Crossfit, Lacrosse Ball, Shoulder Pain

Crossfit, Lacrosse Ball, Shoulder Pain
The Spine Who Nagged Me
Crossfit, Lacrosse Ball, Shoulder Pain
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Episode 7 September 12, 2022 00:33:43

Hosted By

Dr. Chase Horton

Show Notes

The guys talk about shoulder pain, rotator cuffs, crossfit, lacrosse balls, trigger points and more.

 

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This podcast is sponsored by Rocky Ridge Chiropractic, Birmingham Chiropractic office of Dr. Joey Jones and Dr. Chase Horton

 

 

 

*Disclaimer* The opinions expressed on this podcast are not intended to be taken as personal medical advice and should not be used as such. Listnening to this podcast does not initiate a doctor-patient relationship with Dr. Chase Horton or Dr. Joey Jones. Consult with your pesonal healthcare provider before starting any health practice discussed in this podcast.

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Episode Transcript

Speaker 1 00:00:20 So what you hit legs this morning? Yeah. Speaker 2 00:00:22 I hit legs. Speaker 1 00:00:23 So you're pulling the sled, like, like knees over toes guy. Speaker 2 00:00:26 Yep. And matter of fact, that's kind, that's where I got it Speaker 1 00:00:29 From. Yeah. Yeah. Speaker 2 00:00:29 What mean what a great idea Speaker 1 00:00:31 I heard. Uh, yeah, his name's Ben Patrick. I heard him on the Joe Rogan podcast and that's what turned me on a knees over toes. And it works definitely. Speaker 2 00:00:39 The thing I was that I liked about it was that, you know, I've been squatting now for heavy. I'm only going about three 15, sometimes a little heavier, you know, I've been doing that for 40 something years now. And a lot of my buddies got zippers on their knees and zippers on their hips now. And I thought, well, you know, I need to be smarter than that. Cause I preached that before I wind up in that situation. I had no problem training on Thursdays, but Saturday I'd get up outta my recliner and it'd stiffened up, you know? And so I said, well, we gotta find another alternative sometime down the line. I'm gonna have to give that up as much as I like Speaker 1 00:01:13 It. How many guys in their thirties do you know that have already had knee surgeries? Yeah, just from gym stuff. You know, not even necessarily from playing sports, just guys who have had blown out their ACL squatting or who have, uh, torn a hamstring dead lifting or who have had injuries like that. Speaker 2 00:01:27 And a lot of that's faulty biomechanics too. That was what we fixed. You know, with the, when we have the pelvic gun leveling problem, you get the knees that are rotating inside. And we don't know about this. And certainly I didn't know about it before chiropractic, before it came a chiropractor. So you're performing these exercises with the mechanics are faulty. So I thought, well, you know, before I wind up with a, a stress related injury, I wanted to change up that routine. That part of my routine. So Speaker 1 00:01:54 Was what's the story there? Why, why did you decide to become a chiropractor in the first place? Speaker 2 00:01:59 I was in college in Gainesville, Florida go Gators. Um, and I kept having this. I was having this reoccurring back injury in the gym. It seemed like it was every other month. I was, um, up on blocks for, you know, like a week at a time and it would recover slowly and then I'd go back at it again. And the one thing that they seemed to have in common was that, you know, the exercise that we call closed chain closed chain means both feet are on the ground. The chain is not open like a leg extension would be so on the days when I would be squatting or say a Ben over row or a leg press, I'd always wind up hurting the next day. One time, I think I took it too far and it took me over two weeks to recover. So I'm basically, you know, in college, how that is. Speaker 2 00:02:50 Um, you have a couple of roommates and six other guys who think they are. So people always in and out of the house. And at the time I was literally rolling off the bed, going into the kitchen, eating, going back to bed and laying up, you know, then a roommate of mine, Joe Campanelli from New Jersey, actually Joe was down. And one day he tells me, he says, Joey, come on, I'm taking you to my chiropractor. And I said, what? He said, just come on, get in the car. Now the history of that is prior to that, I went to the doctor. I later found out was the general practitioner, nothing against them, but that's your gatekeeper. So for a lot of people, that's the first place you go. And I found out later that their rotation in orthopedics was very minimal, cuz that's not a