Open post

Marathon Mondays: Make it to the start healthy

Marathon Mondays: Get to the start healthy

In the final episode of our Marathon Monday mini-series, 5x Boston Marathon Division Winner Heather Pech joins the podcast to talk about her training process and how she keeps winning gold.

September 11, 2023 | Britt Gunsser, PT, DPT, OCS, CSCS | Brendan Copley, CSCS, ATC

Get to the start healthy

Hosts physical therapist Britt Gunsser and personal trainer Brendan Copley, who are marathoners themselves, discussed what exactly makes Heather such a successful runner — from her nutrition to mentality, Heather breaks down everything that makes her a world record holder.

During the interview, Heather shares her running journey, highlighting the importance of paying attention to the finer details in training that can set athletes apart, as well as the crucial role of community and support in her running life and how she has cultivated a network over the years.

The hosts delve into Heather's approach to optimal health, touching on the four pillars of exercise, stress management, recovery, and nutrition. Heather shares insights into how she has evolved her recovery and rest strategies throughout her running career and provides valuable advice on balancing running with other life commitments. She also discusses the significance of cross-training to prevent burnout and shares her mental resilience strategies.

Heather wraps up the interview by recommending resources for aspiring runners, sharing her upcoming running goals, and reflecting on memorable races that have shaped her remarkable running career.

Listen here, or wherever you get your podcasts.


Britt Gunsser

Britt Gunsser

Britt Gunsser, PT, DPT, OCS, CSCS, is a board certified orthopedic clinical specialist, certified Schroth therapist and dry needling specialist. She has completed extensive work on running rehabilitation and is an RRCA Running Coach.

Meet Britt

Brendan Copley

Brendan Copley

Brendan Copley, CSCS, ATC, is a personal trainer who specializes in working with endurance athletes and post-rehab clients. Brendan is a marathoner and former cross-country runner and has worked as an athletic trainer for Quinnipiac University’s cross-country and track teams.

Meet Brendan

Open post

Marathon Mondays: Listen to your “foot brain”

Marathon Mondays: Listen to your "foot brain"

Megan Searfoss, owner of Ridgefield and Darien Running Company, joins Britt and Brendan to dive into the rigorous running shoe fitting process that includes a 3D scanner, detailing why the brand and type of shoe matters for the wearer. The trio also discuss the latest trends in footwear, including carbon plating, as well shoe life expectancy and how to deal with companies updating your favorite pair of running shoes.

August 21, 2023 | Britt Gunsser, PT, DPT, OCS, CSCS | Brendan Copley, CSCS, ATC

Listen to your

On this episode of Marathon Mondays hosted by physical therapist and RRCA Running Coach Britt Gunsser and personal trainer Brendan Copley engage in a discussion about running footwear with Megan Searfoss, the owner of Ridgefield and Darien Running Company.

Megan dives into the rigorous running shoe fitting process that includes a 3D scanner, detailing why the brand and type of shoe matters for the wearer. The trio also discuss the latest trends in footwear, including carbon plating, as well shoe life expectancy and how to deal with companies updating your favorite pair of running shoes.

They dive into the advantages of visiting a running store over buying shoes online, emphasizing the importance of a personalized fitting process, such as using a 3D scanner to determine arch height, size and width, as well pressure points, pronation, supination, and foot flexibility while walking. The purpose of the shoe is also evaluated during the fitting process to determine whether road, trail, cross-training, or walking shoes are right for the customer based on their different needs.

No one shoe will work for everyone, and depends on personal style preference (traditional vs. minimalist vs. maximalist shoes), how they run (forefoot running vs. heel striking) and how much support their feet require. Megan discusses the purpose of shoe rotation, wear and tear considerations, and recovery time for shoes, as well as her specific recommendations for marathoners.

Near the end, Megan touches on the phenomenon of "super shoes," or high-tech sneakers that claim to make their users run faster, explaining who they benefit and their key differences from regular training shoes. She also goes over common myths and misconceptions about running shoes, finally answering the question, "which brand or shoe is the best?"

Finally, the hosts address common myths about running shoes and seek Megan's response to the age-old question of what constitutes the best shoe or brand. The episode concludes with a fun question about pump-up songs for races, offering a well-rounded and informative exploration of the world of running footwear.

Listen here, or wherever you get your podcasts.


Britt Gunsser

Britt Gunsser

Britt Gunsser, PT, DPT, OCS, CSCS, is a board certified orthopedic clinical specialist, certified Schroth therapist and dry needling specialist. She has completed extensive work on running rehabilitation and is an RRCA Running Coach.

Meet Britt

Brendan Copley

Brendan Copley

Brendan Copley, CSCS, ATC, is a personal trainer who specializes in working with endurance athletes and post-rehab clients. Brendan is a marathoner and former cross-country runner and has worked as an athletic trainer for Quinnipiac University’s cross-country and track teams.

Meet Brendan

Open post

Marathon Mondays: Mental strategies to help you the finish line

Marathon Mondays: Mental strategies to help you the finish line

Hosts Britt Gunsser, physical therapist and RRCA Running Coach, and Brendan Copley, personal trainer, are joined by mental performance consultant Arianna Martignetti as they dive into the realm of sports psychology, aiming to unravel the mental aspects of training and racing. They explore the often-quoted sentiment that running is primarily a mental endeavor, and seek insights into how athletes can enhance their mental strategies to complement their physical preparation..

