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🦶🏼PLANTAR FASCIITIS🦶🏼 ➡️ Do you have heel pain 💢 that is most prominent in the morning ☀️ when you first take a step out of bed 🛌? ➡️ Heel pain can be caused by stress 💢 placed on the plantar fascia ligament when it is stretched irregularly, which can cause small tears and inflammation 🔥 on the fascia. Stretching and strengthening 💪🏼 can help the ligament to become more flexible and can strengthen the arch, in turn reducing stress on the plantar fascia! 🙌🏼 Here are some exercises that can complement your regular calf stretches 😉, so give them a go and let me know what you think of them! 😊 1. Kneeling Lunge End Range Lift Off 2. Big Toe Extension with Dorsiflexion 3. Soleus Dynamic Stretch - Middle, Left, Right 4. Calf Raises with Big Toe Extension ✅ You can use a rolled up towel for any of these exercises! ✅ Let me know 🙌🏼 how it goes and ❤️LIKE & 😍SHARE this post with anyone you know with foot pain! 🤗 - @jennchew.mpt on Instagram
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👉Shoulder Dislocation ✴️Introduction: 👉The shoulder joint is called a ball-and-socket joint. The ball is the rounded top of the bone in the upper arm (humerus), which fits into the socket — the cup-shaped outer part of the shoulder blade. When the top of the humerus moves out of its usual location in the shoulder joint, the shoulder is said to be dislocated. A related injury called a shoulder subluxation occurs when the top of the humerus is only partially displaced and not totally out of its socket. ♿Types: Doctors classify shoulder dislocations into three types, depending on the direction of the dislocation: 1️⃣Anterior dislocation: The top of the humerus is displaced forward, toward the front of the body. This is the most common type of shoulder dislocation, accounting for more than 95% of cases. In young people, the cause is typically sports-related. In older people, it usually is caused by a fall on an outstretched arm. 2️⃣Posterior dislocation: The top of the humerus is displaced toward the back of the body. Posterior dislocations account for 2% to 4% of all shoulder dislocations and are the type most likely to be related to seizures and electric shock. Posterior dislocations also can happen because of a fall on an outstretched arm or a blow to the front of the shoulder. 3️⃣Inferior dislocation: The top of the humerus is displaced downward. This type of shoulder dislocation is the rarest, occurring in only one out of every 200 cases. It can be caused by various types of trauma in which the arm is pushed violently downward. #shoulder #fitness #gym #bodybuilding #workout #chest #muscle #fashion #shoulderworkout #neck #shoulderpain #fit #biceps #back #fitnessmotivation #abs #motivation #pain #clothing #triceps #knee #physiotherapy #training #arm #exercise #shoulders #physicaltherapy #model #health #bhfyp - @mukulfitphysio on Instagram
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🤕UPPER BACK/NECK PAIN🤕 Upper Back & Neck pain is something many people may deal with every now and then or even chronically. Causes often include stress, too much time spent in one position, and/or some combination of the two Many people often obsess over their 💩posture as being the cause of all that is wrong in their life, but I will beg to differ. While the general posture (forward head/rounded shoulders/etc.) may be an issue, the bigger issue may be lack of awareness & moving out of those positions My go-to treatment for anyone coming to me wanting to improve their posture or to help with upper back/neck pain involves 2 things: 1️⃣ Getting them to increase their movement variability.💃🏾 This is a necessity in today’s day & age where we spend a lot of time looking down at our📱& sitting in the same position for multiple hours on bus/trains/driving, at work/school, or at home. Naturally our thoracic spine is rounded or flexed, but if we rarely spend time extending or rotating through this area, one can only assume that we will become stiff, tight, and potentially painful🦾🦿 • 2️⃣ Build strength & endurance in their neck and upper back.💪🏾 Many people who exercise/lift weights often think of the chest, biceps, abs, & glutes when programming for their summer bod and leave little room to train their back and more specifically their upper back. Generally, we should avoid training one muscle group without equally training the opposite group (ex. Push muscles = chest/tris v Pull muscles = back/bis). However, if we’re not training any of these muscles at all, we can also be creating a recipe for neck & back pain.👨🏾🍳 • For those who have zero interest at all in going to the gym, doing some of the simpler things in this post a few times/week will be a good option, along with keeping yourself moving. For more in-depth cues for the CARs movements check out @dr.christiantorres & @chungychung and if you have questions on sets/reps for any of the other exercises feel free to ask! And as always, if you or someone you know is dealing with this issue, give these exercises a try, comment/like/share/DM, or book an evaluation with myself or a PT near you! - @nilesnilesniles.dpt on Instagram
