Things People Say in the Gym that Make Me Think Cervical

As you know by now, I enjoy CrossFit several times a week so I  hear things said at the box.  The regulars are constantly trying to improve their fitness and sometimes get discouraged by aches and pains that crop up.  As you know CrossFit is constantly varied, functional movements performed at relatively high intensity.  It is also measurable by demonstrating increased work capacity across broad time and modal domains.  With that, you always know where you stand in your fitness journey if you keep track.  When you keep track, you want to improve.  You begin to really pay attention to your body, where you limitations are and where the aches and pains are.  

When athletes get frustrated and complain about any of the following:

• weak grip strength
• painful 1st rib
• hot elbows
• scapular pain
• tennis elbow
• intermittent pain in their shoulders
• "my arms are toast today"
• trigger points in the trapezius
• intermittent pain anywhere in their arms 
• numbness and tingling
• wrist pains

Common Areas that Pain Originating from the Neck is Felt

I always think, hmmm, I wonder if this is a cervical problem?  It is not unusual in my practice to see any of these complaints resolve with end range movements of the neck.   It doesn't mean it is a serious problem, and generally it is a condition that is rapidly reversible.   The MDT McKenzie evaluation will help me to decide which direction that patient should move in to abolish their symptoms.  I am sure you are saying, yeah right!  No way can this shoulder pain be coming from my neck!  Well, you might be right, it could be a shoulder problem but it could be coming from your neck.  A MDT McKenzie evaluation will help to determine that.  Don't worry, if it is a shoulder problem we've got that covered too.  

Check out my previous blogs on neck problems at the gym:  Hurting my Neck at the Gym and Hurting my Neck at the Gym - part 2.  The best way to find out where your nagging upper extremity problems are coming from is to get a great comprehensive evaluation.  The MDT McKenzie evaluation is a reliable assessment process designed for all musculoskeletal problems, including pain in the back, neck and extremities.  Once your clinician knows the source of your pain, they will then instruct you on how to take care of the problem yourself in as little as 3 - 5 visits.   If you don't let it linger too long, this could easily be remedied in a few visits with noticeable increase in strength, decrease in pain and improved mechanics and maybe even a few PR's.   

You know what I am going to say.  "Everyone deserves a good mechanical assessment and treatment plan!"  Call 504-228-0524  or visit grimmpt.com to schedule your evaluation today. 

McKenzie, R. and May, S., (2000) The human extremities: mechanical diagnosis and therapy. Raumati Beach: Spinal Publications.

McKenzie, R. and May, S., (2006) The cervical and thoracic spine: mechanical diagnosis and therapy. 2nd ed. Raumati Beach: Spinal Publications.

McKenzie, R.,(2011) Treat Your Own Neck, 5th ed. Raumati Beach:  Spinal Publications.  

Patriotism,CrossFit and I

When I began CrossFit a little over 3 years ago, I was a little dismayed over the hero workouts.  I am pretty sure that I am the most patriotic person I know to put it in perspective.  Here we are doing a silly workout named after someone who paid the ultimate sacrifice for me and my country.  Really?  It felt like a "dis" to me at the time.



My emotions are running a little raw this week so forgive me, please.  You see, I just watched American Sniper.

First, I just want to say that I am eternally grateful for all of our first responders out there, including EMS, the fire department and the police force and to our military.  You will always see me at every game tearing up or outright crying during the national anthem because I just can't help it.  I even get emotional when I watch them sing the national anthem on TV.  Why is it that the only time we really honor our heros is with a CrossFit workout?  My attitude about these workouts has changed over the years because it really is the only time on my radar, so to speak, that we seem to take the time to honor our heroes.

 Just as in the movie American Sniper on one of his trips home between missions, he says there is just no sign that anything is going on.  Americans are just so oblivious to what are military is currently doing to protect our freedom.  It literally blows me away.

If you are suffering from pain or movement loss, you may have a rapidly reducible condition.  If you want to find out check out grimmpt.com where "Everyone Deserves a Good Mechanical Assessment and Treatment Plan!"  Call 504-228-0524 or visit grimmpt.com to set up your evaluation today.

Have You Fallen and Can't Get Up?

No, really can you get up?  I was reading this article here which describes 52 ways to get up from the floor...http://breakingmuscle.com/strength-conditioning/take-the-stand-up-challenge-52-ways-to-get-up-off-the-floor.  Awesome!  Can't do many of these variations though.

I walked into my "box" this morning and guess what was part of the workout?  You guessed it.  Getting up off the floor!  Our coach had us lying on our backs, rolling up to a squat and then standing on both legs.  Then he added a little variation and we attempted it with standing on one leg.  I couldn't do it.  Close, but still didn't quite come up to standing.  I wasn't alone.  There were several others who couldn't do it as well.  These are people who actually exercise.  Try it yourself and see if you can do it.

One of my physical therapy instructors said that one of the most important things you could do for yourself is to lie down on the floor and get up every day.  I would say I have to agree with her.  I have far too many patients who cannot do this.