specialty for them. So he basically said, well, you got a back problem and I'm gonna send you to a specialist. Now this is back in 1983, back then it wasn't uncommon for doctors to smoke in front of you. You know? So I go into this so-called specialist and this guy's obese. Okay. And literally here's, my diagnosis takes a puff off a cigarette, blows a smoke out. Boy, you got weight lifters back, quit lifting weights. You'll quit having a back problem. Wow. Yeah. Speaker 1 00:04:12 Great, great advice. Speaker 2 00:04:13 The old, if that hurts, don't do it. Yeah. So, and Speaker 1 00:04:19 He got paid for Speaker 2 00:04:20 That. Oh yeah. Paid the girl up front. Yes <laugh> okay. So I'm thinking to myself, great. I'm gonna wind up looking like this guy, you know, I was depressed. And so that's when I, you know, went back to the apartment and a few days later, Joe said, come on, I'm taking you to my chiropractor. So I see this chiropractor and he x-rays me. And he shows me what he believes to be the problem, which was a pelvic instability issue. UN level. I had one leg. What we call shorter than the other, not anatomical. It was, I wasn't born that way. I acquired this over time from sports or whatever you who knows. Cause I probably had it for 10 years or more. So he showed it to me. He adjusted me about a half a dozen times. Maybe I'm totally pain free. And I remember saying to him, I said, uh, doc, I said, uh, will I ever be able to lift weights again? And he said, Joey, you're 23. He says, go, go live your life, come see me when you need me. And I thought, wow, now that's what I wanted to hear. So I was in school for business and I had a report due. So I said, I'm gonna do my report on chiropractic. Now back then, there was no computers, mind you, all right. You go to the library, you look through the card, flip through the cards. You find some information on your read time, Speaker 1 00:05:28 Shout out to the Dewey decimal system. Speaker 2 00:05:31 <laugh> and we just thought that was the catch me out back then. I think computers came by, came, started coming out really early on right before I got out of school there. So, you know, mid, mid eighties. But anyway, so I, what I read up, I just loved it. Went from, uh, dropping my major in business and jumped into premed for chiropractic and 30 something years ago. Here I am man. So yeah. So Ja that's mine. Uh, tell us your story. How'd you come about chiropractic? Speaker 1 00:05:59 I had just finished up undergrad. I had majored in exercise science and kinesiology. I was a personal trainer. I had gotten my certifications through Nam. I had gotten the extra credit corrective exercise specialist certification. So I was an expert, right? I was an expert until I hurt my shoulder. Nothing that I did would work. I got where I couldn't bench press. I, I couldn't do dips. I couldn't even sleep comfortably. The front of my shoulder was hurting constantly and it was getting worse and worse. Even though I was doing more and more stretching, I was doing rotator cuff stretches on the band. I was doing the throwers 10. I got to a point where I decided, okay, well I, I gotta go see a doctor about this, so Speaker 2 00:06:51 Now hold on. But the, on the, the, uh, education you had had prior to this injury, you weren't able to apply that and get results from your previous education. Speaker 1 00:07:03 Well, that's what I'm saying. I was doing what I had learned as a personal trainer. I was doing specific exercises for each of the four rotator cuff muscles that I, that I knew. So I was doing therapy bands. I was doing really light weight strengthening exercises for all the muscles surrounding the rotator cuff and anything I read said, according to my symptoms, it was a rotator cuff injury. Got it. So I was doing exercises to fix a rotator cuff. Just like you went to the doctor, he wasn't smoking, but he did send me to a specialist. So I went down to an orthopedic group. They said, okay, I got just the thing. We'll do a cortisone shot. It'll fix you right up. So I'm thinking, how long is this gonna take? And he's like, a lot of people notice improvement immediately. So, you know, in my mind, I'm 21, 22 years old and I'm thinking, okay, well that's perfect. Speaker 1 00:08:01 I get a shot. I'm better. So I said, okay, gimme the shot. So I get the injection and he's got his ultrasound machine on my AC joint because he told me it was, you know, unstable. And I see the needle go in, I see him push the fluid in and I'm thinking, okay, this is my ticket. I'm about to be back bench pressing tomorrow. He gave finish the shot. And he said, okay, how do you feel? And I'm thinking, I feel exactly the same as I felt