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Vanity kwam naar me toe dat ze haar been niet meer zelf kan optillen en staan ging al helemaal niet. Ze had niks aparts gedaan . Ze was thuis en wilde van de bank opstaan. En kon daarna opeens niet meer op haar linker been staan . Als ze er op stond deed het heel zeer. En ze kon haar been niet optillen. Toen ze bij mij kwam heb wat functie onderzoeken verricht en had al gauw gezien dat het probleem in de heup en lies zat, namelijk de iliopsoas en sartorius (zie plaatje).De zaten klem. Na nog meer tests heb ik de spieren gedryneedled en de quads en heup gemobiliseerd. Ze had daarna meer bewegingsvrijheid iets minder pijn en kon er nog niet volledig op staan . Maar het was al een hele verbetering. Vandaag voor de tweede keer behandeld weer gedryneedled en fasciemassage gedaan. En als laatst spieren los gemasseerd (zie filmpje). Blessure was volledig weg.Vanity kan zich nu weer voorbereiden voor wedstrijden. En kan nu weer trainen. Weer een bewijs waar het pijn doet daar niet altijd de oorzaak ligt. #blessure #onverwacht #bikinifitniss #bodyfitniss #bodybuilding #massage therapist #sintoedenrode #eindhoven. - @massagepraktijk_wild on Instagram
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Ustrasana 🐪 camel pose with a chair. Currently my fave way to experience the asana. My neck says yes! ✨👌 ➰ Looped belt secured around the back rung and the cross bar on bottom to prevent the chair from folding on itself. ➕ Different clips showing different ways to enter and exit the pose using the chair support. 🎧 Music track “Just Wonderful.” by @lilbadsnacks my current fave beat maker. #camelpose #camelpose🐪 #camelposrvariation #ustrasana🐫 #ustrasanavariation #supportedustrasana #kneelingbackbend #backbends #backbendpractice #backbending #iyengaryoga #iyengaryogapractice #yogawithchair #badsnacks #justwonderful - @yogizain on Instagram
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💡Scoliosis Exercise Ideas💡 — ❗️There are many types of scoliosis, S curves, C curves, curves in the cervical spine, curves in the thoracic spine, curves in the lumbar spine or a combination of any of these! That means there is no one-size-fits-all exercise or rehab plan. — ❗️For instance, I have a minimal Right sided C curve in my thoracic spine. (The image on the cover is as close to mine as I could find). My main problems are my left shoulder is slightly lower than my right shoulder, my left Lat gets super tight & bound down & I have a lot of tightness in my left QL (Quadratus Lumborum) which causes the left side of my hip/pelvis to be a little more elevated. Oh & I’m also limited in left thoracic rotation. — — ❗️There is literally no way, without surgery, to “fix” my curvature, as it is structural. But even with it being structural, there are certain muscles that remain tighter (the shortened side) & certain muscles that remain weaker (the lengthened side), that can be perpetuating the problem & these are the things we can work on to help maintain the level of curvature so it doesn’t get worse over time. — ❗️So for me, it’s important to mobilize the things that are stiff (rib cage/ thoracic spine) & stretch the things that are tight (lats / QL) & then of course strengthen & stabilize the “core” & midline. — ❗️The following are some of the exercises I use to accomplish those goals. If you are the same as me, these will also work for you, if not, just figure out which muscles are shortened & tight and spend more time stretching / mobilizing that side (I do both sides, just more reps or sets on the one I need more work on) & then add in the midline stability exercises as those are appropriate for just about every kind of scoliosis. — 1️⃣ Lumbar Rocks 2️⃣ Thoracic CARs 3️⃣ Sidelying Resisted Thoracic Rotation 4️⃣ Single Arm Farmers Carry 5️⃣ Knee to Elbow Bird Dog + iso hold 6️⃣ Side Plank Thread the Needle 7️⃣ Cable “Twisters” 8️⃣ Pallof Press 9️⃣ Lateral Chain Stretch — — — ♥️Like, Comment & Share if you found these exercises helpful!♥️ — — 🙏🏼If you have any questions please reach out or comment below so I can help you!🙏🏼 — — #scoliosis #scoliosisexercise - @thephysiofix on Instagram
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Stiff hips affect every aspect of our lofe. . From the ability to do certain postures, to stooping or simply lifting something. . When the hips are stiff, the #spine is heavily overloaded, especially the #lowerback and the entire back can be painful. . Here I show you a way to release the pain in the lower middle back, opening the hips to release the stagnant energy in them. . Opening the hips allows us to release emotions related to anger, fears, frustrations and even creative blocks. . Freeing ourselves from that obsessive feeling of wanting to control everything will give us space for the birth of new ideas and new ways to achieve our goals. . 📸 @monenename ✅ Follow us @yogastrike #yogastrike Tag a friend who would love this❤️ #lowerabs #lowerbodyworkout #lumbopelvicstability #aperturadecaderas #hipopener #funtionaltraining #funtionalfitness #yogatime #yogatips #chairyoga #chai #yogachair #yogachallenges #lowerback #lowerbodyworkout #lowerbackpain #lowerbackpainrelief #norush #yogafeet #footexercises - @yogastrike on Instagram
