Клиенты, которым по каким-либо причинам необходимы упражнения еще и дома, все говорят одно: "Да, это мне помогает. Но что, теперь всю жизнь придется их делать?"
Я отвечаю: "Так это же хорошо! Упражнения, они же всегда с собой".
Домашних упражнений не много - 3-4, в среднем. Зато это не таблетки, которых может не быть в ближайшей аптеке, куда ещё и сбегать надо, а не охото. Это не уколы, для которых вторая пара рук требуется. Не аппаратная физиотерапия, на которую нужно ездить куда-то. Хоть дома, хоть на отдыхе их берешь и делаешь. И хорошо себя чувствуешь.
В помощи домашних упражнений я убеждаюсь регулярно.
Моя клиентка с хронической болью в пояснице улетала на новогодние праздники с ожиданием, что вернется с начальным уровнем боли. Она думала, что 3 недели без регулярных тренировок, долгие перелеты откатят результат назад. Но пообещала, что хоть раз в пару дней будет, всё-таки, делать упражнения, назначенные доктором (@dr_temichev). И делала. Даже в самолёте крутила тазом)) вернулась с самочувствием гораздо лучше ожидаемого.
На видео одно из моих упражнений. Когда неделю назад я простудилась, и получилось, что 5 дней не занималась коленом, к вечеру 5го дня оно мне дало понять, что хочет внимания. Вот так попрыгала, другим способом попрыгала, поприседала на одной ноге - и колено в норме.
Конечно мы стремимся избавиться от необходимости выполнять специальные упражнения дома. Для чего строим прогрессирующий план нагрузки. Но на определенных этапах домашние упражнения - это не обременительная обязанность, а важный способ самостоятельного управления своими симптомами.
Exercises for LPSD Related Plantar Fasciitis
There is an avalanche of scientific data out there that demonstrates the connection between pain, muscle weakness and poor health & wellbeing outcomes. The great news about this is that there is a little something that can be done for muscle weakness… exercise.
If we are willing to learn about the correct exercises forms that address weakness in the leg and LPSD we can be seriously optimistic about our chances of affecting the amount of pain we are likely to get in the future. These exercise forms are those that strengthen all the stabilising and balancing muscles from the hip down to the foot. Think of this the same way you would ‘core exercises’ for the leg and foot.
As far as execution goes I think the video is pretty self explanatory. Balance on one foot & stretch the other foot. Do for a minute each side and you will open up your plantar fascia on one side and strength the other. #plantarfasciitistreatment#wellington#newzealand#footpain#hippain#podiatrist#sportschiropractor#physiotherapy#rehabilitation#backpain#kneepain
KNEE ARTHRITIS – (tag a friend with knee pain)
Today, we are discussing inflammation and turmeric. I was surprised at the amount of research supporting turmeric to manage inflammation.
Inflammation plays a role in many chronic diseases and musculoskeletal injuries like knee osteoarthritis.
Movement, exercise, load management, stress, anxiety, weight management, and inflammation can influence the symptoms of knee osteoarthritis.
We can alter those factors to the best of our abilities to manage pain better while minimizing the use of more invasive alternatives such as prescription pain medications, injections and surgeries…. even those options have an important place in healthcare.
Here is what I found with research on turmeric: --
Turmeric was shown to reduce pain and improve function in those with osteoarthritis and rheumatoid arthritis. However…
The recommended dose in most study was 500-1000 mg/day. Most turmeric supplements contain a very small amount of turmeric extract…not the therapeutic levels used by most studies.
Active Atoms turmeric contains 750 mg of turmeric extract in each capsule. Most turmeric supplements contain 50-150 mg of turmeric extract per capsule.
Start taking Active Atoms turmeric daily in addition to improving your nutrition and exercise habits. The combination of turmeric, nutrition, and exercise is a great option to manage severe knee arthritis better.
Order Active Atoms on Amazon.com. Active Atoms is an Evercore owned company by yours truly.
Daily, James W., et al. “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of Medicinal Food, vol. 19, no. 8, 2016, pp. 717–729., doi:10.1089/jmf.2016.3705.
❌ SHOULDER PAIN? ❌
The shoulder joint and shoulder blade (or scapula) work in beautiful harmony 👯♀️ so you can move your arm with ease!
📚🧠Did you know 17 MUSCLES attach to the scapula? Including all 4️⃣ of the rotator cuff muscles! Any muscle imbalance or dysfunction surrounding the scapula could be the reason for your shoulder pain!
