This is new and intimidating. I don’t think I’ve trained with weights (seriously) since high school and ALOT has changed since then.
So why did I decide to add weight training? Honestly it’s been a long time coming, I knew, deep down that it would help me become a stronger runner, a better human. Up until this point I had convinced myself that keeping up my mileage, body weight training and mobility would be sufficient. Over time I noticed fatigue and biomechanical changes that I know can add up eventually to an injury.
I luckily have not been injured but my last half marathon in March tested that limit a little TOO much. Everyone after that race was limping from the downhill course but at about mile 9 I noticed I was relying too much on my left hip and nothing on my right, I was over compensating which led to a longer recovery afterwards. My hip strength has a lot of room for improvement so I know that’s where I needed to focus.
The final push I needed for this was at a recent presentation that summarized the necessary activities for activating the gluteal muscles; bands, body weight exercises and sidelying exercise did not activate glutes no more than walking or jogging. The presentation was detailed and it was all I needed to shift my mindset and not let my fear of something new and unknown hold me back. It was time to add weights.
I’m going to be as real as I can be on this journey and I’ll be real right now when I say I’m literally starting at zero (maybe even negative 😂) but I’m hopeful and I know I can do this! #starttraining#seawheeze#seawheezetraining#bootywork
3 days ago
Tag your training partners and start slamming med balls to develop the power of your hooks with this power move! Start killing some livers 👊
The goal of power training is to increase the rate of force production (RFP) aka how fast an athlete can produce force. So when training to develop your RFP the goal is to move the weight as fast as possible so keep the weight moderate at 30% 1-Rep Max. So Keep the med ball 10lbs or lower unless your a 200lb+ MONSTER #unprofessionalathlete
4 days ago
Corrective Exercises for Shoulder Complex Teil 2
Key Muscels Shoulder:
Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Teres Major, Pectoralis minor+Major, Latisimus Dorsi, Trapezius, Rhomboideus Minor+Major, Deltoideus, Levator Scapulae, Serratus Anterior, Coracobrachialis.
Teil 2 Lengthening Techniques
Dysbalancen und/oder Verletzungen können durch verschiedene Assessments identifiziert werden. Sobald diese Defizite identifiziert sind, kann eine Corrective Exercise Strategy entwickelt werden.
Lengthening Techniques werden zur Verbesserung der Dehnfähigkeit verwendet um somit die ROM zu steiger.
Beispiel Lengthening Techniques:
PNF Pectoralis Stretch
Euer Movement Coach Niklas .
#movebetter 》#eatbetter 》 #livebetter
ACL Rehab - Plyometrics
Jumping and landing are a huge part of sports. As soon as they’re physically ready, I incorporate jumping and landing exercises in rehab. Plyos are important to work on neuromuscular control and is also a way of challenging muscle strength. A few things I look for include:
1️⃣ Do they shift while loading up to jump
2️⃣ Do they shift when they land
3️⃣ Does one foot take off or land before the other
4️⃣ Are they landing with any compensations such as knee valgus, hip rotation, trunk movement
5️⃣ Do they have to look down during jumping/landing
6️⃣ Subjectively, does it feel the same as the other leg?
Utilizing different types of plyometric exercises allows for the athlete to be adequately challenged and can also help reveal potential compensations. Here are some examples of plyometric exercises of different difficulty levels I like to use:
1️⃣ Banded box step offs - the band is pulling her down requiring increasing demands on her quads to decelerate and push back to the start position.
2️⃣ Lateral hop to bound - working on neuromuscular control as I want her to stick the landing.
3️⃣ Same as above but to the opposite side. Make sure you work on both sides!
When can you do these? It depends!
🧠There needs to be formal education on ACL rehab which is why I started an ACL Mastermind Group. It’ll feature video content on ACL rehab and will he a continuously growing database of assessments, movement breakdown, exercise breakdown, case studies, and exercises. There is also a private forum group to discuss articles, cases, resources, etc with other like-minded people. If you’re interested, click the link in the bio!🧠
🙌🏼 Tag someone who would appreciate this post!
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3 days ago
Med ball planks. The following 3 exercises focus on the front plank position with the use of a med ball to create a bigger challenge to the trunk.
1️⃣ -First exercise is a static front plank position hold with hands on a med ball. The specific med ball I am using is a 4 pound med ball. Find your neutral spine position and hold for desired time. .
2️⃣ - 2nd exercise is a mountain climber med ball front plank. Once in the plank position - think of maintaining that straight line position while lifting one knee up towards the ball. Again - keep torso and body as still as possible while lifting one knee upwards. Repeat for 8-15 reps each leg
3️⃣ - Last exercise is med ball front plank position with alternating leg raises. Slowly alternate lifting one foot up off the floor while maintaining your nice complete front plank position. Repeat for 8-15 reps each leg.
🐥 - Most commercial gyms will have a set of medicine balls. The medicine balls will create a challenging environment for not only your trunk, but also your Shoulders. Next time you are looking to get creative with your core workout - give this quick routine a try. Please share with someone who would like to try these out!
Healthy Shoulders 💪🏽
📝When I teach about shoulder impingement and getting back to pain free overhead movement, one of the themes that I constantly revisit is, “you don’t have to press overhead, to get overhead.”
📈The first exercise, a KB windmill is a perfect example of this. Down dogs are another great example. There is no true pressing motion, yet you’re moving in and out of an overhead position.
