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💥Concepts > Techniques💥
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💯 Spend less time trying to learn the newest/sexiest techniques and spend more time learning and understanding foundational CONCEPTS and PRINCIPLES
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🚨 The number of techniques you know means nothing if you don't understand the principles behind them and when to apply them
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👉🏼 So often we are so focused on HOW to do things that we forget what our purpose was for doing those things in the first place. If we have a firm understanding of our WHY, usually the HOW will fall more easily into place
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📣 Another great quote:
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64 2,121 15 hours ago
💥concepts > techniques💥
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💯 spend less time trying to learn the newest/sexiest techniques and spend more time learning and understanding foundational concepts and principles
-
🚨 the number of techniques you know means nothing if you don't understand the principles behind them and when to apply them
-
👉🏼 so often we are so focused on how to do things that we forget what our purpose was for doing those things in the first place. if we have a firm understanding of our why, usually the how will fall more easily into place
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📣 another great quote:
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"if you learn only methods, you'll be tied to your methods. but if you learn principles, you can devise your own methods." - harrington emerson
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⁉️ what are your thoughts?
I THINK PIRIFORMIS SYNDROME ISN'T A PIRIFORMIS ISSUE
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The diagnosis of piriformis syndrome or piriformis related nerve pain is a murky one. It's very rarely clear cut and it's often given to people that have had nerve pain in addition to butt or deep glute pain or those who haven't responded to typical treatments.
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I tend to approach it from the perspective of a nerve or regional sensitivity rather than any type of piriformis compression issue though.
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There are sciatic nerve variatiants where it can pierce through the piriformis but recent research suggests that there is no difference in piriformis, buttock, or sciatic pain in people with these variants vs a standard nerve anatomy (Bartret et al 2018 for those who want to read). 📑
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Given this insight, I feel that we need to be changing our narrative as the thought of someone's pain being caused by nonmodifiable anatomy is not very reassuring and almost certainly sets a poor expectation for recovery, which is big.
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So if we change our approach and look at it as a sensitized nerve or call it
70 2,348 4 hours ago
I think piriformis syndrome isn't a piriformis issue
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the diagnosis of piriformis syndrome or piriformis related nerve pain is a murky one. it's very rarely clear cut and it's often given to people that have had nerve pain in addition to b**t or deep glute pain or those who haven't responded to typical treatments.
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i tend to approach it from the perspective of a nerve or regional sensitivity rather than any type of piriformis compression issue though.
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there are sciatic nerve variatiants where it can pierce through the piriformis but recent research suggests that there is no difference in piriformis, buttock, or sciatic pain in people with these variants vs a standard nerve anatomy (bartret et al 2018 for those who want to read). 📑
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given this insight, i feel that we need to be changing our narrative as the thought of someone's pain being caused by nonmodifiable anatomy is not very reassuring and almost certainly sets a poor expectation for recovery, which is big.
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so if we change our approach and look at it as a sensitized nerve or call it "deep gluteal pain" rather than piriformis syndrome, it may come across as being a lot more manageable.
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we can then look for things that alleviate and provoke it, much like we would with other issues.
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the sciatic does pass through that glute region and may the region more sensitive. i dealt with that when i had sciatica myself. in cases where b**t pain is present, the stretch often feels good, and can temporarily alleviate that sense of tension there.
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in terms of things that can provoke it, it might be particular movements, positions, or volumes of work. i've seen walking with shorter steps help. altering ranges of motion on workouts. not sitting as long. going for walks and moving throughout the day. or just trying to not be as stressed.
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the stretch can certainly help modify symptoms when they are getting too bothersome. but also try to keep moving and look for those triggers, find your personal tolerances, and how you can work with them. and realize that your piriformis doesn't have a choke hold on your nerve and it can get better.
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tag a friend who needs this and share the wealth!
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#prehab101
Viewers Discretion Advised 
Ankle Dislocation/Reduction (Via @diegomagalhafisio)
288 3,620 18 hours ago
Viewers discretion advised
ankle dislocation/reduction (via @diegomagalhafisio )
