Finding time to relax is a struggle for many. We underestimate our need to unwind and decompress, and our busy lives sometimes make it impossible. But, 5-10 minutes a day can really go a long way toward forming new habits for healthier well-being.
We are all on the eternal hunt to looking good, moving well and feeling young – however as responsibilities (job, school, family, friends) increase the time allocated to health and fitness often decreases. Surprisingly we expect the same results with less time in the gym but is this really even possible?
Perhaps it is.
Enter…..biohacking!
Biohacking, as the name suggests, is “hacking” or finding a way to more efficiently manipulate human biology. This can include areas of sleep, nutrition, mental health, strength, recovery.
If you are new the concept of biohacking – please think of this as a positive thing! Don’t get wrapped up thinking it is a mad scientist in his garage implanting computer chips into his own body.
Think of biohacking as a empowering concept which allows one to enhance or improve the efficiency of different aspect of health. It means taking ownership of your body and the aging system.
Absolutely!
In the case of fitness some examples of biohacking include drinking caffeine to give you energy during a workout. Or taking branch chain amino acids after a workout to enhance muscle repair and hypertrophy. Or using kinesiology tape to enhance proprioceptive stimulation and muscle activation.
Seems less mad scientist-y doesn’t it?
One area of biohacking that I am particularly a fan of is the application of barefoot science to improve your workout. As I mentioned at the start of this blog the one thing we never have enough of is TIME.
By integrating barefoot training into your workout you will hack your way into a more efficient workout allowing you to achieve faster fitness goals. Below are my top 4 biohacks integrating barefoot science.
Next time you hit the gym start your workout start with just 5 minutes of trigger point footrelease the bottom of the foot. A 2015 study showed that 5 minutes of manual trigger point release was associated with an immediate improvement in single leg stability and postural control.
Since having someone do the trigger point release isn’t efficient we’ll instead use RAD Rounds by RAD Roller. These small rounds of different sizes can be used to apply pressure to different intrinsic muscles of the foot. I recommend 5 minutes in the morning, evening and before exercise.
View video below
In the world of proprioception whole body vibration is one of the most efficient ways to stimulate the nervous system. Since our foot is also the gateway to proprioceptive stimulation I recommend doing your WBV activation barefoot and using PowerPlate which is a multi-planar harmonic vibration platform.
A 2007 study by Lohman showed that just 3min of WBV at 30Hz enhanced skin, nerve and tendon micro-circulation resulting in enhanced tendon tensile strength and decreased arterial stiffness. All of which is a very powerful response before any workout.
Learn more about WBV and PowerPlate at powerplate.com
To learn more on this topic you can view the following webinar below:
The core. The center of stability and the center of power. When it comes to any dynamic movement or exercise – core strength and stability are critical to the way force is generated or transferred through the human body.
The foot. The base of stability and only contact point between the body and the ground. Studies have shown that it is more efficient to strengthen the core via the foot in what EBFA calls “foot to core sequencing”. The access into foot to core sequencing is via an exercise called short foot.
To learn more about short foot and how to integrate it with exercises please see below:
Postural control and dynamic stability require the integration of four input systems – visual, vestibular, joint proprioceptors and plantar foot skin. Of these four one of the most important but often overlooked systems is the skin on the bottom of the foot.
The skin on the bottom of the foot contains thousands of small nerve proprioceptors all of which are sensitive to different stimuli. One of the most important stimuli coming into the foot is vibration (see WBV above). We use vibration not only to know how hard our foot is striking the ground but also in the maintenance of dynamic balance.
As soon as we put on our shoes our nervous system inherently becomes slower. This delayed neuro stimulation of the foot is small or micro which means it is hard to detect by the average client or patient – however it is happening. Accumulatively this results in micro-trauma and micro-compensation.
To biohack your nervous system whenever you are barefoot training integrate small nerve plantar stimulation with Naboso Technology. Whenever performing barefoot exercises such as short foot or any foot to core sequencing this is the perfect opportunity to pull out your Naboso Barefoot Training Mat.
If you want to bring this stimulation to your shoes, Naboso Technology also makes small nerve proprioceptive insoles which have been shown to improve postural control and stability
Dr. Emily Splichal, Podiatrist and Human Movement Specialist, has dedicated her medical career towards studying postural alignment and human movement as it relates to foot function and barefoot training. She is the Founder of the Evidence Based Fitness Academy, offering continuing education with a focus on foot fitness and barefoot training. Courses included Barefoot Training Specialist®, Barefoot Rehab Specialist® and BARE® Workout Certifications for health and wellness professionals.
Originally printed on the Barefoot Strong Blog. Reprinted with permission from Dr. Splichal.
