Breaking Limits, Unlocking Power: Performance Unchained Insider (Ed. 4)
- Randy Palacios
- Jan 20
- 8 min read
Welcome to the 4th Edition of Performance Unchained Insider!
Dear Readers,
I’m excited to bring you the latest edition of Performance Unchained Insider, where science meets action to help athletes and professionals unlock their full potential. This issue dives deep into science-backed strategies that optimize performance, accelerate recovery, and push the boundaries of what’s possible.
Whether you’re an athlete striving for peak performance, a coach guiding others to success, or a wellness enthusiast passionate about evidence-based practices, this newsletter is designed for YOU. My mission is to connect, share, and empower through insights rooted in the latest research and real-world application.
Let’s work together to level up, using proven methods to recover smarter, perform stronger, and achieve your goals. Thank you for being part of this journey—I’m honored to be a part of yours.
Here’s to breaking limits and unlocking new potential!
Warm regards,
Randy Palacios
Founder, Flexfit Wellness & Recovery
Wellness Spotlight: Top Recovery Tip of the Month
The first study I bring this time around is on phototherapy, this study titled "Phototherapy Improves Muscle Recovery and Does Not Impair Repeated Bout Effect in Plyometric Exercise" investigates the impact of photobiomodulation therapy (PBMT) using red (630 nm) and near-infrared (940 nm) light wavelengths on exercise-induced muscle damage (EIMD) and the repeated bout effect (RBE) following plyometric exercise.
Key Highlights:
Participants: Twenty-eight healthy men were randomized into three groups: LED therapy at 630 nm, LED therapy at 940 nm, or placebo.
Methodology: Participants received their respective treatments before performing 100 drop-jumps (5 sets of 20 repetitions). Assessments were conducted before, immediately after, and at 24, 48, and 72 hours post-exercise. A second identical exercise bout without LED therapy was performed after 14 days to evaluate the RBE.
Findings:
Creatine kinase levels, an indicator of muscle damage, increased significantly 72 hours post-exercise in the placebo group compared to the 940 nm LED therapy group.
The 630 nm LED therapy group showed a significant increase in squat jump performance at 24 hours post-exercise, while the 940 nm group exhibited improvements at 48 hours compared to placebo.
No significant differences were observed between groups for delayed-onset muscle soreness (DOMS) and countermovement jump performance after the first exercise bout.
After the second exercise bout, there was no effect of treatment, indicating that PBMT did not impair the RBE.
Conclusion:
Photobiomodulation Therapy (PBMT): A non-invasive treatment that uses specific wavelengths of light to promote tissue repair, reduce inflammation, and alleviate pain.
Repeated Bout Effect (RBE): A protective adaptation where a single bout of eccentric exercise reduces muscle damage from subsequent eccentric exercise sessions.
Implications for Athletes and Coaches: Applying PBMT before intense plyometric workouts can enhance muscle recovery without hindering the natural adaptive processes associated with repeated exercise bouts.
In summary, pre-exercise phototherapy with red and near-infrared light wavelengths can attenuate muscle damage and aid recovery following plyometric exercise, without impairing the beneficial adaptations of the repeated bout effect.
3 Tips for Athletic Performance Coaches
Incorporate Phototherapy for Recovery Use photobiomodulation therapy (PBMT) with red (630 nm) or near-infrared (940 nm) light to accelerate muscle recovery after intense plyometric or strength training sessions. This can help athletes maintain performance in high-frequency training programs.
Monitor Creatine Kinase Levels in High-Volume Training High creatine kinase levels indicate muscle damage. Using PBMT may reduce these levels post-exercise, enhancing recovery and readiness for subsequent training.
Protect and Enhance Performance with RBE in Mind PBMT improves recovery without impairing the repeated bout effect (RBE), allowing athletes to benefit from adaptive protection against future muscle damage.
3 Tips for Physical Therapists
Utilize PBMT for Rehabilitation Incorporate red and near-infrared phototherapy to support recovery in patients undergoing rehabilitation from muscle strain or eccentric-based injuries.
