Learn the best stretch to help with your posture and decrease neck and low back pain.
A new year always brings a lot of changes and uncertainty - this one especially for a lot of people.
We're not big on New Year's resolutions or any of that, because if you truly want to change something, why wait? But this year's New Year coincides with a big change for us and a new partnership and friendship with the Kinesis Movement Studio.
Come visit us at our new location at 12528 West Washington Boulevard, LA CA 90066.
Movement starts from the 👟 up! We’ve posted a few videos on how to improve your ankle ROM over the past few weeks. This final video in the series shows you how to own that new range of motion. Without teaching your body how to effectively use the new range, it will continue to fall into the same restricted movement patterns, and all of that stretching will go to 💩!
Eccentric strength through ankle dorsiflexion ROM is essential. In fact, EMG studies show that the gastrocs soleus complex (our calves) are most active in the gait cycle when slowing down our tibias as they move over our feet in the stance phase. Translation- our calf muscles need to be the strongest when controlling and slowing down our bodies during walking (during ankle dorsiflexion), and not actuallywhen we would think they are pushing us forward (ankle plantar flexion)🤔 We’ll save that though for another post though.
If you are lacking ankle range of motion, specifically dorsiflexion, you need to look at soft tissue mobility as well as joint capsule mobility. A previous video we posted showed you how a few ways to address soft tissue restrictions. Here's some techniques to get at the joint. The last video of this series will go over turning your new range of motion gains into functional, usable gains that stick.
If your lacking ankle dorsiflexion (shin moving over your foot), your body will compensate. Sometimes this manifests as flat feet, or externally rotating at your femur (duck walking). This limitation also wreaks havoc on squats = less #gainz 😉
This video shows a soft tissue mobilization technique using the handle of the @mostfitworkouts #corehammer followed by an active tri-planar stretch. If you don't have a core hammer, use your foam roller, pvc pipe, oly bar, or even a beer bottle.
While the gastrocs/soleus complex primarily functions in the saggital plane (front to back), there are fibers that also work in the frontal and transverse plane. Do this mobilization and stretch complex before your workout.
Note - these techniques won’t help you if your problem is primarily joint stiffness. Follow us for that post coming up later this week.
Drug addiction affects the lives of users and their loved ones in ways that no words can really express. Victory Performance and Physical Therapy dreams of a world where pain can be addressed holistically and drug free with PT being a major component of the management team.
If you agree, please share this post. #GetPT1st
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.
Anatomy word games.
X-Ray art by Nychos
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.
The ATFL or anterior talofibular ligament is the most common ligament in the ankle that people tear/sprain/injure.
It attaches the talus and the distal head of the fibula.
The ATFL is typically torn or sprained when the ankle moves into inversion and plantar flexion (toes pointing in and down) at an extremely high velocity.
Unfortunately, ligaments don't return back to their original shape. Once they are sprained, or stretched, your ankle remains less stable and you are more likely to re-injure yourself. A physical therapist can give you targeted exercises to rebuild the muscles around your ankle and help improve your motor control and balance to decrease your risk of re-injury.
I firmly believe that regular "physical therapy check-ups" would put a huge dent in the incidence of low back pain.
In California, you no longer need a physicians referral to see your physical therapist. Whether you have a long standing injury, or want to prevent one, do yourself a favor and go get yourself assessed by a physical therapist.
But daddy-duty called.
A late night hill repeat sesh followed by some core hammer work will have to do.
SL = Single Leg
Perform all exercises on left, then go through and do right. Repeat 2x per side.
Scale up/down as needed.
Message me for modifications if you have an injury or if you have any questions.
Workouts posted every day at 4am PST at victoryperformancept.com.