Before starting hamstring strengthening exercises. it helps to know a little bit about what the hamstring #muscles do. The main function of the hamstrings is to bend the knees, which are important in activities such as running, jumping and climbing stairs.
They also help to control actions such as kicking, working as the 'brakes' when you swing your leg, and help rotate the lower leg to control foot position as you walk.
The other function of the hamstrings is to work with the glutes to help extend the hips in activities such as standing up from sitting, squatting and jumping. Therabands are a specially designed elastic band that provides graded resistance to exercise. It is available in a range of resistance levels (each a different colour) so it is very easy to gradually progress the hamstring strengthening exercises, so the same exercise can be done just with different resistance levels as you get progressively stronger.
Make sure you can happily do the beginners hamstring strengthening exercises before you try these, particularly if you are recovering from an injury, and start with a low resistance band, such as tan or yellow. Theraband is a really effective, yet simple and cheap tool to make hamstring strengthening exercises more challenging and fun. •
Squat prep with @froste_18 ❄️
Keeping one hand fixed high is a good way of keeping the thoracic under tension, whilst exploring hip abduction in end range flexion at the bottom of the squat.
Frosty went on to PB her 5rm deadlift too...though that was probably more the week off in the sun! 😎
3 STEPS TOWARDS LESS KNEE PAIN.
Step 1 - Get a decent diagnosis. This means working with someone who can explain to you WHY the pain, injury, wear&tear or damage has occurred. If you have meniscus damage on your right side, some osteoarthritis on your left or maybe just stubborn pain at the front of either knee there will be some reason/weaknes/habit that has bought it about.
Something that you will just need to take my word for right now is that true injuries in healthy tissues are very rare. There is virtually always some pre-existing weakness, trauma or strain in an injury site. You need to know what and why that is.
Step 2 - Hands on treatment for your pain - work with someone who is willing to try a wide array of methods to try and ease your pain. At my clinic for example we use acupuncture, mobilisation, stretching, manipulation, ice, vibration, deep tissue release, suction cups and scar tissue release all under one roof. If you have stubborn knee pains you may need a determined, flexible and open minded practitioner who is willing to throw the kitchen sink at you if you want relief.
Step 3 - Rehabilitation - Exercises that strengthen the weaknesses and imbalances uncovered in Step 1 is crucial for those who want to do everything they can to resolve their knee pain. A percentage of patients also need insoles for their shoes; usually those with either very high or very low arches. #wellingtonnz#acupuncture#injuryrehabilitation#sportschiropractic#physiotherapy#kneepain
** Skill Development **
✔️Ground Reaction - landing in multiple directions
✔️Balance - stability on landing
✔️Torso In Tension (arms up) - a running-specific skill and drives more emphasis to the lower limb
Good work @trailrunningwales!
I realised yesterday that I haven't formally introduced myself! My name is Bethan 👩🏻
I have been working as a Sports Therapist for 5 years and decided it's about time I started working for myself, so I've set up Timmins Health & Performance to do just that.
I'm originally from Walsall, but now reside in a small village in the Leicestershire countryside! 🏡
I went to primary and secondary school in walsall, college in Sutton Coldfield, and then went on to do a Sports Therapy degree at Coventry University and graduated in 2014 👩🏻🎓 since then I've worked in a small clinic in Coventry where I still work today. I've also worked with Coventry RFC, Rugby Lions RFC, Old Coventrians RFC, Coventry Dragons Rugby League, Coventry Bears Rugby League, and currently work with both Stratford-upon-Avon RFC and Warwickshire RFU (there's a bit of a theme here!) 🏉
I enjoy animals of all descriptions (except spiders), going to the gym, cheese, and going to music events. I dislike avocados, spiders, and traffic jams 🚙
I love my job ❤ There's no better feeling than getting people back up to fitness and helping them achieve their goals. I am qualified in Sports Therapy, Sports Massage, Dry Needling (Medical Acupuncture), Sports Taping including Dynamic Taping, Sports Trauma Management, Wound Management and Suturing, First Aid, and Electrotherapy. .