If you want to challenge yourself I suggest working on the Turkish Get Up which is shown is this video.  Try to perfect the technique on both sides before you add weight to your hands.  This is an excellent exercise for posture and coordination no matter what your level of (or lack of) fitness is. It should be a baseline of all of your exercises.   Once you master this you can progress to adding weight as in this video:

This video is done by Gray Cook is a well-respected physical therapist who is known for founding the Functional Movement Screen, the Selective Functional Movement Assessment which are used in physical therapy clinics, professional athletic settings and gyms all over the world.  He really explains this movement well.  He explains in his book Movement that the Turkish Get Up is a self-limiting exercise used to "improve poor movements and maintain functional movement quality."¹

So get your get up on and get up and off the floor everyday so that whenever you fall, you know you can get up!  If you have any pain or limitations in movement, you know what I am going to say.  "Everyone Deserves a Good Mechanical Evaluation and Treatment Plan!"  Call 504-228-0524 or visit grimmpt.com to set up your assessment today.

¹  Cook, Gray,et.al. Movement:  Functional Movement Systems, On Target Publications, (2010); 232.

It's All About Priorities

As you probably know by now, I see many patients that have mechanical, rapidly reversible pain.  I do a thorough history of your symptoms, review your past medical history, and then do an examination.  Once I am done I have a pretty good idea on how to abolish your symptoms.    

One possible exercise

Generally, this requires you to perform ONE exercise several times a day.  I could give you dozens of exercises that won't be effective but can keep you busy but I try not to waste your time.

It is not uncommon for me to hear, this is not possible. There is no way I could possibly perform this one movement even though it reduces or eliminates all of my pain, restores my movement and improves my strength.  I have heard that this is just plain boring to do several times a day as well.

As I have said before, if you are unwilling to do the work, then what I do does not work.  So please make time in your busy schedules for your surgery, the follow up rehabilitation and the possibility of complications.  Please make time in your busy schedules to take multiple pharmaceutical medications that always come with major side effects including additional pains and sometimes death.

Isn't it time that we all become a little proactive about our health?  Perhaps we should eat right, exercise, get plenty of water and sleep and do the one exercise that can abolish your symptoms?

Why is this so hard?  I would love to hear your thoughts on this.

Although I truly believe "Everyone Deserves a Good Mechanical Assessment and Treatment Plan!"  If you don't think you can do the required homework, don't waste your time.  If you are interested in finding out if one movement performed several times a day can abolish your symptoms then call 504-228-0524 or visit grimmpt.com today.

I Triple Dog Dare You!

The Saints aren't going to the Super Bowl, so you don't have to worry about that.  

Mardi Gras is until February 17, so you don't have to worry about that. 


Why am I bringing these up?  Because these events are pretty major in these parts.  These two events demand a certain amount of celebration if you will. They can derail any of the best intentions if you let them.

Forget the going to the gym resolutions this year (unless you want to come to CrossFit with me, of course).  Instead,  I am challenging you to do a Whole 30 with me and my husband.  

 A 30 day process of tweaking our diets, lifestyles and environments with major rewards.  This will be the third one for us and we would love to help you with yours.  We are beginning this January 4, so you have plenty of time to purchase the book, review their website, prepare your kitchen, and to just get your mind ready to commit to it.  

First of all, I want to say that we are not affiliated with the Whole9.  We do not reap any monetary gains by endorsing them.  What we do get is the satisfaction of helping you to feel as good as we do.  

I have been fond of saying that the Whole 9 could put both of us out of business!   I am fine with that too.    I really believe this.    I realize that most spinal and joint pains are inflammatory in nature and that much of it can be resolved with a change in your nutrition.  

Just imagine what it would be like to:

-  Significantly reduce your joint aches and pain
- Improve your sleep
- Decrease your stress
- Improve your digestion
- Clear your mind
- Reverse disease
- Reduce or eliminate your prescription medications
- Clear up your skin
- Improve your memory
- Improve performance
- Lose a little weight if needed
- Become the best version of yourself


This could really happen in as little as 30 days if you decide to take on this challenge.  Let me know if you want to do this with us.   We can make a private Facebook community to help each other through this.  It will be life-changing.  Promise!   It's not easy, just like anything worthwhile, but we can support each other.   If you want a testimonial from a previous patient of mine, let me know and I can get you in touch with them.  

What is the worst thing that could happen?  Why nothing, of course.  In that case,  you can simply go back to eating the way you used to.  Besides it is only 30 days.


I still say "Everyone deserves a Good Mechanical Evaluation and Treatment Plan!"  Call 504-228-0524 or visit grimmpt.com to set up your assessment today.

Want to Improve the Depth of Your Squat? Rapidly?

Having done several Functional Movement Screens  and Selective Functional Movement Assessments, I have come to learn that most squat limitations are due to a lack of dorsiflexion of the ankle.  Always looking for ways to come up with a quick fix and accepting my coach, Raul Filpo's challenge to find a way to improve his dorsiflexion and mine, I found a solution.

Inspired by a treatment technique called Total Motion Release, I chose to exercise the plantar flexors in a round of 3 sets of 15 and then retest.  The results were dramatic to say the least.  I was able to gain 25% in range of motion in one set.  I wish I knew this the last time I did "Karen" ( 150 Wall Ball for time) and was no-repped at least 50 times for insufficient depth in the squat.

