Physio Network’s Post

💪 Is there a best way to rehab strains and prevent re-injury?⁠ ⁠ 🤔 And should you stretch a muscle strain?⁠ ⁠ 📚️ Learn more in this blog by Zenia Wood:

Myotherapy is a valuable tool for athletes seeking to optimise performance and speed up recovery, whether after intense training or sports-related injuries. By focusing on improving flexibility, addressing muscle imbalances, and enhancing overall muscular function, Myotherapy supports peak athletic performance. Myotherapy helps increase flexibility and range of motion through techniques like deep tissue massage and myofascial release. This is essential for sports requiring dynamic movements, reducing the risk of muscle strains and joint injuries. By addressing muscle imbalances, Myotherapy ensures efficient movement patterns, enabling athletes to generate more power and maintain better control during activities. After intense workouts, Myotherapy aids recovery by reducing muscle soreness, promoting circulation, and accelerating the body’s natural healing processes. Techniques like massage help flush out waste products, alleviate soreness, and improve blood flow, ensuring muscles recover quickly. Additionally, the relaxation provided by Myotherapy supports mental recovery, helping athletes stay focused and motivated. When injuries do occur, Myotherapy plays a crucial role in rehabilitation. It offers targeted treatment for specific injuries, using techniques like dry needling and trigger point therapy to reduce pain and restore mobility. Myotherapists also focus on strengthening the injured area to prevent re-injury, ensuring athletes can return to their sport stronger and more confident. Learn More: https://lnkd.in/gverPB7N #SportsPerformance #SportsInjury #SportsRecovery #Myotheray

Tend Focus Spot Targeted Muscle Relief : Tired of nagging pain in your hands and ankles? Tend Focus is a handheld device designed to deliver laser-focused relief exactly where you need it. Its compact size is perfect for everyone, and especially comfortable for those with smaller hands. Tend Focus can help you manage pain and improve your recovery, so you can get back to doing what you love. <ul> <li>Tennis & Golfers elbow</li> <li>Tendon & Joint Pain</li> <li>Injury Recovery</li> <li>Knee Pain</li> <li>Ankle Pain</li> <li>Trigger Point Release</li> <li>Carpal Tunnel Syndrome</li> <li>and more</li> </ul> <h2>Who is it for?</h2> <p>Looking for a massage gun designed for precise, concentrated therapy? Look no further than Tend Focus! With a smaller grip compared to the Tend Deep, it offers unparalleled accuracy when treating delicate areas like hands and ankles.</p> <p>Don't let its size fool you! Tend Focus provides all the comprehensive features you expect from Tend. Whether you're an office worker seeking relief from daily aches, an athlete optimizing recovery, or anyone managing pain, Tend Focus delivers a science-backed solution for a better quality of life.</p> Conditions Tend Focus Can Help With: <ul> <li>Tendinitis: Reduce inflammation and pain in your tendons.</li> <li>Carpal Tunnel Syndrome: Improve circulation and reduce pressure on the median nerve, alleviating symptoms.</li> <li>Plantar Fasciitis: Decrease inflammation and promote healing in your foot for relief.</li> <li>Arthritis: Ease stiffness and discomfort in smaller joints.</li> <li>Repetitive Strain Injuries: Enhance blood flow to aid recovery from overuse injuries.</li> <li>Muscle Knots: Target and relieve tension in specific muscle areas.</li> <li>Post-exercise Recovery: Stimulate blood flow and reduce lactic acid buildup to accelerate muscle recovery.</li> <li>Sprains and Strains: Reduce swelling and pain to aid healing in minor ligament and muscle injuries.</li> </ul>

SAVE this for later to SAVE your back from “tightness” and pain. • More often than not, I see clients with low back pain and tightness, not due to a lack of flexibility But A lack of stability and control throughout available range of motion. • Muscles are typically not tight, but hypertonic because they are being told to either stabilize or protect the structure Or They may be doing the job for other muscle groups that have fallen behind. • The spine, especially the lumbar region, is that central access for movement transfer and control, and if muscle integrity, strength and endurance is compromised energy can start to “leak” an awesome presenting as low back pain. • We developed movement and strength from the top-down and centre-out • So if our axis of control starts to weaken. The entire structure is compromised. • Unless you get a thorough assessment with a clinician who can look past the site of pain you will never know the cause of your back pain. • Next time you’re back feels tight and a little cranky DONT STRETCH IT Instead give this simple core circuit a try and see how well you move after. Enjoy #BackPain #SpineHealth #LowBackPain #Physio #Physiotherapist #Chiropractor #Osteopath #MassageTherapist #PersonalTrainer #StrengthCoach #CoreExercises #CoreWorkout #Calisthenics