July 3, 2023 | Britt Gunsser, PT, DPT, OCS, CSCS | Brendan Copley, CSCS, ATC | Arianna Martignetti, Ed.D

Mental strategies to help you the finish line

Hosts Britt Gunsser, physical therapist and RRCA Running Coach, and Brendan Copley, personal trainer, are joined by mental performance consultant Arianna Martignetti as they dive into the realm of sports psychology, aiming to unravel the mental aspects of training and racing. They explore the often-quoted sentiment that running is primarily a mental endeavor, and seek insights into how athletes can enhance their mental strategies to complement their physical preparation.

The group explores methods to cope with challenging moments in training, handle negative self-talk, and prevent the cascade effect of bad days or weeks in a training cycle. The conversation extends to race-specific strategies, including pace management, setting realistic expectations, and dealing with race-day jitters. Arianna sheds light on the physiological aspects of these mental strategies and discusses how they impact performance. She also touches on scenarios involving unfamiliar races or returning to training after injury or time off.

Arianna provides insights into daily mental strategies for promoting peak performance using techniques such as visualization and offers
guidance on overcoming common mental traps that can hinder an athlete's progress. She finished with a discussion on how to work through negative self-talk and how to implement daily mental strategies to promote peak performance, among other topics.

Listen here, or wherever you get your podcasts.


Arianna Martignetti

Arianna Martignetti

Arianna Martignetti, Ed.D., is a mental performance consultant who works with individual athletes, weekend warriors and teams at all levels, including competitive youth, high school, and collegiate levels, as well as recreational athletes.

Meet Arianna

Britt Gunsser

Britt Gunsser

Britt Gunsser, PT, DPT, OCS, CSCS, is a board certified orthopedic clinical specialist, certified Schroth therapist and dry needling specialist. She has completed extensive work on running rehabilitation and is an RRCA Running Coach.

Meet Britt

Brendan Copley

Brendan Copley

Brendan Copley, CSCS, ATC, is a personal trainer who specializes in working with endurance athletes and post-rehab clients. Brendan is a marathoner and former cross-country runner and has worked as an athletic trainer for Quinnipiac University’s cross-country and track teams.

Meet Brendan

Open post

Marathon Mondays: Nutrition and hydration for the long distance runner

Marathon Mondays: Nutrition and hydration for the long distance runner

On this episode of Marathon Mondays, hosts Britt Gunsser and Brendan Copley bring in nutritionist Ashley Jerry to discuss essential fueling strategies for long-distance runners. They cover the importance of macronutrients, hydration, and carbohydrate intake, providing practical tips to manage GI distress, optimize nutrition during taper phases, and make informed choices regarding supplements, all aimed at helping runners enhance their performance and recovery.

June 5, 2023 | Britt Gunsser, PT, DPT, OCS, CSCS | Brendan Copley, CSCS, ATC | Ashley Jerry, MS

Nutrition and hydration for the long distance runner

On this episode of Marathon Mondays hosted by physical therapist and RRCA Running Coach Britt Gunsser and personal trainer Brendan Copley invite nutritionist Ashley Jerry to share insights on fueling strategies for long-distance runners. The episode kicks off by emphasizing the importance of proper nutrition throughout the entire training plan, and especially as training intensity and duration increase. Ashley underscores the essential role of macronutrients — carbohydrates, fats, and proteins — in meeting a runner's energy needs. Additionally, she offers practical advice on maintaining proper hydration, especially in hot weather, and ensuring an adequate intake of electrolytes.

The discussion deepens into the significance of carbohydrates in sustaining energy levels during long runs, and they discuss recommendations based on the timing and types of carbohydrates that runners should consume. Ashley also provides examples of pre and post-meal options for marathon runners and explores strategies to manage gastrointestinal distress during and after runs, shedding light on common triggers for such issues and how to prevent them.

Over the course of the episode, Ashley, Brendan and Britt cover a range of topics related to running nutrition, including fueling on days involving both running and weightlifting, the use of supplements like BCAAs and green powders, recognizing signs of under-recovery, and the importance of incorporating rest days into a training regimen.

Listen here, or wherever you get your podcasts.


Ashley Jerry

Ashley Jerry

Ashley Jerry, MS, is a nutritionist who specializes in a variety of fields, including food sensitivities, medical conditions, and sports nutrition. Ashley specializes in sports-specific nutrition guidance, including for sports such as running, powerlifting, bodybuilding, crew, football, and more.

Meet Ashley

Britt Gunsser

Britt Gunsser

Britt Gunsser, PT, DPT, OCS, CSCS, is a board certified orthopedic clinical specialist, certified Schroth therapist and dry needling specialist. She has completed extensive work on running rehabilitation and is an RRCA Running Coach.

Meet Britt

Brendan Copley

Brendan Copley

Brendan Copley, CSCS, ATC, is a personal trainer who specializes in working with endurance athletes and post-rehab clients. Brendan is a marathoner and former cross-country runner and has worked as an athletic trainer for Quinnipiac University’s cross-country and track teams.

