​When training just isn’t enough.

Many of you train hard, you train consistently, you eat healthy, and rest well. I ask you though, are there times when you need more than just this to keep performing at an optimum level day in and day out with the same amount of intensity and drive during your workouts? 

All bodies are different. We have different thresholds to pain, different ways it responds to stress, and in some ways, it’s apparent in how different we do look on the outside. 

There is one similarity as far as the way we can progress in our body’s ability to perform better. 

We all need a baseline. A starting point. Our bodies strive to be symmetrical. That means if we fold ourselves in half vertically, our bodies want to line up equally. The more asymmetric we are, the more we are prone to injuries because of compensation.  

This baseline assesses your body’s asymmetries, your strengths and weaknesses, and figure out where potential problems may arise. 

At OMP, we do just that. We can start off with a test called the FMS (if you’re an athlete/ patient without any pain) or the SFMA (someone that is experiencing some sort pf pain in their body) 

With the FMS, we can help you to identify potential problems or injuries that may occur in the future and keep you training harder and longer. In the SFMA, we can also tease out the pain symptoms and find out where they are coming from. This is the start to getting you back to your normal, pain free life. 

Okay, maybe it’s better to give you an example of when we use the FMS. 
Take, for instance our legs.
We hope that both the right and left legs are similar in strength. During the FMS, we find that the left leg is significantly weaker or less stable than the right leg. 
So what does this mean? It means that the right leg probably does more of the work in the body, which can lead to overuse and compensation injuries because the left leg isn’t carrying its half of the workload. Basically, it’s being a lazy body part. 

Here’s a scenario for the SFMA.
You come in with low back pain. There was nothing in particular that you did to cause the pain, but at some point, it started to hurt and got worse and worse. Our SFMA finds the issue of where that pain started from. It wasn't the lower back at all, but we find that the glutes (the booty) were not firing at all. (i.e. They aren't working)

In either of these scenarios, we will first find out where potential problems may lie if you’re healthy and pain-free, or at least find out where the pain is coming from (if you're experiencing pain). Don’t worry, our staff will get you out of pain as quickly as possible.

The next step is to give you exercises to do at the gym and at home to keep you in tip top condition, so those same problems do not reoccur again. The stronger and healthier you are on the inside, the stronger and healthier you will be long term living a productive, happy, and pain free life.

If you have any questions, or would like an assessment, contact OMP today! 
AND if you mention reading this BLOG.... your FMS or SFMA will be FREE this week (ending July 24)

Written By: Annemarie Alf, Doctor of Physical Therapy, Owner OMP

Cupping has been a hot topic since the Rio Olympic Games in 2016.
It has been a ‘tool’ in my PT toolbox since early 2012 and I have been using it since.  I worked and learned daily from Chinese Medicine specialists, as they did the same from me; while I spent a year in China between 2012 and 2013.
The biggest thing we both learned from one another was that the blend of Eastern and Western Therapies worked best together.  Traditional Chinese medicine techniques, such as cupping, WITH a Western style movement pattern-based exercise approach was the way our athletes got better faster!  Therefore, when I returned to the US, I began integrating cupping into my practice when appropriate.  It’s not for every person, athlete, or diagnosis; evaluation and movement assessment MUST be done 1st.  It is one piece of the puzzle, NOT the only piece.  I have made the technique my own, as most experienced practitioners do with everything; mine a more movement specific approach.
 
There are a lot of theories on how and why cupping works.
 
Cupping can create decompression
Cupping can create a different stimulus to the system
Cupping creates microcirculation
Cupping can create improved fascial- muscle gliding when performed with movement
Cupping promotes a specific healing response
Cupping can decrease pain and improve movement
 
Is there a ton of research supporting it or disputing it, no not yet?  There likely is in Mandarin Chinese but until that gets translated, our own case studies and outcomes will continue to dictate our practices of integrating cupping.  But for me- in my own practice with my clients it works.  Hands down.  If you want to try it, or think you’ll benefit from it AND want to move better pain free; schedule an appt with us at: info@olympusmovement.com.
 
 
https://www.liebertpub.com/doi/abs/10.1089/acm.2012.0769?journalCode=acm&
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3000376/
https://www.bodyworkmovementtherapies.com/article/S1360-8592(15)00279-X/pdf
 

How finding the right provider can make a difference in reaching your goals on your path to feeling your best and improving your health.


