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Exercise Hacks Ep. 8 - Breathing and Bracing

[embed]https://www.youtube.com/watch?v=VHRCCRmeznQ[/embed]

Ideal movement and optimal strength development first begins with using the diaphragm as the primary muscle for respiration and for Intra-abdominal Pressure (IAP) or what is also known as the abdominal brace.

A frequent piece of feedback we receive at GP is that much of what we coach is the opposite of what most people have always heard. In regards to breathing and bracing, too many people have either heard or been coached to 'draw' or 'suck' in their abdominal wall. These tips only serve to rob people of stability and strength and play a role in low back pain.



In this video series we discuss how to test IAP for yourself. This is much more challenging that it seems. Insufficient IAP is many times due to poor diaphragm activity and its functional relationship with the abdominal muscles. Poor IAP indicates an underperforming core.

If you're dealing with acute/chronic pain, frustration with progress in the gym, or plateaus in athletic performance and haven't had your breathing and IAP assessed - you're missing out! Learning to properly breathe with the diaphragm can be the stepping stone to the realizing the potential you have when it comes to physical ability. Since breathing is foundational to correct IAP, the core cannot function as it is intended until breathing is normalized. The core is our body's powerhouse and it starts with breathing. It sounds too simple to be true, but improving your breathing can have profound impacts on pain and performance.

Re-training the breathing pattern and creating sufficient IAP cannot be fully covered in a series of 60 second videos. Want to learn more? Set up a consult with us. Assessing, coaching, and learning is very individual. When it comes to getting rid of pain and improving how your body works, GP's level of care, attention, and progressive instruction with our personalized training, chiropractic, and rehab will get you to your goals.

 
More related reading:

https://gallagherperformance.com/3-common-reasons-low-back-pain/

https://gallagherperformance.com/3-ways-breathing-impacts-health-performance/

 
https://gallagherperformance.com/solution-long-term-improvement-back-pain/

https://gallagherperformance.com/dns-solves-pain-improves-performance/

 

Exercise Hacks Ep. 10 - Loaded Progression for Shin Box Get-Up

[embed]https://www.youtube.com/watch?v=WwIba7PpgXA[/embed]

Keeping with the concept of core stability and hip mobility, the shin box has become a popular drill for improving hip rotation, eccentric loading of the hips, as well as reinforcing ideal intra-abdominal pressure (IAP) and core stability.

Ideally the shin box is performed in a progression of static to dynamic variations. Progressions are dependent upon the ability to achieve ideal external rotation in the lead leg and internal rotation in the trail leg while maintain an upright, braced torso with sufficient IAP.



While the shin box and its get-up variations are most popularly used as a warm-up/movement prep or 'mobility' drill, loaded progressions can be an awesome tool for increasing hip strength and neuromuscular coordination of force transfer through the hips and core.

This advanced progression of the shin box involves the hanging band technique with a safety squat bar. The hanging band technique is great for cleaning up technique and reinforcing proper stability and motor control. Failure to control your technique or movement will result in the hanging weighs to sway uncontrollably. The fight your body goes through to maintain stability and the control needed to avoid excessive sway does plenty to 'coach' one how they should be moving. There's tremendous value in utilizing exercises or movements that allow one to problem solve on their own. That's what makes this loaded progression an awesome tool.

Not only are you improving 'mobility' but you're also developing strength and doing so in a way that movement quality won't be compromised because of load. It's something that happens all too often with exercise. You see people sacrificing form and quality of movement for the sake of more weight on the bar. With this exercise it isn't going to happen. If you try to perform this exercise with too heavy a load that causes form breakdown, the movement isn't happening at all. Arguably, one of the biggest contributors to 'mobility' issues is poor form associated with mismanaged loading strategies - or basically trying to 'muscle through reps' at the expense of quality in movement. This ultimately will   cause joint issues and mobility restrictions as you place too much stress on your joints on a repetitive basis.

So what's the best solution to mobility issues?

Sometimes the best mobility drill is building the foundation of ideal technique in a well-designed strength training program that erases your weakness. And this loaded progression of the shin-box get-up does just that.

 
For more related reading:

https://gallagherperformance.com/do-you-really-need-more-mobility/

https://gallagherperformance.com/solving-movement-problems-entertainment-vs-effective/

https://gallagherperformance.com/the-best-exercise/

https://gallagherperformance.com/unlock_your_potential_with_this_powerful_tip/

Stop Chasing Shortcuts

When it comes to health, fitness, or athletic goals, there is no secret. There is no special exercise class, no special equipment or supplement. There is no magic. Yet people keep looking for one.

The truth is there are no shortcuts and anyone promoting shortcuts is lying to you. And if you bought it, you were buying 'hope' only to discover you actually got a bunch of nonsense that left you disappointed and frustrated.

Chasing shortcuts is a mentality that is robbing people of not only achieving their goals, but the ability to maintain them. If you some how think that serious health and fitness goals are able to be achieved with anything less than 100% commitment, dedication, discipline, and will power to sacrifice for your goals - there is nothing anything or anyone can magically do for you.



Spend your time, energy, and resources on what does work instead of chasing shortcuts. Recognize the work it is going to take and commit 100% to your goals.

Is this easy? No way. Most want something only when it's convenient or when it's easy to prioritize. They prefer the sound of some shortcut that will get them where they want to be - with less effort, less time, or without changing anything.

Where are you getting advice? Who are you listening to? Are they simply trying to sell you a BS program or product? Stop listening to this nonsense. It doesn't work. What works is tried and true sustainable actions with long-term focus.

Sustainable actions may be tedious and boring. But you know what isn't boring? The results sustainable actions consistently produce and the ability to maintain them. Ask anyone that's ever achieved anything worthwhile - in business, academics, or athletics - they all found success in doing the tedious and boring. All day. Every day.

Health. Fitness. Performance. Nutrition. They're no different. They are all lifetime pursuits. It's called a 'lifestyle' for a reason -you have to be in it for life. The question is do you value your goals enough to commit to the level of work, dedication, discipline, and will power needed to achieve them?

Change your mindset. No excuses. No shortcuts. Just results.

 
More related reading:

https://gallagherperformance.com/what-is-natural-talent/

https://gallagherperformance.com/attitude-is-everything/

https://gallagherperformance.com/learning-through-misconceptions/

https://gallagherperformance.com/training-tip/

https://gallagherperformance.com/dns-solves-pain-improves-performance/

Exercise Hacks Ep. 11 - Train the Abdominal Slings for a Functional Core

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Two common sites for pain and movement problems are the low back and sacroiliac (SI) joints. The SI joints are a common site for sensitivity due to biomechanical overload.

Once we have screened for sensitivities, pain generators and movement dysfunction, the presence of SI joint dysfunction is often found along with poor abdominal sling function. Chiropractic adjustments are great for addressing joint dysfunction, but we must train movement through specific exercise.



Addressing abdominal sling function is critical as the SI joints receive stability from the force closure our musculature provides. Poor function of these abdominal slings results in poor stability (and often pain) in the SI joints during walking, running, squatting, lunging, bending, pushing or pulling.

Our abdominal slings are present on the front (anterior) and back (posterior) of our core. The anterior sling being made of the pec major, external oblique, internal oblique, and transverse abdominus. The posterior sling being made of the latissiums dorsi and opposite glute complex.