Meet Brendan

Open post

Marathon Mondays: Building a marathon training plan

Marathon Mondays: Building a marathon training plan

In this introductory episode, Britt and Brendan dig into what you should be looking for in a thorough training program, answer frequently asked questions, and debunk common myths. They cover developing a personalized training plan, the importance of different types of runs, how to incorporate strength training, and more.

May 8, 2023 | Britt Gunsser, PT, DPT, OCS, CSCS | Brendan Copley, CSCS, ATC

Building a marathon training plan

The inaugural episode of the Marathon Monday podcast, hosted by physical therapist Britt Gunsser and personal trainer Brendan Copley, sets the stage aimed to prepare runners at all experience levels for their next race, hosted by marathoners themselves. Their goal is to be as helpful as a post-race banana, offering insights into topics like personalized training plans, types of runs, strength training, and more. They discuss various options for training programs, including pre-formulated online plans, hiring a coach, or going the DIY route, each with its pros and cons. They also touch on how to find the right coach, emphasizing factors like experience, coaching platform, and finding the right personality match.

The episode delves into the five main workout categories in a training plan: long runs, interval training, easy runs, cross training, and recovery runs. They discuss the importance of not overemphasizing the long run, debunking the myth that the long run is the only critical workout. Britt and Brendan also discuss interval training, easy run percentages, and the purpose of recovery runs and cross training.

For those who are just starting out, Britt and Brendan also provide insights into what a typical beginner's strength and conditioning program for runners might look like, stressing the importance of starting with bodyweight or light weights for those new to strength training. They also touch on how strength training requirements might change when training for a marathon, including adjusting to busy schedules or integrating running into other fitness classes effectively.

Listen here, or wherever you get your podcasts.


Britt Gunsser

Britt Gunsser

Britt Gunsser, PT, DPT, OCS, CSCS, is a board certified orthopedic clinical specialist, certified Schroth therapist and dry needling specialist. She has completed extensive work on running rehabilitation and is an RRCA Running Coach.

Meet Britt

Brendan Copley

Brendan Copley

Brendan Copley, CSCS, ATC, is a personal trainer who specializes in working with endurance athletes and post-rehab clients. Brendan is a marathoner and former cross-country runner and has worked as an athletic trainer for Quinnipiac University’s cross-country and track teams.

Meet Brendan

Open post

The missing link to successful rehab and return to sport

The missing link to successful rehab and return to sport

While much is understood about the importance of physical therapy when rehabilitating from an injury and returning to sport, there is less focus on the role of mental performance. Overall, psychological readiness has been undervalued and underassessed when determining if an athlete is ready to return to sport at their previous competitive level.

August 1, 2023 | Ashley Moriarty, PT, DPT, OCS

woman with an injured thigh

While much is understood about the importance of physical therapy when rehabilitating from an injury and returning to sport, there is less focus on the role of mental performance. Overall, psychological readiness has been undervalued and underassessed when determining if an athlete is ready to return to sport at their previous competitive level.

While research continues to emerge regarding the importance of incorporating mental performance to all injuries, there is a strong body of evidence related specifically to anterior cruciate ligament reconstruction (ACLR). It has been suggested that the single most important factor influencing return to pre-injury sport participation is psychological readiness, and current data suggests that only 50% of people who have undergone ACLR return to their previous level of activity. Of those that do return, up to 30% sustain a second injury within two years.

In order to return to sport after ACLR, there are a battery of physical tests that are usually administered to assess strength, power, and range of motion, among other things. However, it is speculated that the primary reason that half of injured athletes fail to return to sport is because of psychological barriers, not physical barriers, yet this area of recovery is overlooked. Despite a strong link between fear of reinjury and failure to return to sport, many rehab programs fail to include a formal assessment of psychological readiness, namely the Tampa Scale of Kinesiophobia (TSK-11). The TSK-11 assesses pain related fear of movement and fear of reinjury, using a grading scale of 11-44, with higher scores being associated with more fear, and a score of greater than 17 falling into a “high fear” category. In one study by Paterno et al, those who reported high fear were four times more likely to report lower levels of activity, indicating they may not return to their sport. Additionally, those who did return to cutting and pivoting sports with high fear were at an increased risk of reinjury within the first 2 years. successful rehab and returning to full participation in sport.

Psychological readiness should be an integral part of an athlete’s rehab process. Objectively, assessing fear of movement and fear of reinjury should happen in a similar vein as assessment of strength and range of motion. It should be addressed early and continuously in the rehab process, as the athlete progresses toward running, cutting, pivoting, and return to contact. Mental performance consultants should be involved in every athlete’s return to sport journey to address fear of reinjury, improve confidence in their movement abilities, and help implement strategies to cope with possible setbacks. Concerns about return to sport should be addressed well before the time comes to make a decision so we can eliminate or minimize fear before return to the field or court.

Despite the growing body of literature that emphasizes the importance of mental performance training for injured athletes, there are large gaps in its implementation. This is the missing link between traditional rehab and return to sport at pre-injury levels, which is the ultimate goal for these athletes.