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Your hormones are one of the most important regulatory systems embedded in your body. They act as messengers, designed to interact with specific target cells and organs and provoke a change or result. As we age, hormone production changes, and hormonal imbalance can occur. Unbalanced hormones can have a variety of side effects and symptoms such as:

Fatigue or lack of energy
Difficulty sleeping at night
Reduced mental focus and memory
Hot flashes and night sweats
Difficulty losing weight
Moody, anxious, or depressed
Decreased muscle strength and joint pain
Reduced sexual desire or performance

Chances are if you're experiencing any of these symptoms you've begun the search for what is causing your symptoms and how to feel like yourself again. If you have begun this search then you’ve probably heard about bio-identical hormone replacement therapy (BHRT), but there’s a lot of conflicting information out there and providers that use a variety of methods and sources.

Here are some facts about the bio-identical hormone replacement therapy that we offer here at Olympus Movement Performance, to help you make informed choices about your BHRT treatment. At Olympus we have chosen to partner with BioTE Medical to provide hormone pellet therapy to help us provide the best possible outcomes for our clients who are looking to optimize their hormones.

1. The hormones used in BioTE are bioidentical. That means they are identical to the hormones your body already produces. Because your body knows what to do with them, you’re likely to have better results with BioTE than with a synthetic Hormone Replacement Therapy (HRT) treatment.
2. BioTE uses pure hormone pellets that dissolve completely and produce no byproducts. The blood flow around where the pellet is inserted picks up what it needs when it needs it– no ups and downs!
3. Male patients need pellets every 4-6 months. Female patients usually need them more often (every 3-4 months)
4. While everyone is different, we’ve observed many positive results from both male and female patients

Primary benefits of BioTE hormone pelleting

Studies have shown that optimized hormones can significantly reduce the risk of serious health problems, such as osteoporosis, heart disease and diabetes. Those who have used the therapy have reported increases in energy, increased endurance, a reduction in hot flashes, a revived sex drive and improved mental focus.

Some of the main benefits of BioTE include:

Regained energy and decreased fatigue
Improved muscle strength
A greater ability to lose weight
Increased mental clarity
Reduced hot flashes
Improved sex drive and sexual stamina
Prevention of age-related illnesses
Increased bone mass
Greater ease sleeping at night
Reduced muscle and joint pain
Improved mood and overall wellbeing

What sets us apart from other providers

We know it can be intimidating to start any new treatment, but our friendly Olympus team creates a welcoming environment where you can feel comfortable exploring your health objectives. Our team includes a Board Certified Nurse Practitioner and Registered Nurse who are not only qualified medical providers but also dedicated to develop a treatment plan that meets your medical needs and physical goals. , By taking the time through a one on one consultation, discussing your concerns and goals, a personalized plan is developed which includes treatment, education and support.
Our team is here to support and empower each of our patients to improve their overall health.While for many clients, hormone optimization is a key component in addressing symptoms, it is certainly not the only component utilized to achieve the benefits mentioned above. Physical activity, physical health and nutrition are an  important part in getting the most out of your hormone pelleting treatment.

• At Olympus, we have the tools and support to help you get started or continue your physical fitness goals. Whether it is joining in our group fitness classes or taking advantage of personal training options. Do you have an injury that is keeping you from reaching your fitness goals, we can help you with that too with our physical therapy services. Nutrition and healthy eating habits are also vital in addressing many of the health concerns that hormone optimization addresses. Our team  can also help you with that! By offering wellness coaching with our nutrition coach, nutritional supplements, IV and injectable vitamins and minerals, we can help boost the efforts your are already making to reach your health goals.

 
What sets us apart as a BioTE provider is that at Olympus Movement Performance we are a TEAM that is dedicated  to support our clients on every step of their journey towards taking control of their health, well-being and regain their vitality. It all begins with a simple blood draw, to see if you’re a candidate for bio-identical hormone replacement therapy.  

