Been foam rolling daily since my injury. Focusing on the painful bit over the gluteus medius and minimus and piriformis muscles. This has helped break the knots and relieve the pain. Little man loves climbing me when I'm on the roller. Today I also remembered to try and run as much as I could on the left side of the road to reverse the camber usually traversed on the right. My last ultramarathon was ran mostly on the right side of the road. That forced my pelvis to tilt to the right like the camber. I noticed that this affects my biomechanics greatly, making my left leg the main driver. Over hundreds of kilometres, this will cause overuse injuries, which is exactly what I got. So this morning I reversed all that by running on the left. Not a safe move on busy roads, so I had to run on "dead" quiet streets before sunrise. If you run on cambered roads, try and run equidistant splits on both sides or find flat pavements. Same with track day, run the same distance in opposite directions. #running#run2019#runner#runningdad#runninginjury#fitness#fit2019#fitdad#foamroller#foamrolling#stretching#rehabilitation#roadrunner#roadrunning#roadcamber#injuryprevention
1 172 hours ago
Mobility Day 19! Friday Feb 22.
Back opening sequence.
Childs pose spends 1min at each (middle/right/middle/left/middle) 5mins total, 2mins alternating btw cat and cow, 2mins in cobra. 9mins total!
Most runner’s calves are chronically ‘tight’. The lower leg takes a lot of stress when in stride. Every step taxes the lower leg. Depending on your shoes heal drop and your running technique (more info to come on these) you can really feel beat up after a speed or distance session.
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Here are a couple of my go to calf foam rolling techniques that help prepare my lower leg for activity. (I’ll continue to post up my calf mobility and strengthening protocol in the next week or two).
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Truth be told we do need to pay attention to take care of and condition our calves. Maintenance work and some simple strengthening techniques may be the difference between staying healthy or getting injured. Here’s a quick breakdown of the foam rolling techniques seen here.
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1️⃣ With the grain. This is the most common technique used with the foam roll. Although foam rolls tend to be pretty forgiving, a tight calf will probably be pretty sensitive to this movement. For less tension sit on the floor instead of supporting your weight on your hands.
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2️⃣ Rolling against the grain of your muscle is great for focusing on those real tight spots. You don’t need as much pressure here, feel free to start from seated on the floor (rather than elevated on your hands).
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Both of these exercises can be done with a bigger or smaller implements. The general rule of thumb is that the smaller the implement the more intense the pressure.
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::The Neck/Shoulder Rolling Series :: ⭕️ Many of us have aches and pains that show up in our neck and shoulders. This type of discomfort is usually a signal sent by the body because we haven’t moved very much so it says 🗣”hey, it’s time to move”. And in case you’re not sure what to move it sends you a signal to the area that is in distress⚡️ “start here!” ⭕️ If this happens once or twice, not a big deal, but when you keep the body in similar positions day after day, repetitive aches can show up as your body’s way of letting you know it doesn’t like it. Muscles become weak and out of balance over time of minimal or low grade repetitive activity. Strengthening activities will do the most to keep you healthy. ⭕️ So, first rule of thumb, movement variety!
Second rule of thumb, strengthen! ⭕️ But we can’t ignore that as we are on our way to strengthen, out muscles are ⚡️🔥. So this is where soft tissue work comes in. You can try the techniques in this series as a way to manage muscle aches as you increase your movement and strengthening! 🧡 #HEART#healthcareforartists#sportsmedicine#rehab#chiropractic#chiropracticsportsmedicine#performingartsmedicine#HEARTeverywhere#HEARTartists#letartinspireyou#art#artistsoninstagram#foamroll#foamrolling#lacrrosseballrolling
0 288 hours ago
Are you aware?
Whenever you are working out, are you aware of what your bodies natural tendencies for movement are?
The other day I was working with a client who was having trouble increasing the weight during her back squats.
After working with her for a bit I noticed that while she squats her hips tend to shift dramatically to the left.
This is what we call a “power leak”.
Because her hips shift, her body is no longer working as efficiently as it could, causing her to lose power and strength.
She has been squatting for months now and she was completely unaware that her hips were shifting.