Track Muscle Recovery Timelines With PBMT, muscle recovery from exercise-induced damage is enhanced at specific intervals (e.g., 24–48 hours). Use this window to adjust therapy plans effectively.
RBE for Post-Rehab Training Ensure that patients undergoing plyometric or eccentric-based rehabilitation are exposed to progressive training loads that promote RBE while supporting recovery with PBMT.
3 Tips for the Average Gym-Goer
Boost Recovery with PBMT Incorporate phototherapy sessions pre-workout to minimize muscle soreness and speed up recovery after heavy gym sessions.
Plan Rest Days Wisely Using PBMT helps recovery without disrupting your body’s natural adaptations to exercise. Take full advantage of this to perform better in consecutive workouts.
Support Intense Training with Plyometric Progressions Plyometric exercises can induce soreness and muscle damage but also lead to better strength and endurance when paired with PBMT.
Athletic Performance Spotlight: Unlock Your Edge Tip of the Month
The next article I present is titled "Sport-specific differences in ACL injury, treatment and return to sports: Basketball" examines the unique aspects of anterior cruciate ligament (ACL) injuries in basketball players, focusing on injury mechanisms, treatment approaches, and return-to-sport (RTS) outcomes.
Key Highlights:
Injury Mechanisms: Basketball players often experience ACL injuries due to high-intensity movements such as sudden stops, pivots, and jumps.
Treatment Approaches: The study discusses various treatment modalities tailored to basketball athletes, emphasizing the importance of sport-specific rehabilitation protocols.
Return-to-Sport Outcomes: Factors influencing successful RTS include the athlete's adherence to rehabilitation, psychological readiness, and the implementation of sport-specific training during recovery.
Conclusion:
Rehabilitation Focus: Emphasizes the need for basketball-specific drills that mimic on-court movements to ensure a safe and effective return to play.
Preventative Strategies: Highlights the importance of neuromuscular training programs aimed at reducing the risk of ACL injuries among basketball players.
In summary, the study provides insights into the distinct characteristics of ACL injuries in basketball players, underscoring the necessity for specialized treatment and rehabilitation strategies to optimize return-to-sport outcomes.
3 Tips for Athletic Performance Coaches
Incorporate Basketball-Specific Drills Design training programs that simulate high-intensity basketball movements like pivots, cuts, and jump-land tasks to prepare athletes for the demands of the sport.
Focus on Landing Mechanics Train athletes to develop proper landing techniques, as poor mechanics during jumps are a significant factor in ACL injuries.
Implement Injury Prevention Programs Regularly include neuromuscular training programs aimed at reducing ACL injury risk.
3 Tips for Physical Therapists
Rehab with Sport-Specific Movements Incorporate basketball-specific exercises during ACL rehabilitation to mimic on-court activities.
Monitor Psychological Readiness Evaluate an athlete’s mental preparedness to return to play as psychological readiness significantly impacts RTS success.
Strengthen Supporting Muscle Groups Focus on strengthening the hamstrings, glutes, and core to provide better knee stability and reduce stress on the ACL.
3 Tips for the Average Day-to-Day Gym Goer
in Athletic Movements Whether you play sports recreationally or for fitness, practicing proper landing and cutting techniques reduces injury risk.
Strengthen Your Knees and Hips Building strong lower-body muscles helps stabilize the knees during high-impact activities.
Don’t Skip the Warm-Up A proper warm-up improves muscle activation and reduces the chance of injury during intense workouts or sports.
Mental Performance Spotlight: Mind Over Matter Tip of the Month
The final study I bring to you is titled "Remote photobiomodulation ameliorates behavioral and neuropathological outcomes in a rat model of repeated closed head injury" investigates the effects of remote photobiomodulation (PBM) therapy on behavioral and neuropathological outcomes following repeated closed head injuries in rats.
Key Highlights:
Objective: To assess whether remote PBM can mitigate the adverse effects associated with repeated closed head injuries, which are commonly used to model traumatic brain injury (TBI) in humans.
