August 2017 in Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets.

Here were the goodies that my peeps got their learn on from this past August.

If you want to get a copy of my weekend learning goodies every Friday, fill out the form below. ¬†That way you can brag to all your friends about the cool things you’ve learned over the weekend.

Biggest Lesson of the Month

You must first take care of yourself in all aspects of life before you can adequately take care of others. That includes personally, professionally, health, finances, everything. While I have done well in certain areas, I have lagged in others. This imbalance is one reason why I opted to take a job in a rural location. It has helped me strike a balance in many areas, and has eliminated potential distractions that could deter me from achieving that balance.

Cryptic? Somewhat. But I think about those times that I’ve been sleep deprived and lost patience with my clients. My lack of taking care of myself in that instance limited my capability to take care of others.

Are you taking care of yourself?

Quote of the Month

The only thing that separates successful people from the ones who aren’t is willingness to work very, very hard. ~Unknown

I saw the above quote when I was staying at a hotel before hiking Capitol Reef. The funny thing was separates was spelled wrong…Make sure you also work smart ūüôā

Hike of the Month

This was a tough one, as I did both the North Rim of the Grand Canyon and Capitol Reef. While the North Rim was spectacular, an incredibly challenging hike, and was spent with a dear friend of mine, I have to give Capitol Reef the slight edge.

Capitol Reef reminded me a lot of Zion, in the sense that it had varied terrain, very cool rock formations, and free apples!!! All of the big cliffs were on this crazy slant, and it was just cool to see. Plus I didn’t die like I did in the Grand Canyon. Uphill finish = hate life

How do you like them apples? Quite tasty as a matter of fact.

Rehabilitation

 

Blog:¬†Why Physio Discussions Are Just Another Simpson’s Episode

There is just so much right with this post. Douglas going after a huge problem within the movement realm. Instead of uplifting one another, many of us tear each other down. Doug Kechijian explains why this is problematic.

Quick Hit: Check Arm Position if You Have Neck Pain

Many times, neck pain involves neck muscles increasing their accessory breathing function. A quick trick to reduce this function is by altering arm position. Check out if one of these positions alters your symptoms the next time you have neck pain.

Blog: Clinical Mileage

David Butler has been one of my biggest influences, and this post is no different. Here David discusses the Concept of Clinical Mileage, the importance of reflection, reshaping our treatments. I admire, despite all the years he has practice, he continues to evolve his thought process; something we should all aspire to do.

Research:  The Relationship Between Low Back Pain and Lumbar Lordosis: A systematic Review and Meta-analysis

But wait? I thought posture doesn’t cause pain? What about the studies showing imaging pathology in asymptomatic studies?

One thing we don’t consider is the frequency of imaging pathology in individuals with pain. This study is an example of that.

Pain is an experience in which the causes are multifactorial, and that means we cannot discredit how biomechanics can influence that experience.

Research: Knee Osteoarthritis has Doubled in Prevalence Since the mid-20th Century

Your patients with bone-on-bone can officially no longer use the “old age” excuse anymore. Knee osteoarthritis is commonly blamed for our longer lifespan and BMI, but this cadaveric study seems to think otherwise. When comparing the knees of modern people to those of the 18th-19th century (and even some prehistoric knees!), they found that even when lifespan and BMI were controlled for, modern subjects had a 2.1 greater incidence of knee OA. What do they think is the cause? Read it to find out.

 

Performance

Quick Hit: Recovery Position

Want to recover more effectively between intense bouts of exercise? You should probably watch this video. I’ve found with many of my clients that dropping further into a squat enhances heart rate recovery incredibly fast. I used it on my most recent hike, and made many of the hard parts more bearable.

Podcast:  Mike Irr on Winning an NBA Championship

Mike Irr is just a phenomenal human being. And to hear him speak with such poise, such humility, despite being an NBA champion, is refreshing. You’ll also learn a great deal about the successes, failure, and challenges of working in the big leagues. Give the guy a listen.

Might be the goodest dude in the history of good dudes.

Quick Hit: Which Hand Should the Weight be in During Offset Movements?

Should it be the same side or the opposite side of the front leg? Depends on your goal. In this video I discuss when each strategy ought to be implemented.

Health

Infographics: Managing Performance Throughout Periods of Travel: Coping Strategies for Eastward Travelers

for Westward Travelers

Yan Le Meur just keeps killing it with these infographics. Today he eloquently summarizes the essential strategies for effective traveling across multiple timezones. I learned a ton from this series.