📪When you’re trying to re-load injured or painful areas, you sometimes have to get creative in terms of exercise selection and loading strategies. This post shows a few exercises I like to use for shoulder strength and resiliency.
Tag a friend!
.via @strengthcoachtherapy 😎
-Booster Gun se puede usar en cualquier lugar.
- La nueva generación de herramienta de percusión para recuperación post ejercicio.
Elite Injury Care and Education are delighted to be teaming up with @unilearning_ who are the leading providers in Northern Ireland, Belfast in Fitness Instructor, Personal Trainer or Sports masseuse.
We will be offering CPD accredited courses in IASTM - which is instrument assisted soft tissue mobilisation with a stainless steel tool.
The course is open to all manual therapist eg Sports therapist, Physiotherapist, Chiropractors, Massage specialists. Course includes; 2 stainless steel tools, protective case, tub of wax , 7 hours CPD #irishphysio
Are you a jogger 🏃🏽♀️🏃🏼♂️? If you’re feeling sudden sharp heel pains, you may have a common sports injury known as Plantar Fascitis, where muscle tissue around the foot area gets inflamed. We’re able to get this treated with immediate relief. Call us today for a complimentary 15min evaluation 📞(888) NJ-RAPHA 📸🎥 @bayonnephotography@moneymakerisland
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If a muscle increases in size, will it also increase in strength? The reality is that the increase in strength depends on multiple factors and not just on the increase in muscle size. In our blog we talk about how to really increase strength.
Link in our bio
#strength #strengthtraining #blog #fisiosportstherapy #strengthcoach #sportstherapy #therapy #strengthandconditioning #dubaihealth #dubai #Rehab #Performance #SportsPhysio #FisioterapiaDeportiva #Fitness #DubaiFitness #Biomechanics #PhysicalTherapy #physiotherapist #health #gym#physicaltherapist
Cold Laser Therapy • Low Level Laser Therapy (LLLT)
👉Cold Laser Therapy uses a low level laser to help regenerate collagen through photobiomodulation.
👉The laser does not heat the tissue (hence the name cold Laser), and treatments are painless.
👉great for bruising, swelling, strains, sprains, fractures, wound-healing
👉Cold Laser Therapy is well-researched with lots of peer reviewed articles. Take a read if you’re interested in learning more about this amazing modality!
😍Fit to Compete is happy to be able to offer this to our athletes as part of our onsite treatments. Contact us for more info!
1 day ago
Ankle PNFs help muscles fire, especially post-surgery.
Proprioceptive Neuromuscular Facilitation (PNF) is good for re-training muscle firing patterns in order to facilitate the recovery of the muscles around the joint after surgery.
1 day ago
WIN A FREE LEVEL 3 DIPLOMA IN SPORTS MASSAGE THERAPY WORTH £2,000! 🏆 http://bit.ly/30yCfnh
Plus, win a Physique Massage Starter Kit 💆♂️ To enter, simply:
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1 day ago
Taylor Pinwell sports therapy will now be working from Hybrid performance gym in Plymouth. If you have aches and pains that need looking at dont hesitate to message!
To book in or for more information call or text now on 07908941270 or email email@example.com
1 day ago
Do the twist. Freeing up space in the lower back...(also glutes and hips). Back feeling compressed? Give your body a little gentle lift and twist....also, come on in for a session.😉 .
Raise your hand if you want to see a self stretch to release the lower back! 🙋🏽♀️
1 day ago
Remember when you promised yourself back in January that you'd start at the gym, and you never got round to it? Well there's no time like the present, and Pilates is a perfect place to start.
Pilates is great if you're new or a little out of practise when it comes to exercise. It's also a slow and steady exercise which can be changed according to your body or any conditions you may have.
The benefits of Pilates are huge, It's great for all round health and wellbeing, flexibility and co-ordination. It can also be great for those who have suffered injuries or who have medical conditions.
The benefit of a Pilates class with Recover Physiotherapy is that our classes are small in numbers are lead by a qualified physiotherapist that can support with any injuries of small niggles you may be having.
If you would like to know more about our classes then send us a message here on Instagram
London Sports Therapy very own joe Sunbourg works his magic. He is available Mondays and Thursdays @thehogarthclub. Just give us a call on 02087427423 to make an appt 😉👍🏽🏃🏽♀️🥋
#Repost @sportstherapybyjoe with @get_repost
Most of my posts are about what to do with injuries/hydration etc, so here is a little insight into how I work & the treatment I use
Cannot thank @sportstherapybyjoe enough for taking a look at my neck today, which as it turns out has nothing to do with my actual neck. .
I’ve got a lot of imbalances and old injuries that have never been addressed. Dislocated left shoulder, broken right collar bone, hit by a car, years of impact from Aikido, punched in the head during boxing, the list goes on...the way this has all affected my body is crazy! .
I’m sure Joe can explain it way better than me if anyone is interested and if he’s kind enough/has the time to pop a brief description in the comments! It’s fascinating how something in what appears to be a completely unrelated area of the body can cause such issues and pain in another part! 🙌🏼
I always send clients his way but feeling first hand how much he can help, and the knowledge he has, impressed me so much, also being able to come to me at home was so helpful! 👊🏼
Moral of the story is, don’t put these things off, Go to Joe! 💪🏼