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  • sports_spine_mf
    Michael T. Fanning DC
    @sports_spine_mf

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•💥Building Explosive Power💥
Tactical athletes have a radically different playing field than your typical athlete. They need:
-General Strength and Conditioning✔️
-High Work Capacity✔️
-Cardiovascular Endurance (ruck march)✔️
-Tactical Speed✔️
-Explosive Power✔️
-Agility✔️
-Core Strength✔️
-Stamina✔️
This past week we focused on explosive power via stair sprints and agility drills for improving reaction time. Stair sprints simultaneously stress the cardiovascular system and lower-extremity power. These athletes finished off their S&C session with 10 rounds of stair sprints, skipping a step with :30 seconds rest between bouts. Improving physical fitness is going to transfer for the tactical athlete’s body to handle higher volumes of physical and mental stress that are required day in and day out•

#tacticalathlete #strength #strenghtandconditioning #veteran #legs #legsfordays #fitness #sportsmedicine #movement #movementmedicine #CSCS #NSCA #tactical #california #stairs #athlete #endurance #explosive #USA #USAF #USMC #lawenforcement #sportsinjury #sportsandspine #strong #🇺🇸 #instadaily #instagood #iphonephotography
•💥Building Explosive Power💥 Tactical athletes have a radically different playing field than your typical athlete. They need: -General Strength and Conditioning✔️ -High Work Capacity✔️ -Cardiovascular Endurance (ruck march)✔️ -Tactical Speed✔️ -Explosive Power✔️ -Agility✔️ -Core Strength✔️ -Stamina✔️ This past week we focused on explosive power via stair sprints and agility drills for improving reaction time. Stair sprints simultaneously stress the cardiovascular system and lower-extremity power. These athletes finished off their S&C session with 10 rounds of stair sprints, skipping a step with :30 seconds rest between bouts. Improving physical fitness is going to transfer for the tactical athlete’s body to handle higher volumes of physical and mental stress that are required day in and day out• #tacticalathlete  #strength  #strenghtandconditioning  #veteran  #legs  #legsfordays  #fitness  #sportsmedicine  #movement  #movementmedicine  #CSCS  #NSCA  #tactical  #california  #stairs  #athlete  #endurance  #explosive  #USA  #USAF  #USMC  #lawenforcement  #sportsinjury  #sportsandspine  #strong  #🇺🇸 #instadaily  #instagood  #iphonephotography 
•More than 200 000 anterior cruciate ligament (ACL) injuries occur each year in the United States, and approximately 65% of these injuries are treated with reconstructive surgery. A consistent approach to rehabilitation after ACL reconstruction can yield predictably good outcomes.. (Adams, JOSPT)•
•Females are two to eight times more likely to sustain an ACL injury than their male counterparts, probably because male and female neuromuscular patterns diverge during and following puberty. Besides its mechanical function in maintaining knee stability, the ACL contains mechanoreceptors (2.5%) and therefore directly influences the neuromuscular control of the knee. ACL deficiency causes partial deafferentiation and alters spinal and supraspinal motor control. The changes in motor control strategy can reveal changes in proprioception, postural control, muscle strength, movement and recruitment patterns. An ACL injury might therefore be regarded as a neurophysiological dysfunction and not a simple peripheral musculoskeletal injury. (van Melick, BJSM)• •6 weeks Post-OP Semi-tendinosis graft, female soccer player. Working on motor control of the affected side: Single-leg star pattern. We also did balance/proprioception work, agility drills, core-stability, eccentric loading of the HS groups and spine-loading step-ups•

#sportsandspine #strengthandconditioning #rehabilitation #rehab #acl #sportsmedicine #movementmedicine #🇺🇸 #sportsinjury #recovery #strength #cscs #athlete #instadaily #postop #surgery #strong #neverstopmoving #veteran #movement #movementmedicine #instagood #iphoneography #california
