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Return to Running 🏃♀️ . 🔥Do you foot, ankle, knee, hip or back pain and want to get back to running/jumping? . ✅Here is a progression to reintroduce plyometric activity. Starting with double leg pogo jumps, progressing to single leg. . 🏃♀️Then add a depth drop to improve force absorption. When landing try to stick it and own that position for a second. One big cue we use here is to make sure you have bend in your hips and knees when landing. . 🤝Tag, comment, share with a friend who needs to run! . 🐶Dog Cameo brought you by @zoepmcp and Xena . ✅Click the link in my bio for the latest episode🎧 of Move the District, a podcast🎧 to showcase all of the health/fitness💪 offerings available for residents of the DMV. New episodes drop every Wednesday. Use the link in the bio 👆to subscribe📲 and never miss an ep! Interested in being on the podcast? Shoot us a DM. Like it? Repost and share! . #physicaltherapy #physicaltherapist #movement #movementismedicine #running #runner #Dcrunning #Rundc #footpain #plantarfasciitis #toepain #kneepain #hippain #sportsrehab #health #fitness #washingtondc #washingtonian #dcfitness #mydccool #202creates #thefitdistrict #swdc #capriv #igdc #bigleagueperformance - @bigleagueperformandrehab on Instagram
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Strength training for runners 🔑 . Strength training is often overlooked in the running community. Many runners I come into contact with like you focus on running, and maybe some stretching and recovery in the hopes they can run more. What they often miss is how much they could benefit from some specific strength training. . Strength is an essential element of running. Some form of strength training routine can greatly improve a runners resilience, endurance, and even mechanics over time. . ✅ Closed chain single leg strength: . • Closed chain means that the foot is in contact with the ground when doing the exercise. • Running requires a great deal of closed chain strength and control, as it is basically a series of single leg hops. • Closed chain single leg exercises will directly improve hip strength and control, which is needed while running to maintain integrity and stability through the kinetic chain. . This includes exercises such as: • Lunges • Split squats/Rear foot elevated split squats • Single leg squats • Single leg deadlifts • Step ups/step downs • Etc. . 1️⃣ Develop competence doing some of these exercises (they can be difficult and demand a lot of control). 2️⃣ Load them up. Start using weights to challenge the single leg exercises and gradually develop more strength. 3️⃣ Be consistent and improve your closed chain single leg strength over time as a part of a running specific strength routine! ————————————————— #strength #strong #training #train #trainer #movement #fitness #fit #physio #physiotherapy #physicaltherapy #lifestyle #runner #run #running #jogging #weightloss #gym #exercise #ottawa #613 #toronto #ottawalife #squats #marathon #tips #health #strengthtraining #wellness #athlete - @optimize.physiotherapy on Instagram
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Your daily NEAT (Non Exercise Activity Thermogenesis) can have a huge impact on body fat regulation, how easy it is to get lean and stay lean. NEAT has been shown in the data to account for up to 900 additional calories burnt per day! Now I am training harder and dieting for photoshoot, I DEFINITELY notice I am wanting to sit on the couch more, do less chores, and generally would be happy to just be a blob when I’m not training. This is something you have to fight against while dieting if you want to keep your calories up as high as possible while still losing fat. - @kristituff on Instagram
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💥GLUTE WORKOUT💥 . Follow for more fitness/nutrition info 🙂 . Tag someone who wants to build a bigger butt 👊🏼 . Here’s a little workout that’s focused almost entirely around your glutes. Ideally I would suggest to make this a “leg day” or add in other muscle groups but I know how much everyone wants to grow their glutes. You’ve gotta hit them hard and a few times a week 😎 . You should do some light cardio for 3-5 mins to get warmed up and then stretch out your hip flexors to be able to maximally extend the hips (search for couch stretch) - after that you want to get your glutes ACTIVATED so that you can “feel” them contract . Next step is to BUILD them. This is in the 10-12 rep range and you go as heavy as you can while keeping great form 👍🏼 . The FINISH portion can be put as a little Cardio finisher on any day. It’s just 3 glute focused movements that you can do quickly, without using much weight and the goal is to get your heart rate up . Let me know if you’ve got any questions 🤔 . . 📸 @roballenfitness . #fitfam #instafit #gym #booty #leggings #fitness #longhair #workoutvideo #workoutvideos #legs #hipdips #leggings #superset #fitcouple #workout #legworkout #motivation #squats #legs #cutecouple #wshhfitness #workout #goals #diet #healthy #HITT #diet #abs #squats #fit #fitness #dedication #gym #cellulite #homeworkout #transformation #stretchmarks - @glutes_workout on Instagram
