Part 1B: MANUAL THERAPY
Patellar tendinopathy a.k.a anterior knee pain located at the bottom of your kneecap, where the patella tendon inserts, is a common overuse injury. It is commonly found in athletes who participate in sports that require repetitive loading of the patellar tendon (especially jumping and sprinting).
I am putting up a series of videos on how I would treat the pathology.
1️⃣: Graston to the patellar tendon with movement (mini squat)
👩@colleen_emory, future PTA from @montgomerycollege
It's #FunFactFriday ! In 2016, I joined the Junior League of Rochester because I wanted to get more involved with volunteering and giving back to the community, but what I've gained is so much more than that. There's something so incredibly inspiring about being surrounded by like minded women with whom you share similar values and goals ❤️⠀
Lately I’ve been in a big ol’ funk with my life as a whole. I am getting older and I am lacking passion with what I do and a fire in my soul, something I long for. I hate the routine in my life and want to go after what I am passionate about. So instead of complaining about it every day, I’ve decided to do something about it. With the leading hand of my INCREDIBLE husband, I am enrolled in NASM. I tried down this path before but didn’t put my heart into it but I’ve never wanted it more than I do now. Ever since I can remember I’ve told everyone I come across about health and fitness and how much I love it. At every job I’ve had people have asked why I haven’t decided to become a CPT. My answer is always along the lines of “yeah that’s my dream, maybe one day.” Why not now? I am grateful and my heart is full. I’m excited for the months to come. —————————————————————————-
Such an INCREDIBLE morning! I have been waking up early again for the past week, on purpose, to recreate my habits. I am and have always been a morning person, but I am back to being excited about waking up and putting myself first before I embrace the rest of the world. I love to learn and expand my perspectives so I can share that information with others. I am a natural teacher at heart, but it has always taken me longer to really learn, read, and understand things. I used to see it as a handicap and something I really disliked it about myself, but now I see it is one of my greatest gifts. The better I understand and can simplify the information, the more people I can help. To be able to sift through the overwhelming amount of information and research that is out there, then bring it to my clients in a way they understand, creates lifelong change. We all know what we “should” (I don’t like this word) do to be healthy, but knowing why is the secret weapon! The Body is incredible and will work for you when you know how it works at a cellular level. It takes time, but with the right information, we can make it do what we want it to do, as opposed to what evolution has trained it to do!
Had a quick session before work this morning, had to be at the gym by 3:45am if I wanted to get a halfway decent workout in before I had to go. Don’t like to be rushed but still got a good chest pump in. Happy Friday everyone. ❤️👊🏽@1stphorm
Investing in yourself is probably the scariest thing in the whole world. (Ok dramatic- there are scarier things- 🌪🔥☄️🦍🦏🦂🕷...in that order 😂) ANYWHOODLE- this is something I don't really talk about often but as a coach when I signed up I purchased a "new coach business kit" that comes with all the tools to be a good coach- the workout programs, the shakes, the business guide etc. I know myself well enough that if I didn't INVEST in these tools I wouldn't take my business seriously. It's the reason i soared as a coach my FIRST month be I knew I HAD to make that investment back- and I DID..in my FIRST MONTH! And that first month started something amazing it made me realize holy shit I CAN make money doing this coaching thing. I CAN help other people. I CAN change lives! I CAN reach my dreams!
I know the investment is scary but you'll never go anywhere in life if you don't take chances!
Starting march 5 my amazing coaching partner and I put together a super awesome group for all of you to kick off your coaching business the right way just like we did! So if you have a passion for fitness love instagram and need some new friends 😉 I can only take 10 girls so I'm able to give you ALL of my attention, Get your name on the list 📝 .
#Repost @tony.comella with @get_repost
🔹These studies look at abnormal imaging findings in asymptomatic (non-painful) individuals. It leads to the debate regarding the importance of MRI findings in clinical practice and management of a patient’s pain. If such high percentages of abnormalities are found in individuals with NO experience of pain, what does imaging in a painful individual tell us?
🔹It is important to remember that imagining is a piece of the puzzle, and positive findings are not always the CAUSE of an individual’s pain. Pain is a multidimensional experience, which may or may not correspond to actual tissue damage. (For more info on pain science, give @drjarodhalldpt and @hannahmoves a follow).
🔹Would love to generate a discussion from both health care practitioners and patients on the topic! Comment your thoughts below!
Natasha (@natashabarnes) directed me to the original post, which can found on Twitter by Jørgen Jevne (@jevnehelse). The image above was created by me for Instagram purposes.
📚Cervical: Nakashima, H et al. Spine (Phila Pa 1976), 2015.
📚 Lumbar: Brinjikji, W. et al. AJNR Am J Neuroradiol, 2014.
