Staying Ready...🚦.
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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!
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🚨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.
Locked In 🧐🎯.
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“Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.”
🗣 Paulo Coelho
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#eyesontheprize #mentalfocus #goals #staythecourse #PhysicalTherapy #PT #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Innovation #LomaLinda #Redlands #SanBernardino #Jump #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree
KNEE PAIN 🚨: Are your BIOMECHANICS on point 🦵?
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Whether you are a runner 🏃♀️, hooper ⛹️♂️, or just an active person, the way you move can affect your performance (and risk for injury 🤕).
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In the literature, there is ample evidence to suggest that 𝕣𝕖𝕕𝕦𝕔𝕖𝕕 𝕤𝕥𝕣𝕖𝕟𝕘𝕥𝕙 𝕒𝕟𝕕 𝕡𝕠𝕠𝕣 𝕓𝕚𝕠𝕞𝕖𝕔𝕙𝕒𝕟𝕚𝕔𝕤 can lead to:
- overuse injuries [𝙳𝚘𝚕𝚊𝚔 𝚎𝚝 𝚊𝚕 𝟸𝟶𝟷𝟷, 𝙷𝚊𝚠𝚔𝚒𝚗𝚜 𝟸𝟶𝟶𝟷, 𝙿𝚘𝚠𝚎𝚛𝚜 𝚎𝚝 𝚊𝚕 𝟸𝟶𝟷𝟸]
- and foot/ankle injuries [𝙵𝚛𝚒𝚎𝚕 𝚎𝚝 𝚊𝚕 𝟸𝟶𝟶𝟼, 𝙺𝚞𝚕𝚒𝚐 𝚎𝚝 𝚊𝚕 𝟸𝟶𝟷𝟷, 𝙳𝚊𝚟𝚒𝚜 𝚎𝚝 𝚊𝚕 𝟸𝟶𝟶𝟺]
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According to one study by Dolak et al 2011, females with patellofemoral pain syndrome (PFPS) had improved function and reduced pain after 8 weeks of functional weight-bearing exercises. 📄 BONUS TIP: “initial hip strengthening may allow for earlier dissipation of pain than exercises focused on the quadriceps.”
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Have you had your movements CHECKED lately ✅? If not, you could be at risk for injury and/or poor performance.
Questions?
Ask away👇!
Transparency: Value 💎 Vs. Fool’s Gold ⚜️.
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With education 👨🏫 and empowerment ✊ as our cornerstone, we are focused on providing you with what you need most. We are not satisfied with just being a “cool-looking gym” or having the latest tech. We offer solutions 🔧 to common daily problems.
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Additionally, if we are not your best option, we will be the first to recommend another option that is suitable for your needs to get you back on the right path. We understand your time ⏱ is valuable, so why waste it?
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We can all do better as a medical provider 👨⚕️👩⚕️. Being transparent 🔲 is our way of making sure you get what you need without wasting your time. •
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Who’s with us? 🙋🏻♂️
“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”
💬: N. Gingrich
Happy New Year!! Wishing you and your loved ones a wonderful year.
To help you start the year on the right foot, we are offering one of our biggest discounts ever. Make sure you are moving at your best with $50 off our Running Analysis service. And if running isn't your thing, you can also get $50 our Sports Movement Analysis. Or if you need help getting an exercise routine set up to make those resolutions come true, we can get you set up for a Performance Training Package to help you move with Precision.
RUNNERS and KNEE PAIN 🚨: Your Running Form Matters.
Up to 79% of all runners have reported injuries to their lower body. HALF of these injuries occur at the KNEE JOINT [𝚃𝚊𝚞𝚗𝚝𝚘𝚗 𝚎𝚝 𝚊𝚕 𝟸𝟶𝟶𝟸]. •
Did you know a major reason for knee pain with running could be related to your 🅡🅤🅝🅝🅘🅝🅖 🅜🅔🅒🅗🅐🅝🅘🅒🅢? How so?