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Cochlear Implant Surgery . Source:JAMA Otolaryngol Head Neck Surg. 2020;146(1):92. doi:10.1001/jamaoto.2019.2274 . #ear #ent #cochlea #doctors #medical #health - @med.learn on Instagram
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🚨*S H I N S P L I N T S*🚨 Feeling like the muscles in your shins are being ripped away from the bone every time you run, jump, or walk?🍌🍖 • Then this post might be for you! • Medial Tibial Stress Syndrome (Shin Splints) is a condition that may involve a variety of muscles, tendons, bones, & more specifically, the periosteum (outer layer of bone) in our lower leg. For most body parts when we start a new activity or something we haven’t done in a long time without proper progression, the result is irritation to some degree. That exact formula + repeatedly doing the same irritating activity (jogging, sprinting, jumping jacks) many times is a key ingredient in the recipe for shin splints.🧑🏼🍳🥗🥩 • As a PT, I am interested in the *why* - the reason behind someone’s pain, but most people are usually more interested in *what* to do about it. For someone dealing with shin splints, it is important to know that both tie in to each other. So here is what to do & why: • 1️⃣ Active Rest. This can be the same activity at a lesser intensity or a different activity altogether (Example: running 5 miles irritates shin splints, running 3 miles or biking 10 miles doesn’t) • 2️⃣ Strengthen & Stretch the irritated areas. This will build resilience and tolerance to those activities. Exercises in this post are a good starting point for shin splint rehab • 3️⃣ DO NOT completely stop the activity. Stopping might feel amazing, but if you don’t build resilience in these areas then you are setting yourself up for the same issue to keep coming back • 4️⃣ Slowly return to your original activity, but progress in reasonable increments that don’t irritate symptoms (ex. Add 0.25 miles to every 3rd run) • These exercises are beginning steps & don’t paint the full picture of rehab for shin splints. If you or someone you know thinks they have shin splints, reach out to a physical therapist (like myself) for an evaluation to correctly diagnose, rule out other possibilities, & to progress properly so that you can return to doing the things you love pain-free. Otherwise like/comment/share/save this post & feel free to comment/DM with questions or suggestions for future posts!📲 - @nilesnilesniles.dpt on Instagram
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Running Injuries - Knee pain is the most common symptom of injury in runners. The most common cause of knee pain is patellofemoral pain syndrome. The hallmark of this syndrome is the gradual onset of pain in the front of the knee, near the kneecap. The pain is worse after sitting for a long time or when going up and down stairs or hills. Another cause of knee pain is iliotibial band syndrome, which affects the outside of the knee and can travel up the outer side of the thigh to the hip. Click our bio link for complete information. - @jamanetwork on Instagram
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🤕 SHOULDER IMPINGEMENT 🤕 Have you been having shoulder pain while throwing, swimming, exercising (bench press, shoulder press, lateral raises, upright rows), or even simply raising your arm up over your head? Then you might want to save this post... Shoulder Impingement is a very common diagnosis that can be seen in a wide variety of people - desk workers, baseball players, swimmers, bodybuilders, and the every day average person. When we feel “impingement” there can be many factors at play because our shoulder is a very complex joint, but most frequently there is some degree of irritation of the tendons in our shoulder due to rubbing against other structures. In a healthy shoulder there is also rubbing, but the combination of repetitive motions often times with a less than ideal movement pattern can turn normal rubbing into abnormal rubbing. In situations where a complex movement like throwing causes our shoulder pain, other factors like our upper back or even hip mobility may also be the culprit. The following exercises can be used as rehab exercises or a prehab warmup for people with or without shoulder impingement - as frequently those who end up with shoulder issues are missing a well-rounded warmup in their arm care. If you believe you or someone you know has shoulder impingement and are tired of feeling like your arm is falling off after your favorite activities please like, comment, DM, save, or share this video, but please remember that even if these exercises make you feel 10x better, they are often not all that must be done. If you are in the above category, seek out a good physical therapist to evaluate your shoulder and the true source of your symptoms. - @nilesnilesniles.dpt on Instagram
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