Orthopaedic Associates of Michigan’s Post

Hear the Foot steps: If you are a person who is into regular walking and running...this is the most important thing to do.Do you hear your Foot steps while you walking and running.Pay attention to your Foot steps when you walk/run next time.If you hear the Foot steps every time you land it means you are in trouble.Feet are the Shock Absorbers for the whole body.By Landing heavily or Thumping the Feet heavily on the ground there is quite a bit of force gets transmitted through out the body.Thus the structures above the Feet gets stressed/injured.It simply means you are striking the Heel quite a bit in turn it will affect the whole body.To correct this most people think that they need to Land on the Forefoot or Toes...which is also not a right thing to do.If you go on your toes you will be stretching the Calf muscles in turn it can Tear and cause Injuries.So to avoid both these You need Land softly.Which is you need to Train yourself to Land on the Mid Foot every time your feet gets in contact with the feet.This way there is enough Shock Absorption so that the Force transmitted to the whole body is also becomes considerably lesser. #runsoft #musclememory #painmanagement #injuryprevention

(Most of your joint pain after workouts is due to improper form this doesn't mean you need to lift lighter weights, but technique is essential! you need to focus on: -Proper alignment to prevent unnecessary strain -Slow, controlled movements to enhance stability -Engaging core muscles for better support -Regularly checking in with your body for discomfort Mastering your form will protect your joints and enhance your overall performance! :)

Here are my 5 top tips to help you with your Lat pulldowns! 1: Choose the handle you want to use (Wider grip targets the Traps and close grip targets the Lats more) 2: Lean back slightly and sit with a straight back, don’t arch the back while doing the exercise! 3: Pull the attachment down towards your upper chest and squeeze your upper back to help engage your muscles. 4: Use a controlled tempo throughout the exercise and try not to swing through the motion. 5: Control the handle as you bring your arms back upwards the starting position, and repeat!

SETUP 📝⬇️ Sit down and position your body so your butt is pushing against the back seat and your core is fully engaged ➡️ place both feet on the platform and push up to unlock the safety pin ➡️ now remove one foot off the platform (the other foot should be aligned with the knee and hip) ➡️ slowly bend your leg as low as you can while keeping the heel firmly on the platform ➡️ push through the heel and extend your leg (make sure to keep your knee slightly bent at the top, don’t ever lock in) ➡️ once you’ve done the required number of reps, swap the leg and 🔁 📌 Make sure to never allow the working knee to collapse inwards, always keep the knee on top of the foot and a bit outwards! Slow and controlled movement is crucial! Drop a “👍🏻” if this was helpful and feel free to share & follow for more tips 📝📲

Maximizing chest gains with proper form and technique! 💪🏋️♀️ Don't underestimate the power of a chest press workout. By focusing on contracting those chest muscles and using the 'egg squeeze' technique, you can take your gains to the next level. Let's get those pecs fired up! 🔥 #ChestWorkout #FitnessMotivation #FormAndTechnique #MaximizeGains #EggSqueeze #WorkoutTips

Fix your split squats. Let’s tackle the leg exercise we all love to hate! Proper form on these is so essential. A lot of the time when these feel wobbly or painful it’s due to incorrect form. Here are my top tips: 1. Starting position - make sure you’re in a squat stance. Feet hip width apart. Then take a big step back from here. 2. Keep your body upright, don’t collapse down into them. 3. Aim your back knee at the floor. 4. Push through the heel of the front foot, the back foot should just be for stability and you shouldn’t be pushing through your toes. By getting this right you’ll not only avoid knee pain but also improve results.

Fix your split squats. Let’s tackle the leg exercise we all love to hate! Proper form on these is so essential. A lot of the time when these feel wobbly or painful it’s due to incorrect form. Here are my top tips: 1. Starting position - make sure you’re in a squat stance. Feet hip width apart. Then take a big step back from here. 2. Keep your body upright, don’t collapse down into them. 3. Aim your back knee at the floor. 4. Push through the heel of the front foot, the back foot should just be for stability and you shouldn’t be pushing through your toes. By getting this right you’ll not only avoid knee pain but also improve results.

(Most of your joint pain and discomfort during exercise are due to improper form this doesn’t mean you need to avoid movement, but practicing proper technique is essential! you should focus on: -Engaging your core for stability -Aligning your joints during each movement -Using a full range of motion to build strength -Starting with lighter weights to perfect your form Mastering your form will enhance your performance and prevent injuries! :)

A good exercise to try if you're having pain when bending forward is to reach the floor while standing. Tuck your chin and reach down as far as you can. As you return to standing, move slowly and carefully, and keep your chin tucked until you get all the way back up into standing. This movement stretches your lower back as well as the back of your hips and legs. A reminder with this exercise – it should not be painful! If the pain persists, call one of our specialists at (208) 939-0533 to see how we can help you.

Stop doing your lat pull down like this ‼️ Not only do you stand the risk of Injury but You will never get that hourglass figure you want. Do this instead, Step 1- Find the lat pulldown machine, and sit down like you're settling into your new relationship after a 5-year talking stage. Face the bar, and make sure the knee pad is snug over your knees and Keep those feet planted on the floor. Step2- Reach up and grab the bar a bit wider than your shoulders. Stretch your arms out without hunching your shoulders or lifting off the seat. Think of it like you're reaching for a high shelf – nothing too crazy. Step3- Pull the bar down to your upper chest, just below your collarbone and lean back a bit, around 70–80 degrees –  like you are avoiding your toxic ex in a crowded place. You see, Easy and natural! Step4- Hold the bar close to your upper chest for 1–2 seconds. and Squeeze your shoulder blades together. Step5- Slowly release the bar and go back to where you started. and do not shrug your shoulders when you reach the top! Repeat this for  2–3 sets of 8–10 reps. And make sure to save this post and Follow for More. #Basseyfitness #fitnesscoach #Bellyfat #fatloss