It’s all about balance...⚖️
As a profession, we tend to focus on one extreme or the other.
“Don’t let you knee go past your toe!”
“Don’t lean too far forward!”
While all these cues are important, what’s more imperative is understanding the purpose of the exercise.
If you need more quad strength, letting your knee go past your toe is great way to strengthen your quads.
If your quadriceps are already too developed, then bending at the waist can be important to activate your glutes in order to take the stress off of the knee.
Getting evaluated by a movement specialist can help guide you in your exercise program.
#mechanicsmatter #injuryproof
#biomechanics #physicaltherapy #sportsrehab #sportsperformance #sportsrecovery
March Madness is finally here 🏀!
As the tournament begins this week, we can’t help but think of the preparation and training required to be successful...and win.
Are you putting in your work this week?
Hit us up if you need any advice on your nagging pain or guidance on any training program.
#marchmadness #collegebasketball #trainsmart #trainhard #sportsrehab #sportsrecovery #sportsperformance
“Either you run the day or the day runs you.”
– Jim Rohn
#mindset #striveforprogress #daybyday #growthmindset #motivationmonday
“You don’t have to be great to start, but you have to start to be great.”
– Zig Ziglar
#motivationmonday #enjoytheprocess #smartwork #hardwork #sportsrehab #sportsrecovery #sportsperformance
THE “VACCINE” 🛡 AGAINST INJURIES?
Are you the “constant rehab-er” 🤕?
Does your body seem to break down each year with the same injury? Or another injury?
Gabbett (2016) suggests that:
“The training load [during rehab] may not be high enough to adapt to match the demands [of the sport].”
SUGGESTION:
☑️ “Physically hard (and appropriate) training may protect against injuries”.
☑️ Meaning that during the rehabilitation phase, we did not push our bodies to the proper limits.
☑️ Since we didn’t challenge the body to it’s athletic limits, re-injury can occur because the body was NOT adequately PREPARED to handle the demand.
☑️ To properly push your body to the limits of your sport, TALK to a sports rehab specialist to create your optimal program.
☑️ Push your body TO the limit, but NOT past the limit!
[Gabbett TJ. Br J Sports Med 2016;50: 273. The training—injury prevention paradox: should athletes be training smarter and harder?]
Sitting 🪑 a lot lately?
Many studies show prolonged sitting of greater than 2 hours can:
1. Increase risk of musculoskeletal discomfort
(⬆️ aches)
2. Reduced cognitive function (⏬ thinking)
3. Other detrimental health effects (⬇️ circulation)
In this technology-based society we live in, remember to build in a STRETCH break!
What’s your favorite stretch during your break?
Free Laser Therapy
Wednesday, January 27
2-5PM
DM, Call or text us at 909-796-7700 to schedule!
If you are unsure about laser therapy, the easiest way to see it a too try it for yourself!
If you have had some small nagging pain for years, or have noticed some pretty bad irritation recently, laser therapy could help you be pain free!
Monday, January 11 we are offering free 1-on-1 appointments to get to the bottom of your pain.
If you or anyone you know is hurting, we want to help you find out how to fix it!
Send us message, or you can call or text us at 909-796-7700 to schedule your free appointment!
Happy New Year! 🎊
From our team at Precision In Movement, we are excited for what 2021 will bring!
We invite you all to continue to join us in our focused mission to heal, educate, and empower the active community...locally and globally.
#happynewyear #painfree #physicaltherapy #sportsperformance #sportsrecovery #socal #sanbernardino #redlands #lomalinda
~Season of Giving GIVEAWAY!~ (ENDED 12/23/20)
Christmas is coming 🎁🤗!
This year has been filled with pandemic woes, but here is more to be cheerful about! We are doing a giveaway of four prizes. This final gift has a $200 VALUE!!!
This week’s winner will be announced on 12/23 and you will be able to come pick it up that same day or even Christmas Eve.
To enter all you have to do is:
1. LIKE this post
2. TAG 3 friends in the comments below! (More comments = more chances!)
3. FOLLOW: @precision_in_movement
4. Comment why you would benefit from the Hypervolt Go
GOOD-LUCK EVERYONE
This weeks prize is the Hypervolt Go by #hyperice
The Hypervolt Go is just like the Hypervolt. This model is smaller but still packs a punch!
#christmas #xmas #christmasgiveaway #giveaway #xmasgiveaway #recovery #heat #pttech #physicaltherapy #myofascialrelease #Performance #precision #injuryprevention #biomechanics #Sportsphysicaltherapy #stretching #rehab #fitness #health #rehabexperts #running #marathon #sportsinjury #Speed #runfree #fitness #sport
-Per Instagram rules, this promotion is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm that they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use. Participants must be within California
~Season of Giving GIVEAWAY!~
Christmas is coming 🎁🤗!
This year has been filled with pandemic woes, but here is more to be cheerful about! We are doing a giveaway of four prizes. Today’s gift #3... a $249 VALUE!!!