five seconds ago before you put this shot in me, what are you talking about? And he goes, okay, well, you know, give it a couple of hours and you'll start to feel better. I gave it a couple of hours. Nothing has changed. Next day, I call back. I talked to one of his nurses like, Hey, you know, I got this shot yesterday. And he said, within a couple of hours, I would notice some improvement, but I, I can't tell a difference at all. You might as well have injected water in me. You know, what, what am I looking at here? She calls me back later and she says, Hey, I talked to the doctor. He said, it may take a couple of days. Could, could take a couple of weeks. So I'm thinking, okay, so we're just moving the goal post here, Speaker 2 00:08:58 But definitely within this year. Speaker 1 00:08:59 Yeah, yeah, yeah, yeah. Yeah. Okay. After a few days I realized this is, this is not gonna do anything. So at this point I have just said, you know, if it hurts, don't do it. So I just stopped bench pressing. So a few more weeks go by. I'm working at 24 E in Hoover, love Wayne, Wayne Alford, shout out. I'm becoming friends with Steven, our, one of our mutual friends, a chiropractor in the area, Steven Johnson. And we're becoming friends and he is just starting his practice up. And he's personal training there in the evening, meeting new patients. I told him what I had going on. And he said, Hey, let me adjust you. And I was like, you can adjust shoulders. And he goes, yeah, but I'm gonna do a full body adjustment. And you might feel some relief. So I'm like, okay, well I've never been adjusted. Speaker 1 00:09:41 Let's, let's see how it goes. So I laid down on the table and he adjusts my neck. Talk about instant relief. He adjusted my neck and my shoulder. It felt better almost immediately. It still felt kind of inflamed, but I felt like whatever was causing it was fixed. So a couple of days go by and he goes, let me adjust you again. So he adjusts my neck again and my shoulder keeps getting better. So that got me thinking that, okay, everything's connected. Even though I've read Arnold's encyclopedia of modern day body building, I've read all these books about weight training and they're teaching you that you can do a specific exercise and it only targets the biceps. You can do a specific exercise and it only targets the chest. You can't only target the bicep without affecting the forearm and the shoulder as well. You're gonna affect the joint above and below it. So it only makes sense that if your shoulder is having an issue, look at the joint above it, look at the joint below it. So he treated upstream, he treated my neck and that got my shoulder better. And it makes sense because all of the nerves that run outta your neck, they go right through the shoulder Speaker 2 00:10:44 And actually right through that area that he was putting needle through. Speaker 1 00:10:47 So it was no more than a week or two later that I applied for chiropractic school got in, moved to Atlanta. Rest Speaker 2 00:10:52 Is history. Yeah. And then like you said, too, the nervous system has to pass through that same musculature and that same area there. If the energy is not functioning a hundred percent, how do you expect that muscle to function? A hundred percent correct. So the biomechanics is gonna be off to the fact that the neuro component is off to that area as well. So, Speaker 1 00:11:10 And that's why it's so important to understand the actual cause of the problem, because there are a hundred different reasons you can have shoulder pain. So you might go to your primary care doc, and he's gonna tell you, you got a rotator cuff issue without even doing any x-rays or any orthopedic test to find out the real cost. One of the things that I always show patients that works for me the best is how to use a lacrosse ball, to open up muscles that are tight on the body and release, trigger points. The place that I like to start is between the shoulder blades, because inevitably you're gonna have a lot of trigger points between the shoulder blades and that's, uh, an area that just gets really tight and people hold a lot of tension. So I teach people to get a lacrosse ball, or maybe start off with a tennis ball, stand up against the wall, put the ball between your back and the wall, lean and roll into the ball and take your shoulder joint through a range of motion and release adhesions and trigger points that break 'em in the back. Speaker 1 00:12:06 And what a trigger point actually is is I tell patients it's like a, a healthy muscle feels like filet minion, but a trigger point feels like beef jerky. It's just a part of the muscle that feels tight. You can rub your finger over