SB Sports Massage & Rehabilitation, Bolton Videos

Patient Spotlight 💡 - Matt is making great progress after having such bad luck dislocating both shoulders on separate occasions causing the same injury! - Both shoulders needed surgery (Latarjet procedure) as he had a grade 4 SLAP tear and a Bankart lesion on both shoulders, plus a supraspinatus tear on the right shoulder for good measure!

Bulletproof your lower back! - I personally suffer from lower back pain when I don’t lift heavy weights. This can be the opposite to what people will do when suffering from lower back pain. - Doing banded RDLs stops you cruising at the top of the movement and forces / teaches you to keep tight throughout the whole movement. - Give it a try!! @ben_sportsrehab

Do you suffer with painful shoulders? - Using traction can help to relieve symptoms while stretching / strengthening certain muscles around your shoulder joints - Give them a try over Christmas ! 🎅🎄 - If you or someone you know needs professional advise book an appointment at Sb-massage.co.uk

Stretch - Strengthen - Mobilise @sbsportsmassage @ben_sportsrehab If your calf’s feel tight try these out in this order to get some relief! - Book online for an appointment at www.Sb-massage.co.uk !

Weighted Dead Hangs - A great way to improve grip strength while stretching your lats and decompressing your lower back!

HIP MOBILITY @ben_sportsrehab - If you have limited hip internal rotation it can cause various issue ‘s not just in your hip but in your joints above and below your hips - Excessive ankle pronation and knee value during running can be caused by a lack of mobility in the hips. - A lack of hip mobility when playing sports that require rotation (tennis) or change of direction can cause extra stress knee’s and lower back. - This is a great hip mobility exercise to improve internal rotation - consistency is key!

#Repost @ben_sportsrehab ・・・ ACHILLES TENDINOPATHY REHAB @ben_sportsrehab - Tim came to us with a flared up Achilles’ tendon a couple of weeks ago. - After the initial acute stage were his tendon was really irritable we have started loading his tendon with low level plyometrics and strength work. - We have altered his training during the week to avoid any more flare ups so we can get him back playing football on a weekly basis with his mates.

#Repost @ben_sportsrehab ・・・ KNEE SURGERY REHAB - Alan has had 3 knee operations over 5 years and has struggled to get back to his pre-injury fitness for a sustained period from his original knee injury. - We have progressively increased his load tolerance at various intensities with the aim to get Alan back to running confidently without the fear of re-injury. - Are you frustrated with an old injury which is still holding you back? We can help! - Book an appointment at Sb-massage.co.uk 💻 @ben_sportsrehab

HAVE YOU GOT TIGHT LATS? @ben_sportsrehab - Dumbell Pullovers with a 2/3 second pause at the bottom is a great way to stretch / strengthen your lats! - Having tight lats can reduce your shoulder mobility greatly by causing your shoulders to overly internally rotate and roll forward. - This can put extra stress on your shoulders, elbows and wrists when performing overhead work such as snatches, cleans and pull-ups as you cannot fully extend your thoracic and open your shoulders up. - Try these as a warm up when doing upper body work. - Also don’t make the mistake I did in this video by overextending your lumbar spine solve this by squeezing your core to keep a neutral spine!

Bulletproof Your Shoulders @ben_sportsrehab - This is a great warm up before bench day to massively reduce your injury risk. - 📌Banded KB Presses The instability caused by using bands teaches you to keep ‘tight’ by challenging your shoulder stabilisers - rotator cuffs and lats. - 📌Dumbell Rollovers These are great to teach you to fire your lats and and triceps (long and short heads) in unison which is required to provide you with stability as your pushing out of the hole when bench pressing. - 📌Reverse Flys A well built upper back with your lats are very important to reduce your risk of shoulder injuries in general don’t just train your beach muscles 🏝 - If your suffering with Shoulder pain book an appointment with us at Sb-massage.co.uk. - Have a great weekend! @ben_sportsrehab