If you have any questions or queries please do not hesitate to contact me. I'll do my best to help you in any way that I can 🙂
I’ve had a few new page likes recently so I thought I’d introduce myself!
I’ve been working as a Physiotherapist for 20 years now, Graduating from King’s College London in 1999.
I spent 2 years working in Inverness rotating through lots of specialties including ITU, Neuro Rehab, Paediatrics and Orthopaedics before moving to Cornwall and specialising in Musculoskeletal Physio.
I spent 6 years there gaining lots of experience and being mentored by more senior colleagues before heading back to the midlands and working in GP practices and private practices locally and in 2013 set up my own clinic.
I started working in sport 11 years ago. I spent 8 years working with Bromsgrove Rugby Club and alongside did some work with Northampton Saints Academy, ITU World Triathlon Final, worked with sports scholars at The University of Birmingham and at several multi stage Cycling Sportives in the Alps, Pyrenees and Dolomites!
I spent 2 years completing my Post Grad Diploma in Sports Physiotherapy at the University of Bath. I have also done post graduate training in Sports Massage and Acupuncture both of which are available in clinic.
I have been lucky enough to work at both the London 2012 & Rio 2016 Paralympic Games. At London 2012 in a multi sport role and Rio with the Bronze medal winning Men’s GB Wheelchair Basketball team with whom I worked for 2 years.
I currently work part time with GB Judo and travel regularly to training camps and competitions around the world! This means I also regularly work with Strength and Conditioning Coaches, and wider members of the Sports Science Team and Coaching staff to continue to increase my knowledge and experience.
I am also a Yoga Alliance 200 hour qualified teacher and I am passionate about using Yoga alongside my western healthcare training to support treatment for a variety of conditions.
I work from a comfortable treatment room at home to create a relaxed environment and work collaboratively with my patients to keep them active. I’m equally happy and experienced treating Olympians, weekend warriors and those who have chronic health problems and would like to become a bit more active.
"When you haven't told anyone you're vegan in over a minute"
Core press to reverse lunge
Great exercise involving glutes, core muscles, legs, chest, front deltoids.
Great for sports involving a lot of unilateral movements and dealing with a resistance whilst maintaining posture or changing direction.
It's a lot harder than it looks, believe me.
P.s. one legged (unilateral movements with the legs recruit more gluteus medius muscle)thank me later, they're also great for dealing with muscle imbalances
Brb. Just setting my legs on fire. 🔥
Knee pain is thought to be primarily associated with specific quadriceps muscle weakness or fatigue especially in the vastus medialis obliquus (VMO). The VMO is involved in knee extension, along with the other muscles which make up the quadriceps muscle.The VMO also contributes to correct tracking of the patella. Misfiring and fatiguing of the VMO causes mal-tracking of the patella and subsequent damage to surrounding structures creating increased force on the knees, often resulting in injuries such as patellofemoral pain syndrome, anterior cruciate ligament rupture, chondromalacia, and tendinitis. The following exercises are great for activating and eccentrically strengthening the VMO while subsequently firing the core and glutes (both of which when weak can increase likelihood of knee injury). VMO Lean Backs - Use chairs(I replaced chairs with Swiss balls) for support
- You may want to place a pillow or rolled up mat under your knee
- In a lunge position angle your back lower leg inward until your ankle is directly behind your other ankle
- Lean back until you feel tension in your VMO
- Make sure hips remain forward facing and spine vertical
- Common mistakes include leaning forward or rotating hips
Swiss Ball Split Squat with VMO Tapping
- Place back foot/lower ankle on Swiss ball
- Lower slowly into single leg squat while tapping the VMO to increase activation
- Make sure to keep hips forward and level with each other
Adding the Swiss ball to the second exercise allows for more hip freedom of movement and greater demand on the neuromuscular system. #vmo#vastusmedialis#neuromusculartherapy#athletictherapy#halifax#kneerehab#injuryprevention#injuryrehabilitation#chondromalaciapatella#patellartendonitis#patellofemoralpainsyndrome#aclrecovery#quadriceps
1 222 days ago
Many athletes think about injury in an unproductive way. I often hear things like...