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3 Mechanisms of Muscle Growth If your goal is to build muscle, you should understand the mechanisms of muscle growth, right❓ Most people just go off of what they’ve been told - “gotta lift heavy bro”, “it’s all about the pump bro”, “gotta isolate the muscle...bro”. ⠀ ⠀ Here are the 3 mechanisms of muscle growth that you need to know in order to maximize your muscle growth safely and effectively.⠀ ⠀ 1) MUSCLE DAMAGE❗️This refers to creating micro-trauma: micro-tearing of muscle fibers. You create muscle damage when you do something new, such as new exercises, new angles, new grips. This sparks new muscle growth.⠀ ⠀ One of the most prominent ways to produce muscle damage is by emphasizing the negatives. What does that mean? This refers to the lowering phase of a movement, such as when you’re lower the dumbbell back to the ground after a Bicep Curl. Also known as the eccentric portion, this phase is KEY for muscle growth. ⠀ ⠀ ✅ Emphasize the negatives by slowing down the lowering phase of the movement. Make it HARD! Eccentrics can be added to your routine, but should not overwhelm your routine with them. Start with just a few exercises dedicated to emphasizing the eccentrics. Take 5-10 seconds to lower the weight back down.⠀ ⠀ 2) MECHANICAL TENSION❗️This is the one most guys are familiar with - lifting heavy. However, lifting heavy is NOT lifting stupid. Lifting heavy is - moving the heaviest load possible from point A to point B with STRICT FORM! You never sacrifice form for weight...ever! ⠀ ⠀ ✅ To achieve maximal mechanical tension, stick to your compound movements, and focus on getting stronger. ⠀ ⠀ 3) METABOLIC STRESS ❗️This is also known as “the pump”. Building metabolic stress is the process of working the muscle for extended durations to build up lactic acid and blood flow. This produces a strong muscle growth response! The best exercises to build up metabolic stress are the ones you can keep constant tension on the muscle - cables and machines are great for this. Also, you want to focus on isolation lifts when it comes to building up a pump. ⠀ ⠀ 👉FOLLOW @gainsssfitnesss for more!👈 👉FOLLOW @gainsssfitnesss for more!👈 📸 @deskboundtherapy - @gainsssfitnesss on Instagram
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The hamstrings are a commonly used muscle group that have a prominent role in Hip Extension and Knee Flexion, and plays a critical role in stabilizing the knee joint during movement. When considering the biomechanical analysis of occupational tasks, the hamstring complex is involved in many fire ground tasks. This suggests a level of importance to emphasize this muscle group when developing lower limb strength. 🔥🚒 Hip Extension and Knee Flexion are body movements that occur frequently when firefighters complete tasks such as lifting items from the ground, climbing stairs, advancing hose, and when dragging a victim - just to name a few. 🔥🚒 A comprehensive physical training program should include these type of body movements (See the photos above for some ideas), as they are likely to develop adequate levels of strength. 🔥🚒 There may be some benefit with simulating fire ground tasks that require hip extension and knee flexion during physical training. An example of this would be a reverse sled drag (walking backwards) to replicate dragging a victim to safety. However, caution should be taken when being creative with exercise programming so that a training program doesn’t turn into a circus act. The focus should remain on using safe and effective exercises for the development of muscular strength/endurance, and injury prevention. 🔥🔥🔥 Disclaimer: The “Good morning” exercise requires kinesthetic awareness for good form (as do all lifts), and may be an exercise that provides more risk than reward. It is recommended that the individual do their research with every exercise to determine what should and should not be included in their program. - @firefighter_hpo on Instagram
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HIP MOBILITY ESSENTIALS Follow 👉@backpain.relief for daily pain management tips📚 📢Find this helpful? Share it with your friends! 🔔Turn on post notifications so you never miss a post! Hip mobility and Range of Motion is so overlooked and plays a very important role in spine health and well rounded athletics 🤸♂️ Lets give some attention to those hips, especially for those of you stuck at a desk 8+ hours a day. ✅ Hip Flexor lunge to open up those hip flexors after long periods of sitting. Squeeze the glute of your back leg to keep the spine neutral and exhale as you drive your hip forward ➡️ ✅ Stretching the Inner Thigh/Groin is super important after extended period sitting with the knees together. Slowly Pulse back and forth to dynamically open up into the Adductor. ✅Banded Runners 🏃🏻♂️ lunge, from here think of drawing circles with your hip, similar to the video I posted yesterday. ✅ Banded Pigeon pose aka the best hip stretch ever! You can perform all these mobility exercises with or without a band for added resistance depending what to find most comfortable, thats 🔑 TAG a friend with tight hips🔥 Follow 👉@backpain.relief for daily pain management tips📚 #hipmobility #yoga #mobility #hipstretch #squat #hipsdontlie #rehab #squat #prehab #workout #bodybuilding #powerlifting #idoportalmethod #strengthtraining #gymshark #crossfit #kinobody #fitness #physicaltherapy #physio #getfit #athlete #flexibility #workout #crossfit #runner #run #flexibility #mobilitywod #painrelief - @backpain.relief on Instagram
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💥Top 10 Exercises💥 Which one is YOUR favourite? Let me know below 👇🏼 Here are 10 awesome exercises that’ll give you the most bang for your buck in the gym Of course, there are many variations of each which can be subbed in, if needed These should be the core of your training program as they are compound exercises that target multiple joints and muscle groups If you’re serious about losing some weight, come join my Facebook group - Simple, Sustainable Weight Loss (link is in my bio) 😊 #weightloss #fatloss #health #healthylifestyle #workout #fitness #exerciseideas #workoutplan #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #strengthtraining #compoundmovements #gymtime #strengthtraining #exercisetips #shred #bestexercise #musclemass - @roballenfitness on Instagram
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