​Call 760-231-0224 today to schedule your appointment.

Written By: Kimberly Marshall, FNP-C

Outdoor activities are a boost to mental and physical health. Whether you enjoy summit hikes, mountain biking, trail running, road racing, or a good run on the beach, being outdoors can be the boost you need for a great workout.
But are you very careful about protecting yourself during exposure to sunlight?
Take a minute to guess what skin protection a cotton t-shirt gives you..…?
The answer may come as a surprise- a cotton t-shirt offers about 7 spf, down to 3 spf when wet.
Be skin smart with these tips for protection:

• Eat foods that are believed to have be skin healthy:
  • kale, broccoli, cauliflower, brussels sprouts- antioxidant value of suforaphane which is believed to protect the body against UV radiation.
  • Orange colored fruits like peaches, apricots, papaya, colored peppers and roots like sweet potatoes and carrots- contain high doses of carotenoids an antioxidant that reduces the effects of UV radiation.
  • Watermelon and tomatoes- contains lycopene which after 10-12 weeks of use provide skin protection
  • Salmon and other fish oils contain Omega-3 fatty acids found in may decreases risk of skin damage and skin cancer
  • Oysters, beef, chicken, tofu, pork, lamb, hemp seeds- high in zinc, considered to be important in skin protection
  
  
• Daily 15 SPF sunscreen to entire body. Use makeup that has 15 SPF. Reapply (30 SPF or higher) every two hours while outdoors and immediately after swimming or heavy sweating.
• Wear UPF clothing- (over 30 UPF).
• Use hats, sunglasses with UV protection.
• Seek shade while outdoors and save extended workouts for early morning or late afternoon (after 4pm).
• Anti-inflammatories, retin-A, some antibiotics and other medications increases your sensitivity to the sun- Use extra protection when taking sun sensitive medications.

 
Learn more about skin health at:
https://www.skincancer.org/skin-cancer-information/skin-cancer-facts
​

Hydrating for Life and Performance
Written by: Brittany Peterson, ATC


The human body consists of more than 50% of water. Same goes for the Earth. That in itself shows us how important water is to our bodies and the environment. Yet a lot of the time we as humans are not properly hydrated. Fluid balance is the relationship between fluid going in to our body and fluid going out of our body. We take in fluids from food and drinks. We get rid of fluids through sweating, breathing, urinating, and pooping. But most importantly we need to know how to keep this balanced. ​

Most healthy adults should be consuming about 8 cups or 2 liters a day of fluid. To be more precise on your fluid intake you can estimate your needs with the following calculation: For every kilogram of bodyweight, you should ingest 30-40 mL of water. So for a 110 lb individual they would need about 1.5-2L of water per day. Given that reference how do you think you’re doing on hydration now? Hopefully, you’re doing awesome!

During exercise, heat, or sickness we lose more water than normal. In general, during exercise we can sweat out around 0.5-2.0 L per hour of activity. If you’re exercising hard your fluid intake should be closer to 24 cups a day (or 6 liters) to help maintain fluid balance. If it is a warmer day or drier out (like summertime) you should add about 2 cups to your normal fluid intake. When exercising we don’t want more than a 2% body mass loss of hydration. Here’s why: “during exercise, the body preferentially directs intravascular fluids to:

1. The brain for nutrition and oxygen delivery
2. The heart and lungs for blood circulation and gas exchange
3. The peripheral sweat glands and blood vessels for thermoregulation and
4. The working muscles for nutrition and oxygen delivery.

More than 2% hypo hydration causes a decrease in sweat rate and sweating onset” (Mcdermott).
Fluids have a lot of places to be, so if we don’t have enough to get everywhere, we are absolutely going to feel the negative effects.

Being aware of your hydration levels is important during pre and post exercise. One of the easiest way to check your hydration is by the color of your urine and being conscious of your thirst cues. The chart below is a good guide for checking urine color, and to be familiar with. If you are taking supplements you should be aware that this chart will not be as accurate for you, as some supplements can change the color of urine.