This also became the answer to the reason why she occasionally ran into lower back pain after squatting.
So what did I do to help her out?
First I decreased the weight she was using so that she can practice keeping her hips neutral while distributing the weight evenly on both of her feet.
Then I gave her a couple of single leg workouts which we used to strengthen the position with the goal of making her squat as symmetrical and efficient as possible.
The other day she just texted me saying that she just hit a new personal best on the squat and feels absolutely no lower back pain.
If she would have continued squatting the way she has been, she could have caused more harm to her back or developed less efficient patterns that would have prevented her from increasing her squat strength.
Do you feel like you have an unknown power leak?
Join us this upcoming Sunday 2/24/19 at 12:30pm at Circusoul Yoga Studio for Rollassage for Yogis
Rollassage is a self-care workout that uses massage tools to increase flexibility, minimize muscle pain, and improve performance. In this 2-hours hands-on workshop , Licensed Massage Therapist and Corrective Exercise Specialist, Ronnie Fulton, will teach a variety of techniques including foam rolling, trigger point massage, and Self -Myofascial Release in order to reduce muscle pain and to deepen your yoga practice.
Space will be limited to only twenty participants to ensure personal attention to each participant.
Pro tip! Free your diaphragm. Cure your anxiety? (it’s worth a shot!) This is a tip passed on by a dear friend that I wish I would have listened to earlier (there seems to be a lot of those coming up these days.) Buy a plastic children’s play ball, deflate it slightly less than halfway, place directly under the sternum and ribs directly on the diagram, lie facing down and take loooooong deeep breaths and release. Try it! Watch the full video for one of my new favorite cobra variations.
REST DAY!!! 👟🥇Half marathon Sunday😁
Nice evening of rest after weeks of hard training I need this recovery period so I can see what I can do on Sunday. Then straight back to training the following week. .
Netflix/Foam rolling and chill!!
Tight back? Try this morning routine By @michaeluptonpt
Back pain is a troublesome little thing I encounter with a lot of my clients. The problem I see is time and time again they address the soft tissue straight away (Whilst this can help) you need to address why the pain is happening. What I’ve learnt over the last couple years is back pain rises from weak core and glutes🍑, poor mobility in the thoracic spine and hip flexors and also having terrible postural awareness.
I must make it abundantly clear, there is not one single cause of pain nor is there a single fix to back pain.
This circuit should only take 10 minutes and perform it every morning if you wish but realistically try for 3 days a week.
1️⃣ After performing some tissue work to temporary relief the pain start mobilising your hip flexors as they are commonly tight and can put your pelvis in an abnormal place. To do this use the rear foot elevated hip flexor stretch: with 10 each side.
❌Do not lean forward and arch your back
✅Squeeze your booty
✅Maintain a good posture and stay upright.
✅Need more of a stretch lift hand up to target Psoas muscle.
2️⃣ Mobilise your thoracic spine with the thoracic curl roll. Refer to the picture but main thing is warm up to this only go at your own pace and stop if you experience pain. Perform up to 10 each side.
3️⃣ Punish and strengthen your glutes to take the pressure of your knees and back. Perform the banded crab walk and glute bridge refer to YouTube and type in these workouts they’ll be on there 👌.
Perform 10 each side.
4️⃣Wake up your core. Before any physical activity you should be waking up your core to strengthen it throughout the day and take pressure of back and knees. Perform the plank holding 10 seconds on each side.
5️⃣Start creating good postural awareness for the day ahead
✅Perform this circuit 2-3 times each morning and let us know how your back feels if it does not progress contact your GP to book in with a professional.
As always leave a comment below 👇🏻with any questions or slide into my DMs.
“Nothing remains the same, change is inevitable, it is how we roll with those changes that defines our character.” -Unknown.
