When your “before” picture makes you smile after a lower leg injury, you must be using an iWALK2.0 because crutches suck! Reclaim your freedom of mobility with iWALKFree today! #repost @stepsbacktohealth with @get_repost ・・・ My "before" picture.
“360 Ankle Mobility” . 🚨Ankle mobility is SO IMPORTANT🚨 With each step the first thing to make contact with the ground is the foot. This leads to motion at the ankle, which drives movement up the leg and the rest of the kinetic chain. Without ideal ankle motion, EVERYTHING ABOVE is going to be influenced and will have to adapt. I can’t tell you how many knee, hip, and low back pain cases had underlying ankle mobility issues. . Don’t fret, we have you covered with 360 calf mobility ➡️ every stretch and mobility exercise you would need for your foot/ankle. Below you will find the chronological order of the videos with some information about each one, all in 2x speed ⤵️ . 1️⃣ Dynamic 3D Calf Stretch ➡️ probably my all time favorite way to mobilize the calf. Due to the bipinnate fiber arrangement of the gastrocnemius, this is the best way to target ALL of the muscle fibers. Definitely try this as a dynamic warm-up! . 2️⃣ Dynamic Soleus Stretch ➡️ don’t forget about that deep calf muscle! The soleus is getting more attention lately (in a good way). This is a good one for those dealing with deep and lower calf tightness as well as on the inside of the shin. . 3️⃣ Dynamic Gastrocnemius Stretch ➡️ a staple calf stretch, very effective when performed correctly. . 4️⃣ 4-Direction Lunge ➡️ loading the ankle with body weight and moving through different ranges of motion is a great way to keep your ankle mobility, more importantly learn to control it! . 5️⃣ Standing Rotation Variations ➡️ a nice way to target the rear and mid foot region as these areas contribute more to rotational movements in different planes. . 6️⃣ Ankle Circles (CARs) ➡️ as good as stretching can feel, you have to be able to control your ankle mobility! I like these after ankle sprains a lot. . Want the full description and videos? Looking for more stretch and mobility routines like this? Looking for the ultimate movement library with
Do you have a strong core? ⠀ Most people will instinctively say no. Why? Because their PT or chiropractor or coach told them they can’t engage their core and it is weak. ⠀ Well the likelihood of a weak core, an actual WEAK CORE, is very slim. ⠀ Can you hinge over, yes? Ok not weak ⠀ Can you stand and hold yourself up, yes? Ok not weak. ⠀ Can you hold a bar overhead, sort of? Ok not weak. ⠀ The term weak/strong core or core training to prevent injury is not validated through the literature. Measuring strength of the core is not something we have reliable testing for to begin with, which makes it still a very poorly tested region of the body. So to say you have a strong or weak core.... based on what? ⠀ Than why do people focus on it so much? I really don’t know. It has been taught in school that engaging your core and strengthening it can reduce back pain. (No good literature for that, anywhere) ⠀ What I do know, is that it is difficult to master movement/motor control with your core or any part of that body for that matter. ⠀ So I think the better thought process would maybe be improving motor control of your core. Being able to accomplish a given task involving bracing, extending, flexing or rotating. ⠀ When we think about this as improving our ability to consciously create a position than it’s not looked at as a strong/weak situation but more as a skill which we should learn. ⠀ Your core isn’t weak. Don’t believe the #sillybs.
Every year we have an event to raise funds and be able to assist less fortunate families and orphan children in different parts of the world. We buy food, medicines, school supplies, shoes, clothes, blankets. We also help some people to rebuild their houses and infrastructure. #kindness#nonprofit#gala#fundraiser#missionstrip#need#love#lessfortunate#children#rehabilitation#orphanage#homeless Cada año tenemos un evento para recaudar fondos y poder ayudar a familias menos afortunadas y niños huérfanos en diferentes partes del mundo. Compramos alimentos, medicinas, útiles escolares, zapatos, ropa, mantas. También ayudamos a algunas personas a reconstruir sus casas e infraestructura.