Schedule a ✨FREE✨ evaluation now to see if you could benefit from a personalized scapular strengthening and stability program...and get rid of that shoulder pain once and for all!
📩 DM or click the Email link
Thank you @prologel.pain.gel , I used the gel last night on my knee! . Works great when specifically rubbed into my trigger areas (for me it’s my calf or quad) also applied around patella. I spent a good amount of time massaging specific areas which is key to using this product! Head on over to @prologel.pain.gel and check out their products! 🦵🏼💯👈🏻 let me know how it works for you!
RESEARCH: ProloGel® has no smell or burning sensation, a lot of the lotions or gels mask pain by creating a cooling, burning or stinging sensation on the skin (counterirritant). These ingredients do nothing, in most cases, to address the underlying cause of pain 🤷🏻♀️it’s aimed at treating nerves… the source of pain in many cases . Rather than just masking pain on the surface, ProloGel can eliminate irritation to nerves that may be causing pain and obstructing proper healing in injured tissue. ProloGel works by supporting normal nerve function rather than interfering with the perception of pain
The way I am using this: deliver as much gel as possible associated with target area. Use typically at least 1-2 Tablespoons on any sore spots you find on the target body part called "trigger points".
Spend at least 1-2 minutes focusing the gel into the area. Do not spread ProloGel thinly over large area (like sunblock): Rather, concentrate the gel into the target area and PZones, perform 3 applications approximately 1-2 minutes apart. Apply ProloGel multiple times (3-4) per day (as well as before and after physical activity that you think may provoke the target body part... good after a warm shower when the skin is more permeable.)
👉🏻💯Warnings: Never use ProloGel on broken skin, inside open wounds, or inside any natural body opening.
Condition: BIPARTITE PATELLA
A patient have constant knee pain, falls and not able to pursue sports due to knee pain had no idea what was in the knee.
1% population has it as this gentleman had this Condition in which the Patella which is supposed to be Fused/ ossified by certain age did not ossify.
Mostly patients are Not Symptomatic in earlier age and later on the Best functional or movement potential is not reached.
Lot of muscle I'm balances are present due to Quadriceps working around the Patella.
We had to fix the biomechanics, mobility of knee joint , Resilience of ligaments and muscles by Fascial toning exercises.
0 214 hours ago
💯 Ain’t that the truth! Smart words here friends. 🤓💪🏼
If you have an injury, you absolutely NEED to have exercise as a part of the process.🤨 I don’t care if the doctor does it directly with you, if they team with a strength coach, or if they go over modifications or programming while doing more passive stuff like manual therapy. It’s just an absolute MUST. So if your doc is not helping you with this, I’d suggest finding a new one. 🙊
I am not saying massage/manual therapy and joint popping/mobilizations aren’t important because they are! 😁 I am saying if you are not at least guided on how to change or program your activity and/or lifestyle then you are missing a HUGE component on your road to recovery. 😱
Also, if you just want the feel goods and you don’t have an injury then get after it! Jump in those compression boots, crypto chamber, sauna and message room. 👊🏼
Like always, make sure you have been cleared by a doc to perform any of these movements and never be scared to reach out to the nearest professional that can you guide you to a pain free active lifestyle.🏋🏻♂️
We help turn your injury or weakness your GREATEST strength. Our goal is to educate how to protect your body, recover from your hard work and get you back to your active and healthy lifestyle. Feel free to email or message for any questions or inquiries!
4 504 hours ago
FINALLY SOMEONE FIGURED OUT HOW TO FOAM ROLL CORRECTLY!
Only took me 8 years of being obsessed with foam rolling mixed with a complete misunderstanding of myofasical release, massage school, 10+ injuries and an angry trainer named George to yell at me to stop rolling.
But it was worth it!!
Watch out for my next project:
Roll Out 1: The Basics of Foam Rolling
😡 #rant !! I hate the word hustle! I think it has given millennials the impression the working harder means they will become successful!
Find things to hustle towards... hard work is just hard work! Clarify your purpose/why before you start hustling your life away!
If you work 49 hours then go work another 30 as an Uber driver... what’s the point? Just to have money... the purpose of money is to give you options not just to collect it! Find your WHY, enough people are hustling themselves to 💀
2 185 hours ago
Do you ever have knee pain, or lower back pain, or trouble sleeping? 3-day sale-25% off. Only $19.99, normally priced at $27.99!
