Neal Maddox) came close to finishing this workout under the 14 minute time cap, but it will be done.

Strategy for this workout plays a very different role for each individual type of athlete. If you are on the cusp of Regionals, and also debating whether or not you can finish this workout, you will need to play the long game and make sure you have that extra “push” in the last 4-5 mins. If you are an athlete who will be happy completing the first 12 Muscle Ups, then your strategy will be the opposite – Maximize the amount of time you have to crank out those singles.

Out of 928 possible reps, 800 of those are Double Unders. That means your midsection needs to be tight, and you need to be bouncy. Pick manageable sets, somewhere between 20 and 50, and knock those out set-by-set with a breath in between. There is no room for wasted reps on the jump rope in this workout – you should always be either putting reps on the board or actually resting to catch your breath.

As we saw in 18.1, the dumbbell is just a place-holder / time-waster, but it needs to be efficiently crushed with the hips. Using your shoulders and arms during the snatches will get them done in the same amount of time, but you will suffer from it on the next set of DU’s and MU’s.

Overhead Squats could play an interesting role over 14 minutes. These will be more taxing on the trunk than Snatches, which could tire out the shoulders if you’re not careful. On the other hand, if you commit to keeping a vertical torso and locking in good positions throughout the entire set, you will most likely be gaining an advantage over your fellow competitors.

Overall, you can probably predict which part of this workout you, personally, are going to hate the most. If it is the muscle ups, consider treating this like a muscle-up practice workout, if going scaled is not even in your list of options. But if you’re going to be getting well into the 2nd round, make all of the movements crisp and smooth, but don’t rush. There will be plenty of time afforded to those whose shoulders are not totally blown up by minute 8.

 

MOVEMENT TIPS

Double Unders

  • Stay Tight – Such a cliché cue, but it really applies here. Smash your feet/legs together, squeeze your abs and glutes, and rely on calf “springy-ness” to make these as efficient as possible.
  • Keep Breathing – This is the only movement that could possibly be considered as relative rest. While jumping, think about taking as deep and long of breaths as you can. In through the nose, out through the mouth. This will also give you something to think about, rather than the terrible number of times you have to jump back up into the air during the workout.

Overhead Squats

  • Vertical Torso – Not everyone is built to squat completely upright with the barbell directly over their ears, but everyone will benefit from attempting The more forward you are leaned, the more work it is on the upper back and shoulders to stabilize the bar. The more work your shoulders do here equates to wasted work.
  • Try a Slightly Narrower Grip – Play around with this in the workout, but I have seen several people (myself included) benefit from a slightly narrower grip during high-rep sets of Overhead Squats. This isn’t possible for everyone, but it can often decrease the stress at the shoulder and keep you fresh for the muscle ups.

Ring Muscle Ups

  • Hips Drive The Movement, Don’t Pull Early! – If you watch a good muscle up in slow motion, it is simply a large Arch-to-Hollow kip, followed by violent hip extension to drive the athlete up over the rings. https://www.youtube.com/watch?v=zsicY9fe_M0
  • Catch as High As Possible – Don’t rely on catching in the bottom of the ring dip if you have the choice. Take some stress off the shoulders, and try to get a big enough hip drive to catch higher in the dip.

Dumbbell Snatches

  • Grab-N-Go – That’s really all I’ve got. Follow the standards for “Good Reps”, but just launch it with your hips. When you are doing these efficiently, your arms and shoulders don’t even have time to pull on the dumbbell. Make them efficient, save your energy.

Bar Muscle Ups

  • Hips (again) – The same rules here apply as in the Ring Muscle Ups. Some people actually need a slightly larger kip to get themselves up and around the fixed pull-up bar, so keep that in mind. The bright side is that it’s a fixed surface, and once your over, you’re practically done!

 

PACING STRATEGIES

For Those Who Are Trying to Get Well Into the 2nd Round:

  • Slow is Smooth, Smooth is Fast – Make the movements efficient (especially in the Double Unders), and get rewarded later on with extra energy. Take your time to get into a good rhythm with each movement, then you’re just going to have to keep moving.
  • Stop 1-2 Reps Short of Failure on the Muscle Ups – You should know your personal limit with these, but hitting the wall during round 1 will not be something you can recover from. There just isn’t enough time to start missing a couple of reps and still come back from it. Be deliberate.