it. It feels like a tight, like a guitar string. It's an area of the muscle where adhesions have formed and where the blood flow has shut off. So this aspect of the muscle has become necrotic. So there's no real blood flow going to the muscle. So toxins build up in that trigger point because of the lack of blood flow. And it starts to cause pain over time. So with a lacrosse ball, you can break those trigger points loose by irritating it causing and a rush of fresh blood to come into the area, shuttle out, all that scar tissue and adhesions and metabolic waste. That's built up over the years and you can start to increase the health of that muscle and release tension and pain. So a lacrosse ball is the best way that I've found to do that at home. And I do mine almost every night and it is made a big difference with my posture. Have you ever tried that? Speaker 2 00:13:10 Uh, yes. I have gotta start slow with those things. So that lacrosse ball is a pretty tough ball there. And if, uh, you'll know, because we lean back on it, it it's super uncomfortable, but then you have the availability just to take the pressure off of it a little bit. The lacrosse balls become real popular. Nice thing about that is you can put that up against the wall and maintain pressure against you while you slowly, what's the term that they use with bread need, need it, need that area. And it works great. It works great, but just take it slow because the other thing too tomorrow, you're going to hurt a little bit in that area, which is a good hurt, but just no, um, sometimes, um, give yourself about 24 hours to see how that first treatment fill before you go wide open on it. Yeah. Take a little pain Speaker 1 00:13:58 Slow. Yeah, it hurts so good. Speaker 2 00:14:00 Then tomorrow it's like, oh my God, who hit me? Speaker 1 00:14:02 <laugh> yeah, it's productive pain. It's a, it's a good pain. Mm-hmm Speaker 2 00:14:05 <affirmative> Speaker 1 00:14:06 This episode is brought to you by standard process. Standard process recognizes the negative impact that the standard American diet has on our overall health. They believe that processed foods deplete our food sources of the rich nutrition once found in them standard process understands that good health comes from good nutrition and the best nutrition comes from whole foods. They dedicate their time to perfecting the production of whole food based supplements from the soil used to grow crops to the manufacturing processes used to create the supplement. They have always focused on putting vitality into every bottle, and that's why we recommend standard process 21 day purification program to our patients. If your body could use a reset or to your program today at us dot full script.com/welcome/podcast. So what are some of the most common causes for shoulder pain that you see in practice? Speaker 2 00:15:03 Wow. The most common cause honestly is not having the sport related event. It's side sleeping. I like to use the term that we're all athletes, some of us just aren't in training anymore. Right. But you see the classic rotator cuff on the 70 year old, that's been sleeping on his side for 20, 30 years. Right. So, and he probably hasn't thrown a football or baseball or javelin in a lifetime maybe. Okay. Certainly not in the last 10, 15 years, but the mechanism's still the same. One of the most common is that impingement of the super spendin tendon. Speaker 1 00:15:40 Hold on a second. We gotta talk about what the SuperSPIN tendon is. That's the one of the four muscles, the rotator cuff, and it's the most commonly injured one. And it's the one that's under your trap on top of your shoulder blade, right? Speaker 2 00:15:52 Yes. And it's the most common one sports, especially weight lifting or throwing type injuries, for example. Speaker 1 00:15:58 And the action there is it, it lifts your arm out to the side, like doing a lateral raise that's its job. Speaker 2 00:16:04 It's impinged by sleeping on that side and rolling the shoulder in or any type of, a lot of times with weight training. We're, we're, overtraining the muscles in the front of the shoulder and we're not strengthening enough. The stabilizers on the, on the backside, which are again, rotator cuffs as well, but they have just become weaker because we're overuse and over strengthening the front side of the shoulder. And if you think about this, when you're sleeping on your side, I at 70 years old, you're rolling your shoulder inward to get the head of the pillow. If the pillow's not thick enough. So we are impinging that tendon where it's going through that, the joint there and do that long enough, you're gonna wind out with a rotator cuff injury, just from the