Link in bio! ❤️🙌💫💪🏼
💬 Did you know...you can see a Doctor of Physical Therapy WITHOUT a prescription!
This means you do not need a physician referral or prescription in order to receive the services of physical therapists!
🕑 So why wait???
Schedule your ✨FREE✨ evaluation today!
📩 DM or click the Email link
Foot 👣, Ankle & Knee injuries in those who play AFL have risen 50% since 2007.
On top this the injuries to these areas are almost twice as common as the total number of knee injuries
The modern game has changed in that it is:
- players run further 🏃🏻♂️
- the hits are harder & - with a rolling interchange players are possibly blind sided more often.
Add to this big💲potentially increasing the stress on players to perfrom at highest level.
Thanks for the stats @bartold_clinical
Pain is not an intrusion, it is a notice. Masking symptoms does not rectify the problem, it merely shoots the messenger.
2 448 hours ago
Once upon a time some “expert” said to not let your knees be forward of your toes with squatting motions and thus we began the era of excessive posterior weight shift.
When we are in this posterior weight shift our body weight is on our heels, and our butt is tucked under, we are not in efficient or effective dynamic alignment but in a posture associated with the startle reflex (think high tension, frozen). So then we decided to focus on foot and arch strength by creating a short foot which is hard u less you know this trick!!! It’s about your weight shift not the muscles!!
ACL REHAB ⚽️ Accidental matching outfits 😅
Kristian has been making great progress through his ACL rehab 🏃♂️ #Repost@kristian13noyes (@get_repost)
On Saturdays, we coordinate alternating outfits 😂 7 months post op now, feels good loading the knee a bit more. Feeling stronger constantly 💪 #kinetik#aclrehab
Hip strength/stability is crucial for injury prevention of knee, hip and back, better posture, better athletic performance, and better and easier movements during daily activities. #hip pain #backpain#kneepain#betterposture#hipstability#hipstrength#glutes#gluteusmedius#gluteusmaximus#corestability#athleticperformance#strongbutt#hiprehab#kneerehab#exercisetherapy#greatanatomyfitness#fitness#hamstrings *Lie down with knees bent close to steps or bench about 4-8 inches tall. *Place right foot flat on the step. *Slowly lift right buttock off the floor as engaging the buttock muscles (glutes), and abdominals. Hold 1-2 seconds and lower with a slow and controlled movement.
*Exhale as you lift and inhale as you lower the buttock back down the floor.
*Repeat up to 10-12 times or until you feel fatigue on your buttock muscles but not low back, neck or calves.
*Make your knee is not too far from the ankle when you lift your button off the floor. Keep your big toe and knee cap aligned as they both are facing forward.
*Repeat on the left leg. *Compare your right and leg legs to see if one side is easier or harder. *Too hard, keep both feet on the floor, and lift your buttocks off the floor, hold and slightly separate your knees without moving your feet. Lower and repeat.
*Add more challenge, hold the bridge pose. Slowly alternate lifting foot about one inch off the step, as you keep your pelvis and spine stable. Exhale as you lift, inhale as you lower foot.
Write back if you have questions.
Visit today and get access to our powerful foam rollers with a deeper, more complete workout recovery. ---
Increase range of motion by up to 40% (versus 18% increase with regular foam rolling). 💪💪
2 369 hours ago
I had an awesome physio assessment and session with Jen at @stridephysiotherapy on Wednesday morning for my knee! After the assessment we started with some IMS (Intramuscular Stimulation or Dry Needling) and I was given some home exercises. After only a couple of days, I’m already seeing progress. I am finally able to do stairs with minimal pain, and I’m noticing that I can actually bear some more weight in that leg for a single leg squat now as well. I have no doubt that with more work, continued chiropractic at @purereddeer, and a lot of patience that I will be back up and running before I know it!
2 259 hours ago
Snow and ice create a hazardous situation for everyone. Shovelling and using salt, sand, or other ice-melting substances (like kitty litter) help to reduce the potential for slip and fall accidents.1
Apart from dressing properly for the weather and making sure you have a sturdy, lightweight shovel, there are a few practices you can follow to help make snow-shovelling safer1,2:
Stand with stability: Stand with your feet at hip-width apart to maintain your balance. It’s also best to wear boots that are non-slip when you shovel. This will help protect you from sliding when shovelling.