This week’s winner will be announced on 12/13
To enter all you have to do is:
1. LIKE this post
2. TAG 2 friends in the comments below! (More comments = more chances!)
3. FOLLOW: @precision_in_movement
GOOD-LUCK EVERYONE
This weeks prize is the Venom Back by #hyperice (makers of the #hypervolt)
“The Venom is a digitally connected wearable device that combines heat and vibration to warm, loosen, and relax stiff muscles. Encouraging circulation and pushing out soreness, the Venom features a premium neoprene compression wrap that holds heat and vibration right where you need it most.
The Venom Back focuses heat and vibration on your core, helping circulate oxygenated blood. Since almost all athletic movement involves your core, the Venom Back is ideal for easing overall muscle soreness and stiffness in the body.”
#christmas #xmas #christmasgiveaway #giveaway #xmasgiveaway #recovery #heat #pttech #physicaltherapy #myofascialrelease #Performance #precision #injuryprevention #biomechanics #Sportsphysicaltherapy #stretching #rehab #fitness #health #rehabexperts #running #marathon #sportsinjury #Speed #runfree #fitness #sport
-Per Instagram rules, this promotion is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm that they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use. Participants must be within California
Sore and achy foot 👣?
Our foot is built to handle high levels of impact ⚒...
Then WHY do some of us suffer with foot or arch pain 🚨?
Reason 1️⃣:
Stiff Ankles 🔗
Studies show that plantar fascia-specific and gastrocnemius/alleys stretching can provide short-term (1 week - 4 months) pain relief.
Reason 2️⃣: Weak Ankles + Hips
Studies show prescribing strengthening exercises 🏋️and movement training for muscles that control pronation and absorb shock 🧽 are effective in improving function.
Reason 3️⃣: Wrong Shoes 👟
Studies show certain shoes can contribute to a change on your mechanics, which in turn place too much stress to your arches.
(Some argue shoes are just terrible for our feet... that’s for another discussion).
Whatever your REASON is, pain is no fun.
Need some pain relief NOW?
Ask us how you or a loved one can try our DEEP TISSUE LIGHT LASER device for FREE!
TAG someone who needs some foot 👣 relief !
Pain in the NECK ? 🤕
From students 📚, to dentists 🦷, to Uber drivers 🚙... we’ve all dealt with a stiff or crampy neck.
3 Tips For a Pain-Free Neck:
1️⃣. Massage 💆🏻♀️ and Movement 🏃🏻♂️:
Our muscles like circulation, so “motion is lotion.”
☑️ Build in your own self-massage or self-stretch routine, 5 minutes a day!
2️⃣. Mental Reset ♻️ and Breathing 🫁
Studies show stress can affect amplify neck pain!
☑️ Evaluate your “feelings” when your neck pain was at its worst 📈 and you might be surprised with the correlation.
☑️ Learn to breath! Diaphragmatic breath has been shown to calm our heart rate and “relax” our bodies.
3️⃣. Strength in Posture
Studies show ⬆️ strength in your neck and back muscles = ⏬ pain and ⏫ function.
☑️ Getting functionally stronger allows you to handle life’s “bad” postures better.
Tried all this... and still have nagging issues? Lucky for you we love our DEEP TISSUE LASER THERAPY and want you to give it a try...
FOR FREE! You’re welcome. DM us for details!
TAG someone who keeps complaining of their stiff neck! 😵
QUESTIONS? Ask away! 👇
Who hasn’t dealt with KNEE PAIN before? 🚨
Most cases are resolved with:
1️⃣. Reduction in activity level 📊 to promote healing,
2️⃣ Targeted stretching 🤸🏻,
3️⃣. Functional strengthening, and...
4️⃣. A change in the way you move, or your “biomechanics”.
For those “nagging” knee issues that just simply won’t go away, you should consider giving DEEP TISSUE LASER THERAPY 🪄 a try.
Here’s how it WORKS:
Deep tissue therapy lasers work by flooding the tissues with photons, energizing the damaged cells and increasing circulation to the painful area. This produces a cascade of healing responses in your body, reducing inflammation, thereby reducing or even eliminating your pain.
Want to give this NATURAL treatment a try?
ASK us how to get a FREE (Yes, FREE) treatment! We’re just in a giving mood. 🙌
TAG someone that WANTS a pain-free KNEE! 🙋🏻♂️
~Season of Giving GIVEAWAY!~
Thanksgiving is coming, and while this year has been filled with a lot of bad, the very fact that you are reading this means you have things you can be thankful for. Hopefully to help give you something more to be happy about, we are doing a giveaway of four prizes. This week’s winner will be announced on 11/25
To enter all you have to do is:
1. LIKE this post
2. TAG 2 friends in the comments below! (More comments = more chances!)
3. FOLLOW: @precision_in_movement
GOOD-LUCK EVERYONE
This weeks prize is the Relaxroll by #hyperice (makers of the #hypervolt )
You might think this is just a foam roller. I threw away my foam roller when I got this. This roller is SOLID. There is a baseball I trashed after getting the roller ball in this set, too. And finally the medium roller is great for all kinds of things you may not have tried rolling before.