📚 Knee: Beattie, K.A. et al. Osteoarthritis Cartilage, 2005.
📚 Shoulder: Schwarzburg, R. et al. Orthop J Sports Med, 2016.
📚 Hip: Register, B. et al. Am J Sports Med, 2012. #ExerciseScience#Kinesiology#PhysicalTherapy#Rehabilitation#Fisioterapia#Crossfit#NASM#NSCA#ACSM#PersonalTraining#PersonalTrainer#StrengthAndConditioning
Fitness Friday: I keep hearing people say that they are going to do a little stretching after their workout and then later find time to foam roll. So, thought this was a good tip to pass on. #foamrolling#fitnesstip#nasm
🏋️ATTENTION PERSONAL TRAINERS🍎 Unfortunately, far too many personal trainers on the planet will be able to relate to this VERY HONEST blog post. (LINK IN BIO) That’s why I wrote it. I wanted to let PTs know that I understand what they’re dealing with, because I’ve been watching a listening since the summer of 1998. Most of all I wanted to fix the issues that were facing, and take away their fear depression. Please give this very popular blog post a quick read. Share it with your fellow PT friends, and never hesitate to let me know your thoughts on the comments. If you’re more of the private type, share your thoughts with me via email. 💪❤️🙏😁 firstname.lastname@example.org
EATING OUT FAT LOSS HACKS
Whose trying to stay fit but still enjoy their life?
Eating out with friends and family is hands down one of the biggest road blocks to getting to your goals. Sure you eat good the majority of the week but a few times out to a restaurant with over sized portions, loaded with sauces and hidden calories is detrimental to your goals!
Eating out we tend to over look the details about what actually we are putting in our body. It is custom now in our society to eat HUGE portions and over do it.
Don't be a glutton, but you can still go out and have fun while staying on track!
Here's how to do it.
No means No!
- No sodas, sugary alcoholic beverages.
- High carb meals (mostly bread/pasta). - Anything fried.
- Ordering extra sauce (dressings, ketchup).
- Appetizer AND meal.
- Don't finish your plate.
- No to ordering your own dessert.
How to be a badass.
- Water (with lemon!)
- Focus your meal around protein.
- Look for grilled or steamed.
- Only sauce on the side.
- Go straight to dinner.
- Take some to go (now you have another meal!).
- Share amongst your friends
It's simple it just takes discipline and a mindset shift.
I think its way cooler to be healthy, fit, discipline and have a well balanced life then it is to be unhealthy, lazy, out of shape, and no direction towards your health... but thats just me.
What do you think?
Your Fat Loss Boss,
Coach Daniel Mark
Did you know another synonym of “you are what you eat” is you are what you poop 😂
#Repost @precisionnutrition with @get_repost
Let's talk about 💩
🤷🏽♀️ Here at PN, we have plenty of coaching clients who come to us feeling “meh.”
😩 Workouts are a slog, meals leave them feeling undernourished or overfull, and their fat-loss and/or muscle building goals just…aren’t…happening.
🙋🏿♂️ Our coaches wait a few weeks to get to know them, and then pop the question:
💩 “So…how’s your poo?”
💪🏽 See, your poop health can tell you a lot about how well (or not so well) your eating and lifestyle habits are working for you.
😍 Great poo? Great life!
😪 But “problem poo” could signal underlying health issues that result in feeling lousy or even trigger a downward spiral of ailments.
😬 Here we break down (all puns intended) how to identify healthy vs. unhealthy poo.
Stay tuned this week for #poophealth101 .
Non Scale Victories
1. Today, I held 30 lb dumbbells in each hand for reverse lunges, for the first time since before both acl reconstructions.
Why? Mindset. Fear is a bitch. I did not want a setback.
2. I got up at 5:50 AM EST all last week for early morning workouts, and bumped it back to 5:40 this week. (End goal is to be up at 5 AM, to have quiet time and time for devotions before my workout). It's been SO amazing having it done and out of the way, before the girls get up for school.
How? I made a choice. I wanted change more than I wanted sleep. No it wasn't easy, but I was determined and my body adjusted.
3. For the last five and a half weeks, my focus has been thorough, keeping my nutrition in line and my workouts at my maxed ability. For the last few months, possibly years, that has not been the case.
Why? Again, Mindset. I wasn't really in the game. I was just going through the motions, ignoring what I knew worked for my body.
On top of all that or maybe it was the root of it all, my thyroid has been out of whack, probably since May of 2017. I'm so happy to report that all of my numbers came back normal from my most recent blood work! And boy can I tell you, it's like night and day!
Your health is nothing to play around with. Even the slightest thing can throw it all off, but mindset, mindset can destroy you. Tell yourself "You got this"! Believe that "you are worth it!" and fight to reach your dreams, whatever they may be. ❤️