#350 ‒ Injury prevention, recovery, and performance optimization for every decade | Kyler Brown, D.C.

Kyler and Peter bring to light important principles and frameworks for injury prevention, recovery, and performance optimization, emphasizing the role of holistic approaches and long-term resilience.

Kyler and Peter's Holistic Recovery and Performance Approach Beyond Symptoms

Instead of just targeting symptoms directly associated with injuries, Kyler and Peter divert focus toward understanding movement dynamics that could lead to chronic issues. They talk about a framework for assessing and treating individuals that takes into account the importance of pinpointing movement patterns, functional asymmetries, and personalized rehab approaches.

Addressing Movement Patterns, Asymmetries, and Building Physical Capacity Instead Of Just Targeting Injuries

Kyler discusses the concept of physical capacity, detailing the necessity to prepare the body for unaccustomed movements to prevent injury. This preparation involves considering demographic factors and societal norms that affect injury risk. Brown highlights understanding how body parts like the feet, pelvis, and spine work together, referred to as the "spinal engine," and the significance of addressing functional issues that may occur away from the site of pain.

He notes that a strong appearance, such as having a six-pack, does not necessarily equal stability in more complex, multi-plane movements. Establishing and dynamically implementing the deep stabilization system that allows for free movement in activities like running or throwing is crucial. Brown also sheds light on kinetic stability, proposing that stability in motion leads to safer and more effective force management.

"Centenary Decathlon" Emphasizes Enduring Physical Resilience Over Short-Term Performance

Peter Attia introduces the concept of the "Centenary Decathlon," focusing on long-term physical resilience rather than short-term performance gains. Training deliberately for the last decade of life can greatly enhance one's quality of life by reducing physical limitations that otherwise impact daily activities.

Shift Focus From Present Optimization to Future Foundation

Peter Attia suggests that the mindset should shift from optimizing current performance to building a foundation for the future. He stresses the importance of planning for physical capacity that supports activities such as playing with children and maintaining freedom from pain and activity restrictions later in life.

Key Decathlon Elements: Agility, Power, Terrain Handling Decline With Age Without Training

Kyler and Peter discuss the necessity of maintaining agility, power, ...

Dr. Kyler Brown and Peter Attia advocate for a personalized approach to rehabilitation over generalized treatment protocols. They believe the success of rehabilitation depends on tailor-made programs that account for individuals’ unique needs, rather than one-size-fits-all solutions.

Kyler and Peter Advocate for Personalized Over Generalized Treatment Protocols

Assessments: Movement Analysis, Imbalance Screening, and Neuromuscular Testing

Kyler Brown asserts that effective rehabilitation necessitates collaboration between different medical professionals to ensure a comprehensive approach. He criticizes facilities that rely on "PT mills," where one therapist handles multiple clients with cookie-cutter routines, as such models are not personalized. Instead, Brown and Peter Attia emphasize the importance of personalized treatment, particularly for athletes, to ensure all aspects of an individual's recovery and training are considered by a single trusted person or team.

Brown identifies the need for thorough assessments to understand each individual's unique movement patterns and strengths. He uses different methods, such as motion capture machines, force plates, and movement analysis videos, to analyze an individual's movements, assess their risk for musculoskeletal injury, and evaluates their ability to absorb and generate force. In Jill's case, a variety of physical therapy techniques, including Blood Flow Restriction (BFR) training and dry needling, were utilized based on a personalized plan.

Rehab Programs Customized to Improve Movement Quality, Stability, and Strength

Approach Guides Clients to Function and Performance While Mitigating Re-injury Risk

The philosophy guiding these experts is to ensure rehab programs support clients in achieving their functional and performance goals while minimizing the risk of re-injury. Kyler Brown tailors rehab programs to address strengths and weaknesses unearthed during personalized assessments. For instance, when working with Jill, they employed targeted physical therapy tailored to her specific injury. Attia, speaking from experience, managed his shoulder injury and integrated various rehab modalities to prioritize reducing pain and retraining movement patterns.

