Список из самых популярных хештегов по теме #TENDONITIS

✔️ ✔️ . . . Hamstring stretches will make the tendon worse! Stretching an already irritated tendon will compress it on the bone and can exacerbate symptoms. Now I’m not saying that stretches in general are harmful to tendons, this specifically applies to existing tendon issues. Instead tendons love load and slowly grading them with load is the best way to rehab them. Here is just one way to start! . 1️⃣ Isometric glute bridge: bridge up using both legs, now remove one to focus on the problem leg. This is activating the hamstring in a non stretched position. Work this over time ensuring that elevated symptoms don’t last over numerous hours. . 2️⃣ Hamstring eccentrics: now put a slider under your foot or just have a sock on a hardwood floor and slowly extend the leg out. Relax and bring it back up. . . . ‍⚕️- Grant Elliott future Dr. Model- @janelisphotography . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #hamstringstretch #hamstringinjury #hamstringworkout #hamstrings #tendonitis #tendinitis #hamstringrehab #tendon #tendonrepair #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #strength #movewell #moveoften #movewellmoveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy

Tennis Elbow - The name "Tennis Elbow" is a bit of a misnomer. It's the name commonly given to the actual diagnosis of Lateral Epicondyalgia (also classically called lateral "epicondylitis"), which is a tendinopathy of the common EXTENSOR tendon of the elbow, which includes the muscles that bend the wrist and fingers backward (as well as rotate the palm upward) - Quick facts: Commonly seen between the ages of 35-54, typically affecting the dominant arm Those that work in industries that require REPETITIVE MOTIONS are at a greater risk It is prone to recurrence and can last from 6 months to 2 years with ~89% reporting recovery by 1 year - In many cases, pain in this region is actually more associated with RADIAL NERVE irritation (or both radial nerve irritation AND tendinopathy) which may present with numbness/tingling or pain running up and down the whole arm to the neck and hand - However, for simplicity sake, we'll go over some rehab exercises for more isolated tendinopathy - Shown in the videos are some simple exercise options to LOAD the tendon - I've also included some TRAPEZIUS strengthening exercises WITH a sustained ISOMETRIC contraction of the wrist extensors, as scapular strengthening has been shown to be helpful in reducing OVERLOAD to the wrist extensor musculature - (1) Self resisted isometric (2-3) Isometric punches - DB or band (4-5) Isometric wrist extension - DB or band (6-7) Eccentric wrist extension - DB or band (8-9) Isotonic wrist extension - DB or band (10) Banded "Ts" - Mid trap (11) Banded "Ys" - Low Trap - Key Points: Perform ISOMETRICS for 45 sec at a resistance that does not increase or only minimally increases pain Take 3-4 seconds to perform ECCENTRIC movements (lowering the weight) Take 3 seconds to bring the weight up (CONCENTRIC), hold 1-2 seconds at the top (ISOMETRIC), and take 3-4 seconds to return to the start (ECCENTRIC) for the isotonic variations Aim for 3-4 sets of 6-15 reps for the ECCENTRIC or the ISOTONIC exercises - ⁉️ If you have any questions, leave a comment or send me a message

Tendinopathy Rehab ——- Tendinitis/tendinopthy issues typically occur from overspreading the tendon. Once this occurs, theres pain with tasks that don’t typically cause pain. Progressive loading is the optimal way of rehabbing a tendon pathology. I’m not a huge fan of passive modalities such as cupping, IASTM, taping, e-stim or dry needling as a primary means of treatment. All of these may have their place for temporary symptom relief but progressive loading will lead to a more permanent solution. ——- Progressive loading is something I wasn’t taught in school but have learned over time. I think this graph by Running Physio does a great job of depicting progressive loading. The key is to gradually restore the tolerance of the tendon so it’s able to handle the tasks that cause pain. I’ll use patella tedinopathy as an example. 1️⃣ Isometrics - muscle contraction without muscle lengthening or shortening, typically done for holds. Example: knee extension isometrics at various angles, 30-45 seconds with no pain. 2️⃣ Isotonic - muscle contraction with muscle lengthening or shortening. Example: seated knee extensions with weights 3️⃣ Compressive loading - loading the tendon with compressive forces. Example: squats and lunges. 4️⃣ Plyometric loading - loading the tendon through jumping exercises. Example: jump squats and box jumps. Dynamic tasks such as running can typically be introduced here as long as it’s pain free and is gradually reintroduced. 5️⃣ Plyometric loading including compression - this one I may not always do as I’d argue its not required for everyone. An example of this would be jump squats or box jumps with weights or a weighted vest. ——- To summarize, the goal is to gradually expose the tendon to load in order to restore its ability to handle stresses. The tendon should be gradually loaded for optimal recovery. ——- Image credit: @running.physio ——- Tag someone who would like this message! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

