Jony Sena

4 Ways to Break a Bad Habit Only four again this week, but I can assure you these 4 methods can be extremely powerful when utilized within the right context. Last week, I shared 4 ways to make and keep a habit as taken from the book “Atomic Habits” written by James Clear, and in that book , James also provides a great message on breaking bad habits. The thought process is very simple. Everything you need to do to make and keep a good habit, you just have to do the opposite when breaking a bad habit. To 4 Ways to Break a Bad Habit by Cameron Faller Make it Invisible - Whether it’s a pack of cigarettes or it’s sugary fats, put these items in places that you never go to. Out of sight, out of mind. Make it Unattractive - Associate your habit with thoughts and feelings of something that doesn’t sound pleasant. Make it appear to be something that doesn’t look all that fun. Make it Difficult - Create barriers and obstacles in your way to reach the bad habit. If sleeping in is the h...

Exercise Rehab Protocol Femoroacetabular Impingement Syndrome (FAI) [SERIES] 3/5 Part 2 - Postural Exercises is  here . CORE STABILIZATION: Teaching patients to improve core stabilization is another key intervention, as it is the fulcrum of the functional kinetic chain. Recruitment of the ‘core’ stabilizes the abdomen and lumbar spine and facilitates movement of the extremities and spine. Early stages should involve work in the supine position to coordinate breathing with abdominal drawing or hollowing, similar to the postural exercise focus. Quadruped bird-dog Supine dead- bug exercises offer challenges to core stabilization. The Watkins-Randall exercise progression provides a continuum for the dead-bug exercise. Next, upper or lower extremity motion can be sequentially added before advanced variations of simultaneous upper and lower extremity motion are implemented. prone and side-plank variations challenge core stabilization. Next, progress to rotational...

4 Ways to Make and Keep a Habit It’s that time of the year where everyone is making some sort of resolution and has vowed to make their life better in some format. If you have ever tried to start a new habit, you quickly realize over the next few weeks how difficult it becomes to keep it. Maybe you even had a great habit for a whole year, but then life happened that took you off track and now you are trying to get back on but have a variety of obstacles in your way. I have read a lot of books and articles about human motivation and habit formation, and the one that always comes to mind when recommending to anyone who wants to build a new habit is the book “Atomic Habits” written by James Clear . His rationalization begins with the idea that an atom is the smallest particle on our earth, yet when put together creates our very own existence. Similarly, by beginning your habit with small steps and slowly adding on can result in a big behavior change over time. So this week I cover Ja...

Exercise Rehab Protocol Femoroacetabular Impingement Syndrome (FAI) [SERIES] 2/5 If you missed part 1, click here.  Postural exercises are used to teach the patient to improve body awareness. Neutral posture can reduce compensation patterns. If swayback posture is present with anterior pelvic tilt, it might further contribute to FAI symptoms. Common Symptoms include: Clicking Catching Locking Restricting Stiffening of the hip with movement POSTURAL EXERCISES: Initial Exercises: Floor anterior and posterior pelvic-floor tilts. [Achieve neutral pelvic alignment and improve awareness of pelvic tilt; 50 reps] Progression #1 Quadrupled lumbar flexion and extension [Achieve neutral pelvic alignment and improve awareness of pelvic tilt; 50 reps] Progressions #2 Seated pelvic-girdle tilts, on chair or exercise ball. [Achieve neutral pelvic alignment and improve awareness of pelvic tilt; 50 reps]. Progression #3 Standing pelvic-girdle tilts. [Achieve ne...

Placebo arms in randomized controlled trials are becoming increasingly popular to help control for the various nonspecific effects such as natural history, regression to the mean, and placebo effects. A placebo effect can be distinguished as a physiological response to the therapeutic context of an intervention delivery, where a placebo response is classified as the improvement of participants in a placebo arm for any reason. Is placebo more than just a feeling? by Cameron Faller This is where we were led to believe that placebo effects had a particularly strong influence on subjective outcomes (i.e. pain), and therefore we could reduce placebo responses by utilizing objective markers as primary outcomes rather than patient-reported outcomes. Since this has not been studied as extensively, five RCTs regarding rheumatoid arthritis were retrospectively extracted that were testing a drug trial against a placebo arm. Rheumatoid arthritis drug trials were included in part due ...

Science begets more science. That is how we continue to advance and propel ourselves forward in neuromusculoskeletal rehabilitation. For over the past decade, we have treated dizzy/vertigo and neck pain disorders.  We have allowed guidelines and clinical expertise guide us to treat these conditions when presented to us independently.  More memorable to us is what we have created together (orthopedic and vestibular therapist) when these symptoms are combined or overlap.  We call this our Physio Blend. Most clinicians can agree that these symptoms are combined more often than simply independent entities but difficult to “prove” via research.  During our teaching, we discuss the research on the double entity — i.e. multiple systems contributing to symptoms — but today, we present to you 5 charts showing why neck pain and dizziness are correlated in research. 1. Concussion Research   Concussion Research (Source: Pubmed) from 1990-2019) Concussion, in g...

Exercise Rehab Protocol Femoroacetabular Impingement Syndrome (FAI) INTRO: FAI syndrome is caused by premature contact of the femur and acetabulum during hip motion. The 2 classifications of FAIS are cam and pincer impingement. Aspherical deformation of the femoral head occurs with cam deformity, whereas pincer deformity presents with excessive prominence of the outer rim of the acetabulum. Nonoperative rehab protocols include 4 central goals: Postural positioning. Core strength, Hip strength and motor control, Functional range of motion. Effective rehab relies on the practitioner’s ability to individualize programming to specific desired outcomes. Terrell et al. (2020), presented an overview of FAI, including a common protocol for FAI rehab. In the coming posts, example progressions and exercises will be featured, including: Postural Exercises Core Stabilization Exercises Hip Strength & Motor Control Exercises Flexibility and Mobility Exercises SOURCES: ...

Emerging evidence is revealing how Vitamin D can help patients with COVID-19, commonly known as the Coronavirus.  Vitamin D is known as the "sunshine vitamin" as it is produced in the skin with sun exposure. Most Americans are deficient in Vitamin D, possibly due to the lack of optimal sun exposure and/or their poor diets. In order to get peak Vitamin D levels from sun exposure, a person must remain in direct sun with most the body exposed for 20 minutes under peak sun (usually 11am to 1pm). Vitamin D can be found as a fortification in many foods such as cereals, dairy milk, plant-based milks, while it is found naturally in some mushrooms. The specific Vitamin D in focus would be D3, also known as cholecalciferol. So what's the data on Vitamin D and COVID-19? Well,  randomized trials and cross sectional  studies have shown that ~60% of patients with COVID-19 were vitamin D deficient upon hospitalization, with men in the advanced stages of COVID-19 pneumonia showing t...