“my knee hurts because my quads are super tight,” or “I injured my shoulder because I was moving with bad form.” This kind of thinking can result in the conclusion that something more must be done to get better - more technique or mobility work, or corrective exercises.
Bad form, mobility and weak muscles may in fact contribute to injury, but may not themselves be the most significant cause of injury. We all know someone that grinds away every day with terrible form and never gets hurt. Yet, the most elite and experienced athletes often get injured despite exemplary technique.
One thing we know to be true of each injury is that the amount of stress placed on the tissues exceeds the stress tolerance of that tissue, leading to breakdown and further reduced stress tolerance.
Placing stress on the body is the definition of training. Training challenges tissues causing a homeostatic disruption of both muscular and endocrine systems. Immediately following training, recovery systems start to repair the disruptions caused by training, and while recovery occurs our body adapts to the stressor. When this system is functioning properly, we see improvements in both performance and stress tolerance of the target tissues. Without appropriate recovery and adaptation to the stress applied, we see decreases in performance and stress tolerance.
There are a multitude of variables that affect the stress-recovery-adaptation (SRA) continuum, and they all interact with each other. And while bad form or mobility may increase the stress placed on tissues, if the other factors allow for sufficient recovery and adaptation, our body can learn to tolerate that stress.
By thinking about injury holistically, we acknowledge that the SRA model is influenced by a number of closely interrelated variables. This allows us to make better decisions about the factors that contribute to training injury and the best path for rehabilitation. Perhaps additional technique work and corrective exercise isn’t the answer for an athlete that is already training 2 hours per day and sleeping 5.
| ON THE BLOG |
Have your heard about clinical Pilates? Have you been told it could help your body?
If you have never tried it then the sessions can be a little daunting to start, so we have put some info together to help you be prepared for our clinical Pilates sessions!
Click the link in our bio ✌🏼
Myofascia is the white matrix of connective tissue which surrounds muscles.
Myofascia has been shown to have Thixotropic properties (normally associated with gels and fluids).
This means that when an external force such as 'shearing' or agitation is applied myofascia can become more 'fluid' or pliable.
This has direct effect upon the muscle tissue it encapsulates allowing more movement and better efficacy of treatment modalities.
Myofascial Release can be achieved by:
Acro yoga is teaching me about my body and working with others. But more importantly it's teaching me to trust. To trust myself (and another). But if I am not trusting of myself, I hold my breath or stiffen when I should soften, etc.
It's the biggest trust fall.
You have to know your body and focus. You need to be open to learning how to fall and land with grace and also be ok splatting on your face!
As I grew up, it felt dangerous to be me—my whole self, including the parts that messed up, got rebellious and especially angry, were too loud, or were awkward and vulnerable.
So, as one does, I put on a mask and armour and met the world as a version of me I thought would be acceptable.
From the outside, it looked like I didn't trust other people. But mainly, I didn't trust myself. I had every doubt in the world about my worth.
I didn't trust that the authentic me was good enough, lovable enough—and that I'd still be OK if I did mess up. I lacked confidence in my own depths, the core of me, that it already contained goodness, wisdom, and love. I doubted myself, my worth, my potential.
It's been what feels like lifetimes worth of journeys to hone and refine these skills. To lighten up, loosen up, try new things, take risks, mess up (with or without grace) and then fix and learn from those mistakes, and stop taking myself so seriously. And more importantly to try again!
Sure, things go wrong sometimes when you trust yourself more. But they go really wrong and stay wrong when you trust yourself less.
Nobody is perfect. You don't need to be perfect to relax, say what you really feel, and take your full shot at life. Over the long-term, the costs are much greater when you don't live your truth, including stress, bottled-up truths, and inner alienation.
Be your whole self; it's your whole self that you can trust.
This day, this week, this lifetime — take a chance on yourself and see what happens when you bet on yourself, when you back your own play.
See what happens when you let yourself fall backward into your own arms, trusting that they will catch you.
It'll be the most liberating experience ever!
Busy Saturday about to get underway. New boxing 1-1 client starting today @ 9am. Spin and abs 10-11am and a sports therapy booking 11-12.