Runner's knee  Have you recently started running again or have been having pain at the front of your knee for a long period of time, which worsens when you run, squat, climb stairs or prolonged sitting?   You may have a condition called Runner’s knee, also known as Patellofemoral Pain Syndrome. It is a chronic condition which worsens with certain activity. Pain is usually identified at the anterior knee , around your knee cap, due to an increase in patellofemoral compressive forces.    Runner's knee can occur due to overuse, overloading of the knee joint, anatomical or biomechanical abnormalities, imbalances, muscular weakness or dysfunction. This syndrome can lead to weak quadriceps, tight ITB band, tight hamstrings, tight hip muscles and calves.   These are a few exercises to help strength the quads:   1.     Standing knee extension: Make sure to lock the knee out at full extension and control the knee unlocking  2.     Pistol squats: Control the movement 3.     Lateral step down: Tap your heel on the floor    Current research has also shown glute exercises can also help with Runner's knee;    4.     Side plank with top leg abduction: Maintain a neutral spine. Great for glute med strengthening 5.     Single leg bridge: Great for glute max strengthening. Make sure you squeeze your glutes at the top  6.     Banded side steps: Maintain ankle and knee alignment, try to avoid the knee from caving inwards. A progression for this would be move the band to ankle height to increase intensity    An MRI scan may not be the answer, scans don’t always highlight the cause of your pain! If you feel like you relate to any of these symptoms and are feeling any discomfort, book an appointment with one of our practitioners. Details of our three clinics are now on our website  https://sb-massage.co.uk/ @elisha_fitness_ #bolton #injury #running #runners #strength #prevention #pain #physio #manchester #gym #massage

Runner's knee  Have you recently started running again or have been having pain at the front of your knee for a long period of time, which worsens when you run, squat, climb stairs or prolonged sitting?   You may have a condition called Runner’s knee, also known as Patellofemoral Pain Syndrome. It is a chronic condition which worsens with certain activity. Pain is usually identified at the anterior knee , around your knee cap, due to an increase in patellofemoral compressive forces.    Runner's knee can occur due to overuse, overloading of the knee joint, anatomical or biomechanical abnormalities, imbalances, muscular weakness or dysfunction. This syndrome can lead to weak quadriceps, tight ITB band, tight hamstrings, tight hip muscles and calves.   These are a few exercises to help strength the quads:   1.     Standing knee extension: Make sure to lock the knee out at full extension and control the knee unlocking  2.     Pistol squats: Control the movement 3.     Lateral step down: Tap your heel on the floor    Current research has also shown glute exercises can also help with Runner's knee;    4.     Side plank with top leg abduction: Maintain a neutral spine. Great for glute med strengthening 5.     Single leg bridge: Great for glute max strengthening. Make sure you squeeze your glutes at the top  6.     Banded side steps: Maintain ankle and knee alignment, try to avoid the knee from caving inwards. A progression for this would be move the band to ankle height to increase intensity    An MRI scan may not be the answer, scans don’t always highlight the cause of your pain! If you feel like you relate to any of these symptoms and are feeling any discomfort, book an appointment with one of our practitioners. Details of our three clinics are now on our website  https://sb-massage.co.uk/ @elisha_fitness_ #bolton #injury #running #runners #strength #prevention #pain #physio #manchester #gym #massage

⚽️ Knee Arthroscopy Rehab ⚽️ - Since Jason has been with us the last 5 weeks, after his second knee operation, he has made great progress. - Jason has been out of competitive football for 2 years now since his original injury. So we have planned a gradually return to play to avoid any unnecessary injuries or complications along the way.

Jason is now into Phase 2 of his rehab. We are mainly focusing on building his strength back up in his lower body and improving his conditioning (aerobic and anaerobic) . - We are also starting to incorporate low level plyometrics / sagital - acceleration deceleration drills and some ball skills to help him gradually move into phase 3! @ben_sportsrehab

#Repost @fitboxbv ・・・ Welcome To The Family @sbsportsmassage 💙 Danny is the Owner of SB Sports Massage and Rehabilitation and is now based in our Buckshaw Village home. @danny.n.barnes and @ben_sportsrehab are available for any form of rehabilitation, injury and therapy treatments.