Citations:

Paterno MV, Flynn K, Thomas S, Schmitt LC. Self-Reported Fear Predicts Functional Performance and Second ACL Injury After ACL Reconstruction and Return to Sport: A Pilot Study. Sports Health. 2018 May/Jun;10(3):228-233. doi: 10.1177/1941738117745806. Epub 2017 Dec 22. PMID: 29272209; PMCID: PMC5958451.

Baez SE, Hoch MC, Hoch JM. Psychological factors are associated with return to pre-injury levels of sport and physical activity after ACL reconstruction. Knee Surg Sports Traumatol Arthrosc. 2020 Feb;28(2):495-501. doi: 10.1007/s00167-019-05696-9. Epub 2019 Sep 5. PMID: 31486916.


Ashley Moriarty

Ashley Moriarty

Ashley Moriarty, PT, DPT, OCS, is a board certified orthopedic clinical specialist who is certified in dry needling and pre- and post-natal fitness.

Meet Ashley

Open post
golfer near a hole

Mental performance: the key to unlocking your golfing potential

Mental performance: the key to unlocking your golfing potential

Golf is a sport that demands both physical and mental prowess. While the significance of physical fitness in golf is well-established, the importance of mental performance cannot be overlooked.

August 1, 2023 | Patrick Viergengel, CPT, TPI-F1

golfer on the green

The relationship between mental performance and the game of golf is a topic of great importance and interest in the field of sports science. As an avid golfer and a professional in the field, I believe this discussion holds tremendous value for both players and researchers alike.

Golf is a sport that demands both physical and mental prowess. While the significance of physical fitness in golf is well-established, the importance of mental performance cannot be overlooked. The ability to think strategically, maintain focus, manage emotions, and handle pressure are all crucial elements that can greatly impact a golfer's performance on the course.

Countless studies have highlighted the link between mental performance and golfing success: researchers have found that golfers who possess strong mental skills, such as concentration, visualization, and self-confidence, exhibit superior performance compared to those who neglect their mental game. Furthermore, mental performance has been shown to directly influence a golfer's ability to make effective decisions, execute shots with precision, and recover from setbacks.

Understanding the intricate relationship between mental performance and golf is essential for improving training programs, enhancing coaching strategies, and maximizing player performance. By comprehending the mental challenges faced by golfers and implementing appropriate interventions, we can potentially unlock untapped potential and elevate the overall standard of the game.

One of the most important aspects of mental performance in golf is the ability to stay present, focused, and in the moment. Golf is a game that requires players to make precise shots, and any distraction or loss of focus can lead to disastrous results. Professional golfers have mastered the art of staying present, shutting out the noise and pressure around them, and fully committing to each shot. They understand that one bad shot should not define their round, and as a result have the ability to bounce back quickly from any setbacks.

Visualization

Visualization is another key component of mental performance in golf. Professional golfers spend time visualizing each shot before they even step up to the ball. They see the trajectory, the landing spot, and the roll of the ball in their mind's eye. By visualizing the shot, they are able to execute it with more confidence and precision. This technique not only helps with performance on the course, but also aids in managing nerves and anxiety during high-pressure situations.

Mental toughness

Mental toughness is a trait that distinguishes the great golfers from the good ones. Professional golfers have learned to cope with the pressures of the game and bounce back from adversity. They understand that golf is a game of highs and lows, and a bad shot or round does not define their career. Developing mental toughness takes time and practice, but it is essential for success in golf. Golfers with strong mental toughness are able to maintain a positive attitude, stay composed under pressure, and make smart decisions — even when the game is not going their way.

Goal setting

Lastly, goal setting is a crucial aspect of mental performance in golf. Professional golfers set both long-term and short-term goals to keep them motivated and focused. Long-term goals help them stay on track and provide a sense of direction, while short-term goals give them something to strive for in the immediate future. By setting specific and achievable goals, golfers can stay motivated and track their progress over time.

In conclusion, mental performance plays a vital role in the game of golf. Professional golfers understand that success on the course is not solely determined by physical skill but also by mental resilience and performance. Staying present, visualizing shots, developing mental toughness, and setting goals are all strategies that professional golfers employ to unlock their full potential. So, the next time you hit the golf course, remember that the key to success lies not only in the swing, but also in your mental game.


Patrick Vierengel

Patrick Vierengel

Patrick Vierengel, CPT, TPI-F1, is a certified personal trainer and golf trainer who trains clients out of Greenwich and New Canaan. Patrick specializes in working with golfers, using his golf knowledge as a golf trainer and Titleist Professional Institute Level 1 Certified Golf Fitness Professional. He is currently studying to achieve the TPI Level 2 Fitness certification.

Meet Patrick

Open post
woman meditating with her son

Avoiding parental burnout

Avoiding parental burnout

Parenting is a rewarding, stressful, fulfilling, and challenging endeavor. Parental stress is normal and common, but there may come a time when a parent’s stress becomes severe or long-lasting, which can affect their ability to cope; this can manifest into parental burnout. Here's what you can do about it.