Keep the weight close to your body: Hold the shovel close to your body to guard against straining or pulling a muscle. When the snow is deep, try to shovel smaller amounts (3–5 centimetres/1–2 inches) of snow at a time.
Grip strategically: Space your hands apart on the handle to increase your leverage when lifting the snow.
Lift with your legs: Bend from your knees, not your back, when lifting. Not only does it protect your back, but you can strengthen your legs as well!
Engage your core: Tighten your stomach muscles when lifting snow. This helps to protect your back as you lift.
Don’t twist: Avoid twisting your body when you lift. Move your feet instead to turn your body.
Don’t fling the snow: Make sure to walk to place the snow on the side of the path rather than throwing it. Turn your feet in the direction you’re dumping the snow—this better positions you to maintain good form. Your whole body will thank you.
Snow shovelling can be a very strenuous activity, and even more so without the correct, protective form. With the proper preparation, tools, and technique you can make shovelling safer for you, and your walkways safer for your family, friends, and neighbours.
Happy shovelling! -thanks #bcchiro -
There is nothing more rewarding than working with people who have their hearts and minds aligned facing directly towards healing. This is especially true with conditions like plantar fasciitis because they can be so limiting.
Watching people’s energy and mood change from being flat and heavy to much brighter versions of themselves as their pain recedes never ever gets old. The opposite is unfortunately true of working with people who aren’t aligned because I think intrinsically we all want to see each other do well and not hold ourselves back.
Mindset is to managing chronic pain what it is to health and fitness. The body is capable of amazing things not only in terms of strength and adaptation but in terms of healing. If however we choose the cheeseburger, soft drinks and Netflix marathon version of health care we stand no chance whatsoever of getting fit and potentially even less chance of being free of chronic pain conditions like plantar fasciitis.
0 1110 hours ago
-lateral knee pain-
The iliotibial band (ITB) is dense tissue that runs from the hip just below the knee. With the distal attachment below the knee, this structure can sometimes be the case of lateral knee pain. ITB is meant to be "tight" so constantly rolling out the middle of the tissue may not be the solution. With the proximal end being the attachment site to the TFL muscle and near the glutes, sometimes hypertonicity in these muscles cause pulling on ITB deferring pain near the knee. Using a lacrosse ball or foam roller to target these muscles may reduce tension through this area and help with knee pain.
Using the landmine attachment can be a great way to train around knee pain. The landmine is a device that fixes one end of the bar to a rack or plates. Landmine attachments can be bought at @roguefitness In this circuit I perform 3 exercises that collectively target the quads, glutes and hamstrings. The first exercise is a reverse lunge which targets the quads and glutes primarily. While performing the reverse lunge my knee does not travel past my toes which may irritate a knee that is cranky (knees over toes is not always bad). The second exercise is a curtsy lunge which really kills your glutes on the stance leg and is great for hip mobility. The last exercise is a single leg RDL which mostly targets the hamstrings as well as glutes. You can add more weight and separate these exercises or perform them as a circuit. @thehpm@theprehabguys@smarttoolsusa@fitnesspainfree@theptinitiative#landmineworkout#kneepain#physicaltherapy#physiotherapy#crossfit#fitness#gluteworkout#mobilitywod
0 3711 hours ago
Excel Performance and Mobility is open for business!
🙌🏼 ONE-ON-ONE services with Doctor of Physical Therapy, Dr. Betsy (aka Form Fairy) providing quality, hands-on techniques and individualized treatment plans.
From pain to performance. Do your body a favor and schedule your ✨FREE✨evaluation today!
📩 For inquiries, please DM or email in bio
SIMPLIFYING YOUR SOLUTION FOR KNEE PAIN
🏃🏻♂️ I treat A LOT of people with knee pain. Some cases are complex and others are more straightforward. But a common theme that surrounds them is that we try to find the right dosage of stress to place on them.
📈 Now the easiest way to manipulate the dosage is to change any external resistance you use...aka how much weight do you hold or manage the volume of work done, aka sets and reps. This is what I consider direct load management. We can also manage the dosage indirectly though via training technique. Because at the end of the day, technique is simply a way to bias the load applied.
Here are 3 ways we can indirectly affect the load on the knee.
🔹️Knee travel: further forward places more stress on the knee and further back takes stress off.
🔹️Range of motion: generally there will be less stress to go through a partial range than a full range.
🔹️Tempo: "Slow is a go". Slow things down and take your time. Focus on control so you make your body feel safe with the movement as well as to reduce load on the tendons. Your body feeling safe is a big factor in your pain reducing.
