EverCore

Keeping you healthy, happy, and fit! 

[evercorelife]

Ankle Rehab- Today we are featuring a post from Physical Therapist, Dr. Teddy Willsey. - Exercise buckets — The exercises above all check specific boxes when we categorize movements by their stress / stimulus and outcome / adaptation goal. . The floating heel movements help to train the supinators, plantarflexors, and inverters of the foot and ankle. All of which are associated with power production and foot/ankle stability. . The single leg strength movements encourage dorsiflexion, controlled eversion, and the force attenuation range of motion requirements of the lower leg. They’re also essential in maintaining and rebuilding fitness. . And finally, the isolated band inversion helps to more specifically build robustness of the posterior tibialis muscle and tendon, an area that takes on a lot of stress in a soccer player, and was previously symptomatic. . My guy @jacob.macdonald1 has been crushing his post surgery ankle rehab and is also lookin fly w his new haircut.💇‍♂️ . #TeddyTalksAnkles #StrengthCoachTherapy If you need physical therapy or a good strength training program, contact physical therapists like @strengthcoachtherapy or @dr.marcrobinson for in-person or online training (at San Diego, California) https://www.instagram.com/p/CVyJ17EPyPT/?utm_medium=tumblr

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GROIN PAIN?! 😫 Who’s had it?! 🙋‍♀️ Today’s post features videos and a writ-up by Doctor of Physical Therapy @docjenfit Did you know there are AT LEAST 9 different diagnoses that could be happening that cause some form of groin pain?!? 😱 So when we say, there’s no one-size-fits-all plan for your groin pain (or pain in general)... WE MEAN IT! To learn about all the various types of groin pain, tune into the latest episode on The Optimal Body Podcast where @drdomdpt & I break down ALLLLL of those 9 diagnoses AND examine what could be the possible cause to some of these groin type pains! LINK IN BIO👆 Is it tight? Is your hip range of motion in general quite limited? (PSST... “normal” is ~45 degrees of external range of motion & ~30-40 degrees of internal range of motion) Is it weak? How is the connection from the foot to the hip? One thing I didn’t review was the pressure system from the core encompassing your pelvic floor to how the hip and muscles surrounding your pelvis move. Yup! There’s still MORE of what could be causing pain 😳 1️⃣ I recommend tuning in to learn more and understand possibly what type of injury your groin pain could be falling into 2️⃣ For a direct diagnosis on YOUR pain, see a local physical therapist 3️⃣ Explore your body! The only way to understand what is missing or may be tight/weak is to continue exploring & learning!! So proud of the #GratefulForMyBody Challengers who are taking on the opportunity to learn & explore this month. There’s still time to join!! Link in bio 👊 #docjenfit #move2improve #theoptimalbody https://www.instagram.com/p/CTnmIMkoWJo/?utm_medium=tumblr

[evercorelife]

GROIN PAIN?! 😫 Who’s had it?! 🙋‍♀️ Today’s post features videos and a write-up by Doctor of Physical Therapy @docjenfit Did you know there are AT LEAST 9 different diagnoses that could be happening that cause some form of groin pain?!? 😱 So when we say, there’s no one-size-fits-all plan for your groin pain (or pain in general)... WE MEAN IT! To learn about all the various types of groin pain, tune into the latest episode on The Optimal Body Podcast where @drdomdpt & I break down ALLLLL of those 9 diagnoses AND examine what could be the possible cause to some of these groin type pains! LINK IN BIO👆 Is it tight? Is your hip range of motion in general quite limited? (PSST... “normal” is ~45 degrees of external range of motion & ~30-40 degrees of internal range of motion) Is it weak? How is the connection from the foot to the hip? One thing I didn’t review was the pressure system from the core encompassing your pelvic floor to how the hip and muscles surrounding your pelvis move. Yup! There’s still MORE of what could be causing pain 😳 1️⃣ I recommend tuning in to learn more and understand possibly what type of injury your groin pain could be falling into 2️⃣ For a direct diagnosis on YOUR pain, see a local physical therapist 3️⃣ Explore your body! The only way to understand what is missing or may be tight/weak is to continue exploring & learning!! So proud of the #GratefulForMyBody Challengers who are taking on the opportunity to learn & explore this month. There’s still time to join!! Link in bio 👊 #docjenfit #move2improve #theoptimalbody https://www.instagram.com/p/CTnlWnrouuB/?utm_medium=tumblr

[evercorelife]