1. Drink sufficient amounts of water to stay not only hydrated, but flushed.
Suggested amount of water intake is… Take your body weight divide in half for normal daily consumption and add another half of that amount for medium to…
Both physical therapists and corrective exercise specialists help clients alleviate muscle/joint pain and improve their movement capabilities. However, the manner in which these professionals enter a client’s health and fitness journey is very different, and the procedures employed when working with clients are often dissimilar. Physical therapists are licensed health care professionals whose services are typically used by clients to treat a medical diagnosis, physical trauma, or specific injury (e.g., Achilles tendinitis, plantar fasciitis, rotator cuff tear, post-surgery rehabilitation, etc.). Physical therapy is also prescribed as an alternative means to orthopedic surgery, with therapists teaching patients how to prevent or manage their medical condition(s), often lessening the need for prescription drugs and painkillers.(1)
The job of a corrective exercise specialist is quite different. These types of professionals do not (and should never) diagnose and/or treat a medical condition. Instead, their specialty skills consist of assessing and evaluating a client’s musculoskeletal system for soft tissue and movement restrictions, imbalances, habitual patterns, and muscle dysfunction that may affect that person’s ability to move well, exercise effectively and/or perform daily activities (e.g., restriction of the lumbar erector muscles accompanying an anterior pelvic tilt, prolonged seated postures promoting excessive thoracic kyphosis, etc.). This specialized knowledge regarding the musculoskeletal system helps corrective exercise specialists design and implement corrective exercise programs to assist clients in beginning, resuming and/or continuing a fitness program without experiencing muscle and joint pain or movement limitations. (6) When a client’s musculoskeletal issues are not able to be addressed solely with appropriate exercises, or fall beyond a corrective exercise specialist trainer’s scope of practice, the client is referred out to medical experts for treatment.
As a corrective exercise fitness professional, it is important that you clarify your role with clients from the outset with regard to assisting them with their musculoskeletal health and not step beyond your professional bounds. In addition to laws dictating that any professional must remain within their bounds of experience, education, training, and demonstrated competencies, confusing your role with that of a physical therapist, and working outside your scope of practice, can harm your standing with clients and reputation within the fitness industry. (5) Aside from it being a requirement, the primary benefit of working within your boundaries as a corrective exercise fitness professional is that it enables you to practice, perfect and promote the unique talents you have with regard to evaluating the musculoskeletal system for imbalances, and assessing and correcting a client’s movements during physical exercise and activities.
Doctors, physical therapists and other licensed health practitioners are always looking for qualified fitness professionals to whom they can refer patients that need guidance with exercise.(3) According to recent research, two out of the top three reasons patients visit their doctor is for assistance with conditions that could be greatly improved by participation in a program of regular exercise.(4) Unfortunately, these medical professionals are often reluctant to refer patients with musculoskeletal conditions out of a concern that their clients’ problems might be made worse by an unskillful personal trainer. However, when you have specialty qualifications and knowledge in musculoskeletal assessment and corrective exercise, and work within your scope of practice, medical professionals will feel confident in your abilities, which provides an opportunity for you to build strong networking and referral relationships with them.(2)
As you begin incorporating corrective exercise procedures more regularly into client programs, it is highly recommended that you obtain a Corrective Exercise Specialist (CES) credential from a recognized and approved provider. This will advance your skills and can also result in more referrals from medical professionals. As your business network grows, you will also find that holding a reputable CES qualification makes it easier to refer clients to other specialists when their condition lies beyond your scope of practice.
Fitness professionals qualified as corrective exercise specialists know how musculoskeletal malalignments and imbalances of any kind can create pain, injury, and dysfunction throughout the body. They also know how to use the results of individual consultations and assessments to pinpoint clients’ exercise needs so they can start or return to a regular fitness program successfully. In short, knowledgeable and qualified corrective exercise specialists have the skills to competently meet clients’ musculoskeletal restoration needs, and represent perfectly the fitness professional of the future.
MedFit Network (MFN) members receive 20% off The BioMechanics Method Corrective Exercise Specialist certification. Members can get their discount coupon here.
Justin Price is one of the world’s foremost experts in musculoskeletal assessment and corrective exercise and creator of The BioMechanics Method Corrective Exercise Specialist certification (TBMM-CES). The BioMechanics Method is the fitness industry’s highest-rated CES credential with trained professionals in over 70 countries. Justin is also the author of several books including The BioMechanics Method for Corrective Exercise academic textbook, a former IDEA Personal Trainer of the Year, and a subject matter expert for The American Council on Exercise, Human Kinetics, PTA Global, PTontheNET, TRX, BOSU, Arthritis Today, BBC, Discovery Health, Los Angeles Times, Men’s Health, MSNBC, New York Times, Newsweek, Time, Wall Street Journal, WebMD and Tennis Magazine.
