Here is a great look at the step down. This is a great exercise if done correctly. The first video shows a step down using a hip hinge to control the heel down to the ground. You will also notice good knee alignment keeps the knee in line with the toes. This technique will work to strengthen the hip and work on knee control. The second video shows a knee focused step down. If you want to focus on eccentric quad strengthening, then this could be a good variation for you as it places more of the force on the quads.
Calf Muscle Anatomy
The calf muscles consist of two primary muscles...the Gastrocnemius and the Soleus.
On the front side of the lower leg is the Tibialis Anterior.
The GASTROCNEMIUS is the calf muscle that is visible from the outside of the body. It attaches to the heel with the Achilles Tendon and originates behind the knee on the femur, crossing two joints.
The GASTROCNEMIUS has two heads: the medial and the lateral. When fully developed, these two heads appear to form a diamond shape.
The SOLEUS is not visible when looking at the body from the outside as it lies underneath the Gastrocnemius on the rear of the lower leg. The Soleus is most active when doing calf exercises where the knee is bent, such as seated calf raises.
Functions of the Calf Muscles
The function of the Gastrocnemius is to elevate the heel (known as plantar flexion). The function is the Soleus is exactly the same as the Gastrocnemius: to raise the heel. The only difference is that it works in a different position: with the knee bent.
Exercises that work the Gastrocnemius and Soleus include:
Standing calf raises - (Gastrocnemius)Seated calf raises - (Soleus)Donkey calf raises- (Gastrocnemius)
Visit the Calf Exercise Index for more exercises to work your calves.
If you have felt ongoing numbness ⚡ or tingling into your hands and/or fingertips 🖐 there's a high probability it's labeled either CTS or TOS
CTS=Carpal Tunnel Syndrome
TOS=Thoracic Outlet Syndrome
Over the next week I'm going to explain 🤓 how to differentiate each syndrome by its symptoms and will mention some self care recommendations 🏋 for those currently experiencing either one
One main difference is where you feel (or don't feel 😅) the numbness or tingling. With CTS your symptoms will be in your thumb to middle or 💍 finger while TOS can be experienced in your 💍 to little finger
I occasionally experience TOS like symptoms in the mornings if I've been working too much.
Regrann from @physioosteogram - #Repost from @adam__rehab -
#carpaltunnel#carpaltunnelsyndrome#thoracicoutletsyndrome#tos#cts#hands#massage#repetitivestraininjury#physio#chiropractic#osteopathy#yoga#pilates#florida#tampa#newtampa - #regrann
✖ I finally feel like I'm actually making progress.
❌ I'm constantly exhausted but am pushing through.
✖ I'm still in a lot of pain.
❌ I am allowed to bear 50% of my weight on my right leg and walk a max of 25m using a crutch. I physically can't walk 25m yet.
✖ I had a full body bone scan which found another 2 fractures - that's now a total of 8 fractures.
❌ There is a 3rd fracture in my pelvis which is showing minimal healing overall. I see the specialist about this next week.
✖ The other newfound fracture is in my wrist joint which is excruciating. It's now in a brace with no weightbearing.
❌ I started physio and I'm loving it.
Mixing it up and moving Win’s exercises outside on a rare humid free evening in #Brooklyn . Thought that this would be a good challenge for Win but I was wrong. This was a 25 cm height stack with the ramp but it was “too easy” for him. #watchmewin#tgif#funfriday#tada#nothard
Davey @lift.conquer.devour destroying his deadlifts yesterday! A conservative AMRAP 220kg x 4, followed by a smooth single at 230kg. 240kg coming up big dog 🐶🐺✊🏼
@unchainedstrength @jessiczka_z @baxterbabybear
Algunas personas tienen la buena opinión de que el #DormirBien es más importante que tener una alimentación sana o practicar algún deporte. En una encuesta realizada por la #FundaciónDeEducaciónParaLaSalud del #HospitalClínicoSanCarlos de #Madrid , #España , la mayoría de los españoles confiesan dormir una medida de 7 u 8 horas. No obstante, no es lo mismo dormir las horas que necesitamos por nuestra edad, que la calidad de nuestro descanso. En ese caso, los únicos aprobados serían aquellos que practican alguna actividad física, especialmente de aeróbica (cardio).
¿Por qué decimos esto? Se ha demostrado que los deportistas duermen más y mejor que las personas sedentarias. Para un mortal común y corriente (y muy sedentario), se le recomienda dormir una media de ocho horas diarias, pero para la persona que hace ejercicio con regularidad e intensidad esa cantidad la cantidad de 8horas es insuficiente. Se le recomiendan tener un reposo total unas nueve o diez horas.
Según estudios, el 83% de las personas que realizan ejercicios enérgicos tiene una buena #HigieneDelSueño o #SueñoSaludable , frente al 56% que no practica actividad física alguna. De este análisis se extrajo que el 67% de los que se ejercitan duerme bien o muy bien por las noches tras haber entrenado, frente al 39% que no entrena.
