Injury Proof Yourself Through Analysis 🔎 . Athlete or not, your body moves in a specific way. The postures and movements we put ourselves through daily create these habits. . How then would you know if you were moving your best? 🤔 . . . ANALOGY: How would you know if your car 🚗 was out of alignment? You would typically take your car to an auto mechanic 🔧. . . Imagine us as your human body mechanic. We analyze and teach you how your body is supposed to move. Armed with that information, you can make adjustments to your training to be able to move more efficiently and effectively to get that PR, jump higher, sprint faster and feel your BEST. 💪 . . . ________________________________________ Institute for PRECISION IN MOVEMENT We are movement diagnosticians empowering you with the long-term fix to injury and poor performance. ________________________________________ #MovementAwarenessCampaign #MechanicsMatter #RetraintheBrain #Glutes #ACLRehab #tennis #YouthSports #InjuryPrevention #Biomechanics #SportsPhysicalTherapy #MovementAnalysis #SportsRehab #SportsPerformance #Fitness #InlandEmpire #SanBernardino #SoCal
🚨Low Back Pain and Lifting: Put To Practice . In this series, we learned: ➖Why abdominal bracing is important, ➖What muscles should be engaged during a lift or squat, ➖ How to improve your abdominal "bracing" from a basic position to advanced. . . 📶 FINAL step? Let's put the "bracing" technique into your squat or lift. 🏋🏼 1️⃣ Breath into your abdomen and engage your BRACE (🌀create the "stiffness" and intra-abdominal pressure using the obliques and diaphragm - 📄McGill 2007, Cholewicki 1999). 2️⃣ Bend forward at your hips, keep your low back locked in 🔒. (📍If you have a hard time keeping your low back from bending, trying using a stick.📍) 3️⃣ Keeping your BRACE on (tighten 🆙 torso muscles, including shoulder blade muscles and lats), drive your hips forward using the glutes. ➖➖➖ ❇️GOAL: 🗝Learn to bend at your hips, NOT your low back. 🗝Learn to brace and lift through your glutes. ➖➖➖ . . ✔️Using your CORE ("bracing") properly can help you lift more weight, even if your hip strength is subpar - 📄McGill, McDermott 2009. . . TAG someone that needs this‼️ Questions or suggestions for future topics? Let us know. 👌 . . ⚠️ This information is meant as basic knowledge and NOT meant to replace medical advice from a licensed medical practitioner or performance coach. 💬TALK with a movement specialist for an individualized program for you. #lowback #pain #lifting #deadlift #abs #fitness #core #strengthening
🚨Low Back Pain and Lifting: "Brace" With Movement . In our previous post about learning how to use "CORE", we talked about: ➖ how to engage the "core" muscles and, ➖ why bracing is importance for lifting and high level movements. . . ▶️ Next step? Let's put the "bracing" technique into practice. 1️⃣ Lie on your hands and knees, keeping the slight arch in your low back locked in (👋 if you cannot feel the slight arch in your low back, use one of your hands to check the low back position). 2️⃣ Engage and "stiffen" your core muscles (🖐Gently press your hands downward to the hips to help engage your arm and back muscles). 3️⃣ Keeping your hands in place, sit your hips backwards like you were pushing a door open with your rear 🍑🚪. 🚫 Don't let your low back move once it is locked in❗️Return to starting position. 4️⃣ Repeat for 20-30 reps, or until you are able to control the movement (📶 start slow and work up to a fast speed to train your timing). ➖➖➖ ❇️GOAL: Learn to contract fast with proper alignment AND relax when needed. 📄 Dr. McGill's research on spine biomechanics emphasizes this functional core "stiffness" ➕hip/glute power generations leads to EFFICIENCY and POWER in your lift WHILE LOWERING your risk for INJURY. 🔑 ➖➖➖ . . This is just the SECOND step in learning how brace your core muscles optimally for high level lifting. Our NEXT POST will be on how to progress this technique directly into your lifting. . . TAG someone that needs better low back control‼️ . . ⚠️ This information is meant as basic knowledge and NOT meant to replace medical advice from a licensed medical practitioner or performance coach. 💬TALK with a movement specialist for an individualized program for you.