Infographic: One Hour of Physical Activity Eliminates the Detrimental Effects of 8 Hours of Inactivity

Wearing my Oura Ring has done wonders for keeping me on task regarding my sleep, activity and readiness levels. It has also made me sickeningly aware of how damn much I sit.

All is not lost, however, as my man Yann Le Meur, who puts out killer infographics, made me aware of this study here. Pretty remarkable that much of the damage of sitting can be offset.

Blog: Why am I So Tired?

Allen Tucker is a dear friend of mine, and he wrote a phenomenal post on all things sleep; drawing from his own experiences with sleep deprivation and sleep apnea. Though he is no medical professional, Allen is a guy with an incredibly broad knowledge base, and my internet endeavors would be nonexistent if it weren’t for him.

Just wish the bastard would write more!

Miscellaneous

Quick Hit: Learning Arsenal

We all have our ways we learn. In this promo I go over some of my tools in my learning toolbox that help me get the most out of my learning endeavors.

Video: All Your Excuses are Lies

Taken from Podcast #83

No one can make you want to be more disciplined than Jocko Willink. He has probably been one of the most influential people that I’ve come across this year. His material is a life changer. His advice is simple, direct, and effective. If you are following his stuff. Quit making excuses and do it!

Blog: You are Who You Grab Coffee With Р3 Steps to Get Expert Advice on Any Topic 

Ramit Sethi is a finance guy whose material I have really been digging. He gives a lot of practical financial advice tips that really resonate with me.

In this post, he discusses how to effectively connect with experts, and definitely have used some of these methods at continuing education courses. I think he outlines effective strategies quite well, and especially love the email template he provides.

One of the many reasons to drink coffee.

Article: What Do Economists Actually Know?

While evidenced based practice and the scientific method are incredibly important, these sources are not infallible. All sources are biased, muddied, difficult to appraise, and occasionally dishonest.

We still operate with a large degree of uncertainty with the people we work with. We can’t hang our hat on research alone, especially when dealing with the complex entities known as humans.

This uncertainty extends beyond medicine and performance, as Russ Roberts discusses the very same problem in his field of economics.

My favorite quote? “Published and true are not synonyms.”

Music

Music: Lush Vibes

As you know, I am a huge hip hop head, but need something to chill out at night and be focused to. This playlist = absolutely incredible for that. Minimal words, very low key beats, and productivity has been spectacular while listening.

Music: Ambient Chill Playlist

I’ve been trying a bunch of different things before bed to enhance my sleep capabilities, as for awhile I was struggling, fam. At night, listening to this bad boy before bed did wonders for calming me down. Also think it’s a solid playlist for productivity. Check it out for sure.

Music:¬†Raekwon “The Wild”

Raekwon the Chef coming on strong with a new album. The beats = fire. The wordplay = fire. The storytelling = fire. You can tell the Chef has grown up quite a bit since his Wutang days, but still represents and reminds us of his sordid past. The joint he did with Lil Wayne; daummmmmn.

A recent systematic review concluded that the Chef is always cooking up fire #science

Music:¬†Twista “Crook County”

I have a soft spot for fast rappers aka choppers, and Twista is the gold standard. For a hot minute he was trying to do the mumble rap, and it wasn’t good. Here Twista gets back to his roots, yet varies his flow enough to show exactly how versatile (and underrated he is). The sound is similar to a lot of new stuff you’ll hear on the radio, but with actually good rappin’. Listen to “Hollywood,” it’ll change your life.

Which goodies did you find useful? Comment below and let me know what you think.

Photo Credits

Mortefot from Flickr

Weekly Dig

How to Fix Neck Pain After Lifting – A Live Treatment

While in the Hamptons, my main man Cody Benz started developing some neck trouble.

We thought it might be helpful for y’all to see what I would do to help a cat like him.

Here you will see me go through an entire treatment session with Cody, while I do my best to explain every decision I make. A major kudos to Daddy-o Pops Bill Hartman for asking some great questions throughout the treatment.

Instead of the typical transcript I provide for these longer videos, I decided to write this up similarly to my neck pain with sitting case study format. I reflected on this case while editing the video, so you’ll see some added thoughts I had while you read through. I would recommend watching the video and reading the case study to get the most out of the material.

Enjoy watching the session.

Continue reading “How to Fix Neck Pain After Lifting – A Live Treatment”

July 2017 in Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets.

Here were the goodies that my peeps got their learn on from this past July.

If you want to get a copy of my weekend learning goodies every Friday, fill out the form below. ¬†That way you can brag to all your friends about the cool things you’ve learned over the weekend.

Biggest Lesson of the Month

Maximize proximal before spending time distal. I’ve just seen too many patients where we applied some type of axial intervention, which led to profound changes distally. Position governs all. Thank you for making me realize this daddy-o.