pressure sleeping on. That's one of the major cases, weight lifting. Of course, we see this as well, all the time. It's very common in, uh, people who throw. And of course, anytime somebody falls on a shoulder it's outstretch, but if you asked me what was the most common, it is just it's way people sleep. It's non-athletic type of injury because 50% or greater of us, and probably just about 80% of us sleep on our side is sometime with improper pillow support. Speaker 1 00:17:12 That's what I see too, you know, sleeping position is something that I catch myself talking to all patients about giving handouts and teaching the, the best practices for sleep. But it's one that is so hard to actually implement for me. You know, I know how to do it, but I don't know what my body's gonna do after I go to sleep. That's Speaker 2 00:17:30 It? I mean, not that's where I guess a little difficult to control. Yeah. Speaker 1 00:17:35 What has helped me is I bought this. It's made by a company called Medline and it's a whole side sleep system. It's, it's three different pillows in one. And it, uh, it takes up half the bed. Katie, Katie feels like I'm trying to push her outta the bed, but it consists of a full body pillow shaped like a candy cane. And then it has a body wedge that your whole upper body lays on. And then your arm has an indention that it goes into so that your body weight's not laying on top of your shoulders. It creates space for your shoulder to sleep in so that it's not being compressed. And it really has helped my shoulder. What works the best for me is getting rid of the wedge and just sleeping with that body pillow. That way I tuck my arm down by my side. And because the, the pillow is going down the entire front half of my body after I go to sleep my arm, can't just come up above my head and under the pillow, like it used to, my dad has had to have a shoulder surgery just because he's a side sleeper. I remember when he had it and he's, he always slept with his arm underneath his pillow. And that's the worst thing you can do for Speaker 2 00:18:41 Your shoulder? No, that's correct. But what was he trying to do is trying to increase the height of that pillow instead of getting thicker pillow. So yeah, so he winds up with a chronic rotator cuff shoulder injury, right? And like you were just explaining, I mean, they're actually making pillows designed just for these problems, orthopedic related issues associated with sleeping. So you see how prevalent it is. And somebody just now is starting to come along, go, Hey, let's custom design this apparatus, if you will. Now myself, I'm a little bit more old school. So I have a thicker pillow that I use when I sleep on my side and I sleep on a flatter down pillow when I'm on my back. So I have to shift a couple things around, but I've got this thing down to a, a science, I guess if you will, that I barely even wake up when I do my shifting of my three pillows to rearrange myself when I go from my back onto my side. Speaker 1 00:19:36 So you are able to sleep on your back. Speaker 2 00:19:37 Oh yes. Yes. I started that in college, early on. And I understand that with some patients, you know, I farther down the line. I tell these younger patients in their teens and early twenties start trying to learn this. Now, if you can, but you can't sleep on that thick pillow on your back because it's gonna put you deflection and that's gonna cause the neck pain. Uh, if you sleep on that for eight hours, wake up in the morning, you're gonna be in a rough situation as well on the back. We want to go flatter if we can. Right. And I like to down pillow, cause I can roll the feathers up and they'll actually increase the curve in my neck correctly. Why I'm laying on my back Speaker 1 00:20:12 Support your neck curve. Yeah, that's right. I've never been able to sleep on my back. I can't do it. My, I laugh because my, my dad's wife sleeps on her back with her arms cross across her chest, like a corpse. Yeah. And my dad will, he'll walk up to her and put his finger under her nose just to make sure she's still breathing <laugh> yeah. Speaker 2 00:20:29 Yeah. That's too funny. I see people who do that. That's great for them. You know, some people don't move at all, but I think the majority of, as you said earlier, I don't know what I do when I fall asleep. They wind up on their stomach, half off the bed, you know, so that's understandable. But Speaker 1 00:20:43 Once the baby gets here, I don't know how I'll be sleeping. Speaker 2 00:20:47 You, she, the baby, she may be the only one that is sleeping. And if she is sleeping, you're lucky there too. So yeah. You'll get it when you can. Yeah. Speaker 1 00:20:55 Yeah. My, um, Katie's