NorCal Physiotherapy and Sports Sciences

10 minutes to start your day off right! In case you need it, 3 Sets/10 Reps.

10 minutes to get your day started off right!

10 minutes to start your day off right!

Our son Wesley turns 7 today so in honor of that, we are posting his video about making his favorite sandwich- peanut butter and pickle! Don't knock it til you try it.

4 rounds of: 30 seconds bike (not pictured because you know what this is) 40 seconds kneeling quad stretch RIGHT... 40 seconds kneeling quad stretch LEFT 40 seconds KB deadlift (focus on hip hinge and hamstring stretch 40 seconds reverse nordics

Thought for today

Did you just hurt your knee and having trouble moving it? Maybe you have too much swelling and can't seem to get it under control? Step1: Move it. Unless there's a reason not to, move the knee. The body loves movement- it's how muscles get stronger, joints get more mobile, and how swelling and inflammation resolve!... Easy does it. When the knee is super irritable, we don’t have to make considerable movement to get the job done. So start nice and slow. Videos in the comments below!

2 years is too long for no progress!

Time to check yourself! Are you really giving it everything you got?

We've moved! Well, sort of. NEW office, SAME address. While we are still at the same address, we have changed our location side the building. So don't immediately head up to the old room. Our treatment room is now in the FRONT of the building.... When you walk into the building, our rooms are the first door on your left. We appreciate all the support and patience as we've made this transition! We hope you like the new space !

NEW BLOG POST HIP IMPINGEMENT PAIN: SELF DIAGNOSIS AND TREATMENT Hip impingement is a common issue that is generally reported as a pinch in the front of the hip felt when the hip is flexed when the knee moves toward the chest. It’s an annoying pain that stops us from deadlifting, squatting, picking up our kids, or even putting on our shoes. To fix hip impingement pain, you need to know what it is and what specific exercises and stretches to use.... Check out this blog post to learn a very simple test for hip impingement and two exercises that can help resolve hip impingement pain.

Slowing down your movements has more than just a training effect. We can also see where control is lost. Often, when we go through movements at normal speed, we can easily mask our stick in points or compensations.... So slow down. Can you control the entire movement? Could you pause on command anywhere throughout that movement and still have control? Save it for later Share it with a friend DM with questions Comment to tell us how awesome you are #Sacramento #916 #westsacramento #westsac #sacramentofitness #functionalmovement #functionalfitness #injuryprevention #squats #strengthtrain #weighttraining #crossfit #athleticperformance #athleticdevelopment #powerlifting #olympiclifting #strongman #workout #fitnessjourney #gymlife #getmoving #fitnessaddict #trainhard #stayactive #folsom #elkgrove #sorinex #squatober #norcalphysioSQUATS

Deep squats and California sun. #Sacramento #916 #westsacramento #westsac #sacramentofitness #functionalmovement #functionalfitness #injuryprevention #preventinjury #strengthtrain #weighttraining #crossfit #athleticperformance #athleticdevelopment #powerlifting #olympiclifting #strongman #workout #fitfam #gymlife #getmoving #fitnessaddict #trainhard #stayactive #folsom #elkgrove #sorinex #squatober #norcalphysioSQUATS

Anyone else super pumped about today's challenge for #squatober?? This oughta be interesting. ... #Sacramento #916 #westsacramento #westsac #sacramentofitness #functionalmovement #functionalfitness #injuryprevention #preventinjury #strengthtrain #weighttraining #crossfit #athleticperformance #athleticdevelopment #powerlifting #olympiclifting #strongman #workout #fitfam #gymlife #getmoving #fitnessaddict #trainhard #stayactive #folsom #elkgrove #sorinex #squatober #norcalphysioSQUATS

Let's discuss this recovery recommendation-- "steak salad with extra steak" We got our session in. How'd yours go?? Cheers to a new season. The work begins Thursday, Oct 1st. Rest up tonight. @penandpaperstrengthapp @sorinex_squatober @sorinex #squatober #strengthtraining... Reposted from @sorinex_squatober See more

These messages mean a lot to us! Here's your reminder for today: You've got the power to change your own life and we want to help.

"When you squat, your back should stay perfectly straight. There should be no tilting of the pelvis and absolutely no rounding of your back" - young me You live and you learn. I was wrong, I admit it! I also was under the impression that your knees shouldn't go over your toes while squatting, heavy squatting was bad, and crossfit would automatically put you in the ER. Again. I was wrong. I listened to the wrong people who drilled that nonsense into me. But the Butt Wink...? yeah, that's a normal movement that you will always have when squatting deep. Try to stop it and you'll do more harm than good. For anyone who uses other terms, Butt Wink is a term people use when the low back and pelvis round at the bottom of the squat (combined motion of pelvis posterior tilt and lumbar flexion). Why is it there? As our hips move into flexion (like at the bottom of a squat), they quickly run out of room and run into the acetabulum (part of the pelvis that articulates with the femur. Google it). If the pelvis were to remain still, those two bones would hit and cause impingment and pain. So, in order to avoid that and make room for the hips, the pelvis rotates posteriorly. This in turn cause the low back to move into a flexed / rounded position because... you know... those two regions of the spine are connected. When this happens, the back rounds, yielding the butt wink. Should you try to stop it? No Should you try to control it? Most definitely. We want to control all of our movements, pelvis posterior tilt included. While we want to accept the fact that it will be there, we need to make sure it isn't unnecessarily excessive. Many times we get excessive pelvic tilt from too much forward trunk lean. Dig into your hip mobility, thoracic spine mobility, and ankle mobility for starters.

There are 2 variations of a back squat - High Bar and Low Bar. The difference is that the bar is positioned differently on the back (high bar is on the upper trapezius, low bar is at the spine of the scapula). Because of the different bar positions, the biomechanics (how the body moves) will be different for each lift. Goal is to maintain center of mass in the base of support. This change in biomechanics causes the following differences:... : Movement changes: Greater knee flexion, more upright torso, deeper squat. Muscle changes: Greater activation of quadricep muscle group. : Movement changes: Greater hip flexion, greater forward lean. Muscle changes: Greater activation of Erector Spinae, Adductor muscle group, Gluteal muscle group *Implications for rehab and recovery* Consider using high bar back squat for: -Offload the low back muscles -Hip impingement or limited hip flexion -Increase strength of quadriceps Consider using low bar back squat for: -Develop posterior chain -Offload the knee and quadriceps -Increase muscle activity of lumbar paraspinal muscles -Limited knee mobility Glassbrook, D. 2017. Review of thebiomechanical differences between the high bar and low bar back squat. Journal of Strength and Conditioning Research. #Sacramento #916 #westsacramento #westsac #sacramentofitness #functionalmovement #functionalfitness #injuryprevention #preventinjury #strengthtrain #weighttraining #crossfit #athleticperformance #athleticdevelopment #powerlifting #olympiclifting #strongman #workout #fitfam #gymlife #getmoving #fitnessaddict #trainhard #stayactive #folsom #elkgrove #sorinex #squatober #norcalphysioSQUATS

#Sacramento #916 #westsacramento #westsac #sacramentofitness #functionalmovement #functionalfitness #injuryprevention #preventinjury #strengthtrain #weighttraining #crossfit #athleticperformance #athleticdevelopment #powerlifting #olympiclifting #strongman #workout #fitfam #gymlife #getmoving #fitnessaddict #trainhard #stayactive #folsom #elkgrove #sorinex #squatober #norcalphysioSQUATS