•More than 200 000 anterior cruciate ligament (ACL) injuries occur each year in the United States, and approximately 65% of these injuries are treated with reconstructive surgery. A consistent approach to rehabilitation after ACL reconstruction can yield predictably good outcomes.. (Adams, JOSPT)• •Females are two to eight times more likely to sustain an ACL injury than their male counterparts, probably because male and female neuromuscular patterns diverge during and following puberty. Besides its mechanical function in maintaining knee stability, the ACL contains mechanoreceptors (2.5%) and therefore directly influences the neuromuscular control of the knee. ACL deficiency causes partial deafferentiation and alters spinal and supraspinal motor control. The changes in motor control strategy can reveal changes in proprioception, postural control, muscle strength, movement and recruitment patterns. An ACL injury might therefore be regarded as a neurophysiological dysfunction and not a simple peripheral musculoskeletal injury. (van Melick, BJSM)• •6 weeks Post-OP Semi-tendinosis graft, female soccer player. Working on motor control of the affected side: Single-leg star pattern. We also did balance/proprioception work, agility drills, core-stability, eccentric loading of the HS groups and spine-loading step-ups• #sportsandspine  #strengthandconditioning  #rehabilitation  #rehab  #acl  #sportsmedicine  #movementmedicine  #🇺🇸 #sportsinjury  #recovery  #strength  #cscs  #athlete  #instadaily  #postop  #surgery  #strong  #neverstopmoving  #veteran  #movement  #movementmedicine  #instagood  #iphoneography  #california 
•Step-Up your Injury Prevention Game! The Step-Up Variation: unilateral barbell load. That's a funky way to load the bar and do Step-ups... It is, but it's a unique, unilateral, multi-joint, structural exercise. This variation will target the contralateral (to the load) medial adductor group and the ipsilateral (to the load) glute medius/maximus. With the unilateral load there is a huge anti-rotation aspect for lumbar spine and abdominal stabilizers. One-legged strength exercise should be a key component for all endurance athletes, especially runners and cyclists because of the neuromotor carryover to those sports:
-Core stability✔️
-Pelvic Stability✔️
-Quadriceps Strength✔️
-Improved Leg Strength side-to-side discrepancies✔️
-Spine Loading✔️
-Improve propriception✔️
-Balance and coordination✔️
Any Step-Up variation should be included, at some point, during knee and hip rehab. Keep an eye on knee position, avoiding valgus collapse at the knee•
📷 Photo credit: @jenpennyjen 
#🇺🇸 #performance #rehab #coreworkout #movementmedicine #movement #sportsmedicine #sportsandspine #endurance #runner #prehab #prehab #stepups #legsfordays #injuryprevention #instadaily #california #ironman #veteran #tattoos #triathlon #strengthandconditioning #strong
•Step-Up your Injury Prevention Game! The Step-Up Variation: unilateral barbell load. That's a funky way to load the bar and do Step-ups... It is, but it's a unique, unilateral, multi-joint, structural exercise. This variation will target the contralateral (to the load) medial adductor group and the ipsilateral (to the load) glute medius/maximus. With the unilateral load there is a huge anti-rotation aspect for lumbar spine and abdominal stabilizers. One-legged strength exercise should be a key component for all endurance athletes, especially runners and cyclists because of the neuromotor carryover to those sports: -Core stability✔️ -Pelvic Stability✔️ -Quadriceps Strength✔️ -Improved Leg Strength side-to-side discrepancies✔️ -Spine Loading✔️ -Improve propriception✔️ -Balance and coordination✔️ Any Step-Up variation should be included, at some point, during knee and hip rehab. Keep an eye on knee position, avoiding valgus collapse at the knee• 📷 Photo credit: @jenpennyjen #🇺🇸 #performance  #rehab  #coreworkout  #movementmedicine  #movement  #sportsmedicine  #sportsandspine  #endurance  #runner  #prehab  #prehab  #stepups  #legsfordays  #injuryprevention  #instadaily  #california  #ironman  #veteran  #tattoos  #triathlon  #strengthandconditioning  #strong 
•Back to Basics:
The Dead Bug. An extra dimension with a Physio ball for deep Anterior Chain Activation.
Begin with abdominal-bracing, diaphragmatic breathing and limb movement. The Physio ball ensures the integrity of the anterior chain while extending the hip and overhead reach of the contralateral arm.
