Track Town Performance and Rehabilitation

01/23/2023

During the craziness of the World Track and Field Championships last summer, squeezed in a quick chat with the great sportswriter Cathal Dennehy. Not one to focus on the past too much, or even remember half of it really, and besides there’s too much living to be done now. Thank you Cathal for capturing the rocky road from aspiring Irish athlete on the royal canal, to servant Physiotherapist at Track Town USA, Eugene Oregon.

'I came to faith in the last couple of years and that’s given me a lot of peace to trust God’s plan'

So often in sport, the end arrives at a time you don’t get to choose – the tools of your trade first bending, then breaking, leaving behind a void of petrifying proportions. The path to inner calm, amid such disillusionment, is so often about reinvention.

09/30/2022

Learn how to do Core exercises effectively with TTPRs David Campbell (PT, CSCS)

Why?
Using your Core efficiently can;
- Reduce back pain
- Reduce injury
- Promote performance

When?
- Oct 15
- Nov 5
- Dec 10

Where?
Lane5Crossfit, 855 Ferry St, Eugene

Who will it benefit?
- Everybody

What does it cost?
- TTPR patients FREE
- Lane5Crossfit members FREE
- Drop-in over 18s $20
- Drop-in under 18s $5

What does it entail?
- A willingness to learn, work and have fun on the day
- For experienced Core doers, come enjoy a fun refresher to compliment your program
- OR
- For less experienced Core doers and Core investigators use these 3 classes to;
- Day 1 Attain Individual Baseline Core
- Day 2 Progress Check-in
- Day 3 How far have you come? (bring a pen/paper or phone for notes, cameras and footage allowed)

Learn
- How to breathe efficiently to optimize exercise
- Where to feel the effort
- When you need Core work

Bring
- A mat

***Please arrive by 10.25am, we will start 10.30am sharp***

03/23/2021

You’ve probably heard a therapist tell you your glutes aren’t firing. 🤦‍♂️

Well, it’s not exactly true, if it were you would literally fall over when you try to stand and walk.

A more accurate statement might be “my posterior chain is not fully prepared for the proposed activity” or in English your body is not prepared to get the job done, run, jump, play, walk the dog.

So how do we better prepare the body for activity?

Try this simple warm up circuit before you start your activity and share with us how you feel, please feel free to tag us on your efforts, comment and suggest topics or techniques of interest.

Remember don’t overdo it, the goal is not to fry ourselves, or get a pump, it is to warm up the posterior chain to help us move better.

Glute activation circuit
-clam
-reverse clam
-bridge
-sl bridge
-bird dog
-fire hydrant 1
-full squat
-leg abduction
-fire hydrant 2
-monster walk
-sl rdl

03/11/2021

“Breathe with Me”

Are you suffering from headaches?

Does your neck, chest or shoulders feel tight no matter how much you roll or massage?

Is your energy low?

You could be shallow breathing impacting your cardiovascular system, hormonal system and in turn your musculoskeletal system!

Want to learn how to combat shallow breathing? Check out this video by David Campbell PT and clinic owner who gives the basics on the science and illustrates some breathing techniques to bring your body and mind back into balance!

Whether you work in an office all day wearing a mask, or you’re striving to be an Olympic champion we can learn how to destress and breathe more efficiently.

Try it.

Start easy, lying down with the 7-11 technique (7 seconds inhale 11 seconds exhale, mouth closed, nasal breathing), and progress to standing 10-20 (10 seconds inhale, 20 seconds exhale).

Try for 5 minutes a day and see how it helps you ground yourself, relax better, sleep better and ultimately perform better.

Free money!!

03/04/2021

Feet and ankles feeling jammed or locked?

It’s a common complaint of runners, cross-fitters, footballers and hikers alike.

If our ankle and specifically our sub-talar-joint(STJ) are not gliding effectively we can experience this blocking feeling.

This blocking feeling can have greater implications than just a blocked ankle feeling. It can lead to compensatory injuries up the kinematic chain (knee/hip/SIJ/back)

This video shows you
1. How to assess your range with a knee to wall test
2. How to mobilize the talus with a stretch-rope
3. The instant gains you can make to optimize your ankle range

The beauty of little tricks like this is it can be done on your own without a therapist, it makes you feel good, and will also help prevent other niggles.

Enjoy squatting deeper and feeling smoother on your run!

02/26/2021

One of our favorite tests for neuromuscular control, the humble SINGLE LEG SQUAT(SLSq)

So why do we love this test? Here’s 2 key reasons...

1. PERFORMANCE
It helps us observe how well the KINEMATIC CHAIN works, ie., how well our trunk communicates with our pelvis, how our pelvis communicate with our knees, hips with ankles.

When the kinematic chain is operating efficiently you will see a smooth, controlled and steady SLSq, your trunk will stay tall, there will be little oscillation beyond the plumb line from hip to ankle when descending and ascending.

“Move smooth like the hand on a ROLEX”

Think of this exercise as a slow motion 60 frames per second capture of when you’re running. If you’re ‘leaking’ energy in slow motion, falling all over the place, you’ll be leaking it when moving fast.

Master neuromuscular exercises to be a more energy efficient athlete.

2. INJURY PREVENTION
It’s one fantastic predictor of injuries especially for the developing athlete. If you’re a runner or young football, soccer or basketball player and you can’t control these squats they can be a sign you are more vulnerable to major injury.
With a specific strengthening program including neuromuscular exercises we can give you an insurance policy to prevent injury.

It may look easy, but give it a try and let us know how easy it is!!! 🥵🥵🥵Better still share your best effort, challenge a friend and tag us.

In the video Olympic silver medalist Nijel Amos makes it look easy. This didn’t happen overnight.

Keep the chest up, hip-over-knee-over-ankle, count 3 seconds down, touch the HEEL, 3 seconds up. This is off a 12inch box.