pregnant. The due date is October 28th, so that's coming up. So my life's about to change big time. But when you, when you had Adriana, did you guys co-sleep, did y'all let her sleep with you or did you keep her in a crib most of the time? Speaker 2 00:21:09 Well, you know, you start off with the intentions of the crib, but I don't know. We something the baby wounds up. Yeah. She winds up in the bed. Um, and that just depends upon the parent there, but some children start off in the, um, in the crib and that's where they, they stay. So, uh, no Adriana. She, she wound up between us. She is still jockey between her bed and ours from time to time. She's two now a little over two and a half and uh, you know, it's precious moment. So, you know, enjoy it. Well, you can. Yeah, Speaker 1 00:21:38 For sure. I'm looking forward to it. Oh, Speaker 2 00:21:40 You will. You're gonna be smiting brother. You just Speaker 1 00:21:42 Wait. Yeah. Baby Charlotte coming October 28th. Stay, Speaker 2 00:21:47 Shout out Charlotte. Speaker 1 00:21:49 <laugh> yeah, we'll give, we'll give all the updates. My wife's doing a homebirth. She's doing a natural birth. She wants no epidural. The midwife's bringing over a, uh, birth pool. So it's gonna be a little bit different than most births we hear about, but I want to have Katie on before too long so she can tell the story of all that goes down. Speaker 2 00:22:07 Yeah. That'd be a, that'd be a good podcast for Speaker 1 00:22:10 Sure. Speaking of, do you, uh, do you see many pregnant women as patients? Speaker 2 00:22:15 Oh yes. I got the Webster technique while I was in school. Absolutely. All the way through the pregnancy and uh, often afterwards as well. Um, there's no reason to have back pain while you're pregnant. And that's the beautiful thing. Some of my patients who didn't use a chiropractor before their first child is say, for example, the children that they have while they're under chiropractic care, they mention how much easier the process was. Not only going through the pregnancy, but also the delivery process as well. And especially with the sciatica, there's just no reason why a woman has to suffer like that and certainly not lose sleep. Cause if mama doesn't sleep, nobody sleeps. Right. And it's so safe. And it's so, um, you know, such a low force thing and the, and the success rate is so, so high. Speaker 1 00:23:00 It is low force and you've noticed that pregnant women are so much easier to adjust because when they're about to have the baby, they get a big rush of this hormone called relax and, and that hormone is happening so that the pelvis can spread apart and allow the baby to pass through the birth canal. But relax. And as a hormone that pregnant women produce that makes the joints relax. So when you're adjusting a pregnant person, the joints are so easy to move. They're so easy to adjust because they're already a little bit more loose. So it's a very, very, very gentle procedure when you're adjusting a pregnant patient. And I'm going to Atlanta this weekend to get a Webster certification, which is a certification so that you can adjust women who are in all stages of pregnancy and postpartum, and you can adjust, uh, babies and, and younger children, and they teach you all the right techniques to do it. Speaker 1 00:23:52 And what's interesting about Webster technique is that we're not directly turning babies and it's not even really intended to turn babies. All you're really doing is, is affecting the, the ligaments of the pelvis so that everything is lined up properly. And a nice side effect of that is oftentimes that a baby will turn from breach to the proper position so that the birth goes a lot more smoothly for the mom. So we're not turning babies, but sometimes that can be an effect of Webster technique. So I'm really looking forward to that. But I wanted to go ahead and get that certification before my baby comes so that I can take care of Katie, but I have been adjusting her once a week just to make sure that she feels good and that she's sleeping good and not getting cramps and everything. You were adjusting, Hannah all throughout pregnancy, weren't you? Speaker 2 00:24:33 Uh, yes. Hannah's, Hannah's adjusted. I would say, uh, once a day pregnant or not pregnant <laugh> so I think during the pregnancy, it might have been two to three times. Yes. So, but yeah, I love it. Speaker 1 00:24:46 So she's getting all the perks, Speaker 2 00:24:48 Huh? She's gonna get her adjustment. You can bet on that. Speaker 1 00:24:50 Patients say all the time, they're like, oh wow, you must adjust your wife all the time. Right. You know, like massage therapists, they get that same thing. And