Weak Pelvic Floor , Lower Abs and Inner Thighs and How to lift and relax the muscles? ⬇️ To strengthen your pelvic floor muscles, lie comfortably and squeeze the muscles 10 to 15 times with core engagement with the soft pillow . Do not hold your breath or tighten your stomach, bottom theb progress to engage inner thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds. One of the most common treatment recommendations includes exercising the muscles of the pelvis and activate deep inner thigh mUscles combine with Kegel exercises to strengthen or retrain pelvic floor muscles and sphincter muscles can reduce stress leakage Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest between sets of squeezes. After a few months, you should start to notice results. You should keep doing the exercises, even when you notice they're starting to work. 😍 🦋Like 🦋Save 🦋Share 🦋Execute Follow me for more @anniepilatesphysicaltherapist Do you know that there is a correlation of back pain and weak core ? My course @thebackmasterclass is currently close but uou can Join once i re-open on April, sign ip to be part of my early bird Waitlist The Entire Blueprint of my Core and Back Immersion Therapy (CBI Therapy) I Will be revealing the EXACT steps you need to Regain a Stronger Core and Posture without Back pain. As I discussed in my previous videos I talked about why Core and Back Immersion Therapy (CBI Therapy) , how to use the Pillow to have a low impact rehab and to start improving the stability of your weak back Sign up link on my bio on my website and be part of My newsletter to learn more. @anniepilatesphysicaltherapist #stressincontinence #bladderproblems #bladderhealth #kegelexercises #kegels #coreworkout #beginnerworkout #pelvicfloorexercises #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloordysfunction #pelvicfloorhealth #pelvicfloormuscles #urinaryincontinence #pilates #yoga #beginneryoga #womenshealth #womensupportingwomen #womenempowerment #physicaltherapy #physicaltherapist #backpain #backpainrelief #backpainexercises https://www.instagram.com/p/CadN12lumvL/?utm_medium=tumblr
Peace out Denver - thanks for hosting all the PTs this week.
I didn't get to ski, but I connected with so many colleagues (past and new ones!). I am coming back with new knowledge, strong ideas and the energy to help push forwards current practice. The people we work with deserve it and PTs can do a lot!
There are many factors that come into play when it comes to running well, running fast, and (perhaps most importantly) running injury-free. This is where cadence comes in. Most runners nowadays have likely heard of cadence. Until sometime in the 80s, the word was mostly uttered as no more than a casual aside held over soggy cups of warm Gatorade. But in recent years, the topic has been given much more study and consideration. Cadence is the speed or rate at which your feet hit the ground over a period of time. Another way to look at it is the number of steps you take per minute. While runners can often get bogged down in all of the ways they can track their run data now, this metric is one that is worth a second look. I will use my own tale of pain to illustrate why.
For the past year, I had been running injury free. I was training consistently and had run many miles at least five times a week, every week, for at least a year. Then a friend who I hadn't run with before asked me to go on a run with him. I don't normally run with other people, but I took him up on the invitation. We had 20 miles planned that day. While we were running on that ill-fated day, I realized his goal pace for that run was much slower than what I was used to running. At the time, I didn't think this would be a problem. The run went fine, but at the end of it I noticed a strange pain in my ankle. The next day, it was difficult to walk without a searing ache snaking through the inside of my ankle like some kind of dark convoy being led straight into a pain cave. All I could think was, "What happened?!"
As a physical therapist, I started analyzing the run to figure out what went wrong. I needed to figure out why walking was difficult when just a few weeks prior I had run my fastest marathon time ever.
In the end, it all came down to cadence.
Thinking about how I was running with my friend and looking at my run data from my watch, I realized I had changed the way I was running to better match his speed. Instead of just putting less power through my legs, I had slowed my cadence and was actively braking my speed with every step. This meant more force going through my legs. Over the course of 20 miles, this equated to a drastic increase in impact on my bones, and an injury that lasted for months. This is all something that I knew could happen. I often coach patients who are returning to running on the benefit of increasing their cadence rate. So here I am now - finally healed and offering you this article to help prevent the pain that I got to enjoy for a few months.