These exercises demonstrate how to strengthen the abdominal slings as a functional unit. You want to think transverse plane.

Cable chop variations are great for the anterior sling. Cable chops are excellent for building a functional anterior sling for stability and efficient force transfer, especially for front side mechanics as it relates to running, sprinting, jumping, and throwing.

The posterior sling can be targeted with Single-leg Romanian deadlift (RDL) variations as shown. Drawing tension through the lats and glutes provides the stability in the posterior sling to improve motor control of the lumbopelvic region for efficient hip extension. Clean, efficient and - at times - powerful hip extension is critical to a number of athletic movements as well as daily living.

Our hips should be the "King of Motion" in the body, yet many of us deal with tight hips and painful backs or SI joints as a consequence. Our hip movement must be trained and optimized, but the hips will only be as efficient as the abdominal slings allow.

For improved function and less pain, think outside the box when it comes to your abdominal training. Function serves a far greater purpose than aesthetics.

Give these exercises a shot. Let us know your thoughts or questions!

 
For more related reading:

https://gallagherperformance.com/beginners-guide-injury-recovery/

https://gallagherperformance.com/improved-approach-chronic-pain-management/

https://gallagherperformance.com/3-exercises-athletic-mobile-hips/

 
https://gallagherperformance.com/exercise-hacks-ep-8-breathing-bracing/

https://gallagherperformance.com/do-you-really-need-more-mobility/

 


 

Clinically Pressed Podcast Episode 38

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Clinically Pressed Podcast Episode 38

Had the opportunity to sit down with Joel and Kyle of Clinically Pressed and answer their questions.

Clinically Pressed is committed to sharing as much useful and applicable information as possible to their audience. Comprised of a PhD, DC and ATC, the CP podcast that seeks to make the complicated simple. CP wants to connect you with experts in their fields - all at no cost to you. They want their audience to be able to access information as easy as possible. Be sure to check them out on the web, on their social media, and support them on Patreon. Also be sure to check out their free weekly newsletter - Total Athletic Therapy.

Website: clinicallypressed.com
Facebook: Clinically Pressed
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YouTube: Clinically Pressed
Newsletter: Total Athletic Therapy
From the Clinically Pressed website, here the notes from the show:

0:00- Episode introduction and check out Paragon Nutrition for some of the most effective and well done supplements on the market.  Use code “CP15” for 15% off at check out.

1:26-CP Intro Video: Courtesy of Justin Joy of “Elder Pine Media”  Contact: This email address is being protected from spambots. You need JavaScript enabled to view it.

2:04-Welcome Sean Gallagher DC of Gallagher Performance and the connection to Palmer College.

3:38-The sports injury department at Palmer and it being one of the only in the country.

6:00-Dr. Juehring of Palmer and his clinical experience along with his athletic background make him one of the hidden gems in the industry.

Continue reading

Training to Maximize Athletic Potential

When it comes to athletes, critical developmental stages begin at an early age. As children mature, they progress through these important developmental stages during their growth and maturation process. If long-term athletic development is of any importance to the coach, parent, or athlete, specific aspects of athletic development must be addressed at appropriate time periods, otherwise the chances of the athlete reaching elite status is reduced.

The model used at Gallagher Performance began with a review of research and methods utilized in child and athletic development around the world. Through the review of current and past training methods used with elite athletes, it was concluded that to truly address athlete development, a new way of looking at how to properly structure “Strength and Conditioning” programs must be considered.
The reason is because early specialization in sport is becoming increasingly more common amongst children in the United States, and it’s not working. The rationale behind such a decision typically being if a child plays one sport, year round, they will be more advanced than their peers, more likely to be the ‘star’, get recruited, and/or possibly go on to make millions.

Recent research from UCLA reveals that early specialization in sport has very poor connection with young athletes achieving elite status. A survey of almost 300 NCAA Division I athletes found that 88% played two or three sports as children and 70% did not specialize in one sport until after the age of 12. These findings were already understood in former East Germany and USSR within their youth development programs.

Studies in former East Germany and USSR found that children who went through an early specialization program did have more immediate improvement in their performances. But these children also had their best performances between the ages of 15-16, had greater inconsistencies, many quit or ‘burnt out’ by the age 18, and they had greater rate of injuries because of forced adaptation compared to children who played multiple sports and specialized later in life.

Long-term athletic development is a process that occurs over many years. This is not an “8 week program”. Rather, it starts at an early age and continues on into adulthood. Long-term athletic development is about progressive development and must be approached accordingly. It is not simply a linear process, but is one that must be highly individualized to assist the athlete in reaching their full potential.

The greatest challenge to coaches, parents, and athletes is the understanding of how difficult this process is. Young athletes are continually dealing with massive changes in physical attributes, brain function, and sport skill acquisition. These all must be managed simultaneously while stressing the concepts of hard work in a positive environment.

For more reading on how we approach sports performance training for athletes, click on the links below:

https://gallagherperformance.com/the-value-of-in-season-training-for-athletes/

https://gallagherperformance.com/why-specificity-in-your-training-plan-matters/

https://gallagherperformance.com/early-specialization-in-sports/

https://gallagherperformance.com/guidelines-for-selecting-a-strength-coach-or-personal-trainer/

https://gallagherperformance.com/commonmistakesindevelopingyoungathletes/

https://gallagherperformance.com/3-benefits-of-integrated-training-and-therapy/

Exercise Hacks Ep. 6 - Deadlift Variations for a Functional Core

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In this video we discuss two deadlift variations that will build rock solid functional core strength - the suitcase deadlift and pitchfork deadlift.

The suitcase deadlift and pitchfork deadlift are two deadlift variations that will expose energy leaks and strength imbalances real quick. Building a functional core often requires unconventional methods that go beyond aesthetically driven exercises. While unconventional these exercises force the lifter to generate total body tension to complete the lift - which makes them an awesome tool to teach lifters how to generate and maintain tension during squats, deadlifts or heavier training.
Each variation offers something unique.
1) The Suitcase Deadlift -  targets the lateral stabilization system or lateral line in the body as detailed in Anatomy Trains. The lateral line will create or resist lateral bend in the body and serves as a 'brake' for lateral and rotational movements of the trunk. The lateral line runs in balance on both the right and left side of the body from the skull down to the trunk and lateral aspect of the hips, thighs, calves and mid-point of the foot.
2) The Pitchfork Deadlift - this variation of the pitchfork deadlift also targets the lateral stabilization system while forcing the lifter to resist rotation. It really hammers the spiral line detailed by Thomas Myers in Anatomy Trains. The spiral line is responsible creating or resisting rotations in the body. The spiral line is a myofascial sling that includes musculature that begins in the neck down to the opposite shoulder and then to the same side hip, knee, and foot arch, then up the back of the body to rejoin the fascia on the skull. 
The bonus is both these exercises will reinforce patterns of stabilization in the body that are essential to movement.
These exercises are advanced and it is not recommended to go try them just to see if you can do them. They require a certain level of stability, coordination and strength to be able to do. Respect the process needed to progress to these exercises.
 
