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Latest #jumpersknee Posts

  • John Kahl, PT, DPT, CSCS (Lead Sport Therapist-Patchogue) demonstrates and reviews exercise progressions for athletes experiencing pain to their patella tendon.
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Also referred to as Jumpers Knee,this condition is characterized by inflammation of your patellar tendon caused by overuse of your knee joint, such as frequent jumping on hard surfaces.
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Commonly a sports-related injury linked to leg muscle contraction, other symptoms may include;
👉Pain and tenderness around your patellar tendon
👉Swelling
👉Pain with jumping, running, or walking
👉Pain when bending or straightening your leg
👉Tenderness behind the lower part of your kneecap
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•
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#patellartendonitis #patella #kneepain #kneerehab #sportsphysiotherapy #athletics #jumpersknee #sportinjury #injuryprevention #physicaltherapist #athletictrainers #injuryrehabilitation #strength #conditioning #rehab #teamwork @johnkahl13
  • John Kahl, PT, DPT, CSCS (Lead Sport Therapist-Patchogue) demonstrates and reviews exercise progressions for athletes experiencing pain to their patella tendon.

    Also referred to as Jumpers Knee,this condition is characterized by inflammation of your patellar tendon caused by overuse of your knee joint, such as frequent jumping on hard surfaces.

    Commonly a sports-related injury linked to leg muscle contraction, other symptoms may include;
    👉Pain and tenderness around your patellar tendon
    👉Swelling
    👉Pain with jumping, running, or walking
    👉Pain when bending or straightening your leg
    👉Tenderness behind the lower part of your kneecap



    #patellartendonitis #patella #kneepain #kneerehab #sportsphysiotherapy #athletics #jumpersknee #sportinjury #injuryprevention #physicaltherapist #athletictrainers #injuryrehabilitation #strength #conditioning #rehab #teamwork @johnkahl13

  •  22  0  5 hours ago
  • #werbung 
Kleines Hilfsmittel große Wirkung ! Sie haben Probleme beim Sport oder auch danach ? Die Patellasehnenbandage von #sporlastic kann zur Schmerzfreiheit verhelfen . Jetzt in ihrem Sanitätshaus 44einhlb in Erkelenz . #knie #orthopädie #jumpersknee #sport #bandage #running #sports #handball #fussball #joggen #wegberg  #sanitäshaus #44einhalb #erkelenz #heinsberg #hückelhoven #linnich #jülich #mönchengladbach #titz #grevenbroich 
Bildquelle : sporlastic
  • #werbung
    Kleines Hilfsmittel große Wirkung ! Sie haben Probleme beim Sport oder auch danach ? Die Patellasehnenbandage von #sporlastic kann zur Schmerzfreiheit verhelfen . Jetzt in ihrem Sanitätshaus 44einhlb in Erkelenz . #knie #orthopädie #jumpersknee #sport #bandage #running #sports #handball #fussball #joggen #wegberg #sanitäshaus #44einhalb #erkelenz #heinsberg #hückelhoven #linnich #jülich #mönchengladbach #titz #grevenbroich
    Bildquelle : sporlastic

  •  9  0  8 hours ago
  • More baby jumps 👶🏻
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30” Straight Legged Box Jumps feelin good as ever. No pain at all even after some heavy front squats as well.
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Friday is gonna be the first day doing some FULL JUMPS AND IM SO HYPE!! It’s been a long time coming and I’m stronger than ever right now. I feel very ready to tackle these jumps 😤😤
  • More baby jumps 👶🏻
    -
    30” Straight Legged Box Jumps feelin good as ever. No pain at all even after some heavy front squats as well.
    -
    Friday is gonna be the first day doing some FULL JUMPS AND IM SO HYPE!! It’s been a long time coming and I’m stronger than ever right now. I feel very ready to tackle these jumps 😤😤

  •  64  6  12 hours ago
  • Dry needling in beeld. Topfysio is de specialist in Friesland als het om dry needling gaat.
 
Deze sportieve voetballer was gister pijnvrij op de training meldde hij vandaag. “De dry needling werkt echt goed”
 
Al onze fysiotherapeuten zijn opgeleid om dry needling toe te passen.
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#dryneedling #spierscheur #vkb #fysiotherapie,#sportfysiotherapie #sportfysiotherapeut #rehab #snelherstel #artrose #arthrose #therapie #voorstekruisbiand #jumpersknee #bursitis #slijmbeurs #slijmbeursontsteking #sport #sportrevalidatie #leeuwarden #gym #peesontsteking #achillespeesruptuur #kramp #spierscheur #exercise #workouts #fitness #stayfit #trainer #pt #voetbal
  • Dry needling in beeld. Topfysio is de specialist in Friesland als het om dry needling gaat.

    Deze sportieve voetballer was gister pijnvrij op de training meldde hij vandaag. “De dry needling werkt echt goed”

    Al onze fysiotherapeuten zijn opgeleid om dry needling toe te passen.
    .
    .

    .
    .
    #dryneedling #spierscheur #vkb #fysiotherapie, #sportfysiotherapie #sportfysiotherapeut #rehab #snelherstel #artrose #arthrose #therapie #voorstekruisbiand #jumpersknee #bursitis #slijmbeurs #slijmbeursontsteking #sport #sportrevalidatie #leeuwarden #gym #peesontsteking #achillespeesruptuur #kramp #spierscheur #exercise #workouts #fitness #stayfit #trainer #pt #voetbal

  •  45  1  13 hours ago
  • Schmerzen an der Patellasehne – Patellaspitzensyndrom! Was nun?

Belastungsabhängige Beschwerden am Kniestreckapparat können ganz schön einschränken - in Sport und Alltag. Häufig betroffen sind Aktive in Sprung-, Spiel- und Rückschlagsportarten (z.B. Basketball, Volleyball, Fußball, Hoch- und Weitsprung), aber auch Läufer oder Radfahrer. 

Beim Patellaspitzensyndrom, engl. „jumpers knee“, kommt es aufgrund einer andauernden Überlastung (z.B. durch häufig wiederholte und/oder ungewohnt heftige Zugbeanspruchung) zu schmerzhaften Veränderungen am Sehnen–Knochen Übergang der unteren Kniescheibenspitze.

Doch was tun? Damit die „überforderte“ Sehne eine Chance auf Heilung hat, ist es wichtig, die Belastung an die Beschwerdesituation anzupassen. Das beinhaltet u.a. eine Belastungsreduktion (Intensität, Frequenz, Dauer) und ggf. Trainingsmodifikation (z.B. Training auf weichem anstatt hartem Boden, Aquajogging anstatt Lauftraining). 
Maßnahmen wie Physiotherapie, tägliche Beübungen (z.B. isometrisch, exzentrisch), Dehnung der Oberschenkelmuskulatur, Bandagen, Stoßwellentherapie und ggf. eine Einlagenversorgung können den Heilungsprozess fördern. 

Die KASSELER PATELLARSEHNENBANDAGE, ist eine Bandage, die über Druck auf die Patellasehne entlastet, die Oberschenkelmuskulatur reflektorisch stimuliert und so zur funktionellen Kniestabilität und Regeneration verhilft.

Infos zum SPORLASTIC Sortiment beim Patellaspitzensyndrom findet ihr auf unserer Webseite (Link in Bio)

#patellaspitzensyndrom #jumpersknee #springerknie #schmerzlassnach #bandagen #symptome #therapie #kasselerpatellarsehnenbandage #stabilisierung #aktivierung #medizinprodukt #backtosports #recovery #patellasehne
  • Schmerzen an der Patellasehne – Patellaspitzensyndrom! Was nun?

