E's first track meet...the first of many for this baby wolf! We showed up just in time to see @kate_tavella and @amandaolla dip under 11:00 in the 3200m in the season opener.
Back to training for them, back to resting for us. ☺️
#Repost @theprehabguys with @get_repost
@mikereinold keeping it real, stop worrying about how you’re positioned when not moving and 👉 spend that time and energy on MOVING
Take the time to waste a moment MOVING 🚶♀️🚶♂️🕺🏼👯♀️🏃🏽♀️🏃🏿♂️👯♂️🏂🤸🏻♀️🏊🏻♀️🏋🏾♂️⛹🏿♀️🤾🏾♂️🏌️♀️🚴♀️
Do you have pain in your Achilles' tendon? You're not alone. For a multitude of reasons, this is one of the most common overuse injuries in runners. *Weak lower leg muscles, poor ankle range of motion and dysfunctional foot posture/mechanics have all been connected to Achilles issues. *Pain here is the result of damage to the collagen - small fiber-like proteins that make up the tendon. Damaged collagen repairs in a haphazard fashion rather than a healthy, elastic aligned way. *Stretching often just makes it worse, like pulling on the ends of a rope and making the knot in the middle even tighter.
*The best thing to do is heal the damaged fibers.
Here is one of the best go-to directive exercises you can do to help strengthen and heal this area.
1.stand on a step at the top of a calf raise
2. Shift weight to injured side
3. Slowly lower heel beneath forefoot.
4. Use uninjured leg to return to up position.
*Try the flat ground variation if pain is closer to your heel. *Combining this with @grastontechnique , chiropractic adjustments for the ankle, @lightforcetherapylasers and @rocktape can help you recover even faster. Message or call me to set up and appointment!
We all need to give our mid-back some attention, especially if you're working at a computer for a portion of your day.
Here's an alternative to rolling your thoracic area on the ground. Whether you have limited space at work, aren't feeling up to getting on the ground (like me!🙋) or just want to reduce the pressure/gravity of the exercise....Try placing it against the wall and doing this mobility routine from there.
This might be one of my favorite POTM features yet! This guy started chiropractic care back in the fall for a mild injury that was affecting his ability to play the sport he loves. Now he's quickly made a transition to taking his health and performance into his own hands with his new motivation for regular maintenance care and trying keep a consistent at-home strength/mobility routine. The maturity,awareness and gratitude of this one is astounding. Quite the example-setter...and puts many of us adults to shame! 😝 Keep it up, Kevin. Happy to be a part of your journey 🙌🏼
What sports do you play and do you have a favorite?:
I play basketball and volleyball. Basketball is my favorite.
Favorite basketball player:
Devin Booker of the Phoenix Suns because he is the kind of basketball player I would like to be.
Eggs and toast
A [good night's sleep every ]
day keeps the doctor away.
Favorite tv show or movie:
Big Bang Theory
Favorite sports memory:
Making 9 three-point shots in a game.
At-home stretch/corrective exercise that has helped you the most:
Using the foam roller along with stretches that I have learned that target my hamstrings.
Goal for 2018 sports seasons:
high school JV basketball team.
A book you think everyone should read:
Season of Life by Jeffrey Marx
How has chiropractic and working with Dr. Thornberry helped you work towards your health and fitness goals?:
It has helped me improve my flexibility, relieved muscle pain in my back, and helped me pay attention to what my body is telling me. Dr. Thornberry listened to me when I told
her that I wanted to improve my running speed and suggested that I become involved with a track and field club. Since doing that, I have been working on my running form and speed. This has helped me to become a better and quicker basketball player.
@jasonintravaia is fabulous for many reasons. His attitude, his dedication to his craft and his people, and his attention to detail. Not only does he "do the little things" like banded strength work after the day's run/weights session...he takes constructive feedback about asymmetries in his mechanics, like a boss. Check out the external rotation going on in his left hip/pelvis as he attempts resisted hip extension. All that excess motion in the transverse plane with each step is wasted energy and places strain on the anterior fibers of the glute med, TFL and adductors as they try to compensate. So much easier to see these things when we slow down and do simple resisted moment and sometimes the correction is as easy as the athlete bringing awareness to it and grooving a better pattern.