More related reading:

https://gallagherperformance.com/movement-improves-brain-function/

https://gallagherperformance.com/athletes-do-not-need-balance-to-be-successful/

https://gallagherperformance.com/the-essentials-of-speed-training/

https://gallagherperformance.com/fascia_muscular-adhesions_how_they_relate-_to_pain_and_overuse_injuries/

https://gallagherperformance.com/the-best-exercise/

 
 

Exercise Hacks Ep. 7 - Core Stability for Shoulder Mobility

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In this video we discuss a very relevant truth when it comes to the shoulder - sometimes your shoulder pain is not a shoulder problem.

The inability to properly stabilize the rib cage and pelvis as well as having adequate movement in the thoracic spine can result in problems associated with the shoulder blade or shoulder joint itself. As a general rule, reduced mobility or stability in one area of the body will result in compensations in other areas. These compensations often take the look of reduced movement quality, joint/muscle stiffness, or poor movement control.

To correct the problem you must first identify the true cause.

This video demonstrates an exercise progression that can help improve core and scapular stability as they relate to shoulder motion. The plank variation utilizes single elbow support on one arm and a slider with a reach on the opposite arm all while being performed from support on either the knees or toes.

Some tips and pointers to keep in mind during the set-up and execution of this exercise:

  • Choose a support position (knees or toes) that enable you to maintain proper posture and support without compensation during the exercise.
  • Brace the core with proper intrabdominal pressure (IAP), maintain a neutral spine and pelvis
  • Shoulders, rib cage, and hips shoulder remain parallel to each other. Think about maintaining a 'table top' position from shoulders to hips.
  • Keep the chin tucked and maintain a neutral head and neck position.
  • The only movement that occurs is from the hand/shoulder on the slider. Perform a reach straight ahead and return to the starting position with hand next to the shoulder.
  • Perform 2-3 sets of 5-8 reps per arm and switch sides. Be sure to give yourself adequate rest between sets and allow for enough recovery.
Dealing with shoulder pain? Give our office a call and set up an appointment so we can customize a rehab program tailored to you.

 
 
More related reading:

https://gallagherperformance.com/powerful-innovative-approach-improving-body-functions/

https://gallagherperformance.com/beginners-guide-injury-recovery/

https://gallagherperformance.com/finding-a-solution-to-your-shoulder-pain/

https://gallagherperformance.com/solving-movement-problems-entertainment-vs-effective/

Pistol Squat or Skater Squat - Which is Better?

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In this short video we discuss a commonly performed exercise in some group exercise or fitness classes as well as sport performance training programs - the pistol squat.

The pistol squat is a challenging exercise. For some it is a competitive exercise and one that they must train and improve.

However, what if you aren't training to compete in an event that includes pistol squats? What if you are training for general fitness or sport performance and want a better alternative? An alternative that will build great single-leg strength and control, and have better transfer to improving athleticism, speed, all while keeping the joints healthier?

Enter the skater squat.

You see for many people, the pistol squat can contribute to unnecessary compressive forces on the spine and hips that can lead to pain and movement intolerances. This is an unwanted result of training or exercise. Who wants to spend weeks working out only to takes weeks off due to pain or injury?

And these reasons are exactly why the skater squat becomes a better alternative to the pistol squat. You get a uniquely challenging single-leg exercise that builds strength, is more friendly to the spine and hips, and more closely mimics the dynamics of running, sprinting and skating.

As always, Gallagher Performance is here to answer your questions when it comes to exercise, rehabilitation, chiropractic, and sport performance. Watch the video to learn more.

More related reading:

https://gallagherperformance.com/ultimate-runners-guide-to-injury-prevention/

https://gallagherperformance.com/the-best-exercise/

https://gallagherperformance.com/solution-long-term-improvement-back-pain/

https://gallagherperformance.com/advanced-training-for-elite-athletes/

The BEST Way to Recover from Tendon Pain

[embed]https://www.youtube.com/watch?v=yzgQdT5KcI0[/embed]

Based on updated modern knowledge of tendinopathy, tendinitis, or tendon pain, let's shed some light on the best ways to rehabilitate for complete recovery. Part of this discussion will bust several "myths" or "misconceptions" that have existed about the treatment and management of tendon pain.

  1. MOVE! It is best to avoid complete rest as movement and blood flow is the driving force to the recovery and healing mechanisms of the body. Complete rest is ineffective as it decreases the ability of a tendon to handle load. Rather, you should reduce loads to a level that the tendon can tolerate and gradually rehabilitate the tendon back to proper function. It's important to understand what your movement sensitivities and limitations are and adapt accordingly. Being told to completely rest is poor advice as medical understanding of healing tendinopathies has greatly improved.
  2. PRIORITIZE ACTIVE REHAB OVER PASSIVE TREATMENT. Again this builds off our first point. Active rehabilitation that requires the movement of your body through proper joint range of motion under appropriate pain-free loads is proving to be the golden standard in recovery from tendon and joint pain. Passive treatments such as electric stimulation, laser, ultrasound, taping and cupping have very little evidence to support their long-term efficacy in treatment outcomes. But people love them cause they are easy. They are done to you, not by you. Sure they may provide short-term symptom relief, but they do little in regards to long-term progress. Why? Because these treatments do nothing in regards of improving the ability of the tendon to absorb and handle load. Therapeutic exercises aimed at restoring proper movement patterns with progressive loading is the key to retraining the ability of the tendon to handle load appropriately. Thus resulting in successful long-term outcomes from tendon pain. The reality is, the most effective stuff is usually the hard stuff. This is true in training, nutrition, and recovery. The hard stuff is always more effective than the easy stuff. Sure you may need some passive treatment to help control pain, but you will never fully heal a tendon without long-term focus on exercise-based rehabilitation.
  3. STOP IGNORING YOUR PAIN. Pain is the your body's way of telling you that the load you are placing on your tendon is too much. You must stop ignoring this and reduce your training load, volume or frequency. Again tendon pain is caused by routinely overloading the tendon. If you continue to overload your tendon, why do you ignore the pain or expect it to magically heal? Don't ignore the pain and realize your body is sending your a message that's worth your attention.
  4. DON'T STRETCH YOUR TENDONS. Stretching your tendons will only serve to further irritate and exacerbate your tendon pain. Stretching tendons can be detrimental to their structure and health. Our tendons work like a spring, absorbing and releasing forces as we move. Tendon stress is at it's highest when we do activities such as sprinting, jumping and throwing. This is when the spring function of a tendon is most critical. This is important to understand, as for many people they may only experience tendon pain during sports or exercise. If you stretch a spring, you will compromise it's function. Springs don't need to be flexible so please don't stretch your tendons.
  5. AVOID SHORTCUTS WITH REHABILITATION. When it comes to tendon pathologies or tendon pain, there are no shortcuts in rehab. There is no magical potion or pill or modality. Treatments or interventions that promise cures often provide short-term pain relief only for the pain to come back again. Even injection therapy has shown to be effective only when exercise-based rehabilitation is not. You must realize that our tendons need time to rebuild strength and proper function. Often they need a significant amount of time and rehabilitation can take months. If exercise-based rehabilitation is not a priority, then we have our answer as to why many deal with chronic or recurrent tendon pain as they aren't addressing the reason why their tendon pain developed in the first place.
More related reading:

https://gallagherperformance.com/solving-pain-influence-czech-rehabilitation-techniques/

https://gallagherperformance.com/prevent-re-injury-integrated-training-rehabilitation/

https://gallagherperformance.com/improved-approach-chronic-pain-management/

https://gallagherperformance.com/chiropractic-rehab-dns-treatment/

Post-Surgical Rehab Success is All About Team

Recently, Shannon Perrine of WTAE Channel 4 News in Pittsburgh featured a story on a patient of ours, Karla White. The focus of the story being Karla's same-day hip replacement surgery. It was a short, yet informative piece on the work of her surgeon and the rehabilitative process with special attention to the factors that played a role in a very successful outcome. If you have not seen the story, head to our Facebook page and check it out. All of our social media links are here on the website. You'll find them at the top of the page.