Speaking of rolling with it... those of us that have jobs requiring us to be seated for long periods of time can get some pretty tight hips. The tighter the hips, the more issues with the back and knees. To alleviate and break up this tightness, foam roll those hips out and give them some release. Target the front and the sides (as shown here) of your hips and make sure you take some walking and standing breaks during your work day to relieve tension also. #themoreyouknow 🌈
When you're trying to get those gains, but all you get is pain. 😭
I did weighted calf raises earlier this week, and my calves have been incredibly sore since. You can even tell in the video that I'm having trouble standing with both feet flat on the ground. It's been ages since I've felt this sore, but I knew I needed to use the lacrosse ball to massage those muscles. I'm doing a little bit better today, but I'll most likely be spending some time in the sauna later. I've also been so sore that I haven't trained bjj this week. Can't wait to hit the mats again. 🤼♂️ Music: Harmony
Do you workout on a regular basis??? What do you do to warm up for your workout? Do you even warm up??? I know a decent amount of people that either don’t warm up, or they do static stretches before a workout... THAT IS NO BUENO! If you want to prevent injuries and make the most out of your workout, you need to warm up your muscles! I ALWAYS start by doing a few different dynamic stretches, foam rolling, and doing some easy, activating exercises to warm up the bod! Never heard of dynamic stretches? Dynamic stretching is stretching out the muscles, but keeping your body moving instead of holding a stretch for more than 5 seconds(which would be static stretching). I like to do “walk outs”, “side lunges”, and “knees to chest” (don’t know what else to call them lol). I’ll post videos of these stretches soon!!! 😈
4 7612 hours ago
🚫🚫Shoulder pain 🚫🚫 -
The pec minor may be the cause ✅
Many issues can arise from working in an office, lifting weights, martial arts and driving etc.
Pretty much any hobby or occupation that puts your body into forward flexion for prolonged periods of time can potentially bring postural problems.
The pectoralis minor, or pec minor as it is known for short, is a thin muscle that lies flat underneath the pectoralis major.
This muscle is the smaller of the two pectoral chest muscles. It has three origins within the ribs, extending from the third, fourth and fifth ones.
At the other end, it connects to the shoulder blade on each side. The pec minor’s job is to provide mobility, stability, and flexibility to the scapula.
Having bad posture and a forward sitting head will result in the shortening of the pec minor. This is called protraction.
Some of the symptoms of a tight pec minor include:
⭕Tightness in traps
Ways to release the pec minor are: - Using a hard ball massage into the pec minor area⚾️⚾️
- Active release via soft tissue treatment of the pec minor.
0 2812 hours ago
From @squat_university with ・・・
Some people reference technique problems as an “energy leak,” but what does that really mean?🤔
The body is often referred to as a kinetic chain, as everything from the head to the feet must work together in a coordinated fashion to accomplish the set task. When you squat, it’s not just your quads doing the work but the entire body.🏋🏼♀️
If there’s an imbalance anywhere along the chain in creating tension and generating force, energy is dissipated into a different task breaking the chain and making the overall movement less efficient. This also creates microtrauma as certain tissues are now overloaded that could eventual lead to injury.🥊
Think about it like this, if I throw a baseball at a wall. The balls structure remains in tact and the energy from the ball hitting the wall creates an equal reaction in making the ball bounce back. However, if I throw a ball of spaghetti at the wall, the structure of the original ball deforms as it hits the wall. The energy is dissipated and the spaghetti does not bounce back.🤾🏽♂️
This is why working to fix technique problems improves your lifting efficiency, allowing your to maintain energy into the desired task so you can move big weight with less risk from movement related injuries🙌🏼
70 years young 😊 Come join us. As we age - our needs change. So should your exercise program. I switch up the workouts each time. We blend Strength- Core - Cardio - Stretch - foam roll - therapy balls and balance. We change locations We keep it moving and have fun👍
3 2913 hours ago
"Foam rolling is a great tool for increasing and maintaining mobility. We all want to be flexible and move well, right?" @thompson.performance .
Surfer or not, foam rolling is freaking awesome! However, if you’re experiencing serious pain, you should consult with your doctor. .
Foam rollers are only $10-$15 and you can conveniently situate yourself from the couch to the floor (to foam roll) while watching your evening Netflix, you could be alleviating your muscles from tightness and speeding up recovery from exercise and daily movement patterns.