Quote of the Month

Only those who dare to fail greatly can ever achieve greatly. ~Robert Kennedy

Rehabilitation

Blog: What is the Best Test to Discern an ACL Tear?

My boy Scott Gray¬†put together a rock solid post on diagnosing an ACL tear. I’ve been very big as of late on filling the differential diagnosis hole in my game, and this one was beyond helpful. I wish I had heard of the lever test last year when I had a guy pop his ACL in-game.

Blog: The Quadruped Rockback Test: RIP

My buddy Doug Kechijian ever so succinctly puts this dated test to rest. There is so much more that goes into deciding squat depth than can be accurately accounted for with this test.

never question a guy with a loaded gun.

Performance

Research: The effects of two different recovery postures during high intensity interval training

I’m still making my way through this beast. It’s a thesis, but the references and explanations of the science behind breathing, position, and recovery is outstanding. Not only that, but changing your recovery position has had a profound effect on improving my clients’ conditioning.

Video: Lateral Lunge Quick Hit

This was a promo I put out for my¬†5th Metatarsal RTP podcast. It’s a nice little cue to drive greater frontal plane activity on the non-working leg.

Research: The athlete monitoring cycle: a practical guide to interpreting and applying training monitoring data

So proud of my guy Eric Oetter, who put this incredibly practical guide to load management together with the brilliant Tim Gabbett. EO is doing phenomenal things with the Grizzlies, and this provides a small insight into his process.

Nutrition

Podcast: Does Meat Consumption Cause Cancer? 

Short answer – It depends. I have a coworker who I discuss with the problems of this argument. I’m an avid meat eater because gainzzz, and it turns out that makes the difference. If you aren’t listening to Ronda Patrick by the way, you’re welcome.

Yeah, I’m a meat eater #dealwithit

Podcast: How to Tell if You Have a Leaky Gut

Chris Kresser¬†is a cat I’ve been really getting into as of late. I think there are a lot of cool things within functional medicine, and this guy is one of the most evidenced-based out there.

I think the gut microbiome is a vastly underappreciated area to intervene on. But how do you know if you have a problem? CK tells you how to find out.

Video/podcast: George Brooks, Ph.D on Lactate

This Rhonda Patrick joint talks about all the wonderful things lactate does for us. This molecule always gets a bad rap, but did you know in brain injuries (concussions, TBIs, etc), it’s one of the few substrates that is capable of providing our brain fuel? This was a very fascinating hour in which I learned a great deal.

Research: Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan

Supplemental Podcast: Satchin Panda Interview

What if I told you that there was a way you could keep eating what you are eating yet still lose fat and gain muscle. Would you do it?

If so, then this is your study. By simply restricting the eating window to 9-12 hours in mice, and having them eat earlier in their day, these bad boys lost some major weight. He did a similar study in humans as well. He goes into detail about this and more. Both the paper and the podcast are quite interesting

Sleep

Video/Podcast: Dan Pardi on Sleep

I’ve been on a little Rhonda Patrick (#bae) kick as of late. In this interview, Dan Pardi talks about all things sleep, circadian rhythms, and more. If you can maximize sleep duration, intensity, and timing, you are winning at life. Never thought of sleep described in this manner.

Quick Hit: Tips for a Better Sleep Environment

Here are some of my keys to creating that ideal sleep environment. There might be a few in here that you didn’t think about. What are your keys?

Finance

Book: The Four Hour Work Week 

An oldie, but a goodie. I’m¬†taking my time¬†with this one because it’s a big book and filled with so many practical applications. This book inspired me to check my email, and respond, less frequently. He’s given me so many ideas on streamlining my life. You’ll love the tips he has for elimination and automation. Incredibly practical.

Blog: Student Loans? What Student Loans? 

Given that I’m pretty green at being a PT mercenary, this website has been gold for me. If this doesn’t inspire you to consider travel PT, nothing will. The money is real, and it seriously feels like I’m on vacation all the time.

Me on the left by the time my student loans are paid off

Book:¬†Roger Dawson’s Secrets of Power Negotiating

I recently had to prepare for a salary negotiation, and just reading a few chapters from this book made the process go exceedingly better than I anticipated. Negotiating, like many things, is a skill. This book will teach you the fundamentals to a skill that will benefit so many aspects of your life.