✔️ ✔️ . . . Does your tricep ache right above your elbow? Try this! An achy tricep tendon can affect your exercise, especially your pressing movements like bench, push ups, and shoulder press. Tendon issues need to be handled carefully and patiently. This video shows a soft tissue approach for the tricep that you can do in the gym! Followed by loading the tendon to create adaption. . 1️⃣ Tricep Pin and Stretch: using a barbell on a squat rack, extend the arm, push your tricep down into the bar, now maintain pressure and flex the arm to bring your hand towards you. Perform 10. . 2️⃣ Tricep Isometric: this can be performed many ways, but using the bar in front of us we can simply lean forward on the bar and perform an isometric using our body weight. Perform 5 sets at 45 seconds! . . . ‍⚕️- Grant Elliott future Dr. Model- @itsjuliemichelle . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #triceps #benchpress #pushup #tricepsworkout #tendinitis #tendinopathy #elbowpain #softtissue #tendonitis #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #strength #movewell #moveoften #movewellmoveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy

⚫️ Elbow Pain /Flexors - Neuromuscular Therapy⚫️. _________________________________. @deidre.pagnanelli Thank you. _. Trigger points in the Flexor group of the forearm muscles can cause Nerve Entrapment, this can create dysfunction and pain. ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ www.perfitfitness.com @paintherapy . _. _. . #wrist #muscle #wrestling #golf #fittips #massagetherapist #physicaltherapy #benching #pullup #chiropractic #bodybuilding #massage #forearm #rotatorcuff #tendonitis #yoga #elbow #pain #biceps #arms

✔️ ✔️ . . . Golfing or other activities have your inner elbow not feeling great? Try this! Many people struggle with epicondyle (inside or outside) elbow discomfort. Often this can be due to repetitive use of tissue that isn’t capable of keeping up! By calming down the tissue, and then building up its capacity, we can get our elbows feeling right! . 1️⃣ Soft Tissue: here we are using a ball by @acumobility to help mobilize the tissue located in the region of discomfort. This can be an effective way to get the fascia and nerves moving better to then give you the opportunity to go into strengthening movements that will help these results last longer. . 2️⃣ Isometrics: isometrics are great for building the capacity of tendons and muscles in a pain free range. For the medial elbow, you want to curl the wrist with your palm up, and hold this around 45 seconds for 4-5 sets. The goal here is to monitor the discomfort and increase or decrease the load based on how the elbow feels! . . . ‍⚕️- Grant Elliott future Dr. Model- @itsjuliemichelle . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #golferselbow #golfers #golftips #golfswing #instagolfer #elbowpain #softtissue #tendonitis #golfbabes #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #strength #movewell #moveoften #movewellmoveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy

✔️ ✔️ . . . Build a strong Achilles’ tendon! This structure needs to be challenged over time to help improve the tendons strength. Initially you can massage this tendon to calm it down before performing these exercises but massaging is not a permanent fix. Most commonly people who get Achilles’ tendon issues performed more activity than their body is used to in a short period of time, or resumed the same level of activity after gaining weight. . 1️⃣ Calf Spike Walking: simply get up on your toes and walk around! This is an isometric contraction of your calf/tendon but includes propulsion and landing forces since you are walking. Walk forward/back and side/side. . 2️⃣ Eccentric Calf Raises: go up on both toes, remove the leg you don’t wish to target, and slowly lower back down with the targeted leg. Try and perform a 5 second descent and hold onto a chair or wall if you need to! . 3️⃣ Single Leg Hops: single leg hops puts one of the greatest forces on the Achilles’ tendon and therefore is the last stage shown in this video. Progress up to this and focus on jumping forcefully and landing smoothly and softly. . . . ‍⚕️- Grant Elliott future Dr. . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #achillestendonitis #achillestendon #achillesrupture #achillestendonrupture #achillesrehab #tendonitis #calfstrain #achillesrecovery #tendinopathy #calfworkout #sportsinjury #movemore #fitness #movementismedicine #physicaltherapy #physicaltherapist #chiropractic #mobilitywork #newmovement #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #movewell #moveoften #movewellmoveoften #exerciseismedicine

@manavishadclinic @efarhang_ . .‌ ️تمرینات موبیلیتی عضلات و مفصل شما را آماده میکند و ریسک آسیب پذیری را کاهش میدهد.‌ .‌ ️جهت حفظ راستی قامت،تقویت عضلات کمربند شانه ای و کتف، برطرف کردن قوز پشتی( kyphosis )، افتادگی شانه ( uneven shoulder‌)، شانه گرد( rounded shoulder)، سر رو به جلو(forward head) مفید میباشد. .‌ ️یک سرمایه گذاری کوچک در تحرک پذیری شما میتواند نتایج مثبتی در انجام حرکات ورزشی مختلف،فعالیت های روزانه و سرعت دهی در ریکاوری بعد از مصدومیت و میان جلسات تمرینی داشته باشد. .‌ ️عزیزانی که مراحل درمان آسیب دیدگی را طی میکنند قبل از انجام حرکات با فیزیوتراپ خود مشورت کنند. .ممنون از توجهتون . #موبیلیتی#شانه#حرکات_اصلاحی #کیفوز#شانه_گرد #سر_روبه_جلو #افتادگی_شانه#آسیب_شناسی#فیزیوتراپی #اریا_فرهنگ#کلینیک_معنوی_شاد#درمان . #shouldermobility#rehabilitation#roundedshoulder#unevenshoulder#correctiveexercise#sportinjuries#kyphosis#muscle#personaltrainer#tendonitis

“Jessica, don’t your hands hurt from working on people all day?!” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The answer is.. not really. They definitely hurt when I first started. Sometimes they’ll hurt when I’ve worked on a lot of people in a day/week. By hurt I just mean a little sore. Nothing crazy. So, this is a constant routine of mine. DON’T wait until they hurt to do this! I literally do this while watching TV.. Ask my roommates Also, if you are a massage therapist, being aware of your body mechanics and using your elbow and forearm throughout the day will help tremendously in not getting your hands sore. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ P.S. More than just massage therapists can benefit from this work on their forearms. Bartenders, hairstylists, desk workers, tattoo artists, esthetician’s, servers, gym rats are just a few to mention. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just think about it. We use these muscles throughout EVERY day of our lives. Whether you’re typing, pouring a drink, drawing, or just gripping something. We use our flexors and extensors of the forearm every day. A lot of people run to the doctor and think they have carpal tunnel and even might think they need surgery‍♀️ I cant tell you how many people I work on with wrist pain or elbow pain and I work deep into their forearms and they are floored at how tight they were. Pay attention to your body and take care of these muscles. Your body will thank you ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ “SOMEDAY I’M GONNA BE SOMEBODYYYYY. YOU’LL SEE, YOU’LL SEE.” I truly believe that statement for myself and I hope you do for yourself too! LOVE this song ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Song: CVBZ- Somebody ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #selfcare #forearmstretch #massagehands #massagetherapylife #massagelife #fascialstretchtherapy #muscletherapy #deeptissue #massages #massagestudent #massageschool #takecareofyourself #wristpain #carpaltunnel #elbowpain #tenniselbow #golferselbow #tendonitis