🚨Low Back Pain and Lifting: Learn To "Brace" The Core . In our previous post about the "CORE", we talked about: ➖ what the "core" muscles consist of and, ➖ why training the "core" is helpful for performance and injury prevention. 📄 Furthermore, here is why Dr. McGill recommends abdominal BRACING to help you during a lifting movement: "When lifting weights, [the core] stiffens to efficiently transmit the power generated at the hips through the torso." ▶️ Next step? Let's learn HOW TO USE the core efficiently for lifting and dynamic sports movements. 1️⃣ Lie on your back with your knees bent. Place hands around your sides to feel your obliques muscles. 2️⃣ Gently breath in into your stomach and rib area (try not breath into your chest area). 3️⃣ Exhale and stiffen up the entire core area. Imagine a solid cylinder all the way around the low back. 4️⃣ Hold for up to 10 seconds, without holding your breath. Repeat until you feel the proper recruitment of the muscles. . . This is just the FIRST step in learning how to use your core muscles optimally for high level movements ("bracing" vs "hollowing" debate is for another post). Our NEXT POST will be on how to progress this technique into your lifting. Stay tuned! . Thanks @moera.coleen ! . TAG someone that needs to learn this‼️ #powerlifting #fitness #bodybuilding #fitfam #deadlift #gym #squat #motivation #bodybuilder #bench #squats #strength #benchpress #fit #strong #crossfit #fitspo #weightlifting #instafit #gains #girlswholift #iifym #training #ipf #workout #muscle #usapl #strongman #beastmode #gymlife💪
Posted @withrepost • @precision_in_movement 🚨Low Back Pain and Lifting . According to world-renowned spine biomechanist Dr. Stuart McGill, a "well-trained" or "strong" core is essential for optimal performance and injury prevention. However, what exactly is the "core"? . . WHAT is the "core"? Although there are many layers to this discussion, the core is fundamentally composed of: ➖The lumbar spine (low back joints) ➖The muscles of the abdomen (rectus abdominus / "six-pack muscle", obliques, transverse abdominus) ➖Back extensors ➖Other important muscles that are interconnected (latissimus dorsi, quadratus lumborum, gluteals) . WHY are the "core" muscles important? The core muscles are built to "stiffen" up the torso, rather than "flex" the body forward like in a sit-up (📍topic for another day). WITHOUT proper core muscle "stiffness", you could be relying on other STRONG but LESS EFFICIENT structures in your spine. ✔️ If our bodies are built for efficiency, why not use it efficiently? Otherwise, you could be at risk for low back issues. . . . TAG someone that needs to work on their CORE‼️ Follow us this week for more tips on low back issues with lifting. Special thanks to @moera.coleen ! Follow her for her journey into the powerlifting world. 💪 #powerlifting #fitness #bodybuilding #fitfam #deadlift #gym #squat #motivation #bodybuilder #bench #squats #strength #benchpress #fit #strong #crossfit #fitspo #weightlifting #instafit #gains #girlswholift #iifym #training #ipf #workout #muscle #usapl #strongman #beastmode #gymlife
Is your week looking heavy 🏋🏼? . Let us lighten up the load with basic tips on how to get rid of your nagging low back issue during squatting or lifting. . . ✔️Body position + proper muscular timing = healthy low back. . . TAG someone with LOW BACK PAIN that needs to hear this week's discussion. . . . #lowbackpain #lifting #olylift #powerlifting #girlswholift #guyswholift #athlete #workout #fitness #rehab
Posted @withrepost • @precision_in_movement Wind Down Your Engine 🛬. • As the week winds down, your body will most likely need a recharge ⚡️. People think about resting their body, but did you know your BRAIN needs a break as well? 🤔 • • Research shows that mental fatigue negatively affects your focus and physical performance. MEANING... 1️⃣ You start making dumb mistakes on the field or court, 2️⃣ You can't jump as high or run as fast and... 3️⃣ You become more frustrated because you don't understand why you CAN'T do what you normally can do. UNDERSTAND THIS: ✔️A tired mind is just as impactful to your performance as a tired muscle. Take time to relax the mind, step away from social media and TV, and just unwind your engine...Doctor's order. Need relaxation options❓ Hit us up. • • ⚽️ Mental Fatigue Impairs Soccer-Specific Physical and Technical Performance (Smith et al 2015) • • #mentalfatigue #tiredbrain #tiredbody #youthsports #highschoolsports #collegesports #weekendwarrior #restup #sportsphysicaltherapy #sportsperformance #inlandempire #sanbernardino