¿Qué tal? ¿Sientes que el #GYM te llama? ¿Te dieron ganas de calzarte las deportivas y salir a caminar o trotar un rato? Los beneficios de hacer ejercicios hay muchos, aquí te seguiremos demostrando los beneficios que tiene para tu buen dormir. Si sufres algún #TrastornoDelSueño , puedes considerar por lo menos caminar unos 30 minutos diarios. Poco a poco podrás animarte hacer más por tu salud.
#Sueño#Sleep#SueñoTips#Ejercicios#Deporte#Sport#Sueño &Deporte #Fisioterapeuta#Training#Physiotherapist#Physio#ClínicaSoñares#Rusia2018#WorldCup#CM2018#WM2018#Copa2018#FIFA#Futbol#Soccer#Football
The next big social media takeover is on October 1st!
Please join us on October 1st as we takeover social media and beyond with the benefits of Physical Therapy. There are so many things therapists do that the public doesn't know about. This is a time to rally together and get the word out.
Invite your friends, co-workers, family members, anyone and everyone! This is an event for patients and therapists. There are many, many fantastic success stories, here's a chance to share yours.
GetPT1st is a grassroots movement of patients, therapists, and students from all over the world. Our goal is to promote the profession of physical therapy and how therapists can help people get better, save money, and get back to the things they love.
DESK DRAWER SNACKS 🍿 // Find yourself reaching into your desk drawer at work looking for snack?
. 🥜 Stefanie shares with Medibank Be. Magazine by her top healthy desk drawer snacks that will be sure to keep you away from the biscuit jar or vending machine at work!
Hopefully whenever you have gotten a massage you were handed a bottle of water afterwards and were told the importance of proper hydration post-massage.
We can’t stress this enough. Not only do we tell our clients to hydrate after their massage session, but we give them a tall glass of our Alkaline water we provide at the lounge. One reason to hydrate after a massage is that water will help your kidneys and other organs process the various substances which move through the body on a regular basis and after a massage treatment. Also, a lot of toxins have been released during a massage so you need to flush them out.
Alkaline water helps neutralize acid in the bloodstream which leads to increased oxygen levels and improved energy which is great post-massage because you will typically feel drained and dehydrated.
Our alkaline water is complimentary to each client that steps foot through our door - come have a drink with us! #hydrate#alkaline#massage#nashvillespa#wellness#spa#holistichealth#healing#mindfulness#yogi
Do This ➡️ Then That
Thoracic mobility is crucial to each and every one of us in a variety of ways. We need optimal thoracic extension in order to lift overhead, throw a ball, reach up to a shelf, and the list goes on and on
One major fault I see with folks who work on their thoracic mobility is they don’t follow it up with active control. Mobility on its own isn’t a good way to maintain gains long term. The optimal way is to develop mobility and then learn how to use it and control it
Being flexible and not owning that range can make you susceptible to injury. And these two drills are an example of how to pair mobility and strength in a way that optimizes function
1️⃣ Foam Roller Thoracic Extension Mobilization
The idea is to isolate movement to just your mid back, so really watch to make sure that your low back isn’t over arching. Also, make sure to support the head/neck during the movement. Feel for stiff spots and focus on using the foam roller as a fulcrum to extend over the top of it. Hold each spot for 3-5 seconds, repeat along the mid back 10-12 times at various stiff spots
2️⃣ Upper Thoracic Spine Extension
Here’s where the gains are made! Again, this isn’t a low back exercise so make sure that you’re not lifting your entire chest off the ball. Focus on trying to straighten out your mid back and hold for 3-5 seconds, repeating 15 times. This takes that new range you worked on with the foam roller and actively uses it so that your body becomes acclimated to achieving that position
Implement these on recovery days, before throwing (if your sport requires it), or prior to a snatch/jerk/press heavy workout as a nice warm up sequence. Give it a try and let me know what you think 👊🏼
Winter Waves 🌊 There is no doubt that surfing improves mood. This is because surfing releases endorphins, which are neurotransmitters that make you feel more energized and upbeat. Surfing is such an effective mood enhancer that mental health professionals often suggest that their clients with depression and anxiety try riding a few waves. We’ll see you out there 🏄♂️🏄♀️ #surfingwa#questspecialistphysio 📷 @meekandvaliant
Stepped up my #vestibular#rehab in #physio today. We were finally able to reproduce some symptoms that hadn't showed up in my treatment so far.
Reading about #vor tonight and everything is finally coming into focus (pun not intended). Four months post #TBI and we're making great progress. I say we because it takes a great team of health professionals to treat a #concussion and I'm thankful for their help.
As Victoria moves towards a plastic bag free state please do what you can to support this movement in any way possible. Our children and our children’s children will thank us when (hopefully) they learn about how we almost lost reefs, had filthy oceans and look back on pictures of marine life suffocating on our single use plastic with sadness... But also with pride that we managed to turn it around and create a healthier and more sustainable planet 🐢🍃🌊 #doyourbit#evenifitssmall .
🎒Mid back pain? Stop cranking your back over foam rollers. .
💼The thoracic spine gives support to the primary horsepower joint of the body, your midline. So when your thoracic spine has the flexibility of stainless steel, you dump more horsepower into the connective tissue and things go sideways quickly. .
🐹You can do all the transverse abdominis and oblique training you want, and the second you get under load, your midline will move like a fettuccini noodle. .
🤖Without the ability to extend, flex, and rotate, your body hunts for a horsepower drop anywhere in the chain, and the weakest link is where I️t always goes. .
💀Injury Town, population you. The intercostals lose pliability from a chronically muted thoracic position. The anterior longitudinal ligament pulls down, and the entire primary support system is asymmetrical. .
👹The shoulders roll into the anterior labrum and the lats/teres and pec Complex, reinforce the compromised position as ‘correct.’ .
Try this out instead.
1️⃣ Internal kneeling pvc Rotation.
2️⃣ External kneeling pvc rotation.
3️⃣ Kneeling pvc reach back.
4️⃣ Supine Medball pvc active fulcrum.
⛑NOW TAG A FRIEND WHO NEEDS SOME MID BACK LOVE⛑
Smash you later. .
Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio.
Uma semana que a Copa começou e as lesões já estão surgindo!
Apesar da goleada por 5 a 0 da Rússia sobre a Arábia Saudita, houve perdas também: o meio-campista russo Alan Dzagoev teve um estiramento muscular de isquiotibiais (a famosa posterior), sendo a lesão mais prevalente nos jogadores de futebol.
Se você sentir uma fisgada com perda de força durante uma partida, o ideal é parar de jogar e fazer gelo na região (inicialmente, como ensinamos no post anterior).
É muito comum haver reincidência nesses casos, por isso ter um acompanhamento fisioterapeutico é o ideal para um bom retorno ao esporte, diminuindo os riscos de relesões.
📚 Referências nos comentários!
#Posture is key 🔑
Whether packing up for another day at #school , commuting to work or heading out on the adventure trail, be sure your bag/#backpack 🎒 is equipped to handle the load and packed in a manner that won’t damage your body. 📚 #BackToSchool
Curious about what all that medical jargon means? Here are some basic definitions!
Strain: (pulled muscle) is an injury to a muscle and/ or tendon. Tendons are cords of tissue that attach muscles to bone. The muscle tissue is overstretched, and could result in a tear in severe cases.
Sprain: is a stretch and/or tear of a ligament, a band of tissue that joins the end of one bone with another. Ligaments stabilize and support the body’s joints.
Each has varying degrees of severity, and can greatly vary by joint, and individual!
Come visit your physiotherapist, to accurately assess and treat your sprains and strains today!
Intern Graduation Day 😿
Today is @mikebrown_92 last day in his first clinical rotation in the outpatient orthopedic setting. If you can draw up a prototypical student, he was it. I would give him constructive criticism and he would always come back for more without defensiveness. As a result, I ended up learning so much from him as well.
I will miss the creative exercises you came up with, you helping me up my IG game, playing Cotton Eyed Joe, and your reaction to how cool it was every time a patient started getting better.
I’m not an easy CI, and I would like for you to continue to challenge your biases because no one else will. Your willingness to learn has put you light years ahead of your peers and has given you a good foundation to build on. I have no doubt that you will take the field by storm ⚡⚡⚡ when you graduate 🎓 no matter what state you end up in.
If you learned anything from me, I hope it’s the importance of forming relationships and how even the most difficult patients can be the most grateful when all is said and done. Lastly, remember to always trust the process. I’m sure our paths will cross again someday.
An anterior pelvic tilt is a common postural issue that occurs when the front of the pelvis is tilted excessively forward, while the back of the pelvis is raised.
It is normal to have a slight anterior (forward) pelvic tilt, of about 6-7 degrees. This is because of how the pelvis bones are shaped. When the tilt is greater than 6-7 degrees, or whenever an excessively forward tilted pelvis causes pain is when is the time to be concerned.
Check out our blog post for more in depth information on posture and pelvic tilts:
If you are experiencing pain or would like to improve your posture, please get in touch with us. Our physiotherapists and kinesiologists can be reached at:
☎️ (604) 500-7811
🏢 456 W. Broadway #203 Vancouver
🏢 1125 Nicola Ave. #101 Port Coquitlam
Happy #FitnessFriday ! 🏋💥 Shoulder Presses are great! But only if you do them right. 👍
Don't stop in front of your face, 🙅 bring your arm straight up to your ear. 👌 Keep those shoulders down, don't bring them up to your head... (your neck is there for a reason, don't get in it's way 🙃) #StrivePT#StrivePTKitchener#StriveKitchener