Raul Filpo's, owner of  FixCi CrossFit, method of dorsiflexion testing was used as well as the squat as a way to gauge improvements.  Keeping your heel on the ground, bend your knee touching the box (or a wall) and measure how far from the box your toes are with your heel on the ground.  Have a partner place a dollar bill under your heel to make sure your heel remains in contact with the ground...Record the distance because we are using this later for comparison.

Here is a a video taken of 4 individuals who did not have prior knowledge of the stretch.  They were instructed to perform a squat with their heels on the ground to the best of their ability.  We then measured dorsiflexion as described above, performed the therapeutic exercise as I prescribed, then measure the dorsiflexion afterwards.  I had them do the prescribed exercise again for another round of 3 sets of 15 and the results were amazing.  Rachel increased her dorsiflexion on her right ankle 2 inches and on her left 1 1/2 inches!  All participants increased at least one ankle an inch.  It really is remarkable.

Make sure you test your squat for depth before you perform this miraculous and ridiculously simple maneuver as a test/ retest like Kelly Starrett of MobilityWOD likes to do with all his mobility exercises. Pay attention to the depth of your squat as well as to the position of your torso.

Perform 3 sets of  15 unilateral toe raises on the side that had the most dorsiflexion.  Retest both dorsiflexion measurements.  Did you get more range of motion?  Retest your squat.  Did you drop lower with a more upright trunk?  Then do it again on the other side.  Did your range of motion increase even more?   Thought so.  You are so welcome!  I know you are thanking me for this!

This would make an awesome research project for someone who was willing to take the challenge on.  I would do it, but I am getting ready to go back to school next month and really don't know what it will all entail.

Here's to endless below parallel wall balls, air squats, squat cleans, and overhead squats!  Maybe we all be doing these unilateral toe raises before we do any workout involving squats...What do you think?  Give it a try.

Please let me know how this this works for you.  You can leave a comment below or video yourself doing this.  I would sure appreciate it if you would.   If you want to learn more about Total Motion Release, the FMS or the SFMA and how they can work for your individual issues give me a call.

You know what I am going to say, "Everyone Deserves a Good Mechanical Assessment and Treatment Plan!"  Call 504-228-0524 or visit grimmpt.com to set up your evaluation today.

MRI's 4 back pain is like picking your nose...

From a friend/MD: "getting MRI 4 back pain is like picking ur nose in public. You'll find something interesting but what do u do with it?

This is a twitter post from a fellow Credentialed MDT physical therapist name Alison Helmetsie from New York/Pennsylvania way. You know I LOVE when people say things better than I can and this is definitely one of those times.

A MRI is just that a finding. Are you prepared to deal with the consequences of that finding? What is your doctor supposed to do when there is an "interesting" finding on your MRI. What is normal anyway? What if that finding isn't the pain producer at all. Aren't they just a little obligated to do something once they see something "interesting" on your MRI?

If we are talking about bulging discs I just want to say maybe they are normal. I mean really. If we all begin aging around 12 years old and develop ruptures and tears in the annulus that surrounds the nucleus, in which with repeated movements or sustained postures, the nuclear material can seep into those cracks and cause a bulge. Wouldn't this be "normal?" What about all of us who have bulging discs that have no symptoms at all? Are we abnormal? Why would our creator design us this way? It sure seems like we are designed to bulge...

What if your finding on Xray or MRI is scoliosis. You know where your spine deviates to the right or left of center. What if you have obvious scoliosis? Where you can actually see this curvature of the spine. What if you have image findings like this and you have mechanical pain. Is the pain really coming from your scoliosis or bulging disc or something else? Do you really care? If one or two movements repeated throughout the day at regular intervals abolishes your pain, restores your motion and gives you return of strength? Do you really care what the MRI says?

I know that I don't...I don't really care what the image says, I just want normal pain free function. In fact, I have seen some pretty horrendous MRI's out there over the years. If I treated the MRI those people may not be pain free and enjoying their lives today.

So are you really prepared to get a MRI and sit down with your doctor to discuss the findings? Aren't they supposed to tell you no heavy lifting? No running? No exercise? NO FUN EVER AGAIN? Are you ready for this? If not, then quit asking for MRI's.

Now you know I am not saying this is all or none. You may have cancer, or your disc may be extruded giving you major neurological symptoms, or your scoliosis may be so bad it may progress to impede your breathing. In that case, maybe you will need to curtail your activities. If you play professional football and have these findings, where any kind of contact will make your condition worse as in stenosis, then football is not the right sport for you. However, in all of these instances there are activities and exercise that are actually good for you. As long as you know what to do, how much force, how many repetitions, and what to avoid, exercise is GOOD for you! But again, you know this already. Your body is telling you this.

If you want to die a slow painful death, then just don't do any exercise...lie around in bed all day and eat horrible food. Your poor heart muscle will then do the job for you.

Want to know if you have a rapidly reversible condition? You know what I am going to say..."Everyone Deserves a Good Mechanical Evaluation and Treatment Plan!" Visit grimmpt.com or call 504-228-0524 to see up your assessment today.