ACL rehab
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I’m a big fan of utilizing randomized/unpredictable exercises in rehab. I’ve posted some videos of how to work in reactive work in the early phases but this video is for the late stages. Every sport has a reactive component and recovering athletes need to be able to confidently run and cut.
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This exercise incorporates reactive cutting as she responds to the color I’m calling out. You’ll see how she naturally works in not only crossovers but also lateral shuffles. These types of exercises should be worked in gradually and I’ll typically start at a slower pace.
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🧠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 sports 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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🙌🏼 Tag someone who would appreciate this post!
👍 Like and save if you found it helpful!
🤷🏼‍♂️ Post questions or comments below!👇
22 1,348 10 hours ago
Acl rehab
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i’m a big fan of utilizing randomized/unpredictable exercises in rehab. i’ve posted some videos of how to work in reactive work in the early phases but this video is for the late stages. every sport has a reactive component and recovering athletes need to be able to confidently run and cut.
——
this exercise incorporates reactive cutting as she responds to the color i’m calling out. you’ll see how she naturally works in not only crossovers but also lateral shuffles. these types of exercises should be worked in gradually and i’ll typically start at a slower pace.
——
🧠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 sports 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!🧠
——
🙌🏼 tag someone who would appreciate this post!
👍 like and save if you found it helpful!
🤷🏼‍♂️ post questions or comments below!👇
💥💥REHAB YOUR ANKLE SPRAIN💥💥
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Ankle sprains are rough, and they tend to occur more often once you have suffered your first one. There are two types of ankle injuries, but today we will be focusing on the more common one... Inversion ankle sprains. Inversion ankle sprains occur when your foot rolls inwards, this causes tears in the soft tissues along the outer portion of your ankle, and tends to occur in jumping and landing sports, or sports that require a lot of stop-and-go movements (like side dashing). Once you have experienced an ankle sprain, it becomes more common due to proprioception inhibition. Basically your ability to sense where your foot is relative to it's surroundings becomes dampened. This ultimately decreases your stability reaction time on uneven surfaces, leading to injury re-occurence.
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➡️ Peroneals Massage - First off we massage out your peroneal muscles, a group of muscles along the outer part of your shin. These tend to get injured during the initial injury or become overworked as they try to compensate for lack of ankle stability. This will help us feel better so we can do the following exercises
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➡️ Single Leg Bosu Balance ➡️ Balance Disc Squats - Here we have two exercises that work on proprioception. It is important to do this training early to avoid re-injury of the ankle before recovery occurs.
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➡️ Banded Ankle Sways ➡️ Ankle ABCs - Here we strengthen the peroneal muscles as well as other ankle stabilizers directly. These are multi-directional exercises that can be done early before you are able to weight-bear.
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What sport were you playing before rolling your ankle? Let me know in the comments below! #DocDaveSong
58 746 11 hours ago
💥💥rehab your ankle sprain💥💥
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ankle sprains are rough, and they tend to occur more often once you have suffered your first one. there are two types of ankle injuries, but today we will be focusing on the more common one... inversion ankle sprains. inversion ankle sprains occur when your foot rolls inwards, this causes tears in the soft tissues along the outer portion of your ankle, and tends to occur in jumping and landing sports, or sports that require a lot of stop-and-go movements (like side dashing). once you have experienced an ankle sprain, it becomes more common due to proprioception inhibition. basically your ability to sense where your foot is relative to it's surroundings becomes dampened. this ultimately decreases your stability reaction time on uneven surfaces, leading to injury re-occurence.
.
➡️ peroneals massage - first off we massage out your peroneal muscles, a group of muscles along the outer part of your shin. these tend to get injured during the initial injury or become overworked as they try to compensate for lack of ankle stability. this will help us feel better so we can do the following exercises
.
➡️ single leg bosu balance ➡️ balance disc squats - here we have two exercises that work on proprioception. it is important to do this training early to avoid re-injury of the ankle before recovery occurs.
.
➡️ banded ankle sways ➡️ ankle abcs - here we strengthen the peroneal muscles as well as other ankle stabilizers directly. these are multi-directional exercises that can be done early before you are able to weight-bear.
.
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what sport were you playing before rolling your ankle? let me know in the comments below! #docdavesong
Tag a Pediatric Physio who gets the struggle 😂😂 (Via @pediatricphysicaltherapy)
95 1,994 2 days ago
Tag a pediatric physio who gets the struggle 😂😂 (via @pediatricphysicaltherapy )
Расскажу, чем закончились мои походы на растяжку, несколько месяцев назад 😁
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В какой-то момент я решила, что мне все же лень тянуться на шпагат самой, и пошла на растяжку.

