Although you might think that exercise would lead to more “wear and tear” on your joints, if scaled to the appropriate dosage, it’s actually better to exercise than not if you have arthritis
Here’s why:
- It helps to reduce pain and stiffness while improving quality of life (PMIDs: 26405113, 23474211, 17907147)
- It strengthens the supporting muscles around the joints, decreasing the load on the joint and improving function (PMIDs: 23474211, 28183194)
- It enhances cartilage health, inhibits inflammation, and may decrease the rate of cartilage breakdown over time (PMID: 16258919)
- It helps with weight management, which decreases mechanical stress/load on the joint and decreases systemic inflammation (PMID: 17204567)
⬆️ Type in “PMID: ########” online in order to see the supporting studies
As I’ve said before, if exercise was packaged in a pill, everyone would be taking it
Don’t avoid exercise if you have arthritis
Yes, you may need to MODIFY your exercise routine and habits to what works best for you, but complete avoidance will just make things worse! ----- 🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
✅ I’ll perform a detailed assessment, put together a customized program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there ----- 📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
Everyone knows how valuable exercise is for your physical health
But it's so important for your mental health as well
There's nothing wrong with taking time off from exercise when you need it
But, to be honest, I start to feel the mental health effects long before I feel the physical effects…
…which is why, as a lifelong athlete and consistent exerciser, it's actually difficult for me to take more than a few days off from exercising because, to be honest, I just don't feel good when I don't
I don't like it 😅
As the saying goes, “There's a lot worse things to be addicted to”
Do you feel the same way? ----- 🎯 If you need an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:
✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there ----- 📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there ----- 📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
They learn extremely fast, take everything in, and their world is literally shaped by what and who they see, especially their parents
Having 2 young children of my own (3 and 4), it’s been crazy to see how much they pick up from me without me even being aware of it (both good and bad)
Seeing this happen in real time, as my own children develop, has highlighted how important it is for my wife and I to try to model behavior that will help them become good human beings as they grow up
Since I try to promote physical health as a physical therapist and coach/trainer, I can’t emphasize enough how valuable it is to set your kids up for a healthier lifestyle by modeling one yourself!
If you’re someone who already practices healthy habits and exercises regularly, try to incorporate your kids in some way (either just seeing you do it or participating in a safe and fun way)
If you’re someone who struggles yourself with this, sometimes realizing that making a change in your own health isn’t only for you, but also for your kids, can help push you enough to finally start following through and becoming more consistent in taking care of yourself
…especially because a lot of parents can be notoriously bad at managing or improving their own health because their so focused on taking care of their kids
Remember, if you take better care of YOURSELF, not only will you feel better and feel more able to be a better parent, but your kids will see you doing this, which will make it easier for them to take better care of themselves and live healthier lifestyles as they grow up
It’s a WIN-WIN ----- 🎯 If you need help improving your health and fitness with an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 and step-by-step approach…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
✅ I’ll perform a detailed assessment, put together a customized rehab program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there ----- #fitnesstips#fitnessquotes
💥𝗠𝗲𝗻𝗶𝘀𝗰𝘂𝘀 𝗧𝗲𝗮𝗿𝘀💥 ----- 🎯 The meniscus plays a vital role in knee joint health by increasing knee joint space and contact area, reducing localized stress, and buffering against rotational and axial shear force
🚨 Meniscus injury may alter normal joint movement, leading to increased peak contact stress and accelerated osteoarthritis
⬇️ Take a look below to learn more about the different types:
💥 Longitudinal: 🔹 Sometimes called a vertical tear, where a component of the tear is seen extending in a vertical orientation parallel to the circumference of the meniscus 🔹 Tend to occur in younger patients following significant knee trauma 🔹 Often associated with significant knee injuries, especially anterior cruciate ligament tears 🔹 Almost always involve the posterior horn (often the peripheral third)
💥 Bucket Handle 🔹 A type of displaced longitudinal meniscal tear where the inner part is displaced centrally 🔹 More commonly occur in the medial meniscus and are often associated with anterior cruciate ligament (ACL) tears
💥 Radial 🔹 Extends radially from the free edge of the meniscus and runs perpendicular to the tibial plateau 🔹 Often disrupt the hoop strength of the meniscus with resultant loss of function and possible meniscal extrusion 🔹 Can occur anywhere but tend to occur mostly at the posterior horn of the medial meniscus and the junction of the anterior horn and body of the lateral meniscus
💥 Parrot Beak 🔹 A type of oblique meniscal tear which is connected in one plane and displaced in the other plane 🔹 Its appearance is curved like a crescent and is likened to that of a parrot's beak or curved V-shape
💥 Horizontal 🔹 Also known as a "cleavage tear" 🔹 Oriented horizontally, parallel to the tibial plateau 🔹 Associated with having a discoid meniscus 🔹 The most common type of tear to be associated with a meniscal cyst
💥 Flap 🔹 Usually comprised of a displaced flap fragment 🔹 Occur 6-7 times more frequently in the medial meniscus
🚨 Having a meniscus tear does not automatically mean that you need surgery!
