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00:00 Intro
00:45 The Running Injury Pyramid
01:30 Don’t focus on these things
04:32 Load Management
07:50 Strength Training
09:05 Sleep Food And Recovery
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I’m Dr. Abby Siler, DPT – a dedicated physical therapist and avid runner with a deep passion for helping fellow athletes overcome and prevent injuries.
Injury Prevention: Learn strategies to stay safe while running.
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Whether you’re looking to prevent a future injury, currently recovering from one, or aiming to improve your running performance, you’ve come to the right place.
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A sample clip from a 19 minute workplace safety training video on Back Injury Prevention and Safe Lifting Techniques.
These common muscle-building mistakes not only delay growth but can also cause injury. After lifting weights it’s very important that you eat the right things and start the recovery process. This video will break through the biggest fitness myths and it’ll help you avoid mistakes that will hold you back.
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When you lift weights you break down muscle tissue and that muscle tissue needs to be repaired after the workout in order for it to heal and grow back stronger. Without taking the right steps post workout your muscles are not going to recover properly potentially leading to a loss of mass, a reduction in power output, and a heightened chance of injury. The things that you do during the hours of the day after lifting are truly as important as the workout itself for building muscle and burning fat.
For example one of the worst things you can do after lifting weights is not eating or drinking any kind of nutrients for an extended period of time and this is something that is becoming more common ever since the anabolic window myth was debunked. For a long time, everyone was under the impression that the anabolic window was a sacred short time period after your workout where you needed to take in nutrients immediately, or else you wouldn’t get the gains or benefits from that workout. So people would bring protein powder with them to the gym and then rush to have a protein shake right after their workout out of fear of potentially losing muscle gains. But now that we know that the anabolic window is a myth the pendulum has swung back in the opposite direction, where people think that it doesn’t matter if you don’t eat protein or take a protein shake for hours and hours after you lift weights.
Well, research shows that it actually does matter and that there is a benefit to consuming protein sometime soon after your workout, specifically within the first hour. (15) We can draw from a study published in the journal of strength and conditioning research that found evidence that consuming protein shortly after a workout can help improve strength and muscle growth EVEN if you’re already consuming enough protein throughout the rest of the day.(15) This is because after your workout your muscles are left broken down, and that can lead to a negative nitrogen balance. If you want to build muscle you want to spend more time throughout the day maintaining a positive nitrogen balance so your body always has a pool of amino acids readily available to draw from to repair and build muscle tissue. That’s why you want to have either a high-protein meal or a protein shake as soon as you reasonably can after a workout. Specifically, you want to do this at most, within the first hour after you’re finished lifting weights. This will provide your body the nutrients it needs to boost protein synthesis rates and shift right back over into a positive protein turnover rate. This is especially true if you didn’t eat anything before your workout, by having something soon afterward your body can go from muscle breakdown to muscle growth allowing you to get more benefits from your training session.
Another thing that you want to be really careful with especially after a heavy leg or back lifting session is moving a lot of heavy furniture, Awkward objects, or doing another intense physical activity directly afterward. Again this is especially true when you’re doing heavy sets of exercises like deadlifts or squats during your workout. Even if you perform these exercises with perfect form, if you’re pushing yourself and lifting heavy weight you will exhaust the stabilizer muscles around your core and lower back. If you immediately go on to lift heavy awkward objects, you can be much more susceptible to an injury. And it’s not only heavy objects it can be any kind of intense physical activity immediately after a heavy deadlift or leg session. For example, I completely destroyed my back a few years ago, by tearing up and replacing the turf at my gym after a heavy deadlifting session. (**) Just by bending down over and over again to rip up and lay down new turf my back was wrecked for weeks. So if you’re planning on moving out, or if you have some really difficult physical tasks that you need to get done, make sure you’re not doing it on a day and time that you’re going all out at the gym directly beforehand. It’s much better to choose to take one day off, take it a little easier at the gym, or adjust your workout schedule so that you can have adequate rest, rather than be forced to take weeks off because of a nasty lower back injury.
Now another common mistake with nutrition instead of not eating for hours after your workout is overeating or eating the wrong things afterward. Lifting weights and working out, in general, can make some people feel hungry. This is because exercise
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Fall from Stairs with injury 3D animation
This is an example of a 3D animation created by Legal Graphicworks for use in a personal injury case at mediation. The injury was to the individual’s back, a L3-L4 Lumbar Facet Fracture. Legal Graphicworks has award-winning animators who are able to recreate the cause of injuries and surgeries, based on the medical records and MRIs. Animation tells your audience the story of your client.
Legal Graphicworks is a premier boutique litigation and trial support firm consistently exceeding clients’ expectations through unparalleled attention to detail, superior customer service, multimedia demonstrative aids and the ability to refine complex information into a simple, compelling story.
