Therapy Thursday: Self Myofascial Release for the Quads

Self Myofascial Release for the Quads

Watch the video below to learn how to perform self myofascial release on your quads safely and effectively.

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Therapy Thursday with REAL pt! 💪 . @therod_316 shows how to release the tissues of the quadriceps through Self Myofascial Release. . Releases are designed to pin and stretch tissue to improve the ability of the layers of tisssue to glide past each other. Why is this important? To put it simply, when tissues lose their ability to glide over each other, a decrease in blood flow and oxygen results in a chemical reaction that binds tissues together. This irritates the peripheral nerves which mimics joint pain or pathoanatomy. Motion is lotion people! 🕺💃 . #REALpt #notBSpt #REALresults . #chicagophysicaltherapy #physicaltherapy #rehab #rehabilitation #prehab #fitness #health #wellness #realmovement #bucktowncrossfit #wod #crossfit #myofascia #performance #quadriceps

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Stretches for Hip Pain

It is possible to overcome hip pain naturally through movement and manual therapy. To relieve your pain, try these stretches for hip pain.

Therapy Thursday: Improving Ankle Mobility

Let’s talk about ankle mobility!

Are your ankles holding you back from performing a deep squat, or even parallel squat?

The issue may lie in your ability to dorsiflex your ankle. Dorsiflexion of the ankle simply means the ability of your ankle to bring your toes upwards towards your knee. The opposite of this motion would be ankle plantarflexion, which simply means the ability of your ankle to point your toes downwards, away from your knee. See Pic. 1. for a visual representation.

Image result for ankle dorsiflexion and plantar flexion

Pic. 1. Visual representation of ankle dorsiflexion/plantarflexion

In the video below, Alan shows you a simple mobility exercise you can do to increase your ankle mobility.

Key points: 

  1. Wrap a superband around a stable object
  2. Wrap superband around your left ankle
  3. Take a few steps forward until you feel some resistance in the band.
  4. Bend down through your hips and crawl forward slightly with your hands. Make sure your spine stays long as you are doing this.
  5. Hold position for 10-15 seconds.
  6. Repeat on the other ankle.

If you found this helpful, checkout our other blog posts here; and stay tuned every Thursday for tips on rehabilitating your injury/pain and improving your sport performance.

Yoga Poses To Do At Work

Yoga poses are great to do at work because they are simple and stretch various lines of tissue simultaneously. In addition to promoting joint mobility, yoga also emphasizes joint stability.

In this video, I show you 2 yoga poses (down dog and low lunge) to do at work as well as their progressions and regressions.

Direct Access to Physical Therapy in Illinois: FAQs

Last month, a bill was signed into law that allows Illinois residents direct access to a physical therapist. In this blog post, we’ll address your questions on direct access to physical therapy in Illinois.