‼️ In fact, many individuals can rehab back to full function despite the presence of a tear!
Injury with exercise occurs when you push too hard beyond your current ability level
This can happen with ANY exercise or athletic endeavor
Typically, the people who tell you that lifting weights is “dangerous” are those who don’t actually lift weights and aren’t aware of the data that shows that it’s actually not that dangerous
They just assume it is because it logically makes sense to them due to their own biases
If you perform weight lifting exercises at a load that is challenging but that you can control, perform it at a reasonable volume, progress gradually, and manage your recovery (sleep, diet, stress, etc), your risk of injury will remain very low and you can be confident that you can reap the benefits that come with it!
On the flip side, being sedentary and avoiding resistance training is not only one of the worst things you can do for your overall health, but can contribute to increased pain sensitivity as well as increased risk of injury in life/sport
Being weak is far more dangerous than getting strong
So please don’t listen to those who tell you that you should avoid lifting weights because it’s “dangerous”
✅ I’ll perform a detailed assessment, put together a customized program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there ----- 📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
Measuring progress when struggling with pain (especially chronic or persistent pain) can be tricky, confusing, and frustrating
You might become frustrated with "lack of progress" because your pain remains despite working hard to improve it
However, many times experiencing persistent pain makes it difficult to recognize ACTUAL progress that IS occurring!
Pain may stay similar in INTENSITY (e.g. 4/10 on a 0 to 10 scale), but if you now can perform MORE of an activity without having to stop, THAT is progress
If your pain comes on less often (decreased FREQUENCY), say 3 days out of the week rather than all 7, THAT is progress
If you can do MORE of an activity before the pain comes on (e.g. starting after running 10 miles, not 2 miles), THAT is progress
If you can do MORE sets of an exercise, although the weight and reps are the same, THAT is progress
And so on...
This list is not "all-inclusive", but the point is to illustrate just some of the different ways that you can measure PROGRESS during the rehab process that may not seem as obvious but still are occurring!
Pain sucks and can make you feel like you aren’t making progress...even if you ARE
Spend more time focusing on some of the metrics/indicators listed here and on how your FUNCTION is improving over time, not just on if your pain is still there or not
You'll see that once you start doing this consistently, your pain will have LESS power over you, putting YOU more in control! ----- 🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
✅ I’ll perform a detailed assessment, put together a customized program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there ----- 📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
It’s not mine…but I’ve heard it said in various ways from various people over the years, so it bears repeating
It's no secret that it's much easier to become frail, weak, and handicapped as we age
And loss of muscle is a significant risk factor for falling
In people over 65, falls often lead to hospitalization from serious injuries like hip fractures or brain trauma, and increase risk of death
And although we will all experience the detrimental effects of aging, we can still do something about it!