-Diaphragm Activation✔️
-Multifidi activation✔️
-Core Stability with movement✔️
-Spine Stability✔️
A phenomenal core exercise that should be implemented into any strength and conditioning program, especially endurance athletes that typically utilize accessory breathing muscles during activity•
#🇺🇸 #endurance #physio #rehab #prehab #sportsmedicine #sportlife #sportsandspine #veteran #strengthandconditioning #stability #california #movement #movementmedicine #neverstopmoving #exercise #fitness #legs #run #endurance #runner #instadaily #tattoo #fitandvicious #prehabilitation #injuryprevention #olympicweightlifting #suunto #coreworkout #performance
•Back to Basics: The Dead Bug. An extra dimension with a Physio ball for deep Anterior Chain Activation. Begin with abdominal-bracing, diaphragmatic breathing and limb movement. The Physio ball ensures the integrity of the anterior chain while extending the hip and overhead reach of the contralateral arm. -Diaphragm Activation✔️ -Multifidi activation✔️ -Core Stability with movement✔️ -Spine Stability✔️ A phenomenal core exercise that should be implemented into any strength and conditioning program, especially endurance athletes that typically utilize accessory breathing muscles during activity• #🇺🇸 #endurance  #physio  #rehab  #prehab  #sportsmedicine  #sportlife  #sportsandspine  #veteran  #strengthandconditioning  #stability  #california  #movement  #movementmedicine  #neverstopmoving  #exercise  #fitness  #legs  #run  #endurance  #runner  #instadaily  #tattoo  #fitandvicious  #prehabilitation  #injuryprevention  #olympicweightlifting  #suunto  #coreworkout  #performance 
•Bulgarian Bags💥•
Last night we threw a curveball into core stability training for the tactical athlete. Bulgarian Bags: an oblong shaped bag that's a great addition for Squats, Lunges, Get-Ups, FSPP, Swings, Halo, Throws, Curls, Good Mornings and Pull-ups, etc.
Or making the training session a suffer-fest by having the athlete complete hill repeats while carrying the bag.
Why the Bulgarian Bag?
-General Physical Fitness✔️
-Upper and Lower Body Strength✔️
-Muscular Endurance✔️
-Hip Mobility✔️
-Core Stability✔️
-Grip Strength✔️
-Cardiovascular conditioning✔️
-Dynamic: lots can be accomplished with one tool✔️
Find a bag that's not too heavy and not too light, and enjoy the burn•

#🇺🇸 #sportsandspine #strengthandconditioning #bulgarianbag #coordination #strength #sportsmedicine #movementmedicine #movement #fitness #tacticalathlete #veteran #rehab #prehab #rehabilitation #injury #injuryprevention #instagood #instadaily #clinic #legs #legsfordays #corestrength #corestability #tactical #LEO #endurance #losangeles #california
•Bulgarian Bags💥• Last night we threw a curveball into core stability training for the tactical athlete. Bulgarian Bags: an oblong shaped bag that's a great addition for Squats, Lunges, Get-Ups, FSPP, Swings, Halo, Throws, Curls, Good Mornings and Pull-ups, etc. Or making the training session a suffer-fest by having the athlete complete hill repeats while carrying the bag. Why the Bulgarian Bag? -General Physical Fitness✔️ -Upper and Lower Body Strength✔️ -Muscular Endurance✔️ -Hip Mobility✔️ -Core Stability✔️ -Grip Strength✔️ -Cardiovascular conditioning✔️ -Dynamic: lots can be accomplished with one tool✔️ Find a bag that's not too heavy and not too light, and enjoy the burn• #🇺🇸 #sportsandspine  #strengthandconditioning  #bulgarianbag  #coordination  #strength  #sportsmedicine  #movementmedicine  #movement  #fitness  #tacticalathlete  #veteran  #rehab  #prehab  #rehabilitation  #injury  #injuryprevention  #instagood  #instadaily  #clinic  #legs  #legsfordays  #corestrength  #corestability  #tactical  #LEO  #endurance  #losangeles  #california 
Never stop moving💥🇺🇸.
Short on time? Don't have time for a 10K or hill repeats? Grab your duffel bag 💼 and do a 10 minute Get-Up Test:
-Spine-loading✔️
-Heart ❤️rate elevation⬆️✔️
-Core activation✔️
-Leg Strength 💪🏻✔️
-Hip stability✔️
-Shoulder stability✔️
No rest, just keep moving. You'll get full range of motion in the major joints of the upper and lower extremities to boot. What's better than a Get-up? Not much.
