At 3 Months Post-op, the athlete has full ROM, normal gait and is able to tolerate significant loading.
However, the graft is still in a vulnerable stage. That is why all agility should remain non-reactive and promote confidence in landing.
This is what a 1st agility session looks like.
Multi-stance & multi-plane strength, balance, coordination and simple impact movements.
👟💥ANKLE REHAB BASICS - Ep.159 [Exercises]
The first 1-2 days after an ankle sprain, stick to the basics: Rest, Ice and most importantly Compression ➡️⬅️ of the joint. But the most common mistake I find, is people are too passive with their rehab. In video 📽you’ll see examples of easy drills to do after ankle sprains. All are done within pain-free limits
1️⃣Band-Assisted Dorsiflexion 2️⃣Active Ankle Circles 3️⃣Active Inversion +Eversion
4️⃣Balance with Taps
Consult a specialist before trying these, as they range from 1-2 days post injury, to a couple of weeks
⤴️The most important direction to work is ‘Dorsiflexion’ (toes up). Due to swelling within the ankle joint, this range is frequently lost in patients/athletes that don’t rehab the right way. What they don’t realize is it can affect basic walking 🚶♀️and deep squatting 🏋️♀️ in the future.
📝TAG SOMEONE WHO’S HAD AN ANKLE SPRAIN!
DrHawk - This information is not medical advice, if you are in pain please see your local rehab specialist ➡️
Actor @kjapa integrating @foundationtraining into his off-screen life! Thanks to @homeholisticla for the diligent instruction! Visit their webpage to sign up for their newsletter and visit our site to take your education deeper!
“Seriously though, when you learn how to do this stuff, it’s not about doing an hour long training session every day. It’s the simple reminders; a hip hinge here, some decompression breathing there, dispersed throughout the day that makes @foundationtraining such a powerful tool to have. If you have back pain, you need to look into the work and you can start with @docgoodman’s book “True To Form”, part of my holiday gift guide that will be going out in the newsletter today. If you haven’t signed up yet, make sure you go to my website and plug in your details!” | #DoAFounder | #FoundationTraining | #TrueToForm |
Pec minor release. This is a muscle that can wreak havoc on your overhead mobility and overall shoulder health. It is a muscle that originates on ribs 3-5 and attaches on the scapula (coracoid process). It's line of pull during a contraction will cause the shoulder blade to anteriorly tilt. This anterior tilt can close down the shoulder joint and make it difficult to perform overhead motions. Here are the dos ✅ for the pec minor release.
✅ - Grab a lacrosse ball or softball. I am standing up against a wall, but this can also be done on the floor. Place the ball roughly 4-5 inches right under your collarbone just above the nipple area. Area to target will change depending on size of person and anatomical differences. Then, you will slowly roll the area looking for areas with increased tension. Do not move quickly. Move slowly.
Once area is found - BREATHE. Utilize deep breathing to help decrease tone in tissue and just sit on that area for a few breaths. Also, you can perform active arm motions when that tissue is pinned down by the lacrosse/softball. Be sure to re test overhead mobility. If improved, load shoulder motion/movement that you desire to improve with great form and thought.
🐥 - As previously stated - we are not changing tissue length or breaking "adhesions" with these soft tissue work exercises. More so - we are rapidly improving movement quality by changing our body's perception of the tension in particular areas. If it improves movement quality - then this can be used as a powerful tool if followed up with loaded exercise. Let me know if you have any questions in the comments.
So this actually happened, reaching behind my head. Poor shirt got stressed out at the office and decided to bust out at @core_chiropractic 😥. #strength#chiropractor#core
Soft tissue therapy is the 💣! 🤚
TAG someone who loves feeling good! 🌅
Trigger points, tender points, myofascial release, and more 👋
Soft tissues are commonly neglected, yet most if not all people hold their stress and emotions there. 🤗
If we are to focus on root causes of musculoskeletal issues, addressing soft tissues are at the top of the list. 🌱
Soft tissues can:
Compress nerves --> nerve palsy
Restrict joint motion --> subluxation
Affect biomechanics --> suboptimal motion, athletic ability
Retain stress/emotions --> cause big releases both mentally and physically when worked upon. •
I decided to follow up on yesterday’s post with a little more detail as to why I dislike the lateral release so much. Link to my blog is in the bio. #maximummovement
Voice Search—is going to be extremely important for small businesses in the next year or two. The interesting part is that @amazon Alexa uses #bing while @google uses #google .
If Amazon wins in voice and the majority of voice search is on Bing, what are you doing to prepare for this massive shift in attention?
Amazon is Google’s biggest Advertising partner. What if they stop paying google so much?
What if Facebook Watch becomes a huge rival to YouTube for video attention? Are you preparing to establish on a rising platform early?
Are you noticing how quickly Snapchat is trending to older crowds while Snapchat Ads and geofilters are still extremely cheap?
These are 3 trends to watch closely, research, and test!
I took a second today away from my norms to visit one of the most incredible persons I have ever known. For a brief moment in life I was given the chance to live and love with the Lind family. I learned so much from this family. The dynamics alone, I’ll never forget and have hinged my parenting on in some ways. My white Dad is one of the most amazing father figures I’ve ever known next to uncle Phil. My white Dad is also an amazing chiropractor. @sueisgigi @lind_chiropractic @bertlysue @puddles.of.petals I love you guys and miss you. #christmas#bohemianrhapsody .
Go see for post work out or run realignment 🏃🏾♂️🏋🏻♀️🏌🏻♀️⛹🏾♂️🤺🏂⛷🚴🏼♀️
I am fascinated by natural healing. Watching my kids be so open and energetic about it is the coolest thing! @theadjustitoriuminc #chirokids#DrRoc
When was the last time you visited a Chiropractor?