Resistance training (lifting weight, bodyweight exercises that are challenging, using band/cable resistance, etc) isn't just for athletes and bodybuilders
It's for anyone who wants to improve physical function and maintain a physically independent lifestyle throughout life! (in addition to all of the cognitive benefits it provides)
It's not easy or always enjoyable for everyone, but simply investing 20+ minutes, 2-3 days per week can help keep you living life on your terms instead of relying on others (family, friends, nursing home) to take care of you as you get into your later years
Stay active
Stay safe
Stay STRONG! ----- 🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
✅ I’ll perform a detailed assessment, put together a customized program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there ----- 📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
And I see it all the time as a physical therapist and trainer
This is not at all to guilt anybody, but to talk about the harsh reality of what often happens when you don't take care of yourself for too long
Every time I work with patients or clients who have neglected their health their entire life, and then aren't able to enjoy or do all the things they've been looking forward to when they have “more time”, it breaks my heart
And yes, it's important to acknowledge that many people have to push their body to the limit for years on end in order to support a family, which doesn't always coincide with healthy habits, stress management, or prioritizing physical and mental health
Life isn't easy
And a lot of it is outside of your control
But even with that being said, even if your situation isn't ideal, doing what you can do prioritize your health in the ways that you can control, even if that is tough to come by, is worth the effort!
In the present...
But also in the future, when it will argueably matter more to you
If this hits you hard…good
It's never too late to start making a change 💪🏼 ----- 🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
✅ I’ll perform a detailed assessment, put together a customized rehab program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting ----- 📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
So many obstacles feel insurmountable when you first encounter them
But if you make a promise to yourself to start and take it one day at a time
Soon that insurmountable goal or obstacle doesn’t look as impossible to overcome
Just because it seems impossible at first doesn’t mean that is
I’ve helped enough people with their fitness and rehab journeys to see this realization happen in real time
Whether it’s recovering from a life-changing injury, overcoming years of chronic pain, losing weight they never thought they could lose, or accomplishing physical feats they could only imagine…
Start
Be patient
Stick with it
…and eventually the “Hard Thing” won’t seem so hard anymore ----- 🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
✅ I’ll perform a detailed assessment, put together a customized rehab program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting ----- 📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
Dr. Caleb Burgess, DPT
Although you might think that exercise would lead to more “wear and tear” on your joints, if scaled to the appropriate dosage, it’s actually better to exercise than not if you have arthritis
Here’s why:
- It helps to reduce pain and stiffness while improving quality of life (PMIDs: 26405113, 23474211, 17907147)
- It strengthens the supporting muscles around the joints, decreasing the load on the joint and improving function (PMIDs: 23474211, 28183194)
- It enhances cartilage health, inhibits inflammation, and may decrease the rate of cartilage breakdown over time (PMID: 16258919)
- It helps with weight management, which decreases mechanical stress/load on the joint and decreases systemic inflammation (PMID: 17204567)
⬆️ Type in “PMID: ########” online in order to see the supporting studies
As I’ve said before, if exercise was packaged in a pill, everyone would be taking it
Don’t avoid exercise if you have arthritis
Yes, you may need to MODIFY your exercise routine and habits to what works best for you, but complete avoidance will just make things worse!
-----
🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
forms.gle/iEKmVNRMrdyouLs39
✅ I’ll perform a detailed assessment, put together a customized program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
my.playbookapp.io/caleb-burgess
-----
#arthritis #osteoarthritis #fitnesstips #jointpain #physicaltherapy #orthopedics
5 days ago | [YT] | 20
View 0 replies
Dr. Caleb Burgess, DPT
Everyone knows how valuable exercise is for your physical health
But it's so important for your mental health as well
There's nothing wrong with taking time off from exercise when you need it
But, to be honest, I start to feel the mental health effects long before I feel the physical effects…
…which is why, as a lifelong athlete and consistent exerciser, it's actually difficult for me to take more than a few days off from exercising because, to be honest, I just don't feel good when I don't
I don't like it 😅
As the saying goes, “There's a lot worse things to be addicted to”
Do you feel the same way?
-----
🎯 If you need an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:
forms.gle/iEKmVNRMrdyouLs39
✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
my.playbookapp.io/caleb-burgess
-----
#fitnessmotivation #fitnessadvice #fittips #fitnesstips #healthadvice #personaltraining #fitnessquotes #exercisemotivation
1 week ago | [YT] | 27
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Dr. Caleb Burgess, DPT
You can't fail...