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The pandemic has had a devastating impact on the health of the workforce and its employees!
Employers are experiencing…
Healthcare through fitness is not really a new concept and goes back to ancient Greek times. I believe there is an undeniable power in the collaboration of the two.
I remember the first time I figured out what my piriformis was, and how having a tight piriformis and IT band affected my movements. I had just started running hard core. As a former dancer, we stretched our hamstrings, inner thighs, the “dancer muscles”. But a piriformis or IT band was not something a DANCER experienced as this was not a muscle that was targeted in ballet, or other forms of dance.
The PAIN, was a knot in the right side of my hip/tush. It began to radiate all the way down the side of my right leg. It even affected my lever length so that the right leg felt “shorter”. I eventually learned how to do stretches such as “parvritta trikonasana”, and a bastardized version of pigeon on my back to target this muscle group (the external rotators).
Also, as a swimmer, and runner, my calf muscles will get super tight. This eventually pulls on my achilles tendon. Having torn my right achilles tendon in a freak accident in 2002, I can tell you keeping the achilles tendon happy can make the difference between being able to walk or not. Hand to foot calf stretches both standing and supine, as well as forward bend, and parvritta trikonasana, will take care of the problem. I also flex my foot against a wall before starting my run.
If my knees ache, it is usually because my quads are tight. I start with alternating kick ups from down dog into lunges to warm up. I also do natarajasana, which provides me an open angled quad stretch.
My students will often have problems targeting their abdominals. Tight hamstrings and hip flexors are usually the problem. I will do a “half lunge” where they press through the psoas to release it, then stretch the ham/calf in a forward bend while flexing the front foot, and keeping the standing knee right under the hip.
For other hard to read groups, such as under the shoulder blades, nothing beats a foam roller. I body surf along the foam roller, and hold until the knot dissipates. I have a chapter in “Healthy Things You Can Do In Front of the TV” complete with photos to describe how to target key muscles.
Stretching is often a forgotten, and yet necessary part of fitness. It makes the difference between proper kinesthetic alignment and gait, or movement that is off-balance, which can cause injuries. Not to mention, it just feels good before or after an intense workout. It also aids in recovery, so that you can be ready for your next challenge. Even die-hard couch potatoes need to stretch. And many stretches can be done at work or at home. See my lovely book for more examples of how to keep your body functioning at its best.
Kama Linden has been teaching fitness for over 2 decades. She has taught strength, step, pilates, vinyasa yoga, senior fitness, and has worked with clients and students of all ages and fitness levels. She is certified by AFAA Group Exercise and NASM CPT, as well as 200 hour Yoga. She has a BFA in Dance from University of the ARTS. Her new book, “Healthy Things You Can Do In Front of the TV” is now on sale on Amazon, Barnes & Noble, and Kindle.
Offer up these simple tips to aid arthritic clients reduce flare-ups, decrease symptoms, and experience more pain-free days!
There are many simple practices that may greatly decrease the risk and severity of flare-ups. To help reduce painful and swollen joints, improve mood, and increase quality of life, implementing a few of these simple techniques may make a world of difference.
1. Drink Water! The body is comprised of about 60% water. Dehydration causes a decrease in function of all major organs, muscles, and even bones.
2. Get to Sleep! Adults of all ages need 7-9 hours of sleep each night. Sleep is when your body repairs muscles, organs, and cells. In this resting state, chemicals will circulate in the blood that help to strengthen the immune system.
3. Set a Schedule! Plan your days! Get into a routine of good habits. Setting alarms to get up, make phone calls, exercise, cleaning, and meals will provide a daily purpose. Writing “to-do” lists on a paper calendar and crossing off items as they are accomplished provides a heightened sense of satisfaction and self-worth.
4. Eat Real Food! The fewer ingredients, the better. Read labels to avoid too much sugar, salt, and oil. I call these the “S.O.S.” These are foods that are known to cause inflammation and increase the risk for flare-ups. For example, if you have the choice between an apple or apple pie, choose the apple with less ingredients. It also most likely contains less sugar or processed ingredients.
5. Exercise Daily! Think of exercise as something you “work in” each day and not as a “work out.” Improving muscle strength, mobility, flexibility, and cardiovascular health reduces symptoms of autoimmune disease.
6. Hiring a Arthritis Fitness Specialist once or twice a week to provide accountability and write safe and effective exercise programs is a great start!
7. Practice Mindfulness! The simple act of taking a few deep and meaningful breaths throughout the day is a great way to reduce stress and decrease negative physiological responses. Incorporating some gentle stretches in the morning, after periods of inactivity, and before bed is also a great way to bring awareness to the body, ease tension, reduce anxiety, and lessen the symptoms associated with arthritis.
Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the MedFit Classroom Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co.
The SOAP note format, the acronym of which stands for Subjective, Objective, Assessment, and Plan, is one of the standard document formats that healthcare providers use to document patient information and treatment progress. This article will take you through the format and teach you how to use it with your medical fitness clients.
The Subjective section will include the Chief Complaint of the client/patient, which is the reason they are working with you. This can be an official diagnosis from a licensed healthcare provider, such as Type 2 Diabetes Mellitus, or a symptom of a condition that is causing quality-of-life reduction, disability, or pain. You are not diagnosing any disease, injury, or health condition. You are merely stating the reason for the visit. You can include a brief patient medical history in this section, though you should strive to be succinct in your summary. The healthcare provider for your patient already knows their conditions and struggles and does not need a full page on the topic.
The Objective section is for vitals, how the client/patient presents at the visit physically and psychologically (attitude) and any recent lab or imagery results that are pertinent to your scope of practice and the patient’s Chief Complaints. When documenting the results of lab tests, only record what was tested and whether the result (such as fasting blood glucose levels) falls within normative values for the client/patient population. When documenting imagery results, record the type of imagery and the reviewing technician’s assessment (such as an MRI that shows posterior rotator cuff tears). The vitals you can and should take are heart rate, blood pressure, weight, and today’s pain rating on a 1-10 scale if applicable.
The Assessment section is typically used by healthcare providers for differential diagnosis, which is outside your scope of practice. The Assessment section will consist of your statement on the client/patient’s conditions and how they currently influence their fitness and general health. This can include notes on nutrition and physical activity levels. If the client/patient is presenting with an issue that session, such as restriction in shoulder flexion past 80 degrees, you will document that as well. If joint ROM is a focus of the client/patient’s training plan you should assess this at the beginning of the session and document the current ROM state relative to the previous session or baseline evaluation.
The Plan section is where you record the client/patient training for the day. This is also where you will annotate future training/care plans, such as periodization and progression. This section tells the healthcare provider exactly what you are doing with their patient and enables them to provide you with objective feedback on your training plan if necessary. Your training plan should reflect all guidelines and restrictions the patient’s healthcare provider has given you.
Date: 5/1/2023
Patient Name: John Q. Public
Provider/Trainer Name: Slone, J.
Subjective:
Chief Complaint: pain secondary to posterior rotator cuff partial thickness tear, restriction in ROM due to said injury, weakness of posterior RC due to injury. Pt is alert, attentive, and appears in good spirits and motivated.
Objective:
HR: 85
BP: 120/90
WT: 241lbs
PAIN: 2/10 at rest
Assessment:
Horiz. Shldr abd. restricted to 70/90 degrees, dull, achy pain during concentric posterior RC movement that improves during warmup. No active shldr flex today. Shldr ext does not provoke pain. Ext. rot. does not provoke pain.
Plan:
Today’s Care:
Warmup: arm bike 5min @ RPE 3-4
2×12-15 low face pull w/medium-light band within pain-free ROM
2×12-15 horiz. Abd. w/light band within pain-free ROM
2×8-10 ext. rot. w/light band within PF-ROM
2×8-10 scap retrac. w/medium band
2×3-5 overhead eccentric weight bearing, 3lbs, no pain
2x30s cross-body posterior RC stretch
2×10/12 finger ladder steps within PF-ROM
Future Care:
Continue with periodized RT to build function and strength within PF-ROM. Improve joint restriction through flexibility plan. Adhere to PCP guidelines.
This not unlike what a completed SOAP note in a physical therapy clinic would look like. Objective measures that a PT would use are measured joint ROMs with a goniometer (visual estimation is nearly as accurate in most cases and is acceptable for you to use). In a PT clinic, the Plan would also include treatment modalities, which are outside the trainer’s scope of practice (massage, manual therapy, e-stim, heat, cold, etc).
While you are not required to use this format with your clients/patients, it is of great benefit to use a standardized format that ensures you capture all pertinent information and are able to relay that to allied healthcare providers.
Here is a Word document template for the SOAP note format that you may download and use with your patients: SOAP Note Template.
Reprinted with permission from the Move Well, Live Well blog.
Joshua Slone is an Exercise Physiologist and Pain Therapist. He serves as Rehab Team Lead/Physiologist at the Center for Health in Yucca Valley, CA. His clinical expertise includes chronic pain management, joint replacements, sport and orthopedic injuries, complex medical condition management, geriatrics, degenerative neurological conditions, and psychiatric disorders. Visit his website, movewelllivewell.org
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