#injurypreventiontraining

MOST RECENT

So you ran a mile, lifted 100lbs over your head and did 50 squats ! Good for you! But now it’s time to send hydration back to the fascia surrounding your muscles. Foam rollers are ideal for soothing common sore spots like your calves, hamstrings, lower back, and IT (iliotibial) bands, the fibrous tissue that runs from the hip to the knee along the outside of your legs. A roller glides over muscles much like a rolling pin to knead out knots, and it's firm enough to apply sufficient pressure to release tension in deep spots.

If you suffer from sore muscles after exercise, a foam roller can be the ideal workout buddy. Rolling before exercise can warm up your muscles and prepare them for strenuous activity, and a post-workout routine can help prevent cramps. #pilates #rehab #backpain #fitness #trampoline #reboundpilatesvannuys #rebound #pilatesreformer #pilatesbody #cardioworkout #cardio #stretch #strength #movement #core #injurypreventiontraining #pilatesarms #booty #power #corestrength #bounce #healthyjoints #healthylifestyle #foamroller #musclepainrelief

HOW you move can make the difference between pain and no pain. Building strength on top of poor movement patterns can cause extra stress on certain areas and not enough stress on others. You may not feel it now, but seek out someone who can teach you how to move properly and be strong! Your future body will thank you!
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#moveptwellness #movewell #bestrong #trainsmart #exercisetips #fittips #physicaltherapy #getpt1st #learnmovement #itsimportant #healthyjoints #healthyknees #wholehealth #movementismedicine #backpain #kneepain #hippain #shoulderpain #injuryprevention #injurypreventiontraining #trainforthefuture #trainforlife

*Hip Mobility*
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A good way to prevent injuries is to visit angles of the joint that has the potential to give out. Due to the Q angle that is present in hip and the presence of gravity, the hip collapses into internal rotation when force of impact (whether from trauma or load) outweighs the nervous system’s ability to control the body. .
Place yourself in a 90-90 position, holding a weight in front allows you to ensure core activity and posterior chain stability. Bring the hind leg (which is in an internally rotated position) off the floor and hover while you move the leg in front of you while in the 90-90 position. .
Shout out to @jchaps2 for his amazing improvement in his mobility.
#injurypreventiontraining #mobility #hipmobility #athlete #firefighter #functionaltraining #functionalfitness #prehab #strengthandconditioning

It’s the stillness that makes the difference. Each class is an opportunity for these athletes to reset and slow down. Today with Northwestern Fencing we worked hips, forearms and lower back. The movement and stretching is key, but the last 10 mins is what really counts. The last part is for breathing, for stillness, for calm. Always a pleasure @nuwfencing. Until next time 🙏🏽🧘🏽‍♀️

HAPPY FRIDAY. 🤩
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Try this turnout exercise curtesy of #scbtechnique .
It’s important for young dancers to understand the importance of turning out from their hips... NOT their ankles or knees. Training your hips to perform most of the turnout will help to avoid ligament sprains and overuse injuries. ☺️ .
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#injurypreventiontraining #danceclasstoronto #dancetoronto #dancesudbury #scbtechnique #ballettraining #balletturnout #danceconditioning #chiropractic #dancertoronto #dancerto #danceoakville #danceniagara #danceteam

Training is bad for you PT 2!! 😐⠀
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Training when you are performing it is actually bad for you, it is taking away your resources & putting your body under strain and stress and making you tired.⠀
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Supercompensation, as we spoke of in the first post, is an ideal. Getting in the right amount of rest to allow you to recover from the stress of training and progress all the time is a very difficult act to juggle and get right.⠀
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The other side of the coin is not getting in enough recovery and not making any progress and can often feel as though you are going backward.⠀
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Have you been in that situation where your training hard and feel like your making zero progress? 'Jesus I'm training like F**k and getting no fitter'' ⠀
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If so maybe you have been in the situation like the example above? Not allowing yourself to recover from the last bout of training to be able to progress in the next session.⠀
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This is not saying that you do one training session in the week and taking the rest of the week off to recover it's about using the best of your resources and allowing your body to adapt.⠀
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But it would be a case of not training top speed 7 days a week with hardly any recovery between reps or sessions and expect to get faster.⠀
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It would be about planning your training in a way that you can still stress your body in a way that doesn't add stress to an area that needs recovery.⠀
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Again this is a little simplistic but it's important to be aware of it, and of course, your training has to create enough stress that you do need recover.