If you stop the "all-or-nothing" mindset
If you stop trying to be perfect
If you stop quitting when things don't go according to plan
Wanted to workout for 30 minutes but you can only do 10?
Do 10
Trying to lose weight but you were craving a few donuts with your friends?
Eat the donuts, enjoy yourself, then adjust your next few meals to eat less calories
Not going to get the 8 hours of sleep you had planned on getting?
Don't keep staying up...go to bed now and still get 7 hours
If you keep adjusting and keep looking for ways to stay consistent
If you take baby steps
If you realize that SOMETHING is always better than NOTHING
You can't lose
You will keep taking baby steps
And those baby steps, when done consistently, will turn into larger steps
And then
One day
You'll look back months...years in the past
And see how far you've come
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🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:
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✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
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📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
my.playbookapp.io/caleb-burgess
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#fitnesstips #fitnessmotivation #exercisemotivation #exercisetips #fitquotes #fitnessadvice #fitnessquotes
2 weeks ago | [YT] | 44
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Dr. Caleb Burgess, DPT
Kids are like little sponges
They learn extremely fast, take everything in, and their world is literally shaped by what and who they see, especially their parents
Having 2 young children of my own (3 and 4), it’s been crazy to see how much they pick up from me without me even being aware of it (both good and bad)
Seeing this happen in real time, as my own children develop, has highlighted how important it is for my wife and I to try to model behavior that will help them become good human beings as they grow up
Since I try to promote physical health as a physical therapist and coach/trainer, I can’t emphasize enough how valuable it is to set your kids up for a healthier lifestyle by modeling one yourself!
If you’re someone who already practices healthy habits and exercises regularly, try to incorporate your kids in some way (either just seeing you do it or participating in a safe and fun way)
If you’re someone who struggles yourself with this, sometimes realizing that making a change in your own health isn’t only for you, but also for your kids, can help push you enough to finally start following through and becoming more consistent in taking care of yourself
…especially because a lot of parents can be notoriously bad at managing or improving their own health because their so focused on taking care of their kids
Remember, if you take better care of YOURSELF, not only will you feel better and feel more able to be a better parent, but your kids will see you doing this, which will make it easier for them to take better care of themselves and live healthier lifestyles as they grow up
It’s a WIN-WIN
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🎯 If you need help improving your health and fitness with an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 and step-by-step approach…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
forms.gle/iEKmVNRMrdyouLs39
✅ I’ll perform a detailed assessment, put together a customized rehab program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there
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#fitnesstips #fitnessquotes
1 month ago | [YT] | 54
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Dr. Caleb Burgess, DPT
💥𝗠𝗲𝗻𝗶𝘀𝗰𝘂𝘀 𝗧𝗲𝗮𝗿𝘀💥
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🎯 The meniscus plays a vital role in knee joint health by increasing knee joint space and contact area, reducing localized stress, and buffering against rotational and axial shear force
🚨 Meniscus injury may alter normal joint movement, leading to increased peak contact stress and accelerated osteoarthritis
⬇️ Take a look below to learn more about the different types:
💥 Longitudinal:
🔹 Sometimes called a vertical tear, where a component of the tear is seen extending in a vertical orientation parallel to the circumference of the meniscus
🔹 Tend to occur in younger patients following significant knee trauma
🔹 Often associated with significant knee injuries, especially anterior cruciate ligament tears
🔹 Almost always involve the posterior horn (often the peripheral third)
💥 Bucket Handle
🔹 A type of displaced longitudinal meniscal tear where the inner part is displaced centrally
🔹 More commonly occur in the medial meniscus and are often associated with anterior cruciate ligament (ACL) tears
💥 Radial
🔹 Extends radially from the free edge of the meniscus and runs perpendicular to the tibial plateau
🔹 Often disrupt the hoop strength of the meniscus with resultant loss of function and possible meniscal extrusion
🔹 Can occur anywhere but tend to occur mostly at the posterior horn of the medial meniscus and the junction of the anterior horn and body of the lateral meniscus
💥 Parrot Beak
🔹 A type of oblique meniscal tear which is connected in one plane and displaced in the other plane
🔹 Its appearance is curved like a crescent and is likened to that of a parrot's beak or curved V-shape
💥 Horizontal
🔹 Also known as a "cleavage tear"
🔹 Oriented horizontally, parallel to the tibial plateau
🔹 Associated with having a discoid meniscus
🔹 The most common type of tear to be associated with a meniscal cyst
💥 Flap
🔹 Usually comprised of a displaced flap fragment
🔹 Occur 6-7 times more frequently in the medial meniscus
🚨 Having a meniscus tear does not automatically mean that you need surgery!