Want to experience personal training with a boxing twist? Do you suffer with lower back pain or have a niggling / long term sports injury? See how Reece can help! Get in contact for initial assessments and PT trials.
Have a super weekend all, make looking after yourself a priority.
One of the popular headline these days is to put the word "functional" in the name of a training system or movement philosophy. These systems and philosophies are then sold as the missing link; but in reality they're just re-packaged principles and techniques that have already been around for a long time.
Sadly, trainers buy into the glossy marketing, stump up £1000 + for a weekend certification course, and suddenly they're telling clients that the proper way to train as a human being is by doing these top-secret "functional" techniques.
This perpetuates the dangerous misconception that everyone fits the same mould. But everyone is different: different sports, different age and even different daily needs... Squatting 120kg is of course functional for a power lifter, but is it functional for a 45 year old mother of 3? On the other hand, what is a mother of 3 to squat 120kg for?
Also, dynamic stretching the hip is functional for a footballer; yet is it function for a hypermobility ballet dancer? The key point here is, some exercises are functional(and essential) for some, meanwhile it could be causing harm to the others.
Every exercise is valid in the right context. But the context (i.e., what is functional) is dictated by the person who is doing the exercise, certainly not the exercise itself.
If you're a client and your trainer tells you an exercise is functional, ask them: "Functional for what?" "Functional means the movements are functional for that particular person." #functionaltraining#functionalfitness#functionalmovement#sports#sportsconditioning#injuryrehabilitation#biomacanic#personaltraining#fitness#fitnesstraining#sportsrehabilitation#sportstherapy#sportsmassagetherapy#correctiveexercise#stretching#strengthandconditoning#sportstherapist
This is not the IG Post that I had planned...
Yesterday was Valentine's day... I had it all planned out... a post & seasonally appropriate quote, about loving the stage of life that I am in and thanking the 200 followers that have connected with me over the last few months... because it is the season of love, right?
However, Yesterday I was not in love with my world. Yesteredy I was in pain and was hating my body... my pain had been increasing over the last 10 days, and yesterday, I could no longer ignore it.
Yesterday, I hated my body... I hated its history of injuries, and I hated that still, 12 years after the fact, it could still impact me in this way. It is frustrating and draining and limiting how I work and practice. My pain levels have not been like this for the last 3 years... I thought I had moved beyond this...
My advantage is that I do understand what my pain is, it comes from an accute pelvic injury from 2006. I have been here before... just not for a while. Along side my pilates mentors and allied health practitioners I know what needs to be done as ongoing maintenance, which will bring my pain levels back down.
I have been here before... just not for a while...
Today, was about listening, acknowledging, being honest with myself and being honest with my clients. I could not physically assist them or demonstrate repertoire today. I would still be there for them, but that we would dig deep into our skills of verbal communication... Challenge accepted! And they all did fantastic sessions.
Today was a good day... a day of vulnerability for me, but a good day
9 295 days ago
*An almost actual picture of me running/skipping out of the docs office (ready to get rocking again) in song and beaming with sun rays after being cleared*
Ah, the constant tugging: between the indomitable belief in the process, yet feeling entirely unsure what lies ahead. An urgency to make things happen, yet a force to rest. A vision with intense clarity, yet immense uncertainty. Gratitude for the progress so far, yet such eagerness for more. Learning to work so diligently yet rest so deeply.
Oh how quickly visions come back.
I've been here many times before.
And I always come back with more love (in the spirit of this loving day, I must add). When deeply pouring your heart into anything - a task, goal, process…it comes with a risk. That it doesn't always go as dreamed, and that same level of love for the process turns to pain, disappointment. Experiencing both ends of the spectrum is a privilege - to dive in so deeply and fully.
But finally, the rapid improvements. The massive patience learned. The entire undulating process again. And despite knowing the pain, not letting it deter you from experiencing again. Because it’s a privilege to experience every note so fully and deeply.
While on the note of love. There’s too many lovely, loving individuals out there rocking MY world ❤️ thank you
In celebration of valentine's day our entire team would like to wish each and every one of you the happiest of valentine's days.