    Belastungsabhängige Beschwerden am Kniestreckapparat können ganz schön einschränken - in Sport und Alltag. Häufig betroffen sind Aktive in Sprung-, Spiel- und Rückschlagsportarten (z.B. Basketball, Volleyball, Fußball, Hoch- und Weitsprung), aber auch Läufer oder Radfahrer.

    Beim Patellaspitzensyndrom, engl. „jumpers knee“, kommt es aufgrund einer andauernden Überlastung (z.B. durch häufig wiederholte und/oder ungewohnt heftige Zugbeanspruchung) zu schmerzhaften Veränderungen am Sehnen–Knochen Übergang der unteren Kniescheibenspitze.

    Doch was tun? Damit die „überforderte“ Sehne eine Chance auf Heilung hat, ist es wichtig, die Belastung an die Beschwerdesituation anzupassen. Das beinhaltet u.a. eine Belastungsreduktion (Intensität, Frequenz, Dauer) und ggf. Trainingsmodifikation (z.B. Training auf weichem anstatt hartem Boden, Aquajogging anstatt Lauftraining).
    Maßnahmen wie Physiotherapie, tägliche Beübungen (z.B. isometrisch, exzentrisch), Dehnung der Oberschenkelmuskulatur, Bandagen, Stoßwellentherapie und ggf. eine Einlagenversorgung können den Heilungsprozess fördern.

    Die KASSELER PATELLARSEHNENBANDAGE, ist eine Bandage, die über Druck auf die Patellasehne entlastet, die Oberschenkelmuskulatur reflektorisch stimuliert und so zur funktionellen Kniestabilität und Regeneration verhilft.

    Infos zum SPORLASTIC Sortiment beim Patellaspitzensyndrom findet ihr auf unserer Webseite (Link in Bio)

    #patellaspitzensyndrom #jumpersknee #springerknie #schmerzlassnach #bandagen #symptome #therapie #kasselerpatellarsehnenbandage #stabilisierung #aktivierung #medizinprodukt #backtosports #recovery #patellasehne

  •  27  0  15 hours ago
  • Say your driving 150 km/h without brakes, what’s going to happen?
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YOUR GONNA CRASH💥
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We understand that when it comes to cars but too few people understand that when it comes to the human body 🚶🏻
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Here’s some regressions and progressions I’ve been using to train to force absorption and strengthen the brakes 🚙
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If the body can’t handle the forces being placed upon it your going to get injured, for me I’ve seen a huge improvement in my patellar tendinitis, or jumpers knee, after progressing in exercises just like this🦵🏼
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As you can see the progressions lead to being more multidirectional jumps as this not only trains more challenging angles for the body to handle but in sport very rarely are we only moving straight forward (sagittal plane)
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Start with 3-4 sets of 5-10 reps per leg. The goal is to stick it without any extra movement, if this doesn’t happen I’d rather you hop around one 1 foot trying to get your balance than place the other foot down as it will be a more athletic movement🧠
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Note: The hardest progression (version) is the first exercise and the easiest regression is the last slide. Start with the easiest and work your way up ⬆️
  • Say your driving 150 km/h without brakes, what’s going to happen?
    -
    YOUR GONNA CRASH💥
    -
    We understand that when it comes to cars but too few people understand that when it comes to the human body 🚶🏻
    -
    Here’s some regressions and progressions I’ve been using to train to force absorption and strengthen the brakes 🚙
    -
    If the body can’t handle the forces being placed upon it your going to get injured, for me I’ve seen a huge improvement in my patellar tendinitis, or jumpers knee, after progressing in exercises just like this🦵🏼
    -
    As you can see the progressions lead to being more multidirectional jumps as this not only trains more challenging angles for the body to handle but in sport very rarely are we only moving straight forward (sagittal plane)
    -
    Start with 3-4 sets of 5-10 reps per leg. The goal is to stick it without any extra movement, if this doesn’t happen I’d rather you hop around one 1 foot trying to get your balance than place the other foot down as it will be a more athletic movement🧠
    -
    Note: The hardest progression (version) is the first exercise and the easiest regression is the last slide. Start with the easiest and work your way up ⬆️

  •  36  7  12 August, 2020
  • KNEE DURABILITY ✅
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The following exercises are tailored to enhance the durability of the patella tendon, quadriceps tendon, and quadriceps muscle ✊
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While there are several ways to isolate knee strength, it can prove more valuable for knee health and performance by  incorporating multiple joints/muscle groups in patterns that challenge range of motion in functional patterns 🔥
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1️⃣ Isometric Pistol
• Isometrics have shown to develop strength capacity while improving tolerance to load. Use a heel lift to target the patella tendon, quad tendon, and quad muscle. 
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2️⃣ Terminal Knee Extension (TKE) w/ Resistance 
• Emphasis on building quadriceps strength moving into knee extension. Use upper and lower body movement patterns to further challenge strength and stability.
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3️⃣ Closed-Chain Knee Flexion/Extension
• Explore deeper ranges of motion of the knee under load. Focus on quality of the motion in mid-range and gradually move into more challenging depths (@vernongriffith4 special). 
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4️⃣ Elevated Split Squat w/ Resistance
• Further testing the strength of the knee in functional patterns. Adding the elevated split squat progresses hip mobility and strength which can aid in overall knee mechanics and performance. 
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5️⃣ Eccentric Pistol Squat w/ Resistance
• Overloading the knee/ hip musculature to further progress strength capacity through functional range of motion. 
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Explore the movements and tag a partner that could use more knee durability 💯
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▶️ DM me for more rehab and strength training considerations ◀️
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👨‍🦰👍
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#theclimbclinic #quads #quad #patellatendonitis #runnersknee #runner #hiker #climber #splitsquats #quadriceps #jumpersknee #kneepain #kneerehab #painfree #hiking #running #climbing #pt #dpt #climbingphysio #hipstrength #kneeinjury #knees #quadworkout #rehab #strengthtraining #pistolsquat #kneesurgery #kneepainrelief #kneesurgery #tendonitis
  • KNEE DURABILITY ✅
    .
    .
    The following exercises are tailored to enhance the durability of the patella tendon, quadriceps tendon, and quadriceps muscle ✊
    .
    .
    While there are several ways to isolate knee strength, it can prove more valuable for knee health and performance by incorporating multiple joints/muscle groups in patterns that challenge range of motion in functional patterns 🔥
    .
    .
    1️⃣ Isometric Pistol
    • Isometrics have shown to develop strength capacity while improving tolerance to load. Use a heel lift to target the patella tendon, quad tendon, and quad muscle.
    .
    .
    2️⃣ Terminal Knee Extension (TKE) w/ Resistance
    • Emphasis on building quadriceps strength moving into knee extension. Use upper and lower body movement patterns to further challenge strength and stability.
    .
    .
    3️⃣ Closed-Chain Knee Flexion/Extension
    • Explore deeper ranges of motion of the knee under load. Focus on quality of the motion in mid-range and gradually move into more challenging depths (@vernongriffith4 special).
    .
    .
    4️⃣ Elevated Split Squat w/ Resistance
    • Further testing the strength of the knee in functional patterns. Adding the elevated split squat progresses hip mobility and strength which can aid in overall knee mechanics and performance.
    .
    .
    5️⃣ Eccentric Pistol Squat w/ Resistance
    • Overloading the knee/ hip musculature to further progress strength capacity through functional range of motion.
    .
    .
    Explore the movements and tag a partner that could use more knee durability 💯
    .
    .
    ▶️ DM me for more rehab and strength training considerations ◀️
    .
    .
    👨‍🦰👍
    .
    .
    .
    .
    #theclimbclinic #quads #quad #patellatendonitis #runnersknee #runner #hiker #climber #splitsquats #quadriceps #jumpersknee #kneepain #kneerehab #painfree #hiking #running #climbing #pt #dpt #climbingphysio #hipstrength #kneeinjury #knees #quadworkout #rehab #strengthtraining #pistolsquat #kneesurgery #kneepainrelief #kneesurgery #tendonitis

  •  732  29  11 August, 2020
  • ‼️Shoulder Pain & Volleyball ‼️

If you're a hitter, you've probably experienced shoulder pain from Volleyball at one point or another. You've also probably had to ice your shoulders after a game or take pain killers before a game in order to play. Sound familiar?