This set is so good I take it with me everywhere I go.
#thanksgiving #blackfriday #thanksgivinggiveaway #giveaway #blackfridaygiveaway #recovery #cryosphere #pttech #physicaltherapy #cryotherapy #icemassage #myofascialrelease #Performance #precision #injuryprevention #biomechanics #Sportsphysicaltherapy #stretching #rehab #fitness #health #rehabexperts #running #marathon #sportsinjury #Speed #runfree #fitness #sport
-Per Instagram rules, this promotion is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm that they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use. Participants must be within California
~Season of Giving GIVEAWAY!~
(In case you missed the post yesterday)
Thanksgiving is coming, and while this year has been filled with a lot of bad, the very fact that you are reading this means you have things you can be thankful for. Hopefully to help give you something more to be happy about, we are doing a giveaway of four prizes. This week’s winner will be announced on 11/15
To enter all you have to do is:
1. LIKE this post
2. TAG 2 friends in the comments below! (More comments = more chances!)
3. FOLLOW: @precision_in_movement
GOOD-LUCK EVERYONE
This weeks prize is the #Recoup Cryosphere 🎁❄️ Use it to reduce soreness, increase blood flow, reduce muscle and joint pain, and “Combine the benefits of Ice and Massage in one single product.”
#thanksgiving #blackfriday #thanksgivinggiveaway #giveaway #blackfridaygiveaway #recovery #cryosphere #pttech #physicaltherapy #cryotherapy #icemassage #myofascialrelease #Performance #precision #injuryprevention #biomechanics #Sportsphysicaltherapy #stretching #rehab #fitness #health #rehabexperts #running #marathon #sportsinjury #Speed #runfree #fitness #sport
-Per Instagram rules, this promotion is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm that they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use. Participants must be within California
~Season of Giving GIVEAWAY!~
Thanksgiving is coming, and while this year has been filled with a lot of bad, the very fact that you are reading this means you have things you can be thankful for. Hopefully to help give you something more to be happy about, we are doing a giveaway of four prizes. This week’s winner will be announced on 11/15
To enter all you have to do is:
1. LIKE this post
2. TAG 2 friends in the comments below! (More comments = more chances!)
3. FOLLOW: @precision_in_movement
GOOD-LUCK EVERYONE
This weeks prize is the #Recoup Cryosphere 🎁❄️ Use it to reduce soreness, increase blood flow, reduce muscle and joint pain, and “Combine the benefits of Ice and Massage in one single product.”
#thanksgiving #blackfriday #thanksgivinggiveaway #giveaway #blackfridaygiveaway #recovery #cryosphere #pttech #physicaltherapy #cryotherapy #icemassage #myofascialrelease #Performance #precision #injuryprevention #biomechanics #Sportsphysicaltherapy #stretching #rehab #fitness #health #rehabexperts #running #marathon #sportsinjury #Speed #runfree #fitness #sport
-Per Instagram rules, this promotion is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm that they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use. Participants must be within California
Staying Ready...🚦.
•
What things should you be working on at home?
Here are 3 simple, yet powerful tips to get your body ready for the season:
1️⃣. Work on a stretching routine, once a day.
2️⃣. Work on a strength training routine SPECIFIC to your sport, 3 times a week.
3️⃣. Work on a speed, agility and plyometric (jumping) program to re-build your muscle, tendon, and nervous system, 2-3 times a week.
As with anything, it takes COMMITMENT and DISCIPLINE.
Do you want to be the best you can be?
Get to it!
•
🚨Injuries? Soreness? Not sure what to do? 🤨
📍Free 15-minute consultations are available in-person or online.
Let’s get better together. 🤜🤛
“I hate stretching!” Said almost every athlete.
Before you put off stretching, consider these important points:
1️⃣. STATIC STRETCHING
☑️ “Winds down” ⏬ your CNS/brain-body connection.
☑️ Allows for more muscle flexibility gains
☑️ Can be used prior to low-impact activities.
2️⃣. DYNAMIC STRETCHING
☑️ Preps the body for movement, “dials up” ⏫ your CNS.
☑️ Allows for more functional stretching
☑️ Can be used prior to high-impact, explosive activities.
SUMMARY:
One is not necessarily better than the other. It depends on your activity level and goal.
✅ Want more muscle flexibility?
Try STATIC stretching.
✅ Want more muscle warm-up?
Try DYNAMIC stretching.
Just like taking care of your car 🚘 will keep it running for a many miles, taking care of your body 💪 will keep it healthy for many years.
Questions? Comment below 👇.
Trying to figure out own warm-up program? Send us a message. We can help!
No team sports this year!?
How are you going to react?
You have 2 options:
1️⃣. Stay angry (and stop training).
2️⃣. Stay ready (and keep training).
@emily.dreww is staying ready... What are you going to do with your “free” time?
COMMENT 👇 if you are #stayingready!
QUESTIONS on how to stay ready? Hit us up.