We like to switch up our warm up and mobility routine daily as it keeps our body guessing and doesn't bore us. We know how monotonous a warm up may be, especially if there's limited time for the gym, that's why it's fun to have several tools available to warm up with! Use bands, your body weight, dumbbells, a foam roller, lacrosse ball, etc. And never do the same routine twice. .
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1. Mini band scapula retraction - squeeze shoulder blades together
2. Light dumbbell or plate shoulder warm up on a physio ball - use a hard surface to brace your feet against so you don't roll around
3. Theraband single arm shoulder reach
4. Theraband rotator cuff warm up
5. Theraband rotator cuff warm up
5. Mini band wall slides

What a productive morning. Been sat waiting for my cars MOT since 8am. I took a load of work with me to pass the time. As I have discovered, I can not relax as its not within my programme. I've managed to........ Finish all clients paperwork, plan clients training, write two blogs, start work on a video for my media, and been looking for inspiration to develop myself and my businesses. Can't wait for my shift later.
#motivation #hardwork #pt #personaltrainer #personaltrainermarketing #personaltraining #massage #massagebookings #massagetherapist #sports #sportsinjury #sportsmassage #sportsmassagetherapist #sportsmassagetherapy #injuryrehab #injurypreventiontraining #injuryprevention #aquainstructor #Zumba #zumbainstructor #bootcamp #business #beard #bear #beardfit

Glute Activation Workshop - Telford Tennis Centre 2nd October from 7.15pm - 8pm.

Ideal for runners and sports people of all levels who wish to improve the strength of their gluteal muscles. Cost is £10 per person which includes an individual glute resistance band. Please Direct Message to book.

*Stability*
Stability often gets mistaken as static training. Static stability training/rehab such as plank variations are warranted for specific cases, and are certainly necessary, however, training/rehab needs to progress to what’s relevant to the sport.
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Medicine ball throw exercises allow your body to learn how to generate power in a short distance. To do medicine ball throws properly, you need to be able to produce force from a stable platform, that platform is your core (which includes your shoulder blades, and hip complex). .
This exercise combines 2 different subsystems of the body (the anterior oblique system and the lateral system) which is crucial for any dynamic sports that requires explosiveness through single leg support, such as volleyball, basketball, soccer, and football. .
Special note: make sure when you land on the outer leg, you stick the landing for at least 1-2 seconds, and make sure your knee points straight (avoid knee collapse).
#basketball #basketballtraining #explosivetraining #sports #functionaltraining #injurypreventiontraining #prehab #stabilitytraining #functionalfitness