INTERNAL) SNAPPING HIP SYNDROME 🎁 Today’s post features a video and caption by @thephysiofix 📍Snapping Hip Syndrome is a dysfunction where you feel a “snap”, “pop” or “click” when performing various hip movements. There are 2 main types: internal & external. Today we'll be talking about Internal Snapping Hip Syndrome and the main culprit... the iliopsoas tendon. 📍The iliopsoas tendon is made of 2 muscles at the front of the hip: the iliacus & psoas major. What happens is when you move your leg up and down (or sometimes side to side / rotation), a click may happen in the front part of the hip which is essentially the iliopsoas tendon moving over the bony prominence. ↪️Now, most people don’t have any pain with this, but if you do you may need to see a healthcare professional and make sure it’s not a labral tear or a FAI (impingement). 📍Clicks and pops are very normal, but if you want to work on it, I recommend starting to address this by incorporating some core control and hip flexion exercises, eccentrically, isometrically and concentrically in both the shorten and lengthened state. 1️⃣ Modified Heel Tap Deadbugs 2️⃣ Reverse Crunch 3️⃣ Single Leg Hip Flexion 4️⃣ Seated Hip Flexion Hurdles 5️⃣ Standing KB Hip Flexion Lifts 6️⃣ Banded Plank Hip Flexion 7️⃣ Banded Deadbugs ❤️ Like, comment, save & tag a friend that could use these exercises ❤️ #prehab #injuryprevention #fai #hippain #hiprehab #hipexercises #labraltear #hipflexors #hipflexorstretch #corecontrol #corestrength #corestrengthening #snappinghip (at San Diego, California) https://www.instagram.com/p/CSuDuDplhFA/?utm_medium=tumblr

[evercorelife]

Have you been diagnosed with arthritis? Did your doctor tell you that you have “bone on bone arthritis?” Other than medication, how are you controlling your symptoms? Joint pain could be osteoarthritis, rheumatoid arthritis, or neither. Both of these conditions are linked to inflammation of the joints. Rheumatoid arthritis is an autoimmune condition associated with an out-of-control immune system that leads to inflammation of multiple joints in the body. Exercise and nutrition are factors within your control to reduce inflammation and keep your joints healthy so you can enjoy sports, walking, playing with your kids, playing video games, sex, working out, or anything else that makes you happy. For information about how turmeric can help you fight inflammation, check out www.activeatoms.com (at San Diego, California) https://www.instagram.com/p/CPgfDXgs37z/?utm_medium=tumblr

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Feel Your Glutes- Try these three exercises to strengthen your glutes at home with resistance bands to reduce your risk for knee and hip injuries. ⛹🏻‍♀️ When performing glute exercises, try to focus on using your glute muscles. Sounds obvious, but it’s easy to use your hamstrings since both the hamstrings and glutes extend the hip. Try to relax the back of your thighs and squeeze your booty for each repetition and hold for 3 seconds at the top portion of the movement. 🍑 In the real world, you’ll use both your hamstrings and glutes for many activities, but it’s beneficial to isolate each muscle when doing prehab or rehab exercises if you are trying to target those muscles and reduce your risk for injuries. 🎯 We know it can be hard to feel the glutes during an exercise. What tips or tricks can you share with everyone to “feel your glutes” with a particular exercise? 📢 (at San Diego, California) https://www.instagram.com/p/CPRiVgRss2k/?utm_medium=tumblr

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Are your hips or lower back feeling stiff? The feeling of stiffness, soreness, or pain can be influenced by weakness in your hips, glutes, and core. Conditioning your core will likely reduce your risk for lower back and hip injuries. The exercises in this routine will target the glutes (mostly the hip extensors) and muscles that stabilize the spine like the abdominals, obliques, multifidus and others. You can use this workout as a warm-up for leg day at the the gym by using cables with an ankle strap or you can use resistance bands with an ankle strap. We want to continue building a community with strong minds and bodies. Feel free to tag us in your workouts so we can share your workouts in our stories to motivate others to prehab, rehab, and strengthen their bodies. You can also tag us in your stories if you want us to share your accomplishments and journey. If you want to connect with our community, click the link above to join one of our free support groups. (at San Diego, California) https://www.instagram.com/p/CO_V3EqsivB/?igshid=1bp7oasouywxd

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One of the goals of Evercore Injury Recovery is to help you advocate for yourself. Doctors are human so they can make mistakes. Most of the time, they have your best interests at heart, but a visit to your doctor can still be a frustrating experience due to various reasons. Use these 6 basic tips to advocate for yourself and increase your likelihood of a successful visit to your doctor. https://www.instagram.com/p/CO6B-H9smJQ/?igshid=1xpmm6qtdq0qy

[evercorelife]

Stiff upper back (thoracic spine)? Our thoracic spine is naturally the least mobile part of our back because, along with the rib cage, it is responsible for protecting our lungs and heart. Too much sitting or standing with bad posture can make our thoracic spine even more immobile and exacerbate kyphosis (hunchback). When we have an immobile thoracic spine we can compensate with excessive mobility in the cervical spine (neck) and lumbar spine (lower back). This can cause back and shoulder pain, poor spinal alignment, and tight chest muscles. It’s important that we take time to create both mobility and strength in our thoracic spine area. Here are 3 exercises you can do for your thoracic spine. What questions do you have about your thoracic or spine health? (at San Diego, California) https://www.instagram.com/p/COwIRDNsTJe/?igshid=h5bwd6i6bp68

[evercorelife]

