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Sep 23 •
What is your favourite lift or exercise modality?
Thanks for joining everyone! Please make use of this community as much as possible. I will answer every question you have, and if I don't have the answer I direct you to someone else who does! Post your questions, comments, share victories with training or rehab, post videos for technique tips, healthy recipes, supplement deals you find or whatever else might be helpful. I made this so I can help you, but you can help each other too! Let's make this the best community for fitness and rehab on the entire internet. To get to know the community a little bit, post your favourite lift or exercise modality. I'll start - mine is the deadlift. I love heavy lifting, and the deadlift is just so simple - lift the heavy thing on the floor.
11d •
Deadlifting and lower back pain part 2: Don't round your back!
Here is part 2 of the deadlift series: https://rehab2rx.ca/post/dont-round-your-back It has a deep dive on the kinematics of the lumbar spine with lifting, but also has a very simple summary. I think everyone will bee able to get something useful from this. Part 3 will cover programming deadlifts and variations.
16d •
Nutrients of concern for injury healing
One of my clients is currently recovering from a major surgery, and that means the body needs to do some serious rebuilding. Collagen is the major building block for connective tissue, and so we want to make sure collagen synthesis is maximized. There are a few nutrients that you should be particularly concerned with in this case. This is not at the exclusion of other nutrients or a generally healthy dietary pattern. This is icing on the cake - potential marginal improvements. Don't limit calories significantly while trying to recover. Rebuilding tissue is energy demanding - calories are that energy. Protein - provides necessary amino acids for collagen synthesis Copper - cofactor for Lysyl Oxidase Iron - cofactor for procollagen peptidases Vitamin C - cofactor for collagen hydroxlases Vitamin A and Manganese - required for glycosylation of hydroxylysine Zinc and Calcium - cofactors for proteinases I will be adding this information to my nutrition e-book which I am hoping to finish this month. You guys will be the first to know about that, and will get it for free.
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Nov 19 •
Free Resources
I will be uploading goodies to the 'Classroom' page regularly, starting with my 'Rx Guides'. The Rx Guides are algorithms I have put together for working through chronic pain with various movements and exercises. Just follow the instructions and work through the different steps to decrease pain without going to expensive and time consuming physiotherapy or chiro. They are organized by body region - neck, shoulder etc. Post any questions in the comments.
Nov 4 •
Deadlifting is DANGEROUS
Worried about hurting your back doing deadlifts? You are not the only one. This is a very common concern. I hear it often from my patients, friends and family. The risk is NOT what it seems though. In part 1 of a 3 part series about deadlifts and lower back pain/injury, I get into the epidemiology of injury with lifting/sport: https://rehab2rx.ca/post/deadlifting-is-dangerous In parts 2 and 3 I will discuss technique and programming, respectively. Fire away in the comments!
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