List of the most popular hashtags for theme #TENDINOPATHY

I’ve posted this before, but tissue healing times are extremely important to know/understand to be able to set appropriate expectations so it’s worth sharing again! — — Repost @dr.caleb.burgess ・・・ Healing Times . One of the most common issues I encounter when helping people recover from an injury or from surgery is of the healing times of various tissues. Everyone wants to be better NOW, but this isn't realistic. Tissue healing takes TIME. We can't rush it. And it's important to understand that tissues heal at different rates depending on their physical makeup and blood supply, among other things. Additional contributing factors, such as diabetes, age, poor nutrition, inadequate rest, etc can further delay the healing process. . This chart shows the AVERAGE range of healing times for various tissues in the body, including different grades of tissue injury for muscles, tendons, and ligaments. It can serve not only as a guide but also a reminder that we can't force our bodies to heal faster than physiologically possible. What we can do is OPTIMIZE the healing process by rehabbing appropriately, eating high quality food, getting adequate rest, and staying PATIENT and POSITIVE throughout the journey. . ❤️ SAVE this chart as a reference and TAG a friend recovering from injury who could use it too! Questions? Comments? I'm happy to help! . Axe, M. J., & Shields, C. L. (2005). Potential Applications of Hyaluronans in Orthopaedics. Sports Medicine, 35(10), 853-864. . #evidencebasedmedicine #researchbased #goodtoknow #heaingtimes #clinicalathlete

AKD revista de Junio . Tuve el agrado y placer de aportar un granito de arena con un análisis de un viewpoint de la JOSPT que está incluido en español en la revista! . Nuevamente agradecido de la oportunidad y esperando que sean más las chances de seguir construyendo cambios en nuestra profesión . Además puedes encontrar grandes aportes de colegas destacados! ‍♂️ info interesante de lesiones de ISQTB ⛹‍♀️ info de lesiones LCA con @mickhughes.physio ‍♀️ info de esguinces de tobillo . La pueden ver gratis online! http://online.anyflip.com/ozmm/vjet . Los leo y espero sus comentarios y opiniones respecto a los temas discutidos @policastrito . . #tendinopatia #tendinopathy #razonamientoclinico #bodyweightexercises #rehab #exercise #ejercicio #ejerciciosencasa #rehabilitation #rehabilitacion #ejercicioessalud #medicinafisica #ortopedia #ejercicio #chronicpain #lowbackpain #neckpain #lumbago #ciatalgia #paineducation #laeducacionesterapia #painneuroscienceeducation #interviewskills #clinicalexamination #motivationalinterviewing #entrevistamotivacional #estrategiasdecomunicacion

Knee Rehab: Single Leg Strengthening — Do your knees hurt when you squat down/stand up? Or do they hurt after you workout? You might need to take a step back and build some single leg strength. — ️‍♂️ Why single-leg? — It reduces the chance of injury (especially knee injury), and we do a lot of things on one leg (i.e. walking, running, doing the stairs, etc.) (Boyle 97-8). PLUS that’s just how you get super strong and build resilient knees! — — ☀️These 8 exercises focus on building anterior/ medial knee strength both concentrically and eccentrically and the best part is, they strengthen the knees in all planes of movement (frontal/sagittal/transverse plane). 1️⃣ Anterior Step-Ups 2️⃣ Lateral Step-Ups 3️⃣ Cross-Over Step-Ups 4️⃣ Single Leg Squat to Box 5️⃣ Anterior / Lateral / Posterior Step-Downs 6️⃣ Anterior / Lateral / Posterior Lunges 7️⃣ Single Leg RDL’s 8️⃣ Single Leg Balance with Cross Body Reaches — These are perfect to add into a knee rehab plan but equally as beneficial to add into your workouts as extra accessory work after leg-day. — — One thing to keep in mind: most knee rehab looks similar from an exercise standpoint. There really isn’t a huge difference in exercise selection between meniscus rehab, ACL, patellar tendon, etc… — — Start off with no weight, make progress. Then manipulate the following variables to make things easier or harder: ↪️sets, reps, weight, frequency, tempo, etc… — — Boyle, Michael. New Functional Training for Sports. 2nd ed., Human Kinetics, 2016. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ _ _ _ #strengthandconditioning #functionaltraining #strengthtraining #movebetter #physicaltherapy #masterthebasics #unilateraltraining #singlelegstrength