The team at Legal Graphicworks are experts in effective, persuasive communications and mediation and courtroom presentations, such as state-of-the-art animation, Powerpoint demonstrations, compelling settlement documentaries, dynamic graphics and accurate medical illustrations.
With offices in West Palm Beach, Florida, New Orleans, Louisiana and national trusted partners, Legal Graphicworks is able to support your video depositions, presentations, trial exhibits and trial tech operator needs throughout the U.S.
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Marking national Physical Therapy Month, clinical special Karena Wu joins TODAY with tips for people of all ages to prevent and treat injuries from falls.
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#health #injury #physicaltherapy
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Hayden sustained a back injury during a deadlift that 7 months later was still causing pain. Today you’ll see parts of his evaluation leading to improved capacity to tolerate problem lifts!
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#deadlift #backpain
“Famous” Physical Therapists Bob Schrupp and Brad Heineck demonstrate how lifting incorrectly results in back pain and sciatica. They also demonstrate the secret to lifting correctly- and the sign that you are doing it correctly.
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This webinar discusses causes of manual handling strain injuries, body areas at risk, and practical solutions for assessing and controlling hazardous manual tasks.
This is our first training video which covers everything you need to know about manual handling. If you’re new to events keep an eye out on our blog or YouTube channel for more handy videos.
Educational video describing the classification of nerve injuries.
A penetrating cut at the wrist will affect the flexor carpi radialis tendon and most likely injure the median nerve. A nerve is a bundle of axons that are grouped into fascicles. Nerve provide a pathway for impulses to be transmitted along each of the axons to the limbs and organs.
Cross section of the nerve
•Perineurium: covers the fascicles
•fascicle
•endoneurium surrounds each axon.
•Myelin sheath allows the signal to move faster along the axon.
•Axon
Injury to the axon may be caused due to a single or double crush injury. Classification of the nerve injury depends on the nerve components affected, loss of functionality and the ability of the nerve to recover.
Classification of the nerve injury depends on the nerve components affected, loss of functionality and the ability of the nerve to recover. Two grading systems are used to define the extent of the nerve injury:
1-Seddon’s classification includes neurapraxia, axonotmesis, and neurotmesis in the order of increasing severity.
2-Sunderland’s: five grades of nerve injuries.
Seddon’s classification includes three types of nerve injuries:
•Type I: neurapraxia: prognosis is good with neurapraxia and it’s the mildest form of nerve injury and the nerve remains intact. Temporary loss of motor and sensory function due to blockage of nerve conduction. No conduction occurs across the area of injury. It may result from pressure ischemia. The signaling ability of the nerve is damaged, however, this injury usually recovers completely and there is no axonal injury here. It may take up to 12 weeks to recover. There is no fibrillation-fibrillation is only seen when there is an axonal injury. There is no axonal injury. There is the only block of the conduction. Conduction is intact in the distal segment and also the proximal segment but no conduction occurs across the area of injury.
•Type II: axonotmesis: it occurs in crush injuries or displaced bone fractures causing disruption of the nerve cell axon. The axon is damaged and the surrounding connective tissue remains intact. There will be partial or complete recovery of the nerve and Wallerian degeneration occurs distal to the injury site. Recovery depends on the regrowth of the axon and also the distance that is involved. Recovery occurs 1 mm per day or 1 inch per month. There will be fibrillation and positive sharp waves. With re-innervation and recovery, motor unit potentials will be seen. No conduction velocity distal to the lesion and axonal sprouting and regeneration usually occurs. Recovery is possible without surgery and it may take several months.
•Type III: neurotmesis: it occurs with knife lacerations, gun shot wound or severe ischemic injuries. The axon and surrounding connective tissues are damaged. Most serious nerve injury. No recovery, fibrillation is present and the injury usually requires surgery. Motor neuron unit potential is usually absent. If the motor unit potential is found, it means the axon has been spared.
Neurapraxia may be associated with brachial plexus injuries such as a “stinger” or “burner” injury commonly seen in football players. This injury usually improves.
Neurapraxia of the radial nerve or “Saturday night palsy” occurs from compression of the radial nerve at the spiral groove of the humerus. Radial nerve palsy associated with a Holstein-Lewis fracture could show signs of neurapraxia with wrist drop which later recovers. Observe the patient and get an EMG. However, open fractures of the humerus with radial nerve palsy are probably more prone to type III neurotmesis nerve injuries. The radial nerve should be explored. Because of injury to the radial nerve, the patient may be experiencing the condition known as “Wrist drop”.
Peripheral nerves have the ability to regenerate, the muscle fiber (the axon) is very long. It travels a long distance towards its target (muscle). A long time is needed to the peripheral nerve to recover so it can reach its target and achieve good function.
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