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Evolution Sports Physiotherapy Blog

By brenan.odonnell 16 Nov, 2017

Evolution Sports Physiotherapy is excited to offer one of the newest training tools for rehab and performance – Blood Flow Restriction  (BFR) training.   Blood Flow Restriction training allows an individual to make strength gains at lower loads with the use of occlusion cuffs to create anabolic (positive) changes. Research on traditional loading requirements for hypertrophy, an increase in the size of skeletal muscle, suggests loads of >65% should be used in order to make gains. So an individual who can bench press 200lb for a one rep max must bench loads of over 130lbs in order to create a gain response on a typical training day. Research on BFR training shows that loads as low as 20-30% of a person’s 1 rep max can stimulate the same hypertrophy response [1] .   During BFR training, that same lifter now only has to lift 50# to make gains. Rehab settings are the perfect scenarios for this as typically one is recovering from surgery or an injury that does not allow lifting heavy loads until further along in the recovery process. BFR training allows the therapists at Evolution Sports to begin physiologically creating an environment for increasing growth hormone and muscle protein synthesis from as early as tolerating limb weight in some cases.

How does BFR training create these effects? During traditional resistance exercise, the loading of muscle tissue creates a catabolic (destructive) and, in turn, an inflammatory response which will break down muscle protein. This is part of the normal tissue response and causes the delayed-onset muscle soreness (DOMS) that you feel after a workout.  The inflammatory response is what brings on the muscle gains.   When we use BFR training, we create an oxygen-limited environment, similar to that of high intensity training. The limited oxygen means that you are able to recruit Type II muscle fibers moreso than Type I fibers which are typically recruited during the type of activities you are performing at the beginning phase of rehab and strength training. Type I fibers eat up more oxygen than Type II for their energy and without the fuel (low levels of oxygen), the Type II fibers are then activated. Therefore BFR training allows us to get a head start on high-intensity benefits with low intensity loads. The lactic acid built up during BFR training (the muscle “burn” of fatigue) allows growth hormone secretion to increase 170% after a workout vs traditional exercise training [2] . And, as an added benefit creatine kinase (catabolic) levels are significantly lower. The increased growth hormone actually serves as a protective role for tendons and muscle collagen as it increases collagen synthesis (creation) – an ideal environment for the rehab of a structure.

To sum up, BFR allows a large increase in protein synthesis with less muscle damage than traditional exercise, all in quicker timeframes than traditional adaptations from high intensity training. Ready to get started? Call the trained professionals at Evolution Sports to find out how BFR training can help get you back to doing what you love to do.


[1]  Takarada Y, Takazawa H, Sato Y, Takebayashi S, Tanaka Y, and Ishii N. Effects of resistance exercise combined with moderate vascular occlusion on muscle function in humans. J Appl Physiol 88: 2097–2106, 2000.

[2]  Takarada Y, Nakamura Y, Aruga S, Onda T,Miyazaki S, and Ishii N. Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion. J Appl Physiol 88: 61–65, 2000.

By brenan.odonnell 16 Nov, 2017

The State of Maryland was one of the first states to recognize and allow Dry Needling as an intervention provided by licensed Physical Therapists. This started with a positive Attorney General Statement  in 2010. As one of the few PT’s from Maryland who had a long history of Dry Needling experience,  I served on the Task Force to help define the language and regulations that would be adopted by Maryland’s State Board of Physical Therapy. After several years of debate with Maryland’s Acupuncture board, we were able to come to an agreement on definitions of Dry Needling and the regulations that would sever the major goal of public safety. In 2012, the Maryland PT and Acupuncture Boards co-authored a Document  as a result of this agreement. It has taken 6 more years to finalize these regulations and ratify the Maryland State Practice Act  with a chapter regarding Dry Needling. These regulations go into effect June 19th, 2018, allowing one year for all PTs to obtain and provide evidence of the necessary level of training. In my opinion, these are some of the strictest guidelines across the country in terms of requirements to be able to perform dry needling, and while I don’t agree with them, it is a big step forward for our profession since this involved a collaborative effort with our local Acupuncture Board. Regulations can always be changed. Currently, there are only 660 clinicians in MD that perform Dry Needling.

