Physiostepbystep

Sports physiotherapist in Granada, Spain.

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14/12/2022

Also a reason why athletes and coaches should be open to communicate and collaborate with Sports Physiotherapists 😊

Share if you agree:)

05/12/2022
04/12/2022

If you don't use it, you lose it. 🥹

It means that if you don't continue to practice or use an ability, you might lose that ability.

✅ Examples: If a person doesn't exercise his or her physical body, he or she will likely lose strength, stamina and endurance. (Colins dictionary)

🦿 This can be applied for example to hip joint where I observe really limited active rotations, flexion and extension of the hip joint within the athletes.

By doing functional strength conditioning exercises you are not only lowering the injury risk but also improving your performance 🏃‍♀️

Don't forget that passive mobility is not the same like active one.


Photos from Physiostepbystep's post 03/12/2022

🎣 Be patient for results. Impatient for process.

📢 We’re used to watching a wound on our skin heal. Under normal circumstances, it’s all healed up within a week or two. The musculoskeletal system goes through the same phases of healing, however the time frames are much longer for tendons than for muscle injuries for example 🤗

This is a problem of 21st century and definitely these last years. We can go to Amazon website and buy almost everything and it arrive the same day or the next.

🤥Your body is not Amazon.

Educate your patient about their problems 🤔

Photos from Physiostepbystep's post 30/11/2022

"Zánět" Achilovky 🦶

= nepřesná terminologie, která jen vyvolává nadměrný strach

Ano, po delší době český příspěvek, protože se stávám "alergickým' na tenhle název a záleží mi na českých sportovcích 🇨🇿

Sorry for my 🇪🇦🇬🇧 but you already know what tendinopathy is from previous posts 🤗

Budu samozřejmě rád, když se to dostane co k nejvíce českým sportovcům ❤️

Děkuji
za inspiraci

30/11/2022

A dream place to work from? 🌋

Photos from Physiostepbystep's post 29/11/2022

TENDINOPATHY and neovascularization

Tendinopathy is characterized by:

⏩ the absence of inflammatory cells

⏩poor healing

⏩ noninflammatory intratendinous collagen degeneration

⏩ collagen fibre disorientation and thinning

⏩ hypercellularity with high concentrations of glycosaminoglycans and proteoglycans

⏩ and NEOVASCULARIZATION

If you like the post and you have aby question please feel free to comment, ask 🤗


28/11/2022

Why is Active Mobility Important? 

Everyone should be doing it, not just athletes who want to improve performance. In fact, the more you sit throughout the day, the more important it is to include mobility training.

Whatever your sport is you need to be able to move in the most economical way possible to achieve the best possible results

Doing active mobility improved performance and injury risk

Doing Active mobility, functional strength conditioning improve performance and lower injury risk.

✍️ If your passive hip extension is -20 degrees, you should be able to reach almost the same degrees actively without any compensations (eg. by moving with lower back)

Do you do active mobility workout like I do? 🤗

28/11/2022

Tendinopathy

While normal physiologic loads are necessary for appropriate tendon development and maintenance, abnormal loading (it means no loading at all or excesseive one) inhibits the capacity of the cell population to maintain homeostasis, contributing to injury.

⚙️ Reestablishing these mechanotransductive processes should be key to improving repair outcome following tendon injury.

✨ Like everything in life, also the tendon needs stability and controlled progression is the key to being able to be back on track! 

⏩ If you don't load the tendon, the pain may stop, but that doesn't mean it is healed.



Reposted from



25/11/2022

👉 Pes anserinus tendinopathy is a pathology associated with pain at the medial knee and upper tibial region and is one of the possible causes in the inner knee area.

The name means goose foot - it kinda looks like it 🦆

The pes anserine describes a region where tendinous structures of the three muscles (Semitendinosus, Gracilis, and Sartorius) join to insert at the medial knee.

🥪 The pes anserinus tendinopathy can be also associated with bursitis where bursa is ‘sandwiched’ between the proximal medial tibia and the insertion point of the 3 tendons.

🌝 This painful pathology is frequently associated with poor biomechanics where excessive forces are produced mainly by dynamic valgus knee movement and tibial external rotation together with foot/ankle pronation.
The rehabilitation process is quite simple where in the first place it is important to focus on the biomechanics of the movement, together with strengthening exercises.