‼️ In fact, many individuals can rehab back to full function despite the presence of a tear!
⁉️ Questions?
1 month ago | [YT] | 10
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Dr. Caleb Burgess, DPT
Can people get hurt while lifting weights?
Of course they can.
Does this mean that lifting weights is inherently any more dangerous than other activities, sports, or exercises?
No.
In fact, when looking at injury rates across different sports, those involving lifting weights have some of the lowest!
Here are the injury rates per 1000 hours of participation in the following activities/sports:
- Bodybuilding: 0.24-1
- Crossfit: 0.27
- Powerlifting: 2.4-3.3
- Football/Soccer: 8.7
- Basketball: 18.3
Injury with exercise occurs when you push too hard beyond your current ability level
This can happen with ANY exercise or athletic endeavor
Typically, the people who tell you that lifting weights is “dangerous” are those who don’t actually lift weights and aren’t aware of the data that shows that it’s actually not that dangerous
They just assume it is because it logically makes sense to them due to their own biases
If you perform weight lifting exercises at a load that is challenging but that you can control, perform it at a reasonable volume, progress gradually, and manage your recovery (sleep, diet, stress, etc), your risk of injury will remain very low and you can be confident that you can reap the benefits that come with it!
On the flip side, being sedentary and avoiding resistance training is not only one of the worst things you can do for your overall health, but can contribute to increased pain sensitivity as well as increased risk of injury in life/sport
Being weak is far more dangerous than getting strong
So please don’t listen to those who tell you that you should avoid lifting weights because it’s “dangerous”
They don’t know what they’re talking about
📚 References:
PMID: 27328853
PMID: 30370310
PMID: 27707741
PMID: 11548919
PMID: 35360881
Hope this was a helpful read! 🙏🏼
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🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online (or comment the word “𝗔𝗣𝗣𝗟𝗬” here and I’ll DM you the application form):
forms.gle/iEKmVNRMrdyouLs39
✅ I’ll perform a detailed assessment, put together a customized program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
my.playbookapp.io/caleb-burgess
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#fitnesstips #fitnessmyths #exercisetips #exercisemyths #injuryprevention
1 month ago | [YT] | 38
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Dr. Caleb Burgess, DPT
Are you making progress?
Measuring progress when struggling with pain (especially chronic or persistent pain) can be tricky, confusing, and frustrating
You might become frustrated with "lack of progress" because your pain remains despite working hard to improve it
However, many times experiencing persistent pain makes it difficult to recognize ACTUAL progress that IS occurring!
Pain may stay similar in INTENSITY (e.g. 4/10 on a 0 to 10 scale), but if you now can perform MORE of an activity without having to stop, THAT is progress
If your pain comes on less often (decreased FREQUENCY), say 3 days out of the week rather than all 7, THAT is progress
If you can do MORE of an activity before the pain comes on (e.g. starting after running 10 miles, not 2 miles), THAT is progress
If you can do MORE sets of an exercise, although the weight and reps are the same, THAT is progress
And so on...
This list is not "all-inclusive", but the point is to illustrate just some of the different ways that you can measure PROGRESS during the rehab process that may not seem as obvious but still are occurring!
Pain sucks and can make you feel like you aren’t making progress...even if you ARE
Spend more time focusing on some of the metrics/indicators listed here and on how your FUNCTION is improving over time, not just on if your pain is still there or not
You'll see that once you start doing this consistently, your pain will have LESS power over you, putting YOU more in control!
