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Month: October 2017

19 Oct 3 Keys to Improving Foot Strength and Why

Improving Foot Strength

In rehab and performance, we often preach to train aspects of the body that are commonly underutilized. This could include physical training, perfecting a craft or skill, mental training, and so on. However, we could argue that ...

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  • Ryan Summers
  • foot , training
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  • foot , foot/ankle , injury prevention , programming , strengthening

  • Recent Articles

    • 4 Surprising Reasons You Should Consider Physical Therapy
    • Frequently Asked Questions About Dry Needling Therapy
    • How Can Physical Therapy Help Me Recover From a Sports Injury?
    • Please DO NOT train without understanding this.
    • Load versus capacity. The source of ALL pain and injury.

  • Article Categories

    • crossfit (5)
    • endurance (3)
    • foot (1)
    • injury prevention (3)
    • kettlebell (1)
    • miscellaneous (18)
    • olympic lifting (3)
    • pain (3)
    • recovery (4)
    • running (3)
    • squatting (1)
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    • Uncategorized (19)
    • wellness (4)

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  • pure_physio

    Pure Physio
    Vigorous-intensity exercise into the third trimest Vigorous-intensity exercise into the third trimester is safe. According to the American College of Obstetricians and Gynecologists (AGOC) April 2020 guidelines, it is safe for women to participate in strenuous, vigorous, and high-intensity exercise programs that they were completing pre-pregnancy. Women who are pregnant must pay attention to staying hydrated, maintaining adequate caloric intake to prevent weight loss, avoid overheating, and should not participate in drills with an increased risk of blunt trauma. For elite athletes who are used to training 5 days a week, ~2 hrs a day, all year round, you will need frequent and close supervision. Rule of thumb: regardless of what you read, ladies, ALWAYS get approval from your healthcare providers, make sure you 100% understand the risks, and consider reducing the resistance load you train in comparison to what you were training before pregnancy. For questions about training during or after pregnancy, schedule a free consultation call today (link in bio). For more information, visit https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period 📸: @leah_lefever #trainsmarter #womenwholift #womenwhocrossfit #womenshealth #pregnancyworkouts #pregnancyexercise #pregnant #postpartumfitness #pregnancyfitness #postpartum
    Are your hamstrings tight? . Have they felt tight Are your hamstrings tight? . Have they felt tight for >6 months? . Does stretching not change a thing? . It might not be your hamstrings. . Call to schedule an appointment today. . 📸: @beyond.the.script #TrainSmarter
    Working on hip extensor strengthening and reciproc Working on hip extensor strengthening and reciprocal hip flexion and extension movement patterns. Using the physioball during this clients session was a fun way to also encourage shoulder stability, wrist and hand extension, and trunk extensor strengthening. #physicaltherapy #physiotherapy #choosept #strength #stability #proprioception #prevention #maintenance #movement
    There is no reason to be wearing a weightlifting b There is no reason to be wearing a weightlifting belt during your warm up sets. Warming up plays a huge part in how you perform, and being able to create spinal stability without the assistance of a belt is a non-negotiable requirement for athletes. This doesn’t mean you should never wear one or that you can’t, but you shouldn’t be wearing it all the time. So when do you wear a belt? When you’re healthy, injury-free, and going for a heavy set and want a little extra stabilization. But again, not every single time. Prep and train your body to get the most out of your programming. Or else, what’s the point of all the time you’re putting into going to the gym? #TrainSmarter
    Elbow pain with gripping? Lateral elbow pain is Elbow pain with gripping? Lateral elbow pain is common in tennis players, Olympic lifters, and workers whose jobs involve a lot of gripping (using a screw driver, holding power drills, opening a door, twisting a lid) or constant typing. Initially you want to avoid aggravating activities that provoke pain early on such as heavy gripping and carry items with your palm facing down. You can also use your opposite hand to unload the aggravated side during unavoidable daily or work-related tasks. Most importantly you don’t want to just stop using that arm for days or weeks on end‼️ RELOAD that tissue back up in a way that doesn’t aggravate it more and continue from there with a prevention program to prevent future symptoms🙌 #TrainSmarter 📸: @beyond.the.script
    How do you ramp up your training volume in a way t How do you ramp up your training volume in a way that doesn’t increase risk of injury? How far did you run/bike/swim last week and each of the 3 weeks before that? How many reps did you add to each set and what weight did you use? What was your rate of perceived exertion (RPE) during and after each training session? How do you apply your acute:chronic workload? What is an acute:chronic workload? These are just a couple of variables we consider when programming for our clients. Don’t ramp up blindly hoping it’ll work out. Leave the logistics up to us. #TrainSmarter
    Performing a full depth squat pain free is a requi Performing a full depth squat pain free is a requirement for adding resistance. Now this doesn’t mean you can’t load up a squat at all. It just means something needs to change‼️ That modification could be the depth, tempo, set-up, or type of squat. Maybe all you need is to just add one thing into your warm-up that you’re missing. Ignoring your body’s warning signs and pushing past that point of pain while throwing more weight on the bar is a sure way to end up with a bigger problem. Assess don’t guess. Get on schedule to find out what you need to do to perform a normal every day movement free of aches and pains👊 #TrainSmarter
    Strength at end range is necessary for control and Strength at end range is necessary for control and stability at the bottom position of a drill. A front foot elevated lunge is a great way to build end range hip flexion strength in the leg that’s forward. In training, this exercise carries over to building a strong catch at the bottom of a snatch or clean, and stability in the hole of a front squat, back squat, and overhead squat. In life, this carries over to getting up off the floor, picking up heavy furniture/boxes, and bending down while carrying your kids just to name a few. We recommend building time under tension and playing around with tempo down/up and pauses at the bottom. Start with a 2-3 inch elevated surface. Leave a comment with any questions you have below👇 📸 @beyond.the.script #trainsmarter #crossfit #womenwhocrossfit #crossfitter #lift #olympicweightlifting #weightlifting #choosept #physiotherapy #physicaltherapy #stability #training
    #Repost @blackflag_athletics ・・・ Another pro #Repost @blackflag_athletics ・・・ Another programming track is coming to Black Flag Athletics! “Pure Physio Preventive” This program is a twice per week workout designed by our Physical Therapy partner, Matt Stevens, and the team at Pure Physio (and is included in your membership). Pure Physio Preventative is meant to be used as a supplement to our other programs and designed with recovery in mind. These session(s) are perfect for when you feel a little tired or worn out from the week but still want to get some training in. Most of the work will be light weights, easy cardio, and mobility-based in an easy movement “flow” style format. These 45 minutes to one-hour sessions are designed to encourage recovery and regeneration both mentally and physically. We believe this partnership will continue to provide the most well-rounded fitness and wellness service possible! #blackflagfam #fitness #cle #purephysio #partnership #recovery
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