Pick a partner.... find a workout.... go as hard as you can at that workout.... smile, high five... job done.
Running backwards is awesome, who knew🤷🏼♂️
The ten best players ranked by FIFA spend significantly more time running backward during competition (p<.05) than moderately ranked players (ranked >20)
Really cool article talking about the benefits of backward running
One aspect I thought was really neat had to do with the kinetics
During forward running, the quad and tib anterior undergo an eccentric contraction as a braking mechanism during early foot-ground contact while the calves, hamstrings, and glutes assist in forward propulsion.
However, during backward running, the roles switch where the quads and tib ant provides the propulsion and the hamstrings, calves, and glutes absorb their braking forces
Other facts: Compared to forward running, backward running—⬆️RFD,⬇️flight time, shorter stride length,⬆️stride frequency,⬆️metabolic cost,⬆️propulsive power,less efficient ssc, ⬆️reliance on contractile tissue,⬆️vertical leg stiffness, significant ⬇️5-0-5 agility test time
Backward running (BR) relies on same central pattern generators so research suggest BR adaptations will transfer to forward running (FR)
BR could be a good variation to reduce overtraining, increase FR stride frequency, train vertical leg stiffness, and to increase concentric demands of the quad
Much more I couldn’t fit in the post! Good stuff!
Uthoff, A., Oliver, J., Cronin, J., Harrison, C., & Winwood, P. (2018). A new direction to athletic performance: Understanding the acute and longitudinal responses to backward running. Sports Medicine, 1-14.
#run #running #physicaltherapy #physicaltherapist #rehab #prehab #performance #kneepain #train #cscs #usatf #xps #speed #football #soccer #basketball #agility #trackandfield #sportsmedicine
The benefits of a sports massage! Just some of the basics to what a massage would do for you!
Take note of the last pointer, sports massage does NOT necessarily mean it's just for sports people, it can be tailored to everyday people, whether it's manual labour, office workers etc...
Don't let the title of "SPORTS" put you off!
We are happy to see that the Quick Board is being used in Centrokinetic, one of the best rehab clinics in Bucharest. Let’s hear Alin Voica, kinetotherapist, talking about the benefits of the Quick Board. @voicaalin21
Morning workouts are not my jam but I had to do it early or it wasn’t going to happen - and I didn’t put my contacts in and that was a mistake 😳
🇸🇪HUR PEC MINOR PÅVERKAR FRAMÅTROTATION AV AXLARNA [test & tips]
När pectoralis minor är aktiv, framåt roterar och lyfter den axlarna, orsakar en mängd problem, inklusive axel impingement. Försök håll axlarna nere och tillbaka och rotera runt dina armar. Enkelt, eller hur? Nu framåtrotera och lyft axlarna och rör dina armar. Mindre rörelseomfång, svårare att rotera arm i axelled!
När någon har minskat rörelseomfång i axeln, kontrollerar jag alltid pec minors relation/koppling till skuldrans muskler, samt mellersta och nedersta traps, serratus anterior, rhomboids, latsen. Ofta arbetar dessa mindre, och då behöver man få loss pec minor innan de andra kan aktiveras för en mer effektivt resultat:
Jag kommer börja gå igenom intressanta behandlingsfall. Hojta till om det är något du är intresserad av att ta upp här. .
För bokning & info ~> andreasifriskvard.se .
@andreasi_friskvard #andreasifriskvård #andreasidrottsmassage #skadebehandling #rehab #prehab #idrottsmassage #bindvävsmassage #deeptissue #lymfsystemet #kopppning #fascia #bindväv #idrottsprestation #prestation #kroppsfunktion #förebyggande #återhämtning #shoulders #pecs #traps #lats #serratus #stockholm
: do not forget the little muscles like your foot intrinsics in your exercise regime! Plantar Fascia Loading and Active Foot Supination are great exercises to promote our foot arches/muscle strength, and prevent lower extremity overuse injuries. Give these exercises a try and let us know how they go!
⚠️ if you have an acute overuse foot injury these exercises may not be appropriate for you yet. We recommend consulting your health provider such as your physiotherapist for specific recommendations.
#happyfeet #healthyarches #footexercises #prehab #injuryprevention #findyourzen
Today we're throwing it back to when we launched our Move Better campaign, were we found four people - based on your nominations - who wouldn't normally come to Ten, and followed them as they significantly changed the quality of their lives by improving the quality of their movement with the help of our team. One of thosepeople was Melissa, who came to us with some serious knee injuries after she was hit by a car. To read her story, follow the link in our bio 👉
#movebetter #rehab #rehabilitation #performance #strength #getstrong #transformation #throwbackthursday #tbt
Happy Thursday everyone! 😁
As a follow up to my last foot post I thought it would be fun to share a couple assessments I use to check a clients ability to neurologically connect with and control their foot. You can do these at home to assess yourself or even as an exercise to reconnect you with your feet!
