Список из самых популярных хештегов по теме #SPORTSMEDICINE

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. Via @Dr.Nick.DPT

Mid back Pain⁉️ This thoracic (mid back) rotation technique is awesome for opening up the joints in the mid back as well as the shoulder! If you have some pain in the mid back, it is likely that your mid back is very weak and lacks rotation. As a result, muscles in the mid back feel achey and the joints feel “locked up.” This “Golf Stretch” with the stick often results in some “pops” and “cracks” and can temporarily relieve pain in the mid back. ⁣ ⁣ If you are having mid-back pain you will ultimately want to strengthen your thoracic region by actively rotating it, improving shoulder blade control and increasing postural awareness. This is for long-term relief. ⁣ ⁣ We spend a lot of our time working in flexion, extension, and side bending and neglect rotation. If you sit at a desk, work on a computer, or have rounded posture your rotation is likely limited. This will cause you to overuse your shoulders, lower back, hips and knees to compensate. ⁣ ⁣ Any random pole or broomstick will work for this. Follow @flexible.bear for more! -Written by Katie Goss @moveukatie⁣ - via @moveu_official

✨LOW BACK MOBILITY FLOW✨ Here’s the thing about low back pain... TYPICALLY (not always), but typically, the pain is NOT the problem!! The low back is either taking on extra load or mobility due to a lack of strength or mobility in the areas above or below!! . What does this mean? A low back massage will probably help for about 1 hour (maybe 2) A low back directed exercise might exacerbate the issue (or just not help at all - at least not in the beginning) Traction and adjustments will work just about as good as the massage - maybe last throughout the day or 2 Icy Hot or any other patches and electrical stimulation will help for the hour - maybe the night Stretching directly at the low back might also alleviate some temporary pain for that moment . So, again... what does all this mean?! Attempts to relieve temporary pain is HELPFUL and good. None of those options are BAD. But again... temporary relief only MASKS symptoms. . If you want to actually address the cause and relieve the pain from possibly coming back, you must address your body as a whole. Find out where restrictions are along your body Find out where weaknesses are within the body Do you have a lot of stress currently in your life? What environment of work, people, air, water and life in general surround you on a day to day basis? What kind of foods are you putting in your system? Inflammatory? . As you can see, there is no one size-fits-all plan. . So, let’s at least start here: Open up the areas above and below the painful area Are your hips tight & immobile & possibly causing overuse in the low back? Is your upper back stiff and rigid (thoracic spine) and possibly causing overuse into the low back? . Note: videos are SPED UP! ⚡️Thoracic Rotation: squeeze a ball (or pillow) between the knees to keep the hips stacked and low back in minimal to no rotation. BREATHE into the belly & low ribcage slowly as you rotate and hold. ⚡️Hip Mobility Flow: Hold each exercise for 1-2 minutes & BREATHE. ⚡️Key is relaxation . Tag someone masking symptoms & let’s MOVE! . via @docjenfit

Deadlift Prep — The movements above focus on trunk bracing, lumbar flexion tolerance, and finally an isometric pull: training the deadlift pattern itself with self selected, predictable resistance. . The dead stop bird dog row presents an extra challenge by having to rearrange and rebrace on each rep. I’m using a 60 lb. kettlebell here... work up heavy(ish) on this, pause at the top, and position the KB or DB so that you don’t have to “reach” to get it down to the ground. Use a plate or small box for added height if needed. . ☀️The KB dead bug is an excellent anterior core exercise. Try it on a bench for increased range of motion and difficulty. And lastly, I love inchworm walk ups. If you can’t get a good position with straight legs, use a low box or plate for your hands like I’m doing. My hamstrings aren’t too tight, and I can comfortably touch my toes, but this allows me to better control the motion and maintain good form. . . Tag your friend! . . via @strengthcoachtherapy ✔

Effective exercise trio for stiff back • Follow @flexible.bear for more content ✔️ • Our spine loves movement. Without it, we start to feel stiff, we get aches and pains. These are all messages from your body: something needs to be done differently! • Upper back (or thoracic spine) is really mobile into rotational movement. You need this mobility for a lot of things: for throwing, for swinging something and for punching to name a few. Lack this key component, and we guarantee that you can not produce the maximal amount of power in your sport. • Mobility work needs time and patience, not force. It should never be just an afterthought in your training routine. Make enough time for it, and through that you start to see results. • Why should I train this⁉️ • 1️⃣ More freedom of movement in your spine. ‍♀️ 2️⃣ Relieve back pain. ✔️ 3️⃣ Good for the nervous system. 4️⃣ Better golf swings ️ 5️⃣ Better tennis serves. 6️⃣ Better throws. ⚾ • via @kunnontuki

DO YOU HAVE HEADACHES AND NECK PAIN⚡️⚡️ - This might help! One of my favorites for the back of the neck! If you're wondering what my tennis ball transformed into, just tape two balls together or place them in a sock to make a mobility peanut! This one feels so good so make sure to give it a try! - Here's how to perform the neck release! - 1️⃣Place your mobility peanut on the top of the neck and base of the skull. 2️⃣Use your hands if you need help keeping the peanut from sliding. 3️⃣Tuck your chin aka make a double chin. 4️⃣Repeat. - Tag a Friend who's a Pain in the NECK! - Via @joetherapy

Shoulder Stability Rehab ——- When addressing shoulder instability, my goal is to challenge the shoulder in a variety of ways. This includes both open and closed chain exercises. The shoulder has the most degrees of freedom out of any joint in the body, and ensuring it regains stability is important. The goal in early rehab is to gradually introduce load and pain free exercises. Exercises should focus on shoulder and scapula stabilizers, while combining both open and closed chain exercises. Additionally, exercises must progress to a high enough level to meet the demands the demands of their sport. ——- Here are two exercises I like to use during the early phase of rehab. The goal is to safely promote strengthening and stability within the joint. 1️⃣ Shoulder flexion with ball - got this one from @theptinitiative. She is pushing in the ball get more posterior cuff activation to improve the stability of her shoulder. 2️⃣ Cable press outs - I’m a fan of using cables in rehab due to how versatile they are. They allow for strengthening at varying ranges which is important when addressing the shoulder. —— Tag someone who could use these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

Great creative lower body and spine stretch from @tony.comella ! . . . MY FAVORITE COOL DOWN STRETCH — In all honesty, I do not stretch a lot. I am more an advocate of movement, and while stretching is not wrong or bad, I just personally like to spend my time elsewhere (movement, strength, etc). — However, there are occasions I do stretch and implement it into programming (for myself and clients/patients). Typically these stretches will be at the end, and have an emphasis on breathing. The stretch shown above is one of my favorites because you target a lot of areas in one movement. — ✔️ Quad/hip flexor ✔️ Glute ✔️ Thoracic/lumbar rotation ✔️ Pec/chest — My preference with this stretch (and others) is to synchronize it with breathing. Inhale through your nose (into your belly), and exhale through your mouth slowly. As you exhale, try to move deeper into the position. — Aim for 5-6 breaths per side. — What is your favorite stretch? Let me know on the comment section below . -

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