Heal In It

Shoulder Stability : Scapular Winging⚡️

Winged scapula : is a condition that affects the shoulder blades resulting in a limited ability to stabilize the scapula. As a result the medial border of the scapula protrudes from back, like wings. And it’s usually happens due to weakness of the Serratus Anterior muscle.

Resulting instability in the shoulder specially with the overhead movements, and pain.

The shoulder joint is the junction between the chest and the arm. The range of movements and the strength of the muscles around the shoulder depend on two shoulder joints, many muscles, tendons, and bones of the upper arm and the upper back.

There are two joints at the shoulder.

The glenohumeral joint: The ball-and-socket junction of the top of the arm bone and the socket of the shoulder blade
Acromioclavicular joint: The junction of the collar bone with the shoulder blade

There are 4 articulations at the shoulders will talk about:
. Rotator Cuff Tear
. Calcific Tendinitis
. Bicep Tendinitis
. Shoulder Osteoarthristis

The knee is one of the largest and most complex joints in the body. The knee joins the thigh bone (femur) to the shin bone (tibia). The smaller bone that runs alongside the tibia (fibula) and the kneecap (patella) are the other bones that make the knee joint.

Tendons connect the knee bones to the leg muscles that move the knee joint. Ligaments join the knee bones and provide stability to the knee:

The anterior cruciate ligament prevents the femur from sliding backward on the tibia (or the tibia sliding forward on the femur).
The posterior cruciate ligament prevents the femur from sliding forward on the tibia (or the tibia from sliding backward on the femur).
The medial and lateral collateral ligaments prevent the femur from sliding side to side.
Two C-shaped pieces of cartilage called the medial and lateral menisci act as shock absorbers between the femur and tibia.

Numerous bursae, or fluid-filled sacs, help the knee move smoothly.

🏈 3D Training in ACL rehab 🏈
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When we return our athletes to most team/ball sports, we’re sending them back to an environment where they have to cut, change direction, and make decisions in any and every plane of motion
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So it’s crucial that we expose our athletes to each plane of motion, whether it’s planned or reactive
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These movements are great for movement prep prior to training or introduction to multi-directional inputs, isolated to each plane individually
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And if we can teach the foot 🦶🏼 to properly interact with the ground, we’ve laid down a solid foundation 👊🏼
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ACL Rehab Profile 🦵

Return to run
RUNNING

Straight line running:
1- 125% BW SL leg press
2- 200% BW DL leg press/squat
3- >70% quad LSI

ACL Rehab Profile 🦵

▪️Here is a breakdown of checkpoints to achieve during the progressive phases of ACL Rehab

▪️This chart combines information from Buckthorpe and King to lay out ideas of strength, power, and reactive testing criteria to help guide athletes to return to play and performance

Buckthorpe M, Tamisari A, Villa FD. A TEN TASK-BASED PROGRESSION IN REHABILITATION AFTER ACL RECONSTRUCTION: FROM POST-SURGERY TO RETURN TO PLAY – A CLINICAL COMMENTARY. International Journal of Sports Physical Therapy. 2020;15(4):611-623. doi:10.26603/ijspt20200611

The in layman’s terms: the ACL (or anterior cruciate ligament) is a ligament that runs diagonally across the knee from the outside/back of the thighbone to the inside/front of the shinbone. It provides stability to the knee/leg when changing direction, cutting, pivoting, decelerating, or landing from a jump. Put even simpler, it provides rotational stability to the knee.
The ACL tears when the forces of the motions mentioned above are too large. To help reduce the chances of a tear we must learn how to absorb forces more efficiently, be it better strength, body mechanics, and body control/awareness to name a few. The larger focus of this page will be exploring the exercises that help reduce the chance of injury. I like to refer to these exercises as rather than “prevention” exercises because nothing can totally prevent a tear, but rather reduce the chances of it happening.

🚨 𝐂𝐎𝐑𝐑𝐄𝐂𝐓 𝐘𝐎𝐔𝐑 𝐇𝐔𝐍𝐂𝐇 𝐁𝐀𝐂𝐊! 🚨

Hyperkyphosis (also commonly known as a hunchback) is a dysfunction in which the upper spine has an excessive curvature.

Some possible factors contributing to hyperkyphosis are poor posture, muscular imbalances and simply not being aware of your overall posture. Promoting more mobility in the thoracic spine along with strengthening the tissues responsible for keeping the spine upright should be top priority.