Give us a call at Muroona Spine & Joint Clinic, we can help you! .
الحوادث المرورية والسقوط والتوتر والقوام الخاطئ أثناء الوقوف والجلوس كلها تؤدي إلى خلل في فقرات العمود الفقري. وهذا الخلل يسبب تهيج أعصاب العمود الفقري مما يؤدي إلى انخفاض في الأداء الوظيفي للجسم.
متى آخر مرة فحصت عمودك الفقري؟
قم بزيارة طبيب الكيروبراكتيك اليوم.
تواصلوا معنا في مركز مرونة العمود الفقري والمفاصل لصحة أفضل.
Chiropractic is not just for back pain. While most of the patients we treat walk in with a stiff back or neck, they find themselves walking out with relief of symptoms they did not come in for. Chronic headaches, digestive issues and high blood pressure are a few of the “unexpected miracles” that patients are freed from once they get a great adjustment! Stop in today and ask our doctors about the endless benefits that weekly chiropractic can offer you!
Its never too late to start working out! "My name is Carole Whitley Karns, I am 63 years old from North Carolina and this is my Thrive Experience. Prior to Thrive, I dealt with some health challenges that caused me to reevaluate my life and I knew I needed to make some changes. I was introduced to Thrive by my sister when I saw her after 6 months and witnessed what was happening in her own life with Thrive. She had more energy, restful sleep, improved mood, and weight management. I wanted what she had found and I wanted it right then and there!!! In February 2017, I started my 4-day trial... I didn't feel any different than the day before on my Day 1, or Day 2, but by Day 3, I could feel the energy happening inside my body. I was up by 6 am each morning and singing, running around the house doing chores that hadn't been done in a long time by me. Those naps I had been taking for years just weren't needed anymore for me.
My husband was so loving and supportive of me and my 5 grown children needed me as much as my grandchildren needed their grandma to play with them.
On day 4 of my Thrive Experience, I noticed I slept better than I had been. Maybe it was from the day before, but whatever it was, I had found new ENERGY!!! Then, I decided I wanted to become a Promoter. I knew I had to let others know how Thrive was working in my life, and I wanted to help others feel as good as I was feeling!
Every day since has just gotten better and better. My general aches and discomforts have calmed. My appetite has been more in control, which has helped me lose 44 pounds. My energy levels convinced me to get out of my recliner and move again and can you believe it at 63 years old I joined the Y.
Do you remember the day Thrive changed your life??? If it hasn't yet, let's change that because you don't know what you're missing until you experience it for yourself!!!!" #yoga#fitnessmodel#teacher#healthy#tennis#golf#baseball#hockey#doctor#chiropractor#millionaire#physicaltherapy#basketball#changinglives#australia#coach#nurse#mom#dad#canada#crossfit#stjude#bodybuilders#orthopedics#stayathomemom#newzealand#free#unitedkingdom#personaltrainer
YES ☝️@themovementmaestro always hits the nail on the head 🔨 #Repost
I theorized that seeing more images of the nervous system might help us stay to understand its importance, so, here ya go.
@altitudeptnh dropped that quote as a caption and I knew it needed its own post. Thanks for the knowledge bomb, friends.
So, spread the word. The nervous system is the 💩.
Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied .
Be sure to follow The Movement Maestro on FB, Instagram, Twitter, and YouTube for all things #movement related. Come move with the Maestro.
This past weekend was a big weekend for the Mistry's - we are all sooooo proud of you Nickesh and all that you've accomplished over the past 3 years!! There really is no limit to what you will achieve and we look forward to seeing you continue to learn and grow in your profession!! 💛 #classof2017#chiropractor#drmistry
Hey Northside buddies, headaches/migraines stink. Dr Lederman doesn’t. Stop into his Lincoln Park location, mention my name, and start feeling gr8
Do you seek chiropractic care? I didn’t start seeing a chiropractor until I was pregnant. It helped relieve pressure from my stretching body and I noticed a huge difference after I went, I didn’t hurt as much. •
When my son was born, his hips were out and when I put him on his back to change his diaper, he would cry. He was also pretty constipated. With recommendations from a few professionals, I took him to get adjusted at just a couple weeks old. Life changing! No more crying at diaper time, he had his much needed bowel movement, and slept amazing! •
Do you have a kick ass Chiropractor you’d recommend? •
Travel and sit a lot ✈️ ?
Neck/back ache ?
Firstly , sometimes you find yourself drifting into a not so great siting posture like the example shown in the video ❌ , it’s usually because your body has accepted it as the default position , why ? Those tissues / muscles has shortened and doesn’t allow you to sit more upright (pec minor,lats,hip
Flexor, neck extensors , this will also affect your breathing😞) so no matter how much you try it always drift back. Short muscles will always overpower those long & lengthen muscles . Here we are gonna target those shorten ones✅
Here’s my fitness model @selvaganapathy demoing a simple stretch you can do to alleviate some of the aches & pain you might experience !
1️⃣Elbow to be on the chair & press down⤵️
2️⃣Maintain slight posterior tilt for neutral lower back➡️
3️⃣Sink your chest down into the ground with each exhalation⤵️
4️⃣You should feel a stretch in your lat , pec , and mid back👌🏻
Tag a friend that travels and sits a lot and share the ❤️ #rehab#prehab#travellife#backpain#neckpain
On our weekly visit to @jcchiroacu we asked for lots of face work. While people use face acupuncture to replace Botox, we used it to combat allergies, sinuses, and some jaw issues. Took about 3 minutes for my brow to unfurrow, but my face looks more even, jaw is slowly releasing, and not looking as pale. Acupuncture works and i have found that less aggressive more slow techniques is what my body needs.
Let us know below how you take care of yourself.