📚In a survey of 2,352 volleyball athletes, 46% reported shoulder pain interfered with their ability to play. 77% of 30 surveyed volleyball attackers reported that their shoulder pain limited where they could place the attack shot on the court. Injured shoulders hold you back from playing at your best and making progress in your game. 

Similar to jumping being a repetitive motion that causes knee pain, hitting is also a repetitive motion that can lead to pain. Both of these are OVERUSE injuries. In order to avoid overuse Injuries, you need to train in a way that allows your joints to be able to handle the load placed on them during your sport (in our case, Volleyball 🏐)

Resting your shoulder and/or avoiding  hitting/serving will NOT fix the problem. If you want to improve your shoulders you need to....

1. Get blood flow to the area to speed up recovery and healing.

2. Improve strength of the muscles surrounding the shoulder joint. 

3. Improve flexibility of the shoulder, upper back, and internal/external rotation muscles.

BONUS: making sure that you are swinging with the appropriate biomechanics will also help a ton 🧠

💪🏼In the 3rd slide, I am doing Band Pull-aparts to strengthen my upper back and get blood flow to my shoulder joints. Doing a set of 50 before a shoulder workout and a set of 50 after a shoulder workout is a great way to get the blood flow your tendons want in order to recover 🔑

Athletes on the pFv Knee Rehab/Injury Prevention Program also have access to a shoulder workout designed to strengthen the shoulders for the loads and volume that come with playing volleyball 🏐💪🏼🙌🏼
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#volleyballislife  #volleyball #voleibol #biomechanics #mechanics #muscle #coach #coaching #transform #transformation #shoulderpain #volleyball #volleyballplayer #volleyboll #volleyballtips #kneepain #rehab #training #performance #injuryprevention #injury #realmvmt #jumpersknee #jump #vertical
  • ‼️Shoulder Pain & Volleyball ‼️

    If you're a hitter, you've probably experienced shoulder pain from Volleyball at one point or another. You've also probably had to ice your shoulders after a game or take pain killers before a game in order to play. Sound familiar?

    📚In a survey of 2,352 volleyball athletes, 46% reported shoulder pain interfered with their ability to play. 77% of 30 surveyed volleyball attackers reported that their shoulder pain limited where they could place the attack shot on the court. Injured shoulders hold you back from playing at your best and making progress in your game.

    Similar to jumping being a repetitive motion that causes knee pain, hitting is also a repetitive motion that can lead to pain. Both of these are OVERUSE injuries. In order to avoid overuse Injuries, you need to train in a way that allows your joints to be able to handle the load placed on them during your sport (in our case, Volleyball 🏐)

    Resting your shoulder and/or avoiding hitting/serving will NOT fix the problem. If you want to improve your shoulders you need to....

    1. Get blood flow to the area to speed up recovery and healing.

    2. Improve strength of the muscles surrounding the shoulder joint.

    3. Improve flexibility of the shoulder, upper back, and internal/external rotation muscles.

    BONUS: making sure that you are swinging with the appropriate biomechanics will also help a ton 🧠

    💪🏼In the 3rd slide, I am doing Band Pull-aparts to strengthen my upper back and get blood flow to my shoulder joints. Doing a set of 50 before a shoulder workout and a set of 50 after a shoulder workout is a great way to get the blood flow your tendons want in order to recover 🔑

    Athletes on the pFv Knee Rehab/Injury Prevention Program also have access to a shoulder workout designed to strengthen the shoulders for the loads and volume that come with playing volleyball 🏐💪🏼🙌🏼
    .
    .
    .
    #volleyballislife #volleyball #voleibol #biomechanics #mechanics #muscle #coach #coaching #transform #transformation #shoulderpain #volleyball #volleyballplayer #volleyboll #volleyballtips #kneepain #rehab #training #performance #injuryprevention #injury #realmvmt #jumpersknee #jump #vertical

  •  48  17  10 August, 2020
  • Abundant knowledge
  • Abundant knowledge

  •  240  12  10 August, 2020
  • Congrats Peter on his first dunk on 10ft!! Best feeling ever aint it? 😤📈

Want to jump higher? Visit my website for more info on my training programs. Link in bio 👆
  • Congrats Peter on his first dunk on 10ft!! Best feeling ever aint it? 😤📈

    Want to jump higher? Visit my website for more info on my training programs. Link in bio 👆

  •  860  21  10 August, 2020
  • 🔷The goal with any knee pain rehab is to gradually reintroduce previously painful movements by building up tolerance in the knee joint.
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🔥I use the term “tendinopathy” to include a broader range of issues that may or may not include inflammation. You may have trouble with things like running, jumping, or going up and down stairs.
--
💪You want to stay within a pain-free range of motion with all exercises and allow things to calm down while slowly building strength and tolerance back up. This will allow the knee to adapt while not aggravating the issue.
--
Swipe LEFT to see all exercises:
1️⃣Assisted single leg box squat
2️⃣Banded step up (TKE)
3️⃣Spanish squats
4️⃣Lateral lunge to box
5️⃣Kettlebell single leg deadlift
--
📍Find this helpful? Save this post for later and share it with someone else who needs to see it!📍
--
Looking to take your training to the next level? DM me or check the link in my bio for more information.
  • 🔷The goal with any knee pain rehab is to gradually reintroduce previously painful movements by building up tolerance in the knee joint.
    --
    🔥I use the term “tendinopathy” to include a broader range of issues that may or may not include inflammation. You may have trouble with things like running, jumping, or going up and down stairs.
    --
    💪You want to stay within a pain-free range of motion with all exercises and allow things to calm down while slowly building strength and tolerance back up. This will allow the knee to adapt while not aggravating the issue.
    --
    Swipe LEFT to see all exercises:
    1️⃣Assisted single leg box squat
    2️⃣Banded step up (TKE)
    3️⃣Spanish squats
    4️⃣Lateral lunge to box
    5️⃣Kettlebell single leg deadlift
    --
    📍Find this helpful? Save this post for later and share it with someone else who needs to see it!📍
    --
    Looking to take your training to the next level? DM me or check the link in my bio for more information.

  •  13  1  10 August, 2020
  • #SportyMonday 1/4
Patellar tendinopathy or Jumper's knee is characterized by anterior knee pain which is localised to the inferior pole of patella. This is commonly seen in athletes who are involved in a lot of jumping activity like Volley ball players. There is pain on loading of the patellar tendon and usually no pain at rest. The pain aggravates with activities that involve energy storage and release like jumping
Tendons are not contractile structures like muscle, they cannot generate force. Muscles generate force which is then dissipated through the tendon. Their action is very similar to a spring that stores energy as you compress it and then releases that stored energy once the compression is released. Hence, tendinopathies cannot recover with rest since they need to learn to adapt to load. Therefore, controlled tendon loading exercises must be started that will progress gradually over time to more dynamic activities like jumping and landing. In most cases, correcting the landing pattern and treating structures that are affecting the landing pattern will prove beneficial in the longer run. For this, a thorough assessment and screening of the athlete is required.
Here are a few  exercises for patellar tendinopathy:
1. Single leg decline squat.
2. 3D Heel touch downs.
3. Single leg jump and land.
4. 180° Jump squats
You can also drop yoir queries in the comment section or DM us and we will help you out.