August 1, 2023 | Arianna Martignetti, Ed.D.

mom meditating with her son on the couch

Parenting is a rewarding, stressful, fulfilling, and challenging endeavor. Parental stress is normal and common, but there may come a time when a parent’s stress becomes severe or long-lasting, which can affect their ability to cope(1); this can manifest into parental burnout.

Parental burnout consists of an exhaustion that can feel overwhelming, an ineffectiveness or lack of fulfillment in your role as a parent and feeling a sense of emotional distance from your child or children(2). It may also feel like you are not the parent that you want to be or used to be. Despite formal clinical interviews needing to occur to determine parental burnout, some risk factors include, but are not limited to, perfectionism, a lack of stress management skills, or a lack of co-parent support and/or emotional support(1).

With the summer winding down and the school year approaching, I encourage you to reflect on what might have caused you to feel burned out, or what is contributing to your stress. With those in mind, the following may be helpful in mediating parental stress:

  • Take a brief vacation(3) – It might not be possible to take an actual vacation whenever you want to, right? Taken from dialectic behavior therapy, the brief vacation approach is an attempt to slow down and re-energize yourself. Taking a brief vacation means finding a 15-minute (or more, if time permits) activity that will bring you some peace, grounding, or enjoyment. Some examples include taking a mindful shower, going to get yourself a cup of coffee or tea, reading an article, going for a walk, listening to a few songs alone, or practicing meditation. Consider implementing a brief vacation when you know your kids are safely engaged in their own activities. Shifting your mindset to perceiving a brief activity as a momentary vacation can help induce relaxation to address your needs at a particular time. The flexibility and spontaneity of doing so may also be a sense of relief or reward for parents that tend to be more rigid.
  • Evaluate your expectations – Reflect on whether you had expectations for this past summer, and whether those expectations were met. Why were they met, or what got in the way? What are your expectations for the upcoming school year? Additionally, where are your expectations coming from: the kids? Your spouse? Yourself? Recognizing what your expectations are and where they are coming from can help address whether they are realistic, manageable, or adjustable; this can help mediate stress, offer a clearer perspective, and possibly result in communication with those that are inducing expectations.
  • Effective communication – After becoming aware of your stressors, you may realize that some stress can be alleviated through conversations with others. For example, perhaps you had high expectations for your kids to enjoy their summer. Have you considered what your kids’ expectations were? What about for the upcoming school year? By communicating in a way that works for your family unit, you can understand each other’s expectations and whether they are realistic or need to be adjusted. Sometimes those that cause us stress are unaware of the effect they are having on us. Finding ways to effectively communicate with those closest to you can help others become more accountable and assist in setting boundaries for yourself (which may lead to a few more brief vacations).
  • Keep it simple – Remind yourself that things do not have to be perfect, and some things can be simple without compromising quality. If perfectionism tends to be your norm and simplifying feels difficult, then consider assessing your priorities and simplifying your lower ones. Chances are, you have had to adjust, pivot, or adapt numerous times in your journey as a parent already; you can do it again. Committing to keep things simple can mean carrying less “stuff” (literally and figuratively), spending less time getting out of the house (potentially resulting in more time to do things you can enjoy), and minimizing worry or stress.

References

1 Mikolajczak, M. & Roskam, I. (2020). Parental burnout: Moving the focus from children to parents. Child & Adolescent Development, 7-13.
2 Mikolajczak, M., Gross, J. J., & Roskam, I. (2019). Parental burnout: What is it, and why does it matter? Clinical Psychological Science, 7(6),
3 Cerula, S. (2023, February 9). Taking a Brief Vacation. The Behavioral Wellness Group.


Arianna Martignetti

Arianna Martignetti

Arianna Martignetti, Ed.D., is a mental performance consultant who works with individual athletes, weekend warriors and teams at all levels. She works with her clients to fine-tune their mental skills or increase their self-awareness to create the change that they want and achieve their goals — and more.

Meet Arianna

Open post
confident soccer player

Mindfulness for the student athlete

Mindfulness for the student athlete

Student-athletes are subjected to a fast-paced, competitive lifestyle. Balancing academic and athletic demands are a natural source of stress for young athletes; developing mindfulness skills can moderate mental clutter and help maximize academic and athletic achievement.

August 1, 2023 | Ben Leibowitz

confident soccer player

We all experience our own stressors, anxieties, fears, confidence issues, and other mental struggles. Carrying a sense of mindfulness through our day-to-day lives, practicing thorough attention to the present moment, and sustaining a conscious awareness of our thoughts, sensations, and environment, can be beneficial in our abilities to work through the “noise” that we tend to experience in our minds.

Mindfulness is a process of entering into a state of mind, without judgment, which can be difficult to accomplish. Developing a strong sense of presence and attentiveness to the nature of our minds, bodies, and surroundings takes practice and commitment. For student-athletes in particular, practice and devotion are pertinent in the accomplishment of their goals; it is essential that the drive towards success extends beyond efforts left on the field, court, ice, or pool. It is equally important to tend to the mind and apply objectives and intentions towards mindfulness.

