Goal setting can be a real issue with athletes at all levels. By setting SMART goals, you can focus your efforts, use your time and resources productively and position yourself for success. And yes, SMART is an acronym
Having TIMELY goals means you’ve established time limits that help create urgency and a focused effort. Introducing a time component will allow you to stay organized and set mini-goals to complete over time if needed.
1 136 minutes ago
This little premature hatchling #turtle is too cute at just 5g and that’s after 2 weeks. Eating now like a little piggie. #amphibian#rehab
Pues probablemente sea una buena sesión de fisioterapia; a no ser que te dejen enchufado a una máquina y listo. 😅
Los fisioterapeutas tenemos muchas herramientas manuales que utilizamos con finalidad terapéutica que son realmente útiles. Pero no es lo únique podemos realizar. ✔️De hecho, está demostrado que podemos reducir el dolor que padece la persona únicamente a partir de explicarle los mecanismos por los cuales este actúa. El conocimiento nos dará un mayor control. Y una sesión dedicada únicamente a la explicación también puede ser muy productiva. ✔️Que el fisioterapeuta escuche, pregunte bien el contexto completo de la persona, que se marquen los objetivos en común y que se le explique aquello que se va a hacer y el porqué; probabliemente sea uno de los pilares más importantes del tratamiento. 😬😬Así que... a hablar se ha dicho.😬😬
3 917 minutes ago
** Now Available at Valhalla **
Treatment offers include:
💥 Injury assessment and Rehab programmes,
💥 Sports massage,
💥 Sport specific rehabilitation.
To enquire or book contact Chris on 07763912541 or come into the gym.
No.6 - COMFORTABLY NUMB
(bare skin = normal sensation) (black = numb)
Yea… so essentially I was put to sleep and when I woke up I couldn’t feel most of my body. My legs were like tree branches, my feet lumps of lead. Touching my torso was like touching an uncooked hog roast (it felt like meat, and not my meat). Then my hands… well, Pink Floyd were on point - ‘like two balloons’. There was an iron band around my chest. Above was normal, below was mostly m.i.a. BUT… I still had motor volition. I spent every moment of free will moving and trying to gain control over these alien lumps, and trying not to think of them turning purple and falling off. On day 4 I started trying to walk. By day 5 I could make it from the bed to the window, with help. By day 6 I could walk around the ward. On day 7 I made it outside. It’s now been 21 days since they delved into my spinal cord and I can do most things - walk, run, dance, wear heels, drive a car, write (slowly, my hands are still lagging behind, which is a pain for a writer). I can also do all these things while intoxicated. That’s because proprioception - the ability to know where your limbs are in space and in relation to the rest of your body - uses a different, and in me undamaged, part of our physiology. I just feel like I’m floating most of the time, which is trippy af. That’s the only way I can describe it, and it doesn’t do it justice. I’ve been reliably informed that my symptoms are due to inflammation of the spinal cord which which take months, even a year or 2 to fully die down. So for now, I float on. I can still dance, and tbh that’s all I was praying for when they put me under.
New year's resolutions going strong with this little guy from @district.london ( aka best coffee in parsons green) being my third coffee of the year!
Only when I want it, not when I feel the need for cafeine 💪🏼
1 1026 minutes ago
High cable row ( Facepulls ) is a must exercise for almost everyone...
Most of us have some form of posture issues, most commonly forward rounding of the shoulders...
By adding this exercise to your program you can start to combat the damage done from bad posture habits and weak rear delts, trapezius and rhomboids.
Too much pressing and not enough counter exercises like this pull exercise can cause injuries and posture issues.
Form check ..... Focus on keeping the elbows high whilst retracting the Scapula ( Shoulder blades )
1 319 minutes ago
@Regranned from @stefanduell - SHOULDER PAIN SERIES - ANATOMY LESSON ➡️ THE INTERACTION OF LATISSIMUS DORSI MUSCLE, TERES MAJOR MUSCLE AND PECTORALIS MAJOR MUSCLE
Did you know that the latissimus dorsi muscle, the teres major muscle and the pectorals major muscle are actually connected!?