#volleyball #kneepain #kneeinjury #sports #sportsphysio #tendinopathyrehab #volleyball🏐 #patellartendonitis #patella #patellartendon #patellartendinopathy #kneerehab #prehab #kneeexercises #volleyballislife #volleyballinjury #volleyballin #jump #jumpersknee #jumpers #load #loadmanagement
  • #SportyMonday 1/4
    Patellar tendinopathy or Jumper's knee is characterized by anterior knee pain which is localised to the inferior pole of patella. This is commonly seen in athletes who are involved in a lot of jumping activity like Volley ball players. There is pain on loading of the patellar tendon and usually no pain at rest. The pain aggravates with activities that involve energy storage and release like jumping
    Tendons are not contractile structures like muscle, they cannot generate force. Muscles generate force which is then dissipated through the tendon. Their action is very similar to a spring that stores energy as you compress it and then releases that stored energy once the compression is released. Hence, tendinopathies cannot recover with rest since they need to learn to adapt to load. Therefore, controlled tendon loading exercises must be started that will progress gradually over time to more dynamic activities like jumping and landing. In most cases, correcting the landing pattern and treating structures that are affecting the landing pattern will prove beneficial in the longer run. For this, a thorough assessment and screening of the athlete is required.
    Here are a few exercises for patellar tendinopathy:
    1. Single leg decline squat.
    2. 3D Heel touch downs.
    3. Single leg jump and land.
    4. 180° Jump squats
    You can also drop yoir queries in the comment section or DM us and we will help you out.

    #volleyball #kneepain #kneeinjury #sports #sportsphysio #tendinopathyrehab #volleyball🏐 #patellartendonitis #patella #patellartendon #patellartendinopathy #kneerehab #prehab #kneeexercises #volleyballislife #volleyballinjury #volleyballin #jump #jumpersknee #jumpers #load #loadmanagement

  •  108  1  10 August, 2020
  • "𝙆𝙐𝙉𝘾𝙄 𝙐𝙉𝙏𝙐𝙆 𝙎𝙄𝙃𝘼𝙏 𝙎𝙀𝙋𝘼𝙉𝙅𝘼𝙉𝙂 𝙃𝘼𝙔𝘼𝙏"
.
𝐌𝐞𝐥𝐚𝐤𝐮𝐤𝐚𝐧 𝐀𝐤𝐭𝐢𝐯𝐢𝐭𝐢 𝐅𝐢𝐳𝐢𝐤𝐚𝐥🔥
.
⭐Melakukan aktiviti fizikal ringan hingga sederhana sekurang-kurangnya 30 minit sehari, tempoh aktiviti ini boleh dijumlahkan sepanjang hari (sekurang-kurangnya 10 minit setiap kali)
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⭐Pilih aktiviti fizikal yang sesuai dengan tahap kesihatan dan umur anda
.
⭐Contoh aktiviti fizikal yang boleh dilakukan setiap hari :-
.
🔥𝗔𝗞𝗧𝗜𝗩𝗜𝗧𝗜 𝗥𝗜𝗡𝗚𝗔𝗡
.
60 minit setiap hari
.
🔥𝗔𝗞𝗧𝗜𝗩𝗜𝗧𝗜 𝗦𝗘𝗗𝗘𝗥𝗛𝗔𝗡𝗔
.
30 minit setiap hari
.
Contoh aktiviti :-
.
❤️ Turun naik tangga
.
❤️ Melakukan kerja-kerja rumah
.
❤️ Berjalan kaki
.
❤️ Berkebun
.
❤️ Bersenam
.
❤️ Bersukan
.
❤️ Menari
.
🔷𝙶𝚞𝚗𝚊𝚔𝚊𝚗 🄵🄸🅃🅃 𝚜𝚎𝚋𝚊𝚐𝚊𝚒 𝚙𝚊𝚗𝚍𝚞𝚊𝚗
.
⚡🄵	𝙁𝙧𝙚𝙦𝙪𝙚𝙣𝙘𝙮 : (Kekerapan)	3 – 5 kali seminggu
.
⚡🄸	𝙄𝙣𝙩𝙚𝙣𝙨𝙞𝙩𝙮 (Effort) : (Kehebatan)	
.
🌀Sehingga anda berpeluh dan dapat menarik nafas panjang dengan selesa.
Anda masih boleh bercakap tetapi tidak boleh menyanyi semasa menjalankan aktiviti.
 .
⚡🅃	𝙏𝙞𝙢𝙚 : (Masa)	
.
🌀Sekurang-kurangnya 20 minit setiap kali (tidak termasuk tempoh memanas dan menyejukkan badan
.
⚡🅃	𝙏𝙮𝙥𝙚 : 
.
🌀(Jenis Aerobik, bersukan Contoh: bola sepak,badminton, berbasikal
.
🔷Hidup tidak aktif boleh mengakibatkan kegemukan dan meningkatkan risiko mendapat penyakit seperti 𝒑𝒆𝒏𝒚𝒂𝒌𝒊𝒕 𝒔𝒕𝒓𝒐𝒌, 𝒋𝒂𝒏𝒕𝒖𝒏𝒈, 𝒕𝒆𝒌𝒂𝒏𝒂𝒏 𝒅𝒂𝒓𝒂𝒉 𝒕𝒊𝒏𝒈𝒈𝒊, 𝒅𝒊𝒂𝒃𝒆𝒕𝒆𝒔 𝒅𝒂𝒏 𝒔𝒂𝒌𝒊𝒕 𝒔𝒆𝒏𝒅𝒊
.
𝐇𝐮𝐛𝐮𝐧𝐠𝐢 𝐤𝐚𝐦𝐢 𝐮𝐧𝐭𝐮𝐤 𝐦𝐞𝐧𝐝𝐚𝐩𝐚𝐭𝐤𝐚𝐧 𝐫𝐚𝐰𝐚𝐭𝐚𝐧 : 
.
☎️ https://wa.me/601110960906
.
𝗞𝗿𝗲𝗱𝗶𝘁 𝘁𝗼 : 𝗺𝘆𝗵𝗲𝗮𝗹𝘁𝗵 𝗞𝗞𝗠
.
#rawatansakitstrok
#rawatansakitsendi
#masalahberjalan
#sakitlutut
#sakitsiku
#jumpersknee
#wargaemas
#kanakkanak
#fisioterapi
#fisioterapiterengganu
#physiotheraphyterengganu
#fisioanis
  • "𝙆𝙐𝙉𝘾𝙄 𝙐𝙉𝙏𝙐𝙆 𝙎𝙄𝙃𝘼𝙏 𝙎𝙀𝙋𝘼𝙉𝙅𝘼𝙉𝙂 𝙃𝘼𝙔𝘼𝙏"
    .
    𝐌𝐞𝐥𝐚𝐤𝐮𝐤𝐚𝐧 𝐀𝐤𝐭𝐢𝐯𝐢𝐭𝐢 𝐅𝐢𝐳𝐢𝐤𝐚𝐥🔥
    .
    ⭐Melakukan aktiviti fizikal ringan hingga sederhana sekurang-kurangnya 30 minit sehari, tempoh aktiviti ini boleh dijumlahkan sepanjang hari (sekurang-kurangnya 10 minit setiap kali)
    .
    ⭐Pilih aktiviti fizikal yang sesuai dengan tahap kesihatan dan umur anda
    .
    ⭐Contoh aktiviti fizikal yang boleh dilakukan setiap hari :-
    .
    🔥𝗔𝗞𝗧𝗜𝗩𝗜𝗧𝗜 𝗥𝗜𝗡𝗚𝗔𝗡
    .
    60 minit setiap hari
    .
    🔥𝗔𝗞𝗧𝗜𝗩𝗜𝗧𝗜 𝗦𝗘𝗗𝗘𝗥𝗛𝗔𝗡𝗔
    .
    30 minit setiap hari
    .
    Contoh aktiviti :-
    .
    ❤️ Turun naik tangga
    .
    ❤️ Melakukan kerja-kerja rumah
    .
    ❤️ Berjalan kaki
    .
    ❤️ Berkebun
    .
    ❤️ Bersenam
    .
    ❤️ Bersukan
    .
    ❤️ Menari
    .
    🔷𝙶𝚞𝚗𝚊𝚔𝚊𝚗 🄵🄸🅃🅃 𝚜𝚎𝚋𝚊𝚐𝚊𝚒 𝚙𝚊𝚗𝚍𝚞𝚊𝚗
    .
    ⚡🄵 𝙁𝙧𝙚𝙦𝙪𝙚𝙣𝙘𝙮 : (Kekerapan) 3 – 5 kali seminggu
    .
    ⚡🄸 𝙄𝙣𝙩𝙚𝙣𝙨𝙞𝙩𝙮 (Effort) : (Kehebatan)
    .
    🌀Sehingga anda berpeluh dan dapat menarik nafas panjang dengan selesa.
    Anda masih boleh bercakap tetapi tidak boleh menyanyi semasa menjalankan aktiviti.
    .
    ⚡🅃 𝙏𝙞𝙢𝙚 : (Masa)
    .
    🌀Sekurang-kurangnya 20 minit setiap kali (tidak termasuk tempoh memanas dan menyejukkan badan
    .
    ⚡🅃 𝙏𝙮𝙥𝙚 :
    .
    🌀(Jenis Aerobik, bersukan Contoh: bola sepak,badminton, berbasikal
    .
    🔷Hidup tidak aktif boleh mengakibatkan kegemukan dan meningkatkan risiko mendapat penyakit seperti 𝒑𝒆𝒏𝒚𝒂𝒌𝒊𝒕 𝒔𝒕𝒓𝒐𝒌, 𝒋𝒂𝒏𝒕𝒖𝒏𝒈, 𝒕𝒆𝒌𝒂𝒏𝒂𝒏 𝒅𝒂𝒓𝒂𝒉 𝒕𝒊𝒏𝒈𝒈𝒊, 𝒅𝒊𝒂𝒃𝒆𝒕𝒆𝒔 𝒅𝒂𝒏 𝒔𝒂𝒌𝒊𝒕 𝒔𝒆𝒏𝒅𝒊
    .
    𝐇𝐮𝐛𝐮𝐧𝐠𝐢 𝐤𝐚𝐦𝐢 𝐮𝐧𝐭𝐮𝐤 𝐦𝐞𝐧𝐝𝐚𝐩𝐚𝐭𝐤𝐚𝐧 𝐫𝐚𝐰𝐚𝐭𝐚𝐧 :
    .
    ☎️ https://wa.me/601110960906
    .
    𝗞𝗿𝗲𝗱𝗶𝘁 𝘁𝗼 : 𝗺𝘆𝗵𝗲𝗮𝗹𝘁𝗵 𝗞𝗞𝗠
    .
    #rawatansakitstrok
    #rawatansakitsendi
    #masalahberjalan
    #sakitlutut
    #sakitsiku
    #jumpersknee
    #wargaemas
    #kanakkanak
    #fisioterapi
    #fisioterapiterengganu
    #physiotheraphyterengganu
    #fisioanis

