Brian Kinslow, PT DPT

Helping people do what they love, for life. Co-owner of EVOLVE Flagstaff w/ @AbbyTheRD. Specializing in performance training, injury rehab. Doctor of PT, CF-L2

[Brian Kinslow, PT DPT @drbri_DPT]

Don’t try to recreate your sport in the gym. Use the gym for a stimulus that your sport doesn’t provide.

For outdoor and endurance athletes, that means:
-Tendon health
-Bone density
-Movement control
-Top end strength

How? Lifting. Build endurance outside, resilience in the gym

[Brian Kinslow, PT DPT @drbri_DPT]

No one movement is inherently bad.

But… Let’s work on new movement patterns if:

1. Your default way of moving is painful - let’s change something.

2. You can’t move with control in a variety of ways - let’s give you options.

3. You want to perform better - technique matters.

[Brian Kinslow, PT DPT @drbri_DPT]

Don’t 1-rep max your life.

It’s not unreasonable to say that most people need to lift 40+lbs to get through life. Kids, yard work, suitcases, dog food

Does your exercise routine include practice lifting heavier than that?

If not, your life might be a series of 1-rep max tests

[Brian Kinslow, PT DPT @drbri_DPT]

Strength can certainly improve endurance.

Person A: Can squat 200lbs ten times
Person B: Never squats more than 20lbs but does lots of reps

Lets have them both carry a 20lb backpack for an hour. All other things equal, I’m betting on person A. 20lbs will feel like child’s play

[Brian Kinslow, PT DPT @drbri_DPT]

“You are the stiffest I’ve ever seen.”
“You’ll need a replacement before you’re 50.”
“You’ll never be able to run again”

When providers dont know exactly whats wrong, too often they make something up that creates fear.

Rather than saying “I don’t know,” they say “You’re broken”

[Brian Kinslow, PT DPT @drbri_DPT]

Don’t be afraid to strength train.

Forces equal to 4-8x bodyweight go through the legs during running. 1.5xBW or more going down stairs.

No matter what you do, train your system to absorb external load. 5lb dumbbells and yellow theraband just aren’t going to cut it

#getpt1st

[Brian Kinslow, PT DPT @drbri_DPT]

“Should I get PRP?”

Well, have you thoroughly assessed: strength, endurance, mobility, balance, coordination, breathing, sleep, nutrition, stress? Have you worked on them consistently for 3-6 months?

Then no. I probably would not get an expensive and unproven injection.

[Brian Kinslow, PT DPT @drbri_DPT]

Pain and injuries are rarely random. The body is trying to send you a message. Let’s interpret that message before resorting to needles, pills, or scalpels.

#physicaltherapy #ExerciseIsMedicine

[Brian Kinslow, PT DPT @drbri_DPT]

The world is seething, unsettled, obviously in pain.

The problems of PT & healthcare are just another symptom. I see a connection between the opioid epidemic, pain, unnecessary surgical “repairs,” and the unrest of 2020.

https://t.co/MMGWPLEZ7Z

#PhysicalTherapy

[British Journal of Sports Medicine (BJSM) @BJSM_BMJ]

Strength training should be high repetition, low load to improve running performance, right..? Great to see another #RunningMyth put to the sword in the current edition! 🏃‍♀️🏃‍♂️🏋️‍♀️@DrChrisBarton @rwilly2003

https://t.co/JoySvf8GoQ

[Abby Chan, MS, RD, RYT @AbbyTheRD]

Just came up with a new state slogan “Welcome to Arizona! The home of goat rodeos and trash fires!”

#AZ #COVIDAZ

[Brian Kinslow, PT DPT @drbri_DPT]

Let’s be honest: it’s not the piriformis.

You probably can’t palpate it, you can’t really muscle test it in isolation, and can we really know if it alone needs to be stretched?

Let’s all do better and stop the piriformis scapegoating.

[Brian Kinslow, PT DPT @drbri_DPT]

@kdg_14 @TheFuelPhysio Thanks for sharing! Those are great.

I mean even more practically: Patient struggling to get off the floor. In that moment, what do you advise them to do?

I went with 90/90 deep breathing, gentle cat/cow, swaying hips side to side, progress to short walks, lots of breaks.

[Brian Kinslow, PT DPT @drbri_DPT]

Physios -

Email from a patient:
“I threw my back out and can’t stand up or walk. I’m writing laying on the floor. I cant go to work. What should I do?”

What are a few of your immediate triage suggestions to calm down acute, very painful LBP?

#getptfirst

[Dave Chase: Community-owned health plan catalyst @chasedave]

Masking has had a dramatic positive impact on death rates in Czech Republic, Hong Kong and Japan without the lockdowns we’ve had. If you care about the sanctity of life, it’s an absolute no-brainer.

[Brad Stulberg @BStulberg]

People just getting into health and fitness:
"I'm trying keto"
"I'm mostly paleo"
"I'm on the HIIT protocol"
"I track everything"
"I do lots of recovery"

People who have been doing this stuff for years:
"I train hard"
"I eat—mostly whole foods"
"I sleep"
"I prioritize community"

[Abby Chan, MS, RD, RYT @AbbyTheRD]

As the country begins to reopen. It seems as though everyone is rushing back to life as if nothing happened.

Just remember, that those who do not remember the past are condemned to repeat it. #COVIDー19 #InThisTogether

[Brian Kinslow, PT DPT @drbri_DPT]

@Coral4AZ @CityofFlagstaff can you help interpret todays proclamation from @dougducey? Does it supersede the Mar 26 proclamation for Flagstaff? The Mar 26 proclamation indicated indefinite closures. Does that still apply? Or can gyms legally begin to reopen in Flagstaff tomorrow?

[Brian Kinslow, PT DPT @drbri_DPT]

@dougducey Are these graphs and data available anywhere else outside of twitter?

[Brian Kinslow, PT DPT @drbri_DPT]

@BStulberg “Move your body often, sometimes hard. Every bit counts.” Love that.