Work In Progress ⛏. • • Recovering from a knee surgery can be frustrating and downright boring at first. Your patience will be tested 😡. • • All though we do not have control over time ⏰, we DO have control over what we do on a daily basis. • • TAG someone going through #kneerehab that might need some extra motivation! • • • #kneesurgery #trusttheprocess #chipaway #backtorunning #backtojumping #sportsrehab #rehabexperts #ACLcomeback #IE #InlandEmpire #SanBernardino
We Feel Your Pain 🤕 Injuries can be devastating, physically and emotionally. While the staff at IPIM are trained in recovering from injury, that doesn’t mean we aren’t experienced with getting injured ourselves. These are some thoughts from @chrissolartedpt after an ACL injury • 🗣 “Right after I tore my ACL, everything felt like a dream... I couldn't believe it happened! You know, you go through life thinking you're invincible but then...boom! My world turned upside down. • 🗣 “After surgery, I am now just super motivated to take on the next challenge in life...just trying to grind, push, come back stronger. Even as a physical therapist, I have learned some valuable lessons from this type of injury. Firstly, we are all human 😀🤣. Secondly, life is full of challenges. You can decide to give in, or fight through. As an athlete, I choose to fight and come back stronger.” • • 🗣 “To all the ACL athletes out there, stay strong! There is hope at the end of the tunnel. Channel your inner mamba 🐍” - Chris • • • #ACL #ACLtear #ACLclub #ACLreconstruction #ACLrehab #ACLfamily #mambamentality #ChangeTheGame #SayNoToInjuries #SmartWork #MechanicsMatter #SportsSpecialists #YouthAthlete #AllAthletes #Ballislife #MovementAnalysis #InjuryPrevention #SportsPhysicalTherapy #SportsRehab #SportsPerformance #SportsRecovery #InlandEmpire #SoCal #SanBernardino
The last stretch is always the hardest. Where ever your mind is, drive to that finish line. #run #keeprunning #pt #sportspt #running #marathon #agility #training #resistance #rehab #recovery #speed #lomalinda #redlands #sanbernardino #inlandempire #physicaltherapy #sportsperformance #precision #sprint #verticaljump #finish #5k
May we tempt you with agility training? #running #pt #lomalinda #precision #performance #agility #physical #therapy #physicaltherapy #marathon #fast #sonicspeed #training #movement #biomechanics #nopainallgain #move #live
RETURN-TO-SPORT MOVEMENT EVALUATION Many athletes go through their rehabilitation program and reach a certain point where they feel no pain, they appear strong and they seem to pass the “eye test.” However, how do you truly know if you are ready to get back on the court or field? At PIM, we utilize a movement-based test protocol to determine if the athlete is physically ready to return to high-level activities. We provide a diagnostic report, which can provide the surgeon and family on how high or low their risk for re-injury is. We hope to make this a requirement for all surgeons in their preparation for discharging ACL patients. WHO IS THIS FOR? 1. Recovering athletes thinking about returning to sport (i.e. ACL reconstruction) 2. Parents hoping to find a functional return-to-sport evaluation for their child 3. Surgeons or physicians looking for a movement-based functional test to assist in return-to-play decisions WHAT WILL IT DO FOR ME? This evaluation will provide you with: 1. A movement-based grade report to determine if you are at a high or low risk for re-injury. 2. A functional strength report to identify any remaining weaknesses you have in your body. 3. An individualized, performance-based movement training program to fix any biomechanical deficits. #TrainingPrograms #Running #RunFree #VerticalJump #Agility #ChangeOfDirection #Speed #MechanicsMatter #InjuryPrevention #Biomechanics #PhysicalTherapy #SportsPhysicalTherapy #MovementTraining #RehabExperts #SportsPerformance #Fitness #SportsRecovery #InlandEmpire #SanBernardino #SoCal #Redlands #Lomalinda