#movement #movementmedicine #TGU #move #cali #california #sportsandspine #strength #stability #injury #prehab #rehab #endurance #sportsmedicine #alc #aidslifecycle #neverstopmoving #instadaily #veteran #🇺🇸 #spine #conditioning #fitness #run #runner #fitandvicious #santamaria
Never stop moving💥🇺🇸. Short on time? Don't have time for a 10K or hill repeats? Grab your duffel bag 💼 and do a 10 minute Get-Up Test: -Spine-loading✔️ -Heart ❤️rate elevation⬆️✔️ -Core activation✔️ -Leg Strength 💪🏻✔️ -Hip stability✔️ -Shoulder stability✔️ No rest, just keep moving. You'll get full range of motion in the major joints of the upper and lower extremities to boot. What's better than a Get-up? Not much. #movement  #movementmedicine  #TGU  #move  #cali  #california  #sportsandspine  #strength  #stability  #injury  #prehab  #rehab  #endurance  #sportsmedicine  #alc  #aidslifecycle  #neverstopmoving  #instadaily  #veteran  #🇺🇸 #spine  #conditioning  #fitness  #run  #runner  #fitandvicious  #santamaria 
•You don't need to be #Prefontaine, Scott Jurek, Monica Felix or Dave Scott. But we are meant to move. And move often.
Yesterday's workshop included the fundamentals of running. This built on past workshops of core stability, dynamic warm-up, #Therband and Agility workshops.
-Building a solid base/aerobic capacity✔️
-Cardiovascular adaptations to aerobic training✔️
-Mechanics🤖✔️
-Rest. Rest.✔️
-Avoiding common injuries✔️
-Benefits of seeking out a coach✔️
-Q&As✔️
After Dynamic Warm-Up: a 5KM Fartlek Style 'Indian Run'•
#training #run #runner #fartlek #california #LA #prehab #prehabilitation #rehabilitation #rehab #movement #movementmedicine #sportsmedicine #sportsandspine #strengthandconditioning #instagood #injuryprevention #injury #coordination #🇺🇸 #veteran #performance #losangeles
•You don't need to be #Prefontaine , Scott Jurek, Monica Felix or Dave Scott. But we are meant to move. And move often. Yesterday's workshop included the fundamentals of running. This built on past workshops of core stability, dynamic warm-up, #Therband  and Agility workshops. -Building a solid base/aerobic capacity✔️ -Cardiovascular adaptations to aerobic training✔️ -Mechanics🤖✔️ -Rest. Rest.✔️ -Avoiding common injuries✔️ -Benefits of seeking out a coach✔️ -Q&As✔️ After Dynamic Warm-Up: a 5KM Fartlek Style 'Indian Run'• #training  #run  #runner  #fartlek  #california  #LA  #prehab  #prehabilitation  #rehabilitation  #rehab  #movement  #movementmedicine  #sportsmedicine  #sportsandspine  #strengthandconditioning  #instagood  #injuryprevention  #injury  #coordination  #🇺🇸 #veteran  #performance  #losangeles 
•Get out of the Sagittal Plane!
Agility Ladders can be incorporated into training regiments intending to rehabilitate an injury, prevent injuries or improving overall fitness level.
Just 15 minutes a few days per week can reap rewards. For instance, one-legged drills: learning to control your body weight on one foot can help prevent ACL/knee injuries. Can rehab from an Ankle Sprain (ATFL. Acute or Chronic), Shin Splints (MTSS) or Runner's Knee (PFPS). But what are some other benefits?
