Kathryn Dane Physiotherapy

Sliding Single Leg Curls 🔥🔥 tasty enough, give it a try at home with a cloth under your foot! 1) great ALTERNATIVE posterior chain drill to the Nordic hamstring curls. 2) STRENGTH development at varying muscle lengths 3) ADDRESS bilateral strength asymmetries For anyone interested in getting assessed and individual strength programming get in touch - Email: [email protected]

TIGHT QUADS OR KNEE PAIN? Tag a friend to help them out 👇!
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While the Nordic curl is effective for increasing hamstrings eccentric strength, and for reducing the risk of hamstrings strain injury in sports that involve high-speed running 🏃‍♀️ 🏉 ⚽️ 🎾 , the reverse Nordic is effective for increasing quadriceps eccentric strength, and likely also reduces the risk of quadriceps (especially re**us femoris) strains during running and kicking movements.
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This exercise allows you to improve quadriceps muscle length in the long-term as it builds strength while the muscle is on stretch. Reverse Nordics are also a great end stage rehab exercise for knee pain.
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Still having issues? Contact me on any of the below 🙌

☎ 0830651936
📧 [email protected]
🌍 https://www.ffs.ie/physiotherapy

CLICKING HIPS? 🚴🏻‍♀️🧗🏻‍♀️🏋🏼‍♀️ 🏃‍♀️

In this clip I am working on Hip Flexion end range strength. I am trying to control my leg as I bring it up over one block, and place it down before lifting again. It's a hell of a lot tougher than it sounds/ looks, you will enter cramp city very quickly!
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Hip Flexion is hugely important for running mechanics, being able to drive the knee forward generate more power and faster speeds! Limitations with hip flexion lead to all sorts of strange running mechanics during sports.
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Still having hip joint issues? Contact us on any of the below 🙌
☎ 0830651936
📧 [email protected]
🌍 https://www.ffs.ie/physiotherapy

HIP ISSUES? IT COULD BE YOUR TIGHT TFL?
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💃What Is the TFL? The full name is Tensor Fascia Latae, and it is a small muscle found on the outside of the hip and attaches to the IT BAND!
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Do You Have Any of These Symptoms?!
💥 Pain in the outer hip.
💥 Referred pain down the outer thigh.
💥 Pain when lying on the affected hip.
💥 When weight bearing on the affected side, the pain worsens.
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If you do, check out the TFL release below👇👇
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To do this release you will need a hockey/Tennis/Lacrosse Ball or similar:
1⃣ Grab a ball.
2⃣ Find your pelvic bone and come 2cm outside this into the thick muscle at the front corner of your hip.
3⃣ Place a ball in this area and lie down on top of it.
4⃣ Once the ball is in the right spot roll on to your side.
5⃣ Make sure the ball is in the right now and if it isn't, roll around until it is.
6⃣ With the ball pressed into the TFL, fully straighten your leg.
7⃣ When the leg is fully straightened, lift your leg up towards the ceiling.
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☎ 0830651936
📧 [email protected]
🌍 https://www.ffs.ie/physiotherapy

KNEE PAIN? ❌

Knee pain can be caused by a shortening of the front portion of the leg. The chronic shortening happens due to a multitude of reasons (think amount of time spent sitting).
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In order to increase the length tension relationship of the quadriceps we need to actively increase its strength when the muscle is at length!
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This is the perfect drill to improve your quadriceps mobility. To do this mobility drill you will need a bench, couch, wall or similar:

1⃣ Place one foot flat on the ground with your knee bent at a 90dg angle.
2⃣ Place the opposite foot on top of a bench, chair, bed etc.
3⃣ Squeeze the glute of the raised foot.
4⃣ Actively push the raised foot into the bench (contracting your quads as much as possible).
5⃣ Cycle between pushing the foot into the bench and pulling the foot off of the bench every 10secs holding for 10sec.
6⃣ Chance the angle of your knee joint by pushing your bum forward and increase the tension by reasoning your arms and rotating.
7⃣ Stay ACTIVE throughout and spend a minimum of 2mins on one side before swapping over.
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Try it out, tag a mate who needs to do this drill 👇
If you are still having problems with your knees, send me a DM or email at:
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☎ 0830651936
📧 [email protected]
🌍 https://www.ffs.ie/physiotherapy

STRUGGLING WITH YOUR ANKLE MOBILITY?
• Are you struggling with squat depth? From sprinting, to lunging, to squatting – we need a certain amount of ankle dorsiflexion. If we don’t have it, our body begins to compensate.
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This is a great ankle mobility drill to perform before any lower body session. It brings your lower calf and achilles through its full range with varying degrees of calcaneal inversion and eversion.
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1⃣ Press your foot into the bench as hard as you can and drive your knee forwards
2⃣ Keep your heel flat to the bench
3⃣ Change the angle of your knee from 1) over the midline of your foot to 2) the outside and 3) inside of your foot.
4⃣ Hold each position for 20-30seconds and repeat three times.
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If you are still having problems with your ankles, send me a DM or email at:
☎ 0830651936
📧 [email protected]
🌍 https://www.ffs.ie/physiotherapy