Do you suffer from #shoulderpain? Regardless of whether you are an athlete or a weekend warrior, shoulder pain can be very debilitating. OCPain treats shoulder pain directly at the joint with injection treatments. #painmanagement#rehabilitation#painmedicine #regenerativemedicine#orangecounty
Finding it hard to get some exercise into your day? Why not every time you get up from your chair, perform 10 Sit to Stands? Or When brushing your teeth, perform 20 calf raises? It’s simple things like this that can make a huge difference to your day and overall fitness
GERD- gastroesophageal reflux disease (heartburn). Caused by acid passing through the sphincter muscle of the stomach into the esophagus and irritating the lining of the esophagus. Typical treatment for this condition is using medication to either lower the acidity of the stomach or reduce the amount of stomach acid the stomach. The stomach acid is there for a reason, to digest food. Either method disrupts digestion and absorption of food and nutrients. Recent studies have shown an effective method of reducing reflux by improving coordination and control of the sphincter muscle. The muscle is part of the diaphragm and control can be improved by training respiratory function of the diaphragm instead of meds that effect digestion. Let us know if you have questions or are interested in learning more #heartburn#heartburnrelief#dnspragueschool#rehabilitation#columbus#dublin#wemovethistown#chiropractic
The truth is, the rehab process can be tough and sometimes frustrating. Patients don’t live in a bubble where all variables can be controlled and accounted for. Healing is more like a good stock that’s trending in the right direction but there’s daily highs and lows depending on a lot of factors. This frustration leads some to quit too early or change course too quickly. This is not the right choice, trust the process and don’t quit. You’ll be back to you, a better you, a healthier you. We re rooting for you and we’re here for you.
This is for all you HIIT junkies! Train smarter, not harder. Being super tired, sweaty and wanting to throw up doesn’t indicate a great session. . More and more HIIT is not better! Choose wisely between HIIT, moderate & low intensity cardio. You can perform all of them depending on a variety of factors including time available, goals, fitness level etc etc. . Thanks to @mickhughes.physio for doing the math 👊🏻
Does anyone else suffer from Hang-xiety? 🙋🏽♀️ 🍷It’s that awful feeling the day after a big night of drinking where you feel jittery, anxious or guilty and convinced you’ve offended everyone you know or declared your undying love to your boss 🤦🏻♀️ 🍷The science behind hangxiety is pretty interesting. Alcohol is a depressant which means it suppresses the production of neurotransmitters. This means you generally feel pretty nice and relaxed after a couple (yay!) BUT the next day when the alcohol is getting detoxed your brain goes into hyper mode. 🍷To make up for the chemical imbalances and to help detox your system your stress hormone (cortisol) and your adrenal system start increasing their function to rebalance you but they can overshoot it and you basically go into hyperdrive. 🍷This can mean feelings of guilt, regret, jitteriness, heart palpitations and over playing scenarios in your head ( i.e did I send my ex a text? Did I make a horribly inappropriate joke and misread the reactions, do all my friends secretly hate me etc etc) 🍷Unfortunately if you are prone to anxiety the chance of you suffering from hangxiety is pretty high 👎🏻Luckily there are ways to help the dreaded next day jitters 👏🏻 1. Keep your mental health in check with meditation and regular trips to a trained mental health professional 2. Exercise the next morning to help rebalance your overactive adrenals; walking is the best (even walking to get some breaky) 3. Try and eat a healthy breaky, even though maccas sounds amazing (and tastes amazing for a hangover) eating a balanced healthy breaky with eggs, bacon and avocado will help rebalance your blood sugar levels. 4. Reach out! Talk to the people you were with the night before and they will ALWAYS reassure you that it’s not nearly as bad as the chemicals in your brain are trying to tell you. 5. Try and limit alcohol for special occasions and figure out which types agree with you more.