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Push-up progression
By Admin 0 Comments Bodyweight Exercise, Exercises, Heatlhy Lifestyle, Shoulder Therapy, Therapy

Push-up Progression

Progress your push-ups!

Whether you’re recovering from injury or doing them for the first time, push-ups can be more challenging than they often get credit for. ⁣However, like with any exercise, there are ways that we can modify to either regress or progress the standard push up. ⁣
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In this reel, we highlight a few regressions and progressions to the standard push-up⁣:

The key is to start with which ever variation is challenging for you then progress from there.

  • Band-assisted push-ups: Using a weight rack at a gym, place a band across with tension at the height of a fully pressed pushup. Adjust position so band is positioned at waist and begin push-up from knee or toes to ground position.
  • Knee push-ups: Perform standard push-up but from knees to ground position.
  • Standard push-up: The standard push starts from a body plank position and toes to the ground
  • Hand release push-up: This is a standard push-up that the chest makes contact with ground, pause and release hands from floor, then hands make contact with the floor on the push-up motion.
  • Band resistance standard push-up: This is a standard push-up with a band laying across your shoulder blades and trapped by your hands to the ground

 

Push-ups

Push-ups are a great body weight exercise that strengthens you chest, shoulders, triceps, and abdominal muscles. With little to no equipment your can perform these easily at home or at your local gym.

causes of back pain
By Admin 0 Comments Therapy, Uncategorized

What are the main causes of back pain?

Understanding the Main Causes of Back Pain

Back pain is a common issue that affects people of all ages and lifestyles. Understanding its causes can help in prevention and management. Here are some of the primary causes:

1. Muscle or Ligament Strain

One of the most frequent causes of back pain is the strain on muscles or ligaments. This often occurs due to heavy lifting, sudden awkward movements, or overuse during physical activities. Even minor strains can lead to significant discomfort.

2. Poor Posture

Maintaining poor posture, whether sitting or standing, can lead to chronic back pain. Over time, slouching or hunching can put undue stress on the spine and surrounding muscles, leading to pain and discomfort.

3. Herniated or Bulging Discs

Discs act as cushions between the vertebrae in your spine. When these discs become herniated or bulge, they can press on nerves, causing pain that may radiate to other parts of the body.

4. Arthritis

Osteoarthritis, a common form of arthritis, can affect the lower back. It leads to the degeneration of cartilage in the joints, causing pain, stiffness, and reduced mobility.

5. Osteoporosis

This condition weakens bones, making them fragile and more likely to fracture. Compression fractures in the spine due to osteoporosis can cause significant back pain.

6. Injury

Back injuries from accidents, sports, or falls can lead to acute or chronic pain. These injuries might involve the muscles, ligaments, or vertebrae and can range from mild strains to severe damage.

7. Scoliosis

Scoliosis, an abnormal curvature of the spine, can lead to discomfort and pain as the body compensates for the imbalance. This condition often develops during childhood but can progress into adulthood.

8. Sedentary Lifestyle

A lack of physical activity can weaken the muscles that support the spine, leading to pain and stiffness. Regular exercise is crucial for maintaining strong and flexible muscles.

9. Obesity

Excess body weight places additional stress on the spine, particularly the lower back. This can exacerbate existing conditions and contribute to the development of new issues.

Prevention and Management

To prevent back pain, it’s important to maintain good posture, engage in regular physical activity, and practice safe lifting techniques. Additionally, maintaining a healthy weight and staying mindful of body mechanics can reduce the risk of back pain.

If you experience persistent or severe back pain, it's essential to consult a healthcare professional for a proper diagnosis and tailored treatment plan. Addressing back pain early can prevent further complications and improve quality of life.

recovery after ACL surgery
By Admin 0 Comments Knee Pain, Sports Performance, Therapy, Uncategorized ,

How long is the recovery after ACL surgery

Recovery after ACL (anterior cruciate ligament) surgery can vary based on several factors, including the individual's overall health, the extent of the injury, and how closely they follow their rehabilitation program. Generally, the recovery timeline can be outlined as follows:

  • Immediate Post-Surgery (1-2 weeks):
    • Rest, ice, compression, and elevation (RICE) to reduce swelling.
    • Pain management with medications.
    • Limited movement with the use of crutches.
    • Begin gentle range-of-motion exercises.
  • Early Recovery (3-6 weeks):
    • Gradual increase in weight-bearing activities.
    • Physical therapy focusing on restoring knee range of motion and strength.
    • Use of a knee brace as recommended by the surgeon
  • Intermediate Recovery (6-12 weeks):
    • Continued physical therapy to improve strength and flexibility.
    • Introduction of more challenging exercises to regain muscle strength.
    • Gradual return to daily activities.
  • Advanced Recovery (3-6 months):
    • More intense physical therapy focusing on sport-specific or activity-specific exercises.
    • Increasing agility and stability exercises.
    • Possible return to light sports activities under supervision.
  • Full Recovery (6-12 months):
    • Continued strengthening and conditioning exercises.
    • Gradual return to full sports participation, typically around 9-12 months post-surgery.
    • Regular follow-ups with the surgeon and physical therapist to monitor progress.

It's important to note that recovery times can vary, and some individuals may take longer to fully recover. Adherence to the rehabilitation program and guidance from healthcare professionals is crucial for a successful recovery. If you have questions about your ACL recovery, contact us at 480-272-7140.

injury to ACL
By Admin 0 Comments Knee Pain, Sports Performance, Therapy

How do I know I injured my ACL?

Injuring your ACL (anterior cruciate ligament) can be quite painful and impactful. Here are some common signs and symptoms that may indicate an ACL injury:

  1. Pain: You may experience significant pain in the knee at the time of injury or shortly after.
  2. Swelling: The knee typically swells rapidly after an ACL injury due to bleeding within the joint.
  3. Instability: Many people report a feeling of their knee giving way or being unstable, particularly during activities that involve pivoting or changing direction.
  4. Audible pop or snap: Some individuals hear or feel a pop or snap at the time of injury, which is often followed by pain and swelling.
  5. Limited range of motion: Difficulty fully bending or straightening the knee, along with discomfort when doing so.
  6. Bruising: Bruising around the knee joint can occur, though this might not appear immediately.

If you suspect you've injured your ACL, it's essential to seek medical attention promptly. An orthopedic specialist can evaluate your knee through a physical examination and possibly imaging tests like MRI to diagnose the extent of the injury and recommend appropriate treatment, which may include physical therapy or surgery depending on the severity. Early diagnosis and treatment can often lead to better outcomes and recovery.

Inverted row
By Admin 0 Comments Bodyweight Exercise, Exercises, Sports Performance, Therapy ,

Workout from Home Series: Inverted Rows

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Planks

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Inverted Rows

Inverted Rows are a great back and biceps exercise that you can do at home.  While the demonstrated video shows a person is using a rack and barbell, you can use a sturdy table at home.  Place a pillow under your head before you begin.  Grab the top of the table while underneath, and from an inverted planking position, pull yourself up to the table.  You can also purchase TRX bands and install them at home