MOVEMENT PATTERN TRAINING All training programs are not created equal. Some programs focus on improving flexibility and building strength, while others include skill-specific training to maximize an athlete’s skill set. Movement Pattern Training is a movement-based training program designed by a sports movement expert to efficiently target the individual’s specific weaknesses and maximize their sport-specific movement skill (performed after the Sports Movement Analysis). The progressive task breakdown and sport-specific context makes this movement training program unique. WHO IS THIS FOR? 1. Elite or recreational athletes looking for to fix their movement-related causes for injury and/or poor performance 2. Coaches trying to reduce their team’s risk for injury while maximizing athletic performance WHAT WILL IT DO FOR ME? 1. This highly detailed training program will significantly reduce your risk of injury and improve your speed, power and explosiveness specific to your sport. #TrainingPrograms #Running #RunFree #VerticalJump #Agility #ChangeOfDirection #Speed #MechanicsMatter #InjuryPrevention #Biomechanics #PhysicalTherapy #SportsPhysicalTherapy #MovementTraining #RehabExperts #SportsPerformance #Fitness #SportsRecovery #InlandEmpire #SanBernardino #SoCal #Redlands #Lomalinda
MOVEMENT PATTERN TRAINING All training programs are not created equal. Some programs focus on improving flexibility and building strength, while others include skill-specific training to maximize an athlete’s skill set. Movement Pattern Training is a movement-based training program designed by a sports movement expert to efficiently target the individual’s specific weaknesses and maximize their sport-specific movement skill (performed after the Sports Movement Analysis). The progressive task breakdown and sport-specific context makes this movement training program unique. WHO IS THIS FOR? 1. Elite or recreational athletes looking for to fix their movement-related causes for injury and/or poor performance 2. Coaches trying to reduce their team’s risk for injury while maximizing athletic performance WHAT WILL IT DO FOR ME? 1. This highly detailed training program will significantly reduce your risk of injury and improve your speed, power and explosiveness specific to your sport. #TrainingPrograms #Running #RunFree #VerticalJump #Agility #ChangeOfDirection #Speed #MechanicsMatter #InjuryPrevention #Biomechanics #PhysicalTherapy #SportsPhysicalTherapy #MovementTraining #RehabExperts #SportsPerformance #Fitness #SportsRecovery #InlandEmpire #SanBernardino #SoCal #Redlands #Lomalinda
ACL REHABILITATION: WHEN TO RETURN TO SPORT? It may take roughly 6-9 months to rehabilitate from an ACL reconstruction. In a recent review of literature by Barber-Westin and Noyes, the authors reported that decisions on return to sport after anterior cruciate ligament (ACL) reconstruction included the combination of the following 3 factors: 1) Knee musculature strength 2) Lower-limb symmetry (as measured with a single leg hop test) 3) Clinical examination of the knee (e.g., range of motion, edema) They also reported that ACL failure or reinjury rates in these studies, with a minimum follow-up time of 2 years, ranged from 0 to 24%, and the injury rate of the contralateral ACL ranged from 0% to 15%. Why is the reinjury rate reportedly as high as 24%? Current post-ACL reconstruction rehabilitation programs may not be optimally effective in addressing deficits related to the initial injury and the subsequent surgical interventions; The criteria used to return an athlete to sports may not be adequate to identify residual functional deficits and fully assess readiness to return to play; Postsurgical rehabilitation, while addressing the deficits related to the injury and surgery, may not fully address the likely preinjury predisposing factors on the injured as well as the uninjured side; Residual deficits on the post-surgical limb place the uninjured limb at greater risk of injuries upon return to high-level activities. There have been numerous studies performed that provide evidence on injury biomechanics and ACL injury risk (e.g. a non-contact ACL injury is 2.5 times more likely to occur when the knee collapses inward during a jump landing task). That’s why we developed Return-to-Sport evaluation tests to provide functional strength reports and individualized, performance-based movement training program for athletes trying to get back in the game
