Progressive Rehab & Strength

Are you wondering if you need to fix your ankle mobility to squat better, if you should wear orthotics when lifting weights, or why specific shoes help you lift weights? Understanding how the foot and ankle function is important for making specific decisions about your feet and ankles in barbell training.

The feet are our connection to the ground and our base of support and force transfer in all movements involving our feet and the ground. Because of this, the foot and ankle are quite complex, have a lot of movement, and have many bones, muscles, and joints to produce a stable and flexible base for human movement. As such, the foot and ankle are susceptible to injury outside of barbell training and powerlifting rather than because of it.

Most foot and ankle issues that impede someone's ability to barbell train generally come from issues or injuries that occur outside of training. In most cases, it's possible to continue to train even with injuries or limitations to the foot or ankle.

In this episode of the PRS Podcast, we discuss:

1. The general functional anatomy of the ankle and foot

2. How much ankle mobility do you need to barbell squat, and what to do about it

3. How your ability to walk relates to barbell training and squat

4. Flexible versus stiff feet

5. The pros and cons of arch support

6. And much more

If you're a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the foot and ankle in barbell training.

Resources Mentioned in this Episode:

1. Overcoming a Hip Fracture and Squat Fails (Article)

2. #41 - Femoroacetabular Impingement, A Labral Tear, & A Hip Fracture: Coach Rori's Story of 5 Nationals, 4 Arnolds, & 2 World Championships Without Surgery (Podcast)

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Pelvic organ prolapse, urinary incontinence, fecal incontinence, hernias, and diastasis recti are common conditions people of all ages and genders experience. You may be wondering if you can powerlift with pelvic floor or core dysfunction and our answer is almost -YES!

In the final episode of our Pelvic Health month on the PRS Podcast, Drs. Breanne Maruca, PT, PRSCC, CLT, WCS, CF-L1 and Rori Alter, PT, PRSCC, SSC discuss the easiest way to not only identify your pelvic floor symptoms provocation, but also how to continue to make train progress while addressing your specific issues.

Here are our best pieces of advice for managing incontinence, prolapse, hernias, and diastasis recti in barbell training and powerlifting:

1. Keep a symptoms journal

2. Lower your training fatigue while keeping intensity and volume in meaningful ranges

For the scoop on this, listen to our 10 Minute Tip episode and reach out to us if you need further help!

Resources Mentioned in this Episode:

1. #48 - Functional Anatomy of the Core & Pelvic Floor in Barbell Training with Dr. Breanne Maruca, PT, PRSCC, CLT, WCS (Podcast)

2. #1 - Key Features of the PRS Sustainable Training Method: Bridging the Gap Between Barbell Training, Powerlifting, & Rehabilitation (Podcast)

3. Progression without Regression: How to Adjust Training So Things Don't Go Awry! (Article)

4. RPE in Powerlifting: What is RPE? + How to Use Rating of Perceived Exertion Optimally (Article)

5. How to Manage Strength Training Fatigue in Your Barbell Training | Fatigue Management While Powerlifting (Article)

6. Tracking Your Barbell Training: The Importance of RPE & E1rm in Reaching Your Goals in Powerlifting & Strength Training (Article)

Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE!

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

You have a baby and 6 weeks later you're cleared for exercise. What does this even mean? How are you supposed to return to heavy barbell training or powerlifting after carrying a baby inside of you for 9 months and then delivering them into this world?

It is astounding that women are not provided more education and care after growing and delivering a baby. They are expected to heal from 40 weeks of pregnancy and then the trauma of labor and delivery. Whether a woman delivers vaginally or via cesarean section, the amount of physiological and emotional change and trauma their body goes through is immense. And yet, they are afforded 24 to 72 hours in the hospital and one postpartum doctor visit 6 weeks later.

Most women are left with longstanding issues and struggle to regain and maintain their prior levels of fitness and athleticism because they do not understand nor are they supported in how to help their bodies heal, recover, and return to optimal function.

In this episode of the PRS Podcast Dr. Rori Alter, PT, PRSCC, SSC and Dr. Breanne Maruca, PT, PRSCC, CLT, WCS, CF-L1 share many of the short and long term complications women experience postpartum six phases of return-to-powerlifting postpartum.

While many women experience complications, most women do not consider that there is anything to do about it because after all, they "had a baby." But while short and long term dysfunction is common, it's not normal and should not be expected to be that way forever.

Some of the most common things women may experience both early and long term postpartum are:

1. Vaginal tearing and scarring

2. Vaginal pain or pain with intercourse

3. Urinary urgency or incontinence

4. Cesarean section scar deformities or adhesions

5. Cesarean section pain, sensation loss, or change

6. Pelvic organ prolapse

7. Low back, sacroiliac joint, or hip pain

8. Difficulty with breathing and endurance

9. Diastasis Recti

While these conditions are very common, they are not normal and early intervention through physical therapy can have a tremendous impact on a woman's quality of life and function as a mother. More specifically, initiating physical therapy early on can help women return to fitness much sooner and in a higher capacity than letting these conditions persist.