💡Did you know- your core isn’t just “abs”? Your back, glutes, hips adductors, abductors & all abdominal muscles are all muscles required for a stable, strong, flexible Core! So, if there’s an imbalance or one muscle group over working or underworking, you’re body will let you know. In the 2️⃣ & 3️⃣ photo you’ll see my:
Pelvic Tilt⚖️👣💪🏼🍑
Many of my clients & YOU have lower back pain. Mainly from day to day activities like sitting in a chair in front of a computer all day with bad posture, lifting improperly or too heavy, low abdominal strength & much more stress throughout the week! Adding simple, slight pelvic tilt exercises into your strength and flexibility routine will decrease lower back pain by activating abdominal muscles & increasingly strength & flexibility.
1. Lie on your back(supine), knees bent. You’re in a neutral position of the lumbar spine. Make sure you’re not over arching the lower back here, let the tilt naturally and slowly happpen.
The lower back will naturally be slightly lifted here.
2. Breathe in & then out- when you exhale tilt your hips upward SLIGHTLY. This is not a Glute Bridge, SO the butt doesn’t leave the floor. You’re taking the curve out of the lower back.
3.come back to neutral position, hips back down. Repeat this for a few times up to 10 and hold for 2-5 seconds.
Adding this simple exercise will strengthen abdominal & lower back muscles & flexibility in the hips. Simple yet effective & something we all need more of- less back pain! ❤️💪🏼🤓
#personaltrainer #fitness #flexibilitytraining #balance #hipmobility #pelvictilt #pelvis #muscularstrengthandendurance #health #injurypreventiontraining #pelvicfloorexercises #fitnessgoals #personaltrainerproblems #athometraining #fitfam #workoutwednesday #runnergoals #lowbackpain #strongcore

💡Did you know- your core isn’t just “abs”? Your back, glutes, hips adductors, abductors & all abdominal muscles are all muscles required for a stable, strong, flexible Core! So, if there’s an imbalance or one muscle group over working or underworking, you’re body will let you know. In the 2️⃣ & 3️⃣ photo you’ll see my:
Pelvic Tilt⚖️👣💪🏼🍑
Many of my clients & YOU have lower back pain. Mainly from day to day activities like sitting in a chair in front of a computer all day with bad posture, lifting improperly or too heavy, low abdominal strength & much more stress throughout the week! Adding simple, slight pelvic tilt exercises into your strength and flexibility routine will decrease lower back pain by activating abdominal muscles & increasingly strength & flexibility.
1. Lie on your back(supine), knees bent. You’re in a neutral position of the lumbar spine. Make sure you’re not over arching the lower back here, let the tilt naturally and slowly happpen.
The lower back will naturally be slightly lifted here.
2. Breathe in & then out- when you exhale tilt your hips upward SLIGHTLY. This is not a Glute Bridge, SO the butt doesn’t leave the floor. You’re taking the curve out of the lower back.
3.come back to neutral position, hips back down. Repeat this for a few times up to 10 and hold for 2-5 seconds.
Adding this simple exercise will strengthen abdominal & lower back muscles & flexibility in the hips. Simple yet effective & something we all need more of- less back pain! ❤️💪🏼🤓
#personaltrainer #fitness #flexibilitytraining #balance #hipmobility #pelvictilt #pelvis #muscularstrengthandendurance #health #injurypreventiontraining #pelvicfloorexercises #fitnessgoals #personaltrainerproblems #athometraining #fitfam #workoutwednesday #runnergoals #lowbackpain #strongcore #lolosfitness #befitanywhere @lolosfitness_

THE WARM UP SERIES PART 2- MOBILISE
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After part 1 foam rolling (see previous video) it’s now time to get your body moving
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Mobilising essentially is allowing better joint motion to therefore get better movement through the exercises we are about to do, and ultimately try to prevent injury. If our range of motion is limited then you will find your body will have to compensate. We want certain areas of our body to be stable (aka the knee) but many areas need to be mobile with good range of motion, such as the ankles, hips and thoracic spine
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In the future I will go into more depth for certain body parts but this is a great overall warm up
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As you can see my mobility isn’t too great in certain areas and yes I do suffer with injuries, so for me this is now becoming a staple part of my warm ups and I’m really looking forward to seeing how far my mobility improves, consistency is key 👍🏻
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Stay tuned for part 3- activation

In the end it comes down to the coaches that care about the details. Some of the coaches I work with (the one’s who schedule yoga on the regular) care about the preparation, the execution, the recovery, the wins (and usually moreso the losses) - they care about everything. It is truly an honor to take part in the process. @depaulmenssoc thanks for another opportunity to work with your athletes. @plotm2 and @keeperofthe317 I would have loved to play for coaches like you two! Good luck in #Georgetown. See ya next week!

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