🤸 Physiotherapy can also help with myofascial techniques to improve inter-tendon sliding gliding. Physical modalities such as shockwaves, radiofrequency current or high-intensity laser will significantly help with the healing process, and pain perception and decrease rehabilitation time.

👀 You can see some examples of exercises where in the first place we have to focus on biomechanics and mechanotranduction muscle-tendon junction-tendon-insertion
strengthening of glutes, hip external rotation and prevention of knee, ankle collapsing inward will definitely help!

🙏 If you have liked this post, please share it with others and help more people with this pathology.

23/11/2022
23/11/2022

THE ROLE OF OMEGA3

🤕 It has been communicated that INFLAMMATION reactions are affected by OMEGA3 status and that low ingestion of omega3 may be a RISK OF MUSCLE AND TENDON INJURIES.

🐟The Omega3 fatty acid may act as a regulator of membrane structure and function, intracellular signaling pathways, transcription factor activity, gene expresssion and REDUCING LOW-GRADE INFLAMMATION for example in , rhematoid arthritis, diabetes.

⏩ Omega3 may influence exercise-induced injuries/inflammation in athletes, reduce muscle soreness, muscle, tendon damage and improve performance.

⏩ The diet of 21st century consists mainly of Omega6 fatty acids and the ratio in some professional sportsman reach more than 50:1 (Omega6:Omega3). The higher ratio, the higher probability to suffer of muscular or tendon lesion, slower down rehabilitation and increase the probability of chronification.

👨‍🎓Recent studies are recommending ratio omega6/omega3 lower than 3:1. The optimal ratio may be 1:1.

Omega3 rich foods:

🐟Fish in general, seaweed, algae, flaxseed, linseed, wallnuts, lettuce, spinach, broccoli, mangos...

More to read:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6269634/

https://clinicaltrials.gov/ct2/show/NCT03880149

https://pubmed.ncbi.nlm.nih.gov/29985775/
Reposted from

Photos from Physiostepbystep's post 21/11/2022

PATELLOFEMORAL PAIN SYNDROME in runners

got its nickname as “runner's knee” for an obvious and very unfortunate reason: It's most common among runners.

🤕 The symptoms starts typically with dull pain and go gradullay worse. Can include pain during kneeling, squatting, running, walking down the stairs.

🔊 Patient could refer to cracking or popping sounds, pain after sitting and difficulties to stand up.

🏃🏃‍♀️🏃‍♂️Patellofemoral syndrom is in general pure patomechanics problem (could be also traumatic or have some genetic predispositions.

Can affects runners with different imbalances like wide hips, dysbalances anterior vs. posterior or medio/lateral.

💪 A personal tip: Before going to traumatologist consultate your knee problems and symptoms with your physiotherapist who understand the biomechanics.

17/11/2022

Say YES to conservative treatments backed by scientific evidence.

🤕 When it comes to musculoskeletal pathologies such as tendinopathy, muscle pain, fibrosis, calcifications, joint pain, pseudoarthrosis and spinal disc pathologies it is more than important to try possible conservative treatments backed by scientific evidence.

👩‍⚕️Physiatrists (Physical medicine and rehabilitation physicians) and physiotherapists have sufficient knowledge about methods, techniques and devices that are effective and can resolve your chronic musculoskeletal problems.

👱‍♂️There is plenty of available research showing the effectiveness of conservative treatments. For me that’s a huge mistakes not to give conservative management a try!

📝 The most intuitive solution is to avoid complications originating from surgical treatment that may not be indicated or beneficial for patients in the first place. In other words, avoiding unnecessary surgery could be considered the most pragmatic approach towards reducing preventable surgical complication rates. (Stahel, 2017)

Support and open your patients mind by educating them!

Share 🙏🫂

Photos from Physiostepbystep's post 16/11/2022

RELATION BETWEEN HIP FLEXORS AND HAMSTRING INJURIES.

Hamstring injuries are one of the most injured and REINJURED muscle groups in sprinting sports like football, American football, track and field events, etc.🏉⚽🏃

⏩ In many cases we treat just the lesion and surrounding area and we don’t treat the reason, biomechanics, or pathomechanics. Without proper diagnostics, we cannot prevence these injuries or reinjuries.