Menopause can be a tough time of adjusting to changes in the body. But many of the changes are things that fit perfectly in line with physical therapy. Bone Density will often decrease with menopause, but the activities prescribed by a PT can keep levels up and your bones strong Hot flashes are one of the most infamous effects of menopause. Generally, this is due to the fluctuating hormone levels in the body. Similar to its assistance in managing pain and cramping during periods, regular aerobic exercise can help bring balance in the fluctuation. A therapist can design an exercise routine perfect for you that is also safe and can make sure your chances for future injury are as low as possible. Outside of the 2% of the American population who are underweight, generally people are upset by weight gain. With the body changing, weight gain can be a common issue and at that, one that aging can lead to as well. As we age our muscle mass decreases year by year unless we actively oppose it. Therefore, we may be eating based on a metabolism that was more in line with our past selves with greater muscle mass and metabolism. The activities a PT can give you can not only help you lose weight but keep your metabolism high to help burn fat even when you are not exercising. #TrainingPrograms #Running #RunFree #VerticalJump #Agility #ChangeOfDirection #Speed #MechanicsMatter #InjuryPrevention #Biomechanics #PhysicalTherapy #SportsPhysicalTherapy #MovementTraining #RehabExperts #SportsPerformance #Fitness #SportsRecovery #InlandEmpire #SanBernardino #SoCal #Redlands #Lomalinda #Menopause
On top of the benefits of recovering from an injury, physical therapy can have many beneficial side effects. Cardiovascular diseases normally are not associated with physical therapy. The WHO reported that in 2005, 30% of deaths globally was from cardiovascular disease. Almost 8 million people died from heart disease, and 6 million from strokes. But more often than not, the aerobic conditioning and strength training that can come about by physical therapy has been seen to be very beneficial for people at risk of heart problems. One of the major issues that can lead to heart problems is raised blood pressure. There are numerous studies showing the ability of exercise to decrease blood pressure, with one by the American College of Sports Medicine showing the numbers dropping by around 10. (for example, 130 over 90 to 120 over 80) In the Australian Journal of Physiotherapy a study by Taylor et all showed that physical therapy was beneficial for things such as multiple sclerosis, osteoarthritis of the knee, chronic low back pain like you would expect. But it also showed benefits for coronary heart disease, chronic heart failure, and chronic obstructive pulmonary disease. “Therapeutic exercise was more likely to be effective if it was relatively intense and there were indications that more targeted and individualized exercise programs might be more beneficial than standardized programs.” Studies like these are part of the reason why we individualize our treatment for each and every person who comes in for therapy or training here. If you have been injured or want to prevent getting injured in the future, physical therapy may have more benefits then you first expected. #TrainingPrograms #Running #RunFree #VerticalJump #Agility #ChangeOfDirection #Speed #MechanicsMatter #InjuryPrevention #Biomechanics #PhysicalTherapy #SportsPhysicalTherapy #MovementTraining #RehabExperts #SportsPerformance #Fitness #SportsRecovery #InlandEmpire #SanBernardino #SoCal #Redlands #Lomalinda #heart #hearthealth #heartattack #cardiovascular #cardiovascularhealth #stroke
