Keeping Tyler’s hip-related needs top of mind and with a primary focus on improving foundational strength and losing weight (specifically to “get rid of the dad bod.”) With further need to redevelop his ability to fully experience everyday life (allowing him to generally function, go on vacation and play with his kids without weakness, pain or physical limitations.) Chain Effect’s Dr. Jason McLaughlin, DPT, created a plan within the company’s tenets of providing quality, one-on-one assessment and treatment that identifies the root of dysfunction to make lasting changes and prevent future injuries; while building strength and skill in the performance of functional movement patterns, not just isolated muscle groups.
Due to his hip pain Tyler had not incorporated cardio, such as running (an act he had previously enjoyed), into his routine for half a decade. With these constraints in mind, a progressive, functional strength training program (to be performed 2 times a week for 8 weeks) was developed.
Part of this program involved 1 day per week of heavy weight training (which can include deadlifts, squats, step ups, hip thrusts and lunges) progressing Tyler’s weight every week for continued strength development, muscle growth and neuromuscular adaptation. (ie. The nervous system’s efficiency in coordinating groups of muscles in a movement pattern combined with the intensity of those contractions.)
Another part of his weekly routine was focused on single leg stability. Training movements unilaterally (single leg in this case) reduces compensation or “helping” by the non-affected side. In addition, due to the crisscrossing of neurons in the brain and spinal cord, training the non-affected side in isolation has been shown to have positive adaptations for the injured side.
To increase heart rate for cardiovascular benefit without the pounding of traditional long duration cardio work, we initiated HIIT (high intensity interval training) which included ball slams, assault bike intervals and sled push-pull exercises. Using HIIT to build a base of tissue tolerance we eventually were able to add a walk-to-run program to his routine. For those who enjoy running, being able to return to this activity, even in a more limited capacity, brings immense joy.
Through maintenance sessions with Dr. Mclaughlin, he and Tyler continue to work on mobility during 20 minutes or so of 1 on 1 physical therapy before hitting the gym to progress his overall fitness program. This is the Chain Effect difference; when additional hands on work is needed due to muscle soreness or other factors, the program can be scaled to address specific daily needs.