-Balance✔️
-Coordination✔️
-Increased Proprioception✔️
-Core and Pelvic Stability✔️
-Intrinsic Foot muscle activation✔️
-Increased tendon strength✔️
-Increased Rate of Force Production✔️
-Increased speed of footwork✔️
-Decreased Reaction Time✔️
Some examples are Ickey Drills, Lateral Speed work, Carioca, In&Out, Single-Leg, Double Trouble etc to infinity. Enjoy!• #run #runner #endurance #🇺🇸#rehabilitation #rehab #prehab #prehabilitation #performance #agility #ladderdrills #balance #coordination #barefoot #sportsandspine #spine #sportsmedicine #movement #mobility #movementmedicine #singleleg #injury #instadaily #injuryprevention #tattoo #california #ironman #training #trailrun
•Get out of the Sagittal Plane! Agility Ladders can be incorporated into training regiments intending to rehabilitate an injury, prevent injuries or improving overall fitness level. Just 15 minutes a few days per week can reap rewards. For instance, one-legged drills: learning to control your body weight on one foot can help prevent ACL/knee injuries. Can rehab from an Ankle Sprain (ATFL. Acute or Chronic), Shin Splints (MTSS) or Runner's Knee (PFPS). But what are some other benefits? -Balance✔️ -Coordination✔️ -Increased Proprioception✔️ -Core and Pelvic Stability✔️ -Intrinsic Foot muscle activation✔️ -Increased tendon strength✔️ -Increased Rate of Force Production✔️ -Increased speed of footwork✔️ -Decreased Reaction Time✔️ Some examples are Ickey Drills, Lateral Speed work, Carioca, In&Out, Single-Leg, Double Trouble etc to infinity. Enjoy!• #run  #runner  #endurance  #🇺🇸#rehabilitation  #rehab  #prehab  #prehabilitation  #performance  #agility  #ladderdrills  #balance  #coordination  #barefoot  #sportsandspine  #spine  #sportsmedicine  #movement  #mobility  #movementmedicine  #singleleg  #injury  #instadaily  #injuryprevention  #tattoo  #california  #ironman  #training  #trailrun 
•Single-Leg Excursion on an unstable surface💥
Runners spend most of their time on one leg, so let's do some injury prevention doing the same. Single-Leg excursion will challenge you in many ways, and a trail runner who is consistently on an unstable surface will reap some rewards. Go barefoot, engage that Big Toe. Dial in your breathing, no holding your breath here. What do we get in return?
-Increased proprioceptive feedback in the foot and ankle✔️
-Increase intrinsic foot-muscle activation✔️
-Lumbo-Pelvic activation✔️
-Core/Kinetic Chain activation✔️
-Motor Control✔️
-Improve reaction time and focus✔️
-Balance✔️
If that's too easy, try this with your eyes closed and add another level of difficulty. 
3x 10 reps on each foot, 5 reps with each hand touching. See you in the mountains running steep!•
#sportsmedicine #sportsandspine #movementmedicine #movement #mobility #strong #spine #strength #stability #california #injury #injuryprevention #prehabilitation #prehab #rehabilitation #rehab #veteran #legsfordays #tattoo #run #runner #trains #mountains #instadaily #instagood #🇺🇸 #suunto #ambit3 #fitandvicious #physio
•Single-Leg Excursion on an unstable surface💥 Runners spend most of their time on one leg, so let's do some injury prevention doing the same. Single-Leg excursion will challenge you in many ways, and a trail runner who is consistently on an unstable surface will reap some rewards. Go barefoot, engage that Big Toe. Dial in your breathing, no holding your breath here. What do we get in return? -Increased proprioceptive feedback in the foot and ankle✔️ -Increase intrinsic foot-muscle activation✔️ -Lumbo-Pelvic activation✔️ -Core/Kinetic Chain activation✔️ -Motor Control✔️ -Improve reaction time and focus✔️ -Balance✔️ If that's too easy, try this with your eyes closed and add another level of difficulty. 3x 10 reps on each foot, 5 reps with each hand touching. See you in the mountains running steep!• #sportsmedicine  #sportsandspine  #movementmedicine  #movement  #mobility  #strong  #spine  #strength  #stability  #california  #injury  #injuryprevention  #prehabilitation  #prehab  #rehabilitation  #rehab  #veteran  #legsfordays  #tattoo  #run  #runner  #trains  #mountains  #instadaily  #instagood  #🇺🇸 #suunto  #ambit3  #fitandvicious  #physio 
•Building on the Core Stability base we established over the last few weeks, today we added Bear Crawls🐻. A great motor control exercise that'll fire 🔥 you up.
-Shoulder Stability✔️
-Core Stability✔️
-Upper/Lower Extremity Coordination✔️
-Hip Mobility✔️
-Build Grit✔️
When you've mastered Bear Crawls at body weight, utilizing Kettlebells adds a different dimension of stability and focus that will make this Dynamic warm-up turn into a sufferfest. Enjoy!!• #fitandvicious #bear #bearcrawls #rehab #rehabilitation #prehab #prehabilitation #performance #strength #strengthandconditioning #endurance #strong #instagood #instadaily #LA #california #training #movement #movementmedicine #kettlebells #sportsmedicine #sportsandspine #🇺🇸
•Building on the Core Stability base we established over the last few weeks, today we added Bear Crawls🐻. A great motor control exercise that'll fire 🔥 you up. -Shoulder Stability✔️ -Core Stability✔️ -Upper/Lower Extremity Coordination✔️ -Hip Mobility✔️ -Build Grit✔️ When you've mastered Bear Crawls at body weight, utilizing Kettlebells adds a different dimension of stability and focus that will make this Dynamic warm-up turn into a sufferfest. Enjoy!!• #fitandvicious  #bear  #bearcrawls  #rehab  #rehabilitation  #prehab  #prehabilitation  #performance  #strength  #strengthandconditioning  #endurance  #strong  #instagood  #instadaily  #LA  #california  #training  #movement  #movementmedicine  #kettlebells  #sportsmedicine  #sportsandspine  #🇺🇸
•Goblet Squats💥For Runners? Absolutely.
A great structural exercise that can be utilized in many capacities depending on load and volume. For an endurance athlete GS are great for:
-Core/Lumbar spine stability✔️
-Scapular Stabilization✔️
-Shoulder Stabilization✔️
-Hip Mobility✔️
-Quadriceps/GMax Activation✔️
-Proprioception✔️
-Grip Strength✔️
Resistance training increases strength, joint health and decreases the risk of injuries especially in high mileage athletes. Why aren't you doing Goblet Squats?•
#🇺🇸 #rehabilitation #rehab #movement #movementmedicine #sportsandspine #sportsmedicine #cali #california #legsfordays #kettlebells #gobletsquats #veteran #endurance #run #runner #prehab #prehabilitation #enduranceconspiracy #fitandvicious #tattoos #suunto
•Goblet Squats💥For Runners? Absolutely. A great structural exercise that can be utilized in many capacities depending on load and volume. For an endurance athlete GS are great for: -Core/Lumbar spine stability✔️ -Scapular Stabilization✔️ -Shoulder Stabilization✔️ -Hip Mobility✔️ -Quadriceps/GMax Activation✔️ -Proprioception✔️ -Grip Strength✔️ Resistance training increases strength, joint health and decreases the risk of injuries especially in high mileage athletes. Why aren't you doing Goblet Squats?• #🇺🇸 #rehabilitation  #rehab  #movement  #movementmedicine  #sportsandspine  #sportsmedicine  #cali  #california  #legsfordays  #kettlebells  #gobletsquats  #veteran  #endurance  #run  #runner  #prehab  #prehabilitation  #enduranceconspiracy  #fitandvicious  #tattoos  #suunto 
•Can I fix my limited Ankle Dorsiflexion?
It depends. If there is a structural/osseous anomaly involved with the talocrural joint, probably not. But with tight posterior leg soft-tissue or a joint restriction, probably.
Runners with decreased ankle DF increase their susceptibility to injury because if there is lack of motion here, compensation in motion occurs in that kinetic chain. For example, increased incidence of local injuries like plantar fasciosis, medial tibial stress syndrome and ankle sprains are due to increased ROM in the sub-talar joint, hyperpronation.
More proximally at the knee we see increased valgus collapse at the knee which can leave you susceptible to non-contact ACL injuries and patella-tracking injuries (PFPS). Even as far up as the hip: lack of ankle dorsiflexion doesn't allow full hip extension and a full stride during gait.
Anyone having difficulty with their IT-Band? Been attacking the GMed without progress? Look to the ankle.
Foam rolling and stretching can help but try some self-ankle mobilization as part of your dynamic warm-up. Going barefoot would allow proprioceptive feedback and maybe a little more motion.
Half-kneeling position and heel within 6" of knee, transfer your weight to the front foot, keeping that heel planted. Feel the stretch and return.
Adding a chop with Indian Clubs is great to incorporate a full body warm-up including self-cues out of knee valgus, avoiding the clubs. Step out further, 12" and feel a good posterior hip capsule stretch.💥
-ankle mobility✔️
-posterior hip mobility✔️
With Indian Club chops:
-Core stability✔️
-Posterior chain activation✔️
-Ankle mobility✔️
Let's decrease injuries and increase our miles :)•
#🇺🇸 #injury #injuryprevention #prehabilitation #prehab #sportsmedicine #sportsandspine #movement #movementmedicine #california #instagood #instadaily #nike #indianclubs #mobility #ankle #mobilization #suunto #endurance #run #runner #proprioception #justdoit #cali #veteran #physiotherapy #physio
•Can I fix my limited Ankle Dorsiflexion? It depends. If there is a structural/osseous anomaly involved with the talocrural joint, probably not. But with tight posterior leg soft-tissue or a joint restriction, probably. Runners with decreased ankle DF increase their susceptibility to injury because if there is lack of motion here, compensation in motion occurs in that kinetic chain. For example, increased incidence of local injuries like plantar fasciosis, medial tibial stress syndrome and ankle sprains are due to increased ROM in the sub-talar joint, hyperpronation. More proximally at the knee we see increased valgus collapse at the knee which can leave you susceptible to non-contact ACL injuries and patella-tracking injuries (PFPS). Even as far up as the hip: lack of ankle dorsiflexion doesn't allow full hip extension and a full stride during gait. Anyone having difficulty with their IT-Band? Been attacking the GMed without progress? Look to the ankle. Foam rolling and stretching can help but try some self-ankle mobilization as part of your dynamic warm-up. Going barefoot would allow proprioceptive feedback and maybe a little more motion. Half-kneeling position and heel within 6" of knee, transfer your weight to the front foot, keeping that heel planted. Feel the stretch and return. Adding a chop with Indian Clubs is great to incorporate a full body warm-up including self-cues out of knee valgus, avoiding the clubs. Step out further, 12" and feel a good posterior hip capsule stretch.💥 -ankle mobility✔️ -posterior hip mobility✔️ With Indian Club chops: -Core stability✔️ -Posterior chain activation✔️ -Ankle mobility✔️ Let's decrease injuries and increase our miles :)• #🇺🇸 #injury  #injuryprevention  #prehabilitation  #prehab  #sportsmedicine  #sportsandspine  #movement  #movementmedicine  #california  #instagood  #instadaily  #nike  #indianclubs  #mobility  #ankle  #mobilization  #suunto  #endurance  #run  #runner  #proprioception  #justdoit  #cali  #veteran  #physiotherapy  #physio 
•Kettlebells. Kettlebells. Kettlebells. Get your scapula under control!
Try the Rack Hold: pull those Kettlebells into your chest, own them, and feel that posterior chain activate💥.
-Scapular Stability✔️
-Core Stability✔️
-Latissimus Dorsi, Middle/Lower Trapezius activation✔️
-Grip Strength✔️
-Mental toughness✔️
Pick them up and walk or stand there and watch the clock tic ⌚️•
#kettlebell #kettlebells #rackhold #rehabilitation #rehab #runner #instagood #injury #injuryprevention #run #endurance #fitandvicious #sportsandspine #sportsmedicine #movement #movementmedicine #🇺🇸 #stability #strong #instadaily #spine #california #cali #suunto
•Kettlebells. Kettlebells. Kettlebells. Get your scapula under control! Try the Rack Hold: pull those Kettlebells into your chest, own them, and feel that posterior chain activate💥. -Scapular Stability✔️ -Core Stability✔️ -Latissimus Dorsi, Middle/Lower Trapezius activation✔️ -Grip Strength✔️ -Mental toughness✔️ Pick them up and walk or stand there and watch the clock tic ⌚️• #kettlebell  #kettlebells  #rackhold  #rehabilitation  #rehab  #runner  #instagood  #injury  #injuryprevention  #run  #endurance  #fitandvicious  #sportsandspine  #sportsmedicine  #movement  #movementmedicine  #🇺🇸 #stability  #strong  #instadaily  #spine  #california  #cali  #suunto 
•Injury Prevention 101. Core Stability Workshop:
-Abdominal breathing✔️
-McGill Curl-Up✔️
-Dead-Bug✔️
-Side-Plank✔️
-Plank✔️
-Superman✔️
And Dynamic Warm-up drills.
Overall message: Strengthen low-back, abdomen, dial in breathing and keep moving•

#🇺🇸 #movement #california #sportsmedicine #sportsandspine #LA #strength #strong #strengthandconditioning #stability #movementmedicine #endurance #instagood #injuryprevention #prehabilitation #prehab #rehab #rehabilitation #runner #run #instagood #fit #fitandvicious #fitness
•Injury Prevention 101. Core Stability Workshop: -Abdominal breathing✔️ -McGill Curl-Up✔️ -Dead-Bug✔️ -Side-Plank✔️ -Plank✔️ -Superman✔️ And Dynamic Warm-up drills. Overall message: Strengthen low-back, abdomen, dial in breathing and keep moving• #🇺🇸 #movement  #california  #sportsmedicine  #sportsandspine  #LA  #strength  #strong  #strengthandconditioning  #stability  #movementmedicine  #endurance  #instagood  #injuryprevention  #prehabilitation  #prehab  #rehab  #rehabilitation  #runner  #run  #instagood  #fit  #fitandvicious  #fitness 
•Attention: sagittal plane athletes including cyclists and runners! Your training needs to include strength training in other planes of movement, which means frontal and transverse planes! Resistance training for endurance athletes reduces muscle imbalances, prevents overuse injuries and includes faster recovery time during training cycles.
The Lateral Lunge is a great strength exercise that accomplishes:
-frontal plane movement✔️
-glute max strength✔️
-quadriceps strength✔️
-hip adductor strength✔️
-core stability✔️
-hip mobility✔️
-ankle mobility✔️
Tip: you can do this as a body weight only exercise, with a Medicine ball or with my favorite, a Kettlebell!•
#prehab #rehab #prehabilitation #strengthandconditioning #medicineball #medball #lunge #legs #movement #fitandvicious #movementmedicine #sportsandspine #sportsmedicine #🇺🇸 #run #runner #endurance #cyclist #kettlebell #mobility #instadaily #california #instagood
•Attention: sagittal plane athletes including cyclists and runners! Your training needs to include strength training in other planes of movement, which means frontal and transverse planes! Resistance training for endurance athletes reduces muscle imbalances, prevents overuse injuries and includes faster recovery time during training cycles. The Lateral Lunge is a great strength exercise that accomplishes: -frontal plane movement✔️ -glute max strength✔️ -quadriceps strength✔️ -hip adductor strength✔️ -core stability✔️ -hip mobility✔️ -ankle mobility✔️ Tip: you can do this as a body weight only exercise, with a Medicine ball or with my favorite, a Kettlebell!• #prehab  #rehab  #prehabilitation  #strengthandconditioning  #medicineball  #medball  #lunge  #legs  #movement  #fitandvicious  #movementmedicine  #sportsandspine  #sportsmedicine  #🇺🇸 #run  #runner  #endurance  #cyclist  #kettlebell  #mobility  #instadaily  #california  #instagood 
•quick informal test: stand on two legs and hop onto one leg.
What happens❓
Can you control yourself❓What happens at your toes, foot and ankle❓
What happens at your knee, hip and back❓
-hyperpronation❓
-knee valgus❓
-hip hike or drop❓
-lumbar spine flexion or extension❓
-arms flailing and wobbling all over the place❓
Based on that information gathered we can predict musculoskeletal injuries and give corrective exercises to prevent them.
For example, hyper pronation or excessive navicular drop at the foot is predictive of plantar fasciitis, MTSS and ACL injuries. Focus locally on strengthening the intrinsic foot muscles and work globally up the kinetic chain to strengthening core and pelvic stabilizers.
Why is this important❓ Doesn't running and cutting take place on one foot (among other movements)❓Shouldn't you be a one foot master❓• •Doing this test with eyes closed can give you even more information•

#🇺🇸 #❓ #runner #run #strong #rehabilitation #rehab #prehab #movement #movementmedicine #sportsmedicine #shortshorts #strength #instadaily #california #sportsandspine #barefoot #suunto #balance #endurance #enduranceconspiracy #fitandvicious #cycling
•quick informal test: stand on two legs and hop onto one leg. What happens❓ Can you control yourself❓What happens at your toes, foot and ankle❓ What happens at your knee, hip and back❓ -hyperpronation❓ -knee valgus❓ -hip hike or drop❓ -lumbar spine flexion or extension❓ -arms flailing and wobbling all over the place❓ Based on that information gathered we can predict musculoskeletal injuries and give corrective exercises to prevent them. For example, hyper pronation or excessive navicular drop at the foot is predictive of plantar fasciitis, MTSS and ACL injuries. Focus locally on strengthening the intrinsic foot muscles and work globally up the kinetic chain to strengthening core and pelvic stabilizers. Why is this important❓ Doesn't running and cutting take place on one foot (among other movements)❓Shouldn't you be a one foot master❓• •Doing this test with eyes closed can give you even more information• #🇺🇸 #❓ #runner  #run  #strong  #rehabilitation  #rehab  #prehab  #movement  #movementmedicine  #sportsmedicine  #shortshorts  #strength  #instadaily  #california  #sportsandspine  #barefoot  #suunto  #balance  #endurance  #enduranceconspiracy  #fitandvicious  #cycling