Through the eyes of two barbell athletes, strength coaches, and women's health physical therapists, postpartum return-to-exercise is divided into six phases and begins immediately postpartum.

The 6 Phases of Returning to Powerlifting Postpartum are as follows:

• Phase 1: immediately post delivery - about 0-2 weeks

• Phase 2: being cleared for return to activity - 2 to 4 weeks (depending on delivery/complications)-6 weeks

• Phase 3: return to barbell training - 6 weeks -1 year ish

• Phase 4: end of 4th trimester

• Phase 5: through 2 years

• Phase 6: no longer experiencing sleep disturbances

For a deep dive into the elements of returning to powerlifting and barbell training postpartum, check out this episode on the PRS Podcast!

Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE!

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Bre IG: @breannejulia_prs

In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC sits down with the PRS Pelvic Health Specialist, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS to discuss the relationship between the pelvic floor, core strength, hip, and even back issues. As Rori shared in a previous episode, she noticed an improvement in her hip pain symptoms after pelvic floor therapy, which highlights the fact that the body truly operates as a system, and not a collection of parts. Consequently, pelvic floor health and function should always be considered even when dealing with seemingly unrelated issues.

Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE!

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Episode #50: Diastasis Recti & Hernias: What you need to know to lift heavy weight even if you have these! Diastasis Recti and Hernias are common abdominal concerns that personal trainers, lifters and doctors are concerned about when it comes to lifting weight. However, it's safe to continue barbell training or powerlifting even if you've been diagnosed with either of these.

Though commonly believed to be a tearing of the midline fascia, Diastasis Recti is the separation or widening and weakening of the fascial connection between the two rectus abdominis muscles. This commonly occurs in nearly all pregnancies and during abdominal expansion, for example with a "beer gut," or a hard, round belly. Because there is no tearing of the linea alba, or fascia connection between the two rectus abdominis muscles, diastasis recti is both manageable and reversible.Thus, it is possible to continue to barbell train if managing intra abdominal pressure and barbell training fatigue and technique appropriately.

A hernia is a disruption to connective tissue that maintains our organs in the abdominal and pelvic cavities. These disruptions are most commonly found in the inguinal or groin region and around the belly button. Because of the disrupted tissue, internal organs displace into the inguinal canal or umbilicus to varying degrees. There can be pain and discomfort or none at all associated with hernias as well as damage to the displaced organ. Based on the level of pain and potential damage to organ tissue, surgical intervention is more commonly associated with hernias than diastasis recti.

However, in most cases, symptoms and progression can be minimized with proper internal pressure, technique and fatigue management in barbell training thus making it safe to continue to barbell train or powerlift even with a hernia in some cases.

In this episode of the PRS podcast, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS and Dr. Rori Alter, PT, PRSCC, SSC discuss:

1. How Diastasis Recti and Hernias are not the same thing

2. The varying degrees of Diastasis Recti and Hernias

3. When to consider physical therapy or surgical management

4. How pressure management is the key to barbell training with diastasis recti and hernias

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Kegels are the most well known "exercise" for the pelvic floor and most people believe that if you accidentally pee yourself you should do kegels. However, in most cases of incontinence in powerlifting, kegels are not the answer!

Kegels are a pelvic floor muscle exercise that was coined by a male physician many years ago. However, most people do not understand how to properly perform a kegel nor properly implement in the treatment of pelvic floor dysfunction and urinary incontinence.

The general population believes that accidentally peeing yourself is a function of weakness of the pelvic floor and therefore you must strengthen it by doing Kegels. But the problem with this is that most pelvic floor dysfunction is powerlifters is a product of fatigue, mechanical failure, and significant tension, for which Kegels are not the answer. The other problem with Kegels as a treatment for powerlifters is that there is no way to load the Kegel as heavy as your lifts.

In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC sits down with the PRS Pelvic Health Specialist, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS discuss the misconceptions about Kegels and pelvic floor dysfunction in powerlifters and how to properly use a Kegel within the treatment plan as a whole.

Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE!

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Pelvic organ prolapse is a dysfunction of the human body that is experienced by men and women. Yes, you read that right, men too. So it's important to understand the symptoms, causes, and treatment options so you're not left wondering: "Can I powerlift with a prolapse?" or "Do I need surgery if I have a prolapse?"

Vaginal and rectal prolapse are sensitive topics for most people. In fact, this often leads people to suffer in silence, lose enjoyment for life, and even stop barbell training or competing in powerlifting. However, there are ways to non-surgically address prolapse and continue to barbell train.

When belts are worn correctly, the Valsalva Maneuver is executed appropriately, and training volume, intensity, and technique are monitored and adjusted systematically, you can train without experiencing or worsening prolapse.