We are very appreciative of your support and look forward to being able to take care of you and your loved ones in the unfortunate event of a car accident or other form of personal injury.
Call us today to experience the Your Care Health Network difference! -
7171 Coral Way Suite #305
Client Stories 🗣
Meet Sean 🧑🏻 I'd been treating Sean for the last couple of years when during one session he announced his plans to run 80 half marathons in just 8 months! 💥 Now as someone who particularly dislikes running, this blew my mind that anyone would want to put themselves through this. However he explained that it was all to raise money for a dementia charity, a cause particularly close to his heart.
At the end of October when he was 1/4 of the way through his challenge, I received a message from him: 'I've broken my leg and I need you to help me get back on my feet'. It turns out he had a displaced femur fracture after falling down some steps outside his home 😱🦴 Sean ended up having a metal rod inserted down the length of his femur with nails at either and to secure it in place, but suffered significant blood loss during surgery and was in hospital for 12 days in total 💉 despite all this he was walking round on crutches in just a couple of days after he was discharged!
Initially we were limited with what treatments we could do. We started off with really simple movements such as straightening his leg, lifting his leg up onto the bed from the side and trying to bend his knee whilst lying on his front. We also did regular gentle lymphatic massage to try and flush some of the swelling and inflammation out of the tissues, and bring fresh blood and proteins in to aid the healing process. Over the next few weeks we started to see significant improvements and kept increasing his exercises accordingly. As soon as he was able to, we had him doing glute bridges, lunges, clams and all manner of mobility exercises to increase strength and movement in his legs.
On the 2nd February, Sean was able to complete his 1st half marathon distance since his leg break! 🏃🏻♂️🎉 .
For more on Sean's story check out his page @80in8 - Running for Dementia Revolution, or his blog 80in8.com 💻
My client Keith performing walking lunges. It is a highly functional multi-joint exercise. Whether you are climbing the stairs📶 kneeling to tie your shoe 👟 or proposing💍♥️ to your loved one, you are performing a variation of a lunge!
Performing this exercise will not only make your day to day life easier but it also comes with other benefits: ✔️ Lunge has shown to produce the highest acute energy expenditure (following squat and deadlift) making it great for fat loss!! ✔️ Walking Lunges has shown as much as 35% improvement in hamstring strength of junior athletes ✔️ Great option when aiming to strengthen Gluteus Medius and Vastus Medialis with the latter being of high importance when dealing with people suffering from patellofemoral pain syndrome (PFPS). It can also be used in early rehab stages before progressing to other exercises i.e squat with isometric hip adductions
Be prepared for some DOMS as the eccentric nature of this exercise is likely to induce some damage! 💪🔥 #fit#strong#gym#lifestyle#nevergiveup#getfit#hardwork#dedication#exercise
1) Irish, S. E., Millward, A. J., Wride, J., Haas, B. M., & Shum, G. L. (2010). The Effect of Closed-Kinetic Chain Exercises and Open-Kinetic Chain Exercise on the Muscle Activity of Vastus Medialis Oblique and Vastus Lateralis. Journal of Strength and Conditioning Research, 24(5), 1256-1262
2) Jönhagen, S., Ackermann, P., & Saartok, T. (2009). Forward Lunge: A Training Study of Eccentric Exercises of the Lower Limbs. Journal of Strength and Conditioning Research, 23(3), 972-978.
3) Ratamess, N. A., Rosenberg, J. G., Klei, S., Dougherty, B. M., Kang, J., Smith, C. R., . . . Faigenbaum, A. D. (2015). Comparison of the Acute Metabolic Responses to Traditional Resistance, Body-Weight, and Battling Rope Exercises. Journal of Strength and Conditioning Research, 29(1), 47-57
4) Stastny, P., Tufano, J. J., Lehnert, M., Golas, A., Zaatar, A., Xaverova, Z., & Maszczyk, A. (2015). Hip abductors and thigh muscles strength ratios and their relation to electromyography amplitude during split squat and walking lunge exercises. Acta Gymnica, 45(2), 51-59.