Student-athletes are subjected to a fast-paced, competitive lifestyle. Balancing academic and athletic demands are a natural source of stress for young athletes; developing mindfulness skills can moderate mental clutter and help maximize academic and athletic achievement.(1) As a former student-athlete, through practice I’ve learned that mindfulness is key in affecting stress, anxiety, confidence, motivation, and other mental challenges that can impact academic and athletic execution. Below are two strategies that student-athletes can utilize to work towards a greater sense of mindfulness and reduce the impacts of mental struggles on performance.

Attentiveness to the Breath

Breathing meditation is a way to begin engaging with mindfulness. Even if practiced for a short period of your day, learning to focus on your breath has been shown to quiet the mind, reduce stress, and increase relaxation.(2) Outlined are steps for a breathing meditation:

  • First, find a comfortable position with your spine erect.
  • Shift your attention to your breath and bodily sensations. Relax your jaw, shoulders, abdomen, and other areas of tension. Feel your body relax while sitting comfortably in your position.
  • Inhale, feeling the air fill your body. On the exhale, feel the release of all tension. Allow your breath to function on its own, without controlling or timing it, following the natural, cyclical flow of the breath.
  • Allow all thoughts that enter your mind to pass over, gently returning attention to your breath.

This breathing technique is key to accomplishing a sense of mindfulness and relieving mental clutter. These exercises have been extensively researched and prevalent across cultures, traditions, and philosophies. Mastering these techniques is a skill and is difficult. Just like a sport, or training a muscle, it takes practice and attention.

Beginning The Day: Imagining Success

Another effective way to relieve symptoms of mental obstacles is through imagery. Engaging in visualization has been shown to improve relaxation and an ability to cope with stress and anxiety, and increase emotional wellness, self-confidence, and athletic performance. We can engage in imagery in a multitude of ways, including the visualization of colors, loved ones, tension in the body, and environments. For student-athletes, visualization can serve as a beneficial tool. In pursuit of academic and athletic consistency, visualizing our goals can be an especially productive mode.

To visualize our goals, follow these steps in a comfortable and relaxed environment:

  • Begin with the breathing technique above.
  • Hold a specific goal in your mind (e.g., winning a competition, acquiring a skill, or engaging in a behavior).
  • Create a scene in your mind, as vivid and detailed as possible, in which you succeed at this goal. Imagine the environment where it occurs and the feelings that accompany the accomplishment Although difficult, try to minimize overthinking or forcing the creation of the image.
  • With the intention set, allow whatever arises and let the quieted mind take over without expectation.
  • If doubts arise, meet them with a believable affirmation: “I can do this,” “I am okay,” “I am confident,” “I am in control.”
  • Continue remaining attentive to the breath as you visualize.
  • Allow yourself the time and space to fully engage in this imagery. Performing this before you begin your day can be effective in setting yourself up for success.(3)

Overall, mindfulness is an essential apparatus for learning to live in the present moment. Although transforming one’s relationship with their thoughts is a complex, in doing so, we can become better equipped to understand and cope with our thoughts, stress, anxiety, and more. Being mindful is a key element in self-acceptance, presence, enjoyment of life, and mental clarity. For student-athletes: practice mindfulness like you practice your sport. Experience the difference!

Learn more about mental performance consulting

References

1 Anderson, S. A., Haraldsdottir, K., & Watson, D. (2021). Mindfulness in athletes. American College of Sports Medicine, 20(12), 655-660.
2 https://www.health.harvard.edu/mind-and-mood/breath-meditation-a-great-way-to-relieve-stress
3 https://www.healthline.com/health/visualization-meditation

Open post

Maximize recovery with innovative treatments: blood flow restriction therapy

The vital role of physical therapy after regenerative medicine procedures: exploring the benefits of blood flow restrictive therapy

Regenerative medicine procedures have revolutionized the field of healthcare, offering innovative treatments for various conditions. While these procedures hold tremendous potential for tissue repair and regeneration, it is important to understand the critical role of physical therapy in optimizing outcomes and facilitating a successful recovery.

July 5, 2023 | Ashley Moriarty, PT, DPT, OCS

Man lifting weights with blood flow restriction cuffs on

Regenerative medicine procedures have revolutionized the field of healthcare, offering innovative treatments for various conditions. While these procedures hold tremendous potential for tissue repair and regeneration, it is important to understand the critical role of physical therapy in optimizing outcomes and facilitating a successful recovery. In recent years, emerging research has highlighted the benefits of incorporating blood flow restrictive therapy into the aftercare following regenerative medicine procedures. In this article, as a physical therapist, I will emphasize the importance of physical therapy after regenerative medicine procedures and shed light on the evidence supporting blood flow restrictive therapy.

The significance of physical therapy after regenerative medicine procedures:

Physical therapy plays a vital role in maximizing the benefits of regenerative medicine procedures. These procedures, such as stem cell therapy and platelet-rich plasma (PRP) treatments, aim to promote tissue healing and regeneration. However, without proper rehabilitation, the potential benefits may not be fully realized. Physical therapy helps optimize the healing process, prevent complications, and enhance overall function and mobility. In addition, a comprehensive physical therapy evaluation will help to identify the root cause of tissue breakdown in the first place. Mobility restrictions, muscle imbalances, and poor neuromuscular control all can lead to poor movement patterns which result in excessive stress to certain structures. It is these structures that break down and may require regenerative medicine procedures. However, without addressing the source of the problem these treatments may only lead to transient relief. When combined with physical therapy, a lasting outcome and full resolution is more likely.