To summarize Marylands Regulations:

·      You must be a licensed Physical Therapist in the State of Maryland and have at worked as a PT for at least 2 years

·      You must have 80 hours of training and/or mentorship with:

   -at least 40 hours of Clinical Education in the form of an approved Continuing education course.

   -at least 40 hours of Clinical Mentorship with a PT who meets the requirements and has at least 5 years of experience with Dry Needling.

·      PT’s will be required to register with the State and provide evidence of coursework or documentation on clinical mentorship.

·      Dry Needling is strictly performed by a licensed PT and not within the scope of limited physical therapy.

Currently, most recognized continuing education courses in the country do not entail 80 hours of training as part of their certification process. Therefore, Certified physical therapists will still be required to document 15-20 hours of clinical mentorship. The expert clinical staff at Evolution Sports will be offering this necessary mentorship opportunity to any qualified PTs who want to ensure that they meet MD’s new regulations at a cost significantly cheaper that attending an additional weekend course. We will be posting a link for this mentorship opportunity under our “ Courses ” page. If you are interested in signing up for clinical mentorship please click on the link above or contact Morgan Johnson  for more details.

By brenan.odonnell 16 Nov, 2017

Are you sore and tight from working out? Tired of using foam rollers and lacrosse balls every day for myofascial release and getting only momentary relief? Here at Evolution Sports Physiotherapy we present to you, body tempering with the Geisha, Pain-pill and boom stick tempering rollers as well as experienced staff who advocate heavily for its benefits.


RECOVERY:

Similar to foam rolling, Body Tempering is a way of diffusing tissue and relieving tightness in the fascia and muscle. The key to why Tempering works so well is in the weight of the rollers themselves. Most rollers weight from 50-135 lbs each. Tempering aids in ridding toxins from the fascia and nerve encasement. Those toxins are very acidic, metabolic waste associated with inflammation. Similar to kneading dough with a rolling pin, it is the fastest way to feel good again after a hard workout.

STRENGTH PREPARATION:

This strength prepping helps to prevent hernias, tears, tweaks, muscle ruptures and protect against trauma. Promoting and increasing individual performance by allowing the body to work independently of muscle adhesion’s. Also, aligning the bone structure as it sees fit to do under the load of crushing forces.

Strong Men athletes, power lifters and NFL athletes are using these rollers on pecs, shoulders, calves, the spinal column/processes, quads, traps and experiencing a higher rate of recovery; thus able to train more effectively with less time enduring pain and inflammation.

If you’re still having a hard time picturing this whole process, this video will shed some light on the topic.

https://youtu.e/kQM5-Uwui0o

Come experience body tempering along with our cupping and dry needling services here at Evolution Sports. Schedule your body tempering appointment today by calling 410-628-0520 !!!

By brenan.odonnell 16 Nov, 2017

In sports, we far too often focus on immediate success. Parents and coaches want the best for their children and athletes, but don’t necessarily choose the best path for reaching success. We need to explore implementing long-term athlete development programs to develop injury resistant and strong athletes.

In another blog,  Morgan  delves into this idea with further complexity. The point is, all athletes, children especially because of their age, need to build a solid foundation in lifting mechanics, overall strength, and proper technique.

Long-term athletic development programs have functional carryover for sport in terms of force displacement (strength and power) and kinesthetic awareness. What I mean by this is that we can train our athletes to be stronger, and more effective with basic lifting patterns and incorporate Olympic lifting techniques. These methods of training also help to develop kinesthetic awareness and enhance proprioception. These mechanisms provide us with a sense of joint position in space. Enhancing them allows for increased neurological feedback for the control of muscular actions and serves to protect against excessive strain on passive joint restraints and serves to reduce recurrent injury . (1) Basically, smarter training equals a smarter body, which translates to safer and stronger athletes.