Studies show that increasing your cadence decreases the ground reaction force (think, impact) going through your legs. A great deal of elite-level runners run with a cadence of at least 180 steps per minute or more. In addition to lowering the impact on your knees and the rest of your legs, increasing cadence has other benefits as well. Often when working with runners in our clinic, I find that simply increasing their cadence can help correct a lot of other problems with their running form. Over-striding, or reaching too far forward with your legs while running, is one of the big problems increasing cadence helps to correct. Ideally, your feet should be landing more or less underneath your hips. By having quicker steps, you have less time to reach out with your legs, and so your footfall becomes more optimal in most cases. This can especially be of benefit when running on trails. In Hawaii, many of the trails are covered in roots, rocks and any number of fun things to trip over. By quickening your steps, you will become lighter on your feet and more adept at being able to change your angle or quickly step over a possible toe-smasher.
With all good things comes a caveat, however. It's also important to consider this point: if it ain’t broke, don't fix it. If you have been running for years without injury and have a somewhat slower cadence - you keep doing you. There are professional runners out there who run below the "holy grail" number of 180. It is not a cure-all, and shouldn't be considered as such. Every athlete is different and this should be just one more tool in your toolbox to aid in injury prevention. I am not a big proponent of changing things just to change them. Altering cadence may be most beneficial for the runner who is perpetually injured (most studies show that well over half of all runners eventually sustain an injury.) By trying out a quicker cadence, you may be able to help yourself step off the injury train and start gliding down the road of pain-free running.
So how to get started? The easiest way is to use something you probably take with you on most runs: your phone. There are plenty of free metronome apps out there you can download. Get one of those, set the beat to 180, and start running. As you run, try to match your foot-fall with the sound of the metronome beat. At first it may seem like you are running like a cartoon character. Your feet will probably feel like they're going much faster than they want to. Also, be prepared to be a little more winded than usual - that's OK. After a few runs like this, your body will start to adapt and you will be able to settle into your new cadence. After a week or two of regular running with a faster cadence, you most likely will no longer need the metronome to keep your feet moving quickly.
We hope this guide helps lower your chances of getting injured while you are out there running. But if an injury does occur, you can see your physician for a physical therapy referral to Jaco Rehab.
My biggest tip for future students is to go to a cheap school. Honestly unless that program has the exact rotation or some connection that you really want, it probably isn't going to be that worth it. Go to the school that you get a scholarship at. Being in student debt is not worth it. Are you happy with the school you went to? #physicianassistant #paschool #pastudent #nursepractitioner #nurse #mursing #medstudent #medicalstudent #doctor #surgeon #anatomy #pharmacist #physicaltherapist #greysanatomy (at Los Angeles, California) https://www.instagram.com/p/B1U0vwuBTIz/?igshid=f3mn861wus7j
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The Glute Med... such an underrated muscle. . So there is a lot of talk out there about this special muscle, and yes it is special. What does it do? Well, in short, it assists in hip abduction (moving the leg away from the body) and external rotation (when the hip is flexed), and it plays a pivotal role in pelvic stability. . Most people really don't know they are weak. As runners, we tend to train in one plane of motion. It has finally caught on a little bit to add multi planar movements into training programs which helps immensely. So if you don't specifically train it, the glute med can get weak. It can also get weak from tight hip flexors. Regardless of the reason, we need to get it back! . So how do you know if you are weak? One of the best ways to tell is to have someone watch you do an overhead squat or just a squat. Weak hips show up if ur knees go in. Another way to tell is to check out some of your running photos. Have you seen one where the hip drops on the opposite side of the leg you're standing on? Weak hips can also show up in flat feet. . If you don't think you are weak, it's still a great idea to add targeted glute med exercises to ur training. Bonus? A lot of them can be done anywhere, without any equipment. . There are so many great exercises for this. I picked 3 versions of fire hydrant for this post. I'm sure you have seen these before. I will add more of my favs in future posts. . 1. Standing banded: Advanced- please don't try this if you are just beginning. This is a progression. It combines balance, coordination, & strength. Good form is essential. . 2. Quadruped: Intermediate- be careful not to sway your back or move your body too much. Be cognizant of what you are doing. It should burn! Add a band to make it harder. . 3. Side lying: Beginner- don't rotate ur trunk. Upper body should be stable. If that is difficult, back up to a wall. Add weight to ur thigh to make it harder. . These ex should burn! Especially if done after ur workout. As always, questions welcomed! #roadrunnersports #physicaltherapy #physicaltherapist #rehab #glutes #runnergirl #physiogirl #workouttips #runningtips #prehab #injuryprevention #runbetter #homegym