Methodology: Rats subjected to repeated closed head injuries received remote PBM treatment. Behavioral assessments and neuropathological analyses were conducted to evaluate the efficacy of the treatment.
Findings: Remote PBM treatment led to significant improvements in behavioral outcomes and reduced neuropathological damage in the treated rats compared to untreated controls.
Conclusion:
Behavioral Assessments: Included tests to evaluate cognitive and motor functions, which are often impaired following TBI.
Neuropathological Analyses: Examined markers of neuronal damage, inflammation, and other pathological changes associated with TBI.
Implications for Treatment: The findings suggest that remote PBM could be a promising non-invasive therapeutic approach for mitigating the effects of repeated head injuries, potentially applicable to human TBI cases.
In summary, the study demonstrates that remote photobiomodulation therapy can improve behavioral and neuropathological outcomes in a rat model of repeated closed head injury, indicating its potential as a treatment modality for traumatic brain injuries.
3 Tips for Strength and Conditioning Coaches
Prioritize Head Safety During Training Implement exercises that strengthen the neck and upper body to reduce the risk of head injuries in contact sports. Stronger neck muscles can help mitigate the forces associated with head impacts.
Incorporate Recovery Protocols While physical training is critical, consider recovery methods such as photobiomodulation (PBM) therapy for athletes who may have sustained mild head impacts.
Educate Athletes on Concussion Awareness Ensure athletes understand the importance of reporting head injuries and following recovery protocols to prevent repeated trauma.
3 Tips for Physical Therapists
Utilize Photobiomodulation Therapy Incorporate PBM into treatment protocols for patients recovering from head injuries, as the study highlights its potential to reduce inflammation and improve neurological outcomes.
Focus on Cognitive and Motor Rehabilitation Tailor rehabilitation programs to address both cognitive and motor impairments following head injuries, as these are common post-injury challenges.
Monitor Long-Term Progress Continuously assess the patient’s progress in cognitive and motor functions to prevent long-term deficits.
3 Tips for the Average Day-to-Day Gym Goer
Be Cautious During High-Impact Activities Avoid high-risk exercises or sports that could lead to head trauma without proper protective measures.
Include Neck Strengthening in Your Workouts Strengthen neck and upper body muscles to protect against the forces involved in potential impacts.
Recognize and Address Head Injuries If you experience head trauma, take it seriously and seek proper medical attention. Avoid strenuous activity until cleared.
Personal Note
Before concluding this newsletter, I want to take a moment to extend my deepest prayers and condolences to everyone impacted by the devastating fires in Los Angeles. As a native of this city, witnessing the destruction of homes, the loss of loved ones, cherished pets, priceless family heirlooms, and so much more has been utterly heart-wrenching. The pain and trauma faced by those directly affected is unimaginable, and my heart goes out to every individual navigating this tragedy.
Tragically, one of my own family members lost their home in the fires. To support their efforts in rebuilding, I’ve included a link to their GoFundMe below this personal note. I want to emphasize that I gain no personal benefit from this—my sole intention is to use this platform to extend a helping hand where possible.
If you’re unable to contribute financially, please know that your prayers and well-wishes are just as meaningful. Let’s also take this moment to check on our neighbors, hold our loved ones close, and express gratitude for the blessings we do have. Thank you for taking the time to read this message, and for any support you can offer. Together, we can uplift those in need.
"Thank you for exploring the 4th edition of Performance Unchained Insider! I hope you found the insights valuable and inspiring as you continue to level up your performance and recovery journey.
If something stood out to you, I’d love to hear your thoughts—comment below with your key takeaways, reactions, or ideas. Don’t forget to share this edition with colleagues, teammates, or anyone looking to optimize their potential.
Your feedback is the heartbeat of this newsletter. Let me know what topics you’d like to see in future editions, and I promise to take your suggestions to heart. Together, we’re building a community driven by growth, knowledge, and shared success.
Here’s to breaking barriers, achieving greatness, and unlocking your best self. Until next time—stay inspired, stay connected, and keep moving forward!"
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