Back On Track. Sports Massage and Injury Rehab Clinic
Description
Sports massage, deep tissue massage, muscle energy techniques, PNF, myofascial release, trigger point, sports injury and assessment programming.
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Looking back my notes, I've diagnosed and treated three Sartorius muscle strains😀tried to draw it😂
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High intensity interval training (HIIT). Do you want to conduct HIIT training? Use either the treadmill, cross trainer, rower, indoor or outdoor cycle or the road. 20 secs flat out sprints (85% anaerobic metabolism, 15% aerobic metabolism). Recovery 40 seconds. Conduct 4-8 reps. (Maybe enough)! If you would like to conduct more, do another set with 3-5 mins rest between sets to resynthesis your phosphocreatine stores. Those stores rapidly deplete and are almost exhausted after a 30 second sprint😅 Don't guess your HIIT training, do it right to maximise your session😅
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Good sources of protein Food Protein (grams) 3 ounces tuna, salmon, haddock, or trout 21 3 ounces cooked turkey or chicken 19 6 ounces plain Greek yogurt 17 ½ cup cottage cheese 14 ½ cup cooked beans 8 1 cup of milk 8 1 cup cooked pasta 8 ¼ cup or 1 ounce of nuts (all types) 7 1 egg 6 Source: USDA National Nutrient Database, 2015😀
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Conducted myofascial release for the deep psoas muscle today. Client reported more range at the hip when conducting her hill repeats during lunch😀⛰symptom free now, had pain 3/10 during activity before consultation and treatment😀
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Make sure you protect your knees. Ensure you strengthen and stretch all muscles surrounding them. Running can place 3-4 times your body weight through the knee. Make sure you have good control in single leg squat to prevent knee pain.
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Appointment available tomorrow 6-7pm. Any takers?😀
Ben Nevis by Carn Mor Dearg Arete
scott griffiths ;-)
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Long head of biceps femoris attaches to the head of the fibula. Also soleus😀
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The simplistic 3 phases of Injury Recovery. No shortcuts please😢💦
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Getting my coaching head on again. A 16-week XC running snapshot on what type of running you should be doing to maximise performance for the National XC. You could maybe commence this in October, but if individuals want to start earlier they can, if that was the case, and you already had a base, then start at the beginning of August if you would like to target the district xc relays, and the national xc relays in October. The programme would be slightly different. Allan
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Over pronation on the midstance phase of the gait cycle. It's important for you runners out there to make sure your structures are strong enough to tolerate the loading. Also wear the correct running shoes for your foot biomechanics😀
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Suprascapular nerve entrapment. If this nerve has had serious trauma; muscle atrophy, muscle weakness on external rotation could be presented. The suprascapular nerve is derived from the upper trunk of the brachial plexus formed by the roots of the C5 and C6 nerves.
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