After the story aired yesterday, I had a number of thoughts that came to mind. Primarily these thoughts centered around how many medical professionals and the general public have a misunderstanding of the training and qualifications of chiropractors and strength & conditioning specialists. Especially as they relate to rehab, be it from injury or surgery. Many may find it unconventional and, at times, silly that one seeks out the professional help of a chiropractor or strength coach for the oversight of their rehabilitation.

Traditionally, once a patient is ready to begin post-surgical rehab, this process is guided by a physical therapist. It’s conventional thought and accepted practice.  You have surgery, then you go to physical therapy.

That said, there are post-surgical patients who will seek out a chiropractic rehabilitation specialist to manage their rehabilitation. And, depending upon the setting and patient, strength & conditioning specialists may be involved as well.

Now there may be a few thoughts running through your mind right now. Maybe thoughts such as:

“Wait….chiropractors aren’t qualified to do post-surgical rehab!”
“Why would you use a strength & conditioning specialist for a rehab patient? Those are only for athletes!”
This news story has opened up the opportunity to help educate, so let’s address these questions or concerns.

Are chiropractors qualified for post-surgical rehab?
The reality is, when patients seek a provider for their post-surgical rehab, they may choose to seek a professional who is not a physical therapist. Some may not have the flexibility to make their own decision, but for those patients are looking for the best person for the job and they will exercise their right to make that decision. Regardless of title (PT or DC), patients must be in the hands of a provider who has the professional training and expertise to handle their rehabilitation appropriately. Providers must be competent and efficient for the sake of minimizing post-surgical complications and improving outcomes.

I’ve highlighted this before in previous writings, but my residency truly provided professional training very few chiropractors ever receive. During my 3+ year residency, I managed or co-managed numerous spinal, shoulder, hand/wrist, hip, knee, and foot/ankle post-surgical rehabilitation programs. Our department at Palmer College of Chiropractic worked with local orthopedic and neuro surgeons to co-manage routine as well as highly complicated surgical cases within the Quad City area. Meaning, we saw everything from athletic injuries to total joint replacements.

I don’t stress this to simply pump my own tires, but to convey to our audience that I’m not new to post-surgical rehabilitation and there are chiropractors out there that have similar training and expertise as well. We don’t exist on the level of physical therapists nor are we claiming to be physical therapists. Physical therapists have their own unique training and skill set. The ones I know do outstanding work for their patients.

The point I’m trying to make is that it is possible for chiropractors to have a background in functional and post-surgical rehabilitation. These chiropractic rehabilitation specialists are qualified and are capable of successful post-surgical rehab outcomes.

What is the value of Strength & Conditioning during post-surgical rehab?
For all those that want to be evidence-based, exercise and strength training literally helps more musculoskeletal conditions that all other treatments. The same can be said of post-surgical rehab as it is all about regaining range of motion, strength, and functional capacity. If you have the privilege of having a knowledgeable and qualified strength & conditioning specialist in your corner, they will provide enormous value to the post-surgical recovery process.

Yes, the involvement of strength coaches may be more commonly used in the athletic world, within the collegiate, professional and international ranks. But, when available in the private sector, they add an immense advantage as the rehabilitative process is very time sensitive and it’s critically important no time is wasted. The more quickly a post-surgical patient can regain adequate strength and movement quality through gradual exposure to the functional demands of strength training, the more quickly they are able to return to their activities of daily living, job, or sport with confidence and minimal complication.

Strength coaches are experts in what almost all musculoskeletal conditions will benefit from: exercise and strength training. Keep in mind, they must have the appropriate qualifications. Not all strength coaches are created equal and those that are capable of being involved with a post-surgical patient are rare. I can't stress that enough. These professionals understand their role and the best results are seen when they work together with the rehabilitation specialist to ensure ideal outcomes for the patient.

Post-Surgical Rehab Success is All About Team
The success of the post-surgical rehab program is not solely dependent upon any one specific individual involved in the process. Successful post-surgical outcomes take on a team dynamic. In this case, the surgeon, rehabilitation specialist, strength & conditioning specialist, and patient all had critical roles.

The Surgeon
For Karla, she had a tremendous orthopedic surgeon in Dr. Julius Huebner. Due to a congenital condition and progressively worsening degenerative joint changes to the left hip, Karla underwent direct anterior approach total hip replacement in late May 2016. This surgical approach is essentially a “surgical strike” as described by Dr. Huebner in the video. His surgical procedure resulted in no damage to adjacent tissues and structures. The procedure was a precise as you can get, enabling same-day hip replacement surgery and a faster recovery.

The Rehabilitation and Strength & Conditioning Specialists
In preparation for her surgery, she worked with the team at Gallagher Performance during the months prior to her surgery to improve her post-surgical rehab outcomes. Her pre-surgery rehab program enabled Karla to remain as functional as possible during that time. Pre-surgical rehab programs are never easy and quite challenging. However, Karla is a tremendous patient who demonstrated nothing but commitment and patience, knowing that the work she did prior to surgery meant having that much less to do post-surgery.

Likewise, during the course of her post-surgical rehab program, Karla worked one-on-one with either myself or Ryan. I managed the early phases of her rehabilitation recovery, implementing manual therapy and exercise. This continued as she progressed to more strength training focus in her rehab. That's when Head Performance Coach, Ryan Gallagher, designed and implemented her strength & conditioning program.  The collaborative focus was on developing ideal movement patterns to spare her joints, thus improving the health and relative function of her legs, hips and spine. Exercise selection and progressions were based on post-surgical guidelines, tolerances, and functional capacity all while ensuring adequate strength and movement control were demonstrated.

The Patient
As for Karla, she was the ideal patient.  She was compliant and motivated throughout the entire process. Karla loves to be active and workout, which only added to her motivation. A motivated patient is so refreshing to work with for countless reasons. The rehabilitative process can be frustrating at times, with obstacles and ups-and-down marking the road. As challenging as rehab can be physically, rehab can be even more challenging mentally. To her credit, Karla was always willing to work, even when she was frustrated or progress was slow. She always worked hard and focused on the little details. It’s because of her attitude that she demonstrated and her drive to regain the quality of life she desired that she is where she is today.

Summing Up
The combined team effort was the key to the success of this post-surgical rehab story. This theme must be present to ensure a patient has the outcomes they desire. It’s a privilege to be involved, providing our services to complement the team effort required during the post-surgical process as we recognize our role in the rehabilitative process. We thank Dr. Huebner for his medical expertise, Karla for being outstanding to work with, and WTAE’s Shannon Perrine for her excellent coverage of the story.

