The Barefoot Therapist

*HIP FLEXOR REHAB* 🦵💪✅️

🔎Anatomically, psoas major is the deepest core muscle and the only muscle that attaches the trunk to the lower limb. Love the curiosity that is the human body! 👌🤓! It runs from the vertebrae and discs of the low back (T12-L5) down to the lesser trochanter on the inside of the femur. This unique configuration allows psoas to possess the dual role of spinal stabilizer and hip flexor.

🧠If you are experiencing pain in the low back, sacroiliac joint region or hip, it is worth your time to determine whether or not addressing your hip flexors may help. This can be most easily accomplished by adding a bit of stretching and/or strengthening and then examining whether or not your symptoms improve.

1️⃣Hip Flexor Stretch: Place the leg you would like to stretch down. Before moving from this position, make sure to squeeze your abs and glutes to place the pelvis in a position of posterior tilt, which help take any slack out of the hip flexors. Lunge forward slightly without arching the low back. Hold for 15-30 seconds and repeat 2-4 times each day.

2️⃣Front Plank: The front plank creates an isometric hip flexor contraction and is a great place to begin training if have had a recent injury. Shoot for 3 repetitions and hold each one for 20 seconds.

3️⃣Straight Leg Raise: This a great low-load exercise for training the hip flexors. Keep your knee straight on the leg raise as you position yourself in a glute bridge position. Aim for 3 sets of 10-15 reps on each leg.

4️⃣Hip Flexor March: Place a mini-band around your feet and flex the affected hip as far as possible. Feel free to hold onto something, if you need to, as this is not necessarily meant to be a balance training exercise. Perform 3 sets of 12-15 reps.

🟢 Finally, I made a simple video 🎥 with instructions 💬 to follow... it's my own personal fix ✅️ for whenever I feel that tightness occurring, or the hip/pelvis area feeling out of place (easily done! 😬🙃😁). (ish) 🎵

#HipFlexorStretch #RehabOnTheRun #GluteActivator #TheBarefootTherapist ...

REHAB ALERT *Back Pain* 🤔 😬🙃



Working with a client, I found this article to be very useful for the rehab exercises I suggested. It makes sense to share it with others...especially all of you trying to stay active or return to fitness from injury....👣😊👏 .

Pain or weakness in the lower back, any restrictions with hip flexors? Then this a great little article to help strengthen the sacroiliac joint (SIJ).
Or as Syd would say.... 😼😺🐈



There are several muscles that connect to the sacrum, hip bones, or p***s bones and help support the pelvis and sacroiliac joint, including those in the groin, thighs, abdomen, and lower back. If these muscles are poorly conditioned and unable to adequately support the SI joint and pelvis, pain may develop....and usually does!! 😬

SydSnippets


Click below for the full article ⤵️
https://www.spine-health.com/wellness/exercise/strengthening-exercises-sacroiliac-joint-pain-relief

Nice! 👌🏃‍♀️💪

Worth a read 📚. It turns out that women, at least highly trained women, have an edge over men when it comes to resilience and durability, per a new study of 11 women and 11 performance-matched men published in the Scandinavian Journal of Medicine & Science in Sport.

Rachel Entrekin’s Cocodona 250 victory was stunning on its own. But new research helps explain how she was able to keep performing deep into the race. If you’ve ever wondered what really helps runners stay strong when everyone else fades, this story is worth your time.

Read it at the link in the comments.

*THE CHIMP ON YOUR SHOULDER* 🙊🙉🙈
'Choose your thoughts'

Performance and 'Right Speech' (In your mind🤔💪)
Conversations with self can be the greatest rewards or the limitation to success, whether in day to day life, or participation in any event. Worth a read....choose your thoughts wisely and train your mind. 'The Chimp Paradox'🙈🙉🙊 is another good read if you like this💪😊

Now, best move these legs and head out for a run....👣🏃‍♀️🙏

🙈🙉🙊
photo = 📸😉

Link below 👌💪👏⤵️
https://www.outsideonline.com/2399632/self-talk-study

Extracts include :
In this particular study, 13 of the 16 subjects did better with second-person rather than first-person pronouns. That’s a pretty good batting average.

Distance: old phrase -> new phrase

0-2K: I can do it -> (You) I can do it
2-4K: I am determined -> (You) I'm determined
4-6K: I need to keep going -> (You) I can keep going
6-8K: No pain, no gain -> (You) I can work through the pain
8-10K: I’ve done it -> (You) I will succeed

Nb I've personally used 'THIS IS MINE' on that last 10% of an event 💪🏃‍♀️

Ankle pain? Worth watching 👏👏👏
Sinus Tarsi Syndrome can cause pain over the outside of your ankle. The video helps explain what it is and what treatments may help. ⤵️

https://t.co/eVKDAOLgoR -