Список из самых популярных хештегов по теме #ANKLESPRAIN

ANKLE SPRAIN REHAB --- Most of you are probably familiar with ankle sprains. Maybe you've had one, (or multiple) or had a friend or family member sustain one. Ankle sprains range from mild to severe, and recurrent ankle sprains are possible. (see a local PT if that's you) Oversimplified, an ankle sprain is an injury to the ligaments of the ankle, where in the ligament is stretched or torn due to exceeding it's capacity in a certain position. Sometimes they are unavoidable. A mild ankle sprain should be feeling great in relatively short time, but it's always a good idea to re-train single leg work and improve balance/proprioception afterwards. Here's some things I like to perform for early ankle sprain interventions. 1️⃣ Ankle inversion/eversion with a band 2️⃣ Static single leg balance (SLB) 3️⃣ Unstable surface SLB 4️⃣ Star Excursion - weight transfer (easy) 5️⃣ Star Excursion - taps (harder) + unstable surface 6️⃣ Single limb multiplanar reaches Multiplanar work is one of my go-tos for single leg work. It's easy to modify for any skill level and easy to make difficult/near impossible for very high level. -   Mild ankle sprains happen, and may improve just fine on their own. But work on your ankle strength, single leg balance/proprioception, and lower extremity strength to help potentially mitigate recurrence. Save the  or share it with someone in need of some ankle love.   ... @Dr.Nick.DPT #

[ PLANTAR FASCIOPATHY ] --- Let's talk about the plantar fascia. One of the more frustrating conditions to deal with is plantar fascia pain. Classically painful first step in the morning, and pain with increased weight bearing, it typically limits increased activity and can take quite some time to resolve. Of course, if you're dealing with it on a daily basis, my recommendation is to go see a local physical therapist like myself, or even get a remote consultation. Here's some movements that focus on the ankle when dealing with heel pain: 1️⃣ Assessment of ankle ROM 2️⃣ Unilateral heel raises with great toe extension 3️⃣ End range lift offs 4️⃣ Unilateral achilles series --  Be proactive when dealing with plantar fasciits -  Now accepting new patients - in person and remote online consultations. (bit.ly/RehabWithNick) and the free Book is live! @Dr.Nick.DPT #

Learn how to tape your ankles in 1 minute! - Here are 4 tips to tape your ankle like a pro! 1️⃣ Avoid creases at all cost as it makes the taping less effective and can cause blisters! 2️⃣ Apply even firm pressure when applying the tape to avoid pressure spots 3️⃣ Increase or decrease the number of strips applied each step depending on the support you need! 4️⃣ Use an underwrap like fixomull for better comfort or if you're prone to skin irritation. - Refer to video for the how-to! - TAG a mate who tapes their ankles and spread the knowledge! ‍♂️‍♀️

Early Ankle Sprain Rehab Ideas! (Swipe Left to see ALL 4...) . . . . Lateral ankle sprains are an extremely common injury I see in the clinic. I typically see people rest far too long, or try to push through all of the pain and swelling. —— A large part of rehabbing an inversion ankle sprain is progressing ankle strength and mobility appropriately. —— If you just sprained the ankle very recently, and there is swelling... we need to find ways to regain ankle mobility not in full weight bearing. —— 1️⃣The first video is a partial weight bearing “heel to toe slide” to encourage ankle plantar/dorsiflexion and big toe extension. 2️⃣The second vid is a weighted soleus raise. The soleus is a deeper calf muscle that gets ignored frequently in rehab. ⏩The last two at more traditional exercises but still very beneficial early on in your recovery. —— ‍⚕️Note: this post is not a replacement for seeing a healthcare provider if you recently hurt yourself. —— Find this helpful? Save for later and SHARE with a friend! —— Want to work together? Message me about online coaching!