@djssurf combining yoga and foam rolling for a great functional mobility class. Come learn how to help your body recover. Recovery is as important as the work! #recover#foamrolling#p10strong
Foam rolling is a form of self-myofascial release. Using basic yoga postures to warm up the body before foam rolling brings heat and lubrication to the muscles and joints, which allows the body to respond more efficiently to the process. Foam rolling helps improve range of motion, increases muscle flexibility, boosts proper blood circulation, breaks down knots and tense fascia, and reinforces muscle tissue integrity. Successful recovery and normal muscle function are attained by consistently stretching, foam rolling, applying pressure to trigger points and hydration. 💥Flexibility, Mobility & Recovery💥 Sunday’s 9AM & Thursday’s 12:30PM at @p10_ny
Phenomenal post and visual by @medicaltalks
Total femoral endoprosthetic replacement
#RepostPlus - - - - - -
Quick motion check!
The patient was treated with complete excision of the femur and total femoral endoprosthetic replacement following osteosarcoma of the bone. He is alive with no evidence of disease.
Total femoral replacement is able to reconstruct femoral integrity and usually patients resume mobilization. It is mainly indicated for both oncologist and non-oncologist cases to replace massive bone defects.
At the level of the femur the replacement of the whole bone including the hip and knee joint is an extreme example for limb preservation surgery for patients with resection of the femur owing to malignant bone tumors or failed revision arthroplasties.
1 10813 hours ago
•STRETCHING• I have to admit, I am that person that always does the least amount of stretching possible before exercise 🙈 I just want to jump straight into it!! BUT I’ve been learning the science behind why stretching and foam rolling is so important and felt compelled to share (hopefully this will hold me more accountable to stretching more too!):
- Stretching helps improve flexibility (the ability to move a joint through its full range of motion). We need flexibility so that our muscles are being used efficiently, and we can maintain the correct posture in both exercise and everyday activity. 💃
- But…The body will always find a way to perform without proper flexibility. This leads to muscle imbalances, which in turn can lead to injury. 😣
- Injury then leads to inflammation, tissue trauma, and as a result, other muscles compensate leading to poor movement patterns and…you guessed it…greater risk of injury! 😩
- Foam rolling. This can be done before and after exercise and is an effective way of releasing tension in muscles, allowing them to relax and lengthen and increase tissue extensibility. Try to hold the roller/massage ball on the trigger spot to help the muscle relax. 👍
- Static stretching. By holding stretches for 30seconds or more, this triggers the nervous system to allow the muscle to relax and lengthen. 👆
- Active stretching. Holding stretches for 1-2 seconds but repeating 5-10 times is a proven way to reduce and latent tightness and maintain full range of motion. 👟
- Dynamic stretching. Think squat jumps. This type of stretching mimics powerful movements from your workout to not only prepare the body to move through the full range of motion, but also to fire up those key muscles you’ll be using in your workouts. ✨
Hope you find these tips useful and happy stretching!!
PS - Hit the BOOKMARK to save these tips for later ✅
RHOMBOID (INNER SCAPULA) MYOFASCIAL RELEASE
For those who feel tension and limitations from their mid back in between the shoulder blades.
- Place a baseball or lacrosse ball on the area of tension and add pressure by pressing against a wall or on the floor.
- Have your arm in horizontal adduction while you slowly roll out the area with tension.
- You can also implement scapula depression by moving your arm into extension.
- Do this until you feel well stretched.
Try this out!
Save it for reference 👍🏻
Tag or send this to someone that will find this helpful!
On a side note: I should take cutting more seriously 😂 But I’m sitting at 168 so it’s good!
Contact me about 1-on-1 Personal Training in Pasadena and Alhambra!
Or ask me about Online Coaching!
Visit my website | www.sidmascardo.com
Everyone should be able to touch their toes. 👵🏼👵🏼👵🏼
Keeping your Hammies and deep rotators (see low back and hip stretch, Piriformis or pigeon) flexible could mean the difference between independence or dependency as we age.
Do this stretch along with the hip and low back stretch. (If you are more flexible try pigeon pose.) 🐦🐦 Split 15 min each day between these two areas. Do it for 30 days and let me know how much better you feel. 💪🤓 #hippain#lowbackpain#hipmobility#lumbarpain#lumbarmobility#stretchandroll#15minstretching