I sat down tonight to write and share a short blog about what cash based PT is and why its a better option for our athletes/ clients. 
BUT then I came across this article written by a DPT colleague that summed it up perfectly. Sometimes there's NO reason to re-invent the wheel, best to just share the knowledge. 
Thank you, Kevin Prue and New Grad Physical Therapy!

​How Does A Cash PT Practice Work?
Kevin Prue July 1, 2015 2 Comments 17,398 Views

Cash-pay physical therapy (cash PT) is an alternative business model to the traditional insurance based physical therapy business model.
Cash-pay PT is gaining a lot of interest from both clinicians and patients. The main reason this model is so appealing is because it emphasizes quality patient care over quantity patient care, while removing the headaches and restrictions associated with insurance based care.
 
My cash pay physical therapy clinic
My cash clinic follows a similar model that other cash pay clinic owners have made successful.
·       We provide one-on-one care, usually in one hour time blocks per patient.
·       Patients pay for these services the same day they receive care, and we 'can' provide a “super bill”
         with all the coding and information necessary for the patient to file the claim with their insurance             company.
·       Depending on the patient’s insurance policy, patients will either receive a check from the insurance
         company as reimbursement for covered services provided by the therapist, or the cost of the
         appointment will be applied to the patient’s deductible.
·     Most cash pay PT clinics only see patients once per week or sometimes every other week, opposed
       to the typical 2-3 times per week for “x” number of weeks. So a patient attending a cash PT clinic 
      may actually only need 4 or 5 visits, opposed to the typical 12-15 visits at an insurance based clinic.
 
Justifying the costs of cash PT to the patient
At this point you may be asking yourself a few questions like, “How do I convince patients to pay cash for my services when they already have health insurance?” or “How can a clinic possibly make a profit only seeing patients 4 or 5 times?”
 
First, patients are willing to pay for services they value, and perceive as valuable.
Not every patient at my clinic is wealthy; some struggle to make ends meet, like millions of other Americans, but they view exercise and movement as an important part of their daily life. Patients don’t think twice about paying cash for a personal trainer, attorney, massage therapist, or other services, so why does physical therapy have to rely on insurance reimbursement?
Some patients are already paying for things like a gym membership or to participate on a sports team, so if they are injured and unable to participate in these activities, they feel like they are wasting money. If I can get them better faster than the alternative clinics, these individuals are going to be happy to pay for my services.
The truth of the matter is cash PT may actually even be more cost effective for some patients. Let’s look at the numbers. The table below shows the cost associated with 4 weeks of PT at a cash clinic vs an insurance based clinic.

                     Cash PT                                                            Traditional PT
            Cost Per Visit   $125                                                    Co-Pay   $40
             Number of Visits   4                                              Number of Visits   12
               Total Costs   $500                                                  Total Cost   $480
   Time Spent with the PT   240 Minutes                 Time Spent with the PT (15 per 30 minute visit)  180
            Cost per minute   $2.08                                         Cost per minute  $2.67

While these numbers are averages, and things can change based on a patient’s individual insurance policy, I think it gives you a good idea of how a cash PT practice compares to an insurance based practice.
It’s important to remember that if a patient hasn’t met their deductible, they may get stuck with the entire bill at the end of their PT care if they are attending a traditional PT practice.
As far as cash PT goes, if the insurance company reimburses the patient for 50% of the services provided, the out of pocket cost decreases to $250 for patient. That’s nearly half the cost of attending an insurance based clinic. Don’t forget to factor in time missed from school or work a patient encounters while attending the insurance based PT clinic 12 times vs just 4 times at cash PT practice.