1️⃣. FORWARD LEAN: a study by Powers and Teng in 2014 suggests that a 𝟙𝟘-𝕕𝕖𝕘𝕣𝕖𝕖 𝕗𝕠𝕣𝕨𝕒𝕣𝕕 𝕝𝕖𝕒𝕟 𝕔𝕒𝕟 𝕣𝕖𝕕𝕦𝕔𝕖 𝕤𝕥𝕣𝕖𝕤𝕤 𝕒𝕥 𝕥𝕙𝕖 𝕡𝕒𝕥𝕖𝕝𝕝𝕠𝕗𝕖𝕞𝕠𝕣𝕒𝕝 (𝕜𝕟𝕖𝕖𝕔𝕒𝕡) 𝕛𝕠𝕚𝕟𝕥 𝕓𝕪 ~𝟙𝟛%.
2️⃣. INWARD KNEE COLLAPSE: a study by Noehren et al in 2011 found that female runners with patellofemoral pain demonstrated 𝕤𝕚𝕘𝕟𝕚𝕗𝕚𝕔𝕒𝕟𝕥𝕝𝕪 𝕘𝕣𝕖𝕒𝕥𝕖𝕣 𝕡𝕖𝕒𝕜 𝕙𝕚𝕡 𝕒𝕕𝕕𝕦𝕔𝕥𝕚𝕠𝕟 𝕒𝕟𝕕 𝕚𝕟𝕥𝕖𝕣𝕟𝕒𝕝 𝕣𝕠𝕥𝕒𝕥𝕚𝕠𝕟 (𝕜𝕟𝕖𝕖 𝕔𝕠𝕝𝕝𝕒𝕡𝕤𝕖) than the control group. •
What’s the long-term FIX 🔧?
Although there are many factors to consider, 𝕘𝕖𝕥𝕥𝕚𝕟𝕘 𝕪𝕠𝕦𝕣 𝕣𝕦𝕟𝕟𝕚𝕟𝕘 𝕗𝕠𝕣𝕞 𝕒𝕟𝕒𝕝𝕪𝕫𝕖𝕕 can give you the information 📃 you need to fix your knee pain (or any other nagging pain) for the long haul. •
Don’t let your knee ruin your run! Get analyzed 🔎. #PhysicalTherapy #PT #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness #MechanicsMatter #NewYear #2020 #NewYearNewMe #NewMe #Holiday
New year... new fitness resolution 💪? •
You made the decision to start...now what?
Are you armed with enough information to stay injury-free?
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What’s your routine to stay injury-free? 💬
#PhysicalTherapy #PT #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness #MechanicsMatter #NewYear #2020 #NewYearNewMe #NewMe #holiday
Empathy: Walk The Walk Together 🤝.
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The physical pain from an injury 🤕 can be intense and troubling. However, the emotional burden of not being able to play your sport or activity for a time period is frustrating 😡 and can be overwhelming 🤬.
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Being active-minded as well, we have dealt with our fair share of injuries. We understand that that you want to get back as soon as you can while still being smart about it. It is our job to guide you back as fast ⚡️but as safely 🛡 as possible. •
There is hope 🙌 , speaking from experience. We are here to help get you back to 100% and beyond...if you are ready to invest in the process.
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We are in. Are you? 🤚
#PhysicalTherapy #PT #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness #MechanicsMatter #NewYear #2020 #NewYearNewMe #NewMe #Holiday
Dec 29
If you feel like you need an extra year just to rest up from this year, come by for some recovery. We’ll help you get back and ready for what’s next!
#PhysicalTherapy #PT #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Innovation #LomaLinda #Redlands #SanBernardino #Jump #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness #MechanicsMatter
“Life doesn’t require that we be the best, only that we try our best.”
🗣: H. Jackson Brown Jr
Anyone get some new kicks for Christmas?