⏩ The main factor of hamstring injuries is muscle fatigue. If our patient complaints about abnormal fatigue in the hamstring group, we always have to think about the possible reasons for this fatigue 😫

⏩ Once the person suffers injuries in the pelvic/thigh area we have to always have in our minds our dysbalances between muscle groups. Not just between the activation and strength of the gluteus maximus and hamstrings, but also between the front and back side of the pelvis and thigh area.

⏩ My favourite test is the Modified Thomas test which is a great tool for physiotherapists and trainers. The positive test can indicate a dysbalance between the length and muscle work and just with this test, we can estimate possible factors and reasons for proximal and distal hamstring injuries.

Loss of muscles synergy means that there is a muscle that is working more (overloaded) than the other (inhibited) ➡️ alternated functioning and compensation ➡️ fatigue and chronic overloading ⏩ injury or reinjury ⏪

Let’s have a look at this AWESOME test about proximal and distal hamstring injuries.

Photos from Physiostepbystep's post 15/11/2022

ONE of the REASON why sportsman feel pain and discomfort

🤕 MUSCLE FIBROSIS after muscle injury

Muscle injuries commonly occur in athleted and in severe cases can result in ⏫ hematoma formation, leading to pain, loss of function and also reinjuries.

🤕This scar tissue not only limits cells migration, but also contributes to normal tissue BIOMECHANICAL properties.

😱 This can result in injury in the same place (reinjury), the same muscle or different due to alterations in other parts of the body.

We have to have always in our minds the previous injuries.

Go throw the post and let me know how do you liked it. I will be grateful for the comments, critics and also a discussion with you!


Photos from Physiostepbystep's post 11/11/2022

SHOULD YOU REST AFTER AN INJURY?

👁️The body is impressive, and most injuries heal themselves.

However, this healing is fragile after the initial injury, so resting for the first few days will allow healing to begin.

💀That doesn't mean that staying 'dead' sitting in sofa is the best idea. You can start with isometric exercises even the first day of injury, thus ensure the fastest functional recovery.

🤕Loading the injured area, in a controlled manner, will increase tissue strength, prevent fibrosis and possible reinjuries.

💪Load it progressively!

Thank you for sharing with others 🤗

03/11/2022

🫵You are only as good as your recovery

🧖‍♀️ Recovery is an essential component of the human body’s natural homeostasis, returning the body back to normal after a period of stress. 

⏩ There are different physical and mental activities that are placing our bodied under different stresses and also the recovery strategies should be different. ⏪

💤 Rest and recovery should be an important aspect of an exercise program, especially for high level athletes.

‼️Long-lasting soreness, difficulty sleeping, chronic tendinopathies muscles pain, hyperirritability, anxiety, depression are one of the symtoms teling you that your body and mind needs more attention.

🏃Athletes can optimize performance and extend longevity of their professional sports career by understanding how to optimise the recovery processes of its body.

👨🏼 'In the end, we only regret the chances we didn't take'

Photos from Physiostepbystep's post 30/10/2022

🌍 In the world of physiotherapy, we are and will increasingly meet professionals who use ultrasound as a working tool, but for what does a physiotherapist use it for?

❗It is essential to distinguish between the use of ultrasound imaging in medicine (Ulrasound imaging) and in physiotherapy (Rehabilitative Ultrasound Imaging). This rating system for physical therapists was developed at a symposium in San Antonio, Texas, in 2006.

🌟 RUSI (Rehabilitative) differs from USI (which is a radiological discipline and studies tissue pathology) in that it studies anatomy from a functional and morphological point of view, we use it as a biofeedback tool for various exercises of deep stabilizing muscles (lumbar multifidus, transversus abdominis...) and as a tool for invasive interventions (so that we can perform more effective and safer interventions)

Thank you for your likes and comments! 🤗

Photos from Physiostepbystep's post 26/10/2022

⏩ If you don't load the tendon, the pain may stop, but that doesn't mean it is healed.

While normal physiologic loads are necessary for appropriate tendon development and maintenance, abnormal loading (it means no loading at all or excesseive one) inhibits the capacity of the cell population to maintain homeostasis, contributing to injury.

⚙️Reestablishing these mechanotransductive processes should be key to improving repair outcome following tendon injury.

✨Like everything in life, also the tendon needs stability and controlled progression is the key to being able to be back on track! 


TENDINOPATHY - ultrasound assesment 👁️🔍

👩‍⚕️What can we can observe in tendinopathy?

