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I can't say I know anything about American football, but I do know if a guy who is turning 40 this year, is MVP, he has got to be doing something right! Everybody wants to Get bigger..Get stronger.. Get quicker.. So we train hard, and wait for it to happen. What happens... Super compensation happens, but are we enabling our bodies to supercompensate or are we just wearing and tearing them down, to just look more 'ripped'?? Spina equation: if load > capacity= injury ,therefore increase load bearing capacity'

Timeline Photos

Are you tired of the same reoccurring injuries every season.. Do you feel like your not making progress with your training.. What would it feel like to MOVE BETTER.. RECOVER FASTER..PLAY STRONGER..

Contribution of Dry Needling to Individualized Physical Therapy Treatment of Shoulder Pain: A Randomized Clinical Trial. - PubMed - NCBI

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Hamstring conditioning Football preseason is here again, which mean lots of running on heavy ground and lots of tight hamstrings. This injury can present as just a little 'tightness' but if not looked after properly can hang around all summer! Here are three things I've been working on with clients to specifically 'Prehab' those hamstrings 1 Nordic curl- the eccentric nature of this exercise helps lengthen and strengthen the muscle at its weakest ranges of motion. 2 smash and floss- help 'unglue' specific sore spots, (if this looks hard, it's because it is! did you really think rolling back and over on a foam roller makes changes to the facia..) 3 pulse stretch- there are many ways to stretch, but what we want is to do it progressively and make changes to the muscle capacity

Photos from Activ8 Physical Therapy's post

Text neck is an overuse syndrome which not only causes neck and back pain but can also affect breathing. No need to explain what causes it, but think - how long do you spend in these positions everyday.. An average head weighs 12 pounds but for every inch it juts forward you can add 10 pounds of extra pressure. Most of the work we do, including while exercising is push/pull movements in shoulder flexion leading to tight chest and shoulder muscles. The result is slumped/rounded shoulders with forward head posture. To counteract this, and improve posture, work on shoulder extension. Sit on the floor and reach your hands (palms down) behind you as far as possible, bring your baby fingers as close together as you can while sliding your hips forward to increase the stretch. Be careful not to put too much strain on your elbow. Do this for at least a minute everyday.

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How many hours a day do you sit? At work, driving, watching tv .. Our hip flexors get short and tight from sitting and unfortunately we don't do a lot to maintain them. Tight hypertonic hip flexors are the equivalent of running with the brakes turned on, and can contribute to back, knee and ankle problems, not to mention inhibiting our glute function. Here is a simple and really effective way at regaining our hip extension. This is bound to feel uncomfortable if you haven't done it before, but you will feel like you have a new set of wheels if you can fit in a few times a week. Play around with different types of stretches here- contract relax, dynamic etc. don't forget to breath and try and relax into the stretch. Try and build up to 5minutes a day each leg

With basketball season just about to start I thought it would be a good time to share a quick ankle injury prevention warm up. Of course, there are some injuries you just can't avoid like coming down on someone's foot, and having no control over your ankle rolling. These drills will build strength, mobility and proprioception- do about 10-20 steps of each and 10 rollerblades. Even better done barefoot.

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A lot of questions lately,about mobility and where to start. Simple way to get some feedback about where you need to start improving is a basic full squat. We've all got different proportions and limb lengths so degree of difficulty will vary(harder for tall people!!) Here's a couple of points so you don't cheat around areas missing range of motion *Make sure your shoes are off so you can see your true dorsiflexion, no heel raise *toes pointing straight ahead and don't let your arches collapse *keep knees out *stay down for at least a minute and listen to your body, it will tell what is limiting you

The shoulder is mainly stabilized and protected by the rotator cuff muscles all of which attach to the scapula. The scapula is often forgotten about and most of us only ever exercise our shoulders in one plane of movement. The shoulder is a ball and socket joint capable of flexion, extension, adduction, abduction and rotation. We need to train all of these movement if we want to keep full shoulder strength and mobility

After fracturing my index finger in three places playing football last June, the consultant noticed a lot of other lumps and bumps around my hands. Previous injuries- broke both wrists, fractured scaphoid, a few finger dislocations. He said not to expect full range of movement back and to be careful not to overload as they wouldn't be as strong. Here's a quick look at some of the reconditioning and movement repatterning exercises I've been doing just to prove him wrong!!

Ankle Injury Prevention Warmup

Ankle warm up