Minimal or Maximal Shoes 👟 : Which Is Good For Me 🏃♂️🏃♀️? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a runner, have you wondered what type of shoe is best for you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Should you go with a thinner, barefoot-feel minimalist shoe 👣? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Or a thicker, cushioned shoe 👟? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What does RESEARCH 📃 say? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
MINIMAL SHOE STUDIES
- Higher loading rate (shock) found ɪɴɪᴛɪᴀʟʟʏ during transition to minimalist footwear, however significantly reduced with running re-training over 6 weeks [Warne et al 2016]
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- Load rates were lower when running in minimal shoes with a forefoot strike pattern, compared with running in standard shoes with either foot strike (heel or forefoot) [Davis et al 2016]
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MAXIMAL SHOE STUDY
- Runners exhibited increased impact forces and loading rate when running in maximal versus neutral shoe [Pollard et al 2018]
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Conclusion 🤔?
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✔️ Get evaluate by a movement specialist FIRST before choosing a shoe.
✔️ Any change in shoeware will can initially increase the “shock” to your legs.
✔️ Proper technique and training over a 6-week period is recommended for any runner.
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Questions? 👇 Drop us a line.
#Shoes #Kicks #Jordans #MinimalistShoe #Minimalist
#PhysicalTherapy #PT #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Running #Jumping #Jump #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness #MechanicsMatter
Merry Christmas!!
Even Santa Claus wants to come by to make an appointment!
We would just like to wish you all a very Merry Christmas. We would like to thank everyone we have been able to treat and work with throughout this year.
Let us know your Christmas wishes for the next year and we will see what we can do to grant those wishes.
I know I’m thinking of things like more giveaways, discounts, how-to-vids, free workshops, and much more.
Leave a comment down below for ways we could make your 2020 all the merrier. =D
#Christmas #Holidays #NewYear #NewMe #Resolutions #PhysicalTherapy #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Innovation #Jump #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness
ONLY 1 MORE DAY UNTIL CHRISTMAS!! LAUGH 😂 your stress away.
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Numerous research studies shows a good laugh can lower ⬇️ your blood pressure, stress levels and give you a boost 🔋 in your immune system [Manninen et al 2017].
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It’s Christmas Eve! Get your laughs in!
#Christmas #Holidays #NewYear #NewMe #Resolutions #PhysicalTherapy #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Innovation #Jump #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness
December 22
Only 3 days until Christmas
The Investment 🏯.
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@realroecinco working on low-impact, movement training.
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In today’s “better, faster, stronger” world, many professionals focus their workout efforts on speed, agility and power training. In essence, working on maximizing their “engine”. •
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However, are today’s athletes becoming too “powerful” and almost borderline reckless with their bodies? Is that why there seems to be a spike in injuries in today’s athletics?
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We believe the answer to a long career is more about reinforcing safe movement patterns rather than simply focusing on body strength and conditioning. •
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✔️ For the amateur to the professional, learning proper movement habits can lower your risk for injury and keep you performing at a high level. •
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#NextLevel #MovementEfficiency #WaterTreadmill #ChangeTheGame #TuneUpYourMoves #TechnologyMeetsMovement #Biomechanics #MovementPatterns #MovementAnalysis #MovementTraining #PhysicalTherapy #SportsPhysio #BasketballNeverStops #BasketballIsMyGirlfriend #HoopLife #HoopDreams #IndonesianConnection #PT #SportsPhysicalTherapy #Basketball #sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running
@keiserfitness @vertimax @hydroworx
Rehab, Train, Recover ⛹🏽♂️.
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Whether it be recovering from ACL surgery or an ankle sprain, we believe your programming should be as intense 🏋️♂️ and as efficient 📝 as your training sessions. You should be sweating and pushing yourself both physically and mentally (with respect to your body’s healing capabilities and with guidance from your rehab specialist). Ask @imcomplicatd 😉.
