📈Advanced Core Exercises
If you’re tired of the usual forearm planks, the above vid will be useful ⬆️. Remember core strengthening is more than holding planks for 5 minutes at a time 🔄
🔹Plank Reaches - start in normal plank position, and using a frictionless surface (like a towel or glider) reach forward with one arm into flexion and return to start position.
🔹Bear Crawl with Gliders - Start in ‘bear crawl’ position (on hands and toes). Using gliders with hands, work different directions with your shoulders 🔀
🔹Spider Man Planks - start in straight arm plank position. Slowly bring each hip into flexion and abduction. Make sure the pelvis is as stable as possible during the movement
🔹Straight Arm Plank Reaches - Start in plank pose. Slowly reach each arm into full flexion, I added a lacrosse ball to my Lower back to cue myself to be neutral pelvis
➡️Try these out, and hope these challenge your core workouts more 👍
💥FOOT PRONATION and RUNNING INJURIES💥
✅Foot pronation is NOT an Injury Risk Factor for Novice Runners 🏃🏼 wearing a neutral shoe! We always hear patients in Clinic say ‘I think I have really flat feet’. But if there is no foot pain, does it matter?
Great post by @rehabscience reminding me of a great study a couple years ago:
▫️N = 927 novice runners (1854 feet)
▫️Baseline: foot posture on each foot was evaluated using the foot-posture index and categorised into:
1) highly supinated (n=53)
2) supinated (n=369)
3) neutral (n=1292)
4) pronated (n=122)
5) highly pronated (n=18)
▫️Participants then ran in a neutral running shoe without replacing the insole they were provided and used GPS to track running distances over a 1-year period.
✨ NO DIFFERENCE IN INJURY RATES BETWEEN ALL FOOT POSTURE TYPES!
✔️This study really questions the notion and importance of foot pronation as a strong predictor of injury among novice runners in a neutral shoe.
👟 Having a comfortable shoe may be a more relevant factor for healthy persons trying to choose a running shoe.
📚Nielsen RO, et al. Foot pronation is not associated with increased injury risk in novice runners. Br J Sports Med. 2014.
⛹️♂️Knee Pain in Jumping Sports
🗣’I think I have Jumper’s Knee Doc’...a common phrase I hear in clinic. Especially with the high-profile Kawhi Leonard Injury in basketball, everyone is more aware of this overuse type of knee pain. But did you know there are different types? :
🔻Quadriceps Tendon Pain
🔻Patellar Tendon Pain
🌌Quad Tendon pain is generally less common, but typically presents above the knee-cap after a lot of exercise, after a long period of rest (like the off-season). It’s frustrating to clients and teams because it won’t hurt at rest, but then will flare-up mid-activity 💢and be unbearable
🌠We’ll see the quad tendon variant more with:
🔹Sports needing a lot of knee flexion (basketball, skiing)
🔹Patients with diabetes or metabolic problems
➡️ Rest and Ice rarely solves the problem,
It takes a lot to be successful in a health practice. We believe in the 3️⃣A's. I think it applies to a lot of health careers:
🔴Ability - this is obvious. You need to always strive for the highest level of skill and service in your profession. Never be complacent, always be learning
🔴Affability - aka 'Like-ability'. This is frequently lost with professionals. It doesn't mean being a 'friend', but being respectful, empathetic, and generally in a good mood. Clients can divulge a lot of crucial information on their case if they feel more open to communication. If you bring your own personal problems to the job no one will want your service.
🔴Availability - the most underrated. We all want vacations, normal working hours. But if you can't make small sacrifices: working a Saturday once in a while, working late once per week...you're under-serving the clients who can't make it 'normal times'.
Milner Chiropractic and Sports Injury Clinic