💥Tight Back Mobility
💯 Many of you may already know this, but movement in the thoracic spine (upper back) is often limited and not performed often enough on a day to day basis for most of us
✅ Moving your thoracic spine (upper back) often can be helpful not only to help to decrease discomfort in the area itself, but also for more optimal movement of the neck (cervical spine), lower back (lumbar spine), and shoulder girdle (shoulders and shoulder blades), as all of these areas connect either above or below the thoracic spine
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Sitting for long periods at a desk can have its taxing effects on your body. Here are some tips that will not only make you feel good, but will also make you look good during those long hours 😎

World Physical Therapy Day is observed every year on September 8th across the world. This day is celebrated in order to raise awareness about the importance of therapies and physical therapists in our lives.

💥kyphosis💥

⁉️ Do you feel pain in your back and neck?
⚠️ Computer work, texting, reading, driving in bad posture. All these activities promote kyphosis posture.
📚The spine has natural curves. These curves support our posture and help us stand straight. But excessive curvature can affect posture and make standing difficult.
🎯Postural kyphosis is most of the time due to weakness or tightness and responds very well to treatment.
💯As the thoracic spine curves forward, the front of the pelvis rises. This shortens and tightens the hamstring muscles.In severe cases, kyphosis can cause compression of the lungs. This can result in chest pain and difficulty breathing.
⚠️ Disclaimer: this is for knowledge basis only; not medical advice; if you have pain or functional limitations, see a medical professional

If you feel a bit stiff, achey or tight... ⁣
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These are some stretches that can help. ⁣

Together they're good for your neck, shoulders, chest, back, hips and legs.⁣

⁣You can do any of these after a workout or at any time of day that suits.⁣
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You could make them into a little routine, or just pick one to do each time you have a spare minute.⁣
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30 seconds is a good time to aim for with each stretch, but longer is good too.⁣
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For ultimate relaxation and self care benefits, pair these with a focus on taking a few slow deep breaths too.⁣
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Breathe into your stomach, feel the muscle stretch, and your body relax.⁣
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Hope this helps.⁣
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If it does, don't forget to hit save so you can refer back to it anytime.⁣

Rounded Shoulder/Rounded Upper Back💫

You beating yourself up for having sh*tty posture and trying to continually contract your scalps is only to get you so far with this... and ima let you in on a little secret- that approach is gonna be frustrating.

Might I suggest a different path? I find most folks respond well to addressing some soft tissue components and becoming more CONSCIOUS (not obsessed) with their posture but to make big changes we gotta get a couple things back on line.

Mainly: we need to get mobility back where it’s needed, strength where it’s lacking, and then give yourself a break from trying to keep your shoulders back 24/7. That excessive sustained squeeze is probs complicating things.

Biomechanically speaking rounded shoulders are a protraction and internal rotation of things. Shoulders round, midback slumps, head juts out.

❌ Neck Hump? ✅ Try this and share with someone who needs it!

🔺 Neck Hump or Dowager’s Hump is a forward bending of the spine.

🔺 This outward curvature of the upper back and compression of the front sections of the vertebrae cause a person to lean forward, slouching their shoulders and rounding their back.

🔺 Neck hump can cause various problems including neck pain and shoulder pain and even possible thyroid conditions.

Neck pain? This post is for YOU!

A combination of stretching and lifestyle changes can do a lot to relieve your discomfort and prevent further pain! These quick tips offer much-needed relief and combat the negative effects of our fast-paced lives.

If the pain is persistent, disabling, or travels down you neck, please seek advice from a medical professional.

Benefits of Body Cupping Therapy

✅ Back and Neck Pain Relief
✅ Muscle relaxation
✅ Lymphatic drainage
✅ Improves Immune System
✅ Anti-Cellulite
✅ Younger looking skin
✅ Improves athletic performance

Neck pain is something we see all the time at the clinic.

There are a number of problems that can lead to neck pain such as prolonged looking up and down, sleeping in an awkward position, tension & stress, trauma etc.

Irritation along nerve pathways in the neck can cause pain in the shoulder, head, arm &/or hand. You may feel tingles, numbness in the hands, muscle spasms, sharp pain and even headaches.

Be sure to seek a professional to get an assessment and treatment plan. Ask your doctor and manual therapist.

