Although training in the gym 🏋️♂️ is important for decreasing injury risk and improving performance.... Commonly neglected is simply getting out onto the field/court and training your change of direction, speed and agility in order to have those same benefits. This also becomes particularly important for return to sport rehab following major injuries!💥
Check out this drill that can be used to either improve SPEED, or for guided return to sport REHAB! 💪
Credit to from @athletesstrategy (@get_regrann) - Oooh wee @receiverfactory
Got to know how to hit them turns when you in a Lambo - @j3_wilson
4 days ago
Muscle strains are common in sports. Rehabbing them can be tricky depending on the severity level. In short, the idea is to gradually restore the ability of the hamstring to take on load. Reintroducing pain free strengthening exercises is the key and then functional tasks like jogging, running, decelerating and cutting. I personally believe stress management is important and not pushing the hamstring too much. This is where the rehab gets difficult because making the session challenging is key but not pushing beyond the tipping point of re-injury.
Here is a moderate level groin exercise which I want to be done pain free
1️⃣ Side lying adduction - a commonly used exercise which can also be done with a light weight for additional challenge.
2️⃣ Progression of the first as she has to go through more range which places more demand on the adductors.
3️⃣ Slide board adduction - placing the adductors on tension eccentrically and having them pull back can be difficult. Always start with less range and gradually increases.
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3 days ago
ACL rehab - single leg balance
Single leg balance is frequently utilize in rehab to help with proprioception. Something I’ve been incorporating more in the early phases is addressing visual tracking with exercises. Visual compensations can linger and it’s something I’ve began addressing early and often. In my opinion, it helps to not only reduce visual compensations but also improve confidence.
Here are two exercises I like to use in rehab for working on single leg balance
1️⃣ Single leg RDL with band pull - the band serves as an external cue to push the knee out. When performing a single leg RDL I want them to make sure they feel their hamstrings keeping them stable.
2️⃣ Single leg balance with ball bounce - we’re using a med ball to challenge single leg balance as I instructed her to bounce it in three different spots.
🧠Looking to learn more about sports rehab? I started an ACL Mastermind Group that’ll feature video content on ACL/sports rehab and will he a continuously growing database of assessments, movement breakdown, exercise breakdown, case studies, and exercises. While it is focused on ACL rehab, much of the content can be applied to other lower extremity injuries. 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!🧠
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3 weeks ago
It’s never too late to improve your posture and move yourself out of pain..
My client and friend Eddie (83) here is a perfect example. His daily #foundationtraining includes targeted Decompression Breathing with standing and seated exercises that I modified to be simple, safe, and repeatable..
Today he’s standing taller, looking stronger, and feeling better with less back pain. Resolve long-term global patterns of compression and compensation versus merely eradicating short-term symptoms..
‼️Private Skype and FaceTime coaching available. Learn a customized FT program to help make your body move and feel better. DM me for details and scheduling‼️.
1 week ago
Here's a great drill for return to play for conditions involving lateral instability, i.e. ankle sprains, MCL sprains etc. You can also give this a go with a mate if you want to improve your lateral speed ↔️ and reactive agility on the pitch! ⚡
Reposted from @360footballtraining (@get_regrann) - Defender Training; Agility, Speed, Reaction⚡️💉 with @roger_pfyl from @fc_st.gallen1879 U21.
Tag someone you would destroy in this drill👇🏻
Verteidigertraining; Agility, Schnelligkeit und Reaktion⚡️💉 Mit @roger_pfyl von @fc_st.gallen1879 U21.
Markiere jemanden den du bei dieser Übung zerstören würdest👇🏻
Equipment @xceler8_athletics 🙌🏻
2 days ago
Graduation Day - GD
I’m so proud of the progress you’ve made these past 6 months. I know @jkimstrength_rehab is proud of you as well. ACL rehab is so hard and you’ve took it head on and worked your butt off. We know there’s still a little more to go but I’m so happy for your progress. I genuinely appreciate how hard you worked and your overall attitude coming into each session. You always came in with a smile and came into every session ready to work. You even came in when you got home from vacation an hour before! I know everyone will miss yelling your name when you walk through the door. You will always be known as the “megger..” I can’t wait to see you back at HB next year and look forward to watching you kill it this fall! #wesleysptgraduates
4 weeks ago
Interesting drill but hey, anything that will add a bit of friendly competition and fun to a warm up we can certainly get around!⚽🤸♂️
Reposted from @realmadrid (@get_regrann) - 💪🤣 Work hard, play hard!
4 weeks ago
Nice group of exercises during the early stages of rehabbing an ankle sprain from @theptinitiative@theptinitiative .
Early Ankle Sprain Rehab Ideas! (Swipe Left to see ALL 4...)
👉🏼Lateral ankle sprains are an extremely common injury I see in the clinic. I typically see people rest far too long, or try to push through all of the pain and swelling.
🔑A large part of rehabbing an inversion ankle sprain is progressing ankle strength and mobility appropriately.
💎If you just sprained the ankle very recently, and there is swelling... we need to find ways to regain ankle mobility not in full weight bearing.
1️⃣The first video is a partial weight bearing “heel to toe slide” to encourage ankle plantar/dorsiflexion and big toe extension.
2️⃣The second vid is a weighted soleus raise. The soleus is a deeper calf muscle that gets ignored frequently in rehab.
⏩The last two at more traditional exercises but still very beneficial early on in your recovery.
👨🏼⚕️Note: this post is not a replacement for seeing a healthcare provider if you recently hurt yourself.
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1 month ago
Oblique training. A big portion of traditional core training focuses on the anterior aspect of trunk and midsection. The following 5 exercises can be great ways to target your obliques and lateral core.
1️⃣ - Star Plank
2️⃣ - Hip Dips off BOSU
3️⃣ - Barbell Suitcase Carry
4️⃣ - Overhead Kettlebell Waiter Carry
5️⃣ - Foam Roller Side Plank
🐥 - You may notice a more stable side when performing these exercises - which isn’t necessarily a bad thing. Just gives you an area to focus on with your training! Be sure to perform on both sides ;) Please share with someone that needs a little more oblique training in their life!
Making sure you have the right balance of cardio and strength training can be tricky.
Not in our gym! We're fully equipped for weights and cardio exercise.
Why not take a look? Click the link in our bio to find out more!
Is your rehab challenging you optimally?
One of the most frequent limitations I see in physical therapy following ACL reconstruction is the progression or should I say of load development.
There is a multitude of reasons as to why someone may tear their ACL to begin with however to get back to pre-inury state or preparing you significantly past that state is imperative for successful return to a high level of performance safely and efficiently.
In the non-surgical knee, research has reported movement deficiency and loss of strength within the first month post-op, never mind 9 months later! We aren’t even talking about the surgical knee here!
Ultimately, development of rehabilitation needs to be significantly more progressive with the long term goal in mind. In the two videos in this post, you’ll see one of our girls who is 4 months post op. She’s a high school student-athlete, reverse lunging 155x8 and deadlifting 225x8. This isn’t to show off her strength but to highlight the potential of high volume load earlier in recovery.
Please understand that movement proficiency is a necessity first, however. That being said, the images in this post give general guidelines of phases of progression as well as comparative timeframes of 4, 7 and 10 months compared to controls.
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1 hour ago
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