Brown’s approach involves using exercises as a test to understand a person's condition better and strategic intervention to c ...

The episode focuses on discussing the pivotal role of fear in movement and rehabilitation and how addressing mental barriers is just as crucial as aiding physical recovery.

Fear and Mental Barriers Impede Recovery and Performance

Kyler Brown illustrates how the brain's perception of pain as a threat can lead to a protective state that causes a hesitancy to engage in certain movements. During the conversation, they identify overcoming mental barriers as vital as the physical aspect of recovery.

Kyler compares the mindset and training differences between mature athletes focused on long-term health and non-athletes, stressing that a lack of precision in training can lead to mental hurdles. He advocates for individualized exercise programs that take into account a person’s specific body details, movement patterns, and trust in their body. He emphasizes the psychological faculty of habit formation and encourages pivoting exercise programs to suit a client's enjoyment, crucial for sustained engagement in physical activity.

Overcoming Mental Barriers as Vital as Physical Recovery

Peter Attia and Kyler Brown address the common issue of clients' fears impeding their recovery. They recognize that individuals, particularly those who have previously suffered severe injuries, may resist full rehabilitation engagement due to fear of reinjury. They discuss the importance of patients’ confidence and understanding that the recovery path, albeit not always pain or injury-free, is marked by gradual improvement.

Kyler highlights the brain's response to perceived threats, leading to increased pain sensitivity which could rationalize fear. He suggests exercises that meet the strength demands imposed on the body's nervous system can reduce protection and improve function. Kyler considers the importance of explaining to clients how pain sometimes reflects the brain's disapproval rather than injury, and how understanding this can reduce fear surrounding recovery.

Kyler Empowers Clients, Explains Their Pain, and Boosts Confidence In Regaining Function

Kyler points out how narratives of chiropractic harm can foment nervousness or fear toward treatment in his clients. He advoca ...

The discussion led by Kyler Brown centers on practical strategies and rehabilitation techniques for common physical ailments such as neck, back, knee, and shoulder issues, highlighting the need for strategic training and rehabilitation.

Kyler's Strategies For Neck, Back, Knee, and Shoulder Issues

Brown advocates for starting rehabilitation by loading the affected area after initial pain management, specifically, focusing on improving overall strength in the kinetic chain rather than the injured joint alone. For example, fortifying foot, ankle, hip, and pelvis strength can benefit knee health. He filmed a gym series showcasing exercises that address common issues like lower back, neck, shoulder, and knee pain, emphasizing prehabilitation aimed at making key muscle groups functional and strong before engaging in demanding physical activities.

Significant rotator cuff work, especially strengthening the supraspinatus muscle, was highlighted in the eight weeks before an operation despite discomfort, which implies a deliberate preoperative strategy. Brown also discusses changing rehabilitation tactics, such as moving from McKenzie protocols to pillar strengthening and dynamic neuromuscular stabilization when necessary.

For issues like neck tension, Brown focuses on exercise-based interventions that involve the nervous system rather than solely relying on traditional methods like massage. Brown also suggests that bridging therapies from static isometrics to dynamic movements through deloaded plyometrics can help develop speed and quickness with reduced body weight impact. Additionally, he promotes prehabilitation routines such as foot strengthening and core stability from the onset of pregnancy and emphasizes a recovery focus right after pregnancy to rebuild the body correctly.

Brown compares dynamic stability to a responsive vehicle steering system, indicating that it allows precise and immediate movement, essential for training the body to handle multi-planar forces and maintain control. Further, heavy isometrics, like the mid-thigh pull and wall squats, are used in assessments to build tendon strength and analyze specific body parts. Progressive loading with isometric holds in varied positions and quick, deloaded exercises for foot reactivity are a few of the strategies Brown employs to enhance tissue tolerance, joint mechanics, and neuromuscular control.

Goal: Integrate Corrective Work Into Training, Avoiding Isolated "Rehab" Activities

The overarching goal as discussed by Kyler Brown is to merge corrective exercises into general training instead of isolating rehabilitation to separate activities. For instance, postoperative strate ...