Ходила на персональные занятия к девушке, которая основала свою школу по растяжке. Вообще, все было неплохо, хотя от поперечного я в итоге в принципе отказалась (он мне по анатомии таза противопоказан 😌). В какой-то момент у преподавателя появились дополнительные проекты, и она передала меня своей ученице. Хорошая девушка, гимнастка, но совершенно не чувствует работу тела 🤷🏻‍♀️.
И делает вроде то же самое, а результаты другие.

Это все потому что понимать и просто копировать - совершенно разные вещи! Копирование не работает, если суть мимо 🤨.
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На втором занятии девушка перетянула мне ногу, забыв о контроле таза, в итоге простой наклон был недоступен для меня следующие 4 месяца.

Восстановление долгое и противное, сейчас я начну все заново. Без болей, перетяжек, своими методами, при помощи которых я уже садилась в шпагат.

А вообще, шпагат - так себе  история. Это не про здоровье. Зато Инстаграм привлекательнее с ним 😂😂
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Берегите себя и не ходите на растяжку, если не уверены в тренере и если вам больно. Это приведёт к травмам. Где тонко, там и рвётся.

А вас ломали тренеры? Какие последствия и как вы восстанавливались?
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#physiotherapy #stretching #beauty #fitgirl #flex #тренер #фитнес #мотивация #растяжка #шпагат #красота #здоровье
90 1,195 15 hours ago
Расскажу, чем закончились мои походы на растяжку, несколько месяцев назад 😁
.
В какой-то момент я решила, что мне все же лень тянуться на шпагат самой, и пошла на растяжку.

Ходила на персональные занятия к девушке, которая основала свою школу по растяжке. Вообще, все было неплохо, хотя от поперечного я в итоге в принципе отказалась (он мне по анатомии таза противопоказан 😌). В какой-то момент у преподавателя появились дополнительные проекты, и она передала меня своей ученице. Хорошая девушка, гимнастка, но совершенно не чувствует работу тела 🤷🏻‍♀️.
И делает вроде то же самое, а результаты другие.

Это все потому что понимать и просто копировать - совершенно разные вещи! Копирование не работает, если суть мимо 🤨.
.
На втором занятии девушка перетянула мне ногу, забыв о контроле таза, в итоге простой наклон был недоступен для меня следующие 4 месяца.

Восстановление долгое и противное, сейчас я начну все заново. Без болей, перетяжек, своими методами, при помощи которых я уже садилась в шпагат.

А вообще, шпагат - так себе история. Это не про здоровье. Зато Инстаграм привлекательнее с ним 😂😂
.
Берегите себя и не ходите на растяжку, если не уверены в тренере и если вам больно. Это приведёт к травмам. Где тонко, там и рвётся.

А вас ломали тренеры? Какие последствия и как вы восстанавливались?
.
#physiotherapy #stretching #beauty #fitgirl #flex #тренер #фитнес #мотивация #растяжка #шпагат #красота #здоровье
Hamstring Rehab - advanced
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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.
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There are many things that must be addressed in the late stages of hamstring rehab. A couple being whether the hamstring can handle sudden quick contractions under load and handle load in a lengthened position. In this exercise, the patient had no idea when I’m going to resist him. He has to react as soon as he feels tension. This exercise can be performed at different angles and I can make it more challenging by pushing harder.
——-
🙌🏼 Tag someone who could use this exercise!
👍 Like and save if you found it helpful!
🤷🏼‍♂️ Post questions or comments below!👇
26 2,841 Yesterday
Hamstring rehab - advanced
——-
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.
——-
there are many things that must be addressed in the late stages of hamstring rehab. a couple being whether the hamstring can handle sudden quick contractions under load and handle load in a lengthened position. in this exercise, the patient had no idea when i’m going to resist him. he has to react as soon as he feels tension. this exercise can be performed at different angles and i can make it more challenging by pushing harder.
——-
🙌🏼 tag someone who could use this exercise!
👍 like and save if you found it helpful!
🤷🏼‍♂️ post questions or comments below!👇
[POSTURE]
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In the past week, I've seen some interesting posts on posture. Some still are stuck in the idea that posture is the end all be all of pain. Understanding that it's not inherently causative is important. Great post and info as always here @thestrengththerapist
- 🗣Forward Head Posture⤵️
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👉I’ve discussed the relevance of forward head posture and pain in a lot of recent posts, so feel free to check those out for more info. In essence, it may be something that triggers symptoms, in which case you can work on altering the position for symptomatic relief. In contrast, we see that there is not much of an association of forward head posture and pain.
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🙏Here are some basic movements to help strengthen the neck and a bonus upper back mobility exercise as typically that is a limited region in people who have a significant forward head.
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❗️Tag someone who you think could use this!
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🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
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☄️Want to learn more about this stuff?
- Check out my blog for longer format discussions
- Subscribe to my newsletter for updates on content and projects
- Head over to @citizenathletics1 for training content and learn how you can make the best fitness improvements possible
❗️This is not medical advice
50 3,784 Yesterday
[posture]
---
in the past week, i've seen some interesting posts on posture. some still are stuck in the idea that posture is the end all be all of pain. understanding that it's not inherently causative is important. great post and info as always here @thestrengththerapist
- 🗣forward head posture⤵️
-
👉i’ve discussed the relevance of forward head posture and pain in a lot of recent posts, so feel free to check those out for more info. in essence, it may be something that triggers symptoms, in which case you can work on altering the position for symptomatic relief. in contrast, we see that there is not much of an association of forward head posture and pain.
-
🙏here are some basic movements to help strengthen the neck and a bonus upper back mobility exercise as typically that is a limited region in people who have a significant forward head.
.
❗️tag someone who you think could use this!
.
🎊these are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
.
☄️want to learn more about this stuff?
- check out my blog for longer format discussions
- subscribe to my newsletter for updates on content and projects
- head over to @citizenathletics1 for training content and learn how you can make the best fitness improvements possible
❗️this is not medical advice