SHIN SPLINTS REHAB — — ♦️Shin splints are very common amongst runners and other athletes that spend a lot of time jumping, running or just being on their feet. The pain is typically dull in nature and can actually be on either the medial or lateral side of the shin bone. — ♦️There are several factors that can contribute to shin splints, but one of the most common factors is due to an increase in training load / intensity which causes the tibia (shin bone) to become irritated and the muscles around it to become overworked and inflamed. — — Here are some of the strategies I use to reduce shin splint pain with my patients: 1️⃣Mini-Band Toe Lifts (Dorsiflexion + Isometric Control of Eversion) 2️⃣Mini-Band Toe Point + Roll Ins (Inversion) 3️⃣Mini-Band Toe Lifts + Turn Out (Dorsiflexion + Eversion + Hip Ext. Rotators) 4️⃣Heels Elevated Toe Lifts (Dorsiflexion with larger ROM & control) 5️⃣KB Toe Lift Ups with Hip Flexion (Dorsiflexion - pull toes / ankle up through full ROM) 6️⃣Ball Squeeze + Alternating Heel Raises / Toe Raises (Dorsiflexion + Plantarflexion + Post tib control) 7️⃣Alternating Double Leg (2) Hops + Single Leg Landing Drill (to improve control & awareness of lower limb during jumping and landing mechanics (plyos) — — ♦️These strategies help improve the tissue capacity by strengthening all of the muscles that surround the shin bone (tibia), as well as allow for a gradual graded progression back to running and jumping activities so your body is ready to handle the load which means less risk of future injuries. -- If you found this helpful, feel free to save and share with your friends! — — ⬇️Also, let me know what other rehab videos you want me to make in the comments BELOW⬇️ — — @clinicalathlete #clinicalathlete #shinsplints #injuryrehab #runninginjury #footpain

DON'T NEGLECT THE SMALL STUFF . Exercise prescription is fascinating to me. I love diving in and exploring all the different facets of it because it is so much more than sets and reps. . While effectiveness must obviously be considered, adherence must be given just as much thought. . Along these lines, one question I try to help patients answer is "When am I going to get this done?" . It's no secret. Some rehab work can be boring, especially early on. And exercise program adherence can be abysmally low. . A large part of that is likely that the exercises prescribed just don't light you on fire. You don't find a lot of meaning in them or you're not too excited to do them. And for some stuff, it just takes a lot of discipline to get it done. . I mean, there's nothing sexy about this video. For all intensive purposes, it's kind of boring, but for the right person, it'll be really effective if they just get it done. . So a major consideration for me is "How can I increase the odds of this getting done?" . One way I do that is to add things into a warm up routine. Reason being...expectations and consistency. . You don't expect your warm up to be super outlandish. Some of this more "boring" work fits in well there. You knock it out and move on. Plus, who wants to take any extra time after a really hard workout to do the small stuff? People skip their accessory work. It's going to be hard to keep them around to do some rehab. So make it fit where it fits best. . Also, it acts as a reminder to get it done. If I prescribe it as part of the warm up routine, every time you go to exercise, you have that built in reminder to do the work. It's like that alarm clock going off saying do your rehab. . All of this helps our odds go up. . So don't neglect the small stuff. No matter how boring. If it needs to be done, get it done. But make it as easy on yourself as possible by finding where it fits best. Because we're all human and we all need to throw in odds in our favor sometimes. . #Prehab101

Knee Rehab: Single Leg Strengthening — Do your knees hurt when you squat down/stand up? Or do they hurt after you workout? You might need to take a step back and build some single leg strength. . ️‍♂️ Why single-leg? . It reduces the chance of injury (especially knee injury), and we do a lot of things on one leg (i.e. walking, running, doing the stairs, etc.) (Boyle 97-8). PLUS that’s just how you get super strong and build resilient knees! . . ☀️These 5 exercises focus on building anterior/ medial knee strength both concentrically and eccentrically and the best part is, they strengthen the knees in all planes of movement (frontal/sagittal/transverse plane). 1️⃣Controlled Step-Ups 2️⃣Alternating Kick Stand Lunge Backs 3️⃣Posterior Step Downs 4️⃣Lateral Slider Lunges 5️⃣Elevated Curtsy Lunge + Rotational Lunge . These are perfect to add into a knee rehab plan but equally as beneficial to add into your workouts as part of your warm-up / corrective exercises / some extra accessory work after leg-day. . . One thing to keep in mind: most knee rehab looks similar from an exercise standpoint. There really isn’t a huge difference in exercise selection between meniscus rehab, patellar tendon, etc… . . Start off with no weight, make progress. Do 3-4 sets of 8-12 of each of these on each leg. Just make sure to leave some in the tank - no going to failure especially important if you are doing these for rehab! . You can manipulate the following variables to make things easier or harder: ↪️sets, reps, weight, frequency, tempo, etc… . . Boyle, Michael. New Functional Training for Sports. 2nd ed., Human Kinetics, 2016. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ _ _ _ #strengthandconditioning #functionaltraining #strengthtraining #movebetter #physicaltherapy #masterthebasics #unilateraltraining #singlelegstrength