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Along with advanced strength training principles 💪 and movement mechanics coaching 🔧, we utilize the latest recovery technology for your body’s recovery after a rehab or training session (@Hydroworx Water Treadmill ✖️ @GameReadyOfficial)
BOTTOM LINE: The more recharged 🔋 you are, the more you can rehab and/or train on your next session...which means faster return to your sport. •
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Are you recovering after your rehab or training sessions? If not, your “battery” may not be fully charged. #PhysicalTherapy #PT #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Innovation #LomaLinda #Redlands #SanBernardino #Jump #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness #MechanicsMatter
At Precision in Movement, we strive to use whatever state-of-the-art tech we can get our hands on. We love to use and experiment with new tools and research to help people get better and perform at their best.
The Terra-Core story is quite interesting. Beginning with early days of crowd funding, and then expanding to a point where they got on Shark Tank and got financially backed by a Shark, (In fact, they have a deal going on where you can get 15% off your own Terra-Core because of it, check their website for details.) and now they are to the point where you will have to wait a couple months to get one for yourself.
In their own words- “TERRA CORE Balance Trainer BENEFITS are scientifically proven to ENGAGE 4 TIMES MORE MUSCLE GROUPS than the same exercise on a flat, hard surface. See our website for details. Turns ALL of your WORKOUTS into a THREE-DIMENSIONAL, functional sweat fest.” If you want to check it out for yourself, come on by to Precision in Movement.
@terracorefitness
#BalanceTraining #Balance #PhysicalTherapy #PT #SportsPhysicalTherapy #Biomechanics #Sports #Movement #Rehab #Recovery #PainFree #Performance #Socal #Running #Jumping #Innovation #Stateoftheart #Jump #Trainers #Analysis #Gym #NoPainAllGain #AquaTherapy #MovementExperts #Athlete #RunFree #Health #VerticalJump #Fitness #MechanicsMatter
Getting into the holiday giving 🎁 spirit, we are collaborating with @recoupfitness for their 12 days of giveaways, alongside @moera.coleen! 📸 @iamdanielrubio
For this giveaway, you could win:
“Cold Recovery Kit”
🔸 cryosphere 🔸 cryosleeve
Amazing recovery items!
THREE lucky winners will be chosen!
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: @moera.coleen @precision_in_movement & @recoupfitness
GOOD-LUCK EVERYONE!! #RecoupToRecover #christmasgiveaway #12daysofchristmas
Recover, Hydrate 💧.
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Workout essentials:
A. Lacrosse / mobilizer ball - ✅.
B. Stability ball- ✅.
C. Plyo boxes - ✅.
D. Water bottle - ✅.
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Although all these things are important for improving fitness and athleticism, there is one that is CRUCIAL in maintaining overall cognitive (mental) performance. Can you guess which one it is?
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Answer: D. Water Bottle!
Water 💦 is a crucial nutrient for optimal daily functioning. Even MILD dehydration — a body water loss of 1-2% (2-3lb body weight loss in a 150-lb person) — can impair physical AND cognitive abilities. This means:
⬇️ concentration (😵)
⬆️ reaction time (🐢)
⬆️ moodiness and anxiety (😣)
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The water intake recommendations by the Institute of Medicine is (1 cup - 8 fl oz):
Age 1-8 🧒🏻 ~ 6-7 cups
Age 9-18 🧑🏻 ~ 10-14 cups
Ages 19+ 🧔🏻 ~ 16 cups | 👩🏻 ~ 11 cups
(These are simple recommended guidelines and should not be taken as medical advice. Speak to a medical professional for individualized information.)
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• ✔️ Although there are many factors in maintaining overall performance, simply staying hydrated 💧 can boost your physical and mental power.
Stay hydrated, my friends 🐳.
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[The Hydration Equation: Update on Water Balance and Cognitive Performance, ACSMs Heath Fit J. 2013]
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#stayhydrated #drinkwater #mentalboost #moodbooster #forrunners #forballers #forathletes #forlife