Have you ever felt your shoulder pop in and out of place? A shoulder dislocation occurs when the head of the humerus completely slips out of the joint wither forward (anterior) or backward (posterior). A shoulder subluxation occurs when the head of the humerus partially slips and usually slides back into place. A shoulder dislocation needs to be relocated by a doctor and surgery may be needed to stabilize the shoulder if it keeps happening. Want to avoid surgery? A non-surgical option to increase shoulder stability is to perform regular exercises to strengthen the rotator cuff and muscles of the scapula. The exercises in this post show a few ways to increase shoulder stability so you can reduce your risk of dislocating the shoulder again. How did your shoulder dislocate? I wonder who has the craziest story. (at San Diego, California) https://www.instagram.com/p/COtoIAwM1Vh/?igshid=radl0mhjjq96

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In the injury recovery world, your best may not feel like it was good enough but that’s normal. You are not a machine. You can’t predict or control every variable. What best effort did you give last week that fell short of your expectations? (at San Diego, California) https://www.instagram.com/p/COsz9XxMDvY/?igshid=1tljv7woum3a6

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Yesterday, I evaluated someone who was told by another health care provider that she was fat and if she lost weight her knee pain would go away. According to this patient, the main reason she gained weight was from physical inactivity because exercise and walking aggravated her knee. She wasn’t lazy or unmotivated. There were obstacles in her way. Her mountain is steeper than others because she has to overcome an injury before she can lose weight. Don’t feel lazy, inadequate, or broken because someone doesn’t understand the obstacles you must overcome to accomplish tasks that seem simple to others. https://www.instagram.com/p/COik6GcMHF7/?igshid=6iwq9wetg6d9

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Do you struggle with sciatica? Do your best to avoid death by a thousand cuts. Okay, that’s a bit dramatic but small repetitive movement can irritate the nerve roots in the lower back causing pain to shoot down the leg(s). Instead of letting uncontrolled daily movements chip away at your body like a slow death by a thousand cuts, learn how to control your movements. For example, let’s take a look at a simple hip flexion exercise like the one in this video. At first glance this movement seems simple yet many people lean back or sideways with their torso, overarch their lower back, let the pelvis drop on one side, or compensate with another movement. Letting the pelvis drop down on one side while walking for many years may lead to problems in the lower back and hips over time. Your lower back is really strong and will tolerate incredible loads in moderation. But don’t add unnecessary load on it with uncontrolled movements. If you want to reduce irritation to the nerve roots and sciatic nerve then control your daily movements. (at San Diego, California) https://www.instagram.com/p/COYuDYksSqs/?igshid=1xhxokiat3ocb

[evercorelife]

Sciatica and back pain. Sneezing, coughing, bearing down while using the bathroom 💩 and holding your breath while lifting weights increases pressure exerted on the intervertebral discs. This excessive pressure can be exacerbated when the spine is flexed or rounded. So try your best to maintain an upright spine when doing these activities to reduce your risk of “throwing out your back” or irritating the nerve roots in the lower back which causes sciatica. It’s inevitable you’ll flex or round the spine during these activities but try to minimize it. Also, you can try stretching or bending backwards after bent-over activities to help realign the spine. If you are in need of support with sciatica or lower back pain, then join our free support group. We can’t help you if your shart your pants, but we can help you improve your quality of life if you struggle with pain. The link to join is in our bio. (at San Diego, California) https://www.instagram.com/p/CN-U6gBseCo/?igshid=9xyw61f4cttk

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Fractured ankle? (Save these tips for faster healing) Bouncing back after an ankle fracture will take time as the bone, ligaments, and tendon heal. Follow your weight bearing precautions, listen to the recommendations of your surgeon and physical therapist, don’t be embarrassed to use a knee scooter, establish sound nutrition habits, and take evidence-based supplements to fill in the gaps. For more tips to rehab after a fractured ankle, join our free support group on Facebook using the link above. https://www.instagram.com/p/CN0dAchM4x3/?igshid=1xiuy0lbr9dw7

[evercorelife]

How can you return to sports safely after a meniscus tear? Put simply, cautiously. It will take time and I don’t believe you should rush the process. In our meniscus tear support group with around 3K members, I’ve read many stories of persistent knee pain after returning to sports without proper training. Minimizing unnecessary load on the knee when returning to sports can help you transition back to your favorite activities successfully. The exercises in this post highlight the importance of strong quadriceps, glutes, and control of body mechanics while jumping and running to slow the progression of knee arthritis and reduce the risk of re-tearing the meniscus. If you want to connect and learn from thousands of others with meniscus tears, then join our meniscus tear support group on Facebook sponsored by Evercore and Active Atoms. The link to see our groups is in our IG bio above. To your health, Dr. Marc, PT (at San Diego, California) https://www.instagram.com/p/CNsJP11sWQ5/?igshid=316nirm0jb5h

[evercorelife]

What else would you add? (at San Diego, California) https://www.instagram.com/p/CM2r0twsokq/?igshid=1wftz6n0koqcz