DynamX Physical Therapy Newsletter
N E W S L E T T E R
Blood Flow Restriction Training Is Available At All DynamX Physical Therapy Locations!
BLOOD FLOW RESTRICTION TRAINING AT DYNAMX PT!
Blood Flow Restriction Training (BFRT) is a game changer for sports rehabilitation and performance needs. BFRT uses a unique tourniquet system that looks like a blood pressure cuff that can be applied to the arm or leg.
I N S I D E BLOOD FLOW RESTRICTION TRAINING AT DYNAMX PT! STAFF SPOTLIGHT EXERCISE ESSENTIALS
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N E W S L E T T E R
BLOOD FLOW RESTRICTION TRAINING AT DYNAMX PT! (Continued from outside) When the cuff is inflated to a specific pressure (depending on the needs of the athlete), it will reduce blood flow to the working limb. How is this beneficial? Reducing blood flow to the muscle allows you to work the muscle hard without putting a significant amount of weight on your arm or leg. The use of BFRT is quick and happens at various intervals during an exercise—8 minutes per move. Common Injuries That Benefit From BFRT Are: • Post-operative care for the arms and legs INSIDE:
• Blood Flow Restriction Training and Performance • Running Analysis
• Exercise Essentials • Did You Know?
• Achilles tendon injuries
• Rotator cuff injuries
• Tennis or golfer’s elbow
• ACL/meniscus injuries
• Non-union fractures
The Bonus Of BFRT: BFRT doesn’t only apply to an injury. If you’re into fitness and want to take your muscle gains, power and strength, recovery needs, and endurance to the next level, then BFRT is for you!
• Tendon injuries
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• Quad or hamstring tears
• IT Band injuries
If you or a loved one suffers from any pain, call TODAY to schedule with DynamX Physical Therapy!
• Patellofemoral injuries
Get Moving Today with DynamX Physical Therapy! www.dynamxpt.com
BLOOD FLOW RESTRICTION TRAINING AND PERFORMANCE
By using BFRT for an injury or your fitness regime, you will be able to increase your muscular strength and mass with loads that are as low as 20% one-rep max (1-RM). Your 1-RM is the most weight you can lift once for an exercise. In a typical gym setting for an athlete to put on muscle mass and strength, he or she would need to lift 60% of their 1-RM or greater. The mechanism behind BFRT is still being extensively researched; it’s thought that metabolites via anaerobic metabolism coupled with muscle protein breakdown can influence muscle flexing results. For the endurance athlete, BFRT can be used twice a week for muscular maintenance or to increase strength as your endurance training volume increases. If you prefer powerlifting or Olympic weightlifting, BFRT can be used 6-10 times per week without interfering with your high-training load.
As for Crossfitters, BFRT can be used to increase your muscle strength on a move that you may be weak with; for example, to increase your bench press strength, implement one workout per week with the BFRT bench press. Lastly, for athletes who play sports like baseball or basketball, BFRT can be used in between multiple games per week to help create muscle strength gains within a short time frame. And yes, BFRT is safe—completely regulated by the FDA. We use the Delfi Personalized Tourniquet System for BFRT, and it’s a tourniquet system device that is listed with the FDA and is specifically indicated for the BFRT experience. Your cuffed arms or legs will be in good hands.
To see more significant results, take your physical fitness and injury to DynamX Physical Therapy today to get started.
HEALTHY REC I PE ORANGE CRANBERRY BREAD
EXERC I SE ESSENT I ALS WE USE THIS EXERCISE FOR STRENGTH GAINS
• 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
BFR SQUATS
Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!
The tourniquet is placed on the highest part of the thigh. We typically perform 30 repetitions for the first set and follow up with 3 sets of 15 repetitions. The goal of the exercise is to feel muscular fatigue and have difficulty finishing the last few reps of each set.
Thisexercise ismeant tobepreformed in-houseunder thesupervision of a qualified DynamX physical therapist.
OUR SERVICES
BLOOD F LOW RESTR I CT I ON TRA I N I NG Blood flow restriction has been known to treat almost any upper or lower body injury, and it can also be used as a form of rehabilitation following surgery. DynamX offers Blood Flow Restriction Training at all locations! • Physical therapy • Pre and Post Surgical Rehabilitation • Non-surgical Injury Rehabilitation • Sports Rehabilitation • Hand Therapy • Athletic Recovery Services • Blood Flow Restriction Training • Running Analysis • Return to Sport Testing (i.e. after ACL repair) 3 8 3 7 5 4 7 9 5 9 2 4 4 3 7 2 7 2 4 3 1 6 4 3 1 8 3 4 8 1 3 5 6 1 8 1 2 DynamX Physical Therapy clinics utilize current evidence based treatment combined with Applied Functional Science ® . Each of our therapists has a certification or fellowship training in Applied Functional Science ® . We encourage you to come experience the difference. n° 315994 ABOUT US
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“Lily always motivates and encourages me. I’ve been to other PT clinics. DynamX by far is the best. Other’s quality should be measured with DynamX as the rule of thumb. I always feel better when I leave there. I am so happy about the service here. Thank you DynamX team.” - C.W. 6 http://1sudoku.com n° 318548 - LevelHard
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n° 36953 - LevelHard
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n°315994 - LevelHard
STAFF SPOTL IGHT
Play on yourmobile these puzzles and find their solutions by flashing the codes below : n° 318548 n° 310547 n°36953
LILLIAN SANGALANG, PT, DPT
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Lilly Sangalang is a physical therapist at our Los Angeles office. She has been practicing physical therapy for over 20 years. She has experience in outpatient and inpatient settings including Acute, Rehab and TCU. She is a graduate of De La Salle University in the Philippines. Lilly enjoys helping people recover from injuries and attain their functional goals. Lilly believes that the body heals itself with every injury and with guidance can return to a functional level given the right amount of time and care.
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