Dec 10, 2021
To watch this episode and other
past episodes, please visit Rachel’s
YouTube
channel.
Listeners can find Dr. Zachary
Long at his website thebarbellphysio.com and http://performanceplusprogramming.com,
and on Instagram @thebarbellphysio and @performanceplusprogram
Dr. Zachary Long is a physical
therapist in Charlotte, North Carolina, and runs an
industry-leading fitness website “The Barbell Physio” where he is a
trusted resource to thousands of athletes, coaches, and health care
professionals across the United States and beyond.
Additionally, Dr. Zach teaches
with the Institute of Clinical Excellence in their “Fitness
Athlete” division where he helps medical professionals better
understand the needs of CrossFitters, powerlifters, and
weightlifters. Zach is a Board Certified Sports Specialist, Level
One CrossFit Trainer, NASM Performance Enhancement Specialist, and
certified SFMA practitioner.
In this episode, Dr. Zachary Long and I chat about some
of the most common mistakes people make when it comes to injury
rehab, misinformation surrounding squat depth and why squatting
with your knees over your toes isn’t an inherently “bad” thing, why
(and how) CrossFit training can lead to muscle or hypertrophy
gains, and much more!
“Our goal should always be
‘how close can we be to our intended stimulus in the workout
without slowing down the healing process.’ And when we do that,
we're going to be significantly better off in the long
term.” Dr. Zachary
Long
Top Takeaways:
- Why resting is often the worst thing you can do
when injured and what you should do instead.
- How CrossFit training can lead to muscle
gains
- Benefits of using modalities such as lifting
shoes or heel elevation, wrist straps, and weight
belts.
- Squatting misconceptions &
misinformation
- How to know if you should be stretching
something vs. strengthening something
Show Notes:
- [0:00] Intro to episode
trailer
- [0:30] Rachel gives a brief introduction of
guest Dr. Zachary Long
- [1:30] Welcome back to MetFlex and Chill!
Rachel welcomes guest, Dr. Zachary Long, @thebarbellphysio to the listeners
- [2:00] Dr. Long gives an intro to himself and
how he got into sports and physical therapy
- [3:30] Question: If it is not resting, what
should we be focusing on instead when we get an injury?
- [7:00] Question: What other modifications aside
from rest would you focus on?
- [8:30] “Our goal should always be - how close can we
be to our intended stimulus in the workout without slowing down the
healing process - And when we do that, we're going to be
significantly better off in the long term.”
Dr. Zachary Long
- [9:00] Question: Is there any validity to
R.I.C.E? (Rest Ice Compression
Elevation)
- [11:00] Question: What are your thoughts on
NSAIDs?
- [12:30] Question: How do you know if you should
be stretching something versus strengthening something?
- [15:00] Question: Do you use foam rolling and
massage therapy in your practice?
- [20:30] Question: Limiting factors in training
- should we try to “fix” them or is it okay to use external ‘help’
depending on the goal?
- [24:00] Question: In terms of
squatting, is it okay if your knees travel over your
toes?
- [32:30] Question: Can you chat about how lots
of CrossFit athletes get super jacked?
- [35:00] Question: Is there anything specific
that you personally do with your clients to help with
accessory movements
that they might not be getting in a
typical CrossFit workout?
- [39:30] Question: When is it beneficial to use
a lifting belt?
- [43:30]
Valsalva
maneuver
- [44:30] Using external lifting tools depending
on your goals
- [46:30] Question: Is there anything you’ve
changed your mind about in the past year, and why?
- [49:00] To check out more from Dr. Zachary Long
at his website thebarbellphysio.com and http://performanceplusprogramming.com,
and on Instagram @thebarbellphysio and @performanceplusprogram
- [50:00] Thanks for listening to another
episode! If you’re loving MetFlex and Chill and want to help grow
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Rachel Gregory is a
Board-Certified Nutritionist, Strength and Conditioning Specialist,
Podcaster, and founder of MetFlex Life. She is also the author of
the international best-selling book, "21-Day Ketogenic Diet Weight Loss
Challenge."
Rachel received her Master’s
Degree in Nutrition & Exercise Physiology from James Madison
University and Bachelor’s Degree in Sports Medicine from the
University of Miami. Rachel completed the first-ever human clinical
trial looking at the effects of the Ketogenic Diet in non-elite
CrossFit athletes, which is published in the
International Journal of Sports
and Exercise Medicine.
Currently, in her day-to-day
coaching business, Rachel guides her clients to becoming the best,
most confident version of themselves. She has a passion for
educating those dedicated to optimizing their physical and mental
well-being while improving long-term health and fitness goals. Her
most popular course, Keto for Women, has helped women all across the world learn how
to ditch the restrictive, all-or-nothing mindset associated with
keto and instead thrive through the power of metabolic
flexibility.
You can connect and learn more
about Rachel's work by visiting her website www.metflexlife.com
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