Going skiing this winter season? ⠀
If you haven’t already, check out today’s blog for more information on exercising before you go skiing. ⠀
Now is the perfect time to introduce some skiing specific exercises into your regime. Starting now will give your body time to strengthen up before you go. Allowing you to improve your technique and stamina as well as reduce your risk of injury.⠀
Here are some great exercises to add into your routine to help build strength before you go. ⠀
Exercise 1. Yoga ball wall squat ⠀
This exercise is great because it targets your quads, hamstrings, glutes and core as well as getting you to work in a position you’ll actually be using when you ski. ⠀
With this exercise start with your back against the wall with the yoga ball in-between. You want the centre of the yoga ball roughly in line with your lower back and your feet to be hip width apart. ⠀
Bend your knees (keep them in line with your toes) and raise your arms at the same time into a deep squat. (Same position you would be in when you ski). Hold this position for a second and stand back up. ⠀
The whole time making sure your core is engaged and your back isn’t arching into the ball. ⠀
We recommend doing this exercise 3x15 reps. ⠀
For a harder version...⠀
You can hold the squat position for 5-10 seconds for each rep.⠀
For an even harder version, once you’ve completed the 3 sets take the ball away completely and do a wall sit for 30 seconds on and 30 seconds rest; repeating this 5- 10 times. ⠀
Exercise 2. Jump from two feet to one. ⠀
We’ve chosen this exercise as it uses your glutes, hamstrings and quads whilst also working your foot and ankle stability. Which is also needed to keep your balance whilst skiing. ⠀
For this exercise start stood on two feet. Jump using both feet but bend one foot up so that you land on one foot. You can hold this position for 1-5 seconds to test your balance before resetting to two feet and repeating on the other side. ⠀
We recommend repeating this for 3 x 20 jumps (10 on each side). ⠀
⠀ #skiing#comforthealthinjuryprevention#comforthealth ⠀
1 530 minutes ago
First photo since my nose surgery, must say I’m kinda feelin’ myself 😅 -
What are Some Factors That Affect the Rotator Cuff from Healing?
There continues to be much debate within the orthopedic community in regards to surgical practices provide a rotator cuff tear a better chance at healing. Fortunately, new evidence is providing insight on the optimal conditions of rotator cuff healing. The following conclusions that have been recently published are meant to show whether or not many of the tips/tricks we as surgeons utilize at the time of surgery will improve the chance of healing.
•Arthroscopic rotator cuff repair, double-row repairs, performing a concomitant acromioplasty, and the use of platelet-rich plasma (PRP) do not demonstrate an improvement in structural healing over mini-open rotator cuff repairs, single-row repairs, not performing an acromioplasty (removing a bone spur), or not using PRP.
•Bone spurs do not cause tears, or improve healing of tears if they are removed.
•Larger tears and fatty infiltration or atrophy negatively affect rotator cuff healing.
•Several studies have noted that increasing age is a significant factor for diminished rotator cuff healing, while biomechanical studies have suggested the reason for this may be an inferior healing environment in older patients.
•There is conflicting evidence to support postoperative rehabilitation protocols using early motion over immobilization following rotator cuff repair.
*Burkhart, S. S.; Danaceau, S. M.; and Pearce, C. E., Jr.: Arthroscopic rotator cuff repair: Analysis of results by tear size and by repair technique-margin convergence versus direct tendon-to-bone repair. Arthroscopy, 17(9): 905-12., 2001
*Chapman, Cole G., PhD. et. al. Treatment for Rotator Cuff Tear Is Influenced by Demographics and Characteristics of the Area Where Patients Live. JBJS. September 25, 2018 - Volume 3 - Issue 3. doi: 10.2106/JBJS.OA.18.00005
*Monesi R, Benedetti MG, Zati A, et al. The Effects of a Standard Postoperative Rehabilitation Protocol for Arthroscopic Rotator Cuff Repair on Pain, Function, and Health Perception. Joints. 2018;6(3):145-152. Published 2018 Oct 31. doi:10.1055/s-0038-1673701
*Pandey V, Jaap Willems W. Rotator cuff tear: A detailed update. As
That’s why we highly recommend assessments, because we will be the one to bring the information. Instead of the injury or pain and I think we have a much more pleasant and quick way of telling you.
What is Frozen Shoulder (Adhesive Capsulitis)? 🤔🤔🤔 Pain and stiffness in the shoulder may be diagnosed as adhesive capsulitis, or more commonly known as frozen shoulder. Over time if frozen shoulder is not treated, the shoulder may become very rigid and even more difficult to move.
The main indicator of frozen shoulder is the inability to move the shoulder, either on your own or with the help of someone else. In the beginning stages of frozen shoulder, the shoulder capsule begins to thicken where adhesions (i.e. strong bans of tissue) may begin to develop. This is what causes shoulder tension and tightness. It is worth noting that in many cases, there is less synovial fluid in the joint.
