FiTsiotherapy

MYTHBUSTER . Lifting heavy loads does not automatically translate to an injury down the line. In fact, progressively loading properly will help build a stronger and more resilient back! . Your physical capabilities and HOW you lift matters! ... . If you are attempting to lift a load that is within your physical capability (meaning you’re strong enough to handle the load), but your form and mechanics are unsafe/improper it can lead to low back pain. . While form and mechanics are important, you will see elite lifters lift with some spinal flexion - which in that case it is OKAY because they have progressively loaded over years of training to be able to handle it safely. But for the general population, keeping form/mechanics in mind is a safer bet. . In general, the further the object is away from your body the more torque will be applied to your low back. And the heavier it is, while also being far from your body, the greater the likelihood of sustaining an injury that leads to low back pain. . If you have pain in your low back every time you lift something heavy, ask yourself: Is the load too heavy for me to handle? How is my form? Am I bracing my core? Am I lifting with mostly my back? Is my back rounded? (lifting with some spinal flexion isn’t always dangerous in some situations and in well-trained individuals, but for the majority of people it can be). . Along with fixing your lifting mechanics, having good core stability can help prevent low back pain! . As always, DM me with any questions. . Want to know if you need physical therapy? In-person and telehealth visits are available. Book your free discovery visit today. Visit FiTsiotherapy.com to schedule. #fitsiotherapy See more

Although the forward and reverse lunges look very similar, they are not the same. Both are great strengthening moves, but the key difference is where you're pushing through on your foot and hence which muscle groups you're working more. #fitsiotherapy Forward Lunge Step one foot forward More stress through the knee... Torso w/ slight lean forward More weight on the ball of the foot and toes Greater shin angle Targets the quads more Less stable position Reverse Lunge Step one foot behind Easier on the knees if you have knee problems Torso more upright More weight on the heel of the foot Shin more upright Targets the hamstrings & glutes more More stable position Easier to handle heavier loads If you have knee pain, the reverse lunge would be a better option. Want killer quads, go with the forward lunge. Working on that , reverse lunge is the way to go. Try these out and see if you can feel the difference! As always, DM me with any questions. Want to know if you need physical therapy? In-person and telehealth visits are available. Book your free discovery visit today. Visit FiTsiotherapy.com to schedule. #fitsiotherapy

HERNIATED DISC - DO I NEED SURGERY . Despite it sounding scary, the majority of cases of disc herniations DO HEAL without surgery. . What is a disc?... The disc is the cushion with a jelly-like core that sits between each vertebra (spine bone). When there is an injury to the disc, the jelly-like core pushes beyond the space it sits in and leads to pressure on one or more of the spinal nerves, thus sending pain, weakness, or tingling/numbness down the leg. . I've herniated a disc a couple of times and each time they've healed with proper rehab and time (NOT REST). . But don't take my word for it... . 1) Study by Zhong et al: 62-82% of lumbar disc herniations will heal over time with conservation management - not surgery . 2) Study by Chiu et al: the worst cases of herniations are most likely to heal through resorption . Conservative management such as physical therapy is an effective way to manage this condition and a great way to help you get back to doing the things you want and love to do! . If you think or know that you have a disc herniation and need help, hit me up. . As always, DM me with any questions. . Want to know if you need physical therapy? In-person and telehealth visits are available. Book your free discovery visit today. Visit FiTsiotherapy.com to schedule. #fitsiotherapy See more