It is very likely that you have had a headache. The WHO reports that in a year, half of the adult population has had a headache. With an estimated 75% of earth’s population being adults, that means there are over 5.25 billion adults currently living, so that means in a year, around 2.6 billion people have a headache. In a day, that’s 7 million people with a headache. And that number is just about the same as the number of things that can cause a headache. One leading cause in America is dehydration, as well as stress and lack of sleep. But maybe you have gotten your 6-8 hours of sleep, 6-8 glasses of water, and read 6-8 stress management books without any fix. If you suffer from regular headaches and you have tried many different things to get them to go away, it is possible physical therapy could be the next step you should take to alleviate your pain. Minor injuries to your head, neck, or jaw could all be major causes of headaches. As you are reading this, it may be a good time to sit up and fix your posture, since bad posture can lead to chronic headaches as well. Physical Therapy can help the body heal from past injuries that we thought were all taken care of as well as strengthen areas of the body that lack the strength needed to function pain free. If your headaches are being a real pain in the neck, physical therapy could bring you that much needed relief. It may only be a small pinching when using a computer or doing certain activities, but it can often be the small things we see as insignificant that we let pile until they incapacitate us. #TrainingPrograms #Running #RunFree #VerticalJump #Agility #ChangeOfDirection #Speed #MechanicsMatter #InjuryPrevention #Biomechanics #PhysicalTherapy #SportsPhysicalTherapy #MovementTraining #RehabExperts #SportsPerformance #Fitness #SportsRecovery #InlandEmpire #SanBernardino #SoCal #Redlands #Lomalinda
Why Choose PIM? 1. Clarification and Education In a world of free and shared information, it is understandable that a person could be confused with what their “diagnosis” is and what they would need to do to fix it. As a specialty clinic, it is our job to provide you with the latest evidence-based information and tangible treatment options. 2. Technology and Athletic Movement Specialists Athletes move at high speeds, which can be difficult to measure through the naked eye. Nowadays, technology and innovation is a necessity in the athletic performance and diagnostic world to capture these high-level movements. Our movement specialists will be able to capture these movements with use of state-of-the-art motion capture system and break down each movement to assess an athlete’s risk for injury and potential for maximum performance. 3. Individualized and Measurable Without quantifiable data and measurable metrics, a person’s physical status and the subsequent progress can be inefficient. With our evidence-based assessments and measurable information with use of the latest technology, an athlete’s movement pattern acquisition will be specific and efficient. #TrainingPrograms #Running #RunFree #VerticalJump #Agility #ChangeOfDirection #Speed #MechanicsMatter #InjuryPrevention #Biomechanics #PhysicalTherapy #SportsPhysicalTherapy #MovementTraining #RehabExperts #SportsPerformance #Fitness #SportsRecovery #InlandEmpire #SanBernardino #SoCal #Redlands #Lomalinda #pttech
BODY PERFORMANCE EVALUATION Power, speed, agility, and endurance are necessary tools for an athlete to function at a high level. To achieve maximal athletic gains, one must be able to quantify their performance at the start and efficiently progress accordingly based on the appropriate baseline measurements obtained in the Body Performance Evaluation. The tests and measures can be geared towards the athlete’s desired sport. WHO IS THIS FOR? 1. The athlete looking to establish their performance measures (i.e. vertical jump height) 2. The individual looking to maximize their athletic potential and body efficiency WHAT WILL IT DO FOR ME? 1. To objectify an athlete’s performance metrics for baseline measures: a. Measurements of height, weight, wingspan, vertical jump and body fat percentage b. Muscle flexibility and strength measures c. Proprioception and balance tests d. Timed agility tests e. Functional endurance tests 2. To assess an individual’s muscular performance with use of surface electromyography (sEMG) #TrainingPrograms #Running #RunFree #VerticalJump #Agility #ChangeOfDirection #Speed #MechanicsMatter #InjuryPrevention #Biomechanics #PhysicalTherapy #SportsPhysicalTherapy #MovementTraining #RehabExperts #SportsPerformance #Fitness #SportsRecovery #InlandEmpire #SanBernardino #SoCal #Redlands #Lomalinda