To get a little more in detail, allow us to discuss the three stages of frozen shoulder you should be aware of: •Freezing
Here you progressively begin to have more and more pain. As the pain worsens, your shoulder loses range of motion. This stage typically lasts from 6 weeks to 9 months. •Frozen
Here the painful symptoms may actually improve during this stage, but stiffness continues. During the 4-6 months of the "frozen" stage, daily activities may be very difficult. •Thawing
In this the stage the range of motion in the shoulder slowly improves. Complete return to normal or close to normal strength and motion typically takes from 6 months to 2 years.
Have you got a niggle that you can’t get rid of? 🤔
Ever tried acupuncture/dry needling? .
Dry Needling Benefits.
➡️ Provide relief for muscular pain and stiffness ➡️ Easing trigger points ➡️ Improve flexibility ➡️ Increase Range of movement
➡️ Helps to reduce inflammation .
DM me today if you have any questions about dry needling or you’re interested in booking a session 😁🙌🏽
Do you know your blind spot?? By its very nature a blind spot is something you can’t see as the name implies.. and this can relate to structural blind spots that most people walk in the door with injury.
We all know of the discomfort or pain but they can’t seem to see the original cause.
The pain is just the tip of the iceberg in a lot of cases and quite often that inability for example to twist around to put on the seat belt is hampering the whole system on a deeper level.
This can also include a food blind spot(as in having a habit of food you know isn’t good for you), behavioural, emotional,a limiting belief or avoiding certain movements. Everything is intergrated so one thing will effect the other.
That’s why I’m here treating another therapist using Anatomy in Motion with @navanphysio working on his and he did work on mine so we can stay healthy and prevent injuries and clear old ones.
It’s important to have a resource like this so to maintain health but also for growth.
COACHING A NEW MOVEMENT:
Being able to teach a muscle up in the space of 15-20 minutes to a individual who has been struggling for years, gives you as a coach motivation to do more and more. Seeing results of clients/individuals in gyms smashing a goal from your own advice.. there’s nothing that comes in comparison.
A small tip for yourselves to start.
1. Analyse the movement from a video
2. Make sure you have enough time to perform correctly (no rush)
3. Break down the whole movement to 2-3 exercises
4. Do 3-4 reps of each of these exercises to build your strength through weaknesses of the movement.
5. Once you feel confident begin the whole movement raised up by blocks or plates
6. Decrease the raise and try without.
There are 4 types of pain.
⚠️Nociceptive (normal protective pain, tissue damage as a result of trauma or threat of tissue damage)
⚠️Inflammatory (occurs as a result of trauma and is an essential part of the healing process) ⚠️Neuropathic (nerve pain)
⚠️Nociplastic (absence of clear cause of mechanism such as with conditions like Fibro myalgia or IBS)
Different treatment approaches are required to treat different types of pain.
Characteristics of pain can be mechanical which is a response to a specific stimuli or non-mechanical where the pain doesn't necessarily follow a pattern or have one particular cause or driver.
This is helpful following an acute injury to act as a protection to an area of tissue that has been damaged. That level of sensitisation should reduce as the tissue improves.
Sometimes the system does not behave in this way and a high level of sensitisation will continue despite the threat to the tissue no longer being there. The reason for this can be different for each individual - so a successful recovery is more likely if the rehab and management of the pain is personally meaningful to that individual.
Perceived level of threat, stress, reduced sleep and illness are big factors in winding up the pain system and keeping it on high alert. These could be reasons why your nervous system has not wound down as you'd expect it to after a reasonable period of time has passed since your injury, or why daily functional tasks can begin to cause pain (such as gradual onset work-related pain).
Physiotherapists are experts at diagnosis of musculoskeletal conditions and at guiding clients through the pain management pathway. We have a deep understanding of anatomy, injury mechanisms and neural pathways. This allows us to work with clients to provide both short term relief as well as finding long term solutions to pain.
Foam Rolling has been hyped up as the panacea in the world of recovery. But what does the research say? 📰
Wiewelhowe, et al. (2019) looked to find out the impact foam rolling has on recovery and performance, and to see if foam rollers or massage sticks had a greater impact. They included 21 studies looking at 14 studies specifically observing performance with regards to sprinting, jumping, flexibility and strength, as well as 7 studies looking at impact on recovery 📉
📌 Foam rolling improved sprinting performance on average by 0.7% in approximately 58% of the population.
📌 Foam rolling showed improvements in short-term flexibility in most participants.
📌 No improvements were seen n jumping and strength.
📌 Foam rolling decreased the impact of exercise-induced fatigue. Individuals showed better performances in sprinting and strength than passive recovery. The results may not be significant because the sample size had been small.
📌 Foam rolling reduced pain perception after workouts.
📌 Foam rolling was superior to roller massagers in pre-workout effects, but the opposite was true for post-workout rolling.
The improvements in performance can effectively be ignored by the average person. The 0.7% performance improvement will really only mean much to elite athletes. The flexibility might able to get that extra range if you need to squat in the next 10 minutes! 🏋🏻♀️
In our opinion, the improvements in pain perception might play a pivotal role in improving overall performance measures. The reason is that pain generally has the effect of reducing performance. Applying pain through foam rolling could effectively increase the pain threshold. This could in turn improve performance!