In this episode of the PRS Podcast Dr. Breanne Maruca, PT, PRSCC, CLT, WCS and Dr. Rori Alter, PT, PRSCC, SSC bring awareness to pelvic organ prolapse by discussing:

1. Types of prolapse that men and women experience

2. Symptoms of vaginal and rectal prolapse

3. Their personal experiences with both

4. A docked boat analogy for the pelvic floor muscles, organs, and ligaments

5. Various treatment options for pelvic organ prolapse

   1. Pessary

   2. Surgery

   3. Medication

Resources Mentioned in this Episode:

1. #48 - Functional Anatomy of the Core & Pelvic Floor in Barbell Training with Dr. Breanne Maruca, PT, PRSCC, CLT, WCS

2. #38 - The Valsalva Maneuver Explained | How to Breathe While Lifting

3. #8 - Peeing & Powerlifting - The Truth About Powerlifting Specific Urinary Incontinence Causes & Management

Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE!

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Bre IG: @breannejulia_prs

Pelvic floor dysfunction is extremely common in all genders but it is most definitely not normal! You should not ignore or allow pelvic floor symptoms to continue but you also don't have to stop barbell training.

In this episode of the PRS Podcast, PRS Clinical Coach and pelvic health expert, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS brings awareness to all the common abdominal and pelvic floor dysfunctions that men and women experience both inside and outside of barbell training.

She describes the following dysfunctions, what they mean, and how you might experience them:

• Hernias

• Diastasis Recti

• Pelvic Pain

• Urinary Incontinence

• Fecal Incontinence

• Prolapse

• Erectile Dysfunction

• Low Back & Hip Pain related to the pelvic floor

This episode brings awareness to these dysfunctions and helps you identify if you should see a pelvic health specialist for help. Remember, these are common pelvic health dysfunctions but certainly not normal. They should not be ignored and they should be addressed while modifying your program, technique, and equipment to continue to barbell train while addressing them.

Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE!

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

The core and pelvic floor are often forgotten areas of the body when it comes to addressing injuries and issues in powerlifting. This area of the body is not visible and symptoms associated with dysfunction of the inner core and pelvic floor can present themselves as poor training progress or injuries in the back or limb before a direct issue presents itself.

Why does this happen? Well, most people are completely unaware of their pelvic floor and inner core because we don't see them, feel them, or typically think about them. Additionally, their functions are anticipatory and automatic when it comes to movement and posture.

In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter and Breanne Maruca discuss the functional anatomy of the pelvic floor and core and the role they play in barbell training.

This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deeply understand their core and pelvic floor to optimize their training and technique to either address their symptoms or reduce the risk of injury in the future.

If you're a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the core and pelvic floor and barbell training.

In this episode we discuss:

• The layers of the anterior core musculature and how they function in daily movement and barbell training exercises

• The role of the transverse abdominis and how it functions are your inner weightlifting belt

• Why you don't necessarily need to do isolated abdominal exercises

• How the anterior core muscular contribute to the mechanism of the Valsalva Maneuver

• Pelvic floor function and how the muscles contract and relax relative to the diaphragm, movement, and barbell training

• Proper functioning of urination and defecation and why it shouldn't happen when you lift

• A brief introduction to Powerlifting Urinary Incontinence and resources for that

Resources Mentioned In This Episode:

• Episode # 8: Peeing & Powerlifting | The Truth About Powerlifting Specific Urinary Incontinence Causes & Management

• Episode #35: Functional Anatomy of the Spine in Barbell Training with Dr. John Petrizzo, PT, CSCS, PRSCC, SSC

• Episode #38: The Valsalva Maneuver Explained | How to Breathe While Lifting

• Episode #39: Functional Anatomy of the Hip in Barbell Training with Dr. John Petrizzo, PT, CSCS, PRSCC, SSC

• 3 Reasons You Pee When You Powerlift & How to Fix It (Part 1)

• 3 Reasons You Pee When Powerlifting & How to Fix It (Part 2): Mechanical Contributions

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

If you consider yourself an intermediate or advanced powerlifter, at some point in your barbell training journey, you may become a novice again. This is something called "The Repeat Novice Effect" and occurs when you've experienced an extended break in training. It's crucial for your long term success that your program reflects the change in your training status.

In this episode of the PRS podcast we'll talk about when and how your training should change to accommodate changes in your life or interruptions in training. With extended time off from training for even as short as four weeks, you may respond more similarly to how a novice responds and should take advantage of that for a few reasons.

As a repeat novice you have the potential to make a lot of progress quickly and this is a great opportunity to take advantage of that. Returning to training as a repeat novice on an advanced program can often do more harm than good such as cause injuries or over training.

Listen to this podcast and check out our free resources on how to begin training, restart training, and continue training while staying injury free.

Resources:

1. Optimize Your (Re)Start to Training Guide (free download)

2. PRS Beginner Barbell Strength Training Program (free download)

3. Sustainable Training Builder (free download)

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs