Musculoskeletal

Physical Therapy

What are the best ways to realign vertebrae if you can’t access a chiropractor?

Unlocking Spinal Mobility: Alternatives to Chiropractic Adjustments

This is a great question and one that we receive a lot. Now, we don't that's a little bit of a misnomer that we're going to be able to realign things. When you get an adjustment at a chiropractor, from a physical therapist, or whatever, the case may be, the vertebrae themselves are not actually realigning. In the sense that, you know, you have one vertebrae here and the other one here and there shifted, and then alignment brings them back. The reason is, is that we're simply not powerful enough to create that adjustment many times, it's going to be much smaller I'm than that and much of the time. What's actually happening is you're helping to facilitate more movement between the two. So that when you go out there and do your activities or whatever the case may be, that your spines may be a little Freer to move or simply can just help with with relieving some pain. So, without saying, chiropractor other great ways you can do, that is simply by by practicing a daily Mobility routine. So that things don't sort of get sort of Stuck in sticky and the in the best type of Mobility Retreat routine. Excuse me maybe getting assessed by a professional and in seeing where your areas of improvement are that you can work on. So that this feeling of needing to be adjusted, sort of Speak, doesn't continue to occur.

Chiropractic adjustments don't necessarily realign your vertebrae, but can help facilitate more movement between them. You can also practice a daily mobility routine to help improve your spine health and reduce the need for adjustments.

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A common misconception is that we can realign vertebrae ourselves without the help of a chiropractor. In reality, when you receive an adjustment, the vertebrae are not physically realigning. We don't have the power to make such precise adjustments. Instead, adjustments often facilitate increased movement between the vertebrae, allowing for freer movement and potential pain relief.

If you don't have access to a chiropractor, one effective approach is to incorporate a daily mobility routine. This helps prevent stiffness and promotes better movement. Consider seeking professional assessment to identify areas for improvement and focus on those specific areas in your routine. By addressing mobility and working on areas that need improvement, you can reduce the need for frequent adjustments.

The Surprising Power of 10,000 Steps for Fitness Recovery

So 10,000 steps a day is really just a generalized recommendation part of that is because it's a nice round number. So that's great but what we're seeing there's actually some research to show that 10. Having going 10,000 steps a day or more. Sometimes it is more actually helps facilitate or promote some healthy recovery between workouts etcetera, really the number you probably don't want to cross as 15,000 if weight training is. Your main or muscle, gains your main main goal. Because then you, when you get beyond that, you get into more of like a catabolic situation, where your may be breaking down a little more than you want to if muscle gain is your goal. But if fat loss, of course the goal, then there's, you can go a little bit beyond that as well.

10,000 steps a day is generally recommended for promoting healthy recovery between workouts. However, if muscle gains are the goal, 15,000 steps a day should not be exceeded. If fat loss is the goal, then you can exceed 15,000 steps a day.

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The recommendation of taking 10,000 steps a day is a generalized guideline, partly because it's a nice round number. However, research suggests that going for 10,000 steps or more per day can promote healthy recovery between workouts. It's important to note that if your main goal is weight training or muscle gains, you may not want to exceed 15,000 steps. Going beyond that threshold could potentially lead to a catabolic situation where muscle breakdown may occur more than desired. On the other hand, if your goal is fat loss, it is possible to go beyond 10,000 steps.

How can you reduce chronic inflammation on the patellar tendon?

Reducing Chronic Inflammation: Understanding and Addressing Root Causes

Hey Jonas, that's a great question and as was alluded in a previous post, getting an idea of what the root causes of the patellar tendon inflammation. Maybe is going to be the most important factor because there's always going to be a. Why behind why stress may be accumulating on a jolt on an area on a joint on a tendon. And so, for some reason, a lot of inflammation and stress is continuing to accumulate on your patellar, Tendon that goes beyond of your body's ability to tolerate. And so we want to figure out where is that undue stress that we maybe can't handle and is it something to do with the way we move? Maybe, perhaps, you're loading your knees and excessive fashion, where you're using them more than maybe you, otherwise need to, and your hips are contributing to the way you move as often as they need to as an example. So when we can figure out why stress is continuing to accumulate on your patellar tendon, More than maybe otherwise needs to, we can then address that and then get the amount of stress being put onto our patellar, tendons, within a range of what our body can can tolerate. And then, once you figure that out, then you can even improve the capacity of loading for what your patellar tendons can handle by slowly teaching it to adapt to more stress over time. Hopefully that helps answer your question and keep them coming.

To get to the root cause of patellar tendon inflammation, it is important to identify and address any undue stress or excessive loading being put onto the knee. This can be done by slowly teaching it to adapt to more stress over time.

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To reduce chronic inflammation on the patellar tendon, it's important to identify the root causes of the inflammation. Understanding why stress is accumulating on the tendon beyond your body's tolerance is crucial. This may involve examining movement patterns and identifying any excessive loading on the knees or inadequate contribution from the hips.

Once the underlying causes are determined, steps can be taken to address them and ensure that the amount of stress on the patellar tendon falls within a manageable range. Additionally, gradually increasing the tendon's capacity to handle stress over time can be beneficial.

By addressing the root causes and gradually improving the tendon's ability to handle stress, chronic inflammation on the patellar tendon can be reduced.

What are your top 3 stretches or prehab exercises that every Masters swimmer (pool and open water) should be doing?

Unlock Your Potential: Key Prehab Exercises for Masters Swimmers

Hey, every I see that nobody's answered this one yet. So wanted to take a stab at it and really, you know, I always hesitate to say hey what are your top 3 exercises or stretches or really much of anything in regards to that for a general group of people and part of that is because we're all individuals. We all have our individual strengths weaknesses, things that we want to work on and you know, the an injury histories as well which is something really To be cognizant of. So, my greatest recommendation would be to see a professional and see, hey, okay, where can I get my movement? Assess and see where are my range of motion, restrictions where any strength deficiencies anything like that? Where I can decide, we're going to get the most bang for my buck in terms of my own program. With that being said, it really depends on what stroke you're also doing. So if you're a freestyle swimmer as an example, you need a lot of overhead mobility and if you're doing breaststroke might not be necessarily the the same prerequisite and and but in that case, there's going to be some other prerequisites that are going to be more essential for you. So it does depend on that. But let's say you're doing a good amount of freestyle, backstroke. That kind of thing at something to promote overhead Mobility will be huge. Specifically a stretch or drill that promotes increased lat. Length is going to be big because if you have stiff lats, that can limit your ability to get overhead. So any sort of there's a drill called a reach role in lift as an example that promotes Just mad or side lengthening which is going to be very important for somebody in swimming situations which is a muscle. That's commonly is stiff in that situation and that might be a place where I would start.

My recommendation would be to see a professional and get a movement assessment to determine where your range of motion, restrictions, strength deficiencies, etc. are so you can decide the best exercises to do for your individual needs. Depending on the stroke, exercises that promote overhead mobility such as the reach roll and lift drill will be beneficial.

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As a Masters swimmer, it's important to note that individual needs and goals can vary. It's recommended to consult with a professional to assess your specific movement, range of motion, and strength deficiencies. They can help create a personalized program that suits your needs and injury history.

The exercises and stretches that are most beneficial will also depend on the strokes you primarily perform. For freestyle swimmers, overhead mobility is crucial. Promoting increased lat length can be helpful, as stiff lats can limit overhead movement. One example of a drill is the reach, roll, and lift exercise, which focuses on side lengthening and can improve flexibility in the lats.

However, it's important to remember that these recommendations are not one-size-fits-all. Seeking professional guidance will ensure that you target the areas that will provide the most benefit for your specific swimming needs.

What kind of strength training should one do to improve power on a TT bike?

Unlock Power on Your TT Bike: Ideal Strength Training Moves Revealed!

This is a great question. So when we think about the kind of strength training that we need to do to improve power in a time trial bike, we want to think about the positions that our bodies going to be in when we're on that sort of a bike. We're in extreme ranges of hip flexion. So, and ranges of hip flexion, and we don't ever really fully achieve full hip extension on the movement. So, we need to think about movements or we can achieve a large range of motion into hip flexion during our strength, training exercises, all such as split squats specifically, when the front foot is, elevated is a great solution because it's going to train and ranges of those hip flexion positions, as well as bottom of the range of motion with lunges and, and lower body, exercises of that nature.

We want to focus on exercises that train a large range of hip flexion, such as split squats with the front foot elevated. Lunges are also great for training lower body strength and the bottom range of motion.

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To improve power on a time trial bike, it's important to focus on strength training exercises that target the specific positions and movements used while riding. Since time trial bikes involve extreme ranges of hip flexion and limited hip extension, exercises that emphasize hip flexion are key.

One effective exercise is the split squat, particularly when performed with the front foot elevated. This exercise allows for a larger range of motion in hip flexion, mimicking the position on the bike. Lunges and other lower body exercises that work the bottom range of motion can also be beneficial.

By incorporating these exercises into your strength training routine, you can target the muscles and movements necessary to improve power on a time trial bike.

What do most people misunderstand about human movement?

Unlocking the Truth: No Wrong Way to Move

This is a great question. I see, we already have several answers here, which is awesome. Because, you know, this is a very open-ended question when go a lot of directions. And one thing, I definitely want to add in that, a lot of people understand Miss understand, is that there's really no wrong way to move, we're often taught. They, this is the right way and this is the wrong way to move or do something and that's simply not the case. I'm your body wouldn't have the ability to move in a certain way, but was wrong. It's just that we need to understand that there's certain movement, strategies, that are maybe most Appropriate for the activity activity at hand. And if somebody's not having any problems, any symptoms, they're successful in what they do, then, you know, maybe we don't necessarily need a change it for change sake.

There is no wrong way to move, but certain movement strategies are more appropriate for specific activities. If you're successful and not having any issues, then maybe a change isn't necessary.

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A common misunderstanding about human movement is that there is a right and wrong way to move. Many people are taught that certain movements are correct while others are incorrect. However, this is not entirely true. Our bodies have the ability to move in various ways, and it doesn't mean that any particular movement is inherently wrong.

Instead, what we should consider is that certain movement strategies may be more appropriate for specific activities. If someone is not experiencing any issues or symptoms and is successful in their movements, there may not be a need to change it just for the sake of change.

It's important to recognize that movement is diverse and individualized. What matters most is finding movement patterns that work well for each individual and support their overall well-being and success in their activities.

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