Compass Performance

Compass Performance

Welcome to Compass Performance where the aim is to provide you evidence based Health and Fitness information. check out my instagram https://www.instagram.com/compass_performance

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Creatine is the most well researched supplement on the market and arguably has the most bang for the buck in terms of benefits. Creatine has been shown to not only improve muscle mass, bone strength, performance and brain function. But it also has evidence suggestion serious long term health benefits that include lower cholesterol, and possibly decreasing atrophy of the brain in patients with Huntington’s disease. For a long time, creatine had a myth surronding it, that it was a “steroid”, would cause kidney issues and “would cause hair loss”. These moths drove tons of research which has consistantly shown creatine to be extremely safe with minimal side effects when taken properly. Mobility Monday: the adductors are often the forgotten muscle group in the lower extremity. Adductor strains are one of the most common injuries for athletes who require a lot of rotation and sudden burst. Increasing adductor mobility will also allow us to have greater disassociation between the athletes trunk and hips which allows them to generate significantly more power in kicking, swinging and throwing task My Blood Flow Restriction Cuffs from alibaba finally came in! The quality of the cuffs were surprisingly similar to the ~$500 cuffs that I have used in the past. I’m excited to try out new protocols and workouts with these tools. Check out my full review of these BFR cuffs with the link in my bio. At the beginning of this month, Covid finally got me. I had made it over two years without being infected with the covid 19 virus, however I tested positive in the beginning of the month. Luckily, my case was pretty mild and only had me down for a few days. However, since having covid I have found my training has taken a major hit. Primarily while running, my heart rate increases to significantly higher rates earlier in my run. This occurs even on what should be “easy” runs. With this I have been taking my runs much easier, and really focusing on gradually rebuilding my volume. I have also noticed increased fatigue while lifting. I would love to hear other peoples stories and if they have experienced similar symptoms and how they altered their training during these times. Use it or lose it. Data has shown that when we don’t use our body we lose our physical capabilities extremely quickly. In fact 2 weeks of disuse has been shown to significantly decrease muscle mass, protein synthesis and muscular strength. One way we can try to limit these effects when we are unable to adequately load our body is to use blood flow restriction. This way we can still create metabolic adaptations without having to load the affected tissues significantly. Running has countless benefits that are not limited to lower risk of Cardiovascular disease, improving mental health, decreasing rates of Osteoarthritis and adding years to your life. However, all good things come with drawbacks. With running, the drawbacks are injuries. Nearly 60% of runners will experience an injury throughout the year. On average runners take 56 days(nearly 2 months) to fully recover from an injury. Although we are not able to “prevent” injuries, we can put ourselves in the best position to reduce the risk of injury. The biggest things we can do is. I want to welcome @dannywinnn to Compass Performance. I have had the opportunity to work with Danny for 5 years. Over the next few months Danny and I will be growing Compass to help more people. Look out for coming announcements! Now that I’m entering the physical therapy workforce I have become more aware of the future of PT.The APTA recently published this alarming graphic in their recent APTA Physical Therapy Workforce Analysis showing that the number of PT’s will soon significantly outpace the the demand for Physical Therapy. Journal Club: now that boards are over I’m excited to read some research.

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