  •  7  0  10 August, 2020
  • Apa Tanda & Gejala Lutut Jumper?
Gejala umum dari lutut jumper termasuk:

1. rasa sakit di bawah tempurung lutut, terutama saat berolahraga, menaiki tangga, dan menekuk lutut
2. sendi lutut bengkak
3. kekakuan lutut
.
Apa Penyebab Lutut Jumper?
.
Lutut Jumper adalah cedera yang terlalu sering digunakan (ketika gerakan yang berulang melukai bagian tubuh). Itu terjadi ketika sering melompat, berlari, dan mengubah arah merusak tendon patela. Ini juga disebut patellar tendonitis. 
.
Siapa yang Mendapatkan Lutut Jumper?
.
Lutut Jumper biasanya memengaruhi orang-orang yang bermain olahraga di mana ada banyak lompat dan berlari, seperti trek dan lapangan, bola basket, bola voli, senam, lari, dan sepak bola.
.
#sakitlutut#cederalutut#nyerilutut#jumpersknee#fisio#fisioterapi#physiotherapy#klinikfisioterapi#klinikfisioterapijakarta#fisioterapiindonesia#nkhealth#kliniknkhealth
  • Apa Tanda & Gejala Lutut Jumper?
    Gejala umum dari lutut jumper termasuk:

    1. rasa sakit di bawah tempurung lutut, terutama saat berolahraga, menaiki tangga, dan menekuk lutut
    2. sendi lutut bengkak
    3. kekakuan lutut
    .
    Apa Penyebab Lutut Jumper?
    .
    Lutut Jumper adalah cedera yang terlalu sering digunakan (ketika gerakan yang berulang melukai bagian tubuh). Itu terjadi ketika sering melompat, berlari, dan mengubah arah merusak tendon patela. Ini juga disebut patellar tendonitis.
    .
    Siapa yang Mendapatkan Lutut Jumper?
    .
    Lutut Jumper biasanya memengaruhi orang-orang yang bermain olahraga di mana ada banyak lompat dan berlari, seperti trek dan lapangan, bola basket, bola voli, senam, lari, dan sepak bola.
    .
    #sakitlutut #cederalutut #nyerilutut #jumpersknee #fisio #fisioterapi #physiotherapy #klinikfisioterapi #klinikfisioterapijakarta #fisioterapiindonesia#nkhealth#kliniknkhealth

  •  16  2  10 August, 2020
  • Getting thereeeeee...
.
.
.
Rim ~9'10"- 10'
Height~5'11"
Reach~7'10
  • Getting thereeeeee...
    .
    .
    .
    Rim ~9'10"- 10'
    Height~5'11"
    Reach~7'10