Overall, the results need to be taken with a grain of salt 🧂 The sample sizes were relatively small, and this can easily skew data. We must also consider the Placebo effect when taking these results into consideration. It is difficult to provide a sham for foam rolling! 🤷🏻♂️
Our recommendation based on the data – Use foam rolling if it personally benefits you but it's no fix-all! ☝🏼
La #Coppettazione , sin dalla sua nascita, è sempre stata utilizzata per trattare i più comuni disturbi muscolo-scheletrici e al contempo per migliorare la circolazione dei fluidi, in accordo con quanto suggerito dalla Medicina Tradizionale Cinese.
Syria, facendo sport, vuole evitare blocchi e stasi energetiche che possono creare nel tempo un rallentamento della circolazione e della funzione muscolare, per questo fa #fisioterapia . 🌷 #abbicuradite#fkt#physiotherapy#fisio#medicinacinese#training#injury#sport
First time venturing out since surgery on Tuesday. Look out I have my dancing shoes on! Friday night 🤪
Actually just going for Indian, keeping my foot elevated and getting an after dinner treat. Plan to jump back into bed, keep icing, drink lots of water and watch a movie. Blooms Jnr arrives tomorrow 🤸♀️ #strava#run#cyclist#mortonsneuroma#injury#recovery#blooms
De retour .. jour 2 reprise boulot.
1er jour sur le ballon.. j ai tenu 2h (on oublie vite que ça sollicite les abdos )
2eme jour .. ça passe.. MAIS la douleur piriforme fessier je sais plus .. revient ! Serieux
J ai pas eu 1 seule douleur depuis 1 mois sur ça #gavee#pain#injury#recovery
Week 2 of not being allowed to run (physios orders) due to an infuriating case of Wry Neck. Pretty bummed, but I'm also a huge fan of the phrase "adapt & overcome." So I've been walking my "runs" to get the miles in my legs to make sure I stay physically active and motivated.
One upon a time I used to love couch time. Now I can't stand it! #norunning#couchlife#injury#fuckthisshit
2 43 hours ago
⚠️ Rehab is not linear ⚠️ .
I really like this graphic by @dr.surdykapt and @running.physio to help guide and educate patients on how the rehab process is not always linear and focusing on improvements that may not always be pain can help to see progression
Like the same amount of activity with less pain demonstrates improvement, increasing activity with the same pain levels is also improvement and it may be that pain improves with time or in some cases can remain yet your understanding, tolerance and ability to manage pain could significantly improve allowing better day to day function
A draw versions of this and graphs for pain levels, finding the sweet spot and healing all the time for patients. I find visual aids can be extremely useful
Are there any other graphs/ visuals people use regularly? .
🏷 tag friends in post ♥️like and share ⬇️comment below ⬇️
☞☞🇦 🇨 🇨 🇺 🇵 🇺 🇳 🇨 🇹 🇺 🇷 🇪 is an effective treatment modality for the alleviation of 𝗙𝗿𝗼𝘇𝗲𝗻 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 . Also termed adhesive capsulitis, frozen shoulder is characterized by shoulder pain and range of motion loss in the rotator cuff region. Arm movements become difficult and frozen shoulder often interferes with a peaceful night’s sleep. In a controlled experiment conducted at the Guangdong 999 Brain Hospital, researchers determined that acupuncture alleviates pain and restores range of motion to the shoulder for patients with frozen shoulder.
🔴⚪️This weekend I cannot be on the field with @Arsenal I am forced to take a break, but I am already working to recover from this injury!💪💪 🔴⚪️Este fin de semana no podré estar en el campo con el @Arsenal Toca parar por obligación, pero desde ya empiezo a trabajar para recuperarme de esta lesión!💪💪 #PremierLeague#EuropaLeague#Injury#Work#Stop#Ceballos8
542 103,5729 November, 2019
Happy to be back to a point where lactate testing makes sense again. The result is not as drastic as feared after that looong forced break. But still: lots of work to do in those dark winter months 👻☃️❄️😜 Ready to take that challenge 💪🏻💫⚡️ 📷 @wilhelmlilge —> Laktattesttermine gibt’s unter:
Задоров получил перелом челюсти после удара шайбой😱
Российский защитник «Колорадо» Никита Задоров получил серьёзную травму во втором периоде матча против «Нэшвилла» (9:4)⚡️
В одном из игровых эпизодов шайба попала 24-летнему россиянину в лицо. Он покинул площадку и не смог продолжить игру😬
Позже стало известно, что у Задорова диагностирован перелом челюсти, ему предстоит перенести небольшую операцию.
Сроки восстановления россиянина пока не называются. Главный тренер «Эвеланш» Джаред Беднар сообщил, что Никита выбыл на неопределенный срок.
В 15 матчах текущего сезона Задоров набрал 3 (1+2) очка при полезности «+2».
Подписывайся и ставь лайк⬇️
Отбираем только самое лучшее
И интересное про хоккей для Вас @playhockey @playhockey @playhockey
53 4,2169 November, 2019
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