1️⃣ Tendon thickening

2️⃣ Loss of normal fibrially pattern with hypoechoic heterogenicity

3️⃣ Neovascularization - more neovascularity corresponds directly with pain.

(Neovascularization is a complex process including the creation of pro-angiogenic factors in the injured tissue which stimulates the local existing blood vessels, the release of proteases, such as MMPs, from activated endothelial cells with subsequent degradation of the basement membrane surrounding the blood vessel, formation of tip cells and sprouting, migration of endothelial cells into intersticial space, proliferation of endothelial cells and remodeling into new blood vessels - NEO) /Sciencedirect/

4️⃣ Hipoechogenic foci - liquid infiltration due to preteoglycans

5️⃣ We can also find hyperechogenic zones corresponded with fibrosis, calcifications.

6️⃣ Rarely bone marrow oedema in the insertion zone

Do you want to know more? Ask me in the comments below⏬

#tendinopathy #tendon #tendinopathyassesment #rusi #physiotherapy #physicaltherapy #sportsphysiotherapy #achillestendon 07/10/2022

TENDINOPATHY - ultrasound assesment 👁️🔍

👩‍⚕️What can we can observe in tendinopathy?

1️⃣ Tendon thickening

2️⃣ Loss of normal fibrially pattern with hypoechoic heterogenicity

3️⃣ Neovascularization - more neovascularity corresponds directly with pain.

(Neovascularization is a complex process including the creation of pro-angiogenic factors in the injured tissue which stimulates the local existing blood vessels, the release of proteases, such as MMPs, from activated endothelial cells with subsequent degradation of the basement membrane surrounding the blood vessel, formation of tip cells and sprouting, migration of endothelial cells into intersticial space, proliferation of endothelial cells and remodeling into new blood vessels - NEO) /Sciencedirect/

4️⃣ Hipoechogenic foci - liquid infiltration due to preteoglycans

5️⃣ We can also find hyperechogenic zones corresponded with fibrosis, calcifications.

6️⃣ Rarely bone marrow oedema in the insertion zone

Do you want to know more? Ask me in the comments below⏬

#tendinopathy #tendon #tendinopathyassesment #rusi #physiotherapy #physicaltherapy #sportsphysiotherapy #achillestendon

TENDINOPATHY - ultrasound assesment 👁️🔍 👩‍⚕️What can we can observe in tendinopathy? 1️⃣ Tendon thickening 2️⃣ Loss of normal fibrially pattern with hypoechoic heterogenicity 3️⃣ Neovascularization - more neovascularity corresponds directly with pain. (Neovascularization is a complex process including the creation of pro-angiogenic factors in the injured tissue which stimulates the local existing blood vessels, the release of proteases, such as MMPs, from activated endothelial cells with subsequent degradation of the basement membrane surrounding the blood vessel, formation of tip cells and sprouting, migration of endothelial cells into intersticial space, proliferation of endothelial cells and remodeling into new blood vessels - NEO) /Sciencedirect/ 4️⃣ Hipoechogenic foci - liquid infiltration due to preteoglycans 5️⃣ We can also find hyperechogenic zones corresponded with fibrosis, calcifications. 6️⃣ Rarely bone marrow oedema in the insertion zone Do you want to know more? Ask me in the comments below⏬ #tendinopathy #tendon #tendinopathyassesment #rusi #physiotherapy #physicaltherapy #sportsphysiotherapy #achillestendon

Physiostepbystep on Instagram: "A delay in the activation of the peroneus longus and peroneus brevis muscles is thought to contribute to the risk of inversion ankle sprain. Ankle sprain can cause a decline in peripheral muscle activation and... 07/10/2022

Physiostepbystep on Instagram: "A delay in the activation of the peroneus longus and peroneus brevis muscles is thought to contribute to the risk of inversion ankle sprain. Ankle sprain can cause a decline in peripheral muscle activation and...

Physiostepbystep on Instagram: "A delay in the activation of the peroneus longus and peroneus brevis muscles is thought to contribute to the risk of inversion ankle sprain. Ankle sprain can cause a decline in peripheral muscle activation and... Physiostepbystep shared a post on Instagram: "A delay in the activation of the peroneus longus and peroneus brevis muscles is thought to contribute to the risk of inversion ankle sprain. Ankle sprain can cause a decline in peripheral muscle activation and coordination, which increased the risk for r...