I've pretty much discovered it's impossible to give running-through-pregnancy tips or advice, even as a coach and healthcare professional. I'm sure you can guess why: because everyone is d i f f e r e n t . But I can tell you some things I've learned/reaffirmed in these last 32 weeks:
1. Listening to your body trumps all. For me right now that means taking walk breaks when I need them. For you normal running humans that might mean not running through that foot pain that's been nagging for the past week....but this message never goes out of style.
2. Strength and mobility matters. Whether in the thick of pregnancy or the heart of a tough training block, it's easy to neglect the "little things". Since trying to get back to doing more foam rolling, stretching, core and strengthening I have to say my body actually feels BETTER on my runs even though I'm getting heavier!
3. Massage and chiropractic keep me in the game. Now more than ever I am hyper-aware of when I've gone too long without these.
4. Setting goals and telling people about them is always relevant. I may not be striving for any 5k or half marathon PRs (at the moment😉) but I know I'm much more likely to get out the door if I have a goal. I tell my husband that I'm trying to run 25min 3 times this week, you tell your training partner you're aiming to complete your weekly mileage goal and stretch after every run. Either way...accountability wins the day.
5. Comparison is no bueno. Whether you struggle more with comparing yourself to others or to yesterday's version of yourself, it's not going to help you. Take what's given to YOU today and work with it without overthinking.
6. Running is freedom. For the mind, body and soul. Don't idolize it, don't abuse it, and certainly don't take it for granted. Because no matter the pace or how many times you have to stop because baby moved and is giving you an ab cramp (👍) my (and hopefully your) quality of life is always improved because we have these legs that can take us anywhere we want to go.
annnnnnd we have our first addition to the @thornberrysportstherapy Wall of Fame! I love seeing patients, each one a valuable part of our little community, going on to live the life of a collegiate student-athlete. Y'all make me proud and you are the reason I love what I do! Stay tuned for more upcoming additions. 😉
It's a new year and @ntrecovery is ready for YOU at @thornberrysportstherapy . Go to my website to purchase packages and call or text to set up a session! Time to get that recovery edge this training season. We are here to help!
P.S. It feels sooooo wonderful on your tired legs😎
Excited to announce that we are adding NormaTec Recovery compression therapy to our services in January!! Another tool to assist you in the recovery aspect of your training. If you've never used these, you're in for a real treat. You may not be a pro athlete but we can help you feel like one 😊💪🏼 If you need a last-minute gift idea for someone (or just treat yo'self!!) gift cards are available NOW for single sessions and 5 or 10-session packages. Just click the link in my profile to purchase. Call or text to book your session(s) starting January 2nd.
@ctm.band over in the Oakland Raiders training room. I'll be happy to show you some of its uses at your next appointment. Get in before the holidays get too busy! (This would make a great last-minute gift, too!)
#Repost @kyleprusso (@get_repost)
Treating myself with my new @ctm.band because sometimes I get injured too. CTM Band combines Compression, tension and movement to help treat common MSK injuries. Check out @thornberrysportstherapy for details.
So excited for the arrival of the new @ctm.band from my colleague Dr. Kyle Bowling! Dr. Bowling is a sports chiropractor, a coach, and a former Division I distance runner. Translation: he knows the runner's body! His knowledge and experience has led him to create this great recovery tool that combines Compression, Tension AND Movement. I won't try to explain its uses...I'll leave that to him - just head over to the insta page and find out for yourself. But I'm so excited to use it with all you people next time you're in the clinic!
Baby food! This is my customized prenatal supplement lineup to provide my body and baby with all of the vital nutrients during the increased physical (*and emotional*!) demands of pregnancy. I aim to get most of my nutrients through the food that I eat and these help fill in the gaps where I am not perfect. I rest better knowing that even on the off-day when I'm running around and my meals are less-than-optimal that we are both still getting what we need. The best part about using @standardprocess is that the ingredients are whole-food and organic and easy to ingest (even chewable versions of some things!) Dosages in this lineup will vary in later stages of pregnancy and even post-partum. Some things will get added and some no longer necessary. As needs change, so shall the supplement! I love the flexibility of it. If you or someone you know wants nutritional advice and/or are interested in incorporating @standardprocess into your routine, I would love to help.
All you have to do is ask!