At Gallagher Performance, our focus is on developing the resilience of our clients and patients. We are committed to utilizing cutting-edge, patient-focused progressions to help every individual we work with not only achieve but also exceed their goals. With our extensive training and knowledge in chiropractic, manual therapy, sports injuries, rehabilitation, and performance-based training, we work with all individuals who are interested in living healthy, active, and pain-free lives.

More related reading:

https://gallagherperformance.com/3-simple-steps-to-reduce-your-risk-of-sports-injuries/

Solving Movement Problems: Entertainment vs Effective

The value of movement is undeniable. But the industry of movement has become a bit of a circus.

I have seen some doctors, therapists, and trainers using the label of “movement provider” lately and while I’m not quite sure what that means, I can speculate as to what they are trying to communicate. Yes there are many universal truths when it comes to human movement, health and performance, but the true pioneers of movement are few. Social media has created a tool for spreading quality information and education. I understand leveraging social media can become incredibly valuable to a business. However, when it comes to movement, exercise, and fitness, social media has become more entertainment than substance.

It’s become a sea one can easily become lost in, caught up in the wow factor of challenging movement drills and variations while others are less likely to engage with more of a simplistic focus. Movement providers from licensed healthcare professionals to run-of-the-mill trainers pop up all over the worldwide web and social media sending messages that may seem conflicting. There’s more information than ever yet many people searching for solutions are more confused than ever. The industry seems to thrive on confusion more than any other. Confusion creates dependence and the industry loves confusion because someone has to have the answers. They want to build an audience.

But are you building an audience based on your information being entertaining or effective?

Sadly it seems that he who yells the loudest, gets the most followers and gets the most attention must have the answers right? I mean they do have 62,000 followers, they must know their stuff? Not necessarily. Entertaining may score you points on social media, but effective scores you points with patients and clients. Yes there are extremely effective movement experts with massive followings, but I doubt they exist in the real world in the masses like they do on social media. If you’re chasing entertainment yet don’t know how to effectively get someone from point A to point B, it’s all smoke and mirrors.

While overhead lateral rotational lunges with hanging bands may score thousands of views on Instagram, does it have any significant relevance? From a clinical perspective, those who treat patients regularly know the majority of what entertains on social media has little transfer to patient care. The reality is that the majority of patients with musculoskeletal issues have lost the ability to perform basic human movement. There is a reason why the lumbar disc patient is a disc patient. Most of them are deconditioned and lack adequate strength, motor control, mechanics and proprioceptive awareness not only in their low back, but likely in their feet and hips as well. They need the basics. The fundamentals. Problem is the basics aren’t sexy and don’t get you likes or follows on social media. Advanced progressions of basic human movements make up 90% of what’s on social media, yet in the office 90% of our patients only need the basics. The same can be said for the population that works with a personal trainer or strength & conditioning professional. They often need the basics and just building off them.

The majority of patients and clients need to master the basics without the need of external resistance. For most, simply working against the resistance of their own bodyweight is sufficient. Problem is, if you take away the bands, the barbells, the kettlebells, the dumbells, the cables and sliders from some doctors, therapists, and trainers, they will struggle to think of exercise progressions/regressions to yield better movement by simply using one’s own body. The really good movement providers can achieve improvement without the need of equipment. This may be incredibly simplistic and not score big points on Instagram or Facebook, but you’d be surprised at how challenging the basics and their variations will be. So if you are using social media as your reference library on how to rehab your own injury, rehab a patient, or create a workout for your next training client, I would be incredibly cautious.

Sure the squat may be basic, but how many are actually capable of a proper bodyweight squat? The answer may surprise you. Yet how many are capable of a proper squat before heavier and heavier loads are introduced or they try an overhead, band-resisted, anti-rotational squat? I’m gonna bet not many. If you’re capable of performing an overhead, band-resisted, anti-rotational squat with ideal form, great. You’re part of less than 1% of the population that is capable. The other 99% need more of the basics and arguably may never need to do that advanced of an exercise. Most won’t even have the desire as they won’t see the relevance.

The basics may be boring, but they are incredibly effective. We all need them. The basics serve as the foundation. What kind of basics are we talking about? If I was to build a short list of basics to ask yourself, it would look something like this:

  • Are you able to breathe without excessive chest or shoulder movement?
  • Are you able to balance on one-leg for at least 60 seconds?
  • Are you able to balance on one-leg (eyes closed) for at least 30 seconds?
  • Are you able to hold a plank for at least 60 seconds?
  • Are you able to hold a side plank for at least 30 seconds on each side?
  • Are you able to perform a lunge with ideal form and control?
  • Are you able to perform a squat with ideal form and control?
  • Are you able to raise your arms overhead with ideal form and control?
  • Are any of these movements painful?
  • Are any of these movements difficult to perform due to tightness or restricted range of motion?
If you have answered, “Yes”, to one or more of these questions, you are lacking the basics. Lacking of these basics has been correlated with increased incidence of back pain, neck pain, hip pain, knee pain, foot/ankle pain as well as reduced athletic ability. And believe it or not, no equipment is needed to help someone achieve these basic standards. All you need is your body and the ground. This is what the really good movement providers understand and it’s all they need to work with.

Why are the basics so important?

People want to exercise to get in shape and improve their health yet most of us aren’t in shape to exercise. When we loose the basics – the fundamentals to human movement – more complex or more demanding activities will take a toll on our body. If the basics are challenging yet you wonder why you have knee pain after running or why your back kills after leg day, you now have some possible answers. Our body will eventually pay a price when higher and higher demands are placed on an inadequate foundation. Make a point to master the basics and never loose them. Your movement provider should be capable of helping you achieve the basics. In doing so you’ll realize a quality of health and physical ability that may have previously seemed impossible to achieve.

More related reading:

https://gallagherperformance.com/prevent-re-injury-integrated-training-rehabilitation/

Prevent Re-Injury with Integrated Training and Rehabilitation

The majority of us will not get through life without sustaining some degree of injury. The joints of the back, shoulder, hips, knees and ankles are all very common injury sites for not just athletes, but the general fitness population as well.

Most injuries that develop over time tend to have one thing in common, a breakdown in the human movement system. Meaning it could be that you are performing specific movements with sub-optimal technique or perhaps muscle imbalances are responsible for your symptom presentation. Regardless of the reason for injury, the goal is the same; to make movement more efficient to ensure that once training or competition resumes, the chance of re-injury is minimal.

Efficiency of movement is rarely a goal achieved in therapy. Incomplete rehabilitation in athletes and the general fitness population has lead to a re-injury epidemic. The problem is rooted in either the push to return athletes to the field as quickly as possible or rushing patients through the rehabilitative process.

With the ever changing landscaped of health insurance, the overwhelming majority of athletes and patients deal with increasing out-of-pocket expenses and limited number of therapy visits. Ultimately, many patients never complete their rehabilitation process.

This may be for a number of reasons, but in most cases athletes or patients are discharged once specific objective and ADL (activities of daily living) measures are satisfied. Sure you may have minimal to no pain, full range of motion and seemingly adequate strength resorted, and basic activities are easy to perform, but this does not ensure you are ready to resume training and competition.

And this is exactly where most get stuck.

They are lead to believe they are ready to resume sport training or their exercise program, but soon after resuming they realize they aren't as ready as they thought they were.