they're like the last thing they want to do when they get home is do more massage. But adjustment is really, they're not really the same thing for me because I know how much it benefits Katie. I know it's so good for her nervous system. And I know that she feels so much better and sleeps better and she's in a better mood. So it was really a win-win for everybody. Speaker 2 00:25:13 You, like I said, mama's happy. Everybody's happy. That's Speaker 1 00:25:16 It are. Is there any, any specific type of exercise that you see the most patients come in because of, do you see more CrossFitters? Do you see more yogis? Do you see more people doing traditional weight training? Well, Speaker 2 00:25:32 You know, when you say most people, cause when you talk about most people coming in, they're not gonna be athletes. We got a lot more, our people aren't lifting and weight than are, you know what I'm saying? So if we say sports related type injury that we see, yeah. It's definitely anything the overhead process of today. CrossFit, it's not gonna last for long. I mean, people love it. I understand. But the body's not made to, to deal with weight over the top of its head over the top of the head. As often as, as, as they do in CrossFit, definitely overhead work. And it's not so much the overhead work. You know what it is, brain it down. Cuz that's the impingement. Speaker 1 00:26:05 Here's my thing with CrossFit. I'm a big fan. I've always enjoyed CrossFit. And you look at the most fit people in America. They probably do CrossFit, but here's the thing. You take someone who has not been working out their entire life, who maybe who wasn't an athlete, you put 'em in CrossFit, you get, 'em doing Olympic lifts. Repetitively. These lifts were designed to do one time. Look at the Olympics. They do the lifts one time. So you get people in there who are really not athletes wrapping out these Olympic lifts for sets of 10, 12 50. And it's a recipe for an injury. Just like, like anything else, the dose determines the poison. You gotta ease your way into it. I think the CrossFit is extremely beneficial and I think it can get you in incredible shape, but you gotta be careful with it, especially if you weren't an athlete for your entire life. But with that being said, I see a lot of CrossFit athletes here and they come in, you know, even when they're not injured, even when they're not having pain, because they know that what we do can prevent those injuries and that pain from happening in the future. So that would be my number one, patient population would be CrossFit athletes Speaker 2 00:27:12 Here. Again, certainly a sense. It became the big go-to exercise over the last 10 years. It's a lot more people CrossFit training to the demise of the old personal trainer, sad to say. But um, when the economy after oh eight got their way, they did a lot of people weren't able to afford the one-on-one trainer anymore. CrossFit become very popular because usually had one trainer to say like you were talking about 10 clients at one time. So that one-on-one training on proper technique. It sort of had to give way to trying to watch 10 people at one time. Yeah. Speaker 1 00:27:47 You can see that group fitness classes had become more popular than one on one training. And I think I got out at just the right time because when I was training, we'll say it was the most fun job I've ever had. I loved the one on one time with clients. And you know, when you're spending an hour a day with clients multiple times a week, you get to build some really lasting relationships with 'em. And I do keep in touch with several of my clients that I had back in the day. And one of the most fun jobs you'll ever have, and I do miss it. But financially it's not a, it's not a career that you can stick with for a long time. Speaker 2 00:28:17 But getting back to that, the CrossFit patients, it wasn't uncommon to see in the morning three patients from the same CrossFit class with a shoulder, scap related type of strange brain. Speaker 1 00:28:29 I see that. And I see patient will come in. It's my shoulder, I'll see in the next week, it's my knee. I'll see in the next week you are not gonna leave this. This is my wrist. This time what's going on. I'm like, oh, I don't know. Maybe it's what we've talked about a few times. Uh, you might be going a little too hard. Might want to cut that weight in half. But people, people who have the mentality to do CrossFit, they don't really have the mentality to take it easy. You know, they're people who are intense or people who love to go hard. They're people who take it to, to the limit and, and that's just, that's just what it is. Speaker 2 00:28:59 That's what we're here