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How to Improve Your Recovery nutrition pain performance physical therapy running sleep hygiene Apr 19, 2021

At Outlast Health and Performance, we work with a lot of people who like to push their bodies to their limits, whether that be through CrossFit, marathon running, or other activities. We also work with athletes and active people after surgery.

The tips I am going to discuss in this...

Blood Flow Restriction (BFR) Training Speeds Up Recovery After Surgery blood flow restriction (bfr) training physical therapy Apr 12, 2021

Muscle breakdown, aka atrophy, happens incredibly fast after surgery or injury. When you’re injured or you’re not allowed to put any weight through one of your limbs or tolerate any load, in as little as two weeks that limb goes into a state of anabolic resistance and protein...

Proper Use of a Weightlifting Belt performance Apr 05, 2021

If you are in the gym often, you have likely seen people using weightlifting belts. You may have even tried one yourself. Are they worth the hype? Do they cause you to have a “weak core”?

Lifting belts, just like most other assistive gym equipment, have a place in your...

Health Benefits of Turmeric nutrition pain performance Mar 29, 2021

Turmeric is touted as one of the best nutritional supplements. Turmeric is a cousin to ginger. Most of its benefits are linked to curcumin, which is the main active ingredient in turmeric.

Important to know: Most studies showing the benefits of turmeric use extracts, not the spice....

Answering Common Questions About Creatine Supplementation nutrition performance Mar 22, 2021

Creatine is one of the most common supplements used in the fitness industry. Some people swear by its use and others say it’s not worth the risk. I’m going to discuss what creatine is and common questions/misconceptions about its use.

What is Creatine?

Creatine...

How Much Should I Exercise? performance physical therapy running stress management Mar 15, 2021

Overall, Americans (really most populations in the world) are not getting enough exercise to remain healthy. There are a lot of reasons for this, but for today we are going to focus on just how much exercise the average person should get per week.

The American Heart Association recommends:
Get...

Debunking Myths About Pain pain physical therapy Mar 08, 2021

There is a ton of misinformation out there about pain, mostly because many of us do not actually understand what pain is and what pain is not. What makes things even worse is that many healthcare providers perpetuate myths about pain or push their patients into an outdated model of pain...

8 Reasons Why You Should Try Blood Flow Restriction (BFR) Training blood flow restriction (bfr) training performance running Mar 01, 2021

Blood flow restriction (BFR) training got its start in the 1960’s in Japan under the name KAATSU training. Since then, it has been used in the military setting. The military used it as a way to return amputees to the battlefield by helping them build up strength with missing limbs.
BFR...

Measuring Recovery with Heart Rate Variability (HRV) performance physical therapy running Feb 22, 2021

There are a bunch of different ways to measure your training (and recovery). Some of the most common things to measure are rating of perceived exertion (RPE), acute:chronic workload ratio (ACWR), pain, soreness, fatigue, sleep quality, caloric intake, and heart rate variability (HRV). Of these...

Does Running Cause Arthritis? performance physical therapy running Feb 15, 2021

Running, for the most part, is regarded as a healthy activity that helps with fitness. However, many people believe that running causes arthritis, specifically in the knees and hips. There are also people out there in their 70’s and 80’s running marathons. These people may have...

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