Evidence supporting blood flow restrictive therapy:

One particular physical therapy technique that has gained attention in the realm of regenerative medicine aftercare is blood flow restrictive therapy (BFRT). BFRT, also known as occlusion training or KAATSU training, involves the use of specialized cuffs or bands to partially restrict blood flow to a specific limb or muscle group during exercise.

Research studies have demonstrated the benefits of incorporating BFR into the rehabilitation process after regenerative medicine procedures. A study published in the Journal of Orthopaedic & Sports Physical Therapy in 2019 revealed that BFR, combined with traditional rehabilitation exercises, led to significant improvements in muscle strength and function after ACL reconstruction surgery, a common regenerative procedure. The study reported greater quadriceps muscle size, improved knee function, and reduced muscle atrophy compared to traditional rehabilitation alone. Furthermore, a systematic review published in the Journal of Science and Medicine in Sport in 2020 examined the effects of BFR on muscle strength, hypertrophy, and endurance. The review included studies on both healthy individuals and patients with musculoskeletal injuries. The findings suggested that BFR, when properly implemented, can enhance muscle strength, size, and endurance even at lower exercise intensities, making it a valuable tool in the post-regenerative procedure rehabilitation process.

The benefits of BFRT can be attributed to the unique physiological response it elicits. Partial blood flow restriction during exercise creates a hypoxic environment, triggering metabolic and hormonal responses that promote muscle hypertrophy, increased capillarization, and improved muscle fiber recruitment. A study in the Journal of Applied Physiology also found that circulating hematopoietic stem/progenitor cells (HSPC) were increased following BFR compared with control, which may enhance outcomes after regenerative medicine procedures.

Incorporating blood flow restrictive therapy into aftercare:

To incorporate BFR into the aftercare following regenerative medicine procedures, it is crucial to work with a qualified physical therapist who is experienced in this specialized technique. They will assess your condition, develop an individualized rehabilitation plan, and guide you through the appropriate exercises while monitoring your progress and ensuring safety.  It is important to note that BFR should only be performed under the guidance of a trained professional, as improper use or excessive pressure can lead to complications. The appropriate pressure and exercise intensity will be determined based on your unique circumstances, ensuring optimal benefits without compromising your safety.

Physical therapy is an indispensable component of the aftercare process following regenerative medicine procedures. It helps maximize the benefits of these treatments, promoting tissue healing, and restoring function. Incorporating blood flow restrictive therapy into the rehabilitation process has shown promising results in optimizing muscle strength, hypertrophy, and endurance. Preliminary evidence indicates BFR leads to enhanced stem cell migration which may enhance outcomes after regenerative medicine procedures. As always, it is crucial to consult with a qualified physical therapist who can develop a tailored rehabilitation plan to ensure a safe and successful recovery.


Michael Beecher

Ashley Moriarty

Ashley Moriarty, PT, DPT, OCS, is a board certified orthopedic clinical specialist who is certified in dry needling and pre- and post-natal fitness. She has a passion for helping people move better and stay active, especially new moms.

Meet Ashley

Open post

Decoding stem cell treatments: sources, contrasts, and PRP in regenerative medicine

A stem cell is not a stem sell: understanding the different types of stem cell treatments, sources, and platelet-rich plasma

In recent years, stem cell treatments have emerged as a promising field in regenerative medicine, offering potential solutions for various health conditions. In this article, we will explore the contrasts between different stem cell treatments, their sources, and the role of PRP.

July 5, 2023 | Shane Foley, PT, DPT, OCS, CSCS

Stem cells

In recent years, stem cell treatments have emerged as a promising field in regenerative medicine, offering potential solutions for various health conditions. However, with numerous types of stem cell therapies and different sources of stem cells available, it's crucial to understand the key differences and make informed decisions based on the best medical evidence. Additionally, platelet-rich plasma (PRP) has gained popularity as a therapeutic approach. In this article, we will explore the contrasts between different stem cell treatments, their sources, and the role of PRP.

Embryonic stem cells (ESCs):

Embryonic stem cells are derived from human embryos. They possess remarkable pluripotency, meaning they can differentiate into any cell type in the human body. ESCs have immense potential for regenerative medicine, but their use is highly controversial due to ethical concerns surrounding the destruction of embryos. Currently, their clinical applications are limited.

Adult Stem Cells:

Adult stem cells are found in various tissues, such as bone marrow, adipose tissue, and blood. They are more specialized than ESCs and have a more limited differentiation capacity. However, they can still differentiate into multiple cell types, aiding in tissue repair and regeneration. Adult stem cell therapies have shown promising results in the treatment of conditions like orthopedic injuries, cardiovascular diseases, and autoimmune disorders.

Induced pluripotent stem cells (iPSCs):

iPSCs are adult cells that have been reprogrammed to revert to a pluripotent state, similar to ESCs. This breakthrough discovery has enabled the generation of patient-specific stem cells, avoiding the ethical concerns associated with ESCs. iPSCs have the potential to revolutionize personalized medicine, providing tailored treatments for individuals.