MYTHBUSTER . Lifting heavy loads does not automatically translate to an injury down the line. In fact, progressively loading properly will help build a stronger and more resilient back! . Your physical capabilities and HOW you lift matters! ... . If you are attempting to lift a load that is within your physical capability (meaning you’re strong enough to handle the load), but your form and mechanics are unsafe/improper it can lead to low back pain. . While form and mechanics are important, you will see elite lifters lift with some spinal flexion - which in that case it is OKAY because they have progressively loaded over years of training to be able to handle it safely. But for the general population, keeping form/mechanics in mind is a safer bet. . In general, the further the object is away from your body the more torque will be applied to your low back. And the heavier it is, while also being far from your body, the greater the likelihood of sustaining an injury that leads to low back pain. . If you have pain in your low back every time you lift something heavy, ask yourself: Is the load too heavy for me to handle? How is my form? Am I bracing my core? Am I lifting with mostly my back? Is my back rounded? (lifting with some spinal flexion isn’t always dangerous in some situations and in well-trained individuals, but for the majority of people it can be). . Along with fixing your lifting mechanics, having good core stability can help prevent low back pain! . As always, DM me with any questions. . Want to know if you need physical therapy? In-person and telehealth visits are available. Book your free discovery visit today. Visit FiTsiotherapy.com to schedule. #fitsiotherapy See more

STABILITY CHALLENGEWho’s up for testing their core stability? . The bird dog is one of my favorite exercises for core stability because, when done correctly, it works on anti-rotation and anti-extension of the torso. . Take a minute out of your day to try this out! ... . TAG a friend to challenge them. Dropped it? COMMENT at which point you did. LIKE if you did it successfully! . Have a wonderful day! #fitsiotherapy See more

Although the forward and reverse lunges look very similar, they are not the same. Both are great strengthening moves, but the key difference is where you're pushing through on your foot and hence which muscle groups you're working more. #fitsiotherapy Forward Lunge Step one foot forward More stress through the knee... Torso w/ slight lean forward More weight on the ball of the foot and toes Greater shin angle Targets the quads more Less stable position Reverse Lunge Step one foot behind Easier on the knees if you have knee problems Torso more upright More weight on the heel of the foot Shin more upright Targets the hamstrings & glutes more More stable position Easier to handle heavier loads If you have knee pain, the reverse lunge would be a better option. Want killer quads, go with the forward lunge. Working on that , reverse lunge is the way to go. Try these out and see if you can feel the difference! As always, DM me with any questions. Want to know if you need physical therapy? In-person and telehealth visits are available. Book your free discovery visit today. Visit FiTsiotherapy.com to schedule. #fitsiotherapy

These are a few of the most common squat form mistakes that I see when a person lacks sufficient ankle mobility: 1Excessive Forward Lean 2Raised Heels (commonly along with excessive forward lean) 3Shallow Squat .... Having good ankle mobility is important when squatting in order to achieve optimal positioning and to avoid injury. . One of the easiest ways to improve ankle mobility is to sit in a squat, bodyweight or weighted if you can tolerate it. Sitting in a squat position for 2 minutes a day can improve your mobility and therefore improve your squat form (assuming there is nothing else you need to work on such as hip mobility and core stability/strength). . Another exercise to perform is the deep lunge ankle stretch. If you get a pinching pain in the front of your ankle, you can pin the foot down with your hand while you move forward into the stretch. If your heel raises up, you can hold down the heel with your hand. These can be done unweighted or weighted. And yes, it is SAFE for the knee to move past your toes. . As always, DM me with any questions. . Want to know if you need physical therapy? In-person and telehealth visits are available. Book your free discovery visit today. Visit FiTsiotherapy.com to schedule. #fitsiotherapy @ San Diego, California See more

STOP SQUATTING THE DEADLIFT! It may be the reason for your low back pain. . The deadlift is a hip-dominant exercise, utilizing mostly glutes. Whereas the squat demands hip extensors (glutes) and knee extensors (quads) fairly equally, and is generally considered to be a knee dominant exercise. . Hinge position: flexion at the hips... . Squat position: flexion at the hips and knees . How does squatting the deadlift cause low back pain? . When performing the deadlift with a squat position instead of a hinge, the knees will be in front of the barbell. This will cause the bar to have to go around the knees leading to the low back kicking in to help do the lifting. As the load gets heavier, more stress will be placed on the low back and can result in low back pain. . As always, DM me with any questions. . Want to know if you need physical therapy? In-person and telehealth visits are available. Book your free discovery visit today. Visit FiTsiotherapy.com to schedule. #fitsiotherapy See more