For Those Who Will Be Happy With 1 set of Muscle Ups (or even 1 Muscle Up):

  • Get to the Rings – Knock out the DU’s and OHS as fast as you can, then collect yourself and get it together. This will now become Muscle Up practice for the remainder of the time cap. Don’t rest too long between singles, but try to make every single as crisp and efficient as possible. Having this mind-set will prevent you from rushing into failed reps. The goal here is NO failed reps.
  • You Can Always Re-Do It – The volume from the first round of this workout will not be bad enough to prevent you from giving it a second shot. Even if you “overpace” the first time, you shouldn’t be too sore in 2-3 days to come back at it.

 

THE WARMUP

General Warmup:

  • 10min Easy Assault Bike, Jog, or Rower
  • 5min AMRAP: Unbroken Sets of Double Unders

5-10-15-20-25-30-35, etc.

*Each set must be unbroken, then rest, take a breath, and execute the next set with purpose. If it’s not unbroken, repeat that entire set before moving on.

  • Foam Roll: T-spine Extension, Lats and Shoulders (if needed). Make sure you have full overhead motion
  • Banded Shoulder Stretching: If you typically do this to open up the shoulders, be sure to stretch out the pecs and lats. If this is not something you normally do, don’t start now.
  • 25-50 Band Pull-Aparts or Face Pulls – Warm up the posterior shoulders

Dynamic Movement Prep:

  • 3 Rounds:

10 GHD Situps

10 GHD Back Extensions

10 Dumbbell Snatches – Start at a lighter weight than you plan to compete with, then work up to the workout weight.

 

  • 1min At Each Movement:

Deep Squat Hold or Sots Press – get into a deep squat, focus on getting your back upright. Grab a PVC pipe or barbell, do a back squat, then press it into an overhead squat position while remaining in the bottom. Lower the bar and repeat. Rest and reset as needed.

 

Hollow Body Roll to Arch – establish a good hollow position on the ground with arms overhead and legs straight out off the ground. Roll over into an Arch position on your stomach, essentially the opposite of a Hollow. Hold each position for 5-10 seconds, then transition back into the other.

 

Active Hangs aka Scap Retractions on Pullup Bar – Hang, Retract your shoulders, hold for 5-10 seconds, relax, and repeat.

 

  • Muscle Up Progression: Do 2 sets of each movement, rest between sets and exercises:

10 Hollow-Arch Kips on Pullup Bar

10 Full Kips (Think Kipping pull-up, without the last chin-over the bar part)

5 Chest-to-Bar Pull-Ups (Kipping, not Butterfly)

3 Bar Muscle Ups (or Muscle Up attempts)

10 Ring Dips – SLOW and controlled, with a 2-count pause at the bottom.

 

**Repeat the entire Bar MU sequence on Rings.

**During this entire progression, think about keeping your midsection as tight as possible, and rely on the hips to drive the kip. The shoulders should be doing as little work as possible.

 

  • Overhead Squat:

Pause Overhead Squats – 5x 3 Reps, work up to something slightly heavier than workout weight.

**Pause each movement in the bottom for a 2-count, making sure to stay tight and keep your torso vertical.

 

 

Specific Workout Prep:

 

1 Round For Time:

10 Double Unders

6 Overhead Squats – 115/80

10 Double Unders

2 Ring Muscle Ups

 

Rest 1-2mins

 

1 Round For Time:

10 Double Unders

6 DB Snatches – 50/35

10 Double Unders

2 Bar Muscle Ups

 

**Focus on Transitions and Movement Efficiency during these two warmup pieces.**

 

Remember, this workout should be “fun” (at least more so than the others). Get your mind right, move around, but don’t get cold. Ideally, you should have about 5-8mins between your last warmup round and Go Time.

 

 

-Go crush it.

 

Sean Jacobs, PT, DPT, CSCS, CF-L2

/0 Comments/by