Physiostepbystep on Instagram: "Sciatica is a term used to describe nerve pain in the leg that is caused by irritation and/or compression of the sciatic nerve. 🤕 Besides pain patient present other symptoms related to #sciatica such as numbness,... 07/10/2022

Physiostepbystep on Instagram: "Sciatica is a term used to describe nerve pain in the leg that is caused by irritation and/or compression of the sciatic nerve. 🤕 Besides pain patient present other symptoms related to #sciatica such as numbness,...

Physiostepbystep on Instagram: "Sciatica is a term used to describe nerve pain in the leg that is caused by irritation and/or compression of the sciatic nerve. 🤕 Besides pain patient present other symptoms related to #sciatica such as numbness,... Physiostepbystep shared a post on Instagram: "Sciatica is a term used to describe nerve pain in the leg that is caused by irritation and/or compression of the sciatic nerve. 🤕 Besides pain patient present other symptoms related to such as numbness, pain irradiation, tingling sensation o...

27/09/2022
13/09/2022

Physiotherapy has helped many people recover from injuries. Now, physical modalities are being used to help animals restore functions, mobility, and quality of life. Physical rehabilitation can be part of a treatment protocol for almost any animal species.

Discover all the solutions offered by BTL:
👉 btlnet.com/rehabilitation-orthopedic

Photos from Physiostepbystep's post 02/04/2022

ULTRASOUND IMAGING IN PHYSIOTHERAPY

🖼️Sonography is most often used in musculoskeletal medicine to examine muscle and tendon injuries.

❗The physiotherapist DOES NOT DIAGNOSE, but uses the RUSI method - a procedure used by physiotherapists to assess the morphology and function of muscles and soft tissues during exercise and physical tasks.

🧘‍♂️ Physiotherapists also use sonography for methods such as EPI, Invasive Neuromodulation or Dry Needle Therapy.



Photos from Physiostepbystep's post 29/03/2022

And now, you know where you can find me in Prague 👋

1-2 saturdays/month. Go get your appointment. First come, first served.

Thanks for the trust 🥰


21/03/2022

Investment in travel is an investment in YOURSELF.

4 years abroad taught me to be more self-confident, opened my mind a lot and I learned to interact with people in foreign languages.

What has traveling taught you?

Write 3 things in the comments bellow 🤗

06/03/2022

EXERCISE, in general is 🔑 TO LIVING LONGER

It is certain that athletes survive longer than general population. Apart of living longer what we have to be interested in is the quality of life that the sports bring us once we get old 🥰

I am amazed how 102 years old Thailand's athlete is moving his body 😱

Photos from Physiostepbystep's post 07/02/2022

SHOULDER INJURIES IN OVERHEAD ATHLETES - TYPICAL DYSFUNCTION AND IMBALANCES
.
‼️We consider imbalances POSTURAL AND ARTHRO-MUSCULAR AS A RISK FACTOR IN SHOULDER INJURIES. With preventive exercises we can avoid mencioned imbalances and prevent the possibility of suffering an acute or overused injury.
.
🤕Injuries to the shoulder of a throwing athlete typically present with one or more of the following findings due to the inability to maintain functional stability and/or movement throughout the throwing motion.
.
🎾The presentation of a thrower’s shoulder can be quite complex in that it can present with pain, loss of performance, or deficits in strength and/or range of motion. .
What we can normally find?
.
⚫Laxitud in anterior and inferior part of capsule (Changes in the tissue structure of the anterior capsule of the GH joint is theorized to be the greatest contributor to increase in shoulder external rotation.)
.
⚫retraction in posterior-inferior part of capsule (capsule, soft tissues, muscles)
.
⚫osseus adaptations - an increase in retroversion of the humeral head in the glenoid. An increase in retroversion of the humeral head has demonstrated an increase in shoulder external rotation and a decrease in shoulder internal rotation.
.
⚫Excessive external rotation
.
⚫Decreased shoulder external rotation strength
.
⚫lack of internal rotation
.
⚫tight pectoralis minor muscle
.
⚫ poor posture, flat upper back (due to hyperextension)
.
⚫scapular muscle imbalances
.
⚫SICK scapula
.
⚫Upward rotation, anterior tilt, internal rotation and elevation of scapula

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