Falling is the number one catalyst to sharp declines in health in the elderly. Therefore, it is only reasonable that maintaining our balance, and thus preventing the likelihood of falling, is essential to living a long and healthy life. Click here to read our new blog about maintaining and even improving balance as we age.

Blood flow restriction (BFR) training, a technique that has been utilized for over five decades, revolves around the innovative method of partially restricting arterial blood flow to the limbs while completely occluding the return of venous blood. This specialized approach significantly elevates the oxygen demand in the muscles during physical activity, leading to a greater accumulation of metabolic byproducts, which together enhance muscle fatigue and promote hypertrophy. By manipulating blood flow, BFR training allows individuals to achieve substantial strength and muscle growth with lighter weights, making it a valuable tool for rehabilitation, endurance sports, and enhancing overall athletic performance

SLAP tears are a common injury in athletes, especially overhead throwing athletes, gymnasts, and weightlifters. Because this is such a common injury, people often do not require surgery and usually have good success with physical therapy and a specific exercise routine. Click on our blog to learn more about how to exercise with a labral tear.

Creatine is the #1 most researched supplement on the market. However, until recently all the studies were done on men. It has also almost exclusively been marketed towards men. I know many women, myself included, have been skeptical of creatine use because of the “bro-like” atmosphere surrounding it. Thankfully things are changing and more and more research is looking at the effects of creatine on the health of women. And not just young women, but women throughout the lifespan.

I have had many conversations with my patients lately about the quadratus lumborum, commonly known as the QL. In many cases, these patients have suffered from chronic low back pain without a specific injury. This muscle has multiple functions and can be the source of low-level, chronic low back discomfort if overused, tight, and/or weak. Releasing and re-training the QL can be very successful in finally getting rid of low back pain.

Cycle syncing is based on the idea of pairing certain activities, exercise, and food with the different phases of the menstrual cycle in order to limit fatigue, mood swings, hunger, and to feel an improved sense of balance.

Arthritis is a common condition that affects millions of people worldwide, causing pain, stiffness, and reduced mobility in the joints. In this blog post, we'll explore the role of exercise in managing arthritis pain and improving overall joint health.

Trigger point dry needling is becoming an increasingly popular treatment method utilized by physical therapists to treat muscle pain. If you have been a patient at Outlast, you may have already encountered dry needling. As a PT that utilizes dry needling on a daily basis, I often get asked “how does this work?” My standard answer is usually a variation of “It creates a local twitch response in your muscle which helps relieve the tight tissue and improve blood flow to the area”. However, it is much more complex and really interesting. If you want a mini deep dive on dry needling, keep reading!

One of the best parts of working as a physical therapist and fitness coach is the opportunity to meet so many like-minded people. This week, I am interviewing Sam Stuart. Sam is a licensed mental health therapist and trauma informed personal trainer in Baltimore. Click here to read the blog interview and learn more about Sam and the services she provides. You can also find Sam at Braving Wellness in partnership with 410 Fitness.

We all know the old adage of RICE (Rest, Ice, Compression, Elevation) for the management of acute injuries. But new research is kicking RICE to the curb. Ice may actually be causing more harm than good. Read our blog to learn more and the new mnemonic that is trying to take the place of RICE.

If you have spent time working out in a gym or have started an exercise routine and plan to improve your health and performance, you have undoubtedly been exposed to the supplement industry. Supplements are a tricky topic in the conversation around health and fitness. Should you take them? What should you take? What supplements are worth it? We answer those questions and provide you with 5 supplements that we believe have sufficient evidence behind them to be worthy of taking if you are serious about optimizing your health and longevity in this month’s blog. Click here to read our blog to learn more.

As our society and healthcare system evolve, more and more people have made the mental shift to a proactive, preventative approach to their own health care as opposed to the old model of retro-active, “treat only what is broken” approach. Physical therapists are ideally suited to provide this type of preventative care. Read our blog to uncover 3 specific ways you could benefit from working with a physical therapist even if you do not have an injury or pain.

Falling is the number one catalyst to sharp declines in health in the elderly. Therefore, it is only reasonable that maintaining our balance, and thus preventing the likelihood of falling, is essential to living a long and healthy life. Click here to read our new blog about maintaining and even improving balance as we age.