On the picture you can see all 3 muscles which belong to the same fascial connection: THE SUPERFICIAL FRONT ARM LINE (SFAL) by @AnatomyTrainsOfficial.
If you suffer from neck or shoulder problems (rounded shoulders) always make sure to treat these muscles in the right way!
Latissimus dorsi, teres major and pectoralis major are medial rotators of the humerus, that means that if you overtrain these structures, it will force rounded shoulders!
I am specifically mentioning this because of how many people you see in the gym doing bench press and lat pulldown all training session long without doing any stretching or exercises to keep the shoulder girdle in balance!
Even if you don't suffer from any problems or pain right now, but you train in the wrong way over a period of time you can train yourself into a misalignment which will lead to shoulder, cervical/thoracic spine problems, tension in upper traps or headaches!
Especially for those who spend the majority of their day sitting, such as office workers or those who spend the majority of their day in a hunched position such as dentists, it is very important not to overtrain these structures. Being in a poor position and using this muscles will cause an adaptive shortening and tightness already!
Important for therapists is to release and lengthen these muscles if your patient is suffering from rounded shoulders!
Picture credit: @AnatomyTrainsOfficial
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @VossWorld | @Bounce_Can | @adidas_de
Critical Elements of Sideline Screening to Diagnosis Concussion
Sideline detection is the first and most significant step in recognizing a potential concussion and removing an athlete from harm.
Patricios et al. (2017), evaluated the critical elements aiding sideline recognition of potential concussions including screening tools, technologies and integrated assessment protocols.
Of the 27 included studies assessing symptoms, the King-Devick test and multimodal assessments reported high sensitivity and specificity. .
Evaluations of balance and cognitive tests described lower sensitivity but higher specificity. .
However, these studies were at high risk of bias and the overall strength of evidence examining sideline screening tools was very low.
A strong body of evidence demonstrated that head impact sensors did not provide useful sideline concussion information.
Low-strength evidence suggested a multimodal, multitime-based concussion evaluation process incorporating video review was important in the recognition of significant head impact events and delayed onset concussion.
In lower levels of competition where medical staff may be limited, an alternative ‘recognize and remove’ approach is recommended, with exclusion of the sideline screening stage, and immediate and permanent removal from any further participation when there is any suspicion of concussion.
In the absence of definitive evidence confirming the diagnostic accuracy of sideline screening tests, consensus-derived multimodal assessment tools, such as the Sports Concussion Assessment Tool, are recommended. .
Players manifesting clear on-field observable signs, such as loss of consciousness, ataxia, tonic posturing or post-traumatic seizures, can immediately be diagnosed with a concussion and removed from sporting participation.
Current evidence does not support the use of impact sensor systems for real-time concussion identification.
Patricios et al. 2017. What are the critical elements of sideline screening that can be used to establish the diagnosis of concussion? A systematic review. BJSM. 51(11).
1 96an hour ago
Look what finally came in! Dr Jordan Petersons new book, "12 rules for life". This man is brilliant and Im sure the book will not disappoint. Look up his YouTube channel right now! @jordan.b.peterson
BUILD YOUR ARCHES 💥👣
Let’s keep discussing the feet today folks! Here is a great post by @kaitlin.physio discussing the importance of building an arch ⬇️⬇️⬇️
The importance of having strong arches is often overlooked. Pronated (flat) feet can cause many different issues, not only locally, at the foot, but also globally. Locally, having pronated feet can cause issues such as plantar fasciitis as the plantar fascia is being stretched and overworked to a greater extent. Globally, pronated feet can cause shin splints (typically involving tibialis posterior), knee pain, and even hip and low back pain.
Being able to pronate the foot is still very important as during gait the foot must pronate for shock absorption (when weight is being transferred from the heel to forefoot) and to adapt to uneven surfaces. Pronation is also important as it gives the tissue “elastic recoil,” to go into supination. For example, if you have no pronation, the force going into supination will be significantly less.
