Raphael D Rozario

24/11/2021

🔥EXERCISE & BACKS🔥
Have you ever been told that a certain type of exercise is bad for your back?

Well lots of research shows that actually all types of exercise is really bloody good for backs

If you think exercise is dangerous, try being inactive and sedentary instead… because that’s far more dangerous IMO

When it comes to exercise, some is ALWAYS better than none, and more is often is better than less, if you build it up sensibly!

Credit The Sports Physio

27/10/2021

🏃‍♂️RUNNING BACK🏃‍♀️
Many think that runnings repeated impact forces causes harmful and damaging adaptions to our joints and spinal discs!

Well that’s not true, and in fact it’s actually seen to be the opposite!

Repeated loading, force, and physical stress on our bodies causes then to adapt P.O.S.I.T.I.V.E.L.Y

If you think running is bad for you back, just try being sedentary instead and see how good that isn’t for your back!

Credit The Sports Physio

13/10/2021

🔥ARTHRITIS🔥
Here are five facts about Arthritis condition that affects many!

Credit The Sports Physio

03/10/2021

120kgs Deadlift, strength training 5×5 easy s**z!
DM for Online or Personal Training. 💪

28/09/2021

In layman's term, Covid infected people's length of stay(LOS) in the hospital incase of moderate to severe infection may depend on the patient's muscle size and strength. Which means people who exercise are more likely to spend less time in the hospital compared to people who don't exercise at all. Like there aren't enough reasons already to lift! Talk about that!
DM for online or Personal Training.

Photo credit Schoenfeld

22/09/2021

🔥BENT BACKS🔥

So the recent study shows how stooped lifting produces less compression force in the lumbar spine than so called straight back ‘correct’ lifting

Now there is more shear force in the upper lumbar spine when stooped lifting but not at the lowest most commonly affected level of L5/S1 which actually has less than squat lifting again!

They also noticed that the so called ‘straight’ spine squat lift, was not so straight spined at all with significant amounts of lumbar flexion seen

The conclusions basically state that there is no one way to lift that is best for everyone and that common assumptions about risk of injury also need to be re-evaluated..

Credit The Sports Physio

10/09/2021

🤔BELTS🤔
Belts when lifting or squatting do certainly have a role to play for some people
But they don’t do many of the things that many people think they do!
Let's find out the truth about belts..👇

Credit The Sports Physio

31/08/2021

🚫DISCS DON’T SLIP🚫

DISCS DONT SLIP… EVER

It is physically impossible for a spinal disc to slip between two vertebra due to it being firmly attached and embedded into them via the cartilaginous end plate

I know the term ‘slipped disc’ is a common saying to describe a disc injury such as a herniation, extrusion or sequestration

But it’s inaccurate and possibly harmful to some people giving them a false impression of discs sliding around between the bones!

So please let’s try and ditch the term ‘slipped disc’ as much as possible

Image credit honest_physio
Post credit The Sports Physio

21/08/2021

𝙈𝙍𝙄 𝙁𝙞𝙣𝙙𝙞𝙣𝙜𝙨 𝙞𝙣 𝘼𝙨𝙮𝙢𝙥𝙩𝙤𝙢𝙖𝙩𝙞𝙘 𝙋𝙚𝙤𝙥𝙡𝙚
⛔⛔⛔⛔⛔⛔⛔⛔⛔⛔⛔⛔⛔⛔

Here are 5 studies (references below) that looked at the 𝗠𝗥𝗜𝘀 𝗼𝗳 𝗽𝗲𝗼𝗽𝗹𝗲 𝘄𝗶𝘁𝗵 𝗡𝗢 𝗣𝗔𝗜𝗡 at all. As you can tell (by looking at the infographic) 𝘁𝗵𝗲𝗿𝗲 𝘄𝗲𝗿𝗲 𝗮 𝗹𝗼𝘁 𝗼𝗳 "𝗮𝗯𝗻𝗼𝗿𝗺𝗮𝗹 𝗳𝗶𝗻𝗱𝗶𝗻𝗴𝘀" 𝗼𝗻 𝘁𝗵𝗲𝘀𝗲 𝗠𝗥𝗜𝘀, 𝗲𝘃𝗲𝗻 𝘁𝗵𝗼𝘂𝗴𝗵 𝘁𝗵𝗲𝘆 𝗵𝗮𝗱 𝗡𝗢 𝗣𝗔𝗜𝗡!

MRI findings should be taken with a grain of salt. 𝘼 𝙡𝙤𝙩 𝙤𝙛 𝙩𝙝𝙚𝙨𝙚 𝙛𝙞𝙣𝙙𝙞𝙣𝙜𝙨 𝙖𝙧𝙚 𝙩𝙧𝙪𝙡𝙮 𝙟𝙪𝙨𝙩 𝙖 𝙥𝙖𝙧𝙩 𝙤𝙛 𝙡𝙞𝙛𝙚 (much like greying of hair, wrinkling of skin).

𝗜𝗧'𝗦 𝗜𝗠𝗣𝗢𝗥𝗧𝗔𝗡𝗧 𝗧𝗢 𝗨𝗡𝗗𝗘𝗥𝗦𝗧𝗔𝗡𝗗 𝗧𝗛𝗔𝗧 ⬇️
📌 Pain can be present in the absence of injury.
📌 And "injury" (tissue changes) can be present in the absence of pain.

📑 𝗦𝘁𝘂𝗱𝗶𝗲𝘀 📑
📖 Neck: Nakashima H et al. Spine, 2015.
📖 Shoulder: Schwarzvurg R et al. Orthop J Sports Med, 2016.
📖 Back: Brinjikji W et al. Am J Neuroradiol, 2014.
📖 Hip: Register B et al. Am J Sports Med, 2012.
📖 Knee: Beattie KA et al. Osteoarthritis Cartilage, 2005.

Beyond Movement PT

16/08/2021

💥PAIN💥
Is it just me or does the advice on here seem to be getting worse recently

From anterior pelvic tilt, gluteal amnesia, to some idiot today telling you lie on your side with sandbags to laterally decompress your spine

The shear amount of reductionist simplistic and inaccurate claims about why we have pain on social media is astounding and trying to change this feels like I’m screaming into the wind.

Credit The Sports Physio

13/08/2021