Staying many hours on hand held devices causing forward head posture leads to an unexpected problem: "TEXT NECK SYNDROME".
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🔯Text neck is a modern age term coined to describe repeated stress injury and pain in the neck resulting from an excessive watching, texting on wireless/hand-held devices for a sustained period of time.
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Usually, the human head weighs about 11-12pounds. However, when it is angled forward and downward, weight applied to your spine increases.
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🔯Enormous amount of stress on the neck causing shortening and tightening of the muscles and further starts compressing the nerve to cause neurological dysfunction, intense pain and spasm.
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🔯 Assessment of stress is important in the cervical spine caused by the forward head posture.

🚨 LOW BACK PAIN 👇

Most low back pain is what is called “non-specific”

This means that there is no known pathology or “damage” that is causing the pain.

Back pain is multi-factorial and can be complicated. But know that the vast majority of back pain resolves without any surgical intervention

So next time you get low back pain, don’t freak out.

🌊 Remain calm

🤕identity painful movements and avoid them

👍👍identify comfortable movements and hammer them

📉 don’t be afraid to modify or regress activities

⏰ be patient, time is your friend

💻If you’ve got something nagging that you can’t quite shake, hit me up! Let’s Chat about it!

🏥KNEE SCANS🏥
Yet again heres another recent study highlighting how scans like MRIs are not perfect

All too often many people are told that lesions and abnormalities seen on scans are the source or cause of their pain when in fact these things may have been there LONG BEFORE they had pain, and not a cause of it now!

This study nicely highlights how people of all ages can have changes in many of their knees structures yet have NO pain or disability

Even some with very severe cartilage changes, swollen bursa’s, and even large bucket handle tears of their meniscus

All these things we are lead to believe need surgery, injections, or medications, when in fact sometimes they clearly don't!

It always blows my mind reading papers like this how some people can function perfectly well without any issues DESPITE these structural lesions

Its a great reminder of how adaptable we are and how our structure doesn’t dictate our future

❓Has someone told you that you have “tight IT bands” causing knee pain❓
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💥The IT band is a non contractile piece of fascia/tissue that is meant to be tight so it can efficiently transmit forces. You cannot stretch it.
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🔥It is likely that your IT band feels tight because you can’t control your pelvis when standing on one leg, or you don’t have adequate length in your glutes. Uncontrolled pelvic motion may tug on the IT band, leading to pain at the knee. 🤷🏻‍♂️
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🛑 Stop rolling, scrapping, digging, cupping, licking, or whatever else you may be doing to the IT band. 🛑
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🤙🏼🤙🏼🤙🏼

✋🏽 STOP ✋🏽

Put the lacrosse ball down , and do a proper fu***ng assessment.

The Quadratus Lumborum short is a muscle that is located on both sides of the lumbar spine.
The main action of the Quadratus Lumborum is to:
a) extend the lumbar spine
b) side bend the lumbar spine
c) tilt the pelvis.

Unfortunately, with the growing number of people with suboptimal posture, this muscle commonly becomes tight and needs to be stretched. Stay tuned for more!

💡 Scoliosis 💡

❗️There are many types of scoliosis affecting different regions of the spine !

❗️that being said - it’s important to take care of your mobility and breathing patterns to be able to improve !

SOME USEFUL QUESTIONS TO ASK YOUR PATIENTS
Swipe left and check it out!

😖 NECK PAIN 😖 😖 آلام الرقبة 😖

هناك العديد من الأسباب والمساهمات في آلام الرقبة

من الأمراض النادرة والخطيرة والمحددة مثل اعتلال النخاع الشوكي واعتلال الجذور

للأسباب الأكثر شيوعًا في العضلات والمفاصل والإجهاد والوضعية

ومع ذلك ، فإن العلاج الأكثر فعالية لجميع هذه الأسباب الشائعة لألم الرقبة هو الحركة

لذلك بمجرد أن تتخلص من أي أسباب خطيرة أو محددة لآلام الرقبة ... حان الوقت لعلاجها @ heal.in.it


😖 NECK PAIN 😖

There are many causes and contributors of neck pain

From the rare serious and specific pathology’s such as myelopathy and radiculopathy

To the more common muscular, joint, stress and postural causes

However the most effective treatment for all of these common causes of neck pain is movement

So once you have cleared any serious or specific causes of neck pain … its time to treat it .in.it