Below are Tensioner videos for your irritated and sensitive peripheral nerves.
Warning: please only do this if your knowledgeable health care provider has taught these and specifically said that you should do these exercises.
Gentler “Slider” movements can be seen at a previous post here: Slider Videos
Audience: Therapists and Patients
Purpose: This post is video overview of the sample exercise progression I might advocate for patients (primarily runners) who present with persistent longstanding high hamstring pain.
Background
Runners, particularly faster runners, will often present with high hamstring tendon pain. The pain is typically felt where the muscles insert into the bottom bone of the hip (the ischial tuberosity). In addition to the hamstrings the adductor magnus can often be involved.
Audience: Patients
Purpose: Exercise videos for those doing shoulder rehabilitation
Preamble
The same exercises or movements can be used with different intentions and to achieve a different goal. Some possible intentions being:
1. Motion is Lotion - we are moving your shoulder in a manner just to calm down nerves, decrease pain and get that pissed off shoulder happy with moving again. The amount of weight or resistance is not that important
2. Stress loading - for whatever reason we want to stress your shoulder and shoulder girdle musculature. You might have some weakness (e.g. prolonged immobility, post surgical) or we wish to increase the capacity of your joint and muscles to withstand load. Appropriate weight selection, speed of movement and technique is important
3. Motor control - certainly there is some overlap with the previous two intentions mentioned. But with this intention we might look at trying to change how your muscles work together. An example, is training both the internal and external rotator cuff during alternating movements. We are trying to get the cuff to pull the humeral head away from the scapula or just get the muscles happy working together again. Load or stress is important but so is learning the movement.
Audience: Patients
Purpose: Info sheet for patients to learn why the SI joint can be a pain in the butt.
The sacroiliac joint (SI joint) occurs where the bottom of your spine meets your hip bones. You have two of them and they must bear all of the stress that goes from your upper body through your lower body and vice versa.
SI joint pain can be felt in the lower part of your back, into your buttock, down your thigh and even into the shin. People will often feel their leg give out and will feel a catch when walking. It is often confused with Sciatica. This pain can occur from simple picking up a pencil. Last pain in the area of the SI joint can even come from inches above the joint in the area called the T-L junction. (more…)
Audience: Patients
Contents: Attached is a pdf of a two day (6 day a week) basic exercise program for someone with patellofemoral pain syndrome.
For therapists, this would obviously be modified for the specific needs of your patients/clients.
Program One here: pfps bodymechanic sheet
Program Two Here - hip and knee dysfunction two day program for le dysfunction
Have fun,
Greg Lehman
Your Toronto Physiotherapist
ADDUCTOR EMPHASIS
Purpose: Exercise Sheet handout
Attached is a handout for four variations on the sidebridge. If you do not know what you are doing please speak with a professional before incorporating these into your strength and conditioning program.
HERE IS THE FULL SHEET IN PDF: side bridge variations sheet (more…)
Audience: Health Professionals and Patients
Source of Information: Paula Ludewig, Ben Kibler, Ann Cools, Rafael Escamilla, Mike Reinold, Kevin Wilks
Disclaimer: The information below really just scratches the surface. References at the end of post are excellent. The point of this post is to get people to think more about culprits of dysfunction when it comes to the shoulder rather than just labeling shoulders with victim diagnoses (e.g. bursitis, tears, “tendinitis” - I hate that word - a future post will address my disdain).
Shoulder Impingement is not a diagnosis. It is a finding and can be both a cause and the result of dysfunction. Impingement is pretty much what it sounds like - something is getting pinched. Ever reach into your back seat or reach to put your coat on and feel a sharp pain somewhere around your shoulder (and often down to your elbow). That is impingement. Some structure under the shoulder blade is getting pinched and does not like it. Who likes to get pinched? (more…)
Bird Dog
Audience: Patients, Trainers & health professionals
Utility: Exercise sheet handout for basic spine “stability” training
What exercises: Bird dog, side bridge, curl up
Stability is in quotes because you can certainly debate whether these exercises actually increase “stability”. Or more accurately make the stable system more Robust. What these simple but great exercises definitely do is work the entire trunk and hip musculature without imposing a large compressive or shear load on the spine. The initial research justification for those exercises (almost 16 years ago but they have only been catching on for the past 5 or so) is that they train the spine musculature but do so in a manner that does not increase the injury risk. Many exercises can train the spine musculature (e.g. double leg raises, back hyperextensions) but do so in a manner that might increase your risk of injury. These exercises avoid this which is ideal in a low back injured population. Athletes are a separate kettle of fish. (more…)
Attached is a basic exercise protocol as part of a large physiotherapy regime I might use for someone with some lower extremity dysfunction. Many of these exercises would be used for non specific knee pain (PFPS, ITB syndrome). The nordic hamstring exercise could be skipped but should certainly be used for anyone with posterior chain weakness/dysfunction. I use that ol’ nebulous word ‘dysfunction’ when something is wrong (e.g. pain) but I’m not willing to commit to some BS therapist jargon about the cause of the problem. You could put in the same room 5 great therapists (physiotherapists, chiropractors, massage therapists, sport med docs) who could all get someone better but they would each explain the problem completely different and often contradict each other. So, I use the general word dysfunction. (more…)
Not logged in