Wrap up
So there you have it, a quick glimpse into the inner workings of a cash PT practice vs a traditional insurance based PT practice. I hope you found it interesting and hopefully you learned something new!
 
https://newgradphysicaltherapy.com/cash-pt-practice-work/

At Olympus Movement Performance we value 1-1 time with you and getting you better faster. 
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Wondering what the benefits are of a vitamin injection vs. oral supplementation? First, it is important to remind you that, ideally, you should be getting the majority of your vitamins and nutrients from natural, whole food sources like vegetables, fruits, grass-fed beef, pasture-raised eggs and poultry, legumes, nuts, etc. However, many of us are occasionally unable to meet our nutrient needs through our diets alone, especially during periods of stress, due to illness, while taking certain medications, or some may have a condition that impairs absorption of certain nutrients. Many people have trouble with nutrient absorption (from food or oral supplementation) due to the presence of intestinal inflammation, poor gut health, or sometimes in the case of B12 deficiency it can be due to a deficiency of Intrinsic Factor – a glycoprotein produced in the stomach that is essential for B12 absorption.

Injecting nutrients intramuscularly sidesteps this issue by delivering nutrients directly to the cells, feeding your body instantaneously for immediate utilization and last longer than orally ingested. Consider a vitamin injection a boost in your nutrition state and feeling the benefits often serves as a great motivator to make healthy changes in your diet and lifestyle to help you continue to feel better, move better and enhance your life performance.

Our shots are intramuscular injections, meaning the fluid gets injected into your muscle. The injections are administered in the upper outer quadrant of the gluteal muscle, just above the buttocks, don’t worry, no need to reveal too much skin.
Pain? Everyone’s pain tolerance is different, a shot typically causes little to no pain. It has a lot to do with how relaxed you are during the injection (mind + body), if you have just exercised (causing tense muscles) + how hydrated you are. We will instruct you on how to stand + breathe for relaxation for the most comfortable experience. Being well-hydrated (+ nourished) is beneficial. If you come in wearing heels, it may be beneficial to kick them off.
Come in Monday 11-4, Tuesdays 11-4, Thursdays 9-4, no appointment needed, just stop on by. You are also welcome to call ahead if you can’t make it during our regular injection hours so that we can accommodate your schedule.

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Getting started on a nutrition plan can be a tough place to start by yourself. There are many diets out there that claim they will be the best to help you meet your goals and fast. Well, we are offering a nutrition email series that can help guide you in the direction of a healthier lifestyle through your food choices. It's simple, and it's a way to help guide you into making consciously better choices in your diet.
​
In this series we will cover: 
-Meal Prep tips
-Portion Control
-Choosing Whole Foods rather than processed, and
-How to stay healthy while eating out

Sign up below to get started with your 4 week Nutrition Kickstart guide! 

Ankle sprain injuries are the most common athletic injury, accounting for 25% of all injuries.  The risk of ankle injuries in the sport of soccer are as high as 30%.  The lateral (or outside) ankle ligaments are the most commonly injured, followed by fractures, and medial sprains.  

Immediate physical therapy evaluation and treatment can accelerate an athlete's recovery and return to play with the proper progression of load and volume.  Every athlete and their recovery times are different and ultimate goal is to return the athlete safely and decreased risk for further injuries. 

A 15 year old soccer athlete came to us 2 days post severe ankle inversion sprain, that occurred during a match.  Her goal was to return to play in a huge recruiting tournament in 2 weeks.   

Day 1 after evaluation, we utilized various intermittent compression tools like VooDoo Floss, Normatec and PowerDot to control inflammation, manual therapies to improve joint range and motion and some home exercise education.  We finished with Rocktape, utilizing the edema technique and her ankle looked like the photo above. We put this athlete in a walking boot; to provide support and unload the joint slightly, with the end goal to play in just two weeks time. 
This athlete came to PT for 5 consecutive days and 2 days the following week- progressing to soccer specific drills by day 10. 
Day 14 she was back on the field. 
​

In this athlete's case, we did recommend short term use of a lace up figure 8 brace, for some additional support, because of return to play so quickly. 
BUT, the athlete continued with a few additional PT sessions post return to play to continue LE strengthening and discontinued use of the brace 2 weeks later. 

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MORAL OF THE STORY: get in to see your PT/ ATCs at Olympus Movement Performance immediately following an injury and you will return to the field faster and safer!
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Our movement of the week this week is what we call Thoracic Peanut! This is a great warm up before overhead movements and pressing. Incorporate this into your recovery and pre or post workouts and watch how much your mobility improves!