Back2Fitness

04/12/2021

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23/11/2021

Knee stability exercises💥PART 1💥
🏉⚽Ankle & Knee stability exercises 🏉⚽
Here are some great knee stability & injury prevention gym-based exercises for footballers & Rugby players to target muscles around the hip & knee joint ie. abductors, Glutes and Quads using resistance bands and unstable training as a means of improving sports performance, force production, and core strength(Santana 1999)

1️⃣ Resistance band Hip abduction with extension
2️⃣ Banded Terminal knee extension TKE for quads strength, notice the position of the feet as heels of the ground and on your tiptoes gives you a greater range of motion onto the knee joint
3️⃣ Banded Anti valgus reactive neuro-muscular exercise: Step into a side lunge and push your knee outwards against the resistance band, the aim here is to work on abductors (glutes med/min) as the resistance band is pulling your leg into knee valgus making the opposing muscles fire up.
4️⃣ Back lunge exercise using sliders and bosu ball to challenge knee/ankle and core stability & improve Quads and Glutes
5️⃣ for the back lunge progression you can add a resistance band and a dynamic exercise like a high knee kick for explosiveness into your movement.
_____________________
Got Knee pain?
Not sure where to go?
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Drop me a DM

03/11/2021

One is enough

28/10/2021

O. came to see me for low back pain and Sacroiliac joint dysfunction, pain on palpation and hips hypermobility (she is an ex-gymnast) on consultation & assessment and after a battery of tests and a positive Trendelenburg, I suggested a few changes and an 8 weeks program.
After 4 weeks of corrective exercises pain has significantly decreased, and no pain after week 6 where she was able to perform all push/pull movements, bent to extend squat & even deadlifts.
The video was taken 6 weeks apart where you see the difference in how the hips are in better alignment than previously been.
➡️ On the next slide Read the 5 ⭐️ testimonial from O. and what she thought about the program.
_____________________
Got Low back pain?
Not sure where to go?
_____________________
Drop me a DM

21/10/2021

❌High body fat & musculoskeletal pain❌
🗣Why do we ask patients with joint pain( low back pain, knee pain especially) to lose weight?

➡️ There's a strong relationship between musculoskeletal pain & obesity 1️⃣

➡️ furthermore, it has been found that there is a positive association between increased body fat and single-site joint pain in the low back, knee & foot, it could be explained that excessive adiposity may blunt the leptin signalling pathway, which in turn compromise its ability to repair joint cartilage(in knee joint) by a down-regulation in receptor expression 2️⃣, and may contribute to osteoarthritis 3️⃣

Read the full article:
https://rdcu.be/czWyH



1️⃣ Cameron AJ, Magliano DJ, Dunstan DW, Zimmet PZ, Hesketh K, Peeters A, et al. A bi-directional relationship between obesity and health-related quality of life: evidence from the longitudinal AusDiab study. Int J Obes. 2012;36:295–303

2️⃣ Liu ZJ, Bian J, Liu J, Endoh A. Obesity reduced the gene expressions of leptin receptors in hypothalamus and liver. Horm Metab Res. 2007;39:489–94.
3️⃣ Livsh*ts G, Zhai G, Hart DJ, Kato BS, Wang H, Williams FM, et al. Interleukin-6 is a significant predictor of radiographic knee osteoarthritis: the Chingford study. Arthritis Rheum. 2009;60:2037–45

15/10/2021

23/09/2021

20/09/2021

16/09/2021

How did you overcome your injury(ies)? And what did you learn from it?