The transitional period between rehabilitation and performance-based training is the most critical period to ensure complete rehabilitation and that the transition back into training and competition carries minimal risk of re-injury.
Sadly, due to points made previously about the state of healthcare, many personal trainers and strength coaches are finishing off the rehab process.

Why do I say sadly?

Frankly, the majority of personal trainers aren’t educated enough to be overseeing such a delicate process, yet many position themselves as psedo-therapists. I’ve lost count of how many personal trainers I’ve seen giving “massage” or performing “joint mobilization” during their training sessions. They have no training or qualifications to perform such work and ultimately the person at most risk is the individual they are working on. Word to the wise: if your personal trainer is performing such work on you and has no license to perform such work, run the other way and seek out a qualified professional.
Within the fitness industry, there has been a large growth in facilities that blend rehabilitation with prevention strategies within strength and performance based training programs. Done well and overseen by qualified professionals, this is a great way to manage what is seen both in a rehab and training setting. This process should not be handled improperly. Implementing “corrective” or therapeutic exercises strategies into a performance-based training program should be lead by qualified professional(s). There used to be a gap between the professionals in the therapy and strength & performance world. Progressively though, that gap is slowly closing as more therapists crossover into the world of strength & conditioning.

Returning from injury isn’t and shouldn’t be a quick process. It’s far better to train smarter through the process. Improving on the function of the body while adding qualities such as endurance, strength, reactivity, power, etc. will help ensure successful outcomes. It’s less about isolation and more about training systematically to re-groove movement patterns. For anyone who has suffered an injury, they all want to get back to their previous level of function while also building the confidence they will not re-injure themselves. It can and will be a detailed process that involves rest, manual therapy directed at specific joints and soft tissues, as well proper exercise progressions. And yes, this means regressing, substituting, and even just slowing down exercises until they are owned.

Once movement and exercises are owned, it opens the door to further progressions in a performance-based setting to help ensure a more complete rehabilitation resulting in reduced risk of re-injury. This has become a huge part of what we do at Gallagher Performance as we successfully help our athletes and patients resume an active, pain-free lifestyle.

More related reading:

https://gallagherperformance.com/technique_and_performance/

A POWERFUL, INNOVATIVE APPROACH TO IMPROVING HOW THE BODY FUNCTIONS

The Gallagher Performance approach will improve the way your body moves and functions. 
Simple yet effective changes to improperly functioning muscles and joints will allow the body to make immediate shifts toward working as a functional unit. Thus reducing pain and enabling higher levels of strength, speed, and power with greater resilience.

The results are incredible. Time and time again, our patients and athletes quickly change from a state of pain and tension, to a state of relaxation primed for performance. This all comes back to assessment and knowledge. When we do the right thing, the body responds immediately.

The methods used at Gallagher Performance are utilized internationally by elite athletes, sports teams, and health practitioners. Not only are we able to efficiently and effectively treat injuries and enhance sports performance, our methods are also powerful tools for stress management, quickly breaking common patterns of movement dysfunction related to chronic pain. The methods have international recognition and no provider, therapist, or trainer in the Pittsburgh area has  the training and background in these methods that Gallagher Performance offers, making us truly unique. 
HOW DOES THE GP SYSTEM WORK?
Our body is designed to breathe and move. In order to breathe and move, our body finds ways to accomplish these tasks, and it’s willing to do so in efficient or inefficient ways. Our breathing and movement can develop compensation patterns or “key dysfunctions” that become the target of successful musculoskeletal treatment.

These compensation patterns cannot be ignored, as they put us at risk of poor sport performance, tension, or pain.  Our body’s ability to overcome the stress of life can result in reduced movement quality and energy levels. Measurable reductions in stability, strength, power, mobility, and stamina are often the result. Our body becomes less resilient, increasing the chance for fatigue and breakdown.

If you experience a traumatic event or injury, you know exactly what I’m talking about. Post injury, you’ll notice the slow and gradual decline in energy, function, and performance. Compensations begin to manifest in order for us to avoid pain and accomplish daily tasks. The result may range from noticeable decline in energy, to impaired function of muscles and joints, to chronic pain which long outlasts the initial injury.
It is almost inevitable nowadays for the majority of us to experience the effects that stress, injury, and/or compensation has on the human body.  And it can be simple to reverse those effects when you focus on what your body needs to regain ideal function.
The system at Gallagher Performance starts by testing how your body is currently functioning, so that changes can be clearly measured. This is accomplished through evaluating joint restriction, muscle activation and strength, and functional patterns of movement.

Once compensations are identified, we target “zones” to help activate the body to perform better. These “zones” can be a specific muscle, group of muscles, joints, or a combination.

Once we activate, we have to integrate. In order to do this, we run through the body’s movement patterns, testing and activating along the way to enable muscles and joints to regain their ideal function. Then through cueing and exercise, the brain can integrate improved patterns of movement, allowing you to move effectively and efficiently.

A body that moves better has less stress and less pain, allowing you to work at greater capacity and with greater energy.
That doesn’t mean you’ll suddenly be indestructible for the rest of your days. That would be too good to be true. After all, it you enjoy being active and testing your body’s limits, you are going to feel it. Our movement patterns need reminding and that’s why we use targeted home exercises to help the body reinforce ideal function and keep compensations from returning.

The methods and techniques used at Gallagher Performance are proven to be effective in getting people out of pain and elevating performance. We truly offer unique, powerful tools for control over your own health and performance.
More related reading:

https://gallagherperformance.com/chiropractic-rehab-dns-treatment/

https://gallagherperformance.com/tendinitis-changing-treatment-and-improving-recovery/

https://gallagherperformance.com/improved-approach-chronic-pain-management/

Understanding Methods and Application in Training and Rehab

It seems, inevitably, we get weekly questions wanting our insights or thoughts on some training or rehabilitation method.

Regardless of the whether its the fitness industry or physical medicine profession, methods come and go all the time. Some interventions have staying power as they provide lasting results. Some trends are just a flash in the pan. The more recent or more intriguing the trend, the more it seems to generate questions.

When it comes to rehabilitation, this can be seen in a wide range of modalities and procedures from electromuscular stimulation (EMS) to low level laser therapy, machine-based exercises to the functional approach, stretching to myofascial release techniques, and kinesiotaping to cupping.

In the fitness and training industry, there is an equal (likely greater) amount of options and trends to get hung up on. From kettlebells to TRX, Curves to Crossfit, bodybuilding methods to Olympic weightlifting, and unstable surface training to over-speed training just to name a few.

While the question, "What do you think of....," may be seem to be a simple question in nature, it's a difficult question to answer without understanding the context of it's application.

Unless the application is understood, the results one gets from a specific method is left in question.

If you severely sprain an ankle during a basketball game, sure taping and bracing will help in the early stages of healing. As healing and rehabilitation progress, manual therapy and exercise begin to take more focus. Single-leg balance and sensory-motor stimulation have demonstrated successful application in the rehabilitation of certain injuries, such as ankle sprains. But if you get on a BOSU ball or unstable surface too soon - and you re-injure your ankle - is the problem the unstable surface or just poor application?

Similarly, there are many people who take on a fitness or sports training program but end up worn down and banged up because their application of certain principles is just wrong. This may be due to joining a group exercise class or working with a trainer that provides poor advice and application of training principles. Or it could be due to an individual attempting to structure their own exercise program without proper knowledge of training method applications.