One of the most effective methods of training to promote the aforementioned benefits is strength training through Olympic lifting. Contrary to popular belief, this style of training is incredibly beneficial, especially in young athletes. With proper coaching, structured warm-ups, individualized programming and proper recovery, there’s only heaps of benefits to reap. Children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed strength-training program. (2) Another common misconception regarding weight training in children is that they injure themselves and stunt their growth. However, this is not the case. An article from the National Center for Biotechnology Information states that a well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitues should not excessively stress growth plates.  Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal injury. (2)

Our goal is to train smarter and more effectively to produce faster, stronger, and SAFER athletes that can continue to enjoy the sports and activities they love for as long as possible. One way we’re striving to do this is with our Olympic Weightlifting Camp taking place this January 13thfrom 8AM until 5PM. During this 9-hour day you’ll learn proper programming and mobility to excel in your training. Our staff of highly qualified coaches (certified through USAW and Totten Training Systems) will use video analysis to break down form and mechanics. The price for this camp is only $120 per participant.

Be sure to contact our Director of Human Performance, Tyler Ackerman @tyler.ackerman@evolutionsportspt.com for more information!

In addition to our Olympic Weightlifting Camp, we also have a barbell club every Saturday morning. The beginner class begins at 9AM, focusing on the fundamentals of Olympic lifting to establish proper technique. For those with a background in weightlifting, we have an advanced level class at 10AM. Alternating every week, we begin with a dynamic warm up, plyometrics, and then focus on either the clean and jerk or snatch, following with complementary strength work. For only 10 dollars per session, this is perfect for those looking to receive great coaching and a phenomenal workout.

Once again, contact Tyler Ackerman @tyler.ackerman@evolutionsportspt.com for more information!

Evolution Sports Physiotherapy Blog

By brenan.odonnell 16 Nov, 2017

Evolution Sports Physiotherapy is excited to offer one of the newest training tools for rehab and performance – Blood Flow Restriction  (BFR) training.   Blood Flow Restriction training allows an individual to make strength gains at lower loads with the use of occlusion cuffs to create anabolic (positive) changes. Research on traditional loading requirements for hypertrophy, an increase in the size of skeletal muscle, suggests loads of >65% should be used in order to make gains. So an individual who can bench press 200lb for a one rep max must bench loads of over 130lbs in order to create a gain response on a typical training day. Research on BFR training shows that loads as low as 20-30% of a person’s 1 rep max can stimulate the same hypertrophy response [1] .   During BFR training, that same lifter now only has to lift 50# to make gains. Rehab settings are the perfect scenarios for this as typically one is recovering from surgery or an injury that does not allow lifting heavy loads until further along in the recovery process. BFR training allows the therapists at Evolution Sports to begin physiologically creating an environment for increasing growth hormone and muscle protein synthesis from as early as tolerating limb weight in some cases.

How does BFR training create these effects? During traditional resistance exercise, the loading of muscle tissue creates a catabolic (destructive) and, in turn, an inflammatory response which will break down muscle protein. This is part of the normal tissue response and causes the delayed-onset muscle soreness (DOMS) that you feel after a workout.  The inflammatory response is what brings on the muscle gains.   When we use BFR training, we create an oxygen-limited environment, similar to that of high intensity training. The limited oxygen means that you are able to recruit Type II muscle fibers moreso than Type I fibers which are typically recruited during the type of activities you are performing at the beginning phase of rehab and strength training. Type I fibers eat up more oxygen than Type II for their energy and without the fuel (low levels of oxygen), the Type II fibers are then activated. Therefore BFR training allows us to get a head start on high-intensity benefits with low intensity loads. The lactic acid built up during BFR training (the muscle “burn” of fatigue) allows growth hormone secretion to increase 170% after a workout vs traditional exercise training [2] . And, as an added benefit creatine kinase (catabolic) levels are significantly lower. The increased growth hormone actually serves as a protective role for tendons and muscle collagen as it increases collagen synthesis (creation) – an ideal environment for the rehab of a structure.

To sum up, BFR allows a large increase in protein synthesis with less muscle damage than traditional exercise, all in quicker timeframes than traditional adaptations from high intensity training. Ready to get started? Call the trained professionals at Evolution Sports to find out how BFR training can help get you back to doing what you love to do.


[1]  Takarada Y, Takazawa H, Sato Y, Takebayashi S, Tanaka Y, and Ishii N. Effects of resistance exercise combined with moderate vascular occlusion on muscle function in humans. J Appl Physiol 88: 2097–2106, 2000.

