👉 The power of movement... among many other (well known) things, it can help your nerves (gliding/moving - flexibility), it can help your blood flow - which will help oxygen supply and lymph flow (among other important things too)... which will help your body to heal faster and better because those systems work together (don't forget that nerves need oxygen and glucose for efficient function, they don't want to move in opposite - and it means that you will move less consequently). "Nervous system resets are great and necessary, but if nerves can't breathe (oxygen and glycose) it's gonna be a struggle." - Dr. Perry Nickelston
📌 In other words, moving body helps other systems to move better (which starts healing)! Systems are not made to be stagnant...
📌 "If you just focus on pain you get lost down symptom rabbit holes that never end. No system in your body works alone, the systems always work together. You cannot blame just one (and definitely not the one that hurts - that's just where inflammation ended up). Why did ya get the inflammation in the first place? Treating only the diagnosis is not going to get you better for long. Diagnosis doesn't tell you anything about a cause." - Dr. Perry Nickelston
📌 "Hypoxia is a big player in chronic pain. You can't tame it until you look at the relationship between these systems." - Dr. Perry Nickelston
In f🔎cus for excellence,
5️⃣Exercise 5: Single Leg Bridge with Hip Lock
ℹ️The purpose of this exercise is to improve a hip lock by strengthening glutes and improving hip extension and pillar static stability. Medicine ball toss will challenge capability of abdominals to resist extension.
People of all ages can benefit from fascial stretch therapy, including any patient cleared by their physician for stretching and active movement, fitness enthusiasts, and athletes of all levels.
Do you have mobility issues, trouble sleeping or have a high stress level? Fascial Stretch Therapy (FST) is different from Yoga, Pilates and Massage Therapy. FST helps the fascia, which surrounds muscles, ligaments and bones. It is a method that is compatible with other training strategies and therapy. By focusing on the fascia, FST allows for twice as many benefits than isolated muscle stretching alone! Learn more at www.teamyouphoric.com
Uncomfortable with overhead pressing? Start out with the one-arm landmine press. 1) Pack your shoulder down and tighten your abs in the starting position. 2) Press up and forward, leaning into it as you press to allow for more shoulder range of motion.
This motion will teach you to rotate the shoulder blade up and down as you press, and the controlled setting makes it easy to maintain a neutral spine (not over-arching or flexing the back). #shoulders#shoulderworkout#injuryprevention
We would like to welcome our newest community member Marc Lindsey @marcl1502 to the FSCR community. Marc is currently 1st team head of Sport Science at @shrewsburytown and has gained fantastic experience during his career, notably, JPT winner with Peterborough United FC and league 1 playoff finalists. Marc will be sharing his knowledge and experience to keep you ahead of the rest so stay tuned 👊🏼
We’ll just be over her squatting until the snow comes to the PNW!
Split squats with rear foot elevated (aka Bulgarian split squats) are a great way to up the ante from body weight squats. They work the quads and glutes and are a great place to practice proper alignment and movement control.
Make sure to keep your front knee behind the ball of your front foot to minimize pressure through the front of your knees.
And whenever you’re squatting or lunging, check to make sure your knees are tracking in line with the middle of your foot, not dipping or twisting to the inside.
Little food for thought for your Monday morning 🤔
When somebody suffers an ankle sprain the first reaction is to brush it off and get on with the job, but not only do they have a high rate of recurrence there are also many people who will unknowingly suffer a talar dome injury 😱
The table in this study had approx 27% of lateral ankle sprains also containing concurrent bony bruising
Signs and symptoms:
Slow recovery ✔
Ongoing swelling ✔
Ongoing pain ✔
Pain with excessive range of motion ✔
Pain and swelling with prolonged standing and activity ✔
These injuries take longer to recover from, require more diligence with your rehab and usually come with setbacks, it's important to listen to your body.
Don't laugh off your next ankle sprain, respect it and treat it as you would any other injury of the body 🙌
Another serious post here! 😉 As soon as you feel like an expert on something, crack open a book. The more I learn, the more aware I am of how much I have yet to learn. Many of the popular training principles ten years ago when I was in school have since been updated or disproven altogether. One example I like to use is that of the treatment of IT band syndrome and perceived IT band pain and tightness. Over a decade ago you’d find trainers trying to stretch the IT band itself, even using foam rollers and sticks to ‘loosen’ up the tissue. If you’ve ever tried this you know it’s excruciating, but what you might not know is that it’s also ineffective. The IT band is not comprised of muscle tissue but connective tissue. You can’t ‘stretch’ connective tissue. The analogy I use with clients is that of a guitar. If a guitar string is tight do you try to pull on it? No. You go to the head of the guitar and release the tension via the tuning keys. Think of the IT band as a guitar string and the TFL and gluteus medius as the tuning keys. These are muscles that when stretched, lengthened, and manually manipulated, will relieve IT band pain and tightness. This isn’t something that is necessarily intuitive. If you have pain in your knee or the outside of your thigh it makes perfect sense to massage the areas that hurt, right? This is why you should never be afraid to consult a professional. This is a time when everyone and their mother is a ‘fitness coach’ but be wary of whom you entrust your body to. You only have one body and you could do more harm than good by not educating yourself, or putting it in the wrong hands. ✨ #physicaltherapy#pt#prehab#rehab#injuryprevention#sports#atc#cpt#personaltrainer#trainer#professional#athletictrainer#fitness#fitnessmotivation#exercise#exercises#massage#therapy#selfcare#gym#gymmotivation#gymmemes#fit#fitnessmodel#fitnessgirl#fitmom#fitmoms#knowledge#knowledgeispower
Nice group of dedicated athletes getting a headstart on their winter training today -- and a jump on the competition. 12-Week Winter Sports Performance program begins Dec. 3. Spots limited. See link in bio for registration options and 20% pre-sale discount!