  •  301  15  9 August, 2020
  • .
解決你的髂脛束症候群、膝蓋外側痛⚡️
.
髂脛束症候群不是一個好的診斷名稱,每一個人聽到這個名字就瘋狂地拿滾筒去滾髂脛束🤦‍♀️🤦
.
沒辦法靠直接壓他來改變髂脛束的張力,髂脛束是一層肌腱可以抵抗千斤重,就算是臥推一百公斤的中壯漢都無法❌
.
如果你知道髂脛束在哪裡,知道它的功能,就能解決他的問題💡
.
造成髂脛束症候群的兩大肌肉是
1️⃣闊筋膜張肌
髂前上脊旁一個拳頭 
2️⃣股外側肌
大腿外側
.
要怎麼放鬆呢
1️⃣闊筋膜張肌
按壓後,做你會發生膝蓋外側卡卡的動作(髖屈曲)
2️⃣股外側肌
一隻腳腳踩在地板,另一隻腳伸直/彎曲
.
你可以使用滾筒,也可以使用網球包起來,不管你用什麼去按壓肌肉,只要正確地使用就好⚽️🎾🏀
.
正確的使用滾筒改善有限嗎?
可能是肌肉無力,
那是哪一條肌肉?要怎麼訓練呢?
想知道告訴我🙋🏻‍♀️🙋🙋🏻‍♂️
.
標記愛運動卻膝蓋痛的朋友❤️
  • .
    解決你的髂脛束症候群、膝蓋外側痛⚡️
    .
    髂脛束症候群不是一個好的診斷名稱,每一個人聽到這個名字就瘋狂地拿滾筒去滾髂脛束🤦‍♀️🤦
    .
    沒辦法靠直接壓他來改變髂脛束的張力,髂脛束是一層肌腱可以抵抗千斤重,就算是臥推一百公斤的中壯漢都無法❌
    .
    如果你知道髂脛束在哪裡,知道它的功能,就能解決他的問題💡
    .
    造成髂脛束症候群的兩大肌肉是
    1️⃣闊筋膜張肌
    髂前上脊旁一個拳頭
    2️⃣股外側肌
    大腿外側
    .
    要怎麼放鬆呢
    1️⃣闊筋膜張肌
    按壓後,做你會發生膝蓋外側卡卡的動作(髖屈曲)
    2️⃣股外側肌
    一隻腳腳踩在地板,另一隻腳伸直/彎曲
    .
    你可以使用滾筒,也可以使用網球包起來,不管你用什麼去按壓肌肉,只要正確地使用就好⚽️🎾🏀
    .
    正確的使用滾筒改善有限嗎?
    可能是肌肉無力,
    那是哪一條肌肉?要怎麼訓練呢?
    想知道告訴我🙋🏻‍♀️🙋🙋🏻‍♂️
    .
    標記愛運動卻膝蓋痛的朋友❤️

  •  707  14  9 August, 2020
  • My patient in late stages of recovery following patellar-femoral injury. He has improved his conditioning, knee stability, and strength so he can get back to playing basketball. I’m really glad he could get some training in before park closures
  • My patient in late stages of recovery following patellar-femoral injury. He has improved his conditioning, knee stability, and strength so he can get back to playing basketball. I’m really glad he could get some training in before park closures

  •  16  4  8 August, 2020
  • Although my sore knee would completely disagree, I cannot pass up runs like this when I’m in the country.  They are incredibly grounding and soul touching; they help remind me what is truly important in life. Is anyone else over running during this time of quarantine?  #farm #farmlife #run #running #jumpersknee #nature #getoutside
  • Although my sore knee would completely disagree, I cannot pass up runs like this when I’m in the country. They are incredibly grounding and soul touching; they help remind me what is truly important in life. Is anyone else over running during this time of quarantine? #farm #farmlife #run #running #jumpersknee #nature #getoutside

  •  11  3  8 August, 2020
  •  103  2  8 August, 2020
  •  96  2  8 August, 2020

Top #jumpersknee Posts

  • THE BIGGEST BENEFIT OF ISOMETRICS⁣
⁣
Isometrics are a common and easy entry point for a lot of people in rehab.⁣
⁣
5 or so years ago, they really took off as there was a thought that they could provide some special benefits for pain reduction vs a more standard isotonic contraction. But as we’ve gotten more literature there, the differences in effects aren’t all that great.⁣
⁣
It appears that load is good, as long as it is managed well, and the benefits of one over another probably play out more on the individual level rather than the global one.⁣
⁣
And that’s where I see isometrics still have a huge benefit. For the right person at the right time.⁣
⁣
Maybe the biggest benefit to isometric training is that the individual can be in complete control of the load and intensity at any given moment.⁣
⁣
This puts a lot of power in the person’s hands because they control how hard they push and as such, can push to their own personal tolerance.⁣
⁣
This, I think, is why the iso makes such a great entry point.⁣
⁣
Not for a special physical effect but rather as a confidence booster.⁣
⁣
A lot of people are a bit timid when it comes to loading something painful. Maybe even fearful.⁣
⁣
And a lot of this comes from simply not knowing how it will go or if it will make it worse and the fear of being stuck under a heavy weight if the pain kicks in.⁣
⁣
The iso can ease that apprehension because of that control.⁣
⁣
I typically prescribe these in terms of time and have my patient “push to their tolerance”. I then ask them how hard they are pushing on a 0-10 scale.⁣
⁣
That becomes a baseline and we look to gradually up that subjective number gradually in their exercise program.⁣
⁣
As they begin to reach a 7-8 or so, I will approach introducing more dynamic movements and see how confident they are in doing so.⁣
⁣
At the end of the day, load is load. And the exercise itself isn’t all that special. The application of it is.⁣
⁣
An iso like these in the video may act as a nice intro or bridge to more dynamic movements when needed.⁣
⁣
So if you find yourself a bit apprehensive to begin loading or just unable to tolerate a lot of movement, try them out to get started.⁣
⁣
#Prehab101
  • THE BIGGEST BENEFIT OF ISOMETRICS⁣

    Isometrics are a common and easy entry point for a lot of people in rehab.⁣

    5 or so years ago, they really took off as there was a thought that they could provide some special benefits for pain reduction vs a more standard isotonic contraction. But as we’ve gotten more literature there, the differences in effects aren’t all that great.⁣

    It appears that load is good, as long as it is managed well, and the benefits of one over another probably play out more on the individual level rather than the global one.⁣

    And that’s where I see isometrics still have a huge benefit. For the right person at the right time.⁣

    Maybe the biggest benefit to isometric training is that the individual can be in complete control of the load and intensity at any given moment.⁣

    This puts a lot of power in the person’s hands because they control how hard they push and as such, can push to their own personal tolerance.⁣

    This, I think, is why the iso makes such a great entry point.⁣

    Not for a special physical effect but rather as a confidence booster.⁣

    A lot of people are a bit timid when it comes to loading something painful. Maybe even fearful.⁣

    And a lot of this comes from simply not knowing how it will go or if it will make it worse and the fear of being stuck under a heavy weight if the pain kicks in.⁣

    The iso can ease that apprehension because of that control.⁣

    I typically prescribe these in terms of time and have my patient “push to their tolerance”. I then ask them how hard they are pushing on a 0-10 scale.⁣

    That becomes a baseline and we look to gradually up that subjective number gradually in their exercise program.⁣

    As they begin to reach a 7-8 or so, I will approach introducing more dynamic movements and see how confident they are in doing so.⁣

    At the end of the day, load is load. And the exercise itself isn’t all that special. The application of it is.⁣

    An iso like these in the video may act as a nice intro or bridge to more dynamic movements when needed.⁣

    So if you find yourself a bit apprehensive to begin loading or just unable to tolerate a lot of movement, try them out to get started.⁣

    #Prehab101

  •  5,645  129  9 March, 2020
  • Jumper’s knee rehab part 1. I believe figuring out effective rehab is usually pretty simple. The hard part is avoiding other stress on the tendon. That typically means stopping all athletic activity and being very patient. And that’s almost impossible! 
#JumpScience #jumpersknee #rehab #physicaltherapy #kneehealth #tendons
  • Jumper’s knee rehab part 1. I believe figuring out effective rehab is usually pretty simple. The hard part is avoiding other stress on the tendon. That typically means stopping all athletic activity and being very patient. And that’s almost impossible!
    #JumpScience #jumpersknee #rehab #physicaltherapy #kneehealth #tendons

