First patient was a female amateur mid-distance runner complaining of inconsistent left lateral knee pain transferring down the calf muscle. All functional tests and special tests, meniscal and patellar-based, were negative. There was even no pain or tendernsess on palpation. During the static observation her left leg was slightly hyperextended at the knee. During squatting her left knee was slightly valgus. Due to the fact that her symptoms were not present today it was hard to give a differential diagnosis. Prior to conducting the conservative exercise intervention, 5sec METs were performed for her Rectus Femoris to engage greater range of motion in the hip (Reiman et al 2013). The treatment prescribed aimed at strengthening the problematic/weak areas and it consisted of Table- knee bends to extensions, Dead Bug with Hip flexor resistance, Squat with resistance band under the knees, and Stair calf raises (Nunas et al 2016). The next time she comes down her stregth and cluster of symptoms will be re-evaluated.
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🙏🏼Prayers to @easymoneysniper on a speedy recovery for his calf injury. Hope it’s nothing serious. . 🎥 Here’s a great group of clips from our friend @strengthcoachtherapy on a calf strengthening protocol. . 🗝 Whether you are dealing with an acute or chronic calf injury, following a progressive loading protocol is key. . 👌 You can bet KD is going to be doing a lot of these at some point in the new future!! . 🤩 Looking for the ultimate movement library with both lower lever rehab to higher level strength and conditioning exercises? Look no further than our PrehabX Exercise Library! (link in bio) ______________________________________________ 𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨' 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮
Second patient came down with a prior diagnosis of Piriformis syndrome and a late stage recovery of L3 bulging disc. After performing Passive STR for the Piriformis, the range of motion was increased and pain was decreased in the area. Walking helps with reducing tension in the low back. The intervention prescribed aimed at bringing further demand on his gluteal muscles. It consisted of Bench gluteal bridges with a resistance band, lateral walks with a resistance band, dynamic single leg pillow jumps, single leg calf raises, and kettlebell deadlift with a resistance band under the knees (Selmon et al 2013). His cluster of symptoms, degress of pain, and muscluar adaptaion will be re-evaluated the next time he comes in.
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Hip Thrust Variations [Booty Blaster!]🍑 . 🤔 Difficulty finding your glutes? I typically start with isometrics. After we have built some corticomotor excitability (with isometrics) what is my favorite way to target the glutes? You guessed it, HIP THRUSTS❗️ #TheThrustIsAMust . These are the exercises include: ➖Single Leg Hip Thrust With Band ➖Double Leg Hip Thrust With Band ➖Single Leg Hip Thrust With Band Around Ipsilateral ➖Heel Single Leg Hip Thrust With Band Around Both Legs . 🔑 Make sure to drive into the floor with your heel as you bring your hips up towards the ceiling – Squeeze the Glutes! Make sure to keep your back neutral, avoid overextending at the low back 🙅♂️- this is the most common compensation! If you continue to feel it in your low back, focus on performing a posterior pelvic tilt – this is achieved by tucking your tailbone underneath, once achieved lift your hips up towards the ceiling and keep the glutes engaged the entire time. . 📝 I get the question often in terms of what angle should your hip and knee be at. It varies, however a good standard I recommend is to keep the hips at 135 degrees and the knees at 90 degrees in the starting position. . 🔥The band used in these exercises is the “Hip Halo” by @crossoversymmetry ______________________________________________ 𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮'𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮 #physicaltherapy #theprehabguys t#TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #movement #hip #hipthrust #glutes #lowerbodyexercises #gluteexercise