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🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
forms.gle/iEKmVNRMrdyouLs39
✅ I’ll perform a detailed assessment, put together a customized program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
my.playbookapp.io/caleb-burgess
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#physicaltherapy #physiotherapy #injuryrehab #injuryrehab #rehabtips #chronicpain #painrecovery #painrelief
1 month ago | [YT] | 23
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Dr. Caleb Burgess, DPT
I love this quote.
It’s not mine…but I’ve heard it said in various ways from various people over the years, so it bears repeating
It's no secret that it's much easier to become frail, weak, and handicapped as we age
And loss of muscle is a significant risk factor for falling
In people over 65, falls often lead to hospitalization from serious injuries like hip fractures or brain trauma, and increase risk of death
And although we will all experience the detrimental effects of aging, we can still do something about it!
Resistance training (lifting weight, bodyweight exercises that are challenging, using band/cable resistance, etc) isn't just for athletes and bodybuilders
It's for anyone who wants to improve physical function and maintain a physically independent lifestyle throughout life! (in addition to all of the cognitive benefits it provides)
It's not easy or always enjoyable for everyone, but simply investing 20+ minutes, 2-3 days per week can help keep you living life on your terms instead of relying on others (family, friends, nursing home) to take care of you as you get into your later years
Stay active
Stay safe
Stay STRONG!
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🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
forms.gle/iEKmVNRMrdyouLs39
✅ I’ll perform a detailed assessment, put together a customized program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
my.playbookapp.io/caleb-burgess
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#fitnessmotivation #fitnessadvice #fittips #fitnesstips #fitnessquotes #exercisemotivation
1 month ago | [YT] | 37
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Dr. Caleb Burgess, DPT
Too many people fall into this trap
And I see it all the time as a physical therapist and trainer
This is not at all to guilt anybody, but to talk about the harsh reality of what often happens when you don't take care of yourself for too long
Every time I work with patients or clients who have neglected their health their entire life, and then aren't able to enjoy or do all the things they've been looking forward to when they have “more time”, it breaks my heart
And yes, it's important to acknowledge that many people have to push their body to the limit for years on end in order to support a family, which doesn't always coincide with healthy habits, stress management, or prioritizing physical and mental health
Life isn't easy
And a lot of it is outside of your control
But even with that being said, even if your situation isn't ideal, doing what you can do prioritize your health in the ways that you can control, even if that is tough to come by, is worth the effort!
In the present...
But also in the future, when it will argueably matter more to you
If this hits you hard…good
It's never too late to start making a change 💪🏼
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🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
forms.gle/iEKmVNRMrdyouLs39
✅ I’ll perform a detailed assessment, put together a customized rehab program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
my.playbookapp.io/caleb-burgess
-----
#fitnessadvice #fittips #fitnessmotivation #exercisemotivation #fitquotes #fitnessquotes
2 months ago | [YT] | 37
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Dr. Caleb Burgess, DPT
So many obstacles feel insurmountable when you first encounter them
But if you make a promise to yourself to start and take it one day at a time
Soon that insurmountable goal or obstacle doesn’t look as impossible to overcome
Just because it seems impossible at first doesn’t mean that is
I’ve helped enough people with their fitness and rehab journeys to see this realization happen in real time
Whether it’s recovering from a life-changing injury, overcoming years of chronic pain, losing weight they never thought they could lose, or accomplishing physical feats they could only imagine…
Start
Be patient
Stick with it
…and eventually the “Hard Thing” won’t seem so hard anymore
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🎯 If you need help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 plan for your own training and/or rehab…
➡️ Tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 online:
forms.gle/iEKmVNRMrdyouLs39
✅ I’ll perform a detailed assessment, put together a customized rehab program that is individually tailored to you and your specific situation and goals, and then coach you through the process of getting
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 3000 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body
➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):
my.playbookapp.io/caleb-burgess
-----
#fitnessmotivation #fitnesstips #fittips #fitnessmemes
2 months ago | [YT] | 19
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