What is your pelvic floor and why does it matter?
Your pelvic floor is a bowl of muscles located at the base of your pelvis which help to lift and support your pelvic organs, help you to sustain optimal bowel and bladder health, and help to promote good sexual function. The first step in learning how to activate your pelvic floor is gaining awareness of the area. Try these breathing exercises to gain awareness and activation of your pelvic floor. Let me know how it goes!
#pelvicfloorexercises #pelvicfloor #pelvicfloorphysicaltherapy
#physicaltherapy #physio #physiotherapy #pt #sportspt #sportphysicaltherapy #sportsinjury #ptforrunners #runnerrehab #rehab #recovery #prehab #strength #training #strengthtraining #injurymanagement #injuryrecovery #injury #ptexercises
This is one of my new favorite exercises! Inspired by the greatest @pelvicpotential
If you have difficulty finding your squat position, try this trick. Then elevate your glute strength and hip position by adding the shift and hold!
#glutes #hipposition #physicaltherapy
The majority of your foot🦶and ankle stability comes from your big toe. We need to be able to go through ↔️the big toe, not around it ↪️, when walking and running 🏃♀️The ability to go through the big toe not only affects the foot, but affects our mechanics up the chain as well.
In push off, we want to go through the big toe to get the locking mechanism of the foot, and to get our foot into a supinated position. Heel raises are a great way to strengthen our calves and also train the movement pattern in that supinated position.
1. Grab a ball and place it between your heels
2. Hold onto a wall for balance
3. press through your big toes as your lift your heels off the ground
4. squeeze the ball at the top of the heel raise while pushing through your big toes
5. using control, SLOWLY lower your heels back to the ground
6. we want high reps on this- start with 30 and slowly work your way up toward 100
#gaithappens #heelraises #footstability #anklestability #bigtoe
Do you have pain in your heel thinking it’s plantar fasciitis? 🦶
Calf flexibility is one of the most important things you can work on to prevent your PF injury from becoming chronic
The medial head of the gastroc is on the inner side of your calf and it’s one of the biggest limiters of ankle dorsiflexion.
Tightness of that muscle can create an early heel rise, which puts more stress on the achilles tendon and plantar fascia- right near the heel.
What can we do about it? Grab your toe pro or slant board and strap!
5 stretches- hold for 30-60 seconds each.
1. angle your feet in towards each other, straight legs and lean toward a wall
2. Keep your feet in towards each other, now bend your knees, and lean toward a wall
3. Single straight leg, lean towards the wall
4. 1/2 kneeling position with knee bent, lean into the stretch
5. Seated with a strap- pulling with more force on the outside hands targets the medial gastroc
To read more check out @humanlocomotion
/the-latest-stretches-and-exercises-to-make-sure-your-plantar-fascial-injury-never-returns/
#gaithappens #medialgastroc #plantarfasciitis #calfflexibility
Internal rotator isometrics!
Just as the deep hip rotators are essential for pelvic stability, your hip internal rotators play a role too. I love this isometric hold to help activate them- make sure you don’t have any pubic pain while doing this exercise.
This is one of my all time favorite exercises which helped me in my pelvic journey years ago. Learning where my pelvis and hip are in space, along with stabilizing into that stance. Inspired by the one and only @pelvicpotential 😘
I just gave it to two of my patients today so thought I would share!
The obterator internus muscle in your pelvis can get really tight and limit you hip’s ability to internally and externally rotate with control. Why does this matter? Walking and running is all about the control of rotation as your leg hits the ground. This is a great self release you can try on your own! You want to avoid any sensations of numbness in your pelvic floor.
Share with someone who is dealing with pelvic or hip pain!
#pelvicpain #obteratorinternus #hippain #running #physicaltherapy #physio #physiotherapy #pt #sportspt #sportphysicaltherapy #sportsinjury #ptforrunners #runnerrehab #rehab #recovery #prehab #strength #training #strengthtraining #injurymanagement #injuryrecovery #injury #ptexercises
One of my favorite slides from the @gaithappens Functional Gait Assessment Course.
You don’t inherit bunions. Period. Genetics play a role in your connective tissue and may predispose you to increased laxity, but that doesn’t mean you need to submit to having bunions. Your footwear and movement mechanics are HUGE factors that will affect your bunions. And even if you already have one, there are things you can do to help and prevent them from getting worse. I’m not talking about surgery.
Bunion surgery is the most failed orthopedic procedure. Anytime you cut into the body, you lose fascial efficiency. The key is strength and control.
Interested in learning more? I offer virtual and in person sessions at 😊
#bunions #bunionrehab #physicaltherapy #physio #physiotherapy #pt #sportspt #sportphysicaltherapy #sportsinjury #ptforrunners #runnerrehab #rehab #recovery #prehab #strength #training #strengthtraining #injurymanagement #injuryrecovery #injury #ptexercises
Progressions for deep hip rotator control! Your deep rotators are a often neglected part of pelvic stability. These muscles work with your pelvic floor muscles to pull your hips deeply into their comets to provide compression to your pelvic joints.
I am horrible about posting on social media, so attempting to make up for it now 🤦🏽♀️ #deephiprotators #physicaltherapy #core #corestability #pelvicpt
When I decided to leave my job at a high paced outpatient orthopedic clinic in 2020, I had no idea what opportunities would pop up afterward. I called Courtney Conley when I decided to start my own business, to pick her brain about what she has done. Little did I know, over two years later I would be working closely with her (as well as the incredible, inspiring ladies of gaithappens) as a bada$$ boss and fellow business owner. I joined the team at Gaithappens, along with running my own business, and can’t express how much I have grown as a Physical Therapist through that over the past few years.
This past weekend, I had the incredible opportunity to teach the Functional Gait Assessment Level 1 Course for Gaithappens. I am truly honored to be able to share this knowledge with other healthcare practitioners, and humbled by my peers who came to learn. I had so much fun teaching with and learning from @erynsimon_solept ! And thank you to @evolutionptfit for hosting 😊
It’s an incredible field, to know that we can help people in this moment, as well as
continue to learn and grow in every step of this career.
I could not have done any of this without my support system, best friend and love @levibmiller who took our son Boone on an adventure of their own this weekend. I’m grateful for it all.
#fgscertified #gaithappens #functionalgaitassessment
#gaitanalysis #activateptw
Getting my strength back with a little help from my son Boone. Also getting Activate PT back open for business in December!
#postpartum #pelvicPT #physicaltherapy #physio #physiotherapy #pt #sportspt #sportphysicaltherapy #sportsinjury #ptforrunners #runnerrehab #rehab #recovery #prehab #strength #training #strengthtraining #injurymanagement #injuryrecovery #injury #ptexercises #gluteactivation
Playing around with my pelvic floor and core engagement to hug this baby in and support us both. Exhale and lift, inhale relax
#physicaltherapy #physio #physiotherapy #pt #sportspt #sportphysicaltherapy #sportsinjury #ptforrunners #runnerrehab #rehab #recovery #prehab #strength #training #strengthtraining #injurymanagement #injuryrecovery #injury #ptexercises #pelvicfloorexercises #coreandpregnancy #pregnancy