Cord blood stem cells:

Cord blood, obtained from the umbilical cord and placenta after childbirth, contains a rich source of stem cells. These stem cells are similar to adult stem cells and can differentiate into various cell types. Cord blood stem cells are commonly used in the treatment of blood disorders, immune deficiencies, and certain cancers. The collection of cord blood is non-invasive and poses no risk to the mother or baby.

Platelet-rich plasma (PRP):

PRP is a therapy that involves using the patient's own blood, specifically the platelet-rich portion, to promote healing. Platelets contain growth factors that facilitate tissue regeneration and repair. PRP is commonly used in orthopedics, dermatology, and sports medicine to treat conditions such as osteoarthritis, tendon injuries, and skin rejuvenation. Although PRP has shown promising results, more research is needed to establish its efficacy and determine the ideal application protocols.

Understanding the different types of stem cell treatments and their sources is crucial for making informed decisions about potential therapies. While ESCs possess immense potential, their use is limited due to ethical concerns. Adult stem cells, iPSCs, and cord blood stem cells offer more practical alternatives with promising therapeutic applications. Additionally, PRP has gained popularity as a regenerative treatment option, harnessing the body's natural healing capabilities.

It is important to note that the field of stem cell research and regenerative medicine is still evolving. As more evidence and clinical trials emerge, the efficacy and safety of these treatments will become clearer. It is recommended to consult with healthcare professionals who specialize in regenerative medicine to explore the most appropriate options for your specific condition. Being educated on the sourcing and type of stem cell is vitally important.


Michael Beecher

Shane Foley

Shane Foley, PT, DPT, OCS, CSCS, is an orthopedic specialist who is certified in strength and conditioning, dry needling, and the Schroth Method. He has a deep passion for building relationships, helping people accomplish their goals and leading people to optimize their performance.

Meet Shane

Open post
How to prepare for spine surgery

How to prepare for spine surgery

How to prepare for spine surgery

Back surgery can potentially be a very scary and stressful procedure, but there are a variety of ways to ensure you have the best recovery possible.

May 26, 2023 | Larry Piretra, PT, DPT, OCS, SCS

Doctor looking at a spine diorama

Back surgery can potentially be a very scary and stressful procedure, but there are a variety of ways to ensure you have the best recovery possible. Some common back surgeries within the cervical, thoracic, and lumbar spine include diskectomies, laminectomies, fusions, scoliotic surgery, and kyphoplasty. The steps leading up to your surgery and after are vital to successful long-term outcomes.

The actions you take prior to surgery can help set up success immediately post-operation. Simply speaking, the better shape your body is prior to surgery, the better shape your body will be after surgery. Through the prehab process, your physical therapist can help discuss what the process following surgery and what motions will be beneficial vs potentially harmful. It is extremely important to follow your physician’s instructions as certain surgeries have restriction with movement (e.g. no bending, lifting, or twisting for six weeks).

Your body will be undergoing some trauma through the surgical process; therefore, aiding in the recovery is imperative to positive surgical outcomes. Cryotherapy is a great treatment to help naturally aid in your body’s own healing process. Benefits from cryotherapy include reduction in pain from inflammation, reduced muscle tenderness, immune system boost, and renewed skin/blood cells. Infrared sauna may also be a potentially useful tool post-surgery to aid in healing through improved circulation, stress reduction/improved sleep, detoxification, improved immunity, and natural wound healing. Both cryotherapy and sauna are great options, but they should both be cleared by a medical professional prior to utilization.

Proper nutrition should be at the forefront of every healthy individual’s mind, especially when recovering from a spinal surgery. One’s activity levels may be temporarily limited after surgery which makes the nutritional component that much more important. You will likely need to increase protein intake following spinal surgery, as it is one of the keystones within your diet that builds and repairs your body. Foods with high protein amounts include fish, poultry, beans, eggs, lentils, and nuts. Appropriate hydration is also imperative to healing process after spinal surgery, as this helps nutrients disperse throughout your body and support healthy joints and musculature surround the spine.

Spinal surgery can take a toll on one’s mental health just as much as their physical health, but there are plenty of strategies to help overcome this obstacle. Education and not being afraid to ask questions are key to understand the full process from surgery through recovery. This includes speaking with your physician, physician assistants, physical therapist, and friends/family who may have undergone a similar procedure. The best thing you can do leading to spinal surgery is prepare and plan the first weeks following, understand the timeline of recovery, and practice relaxation techniques. Your outlook can have a major influence on your recovery, as those with lower levels of stress/pain catastrophizing can have better surgical outcomes.
Always ensure you have your support system when undergoing spinal surgery, which can include your friends/family, physical therapists, physician, or even a support group. With these tips, you will set yourself up for success and ensure you have the best possible outcomes.


Larry Piretra

Larry Piretra

Larry Piretra, PT, DPT, CSCS, TPI-M2, is a physical therapist and strength and conditioning specialist who serves as the Naples Site Lead. As a Titleist Medical and Fitness Professional, Larry also serves as the Golf Programming Lead for Performance.

Meet Larry