1) Can you spread your toes?
2) Can you isolate your big toe to perform flexion and extension?
3) Can you wave your toes?
4) Can you activate the arch in your foot? ...
These are all movements a healthy foot should be able to do! A lot of time due to our feet being in shoes, or just straight up neglecting to think of exercising the feet, we lose the ability to control these movements. 👎🏼
Losing function in your feet is directly related to bunions, foot pain, ankle pain, knee pain, hip pain, glute weakness, low back pain. I mean if you really get into it your foot can create a whole lot of problems up the chain of your body. 🤦🏻♀️
Now I’m not saying your poor foot control is the reason for your pain but it’s one of those factors that can’t be ruled out when looking big picture at resolving movement problems you have. 👍🏼 Give these a try and see how well you can control your foot! 👉🏼Tag me in your story or a regular video if you give it a try. 👉🏼Tag a friend you think should give this a try!
🏋🏻♀️FUERZA Y PREVENCIÓN 🏋🏻♀️
Heyyy chic@s!! Que tal estáis? (No parece, pero sigo viva eh 🤣)
Mientras voy preparando y adelantado algún trabajo, os dejo con este artículo súper chulo que me pedíais desde hace mucho 🤓 En la imagen tenéis la referencia bibliográfica también.
Yo siempre siempre siempre, con mis pacientes, incluyó algo de trabajo de fuerza.. y ahora, ya sabéis el porque (en parte ajaja). 😎
❗️Recordad siempre que hay que adaptarlo a cada uno, pero ha llegado la hora de dejar un poco de lado la sola movilización pasiva (no totalmente eh, porque es importante❗️) y empezar a dar importancia a la participación activa del paciente. Sea o no un atleta!! Que es el primer paso para la correcta recuperación ✅
Y tú..¿la trabajas? Dime todo 😌
Flere gode argumenter i forhold til sammenhengen mellom trening og vektreduksjon (ref. gårdagens story og NRKs direktesendte debatt 15/01-19), og ikke minst prosessen rundt vedlikehold av dette vekttapet🤔
This is a condition where the scapula “wings” and the shoulder girdle can’t properly lock down and rotate the scapula. This is usually due to a lack of muscular use/strength of the Serratus anterior.
The protocol for fixing this is not as complicated as people might think... if you understand the mechanics of the body.
In the second clip I am working with my client to fix her scapular winging. What you don’t see here are the release techniques we did first. This will not be the exact protocol for everyone but for her we released: traps/rhomboids/levator scapula/ and Lats.
This is the second strength / activation exercise we did. A Protracted pull apart.
You’ll hear a few cues I am giving her in the video.
After working with her for almost a month now she no longer has this issue. Some side effects she was having with her posture were headaches, low back pain and an inability to control her scapula. Currently she has no low back pain, full scapular control and very minimal headaches. We are still working on strengthening her back and core. The main goal is to develop a solid relationship between her shoulders and hips through neuromuscular re-education. Fancy word for re-teaching her how to use certain muscles and groups of muscles.
Have shoulder pain? What about tight shoulders?
If one of your goals is to fix your chronic shoulder pain this year or FINALLY improve your shoulder flexibility, I would love if you checked out my recent blog on how to do just this. Article even includes a free routine at the end to get started TODAY!. …. Link in BIO!
Let’s talk suboccipitals! These four pairs of small muscles sit at the base of the skull and take the brunt of a lot of what we do during the day. In fact, these guys are the cause of those headaches you could be experiencing 💆🏽♀️ Sitting for long periods with poor posture or looking down at our cell phones for hours 🤳🏻can put a lot of strain on this group as they literally need to carry the weight of your head. 🏋🏽♀️ There are so many great methods to help release this tension, but keep it simple today! Roll your shoulders back, sit up straight, and look straight ahead of you. Adjust your surroundings to YOU rather than compromising your biomechanics around a desk/ computer! 😁
Why do you have so many allergies?!?
This woman was a life-saver for my eczema/ skin rashes. My lane is movement / motor control. When I started piecing together that my problem may be auto-immune I started researching who was the BEST Functional Medicine practitioner in NYC. Because I don’t believe in half-measures. Obviously.
A lot of practitioners I know had all gone to see @drgabriellelyon.
So I booked a consult. Best. Decision. EVER.
I am very coachable so it was a great fit. I wasn’t about to start questioning her approach. Don’t be THAT PERSON: “Hey, let me challenge your expertise with my confidence.”🤣
She’s awesome. Go follow.
[Hey, Dr. G! ⚔️] Ep. 003
Need to get my gut healthy. Where do I start?
We love a chance to celebrate & have afternoon tea. This week we had a lovely time celebrating Clio & Madeleine birthdays. They are both amazing osteopaths & mums to babies. Congratulations & well done to them both!