We all could benefit from someone who we can trust for sound advice who it comes to applying the principles of rehabilitation or exercise. They will be able to inform you on what methods may be best for your specific goals and your unique individual considerations. You need someone who can help guide and educate you, who is able to critically think and problem solve. This is what the best trainers, coaches, and therapists are able to do for their clients and athletes.

What we do at Gallagher Performance is exactly that. We critically think and problem solve for our clients and patients. We aim to educate them and implement the most appropriate applications for their desired goals and outcomes.

Despite this, the reality is our philosophy, our approach, or our applications may not be for everyone. We won't sacrifice long-term sustainability for temporary results. We take pride in quality over quantity. We won't focus on the latest trends or what other people are doing. We aren’t concerned with this.

Our primary concern is offering the best training and therapy to the people we work with while educating them on understanding sound application so they are able to make informed decisions. And we will always educate, even if that means people have to hear the hard truth. But hopefully in hearing the hard truth, they learn lessons that provide better guidance in the pursuit of their goals.

More related reading:

https://gallagherperformance.com/prevent-re-injury-integrated-training-rehabilitation/

https://gallagherperformance.com/powerful-innovative-approach-improving-body-functions/

https://gallagherperformance.com/the-benefits-of-performance-therapy/

Understanding the Benefits and Concerns of Youth Strength Training Programs

Benefits of Strength Training for Youth
Numerous studies have been published on the benefits of strength training in regards to overall fitness and health markers, muscular strength, injury reduction, sports performance enhancement, and confidence. Scientifically proven adaptations from strength training include increased neural drive, increased synchronization of motor units, and hypertrophy of skeletal muscle. These adaptations not only create a bigger, leaner, and stronger individual, but one who is able to express improved control and execution of complex sport skills while performing them at greater force and velocity outputs. So as a young athlete, if you have a desire to run faster, jump higher, or throw harder, you must first become stronger. Strength is the foundation on which all other physical abilities are built.

Experts also agree that there are many health benefits associated with strength training with research suggesting that strength training in youth can result in increased bone density, healthier body composition, and improved blood lipid profiles. Other benefits from participating in a strength training program also include reduced chance of injury during sport participation and increased self-esteem and confidence.

Now while to what degree strength and improvement in the weight room transfers into an athlete performing better on the field may be left in question, one thing that will always transfer to a competitive environment is confidence. I'm not talking having a massive ego or being cocky. Confident and cocky are completely different. Confidence is extremely important and strength has a unique way of improving confidence in children.

Concerns of Strength Training for Youth
Roundtable discussions including strength coaches, medical professionals, and researchers have focused on questions of concern pertaining to the strength and conditioning programs for young children. These concerns include injury rates, efficacy, and safety.

Among these experts, they have agreed on one common theme:

When a program is well supervised, form and technique are properly instructed, and the program is administered by someone who holds an appropriate certification, there should not be a concern for the child’s safety.

When it comes to weightlifting injuries, a large number of the reported injuries took place in a home gym or involved children who were unsupervised while they were lifting. In regards to minimizing risks in the weight room, many of the experts agreed that there should be an appropriate coach-to-athlete ratio (smaller ratios are ideal), proper education on strength training technique, and proper progressions for their training age.

Appropriate Age to Begin Strength Training
It is generally accepted that there is no specific age at which it is best to start a strength training program. However, it is recommended that children must be mature enough to accept and follow directions while also possessing an understanding of the risks and benefits associated with strength training. It is commonly accepted that if a child is participating in an organized sport, then this is an appropriate time period for them to begin a strength training program. Typically, for the majority of children this would approximately between the ages of 6-8.

Final Words
There are numerous benefits for youth to begin a strength and conditioning program. The program should be led by a qualified strength and conditioning professional and tailored to meet the needs in regards to age appropriate training, gender, and primary sport(s) of participation. Children should be willing and ready to follow instruction to ensure safety, quality training, and to meet their performance goals.

For more information on the topic of youth strength training and athletic development, please click on the links below:

Guidelines for Selecting a Strength Coach or Personal Trainer
Gallagher Performance - Staff Bios
Common Mistakes in Developing Young Athletes 
Success or Failure: What Are You Setting Your Young Athlete Up For?
References
Faigenbaum, A, Kraemer, W, Cameron, J, Blimkie, R, Jeffreys, I, Micheli, L, et al. Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association. The Journal of Strength and Conditioning Research 23(suppl 5): S60-S79, 2009.
Haff, G. Roundtable discussion: Youth resistance training. Strength and Conditioning Journal 25(1): 49-64, 2003.

Q&A with Quad City Strongman

Quad City Strongman is the premier strength training gym in the QC area. From their experience and knowledge to community involvement, QC Strongman is first class all the way. Learn more about QC Strongman in this interview.

[embed]https://www.youtube.com/watch?v=E3Tq1PTzWEI[/embed]

Attitude is Everything

Attitude.

We've all heard about it since we were young. We've heard it from parents, family, friends, teachers, and/or coaches who preached the importance of attitude.

Sometimes it takes a certain individual to have an impact in ways others cannot. Likely you have had someone in your life tell you the same thing you've heard countless times before, but for some reason it sticks. It sinks in. These people capture our respect. We feel they are deserving of our attention and we finally listen.

When it came to the importance of attitude, my Uncle Gene was just one person who made a big impact on my views. My uncle served in WWII and when he talked attitude, I listened.

Why?

It had everything to do with that fact that he embodied the message of "Attitude".

During his time serving in WWII, he was on a test flight near Foggia, Italy when a parachute flare bomb failed to release from his B-25. The bomb was hung near the rear hook on the shackle. With the safety wire pulled, the vane was able to spin freely. Realizing the danger of the situation, he climbed down into the bomb bay and, supporting himself with his elbows, he freed the bomb with his feet. For his actions he was awarded the Soldier's Medal for heroism. I have this medal in my bedroom to this day.

Now while his actions were awarded, it was his attitude in that moment that was the clear defining factor.

He was no more physically capable than any others aboard that plane. As a member of the Air Force, these men all had to be in top physical condition to serve our country. It wasn't that he was any bigger or stronger than the next guy. Simply put, in that moment he displayed resourcefulness and selfless courage to step into that situation. His attitude dictated his actions. Because of his attitude and actions, he received recognition for what he accomplished.

In a world where accomplishments matter, attitude matters most.

So what are some key characteristics of the attitudes or mindsets which promote success, be it in sport or in life?