[2]  Takarada Y, Nakamura Y, Aruga S, Onda T,Miyazaki S, and Ishii N. Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion. J Appl Physiol 88: 61–65, 2000.

By brenan.odonnell 16 Nov, 2017

The State of Maryland was one of the first states to recognize and allow Dry Needling as an intervention provided by licensed Physical Therapists. This started with a positive Attorney General Statement  in 2010. As one of the few PT’s from Maryland who had a long history of Dry Needling experience,  I served on the Task Force to help define the language and regulations that would be adopted by Maryland’s State Board of Physical Therapy. After several years of debate with Maryland’s Acupuncture board, we were able to come to an agreement on definitions of Dry Needling and the regulations that would sever the major goal of public safety. In 2012, the Maryland PT and Acupuncture Boards co-authored a Document  as a result of this agreement. It has taken 6 more years to finalize these regulations and ratify the Maryland State Practice Act  with a chapter regarding Dry Needling. These regulations go into effect June 19th, 2018, allowing one year for all PTs to obtain and provide evidence of the necessary level of training. In my opinion, these are some of the strictest guidelines across the country in terms of requirements to be able to perform dry needling, and while I don’t agree with them, it is a big step forward for our profession since this involved a collaborative effort with our local Acupuncture Board. Regulations can always be changed. Currently, there are only 660 clinicians in MD that perform Dry Needling.

To summarize Marylands Regulations:

·      You must be a licensed Physical Therapist in the State of Maryland and have at worked as a PT for at least 2 years

·      You must have 80 hours of training and/or mentorship with:

   -at least 40 hours of Clinical Education in the form of an approved Continuing education course.

   -at least 40 hours of Clinical Mentorship with a PT who meets the requirements and has at least 5 years of experience with Dry Needling.

·      PT’s will be required to register with the State and provide evidence of coursework or documentation on clinical mentorship.

·      Dry Needling is strictly performed by a licensed PT and not within the scope of limited physical therapy.

Currently, most recognized continuing education courses in the country do not entail 80 hours of training as part of their certification process. Therefore, Certified physical therapists will still be required to document 15-20 hours of clinical mentorship. The expert clinical staff at Evolution Sports will be offering this necessary mentorship opportunity to any qualified PTs who want to ensure that they meet MD’s new regulations at a cost significantly cheaper that attending an additional weekend course. We will be posting a link for this mentorship opportunity under our “ Courses ” page. If you are interested in signing up for clinical mentorship please click on the link above or contact Morgan Johnson  for more details.

By brenan.odonnell 16 Nov, 2017

Are you sore and tight from working out? Tired of using foam rollers and lacrosse balls every day for myofascial release and getting only momentary relief? Here at Evolution Sports Physiotherapy we present to you, body tempering with the Geisha, Pain-pill and boom stick tempering rollers as well as experienced staff who advocate heavily for its benefits.


RECOVERY:

Similar to foam rolling, Body Tempering is a way of diffusing tissue and relieving tightness in the fascia and muscle. The key to why Tempering works so well is in the weight of the rollers themselves. Most rollers weight from 50-135 lbs each. Tempering aids in ridding toxins from the fascia and nerve encasement. Those toxins are very acidic, metabolic waste associated with inflammation. Similar to kneading dough with a rolling pin, it is the fastest way to feel good again after a hard workout.

STRENGTH PREPARATION:

This strength prepping helps to prevent hernias, tears, tweaks, muscle ruptures and protect against trauma. Promoting and increasing individual performance by allowing the body to work independently of muscle adhesion’s. Also, aligning the bone structure as it sees fit to do under the load of crushing forces.

Strong Men athletes, power lifters and NFL athletes are using these rollers on pecs, shoulders, calves, the spinal column/processes, quads, traps and experiencing a higher rate of recovery; thus able to train more effectively with less time enduring pain and inflammation.

If you’re still having a hard time picturing this whole process, this video will shed some light on the topic.

https://youtu.e/kQM5-Uwui0o

Come experience body tempering along with our cupping and dry needling services here at Evolution Sports. Schedule your body tempering appointment today by calling 410-628-0520 !!!

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