Physical therapy

How to Fix Your Pinchy Ankle

Technical terms for a minute: 

osteokinematic motion at the ankle = flexion / extension

arthrokinematic motion at the ankle = glide/slide In other words, all joints go through osteo and arthrokinematic motions.

With dorsiflexion, there is also a glide/slide, or the distal end of the tibia would smash into the top of the talus Most joint mobilizations take these glides/slides move with these motions, but not always 😉

Here is 1 of 2 ways to improve your ankle dorsiflexion and stop the ankle pinch. I've seen this first mobilization done differently (with the band pulling from behind).

This really doesn't make any sense to me because the talus is fixed while the tibia and fibula need to move forward🤔.

Therefor the band pulls the tib-fib joint forward on the fixed talus. 

Here’s the next fix to help improve your ankle dorsiflexion. During dorsiflexion, the distal fibula (the outside of your ankle) needs to move out of the way because the anterior talus is larger than the posterior Is this what you need?

Hard to say, but you can do a quick test. Put your bare-foot up to a wall.

Keeping your heel on the ground, bring your knee to the wall. If you can’t reach the wall - 🙈. You should be able to though. Continue to nudge your foot back until you can no longer get your knee to the wall.

Try this mobilization, and assess again.

Why Stretching Doesn't Work Pt.1

 
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Here’s the deal...

Stretching, passive stretching (holding a long stretch), is going to introduce instability into the system... and our system does not like feeling instability... so it goes right back to where it was before.

For all of the people who stretch, stretch, stretch, but never feel like their hamstrings are getting any “stretchier”, this is why.

This can be further explained with a stretchy piece of theraband. When the theraband is stretched and taut, it is like your muscle, which is "tight" when it's stretched.

When it is stretched tight, there is stability in the system and it feels as if there is tension there, holding things where they need to be held.

There is some tissue elongation happening, but we haven’t taught our body how to effectively use and control that new range of motion...

So the tissue elongation has introduced more instability to the system and your body’s saying “What the heck? I can’t deal with this... I can’t work with this here. You never taught me how to use my muscles here… So, what I’m gonna do is shorten back up and get tight again where I feel stable and safe." 

So every time you stretch and are able to reach a little further because of that tissue elongation, your system is going to react to that instability by tightening and reintroducing stability to the system.

= NO STRETCH GAINZ....

Want some real, long lasting, stretch gainz??? Join us for our Yoga+Mobility Class

CLICK HERE FOR MORE INFO ON HOW TO JOIN

And watch me talking more about mobility and stretching stuff below :)

This Is What Happens To Our Spine As We Age

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 😬DEGENERATIVE DISC DISEASE😬 It sounds awful, right!?  Let’s talk about what that means, and why it’s important for you to fix how you are moving immediately.

As we all get older, our discs dry out and shrink.  This is a normal process that happens with aging.  Initially, as the disc height decreases, more movement will occur between the vertebrae of the spine.  The facet joints (not seen in the picture), which are now sitting right on top of each other, start rubbing against each other.  As bone rubs against each other, it will start to facilitate the growth of more bone ➡️➡️➡️ bone spurs ➡️ arthritis ➡️ a stiff spine.  Depending on how active an older adult you are, this may not affect you terribly.  BUT, you don’t want this process starting when you are young and active.  Now pay attention - herniated discs or disc bulges can also start this phenomenon.  Disc bulges lead to decreased disc height, and the same processes will occur ➡️ increased shear and torsional forces ➡️ increased facet loading ➡️ bone spurs ➡️ stiff spine ➡️ pain.


If you’re suffering from back pain, go see a physical therapist, who can teach you how to move better and get you out of pain. 


If you don’t have back pain, go see a physical therapist, and learn how to move better and stay out of pain😉

Why You Should Be Using This Magic Tape After Any Surgery

 

Yes, it's magic.

This patient had a total knee replacement 12.3.15.  The top left picture is from Friday 12.11.15.  You can clearly see the bruising. You may also notice the areas of less bruising.  This is from one strip of @muscleaidtape applied on Wednesday 12.9.15.  

We applied muscle aid tape again 12.11.15 (second picture).  The last picture is from Monday 12.14.15. The results speak for themselves. 

We’re here for your total joint replacement prehab and rehab.  

Holler📱📞☎️

And pick up your Muscle Aid Tape HERE

Huge News!!!

 

We are so excited to announce our partnership with The Gym @ Hayden in Culver City - steps away from the Metro Expo line. 

A beautiful 5,500 square foot facility with every toy imaginable to help us reach your goals.  

Hit us up to set up your evaluation.

 

 

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The Butt The Wink

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Your pelvis is attached quite firmly to your spine. Whatever your pelvis does, your spine follows. What's happening when you see the dreaded "butt wink" during a squat or deadlift, is the pelvis rotating posteriorly. Your spine follows suit, going into flexion and putting compressive pressure onto the anterior part of the disc, vertebrae and facet joints. Now add whatever weight you are squatting/deadlifting and those forces grow exponentially. This is the most common mechanism for disc herniations. 

You can fix this by working on the flexibility and joint mobility in the hips and ankles as well as spending some time on the actual movement mechanics. 

Videos of some techniques to mobilize the hip and ankle coming soon.