Powerlifting Physio

04/01/2024

What I learnt from 2023

Huge takeaways from last year

Always learning always growing

Let’s go 2024

05/05/2023

2 Grossly Underrated Tips for Lifters



**ch

02/05/2023

NASAL BREATHING 🫁

In strength athletes, we are taught to brace by getting air through our mouth as it is quicker and created 360 expansion.

The problem arises when the athlete gets so used to breathing though their mouths that they predominantly breath through their mouths in everyday life eith no use of nasal breathing.

Thr nasal cavity becomes atrophied as a lot of the bigger lifters find it difficult to breath during sleeping causing issues such as sleep apnea, requiring cpaps to sleep at night.

Use the nose for its function. Nasal breathing reduces exposure to foreign particles , humidifier and warms the air entering thr lungs due to the fingers like structures in the nose which the mouth does not have.

Mouth Breathing Syndrome (MBS) leads to

- lower oxygen absorption & increased CO2 concentration both affecting restful sleep & increasing fatigue.

- acid-base balance is disrupted leading respiratory acidosis.

- salivary profile is reduced due to air flow drying the mouth resulting in increased dehydration due to quicker water loss.

📚 A study done on healthy subjects experienced a 42% decrease in net water loss when they switched their breathing mode from nasal to oral expiration during tidal breathing .

- Triana,Garcia ,Ali, A. H., León, I. B G.. Mouth breathing and its relationship to some oral and medical conditions: Physiopathological mechanisms involved. (2016),

So , be aware of how often outside of bracing during compound lifts that you breath through your mouth & practice nasal breathing in everyday life.

The nose is for breathing, the mouth is for eating.

15/04/2023

Change YOUR mindset to Injury

"Only the strong survive "

No, it doesn't mean just physical strength, even in a sport that showcases this.

In sport and life , there will always be setbacks. It's the people that navigate through these setbacks and constantly bounce back that are most successful.




#

26/03/2023

⁉️Say what?

✅️ How would we rehab back pain from deadlifting ? deadlift

✅️ Pain with bending forward . Solution : get them bending forward.

Yes this seem to make no sense but let me explain.

Initially at the acute stage of an injury, the body tightens up to protect itself so reducing the aggravating movement makes sense.

However , continuously avoiding the movement sensitizes the brain to the movement which will then increase the pain everytime we get into those positions .

This will then perpetuate the cycle of it getting more painful > more avoiding of the movement > deconditioning . Rinse & repeat.

So yes we rehab by reintroducing these movements - small pain free part movements progressively increasing the stimulus and load to allow the central nervous system to acclimatize with the movement.

💡Also known as : progressive overload.

Create a structured plan with a health professional , trust the process till the body tolerates more and more of the movement.

20/03/2023

⭐PEOPLE CENTERED REHAB⭐
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Always consider the clients perspective. After all , you are providing them with the service.
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✅Client's Learning Style :
Find out what resonates best & utilise it. internal feedback is not less effective than external feedback. Cues like break the floor/ midfoot pressure / chest up / ribs down is not wrong.

It's contextual to what helps the athlete understand and perform the movement. So don't make a sweeping statement that something is wrong or right.

The question should be : What connects with the athlete in front of me ?⠀

✅ client's Goal : its their bodies, so they should have a say , active listening and collaborating with the client to get solid goals to direct treatment and rehab.
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✅ Recovery : Understanding the clients' lifestyle . Working with it & monitoring their habits to assist with their rehab
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😁 Keep progressing. It's called practicing medicine not applying medicine because you only keep getting better with critical thinking , the will to progress & the passion to help your clients !

13/03/2023

Arthritis ≠ pain for the rest of your life

The number of times I've heard a patient say "it's bone on hone , nothing can solve it" or "I was told not to squat because it's hone on bone"

Sadly, a progressive overload of squatting is what will actually significantly improve the functional and pain outcome.

Yes arthritis pain can ve rehabbed. It involves strengthening around the arthritic joint as well as changing the perception and ideas behind this diagnosis.

📚5. Muraki S, Akune T, Teraguchi M, et al. Quadriceps muscle strength, radiographic knee osteoarthritis and knee pain: the ROAD study. BMC Musculoskelet Disord. 2015;16:305.

This is just one study from ~2000 people that showed improvement of function and pain with strengthening and there are a ton out there .

28/02/2023

What does training have to do with center of mass ?

How do I manipulate it to my advantage ?

Your body is always fighting gravity to keep balanced so it doesn't fall over

20/02/2023

Nothing will help your injury get better it these 4 aren't kept in check

Get the basics right.

This by no means mean impeccable technique without pushing oneself.

Find the balance between playing it too safe and constantly grinding through bad technique/ allowing ego to dictate the weight

20/02/2023

15/02/2023

Cue : " Engage the lats " is weakening your Bench Press

The goal is scapula depression NOT elbow adduction.





thanks for the inspiration

15/02/2023

Cue : " Engage the lats " is weakening your Bench Press

The goal is scapula depression NOT elbow adduction.





Credit to for this discussion