The idea of the following exercises is to become familiar with both pronation and supination, and work on supination (building the arch) in a more functional manner which will allow for better transfer into everyday walking or activity in general
1️⃣ Arch Clock Exercise (trial 2-3 full cycles with each foot). Flatten the arch as you point the opposite foot out toward each number on the “clock,” and create arch as you bring that foot back into neutral.
2️⃣ Arch Slide Outs - Forward (trial 3 sets of 12-15 reps on each side while holding arch)
3️⃣ Arch Slide Outs - Backward (trial 3 sets of 12-15 reps on each side while holding arch)
4️⃣ Around the World Arch Slide Drill (trial 2 sets of 10-12 on each side while maintaining the arch)
Tag someone who has flat feet 😅
📝This is a personal favorite of mine: dynamic warm up for bench pressing.
✅If you have anterior shoulder pain during or after benching, or if you just feel like you need to stretch your pecs, do this. Loaded mobility is the name of the game.
🐶Incorporate a torso rotation to increase the intensity of your pec stretching. The pecs assist in horizontal adduction and internal rotation of the arm. They are a rotational muscle, not just sagittal plane. They should be mobilized accordingly.
🙋🏽♂️I can feel the difference in my shoulders if I go a few weeks without doing these. There’s your anecdotal evidence for the day. Do these, be more like me.
58 30494 days ago
Following yesterday’s post on carpal tunnel syndrome, here is a nice video showing the architecture of the tunnel.
The carpal tunnel is a common site of dysfunction in the upper extremity with irritation of the median nerve being the most common complaint related to this region.
The tunnel is really quite amazing as it houses nine tendons and one nerve. Here are the contents of the tunnel:
1️⃣Flexor Digitorum Superficialis (4 tendons)
2️⃣Flexor Digitorum Profundus (4 tendons)
3️⃣Flexor Pollicis Longus (1 tendon)
54 16453 days ago
“Can we refinish these floors?” Yes! Old floorboard laid on top of the refinished product. Swipe 👉🏼 for more after shots!
26 7623 days ago
Pain and pleasure are all relative. It's amazing how simple things like this can make your life better! ❄️😃Happy Friday everyone. Have an amazing weekend 🙏🏻
❄️DM us for personalized coaching and bodyweight training plans!
SHOULDER PAIN SERIES - LEVATOR SCAPULAE MUSCLE AND MYOFASCIAL RELEASE
The levator scapulae muscle resides at that back and side of the neck. Levator means to lift in Latin, so as the name implies, its goal is to lift the scapula. It comes up by tendinous slips from the transverse processes of the atlas and axis and from the posterior tubercles of the transverse processes of the third and fourth cervical vertebrae. It is embedded into the vertebral border of the scapula, amid the medial angle and the triangle smooth surface at the root of the spine.
Where do the levator scapulae muscle cause pain?
Levator scapulae muscle trigger points can lead to referred pain on the lateral side of the neck and in the shoulders as you can see on the red marked zones in the picture. You may feel burning between your shoulder blades after sitting at your computer without elbow support.
What causes elevator scapulae muscle pain?
▪️Stress ➡️Relax those shoulders!
▪️Head forward posture ➡️Remember to sit up straight, lower your shoulders and bring your head back!
▪️Holding a phone between your ear and shoulder ➡️Get a headset!
▪️Wrong training habits ➡️❌Shrugs!
▪️Bra straps that are too tight ➡️Have your bra fit by a person trained to get a good fit!
▪️Any position where your head is turned to one side ➡️Do you turn to see your computer screen?
On the picture you can see how I approach the levator scapulae muscle for:
1️⃣a trigger point technique: make sure you hold the pressure as long the patient tells you the pain or the radiation goes down or the pain is not radiating anymore but at least for 1 minute and finish the technique then with a Ponçage. I usually hold the pressure until i feel a myofascial release under my fingers!
2️⃣a fascial release technique for the complete lev. scap.: make sure you perform the technique from proximal to distal or dist. to prox. along the muscle stomach.
3️⃣a release technique between the fascia of levator scapulae and trapezius.