5 Post-Workout Stretches To Speed Up Your Muscle Regeneration https://ow.ly/ic9M50RtqAx

Prevent low back pain with superman pulses. Training your low back musculature helps to keep your core strong and spine protected from damage. As you age your muscles atrophy unless you continuously train them. This atrophying of the musculature around the low spine (Lumbar) can eventually lead to the development of back pain. The exercise that I’m showing in the video develops these muscles, so that you can prevent back pain from occurring. Gain strength and lose joint pain. Thats a great trade off. Pjprofitness.com

Junk volume 📕 In hypertrophy training, junk volume has a simple definition: training volume that adds fatigue but does not contribute to muscle growth. 🗑️ Junk volume not only takes resources away from effective training, but it also uses resources for recovery alone instead of growth and recovery 😅This waste of resources should be avoided unless you like doing stuff that makes you tired but doesn't get you any more muscular. 💪🏻Junk volume usually comes from volume without sufficient specificity, tension or relative effort. 📌Insufficient specificity can fail to provide overload if a target muscle is being used, but not in a way that best elicit growth. 👇🏻Insufficient tension can occur when weights significantly lower than 30% 1RM are being lifted. 🥵Insufficient relative effort is a possible source of junk volume! BOTTOM LINE ❌ If your training isn’t specific for « your goal » for example muscle growth, not heavy enough, not close to local muscular failure, it’s not going to be optimal. ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email: Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration 📺Youtube - Axxeleration ______

3 exercises to do every morning if you sit at a desk: 1. Upper Back Extension This exercise is essential for maintaining good posture and promoting spinal health. It works by enhancing spinal flexibility, alleviating neck and shoulder tension, and boosting thoracic mobility. Aim to complete 10–15 reps for optimal benefits. 2. Cat Camels This exercise targets your neck, trunk, and core muscles while promoting spinal mobility. By keeping your joints and soft tissues resilient, it supports spinal longevity and helps reduce the risk of arthritis. Start your day with 8–12 reps each morning for long-term benefits. 3. Glute Bridges The glutes should be one of the strongest muscles in your body, but prolonged sitting can weaken them over time. This glute bridge exercise activates and strengthens your glutes, helping to counteract the effects of a sedentary day. Perform 12–15 reps, holding for 1 second at the top to maximize activation. Do these on a daily basis and and protect your body before sitting on your butt all day.

Increasing Muscle Mass 📚💪🏼 By Evan Knight and Warren Lucas Discover the secrets to boosting muscle mass in our latest blog post. We unpack the latest evidence in understanding Muscle Hypertrophy and the recommended sets and repetitions for training if your goal is to increase muscle mass. Read more here: https://lnkd.in/dm_bZQQJ #FitnessGoals #MuscleGrowth #IncreaseMuscleMass #MuscleHypertrophy

MUSCLE SPASM/ MUSCLE FATIGUE Muscle Spasm: Definition: An involuntary, sudden contraction of a muscle or group of muscles, often causing pain. Causes: Electrolyte imbalances (e.g., low magnesium or potassium). Dehydration. Overuse or strain. Poor posture. Neurological conditions (e.g., spinal cord injuries). Symptoms: Sharp, localized pain. Tightness or knot-like sensation in the affected area. Sudden onset, often resolves quickly but may linger. Physiotherapy Management: Stretching the affected muscle. Applying heat or cold packs. Manual therapy (e.g., soft tissue release). Electrotherapy (e.g., TENS or ultrasound). Identifying and correcting biomechanical issues or postural imbalances. Muscle Fatigue (from Overwork): Definition: A decline in the muscle's ability to sustain contraction or perform work due to prolonged activity. Causes: Prolonged physical activity without adequate rest. Energy depletion (glycogen or ATP exhaustion). Accumulation of lactic acid. Suboptimal oxygen delivery to muscles. Symptoms: Dull, generalized ache. Weakness or reduced muscle performance. Gradual onset, worsens with continued use. Physiotherapy Management: Rest and recovery (active or passive). Gentle stretching and mobility exercises. Progressive strengthening programs to improve endurance. STM to improve circulation and reduce muscle tension. Advice on proper ergonomics and pacing. #Physiotherapy #HealthcareProfessional #WellnessJourney #Rehabilitation #PatientCare #HealthAndWellness #PhysioTips #PhysicalTherapy #LinkedInProfessional #CareerGrowth #ContinuingEducation #PhysiotherapyCommunity #HealthcareNetworking