for. Yeah. Speaker 1 00:29:02 Love Speaker 2 00:29:03 You guys. You know, that's funny thing too, because that's the same scenario that sad. True. But first of the year, that new year's resolution everybody's gonna get in shape this year and you see the scenario, let's say the guys in his mid thirties and he decides, okay, I'm gonna get back in shape this year. And he goes into the gym and stay one January 2nd, let's say, and he watches some guy 20 years younger than him do some particular exercise with horrible for, and he says, Hey, I can do that motion where you're doing upright row. You're taking weight and you're pulling up to your chin. Well, this guy, he's not as elastic as the guy. That's 20 years younger than he is. So he does one rep of this and he tears his rotator cuff and boom, there he is. He's upset, you know, he's injur himself first day back in now he is up on blocks and so much for the new year's resolution just because he, uh, decided to go wide, open day one. Speaker 1 00:30:03 Yeah. So either he is hitting legs every day or he is down for the count. Speaker 2 00:30:06 Most of the time they get frustrated, they equate it and they I'll try it again next year. Speaker 1 00:30:10 What have you seen with the progression of weight training over the years in the gym? Have you seen a difference in the style that people lift or do you feel like people still lift the way that they did in the, in the eighties? You know, because I feel like in the eighties it was, it was very popular to lift the way that Arnold lifted, you know, just chest on Mondays, back on Tuesdays legs on Wednesdays and break up a split like that. But had, do you notice a difference in how people lift now versus how they did then, Speaker 2 00:30:36 You know, oh shoot. Over the past 40 years, I've seen a lot come and go. And I will say that, you know, there was a time when we were actually trying to lift on one of those balancing balls. Um, so you see a lot of things come and go in the gym and I will say this over the past 40 or 50 years, if you really want to get it done, you go back to the basics. I mean, especially for injury prevention and it to acquire the most benefits in the shortest period of time, it's good old, straight up weight training, go back to the old, pull up the bench, press the squat, the Ben of a row, the dead lift. Eventually they all come back to that. It comes back to free weight movements for the most part. But it's the, it's the resistant exercise. And I've been doing this long enough to see 'em all, a lot of them come and go. It doesn't mean that some of them don't work and don't work very well. But the history of it shows that it goes back to, well, if you wanna call it old school again, like you're talking about the sixties and the seventies, that's your foundation, Speaker 1 00:31:44 Those big classic compound lifts. Speaker 2 00:31:47 That's, that's it, you know, and you know, yes, you can tweak out on a certain isolating exercises and they're great as well. And you know, you got a lot of new stuff in the gym. Now you see people doing, you know, the rope work and, and Hey, there's a great place for that. Speaker 1 00:32:01 The rope will make you wanna throw up. I'm telling you it is intense. It's like sprinting with your upper body. I used to do it all the time, but I haven't as much lately, but I'll tell you what I mean, it's, it's cardio for your upper body. You know, you're moving, you're moving it so fast and it's, uh, it is intense. Speaker 2 00:32:15 And you know, I prefer, I love high intensity at short duration. I recommend that all the time. I, what do you want your seat to look like? Most of us want to have the build of, uh, you know, of a sprinter as opposed to a long distance runner, nothing against long distance running. Right. But I would rather say run six 40 yard sprints in six minutes and be done than I would five miles over, um, 20, 30 minutes. If you watch the people over in the freeway area, everybody's laughing, cutting up and having a good time. And then you look over at the cardio section and everybody's miserable and just can't wait to get off the darn thing. Right. That should be enough. Sit right there. Speaker 1 00:32:54 I've never seen anyone running with a smile on their face. Speaker 2 00:32:58 <laugh> exactly. Yeah. Speaker 1 00:33:00 What do you say? You wanna wrap this thing up? Speaker 2 00:33:02 Oh man. I'm always having so much fun with this stuff. Uh, yeah. Can we do it again soon? Speaker 1 00:33:07 Let's do it again soon. Let's do it in a week. Speaker 2 00:33:10 If I can wait that long Speaker 1 00:33:11 Happy Monday until next time.

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