  •  1,004  59  28 April, 2019
  • Jumpers Knee commonly known as Patellar Tendinitis is inflammation of the patellar tendon causing pain inferior to the knee usually caused by overuse and mobility issues. 
________

I’ve had issues with my knees in the past due to constant squatting in one plane of motion increasing the pain and discomfort to the knee. Varying exercises avoiding constant movements in similar loading patterns will be your first line of defense. Once you’ve unfortunately developed this however you can use special corrective exercises to alleviate the issue. Ice compression and stretching are first and foremost but isometrics and slow eccentrics have also shown to improve inflammation of the tendons to allow for better overall force production and productivity of each training session. Soft tissue work on the hamstring, calves, VMO, glute med, TFL, and peroneals will also be beneficial. CHECKOUT FULL VIDEO ON YOUTUBE! 
__________

FOR MORE INFO ON MY TRAINING METHODS AND PRINCIPLES CHECKOUT MY ONLINE COACHING COURSE {LINK IN BIO}
  • Jumpers Knee commonly known as Patellar Tendinitis is inflammation of the patellar tendon causing pain inferior to the knee usually caused by overuse and mobility issues.
    ________

    I’ve had issues with my knees in the past due to constant squatting in one plane of motion increasing the pain and discomfort to the knee. Varying exercises avoiding constant movements in similar loading patterns will be your first line of defense. Once you’ve unfortunately developed this however you can use special corrective exercises to alleviate the issue. Ice compression and stretching are first and foremost but isometrics and slow eccentrics have also shown to improve inflammation of the tendons to allow for better overall force production and productivity of each training session. Soft tissue work on the hamstring, calves, VMO, glute med, TFL, and peroneals will also be beneficial. CHECKOUT FULL VIDEO ON YOUTUBE!
    __________

    FOR MORE INFO ON MY TRAINING METHODS AND PRINCIPLES CHECKOUT MY ONLINE COACHING COURSE {LINK IN BIO}

  •  1,141  21  22 September, 2019
  • Position is one factor that influences the tension in the patellar tendon (also load, speed, effort, etc). If all else is equal, then yes, pushing the knees further forward and going into deep flexion does involve greater tension than not. AND THAT IS EXACTLY THE POINT. WE ARE TRYING TO GET STRONGER.

Adding weight also increases tension in the tendon. Saying we shouldn’t use deep knee flexion or knees over toes, because it causes “excessive stress” is equivalent to saying we shouldn’t progressively add weight to exercises over time.

If an amount of weight or an exercise causes problems, then obviously the tendon is not ready for it. The problem is not the amount of weight or the exercise. The tendon needs to go through an appropriate loading progression to get to a point where it can respond well to greater and greater tension. Take this process as far as you can throughout your athletic career and life.

#JumpScience #kneepain #basketball #jumptraining #jumpersknee #strength #squatdepth #biomechanics
  • Position is one factor that influences the tension in the patellar tendon (also load, speed, effort, etc). If all else is equal, then yes, pushing the knees further forward and going into deep flexion does involve greater tension than not. AND THAT IS EXACTLY THE POINT. WE ARE TRYING TO GET STRONGER.

    Adding weight also increases tension in the tendon. Saying we shouldn’t use deep knee flexion or knees over toes, because it causes “excessive stress” is equivalent to saying we shouldn’t progressively add weight to exercises over time.

    If an amount of weight or an exercise causes problems, then obviously the tendon is not ready for it. The problem is not the amount of weight or the exercise. The tendon needs to go through an appropriate loading progression to get to a point where it can respond well to greater and greater tension. Take this process as far as you can throughout your athletic career and life.

    #JumpScience #kneepain #basketball #jumptraining #jumpersknee #strength #squatdepth #biomechanics

  •  1,293  59  18 September, 2019
  • Dynamic Warm-Up🙋🏼🙋🏽‍♂️
—
📝I figured I'd post this routine incase you've been slacking on your warm ups.
.
🐷There is a ton of posterior chain/hamstring and rotational hip movement here. Curtsy lunges are a sneaky favorite of mine that you don't see everyday.
.
🐼I’ll be honest- I don’t do all of this every time I train or run. Probably more like half the time. Sometimes I just start lifting and work up slowly. You don’t *need* to do all of this every time you exercise. Sometimes life gets in the way! No worries we’ve all been there.
.
🐮The key with all this stuff I post is that you are taking your body through movements like this at least once every week or two. Just find these ranges of motion regularly enough that they don’t disappear. That’s all.
.
🎵TULE - Fearless🎵
.
#TeddyTalksWarmUps #StrengthCoachTherapy
  • Dynamic Warm-Up🙋🏼🙋🏽‍♂️

    📝I figured I'd post this routine incase you've been slacking on your warm ups.
    .
    🐷There is a ton of posterior chain/hamstring and rotational hip movement here. Curtsy lunges are a sneaky favorite of mine that you don't see everyday.
    .
    🐼I’ll be honest- I don’t do all of this every time I train or run. Probably more like half the time. Sometimes I just start lifting and work up slowly. You don’t *need* to do all of this every time you exercise. Sometimes life gets in the way! No worries we’ve all been there.
    .
    🐮The key with all this stuff I post is that you are taking your body through movements like this at least once every week or two. Just find these ranges of motion regularly enough that they don’t disappear. That’s all.
    .
    🎵TULE - Fearless🎵
    .
    #TeddyTalksWarmUps #StrengthCoachTherapy

  •  5,524  85  16 December, 2017
  • 🦵🏼Dumbbell Leg Day: Mobility + Strength 🦵🏼
—
Want a perfect leg day workout, but only have a dumbbell?
Okay cool, keep reading⬇️
—
—
☀️My favorite way to begin a leg day is by doing a few mobility exercises to actively warm up the body and prepare the joints for the strengthening exercises. Here’s 2 of my favorites right now:
1️⃣ Cossack Squats to Hand Rocks
2️⃣ Hamstring + Squat + OH reaches
—
—
Last, but certainly not least I like to focus on some double leg exercises and then I do a few single leg exercises to really focus on that unilateral strength component and evening out any asymmetries & building tissue capacity.
3️⃣ Heels Elevated Narrow Stance Goblet Squat
4️⃣ Contralateral Single Leg RDL
5️⃣ Bulgarian Split Squats
6️⃣ RDL’s
7️⃣ Hip Thruster
—
—
—
🙌🏼 You can manipulate the following variables to make things easier or harder:
↪️ weight, tempo, reps, sets, frequency, etc.
—
—
❤️Like, comment, save & feel free to share with your friends!❤️
_
_
_
#squat #powerlifting #flexibility #weightlifting #dumbbellworkout #dumbbells #strength #mobility #legday #movement
  • 🦵🏼Dumbbell Leg Day: Mobility + Strength 🦵🏼

    Want a perfect leg day workout, but only have a dumbbell?
    Okay cool, keep reading⬇️


    ☀️My favorite way to begin a leg day is by doing a few mobility exercises to actively warm up the body and prepare the joints for the strengthening exercises. Here’s 2 of my favorites right now:
    1️⃣ Cossack Squats to Hand Rocks
    2️⃣ Hamstring + Squat + OH reaches


    Last, but certainly not least I like to focus on some double leg exercises and then I do a few single leg exercises to really focus on that unilateral strength component and evening out any asymmetries & building tissue capacity.
    3️⃣ Heels Elevated Narrow Stance Goblet Squat
    4️⃣ Contralateral Single Leg RDL
    5️⃣ Bulgarian Split Squats
    6️⃣ RDL’s
    7️⃣ Hip Thruster



    🙌🏼 You can manipulate the following variables to make things easier or harder:
    ↪️ weight, tempo, reps, sets, frequency, etc.


