Whealth

Need help with your feet and ankle pain too? Message FOOT for our free foot series link. Here's what to do if you ever have shin splints! Massages are great for temporary relief. Make sure not to massage too hard, as that can inflame things a bit more. Then, we want to add strength and consider adjusting our gait (how we walk or run). Sometimes, simply reducing our stride length can make all the difference. Keep in mind that can be beneficial to strengthen all of the muscles around the lower leg and foot, not just the one shown in this video! A simple way to do this is to balance on one leg and toss a ball back and forth with a friend. #shinsplints #Running #legpain #athletictrainer #athlete #sports #personaltrainer

Middle Split Progression! David @movementbydavid takes me through an impromptu middle-split progression. 1 have been following this progression twice weekly for the last 2 weeks and making some incremental gains. Looking for some help with your hips? Message us “hip” for more exercises. I already have a decent base to start with, but it doesn't make these moves any easier. What's the point of learning the middle splits? Improved flexibility and strength in the hips will help to reduce your risk of injury. This is true of all joints in the body. However, we must progress to this point slowly and incrementally. There is no need to "force" any positions that may feel painful. Steps: Warm up and do 10-20 Alternating Side lunges or Cossacks. 60-120 second butterfly stretch - lift the butt off of the ground if this is easy. 10-20 Elephant Walks on each side with your hips shifting to the side. 60-120 second Pancake - active (using your own muscles to get lower) or passive with a band assisting you. Turn your feet and knees outward as you hinge forward. 30-120 second Active split hold with a hinge. Try to arch the lower back. Use your hands/arms for assistance. Hobble away This video will be put onto our tuber soon in a longer form - it's 6.5 minutes cut down to 90 seconds in the above video. Let us know what you would add to this! There are many ways to achieve this movement.

If anything in this video resonates, comment "Bendy," and we will send you free information about connective tissue hypermobility: what it is and how to test for it. Hypermobility often refers to genetic differences in a person's connective tissue. It does not refer to flexibility, although increased flexibility can be a symptom of connective tissue hypermobility. There are some very flexible people on Instagram, such as @movementbydavid and @hildersonjoachim. Both of these individuals mention that they have had to put in YEARS of work to achieve their flexibility. Meanwhile, there are some individuals who have always been able to drop into the splits or put their arms behind their heads without ever having to formally train those movements. However, people who are naturally "flexible" often experience lots of joint pain. People with hypermobile connective tissue disorders will usually present with more than just musculoskeletal issues - like cardiovascular issues, immune response issues (MCAS), dysautonomia, POTS, skin issues, eye and teeth problems, and the list goes on. Individuals with connective tissue disorders will benefit from lifestyle adjustments: exercise, eating a whole food diet, drinking plenty of water, improving sleep, reducing stress, and moving more throughout the day. This is true of pretty much everyone, actually. We teach people to do this through our Hypermobility program (link in bio). Disclaimer: you can be super flexible in one joint because of an injury or sport. For instance, baseball pitchers can have a VERY flexible shoulder, and someone who has severely sprained their ankle in the past may have a VERY flexible ankle as a result of lengthened ligaments. Both Katie and I have been diagnosed with Hypermobile Ehlers-Danlos Syndrome. #hypermobileehlersdanlossyndrome #hypermobile #hypermobility #flexibility #heds #hsd #hypermobilityspectrumdisorder #pots #mcas #dysautonomia #chronicpain

Patellar tendonitis, also known as jumper's knee, is a condition characterized by pain and inflammation in the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). It typically occurs due to repetitive stress or overuse of the knee joint. The patellar tendon plays a crucial role in straightening the leg and absorbing forces during activities like jumping, running, or kicking. When this tendon is subjected to excessive stress, tiny tears can develop, leading to inflammation and pain. Common symptoms of patellar tendonitis include pain and tenderness around the lower part of the kneecap, especially during activities that involve bending or straightening the knee. The pain may worsen with jumping, squatting, or climbing stairs. Swelling and stiffness in the knee may also be present. Several factors can contribute to the development of patellar tendonitis, such as repetitive jumping or running activities, inadequate warm-up or stretching, sudden increases in training intensity, poor biomechanics or technique, muscle imbalances, and tightness in the quadriceps or hamstrings. To manage patellar tendonitis, a combination of conservative treatments is typically recommended. These include rest, avoiding activities that aggravate the pain, applying ice to reduce inflammation, and using nonsteroidal anti-inflammatory drugs (NSAIDs) for pain relief. Physical therapy exercises, such as stretching and strengthening the muscles around the knee, can help improve flexibility and reduce strain on the tendon. Whether you are looking at Patellar Tendonitis or Osgood Schlatter or some other reason for knee pain a general approach is to massage and stretch the surrounding muscles and then get to work strengthening! These particular exercises will strengthen the quads in their shortened position (leg lifts) and lengthened position (knee-loaded squat). It's good to strengthen in various positions and to strengthen when the muscle is both lengthened and shortened. #knee #kneepain #kneepainrelief #exercise #physicaltherapy

Replying to @sheydadarab Dysautonomia is more common in the hypermobile population. Fidgeting is a natural way of counteracting the blood pooling to the lower extremities. The muscle contractions from fidgeting assist the blood circulation. Some people use compression socks or other garments to help with this as well. There are many non pharmeceutical options for managing dysautonomia. Adequate hydration is also helpful. POTS is the most commonly mentioned form but there are other types as well. If you want more info message the word hyper to us and we will send a link to our free educational series on hypermobility 🙌 #dysautonomia #hypermobility #hypermobileehlersdanlossyndrome #heds #ehlersdanlos #ehlersdanlossyndrome #pots #hypermobile #flexible #spoonie #zebrastrong

If you can do some wild flexibility tricks like I showed at the beginning of the video, message us "Bendy", and I will send you free info about hypermobility and what to do about it. Some people are just really flexible and that's cool, but others may be really flexible AND experience a lot of pain as a result of it. That's not as cool. Flexibility training: good. Mobility training: good. Improve both and have fun while doing it. Doing so will likely help you A LOT with reducing pain and your chances of injury. If you already have a ton of flexibility in one area (like I do with my shoulders and feet) then it is best for you to focus on mobility training for that specific area.

Should you RICE?! @MovementbyDavid and I had some fun at Crossfit Charlotte. #sportsinjury #sports #injuryrehab #athlete #exercise #Fitness

l used to be the person who said you needed to have perfect posture to improve pain, that you needed to move in a specific and perfect way to reduce injury, and that the Earth is flat. Well, I got challenged a lot by many smart people and learned that there are reasons why we don't want to be so rigid. Our bodies move in millions of ways. Why should we limit the movements of our body and conform to arbitrary cues for the "ideal" squat? Ideal for what? By progressively training your body to adapt to new movements outside of the norm, you can reduce your risk of injury. But what about if you want to lift heavy weights? Follow for part 2. #squat #exercise #Fitness #gym #sports