Regrann from @myo_buddha - ANKLE STABILITY, STRENGTH AND PROPRIOCPETION CAN IMPROVE OVERALL SPORT AND TRAINING PERFORMANCE.
Performance starts from the ground up ⬆
REVIEW TIME 📖 - In simple Buddha terms, ligaments connect the bones to each other and provide much of the joint's stability. Muscles 💪are connected to bone by tendons allowing for movement at the joints - simple right?! 🤓 Stick with me here!
Although the ligaments connecting the bones in the ankle are necessary for proper function, there are several muscles that also help support the ankle during any type of activity
In this 🎥 I share two exercises that help build strength and proprioception in these muscles and in turn help prevent injury and improve your performance.
When an athlete performs any movement like running 🏃 or jumping, the ankle and surrounding muscles are put under a great deal of stress. If the ankle is strong, the athlete can withstand greater force before an injury is sustained. In addition to reducing ankle injuries, strengthening lower leg muscles will help prevent chronic pains like dreaded shin splints and nasty Achilles tendonitis 🤕
So what is Proprioception? Hmmmm
Proprioception is the body's ability to realize its place in space. If an athlete is moving into a situation that could sprain his or her ankle, increased proprioception can decrease the risk by alerting the athlete to the danger and preparing them to handle the upcoming stimulus. This is why I 💖 the bosu foot stomp drill as it mimics landing on a uneven surface like a foot or divot on the field which I do weekly 😤
An athlete with good balance and awareness will be able to control his or her body more effectively. This is especially true in sports like #basketball 🏀(fav) and #football🏈, but valuable in all sports or training🏋🏌 in general.
Try adding these two exercises along with the ankle mobility exercises I posted a few days back to help bulletproof proof your ankles and lower legs. .
IF YOU'RE #GAINSTER THAN TRY CLOSING YOUR EYES FOR THE CLOCK TOUCHES .
#myo#myodetoxormance #myodetox #futureproofyourbody#mobility#flexibility#anklestability#injuryprevention - #regrann
Big things happening at CSM!
Thanks to everyone for a successful show and stopping by our booth!!
We are overwhelmed by the positive response from everyone about the board and what we are trying to accomplish!! #apta#csm#pedspt
Warm up of the day —> Multi-plane lunge matrix.
This is an awesome way to warm your body up in multiple directions...especially if you’re on a time crunch.
Give these a try and drop me a line.
Availability for the upcoming week! Head to our website www.advancedsportstherapy.com.au for bookings 🙌
Phase 1 of my hip/knee/ankle prep for 🏀⛹🏽♂️🏈🏋🏻♂️🏂 Can be used at any point.. before/after activity, recovery day, rehab, etc. Big ups to @thesportsphysicist and @doctordunks for the ideas/inspiration 🙏🏽 QUALITY over quantity. Try it out, 2 sets of each exercise, ride it out until it 🔥 and range of motion/quality decreases. @willied_effect@jenkz_26 try this out bruddahz, great for ankle stability, prevention of ankle sprains, and power during triple extension/push off 🏃🏾♂️⚡️ #superathlete
Jaw pain and combat sports
Striking the chin is an effective way to render an opponent unconscious therefore many combat athletes get hit in the jaw/mandible fairly often. While the intention is not to cause lasting jaw pain this is an unfortunate complication being involved in martial arts. Many fighters will have jaw pain but will endure symptoms for some time because they do not realize this is a treatable injury, just like any other musculoskeletal conditions.
Temporomandibular joint dysfunction (TMD) or jaw pain involves either the joint or the muscles of mastication (masseter, temporalis, lateral/medial pterygoid).
Signs of TMD:
1️⃣Pain with jaw movements (opening, closing, side movement).
3️⃣Popping, clicking and/or catching.
Causes (related to combat sports):
1️⃣Strikes the jaw (worse when the jaw is slightly opened)
2️⃣Excessive clenching on a mouthpiece.
3️⃣Chokes on the jaw instead of the neck.
Postural education, manual therapy/joint mobilizations, exercises (range of motion / stabilization).
Don't needlessly suffer from jaw pain, see a healthcare professional.
The Bulgarian (rear foot elevated split squat) is a great way to develop single leg strength and stability throughout the hips. The eccentric overloading nature of the @go_exxentric kBox further challenges this as you have to absorb and stabilize more than traditional barbell or kettlebell work. We still haven’t seen anyone handle this exercise with a straight face like @k_krupic5
Your greatest tool isn’t your hands. Your greatest tool will forever be the power to educate & inspire others to consistently better themselves. .
Don’t work to create business and profit. Always strive empower the independence of your patient.
When did I become so inflexible? I remember in high school we would do a warm up at track/cheerleading practice that included stretching. I was SO flexible back then and didn’t have any injuries. I am trying so hard to get back into that routine of warm up / cool down and stretching before/after running
🍃🍃🍃 R E C O V E R Y 🍃🍃🍃
As a CrossFit coach and person trainer I will always try to educate my athletes with how important recovery be for the body, wether that be:
Better quality sleep and more of it
Hot and cold therapy
Good nutritious food and the right amount.
All these are just as important as your training, if you neglect these components then you will find that more and more issues/injuries can pop up!
Keep your body healthy with plenty of recovery while the CrossFit Open is on and you perform better! .
So if you watched my story, you’d know this OHP set right here tweaked something in my neck/trap yesterday. I’ve had this once before and it was painful to turn my head for a week.
I believe it was from over extending my neck through the hole as I was in full extension AND not a proper warm up.
LEARN FROM THIS, if you’re not taking the time to warm up, do light cardio, and a 15 minute mobility/stretch session you are increasing chances of an injury. Warm up your whole body!
You never know somethings going to happen until it does. TAKE PREVENTATIVE MEASURES. Rest and recovery for me... what am I going to do without the gym? Lol.
Shoutout to online client @kdmcculley. Here she is performing @trxtraining inverted rows during her full body workout.
Sincere apologies to those of you who tried and could not purchase Worms on website yesterday. Problem resolved. Take advantage of code OURBAD and get 25% off all Worms on website (link in profile) us residents only. www.theoriginalworm.com #ourbad#promotion 😁🐛😠
As much as I love to learn, I love to teach. The majority of what I do and how I fix people as a physical therapist is through education.
First, I assess each individual and educate them on their dysfunctions, their training errors and/or imbalances that cause them to get injured or experience pain.
Next, I provide them with the tools and knowledge to fix themselves. Yes, occasionally we do some manual therapy and hands-on treatments but my ultimate goal is to empower my patients to help themselves so they never have to come into my office again.
Drills drills drills! Practice makes permanent - so break it down and practice the RIGHT way. 🏃🏽♀️ Thanks to @matt_purephysio for making sure we get regular drilling in our warm up and cool down programming each day.
The more masters athletes I interview for the piece I am working on, the more advice I hear cautioning younger athletes to be mindful of injury and to spend quality time recovering. It reminded me of the piece I wrote earlier this year after interviewing @matt_purephysio. If you missed it and want to know more, click the link in my profile.
Online Running Evaluations coming soon! Huge thanks to @alkemyphoto for taking time on a Sunday to film all the content.
Our objectives: improve your running mechanics/efficiency, improve strength and balance, reduce risk for injury and/or help you resolve a current injury.