Mix and match those 3 options and set up some progressions from the less stressful to more stressful variants, finding the one that will challenge you to work hard while still remaining tolerable. On the easiest side, we have a knee back, short range iso hold. And on the flip side we have a knee forward, full range, plyometric. Take your time, feel it out, and you'll make the progress to get yourself feeling better.
Tag a friend with knee pain and share the wealth!
Improve Your Squat Mobility🏋️♀️
Here is a general squat warm up that focuses on hip mobility, ankle mobility, and the over squat movement pattern. At the end of the day, we’re all built differently with different size femurs and pelvi, and have different movement abilities.
There is no cookie cutter warm up to squat just as there is no cookie cutter squat. If you want to find out the areas you need to improve click the link in my profile to sign up for my free squat mobility checklist which will show exactly where you’re limited and what you need to work on!
Tag, comment, share with friend who needs to work on their Squat!
✅Don’t forger my online training app drops next Friday February 22nd. All your questions about what workout is best for you answered right here. Can’t find time to get to the gym, tired of getting hurt, not sure where to start? This is going to be a great way to build strength for those of you who are looking to get strong and stay pain free. Click the link in my bio to get that early bird discount! It’s going to be 🔥!
7 83411 hours ago
WHAT GRAFT DID YOU USE?!
What team are you on?! Patellar tendon, Hamstring, Allograft?!
Maybe your Quad or Achilles’ tendon?!
Drop what team you are on below! 👇🏻
94 21316 hours ago
BETTER THAN THE WORLD'S GREATEST STRETCH?👀
What muscles are stretched in the "world's greatest stretch"? I have tried it and it would be chest, obliques, lower back, hip flexor, big toe flexor depending on how you do it.
🥨The original bretzel stretch does not have the knee extended as shown in the video here.
Just for comparison it also stretches the anterior oblique sling which includes chest, obliques, hip flexors, lower back, glutes, quads, shin.
So I threw in the knee extension and that helps stretch the hamstring too.
🤔Does that make my version of the bretzel stretch even better than the original which is even better than the "world's greatest stretch"?
😂I honestly don't care.
In the first place 'stretching is overrated' according to many smart people on the gram.
❓So why the fuss about it in the first place and why do it?
✔️Because pain is a form of discomfort and motion is lotion to our sore, immobile joints.
🤸♂️If it helps you feel better and doesn't cause any harm, why not?
Our bodies just need to move.
If you want even better, pick up some light weights and do some squats and overhead presses.
💢Exercise (and rehab) isn't something we should force upon others in a dogmatic fashion. Neither should it require so much effort and induce more discomfort instead that it leaves a bad taste in our mouths and makes us think twice about doing it again.
💫Exercise (and rehab) should be simple AND enjoyable..
🙌Tag a friend in pain who could start with a stretch first.. and then build on it gradually.
Improve your squat form with a heel lift or by holding weight in front of you. 🏋️♂️ If you have knee, back, or hip pain while you are squatting, it could be due to having tight ankles. In a majority of squats that we evaluate, there is usually a lack of dorsiflexion (ankle bending), flat feet, or a collapsed ankle. Tight ankles will prevent someone from being able to squat past parallel (if that is your goal) with a neutral spine. Also, people with tight ankles have a tendency to shift weight onto their toes, putting stress on the knees.
So, is it necessary to have a wild heel lift like @JuliaGlanz is using in the video? No, start small! Put a ¼ inch lift under your heel to start and see how your squat looks. You could put some small weights, books, paper, etc under your heels… you don’t need anything fancy. Then try a ½ inch lift, a ¾, etc. With each lift, video yourself from the side, front, and back. What do you want to look for?
Are you able to keep your weight in your heels and your lower back neutral (very slight arch in the lower back) as you drop below parallel in your squat? Choose the smallest lift possible where you are able to maintain a neutral spine and weight in your heels. To improve your ankle mobility, one of my favorite drills is to sit in the bottom of a squat for 1-2 minutes (with whichever heel lift you need) to activate the muscles in the front of the shin. This will improve your active dorsiflexion. Make sure to grip your feet and grab the floor with your arches.
Notice that I am not using a heel lift any longer. It took me a long time to be able to squat this low while barefoot. Be patient and work at it.
💻Written by Andrew Dettelbach @MoveUShirtlessDude
🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