Ankle Sprain Rehab! Late stage strength and stability! (Swipe to see all 4!)... . . . . . After an ankle sprain regaining strength, proprioception, and stability is critical. Just getting the pain and swelling down is only half of the equation. This is where exercises like these are important. —— 1️⃣The first one focuses on regaining explosive calf strength and intrinsic foot stability. Work on this one until you can pause for at least two seconds at the top. —— 2️⃣The weighted toe walks help improve end range plantar flexion strength, and calf endurance. 3️⃣The bosu hops are great for introducing plyometric activities back into your training. 4️⃣The side stepping with the band around the feet adds a focus on the peroneals to this Glute burning exercise. —— Double tap and tag a friend who needs to try these! Have questions Drop them below! ------------------------------------ . . . . #prehab #rehab #pt #lowbackpain #strengthandconditioning #fitnesstraining #performancecoach #stability #mobility #dynamicwarmup #anklesprain #anklerehab #physicaltherapy

Basketball Specific Ankle Rehab ⛹️‍♂️⛹️‍♀️ - Today’s vid is a glimpse into just some end stage ankle rehab we’ve been doing for Darko’s L ankle inversion sprain (rolling your ankle outwards, the most common ankle sprain). The exercises focus on his current pain symptoms: landing +/- pushing off ↕️ as well lateral movements ↔️. - This session progressed from building localised strength and stability of the ankle and calf musculature, into low intensity plyometrics (warm up prior to advanced plyo’s), transitioning into multiplanar hops and drops +/- multitasking with a sport specific skill (dribbling) or reaction (to a coloured cone). Lastly, it finished with some reactive lateral movement for conditioning of the lateral ankle stabilisers. These exercises are targeted to his weaknesses and movements that create minor pain/discomfort. - These are certainly not an all exhaustive list of rehab exercises for basketball specific ankle sprains ‍♂️, but are some examples of the exercises you might try if you exhibit the above symptoms‍♀️. ⚠️ If pain persists or increases however, then consult your local exercise professional for stricter guidance ‍⚕️‍⚕️ - TAG a friend who plays BASKETBALL and needs to work on their ANKLE stability! ‍♀️‍♂️ - What would you progress these exercises to next❓❓ Comment down below! - Written by Pat Hughes (Exercise Physiologist)

[ ACHILLES TENDON REHAB ] --- Let's talk achilles tendon. We know that we need to load tendons when dealing with tendinopathy. But what are some good ways to do it? I (think) it's pretty simple to think of basic exercises, but why not modify those basic exercises to have more emphasis on the achilles. Things like lunges, swings and step ups can all be modified to hit the achilles/work plantarflexion. Instead of me being preachy this week or talking incessantly about my DMs, let's just be practical. (I know, it's hard to imagine) 1️⃣ Lunge to PF 2️⃣ Swings to PF 3️⃣ Step up to PF 4️⃣ Squat to unilateral PF -   Add some plantarflexion to the exercises you probably already do if you want to add load to the achilles tendon. Thank you CSM for the ideas. -  Now accepting new patients - in person and remote online consultations. (bit.ly/RehabWithNick) or just click the link in my bio @Dr.Nick.DPT #

Ankle Sprain Rehab Ideas! (Swipe Left to see them all!...) . . . . Lateral ankle sprains are extremely common in the athletic population. Unfortunately, they can be tricky to completely rehab back to 100%. —— Many people assume that once swelling has reduced and they can run on it, they are in the clear. There needs to be adequate balance, strength, and power regained through the rehab... all things that are impaired after a sprain. —- 1️⃣The first video shows a great way to build up the arch strength and train your ankle to be strong while being pulled INTO inversion (the most common type of ankle sprain). —- 2️⃣The second exercises is really tough but addresses all three components we talked about above. Try to own the heel raises position at the end with a 3 second hold. —- The last video will take you me single leg balance to another level! Your intrinsic foot muscles will be feeling this one. —— Find this helpful? Save for later and SHARE with a friend! ————— Want to work with me? Click the link in my BIO or send me a message!

[ FLAT FEET? ] --- Let's talk about flat feet Something I get asked about a lot is "how to fix flat feet" I've never been a fan of the "fixing" mentality. In my mind, the people who are "fixing" things have scalpels. But, if you want to improve your flat feet, that's a different story. Some people have extremely mobile feet and as such have a lot of arch collapse. Some people's arches only collapse under weight. And some stay in a flat, rigid position. Regardless of your structure, it may be worth while to try to improve your overall arch and foot control. 1️⃣ ankle intrinsic work 2️⃣ gross ankle strength 3️⃣ Weight bearing work 4️⃣ Multidirectional strength --  Remember, not all feet are the same. Work on improving all of the above. -  Now accepting new patients - in person and remote online consultations. (bit.ly/RehabWithNick) and the free Book is live! @Dr.Nick.DPT #