️‍♀️ Golfers Elbow Rehab ️ — Pain on the inside of your elbow (medial side) is often known as golfer’s elbow. Technically, it's known as either a medial epicondylitis / epicondylosis but that doesn’t even matter. — The “golfer’s elbow” name is kind of stupid if you ask me, as you don't need to be a golfer to get this, I actually see a lot of weightlifters or everyday folks with this condition. "Golfer’s” elbow can happen to anyone and it can make simple activities such as opening a jar, shaking hands or carrying a bag of groceries extremely painful and frustrating. — Similar to "tennis" elbow, "golfer’s" elbow is often a result of repetitive microtrauma to the common flexor tendon where it originates at the medial epicondyle. Usually this occurs because the elbow has to do more work when the wrist and shoulders aren’t doing their job, which results in extra stress to the elbow itself. — My first step is to check wrist extension & make sure we have adequate extensibility of the flexor muscles to allow for full wrist extension, if not I like to mobilize these tissues and increase that extensibility & strength. Next I like to begin loading the flexor / pronator tendons and of course strengthen the shoulders. — — With that being said, here are a few simple exercises that I commonly use to treat “golfer’s elbow”: 1️⃣ Wrist Flexors Mobilization 2️⃣ Prayer Stretch Wrist Pull Aparts 3️⃣ Behind the Back Barbell Wrist Curls 4️⃣ Pincer Grip Plate Walks 5️⃣ Waiter Walks (90 degrees + Overhead) 6️⃣ Bent Elbow Pronation & Supination + Straight Elbow Pronation & Supination 7️⃣ Shoulder I Y T with Wrist Extension — As always, rehab in the clinic is always individual to the patient, their symptoms, their limitations and their goals. — — ❤️Leave any questions in the comments below ❤️TAG a friend with elbow pain!! — — #clinicalathlete #golferselbow #elbowpain

YOU DON'T HAVE TO WAIT TO GET MOVING . When you're going into a workout or just moving around in general and something feels stiff, sore, or painful, it can be easy to fall into the mindset that you shouldn't work that area until you change that sensation. . But often working the area will do just that. . People often spend inordinate amounts of time rolling, stretching, flossing, scraping, etc before ever feeling ready to move. And while I don't have any issues with some of these things in small doses, they aren't your only option. And they certainly aren't something you HAVE to do. . Movement and light loading can provide a similar analgesic effect to all of these passive modalities. Especially when done with a light tolerable load for really high reps. . You've seen me use these before in warm up routines and the reason for it is because we can use the "burn" from a really high rep set of exercise to alter the sensation of the area we are working. . Seriously, try two minutes of bodyweight, knees forward squat to stands before your next lower body session and see how your knees feel. Or try this series of elbow specific movements for a five minute round. . How I like to do it is to set a timer for 1 to 5 minutes and pick a very light load that I know I will feel but won't have me anywhere near muscular fatigue. Then, start the clock and go to work. . Don't worry about counting reps. Just go by feel. . If you start to feel a muscle burn, you're doing it right. If you get tired or reps start to slow down, just rest while the clock runs. The point is not to fatigue yourself. Go again when you feel ready or move to the next exercise in the sequence. . What you'll often find is that through movement, light load, and the sensation you create via the high rep work, you change the sensation you felt before. Much like how you can press into a sore spot with a lacrosse ball, create a strong "hurts so good" feeling, and then feel less pain or tension after. . So if you want to try something different or you want to get in and get moving without all the extra stuff, try out this method and see how it works for you. You don't have to wait to get moving. . #Prehab101

A Tendinite é um termo muito usado tanto pelos profissionais de saúde como pela população em geral e é frequentemente associada a dor na área afetada, diminuição da força, flexibilidade e dor quando se realiza atividades do dia a dia. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Apesar de ser um diagnóstico muito comum, a investigação cada vez mais indica que o que se pensa ser uma tendinite é geralmente uma Tendinose. Por isso é importante que os profissionais de saúde saibam distinguir a diferença entre estas situações, a fim de aplicar o tratamento mais adequado para cada caso. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A Tendinite é a inflamação do tendão que tem uma curta duração e resulta de micro-roturas que acontecem quando a unidade músculo-tendinosa é sobrecarregada com uma força de tração elevada e que poderá estar associada a um movimento repentino. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Já a Tendinose corresponde ao processo de degeneração do tendão, que muitas vezes acontece como consequência de uma tendinite que não foi tratada corretamente. Apesar disso, nem sempre a Tendinose está relacionada a um processo inflamatório. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #studygram #fisioterapia #fisioterapeuta #instafisio #fisioestudante #fisioporamor #studying #tendinose #physiotherapy #fisio #medicine #medstudents #dor #tendinopathy #physio #physicaltherapy#inflamação #dorcronica#tendinite#fisiolove#rotura#tendinopatia