Strength/Resistance Training: increases mobility, cognitive benefits, increases cardiovascular health, increases strength
The science behind strength training is taught in superb fashion in “Body By Science” by Doug McGuff. Even if you’re not interested in a so-called “12-minute a week” program, the teachings about exercise in this book are invaluable.
FYI: More info on strength training: it leads to the maintenance of functional ability, the prevention of osteoporosis, sarcopenia, lower-back pain and other disabilities, a reduction in insulin-resistance, diabetes, heart disease, cancer, falls, fractures, disabilities, the cardiovascular demands of exercise, depression, an improvement in metabolic rate, glucose metabolism, blood pressure, body fat and central adiposity, blood-lipid profiles, gastrointestinal transit time, cognitive function, and quality of life, and an increase in muscle and connective tissue cross-sectional area, strength, power, endurance, hypertrophy, flexibility, joint stability, posture, mood, and self-esteem.
Interesting take on shoulder decompression surgery by Adam Meakins:
“the effectiveness of this surgery has been challenged for many years, by many people, and some recent research has challenged it further. Budoff’s intriguing paper here which I recently read, demonstrates that by removing the coracoacromial ligament and shaving the acomial arch it now means the rotator cuff has to workHARDER to control and centralise the humeral head on the glenoid, not less! This is completely contradictory to how this surgery is often explained to patients, and it can also explain why some patients don’t do well after this surgery.”
I really admire Monica Noy’s writing. This piece displays a good deal of bravery on her part. She dispels craniosacral therapy as quackery, which is all the more impressive seeing as how she studied this very modality intensively throughout her own schooling, and therefore did have, at one point, a vested interest in promoting its use.
“Talk about cognitive dissonance.
Palpation reliability – not a thing. It has nothing to do with lack of evidence, and everything to do with a lot of evidence that has consensus of a negative result.
Cranial bone mobility – not a thing. Now some will say that studies show pliability of the suture like that changes something. And studies do indeed show pliability of the suture, but it changes nothing because what does it really mean to have pliability at the suture? How does that pliability become osteopathic cranial mobility? Short answer, its functional for cranial growth and it doesn’t mean shit for osteopathic cranial bone mobility.
PRM – not a thing. Rhythm, rate, expression and mechanism not established, highly debated, lots of alternate hypothesis, some more or less supported by physiology but nothing resembling the currently established parameters.
Normal cognitive function – oh, that’s a thing. And if that’s a thing, a normal thing, what does it really mean to be a human with normal cognitive function? Short answer, it means that if we don’t really truly THINK about it, we will construct a reality that fits our desire. Even shorter answer, we are egotistical first, thoughtfully reflective someways down the road, maybe.”
This is huge news. The link below is to a systematic review which has concluded that low back pain is NOT related to lumbar spondylosis which is a mechanical deformity often found in the lumbar spine. It is very common. As of right now, 2016, there are a ton of surgeons, MD’s, chiropractors, and many other health professionals, that will suggest to patients that they are in pain or should be in pain due to these deformities.. This sort of thinking actually increases fear of movement in the patient and/or produces a “nocebo” effect, which is scientifically proven to actually worsen outcomes. Oh the irony!
“And another structural diagnosis is found to have no association with pain… How many more of these are needed before this message becomes widely accepted in the medical and public arenas?” – Adam Meakins
An excellent article dispelling some common myths with regards to chronic pain: http://mobile.abc.net.au/news/2016-08-16/myths-about-chronic-pain/7704554
“It is like a radio; if you turn up the volume, it does not mean the announcer is speaking louder, it just means that you are amplifying the sound.
Similarly, if the nervous system is sensitive, it is amplifying signals to the brain, which results in more pain — regardless of how much tissue damage there is.
We also know that things that fire together, wire together.
So if you often feel anxious when there is a twinge of pain during movement, then the areas of your brain that activate with movement, anxiety and pain all get very good at firing together.
This means that just movement or anxiety can activate this anxiety-pain-movement brain network. So you feel pain, without there actually being a danger signal from damaged tissue.”
Becoming a Supple Leopard by Kelly Starrett: Book Review
“After reading this part, I honestly didn’t want to read anymore. This was one of the best examples of fear mongering and bad science that I have read. He is literally taking your hand and walking you back to the dark ages of physical therapy of the 1950’s, when we used to believe pain comes from joint, tissues, bad posture and movement.”
“a growing number of physio and massage therapists who doubt there is credible evidence that purely mesodermal deformation is responsible for the therapeutic effects we obtain in manual therapy. Instead, they are generally satisfied that it is nervous system interactions that are the driving mechanism for pain relief and therapeutic effects, modulated by biopsychosocial factors. Furthermore, many also claim that manipulation deeper than the ectoderm is unnecessary and possibly not optimal. In that viewpoint, bruising would be considered excess force.”
Another confounding variable when it comes to determining whether a particular therapy is effective or not is the EFC or Expectation Fulfillment Confounder. Which, along with Confirmation Bias, Placebo, Regression to the Mean and other Confounding Variables, makes it next to impossible to determine whether a particular therapy is working through clinical evidence only.
“But hold on! We have to be careful here. Stability wasn’t measured. Just self reports of stability. And we don’t know what the patients were told. If they patients felt that they were unstable, were told that they scored high on self report measures on instability and then were given an exercise program that they were told addresses motor control deficits that contribute to stability with have an Expectation Fulfillment Confounder (EFC). Its not unusual that this subset would respond better because they have been primed to respond better. – Greg Lehman
“Flexibility is overrated, just like good posture. Gymnasts and acrobats need it, the average person doesn’t. Most people need greater power and control throughout their existing range of motion: that’s much more useful for performance and injury prevention.
Another critical concept is that stiffness is a sensation, not a physical property. People think they need to be more flexible because they feel stiff, but that sensation is rarely related to actually limited range of motion. Stiffness is more like a kind of chronic pain, difficult to troubleshoot, much more complicated than range of motion.”
-Paul Ingraham – PainScience.com
To reduce pain, we need to reduce credible evidence of danger & increase credible evidence of safety.
Lorimer Moseley. Explainer: what is pain and what is happening when we feel it? TheConversation.com.