Miscellaneous

Music:¬†“Handshakes with Snakes” by Apathy¬†(NSFW, and likely offensive to most everyone)

As y’all probably know, I am a major hip hop head. Like, pretty much all that I listen to. I found this cat on Spotify while at the gym, and was blown away. Has fire lyrics over insane samples. Listen to the joint called “Moses” which features Twista and Bun B. Un…be…lievable

Current Book: What If

I’ve lately been trying to read something a bit less technical right before bed to help me fall asleep (which has been working well btw). First book I chose was this gem by the creator of XKCD, Randall Munroe. He basically goes through and answers ridiculous questions in the most scientific manner possible. It’s a brilliant combination of interesting and funny.

My favorite so far? “What would happen if you had a mole of moles?” #deep

Photo credits

Air National Guard

Karim benzeoona

DonkeyHotey

 

How Sleep Saved the D-League – Resilient Podcast

Sleep is a big deal.

Not only has a lack of sleep been linked to many big bad diseases, it also contributes to poor performance.

Behavior change through education and persuasion is hard enough as is. We are all resistant to change, namely because our current habits and routines require Herculean willpower efforts to break. This problem  is especially true in non-conducive environments.

It’s hard to eat healthy when your family cooks fried foods and orders pizza for dinner every night.

It is these situations where we just have to make the most with what we have, and that’s exactly what I spoke about on one of my best friend’s podcasts, Doug Kechijian.

Before we go into the content, let me tell you a bit about Douglas, my younger-older brother.

Doug and I first met way back in 2013 at a PRI course in Phoenix. 

So young. So youthful. So of poor quality of a photo. Doug is 3 people right of me

I was the first person who arrived in town, and it was up to me to take care of the rental car.

We had five bros to get to the class, so I needed to find something cozy that could fit everyone and their luggage to and from the class and Phoenix airport.

So I’m looking at some midsize SUVs, a couple sedans, trying to find the right car that I could fit everyone in.

Then I saw this:

So…fast…now my realistic dream car.

Doug and I had never met before, and he was the first person I had to pick up. He asked “what will you be driving?”

I said “you’ll know.”

So there I am, picking Douglas up in this Dodge Challenger flarin’, hip hop blarin’, shade-wearin’, and straight up stuntin’ in that AZ heat. ¬†The car was a great ice breaker towards realizing how likeminded we both were.

All the other guys we had to pick up were flying into town every couple hours. For the hell of it, we made the 20 minute drive back and forth to the airport in that Dodge Challenger. We ended in clown car fashion, but it was totally worth it…Well, for me at least. I got to drive that beast!

It was in those hours, that weekend, that coziness, that these two cats who didn’t know each other developed a long lasting friendship. I am fortunate to say that about every single one of those guys in that picture.

Doug is simply one of the most intelligent, grittiest, interesting, and eloquent individuals I know. He is without a doubt a thought leader in the fields of physical therapy and performance. Each time we hop on our 2+ hour call to catch up, I always become a better clinician, coach, and person. He is a wealth of information, served our country with distinction, and a great human being. I am honored to call him my friend, and you guys should know who he is.

He’s also a really good agent, as he’s gotten me two of my most recent jobs!

So please, check out his site, follow his killer twitter, watch him demonstrate exercises shirtless on Instagram,  see him in NYC, and do all you can to learn from this guy.

On a side note, he and his two partners, Trevor Rappa (aka my son)and Greg Spatz (aka my step-son), put on seminars periodically throughout the year.

One class I want you to know in particular is at Move-SF in San Francisco on October 1st. 

Why am I pointing this one out? Because I’m going to be there. I want to learn all that I can from these guys. As should you.

So if you are a reader of mine, go to this seminar and we can get together for some grub and discussion. I plan on being around the Bay Area for a little while (there’s National Parks to be hiked after all), so please attend and support my dear friends.

 Improving Sleep the Easy Way

I was recently featured on Doug’s podcast¬†where we discussed my sleep initiative¬†that I executed when I was with the Iowa Energy of the NBA D-League.

While the article covers logistics, this podcast details the why’s, how’s, when’s, etc.

If you missed my original article, click here to read it: “He Sleeps He Scores: Playing Better Basketball by Conquering Sleep Deprivation.”

Here were the topics that we discussed:

  1. The challenges a pro sports medical and performance staff faces
  2. Why I started my sleep initiative
  3. The sleep initiative details
  4. How I persuaded the coaching staff to break sacred traditions
  5. How better sleep benefitted the team
  6. Sleep science resources
  7. Eliciting organizational and individual behavioral change

If you want to download this podcast or many of the other amazing podcasts Doug has put out, subscribe to him on Itunes. 

Some of my favorites include the podcasts he did with Daddy-O Pops Bill Hartman, David Epstein, Brett Bartholomew, Dr. John Childs, and of course, the one and only James “The Thinker” Smith.