JoAnn Dahlkoetter, Ph.D., author of Your Performing Edge and an internationally recognized sports psychologist, has identified characteristics that make a champion athlete that are able to be developed by anyone who wants to excel in sport:

  • Enthusiasm and Desire – Top athletes have a hunger, a fire inside which fuels their passion to achieve an important goal, regardless of their level of talent or ability.
  • Courage to Succeed - It takes courage to sacrifice, to work out when you’re tired, to seek out tough competition, to stick to your program, to test your limits, and to overcome obstacles.
  • Internal motivation and self-direction – Direction and drive need to come from within. The goals must be ones that you have chosen because that’s exactly what you want to be doing.
  • Commitment to Excellence – Elite athletes know that to excel at their sport, they must decide to make it a priority in their life. They make an honest effort each day to be the best at what they do. At some point you must say, I want to be really good at this; I want this to work.
  • Discipline, Consistency, Organization – Elite athletes love what they do and it is easier for them to maintain consistency in training and in competing. Regardless of personal problems, fatigue, or difficult circumstances, they can generate the optimal amount of excitement and energy to do their best.
  • Being focused and yet relaxed – Champions have the ability to maintain concentration for long periods of time. They can easily let go of distractions and take control of their attention. They don’t let emotions get the best of them and cause poor performance.
  • Ability to handle adversity – Top athletes know how to deal with difficult situations. Adversity builds character, but adversity also reveals character. When elite athletes know the odds are against them they embrace the chance to explore the outer limits of their potential. Rather than avoiding pressure, they feel challenged by it. They are calm and relaxed under fire. Setbacks become an opportunity for learning.
Many of the points simply brings the message back to attitude and the attitude one activity decides to embrace. Attitude is everything and I feel that Charles Swindoll puts this into perspective very nicely:
The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company, a church, a home. The remarkable thing is we have a choice every day regarding the attitudes we will embrace for that day. We cannot change our past...we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you...we are in charge of our Attitudes.
 
More related reading:

https://gallagherperformance.com/sports-training-and-life-after/

Welcome to Gallagher Performance

[embed]https://www.youtube.com/watch?v=dzaixhJKgnQ[/embed]

Hi. I’m Dr. Sean Gallagher. Welcome to Gallagher Performance. I’d like to tell you about what we have to offer and why it might be a right fit for you to come check us out.

We offer chiropractic, functional rehabilitation, massage therapy, nutritional programs, as well as sports performance and personal training programs.

To begin with, my approach to chiropractic is different from what most have come to expect or have experienced in the past. As a chiropractor, my focus is on returning you to proper function and teaching you what you can do to keep pain from returning. Rather than spending 5 minutes with my patients, I usually spend 30 -60 minutes.

New patient evaluations are an hour long, as this allows me the opportunity to listen and understand their history as well as their desired goals and outcomes from treatment. All new patients receive a neurological and functional-based evaluation as this serves to create a working diagnosis and treatment plan recommendations.

Our functional-based evaluation and treatment plans are focused on looking at how you move so I can figure out strategies to help you move better and ultimately help you understand what could be causing your pain and what you can do to keep it from returning. The process is truly focused on you as the patient and your desired outcomes.

In addition to chiropractic adjustments or manipulations, I perform soft tissue treatments to improve the integrity and function of the muscular system. Massage therapy is offered here as well as it is extremely effective in treating painful or tight muscles and assisting in the healing process. Additional rehabilitation work focuses on improving movement qualities such as endurance, strength, stability, balance, agility, coordination, and body awareness.

When it comes to training, Gallagher Performance is all about individualizing the training process. That’s because we understand each person responds differently to training due to a multitude of factors that must be accounted for. We take time to understand your injury history, training experience, primary sport(s) played, and several other factors. Regardless of whether training occurs in a private or semi-private setting, clients are all closely coached through the entirety of their program to maximize results. This is what separates us and makes us unique from area competitors.

So if you’re looking to improve your performance, whether in sports, the achievement of your health and fitness pursuits, or you just need a tune-up to get your body feeling better, whatever the reason, come see us at Gallagher Performance. We are committed to you achieving your health and fitness goals and would love to be of service to you. Thank you.

Gallagher Performance - Staff Bios

For many of our readers, you may not be aware of the specialized background that Gallagher Performance has in personal training, athletic development, chiropractic rehabilitation, manual therapies, and sports-injury care.

Whether you are pursuing professional services for personal/performance-based training or you’re thinking of seeing a health professional about a sports injury, Gallagher Performance has two board-certified specialists who are capable of addressing your goals and needs.

Meet the Staff

Ryan Gallagher LMT, NASM-CES: Head Performance Coach
Ryan Gallagher is the Head Performance Coach and a Licensed Massage Therapist at Gallagher Performance. Ryan has quickly established himself as a highly sought after coach for athletic development, helping athletes achieve new performance bests while implementing specialized strategies along with manual therapy to keep his athlete’s healthy during their competitive and off-seasons.

Ryan has been involved in the fitness and sports performance industry since 2007. During that time, he has worked extensively with youth, high school, collegiate, and professional athletes. He has also worked with competitive strength athletes in powerlifting and Strongman, as well as physique athletes (bodybuilding, figure, and bikini).

Ryan is certified as a Corrective Exercise Specialist (CES) through the National Academy of Sports Medicine (NASM) and is also a Nationally Certified Licensed Massage Therapist (LMT) through the National Certification Board for Therapeutic Massage and Bodywork. Ryan holds a bachelor’s degree in Sports Management with a concentration in Wellness and Fitness from California University of Pennsylvania.

To compliment his educational background, Ryan is an accomplished athlete in the sports of ice hockey, bodybuilding, powerlifting, and Strongman. HIs diverse athletic and educational background provide Ryan with an highly extensive and unique skill set that allows him to efficiently and effectively help his clients achieve their goals while staying healthy in the process.

Sean Gallagher DC, DACRB, NASM-PES: Director of Sports Therapy, Performance Coach
Dr. Sean Gallagher is the Director of Sports Therapy and also serves as a Performance Coach at Gallagher Performance. In 2009, Sean earned his Doctor of Chiropractic degree from Palmer College of Chiropractic in Davenport, IA. Prior to attending Palmer, he earned a bachelor’s degree in Exercise & Sports Science from Ohio University.

After graduating from Palmer, Sean entered a residency program in Palmer College of Chiropractic’s Sports Injury & Rehabilitation Department. The residency is the only one of its kind within a chiropractic college in the United States. Under the direction of former Olympian, Dave Juehring DC, DACRB, CSCS and Ranier Pavlicek DC, ATC, DACRB, CSCS, the residency provided Sean the opportunity to further the development of clinical skills in the realm of diagnosis, treatment and management of sport-related injuries. During this time, he received extensive training in manual therapies and developmental stabilization methods influenced by the German and Czech rehabilitation schools.

Sean graduated from his residency and completed his board certification in 2012, making him one of a select few chiropractors in the country that have successfully completed a rehabilitation and sports-injury residency. He is a board certified rehabilitation specialist through the American Chiropractic Rehabilitation Board (ACRB) that abides by the standards set out by the National Commission for Certifying Agencies.

To compliment his clinical training and experience, Sean also serves as a Performance Coach with years of experience working with athletes of all abilities and is a certified Performance Enhancement Specialist (PES) through NASM. He is an accomplished athlete in the sports of ice hockey and Strongman. During his time at Ohio University, he was part of the 2004 ACHA D1 National Championship team. In 2001, he was named to the NHL’s Central Scouting Service “Top 10” High School players in the US and was ranked among the top players in North America (US and Canada). As a competitive amateur Strongman, he has won or placed in several NAS sanctioned competitions since 2010 and was a National qualifier in 2010, 2011 and 2012.

Our staff welcomes the opportunity to get you back to 100% and help you reach your fitness or performance-related goals. When you think of sports performance training and chiropractic rehabilitative care in the Pittsburgh area, remember the team of experts at Gallagher Performance.