    ❤️Like, comment, save & feel free to share with your friends!❤️
    _
    _
    _
    #squat #powerlifting #flexibility #weightlifting #dumbbellworkout #dumbbells #strength #mobility #legday #movement

  •  6,182  70  2 August, 2020
  • FIX YOUR KNEE PAIN 💯
-
Assuming this isn’t a severe traumatic injury with a broken leg or a torn ACL last week the most common mistake with knee pain is that we STOP USING IT 🛑
-
For your average lifter, athlete, or weekend warrior with knee pain, sitting on the couch with ice is not going to help. You want to begin to progressively load that knee to handle stronger and stronger forces 💪🏻
-
Now, if we want to perform this exercise correct you first have to learn how to hold proper ankle positioning and build your base. For those of you going through my coaching you know to never forget the feet‼️
-
The further the bend of the knee the more intense and greater the load on the knee. So take it easy and progress as tolerated 👌🏻
-
Try 2-3 sets of 10 reps on these exercises to begin with and progress from there 🔥
-
Tag a friend who is always icing and wrapping up their knees 👇🏻👇🏻👇🏻
  • FIX YOUR KNEE PAIN 💯
    -
    Assuming this isn’t a severe traumatic injury with a broken leg or a torn ACL last week the most common mistake with knee pain is that we STOP USING IT 🛑
    -
    For your average lifter, athlete, or weekend warrior with knee pain, sitting on the couch with ice is not going to help. You want to begin to progressively load that knee to handle stronger and stronger forces 💪🏻
    -
    Now, if we want to perform this exercise correct you first have to learn how to hold proper ankle positioning and build your base. For those of you going through my coaching you know to never forget the feet‼️
    -
    The further the bend of the knee the more intense and greater the load on the knee. So take it easy and progress as tolerated 👌🏻
    -
    Try 2-3 sets of 10 reps on these exercises to begin with and progress from there 🔥
    -
    Tag a friend who is always icing and wrapping up their knees 👇🏻👇🏻👇🏻

  •  1,466  71  22 June, 2020
  • Patellar Tendon Pain Rehab - (Swipe Left to see ALL 5!...)
.
.
.
.
👉🏼Let’s talk about patellar tendon pain. You might feel this type of pain along the thick tendon just below your knee cap.
—-
🔥Today I have some of my rockstar clients showing how to do these exercises (and one of me). These were part of their knee rehab plans in the clinic pre-covid.
-----
😣Many people with patellar tendinitis (tendinopathy) will have trouble with things like running, jumping, going down stairs, or squatting.
——
🎯FYI: I have an 8 week knee rehab program you can download at the link in my bio made for this exact issue. AND if you don't have access to any equipment you're in luck, because you can do the whole thing with no gym access!
----
🤓I mention the term tendinopathy because it may or may not actually be inflamed. Longer standing pain in this tendon lacks inflammatory properties and requires a slightly different approach. If its recent onset, the step downs and lateral lunges may be a bit advanced. So I would start with wall sits and light knee extension isometrics. For longer standing pain, many of these could be a good option for you.
—-
💪🏾The Spanish Squats are for those who need a pain free entry point back into squatting. Also, it absolutely torches the quads when done correctly.
——
✅Patellar tendinitis rehab a nutshell, calm things down and then gradually build up strength to promote adaptation.
——
📢Find this helpful? Save for later and SHARE with a friend!
—————
🚨Dealing with knee pain and don't have access to a gym? My 8 week knee rehab program requires NO equipment, and can be done completely from home! It's designed to help with patellar and quad tendinitis. Link in Bio to download it!
  • Patellar Tendon Pain Rehab - (Swipe Left to see ALL 5!...)
    .
    .
    .
    .
    👉🏼Let’s talk about patellar tendon pain. You might feel this type of pain along the thick tendon just below your knee cap.
    —-
    🔥Today I have some of my rockstar clients showing how to do these exercises (and one of me). These were part of their knee rehab plans in the clinic pre-covid.
    -----
    😣Many people with patellar tendinitis (tendinopathy) will have trouble with things like running, jumping, going down stairs, or squatting.
    ——
    🎯FYI: I have an 8 week knee rehab program you can download at the link in my bio made for this exact issue. AND if you don't have access to any equipment you're in luck, because you can do the whole thing with no gym access!
    ----
    🤓I mention the term tendinopathy because it may or may not actually be inflamed. Longer standing pain in this tendon lacks inflammatory properties and requires a slightly different approach. If its recent onset, the step downs and lateral lunges may be a bit advanced. So I would start with wall sits and light knee extension isometrics. For longer standing pain, many of these could be a good option for you.
    —-
    💪🏾The Spanish Squats are for those who need a pain free entry point back into squatting. Also, it absolutely torches the quads when done correctly.
    ——
    ✅Patellar tendinitis rehab a nutshell, calm things down and then gradually build up strength to promote adaptation.
    ——
    📢Find this helpful? Save for later and SHARE with a friend!
    —————
    🚨Dealing with knee pain and don't have access to a gym? My 8 week knee rehab program requires NO equipment, and can be done completely from home! It's designed to help with patellar and quad tendinitis. Link in Bio to download it!

  •  4,599  63  23 July, 2020
  • 🦵🏼✴️ Quadriceps Mobility ✴️🦵🏼
—
—
😏Struggling with tight quads / stiff knees?
😏Or maybe you have plenty of flexibility but you lack the ability to control your mobility?
😝Well either way, I got you covered!
—
—
I put together a quick quad routine that also mobilizes the hip flexors and sartorius.
—
—
1️⃣ Active Couch Stretch Holds
2️⃣ Hip Flexor Couch Stretch
3️⃣ Alternating Quad Mobilizations
4️⃣ Alternating Quad Stretch with Active Holds 
5️⃣ Sartorius Stretch
6️⃣ Reverse Nordics
7️⃣ Sissy Squats
—
🔑 Don’t just speed through these movements, slow them down and really learn how to control each position.
🔑 After all, mobility is all about control 😍😍
—
—
👍🏼This should take you around 10-15 minutes to complete.
—
—
Give it a try and DM me or comment below if you have any questions.👊🏼💥
—
—
Tag a friend who needs more quad/knee mobility!
—
—
#clinicalathlete #tightquads #quadstretch #quadriceps #mobilityroutine #hipmobility #mobilitywork #stretches #kneepain #hippain
  • 🦵🏼✴️ Quadriceps Mobility ✴️🦵🏼


    😏Struggling with tight quads / stiff knees?
    😏Or maybe you have plenty of flexibility but you lack the ability to control your mobility?
    😝Well either way, I got you covered!


    I put together a quick quad routine that also mobilizes the hip flexors and sartorius.


    1️⃣ Active Couch Stretch Holds
    2️⃣ Hip Flexor Couch Stretch
    3️⃣ Alternating Quad Mobilizations
    4️⃣ Alternating Quad Stretch with Active Holds
    5️⃣ Sartorius Stretch
    6️⃣ Reverse Nordics
    7️⃣ Sissy Squats

    🔑 Don’t just speed through these movements, slow them down and really learn how to control each position.
    🔑 After all, mobility is all about control 😍😍


    👍🏼This should take you around 10-15 minutes to complete.


    Give it a try and DM me or comment below if you have any questions.👊🏼💥


    Tag a friend who needs more quad/knee mobility!


    #clinicalathlete #tightquads #quadstretch #quadriceps #mobilityroutine #hipmobility #mobilitywork #stretches #kneepain #hippain

  •  4,338  71  6 August, 2020