Our osteopath Jason had prepared specialised ski exercises to get you ready for the slopes.
Double Leg Squats with Pilates ball. - Start off by leaning your back against the Pilates ball on to the wall
- With your knees positioned at shoulder width distance, slowly squat down, aiming to have knees angled at 90 degrees.
- Slowly straighten legs to bring you back to starting position and REPEAT exercise. x7-10 repetitions x2-3 sets
Note: This exercise can also be carried out in an Isometric (static) position holding for 15-20 seconds.
When you're giving it your all, don’t let injuries and pain get in the way. TRAIN SMARTER 💪 with Battlefield Pain Relief's herbal liniments. 🌿 They are just what the doctor ordered if you are facing injury or pain. Learn more by clicking the link in our bio. 💜⠀
How’s this for progress?! 6 months ago, @amycgifford couldn’t walk properly, couldn’t make her bed by herself and sure as hell wasn’t thinking about playing netball again.
She herniated a disc that badly in her back that half of it detached, traveled up her spinal cord and caused a whole bunch of nerve damage. Amy lost a lot of feeling through her left leg and basic life movements people take for granted (getting dressed, carrying groceries, cleaning the house etc) became almost impossible. She committed to her rehabilitation, put in countless hours of hard work to regain her strength and balance, and is now able to start to work on her court based movements. The fact that Amy is running again is huge seeing as though most people in her position would put the work required to get back to this level in the “too hard” basket and turned to medication and massage to get them through life.
I’m rapt to see all of Amy’s hard work continue to pay off and am looking forward to seeing what the future holds. If you overcame this Ames, you can overcome anything! It’s just the beginning! You’re an absolute weapon! 💪
Knee Rehab 🙌🏼
@bretteddy13 is 5 weeks post-op from a meniscus repair surgery.
After applying @functionalrangerelease techniques/mobilizations, PAILs/RAILs, and Passive Range Holds on the therapy table. We immediately moved to the gym floor for the rest of the rehab process 💪🏼
Shown here are a variation of closed-chain knee CARs. This variation will teach him how to both eccentrically and concentrically squat in both maxed out tibial external and internal rotation.
Arming his knee and nervous system with this experience will give him greater awareness and control both when he is in “Proper” knee track alignment (Performance Enhancement) But also anytime he is NOT (injury mitigation/prevention/movement options)
As a high-level Strength Coach and athlete Brett has been extremely driven to get to 110% and has left no stone un-turned in his recovery and homework drills I’ve given him. As a result, in a month we have taken him from a PASSIVE range of motion of only 100° in flexion and almost no control of knee rotation. To 140° of ACTIVE knee flexion and much improved (as shown) of knee rotation and he has already returned to loaded squatting with no pain.
6 1375:43 PM Dec 29, 2018
Myofascial Release Therapy 🌿 take a little look at a sped up example 👆🏼
You’ve probably heard the words myofascial release or fascia thrown around but what does it mean? 🤷🏼♀️
Let me break it down:
FASCIA 👉🏼 is the internal, continuous sheath of connective tissue that attaches, stabilizes, surrounds, separates and connects organs, layers of muscle and all internal body tissues. It’s like a spiders web 🕸 of the internal body and if you have ever cut raw chicken, you’ve probably seen fascia when you’ve pulled back the skin and seen the thin, stretchy tissue holding it to the muscle.
MYO 👉🏼 is a word relating to muscle 💪🏼 So when we talk about myofascial work, we’re talking about how the fascia interacts with the muscles of the body.
Fascia is an amazing thing but also very complex. 🧐One thing we know is that it can become restricted, especially through chronic pain and injury - and this in turn causes pain and decreased range of motion. 👎🏼
Myofascial Release Therapy involves applying gentle and sustained pressure into the myofascial connective tissue restrictions to help relieve pain and restore proper movement. 🙆🏼♀️
Especially in chronic and acute cases, 🚨 I like to work very intentionally with specific muscles causing limited range of motion [with the fibers of the muscles and across the fibers]
Keep your nerd alert glasses on to see the amazing results it can have in my next post! 🤓🤓🤓 #enciwellness