I came across this saying on a protein bar wrapper. It is actually a Tanzanian Proverb that I really resonated with. . Whether your goal is to do an overhead squat, PR on your favorite lift, rehab that injury, or to achieve personal growth, keep chipping away at it. No matter how small the act, it adds up. . What's one goal you're working towards?... . Monday is a great day to reflect and set the tone for the rest of the week. Slay it! #fitsiotherapy . Photo credit: @wolflead See more

Here is a joint-by-joint representation of the MOBILITY or STABILITY demands when weightlifting, powerlifting, or Olympic weightlifting. . Share below which ones you struggle with! . COMING SOON: Core Stabilization Course! This course will help you build low back resiliency!... . If you want to learn more about how to improve your mobility and stability to improve your lifts, join my free Facebook Group: Mobility & Stability for Weightlifters! See more

Tweaked your low back lifting weights and wondering if you need to see a doctor or other medical professional? Here are signs to look out for to help you decide. . If you have any questions/concerns regarding your back pain, contact me and we can have a chat about it #fitsiotherapy .... COMING SOON: Core Stabilization Course to help you lift more efficiently and decrease your risk of injuring your back. Join my free Facebook Group to get exclusive content and learn more about Mobility & Stability for Weightlifters (https://m.facebook.com/) See more

Some gyms are now open and others are opening soon. Many of us have not been able to work out at the level and intensity that we were a few months ago. Don’t expect to pick up where you left off or else you’ll risk sustaining an injury. . Here is a great repost from @themusclephd on tips for returning to the gym.

Learn how barefoot training can help you lift heavier, improve your mechanics, get stronger, and lower your risk of injury when deadlifting, squatting, doing cleans & snatches, etc. LINK IN BIO (then click on BLOG) #fitsiotherapy . There are numerous benefits to training barefoot. The benefits are not only seen inside the gym, runners will benefit from going barefoot as well. And I don’t mean go out and run barefoot. If you are a runner and you also weight train, the be...nefits will carry over to running and can help prevent or treat the dreaded common injuries like plantar fasciitis and shin splints. . Need help? Look for a physical therapist in your area that specializes in lifting and working with active people. . If you are in the San Diego area, schedule with us! . If you’re out of the area, book a virtual visit (telehealth). . Not sure if you need physical therapy, book a FREE no-hassle 15-minute video/phone chat to find out! . Like, tag and share with someone that can us See more

#blackouttuesday . As a physical therapist, I’ve spent a lot of time treating physical pain. But today (and everyday) I want to listen, learn, support, and amplify the voices in pain .

Core strength is NOT the same as core stability. #fitsiotherapy . Strength: ability to exert force (lifting heaving ass weights) . Stability: ability to resist force (controlling heavy ass weights without excessive joint movement)... . How to build core strength vs. core stability: . Core strength: dynamic exercises such as sit-ups, Russian twists, crunches does not activate the core muscles long enough to build maximal stiffness that is required for stability . Core stability: isometric exercises such as the plank and side planks - to enhance muscular endurance and coordination builds stiffness that helps the trunk resist movement . I will be launching a new core stability course. If you are interested in learning exercises and movement patterns you can do on your own to strengthen your core, comment core below, or DM me and I'll send you a link to my free private FB group where you can learn this and so much more @ San Diego, California See more

THE CORE IS NOT HAVING WASHBOARD ABS! . Lots of people think of the core as being the six-pack ab muscles, but it actually isn’t. Another popular perception of the core is the transverse abdominis, which isn’t entirely wrong but not entirely correct either, especially when it comes to weightlifting. The core muscles that we should all be training and thinking are as pictured here. #fitsiotherapy . The core is what provides us with overall stability during our daily movem...ents as well as protects us from injuring our spine/back when weightlifting. . Stability = ability to maintain a safe and balanced position when moving or being moved by an external force. . Many lifts require us to engage our core such as the deadlift, squat, clean & jerk, clean & press, lunge, and rows. . Interested in learning exercises and movement patterns you can do on your own to strengthen your core? Comment core below, or DM me and I'll send you a link to my free private FB group where you can learn this and so much more! @ San Diego, California See more