Jerome Sports Massage

Limits need to be pushed... some are more dangerous but fair play to descend K2 with skis:
https://www.instagram.com/p/BlsyO2LHf0b/?utm_source=ig_share_sheet&igshid=11aqvhzd41s98

Incredible. K2 was skied from the summit a few days ago. I’d been waiting and wondering over the years who would be the one to make it happen. @andrzejbargiel made the first complete ski descent of K2 from the summit on July 22nd and reset the bar in Himalayan ski mountaineering. K2 is the second highest peak in the world -but quite a bit more technical than Everest. Congratulations @andrzejbargiel. A truly proud and historic send. Also extraordinarily cool is Andrzej’s brother @bartek_bargiel filming his brother from base camp w his drone. Kids these days! #thefutureisnow

Hips flexor release
https://www.instagram.com/p/Bll_Z5rFtRq/?utm_source=ig_share_sheet&igshid=18q8njxr181xw

AN EASY PROGRESSION TO IMPROVE YOUR HIP FLEXORS . 🏃🏻‍♂️ This progression came from a conversation I had with someone at my Prehab 101 New York seminar a couple weekends ago. We were talking about feeling pain in the hip flexors and what some possible management strategies could be, and I proposed a progression to work the muscle group. . 💪🏻 The hip flexors aren't a muscle group that we work a ton. If you think about most traditional exercises, they don't actively lift the leg up. So for some people, the hip flexors can use some direct training in order to improve their work capacity. By doing so, we increase the amount of stress they can handle so that day to day activities don't bother you. This can be especially useful for people that have stretched their hip flexors a lot or are really flexible there but still feel sensations of tightness or tension in the front of the hip. Starting with some isometrics and building to more and more complex exercises is a good way to go. Try building on this progression over time and see what changes it makes in how your hip flexors feel. . Tag a friend who needs to work their hip flexors and share the wealth! . 🎵 Josh Tobias - Summer Thing . #Prehab101

Reduce pectoralis soreness:
https://www.instagram.com/p/BkGkq1-ll6R/?utm_source=ig_share_sheet&igshid=fmjs6fevaz8

LOOSEN UP YOUR SORE PECS . So benching this week got my pecs feeling all kinds of sore. And as fun as it is not being able to reach your arms over your head, it's kind of a necessity.😅 So let's take a look at the routine I like to use to reduce soreness and free up some movement. . When we look at the function of the pec, it creates internal rotation and horizontal adduction (arm across the body), and will bring the arm down from a fully flexed position. So we're going to work the opposite way. . Work the external rotations first, trying to get the hands down to the ground. Then go into a floor angel and slide the hands up. And then finally keep the hands down while you twist the legs over. On the last one you may have to play with the arm angle but typically it works best if you go out diagonally a little bit like if you were doing a snatch.🏋🏼‍♂️ . Do 10 to 20 reps of each one to get some motion through those shoulders and then see how they feel. . Tag a friend who loves bench day and share the wealth! . #Prehab101

Great Piriformus release stretch
https://www.instagram.com/p/BjqS7AXjMWl/?utm_source=ig_share_sheet&igshid=19n9gfpnibnw0

#Repost @lustrengththerapy - 🚨 HOW TO PROPERLY STRETCH THE GLUTES! 🚨 The piriformis is a muscle located in the gluteal region and is responsible for externally rotating the thigh and has an important role in hip and lower back stability. It is an extremely important muscle as it can irritate the sciatic nerve and cause "piriformis syndrome". This is when the individual has sciatic like symptoms (numbness/tingling down into the leg) because of excessive tension in the piriformis. This is usually seen in people that often sit for too long and/or placing excessive stress on the glutes such as having a wallet in their back pocket. Tightness in the piriformis can also cause: 💥 One leg being slightly more rotated out than the other (predominant during squats) 💣 Chronic lower back and gluteal pain 🔥 Difficulty retaining guard in BJJ due to poor hip mobility To properly stretch the piriformis, follow these steps: 1️⃣ Sit on the edge of a chair and cross the affected leg over the opposing leg 2️⃣ Lift the chest upwards while maintaining a neutral spine 3️⃣ Slowly hinge forward from only the hips until a gentle stretch is felt in the glutes This stretch is perfect for anybody experiencing excessive tension in the piriformis that may be causing irritation to the sciatic nerve. It is also a great way to increase your overall hip flexibility/mobility to take unwanted stress away from the lower back. Aim anywhere for 30 - 60 seconds and be sure to stretch both sides! . 🍑 TAG A FRIEND THAT COMPLAINS ABOUT GLUTE TENSION! 🍑 . #Physiotherapy #Osteopathy #Training #Injury #Physiotherapist #Osteopath #PhysicalTherapy #Sportsmedicine #Sportstherapy #Sportsrehab #Chiropractic #Fisioterapia #Rolfing #Blackroll #Stability #Yoga #Pilates #CrossFit #Gym #Running #Stretching #Piriformis #Sciatica #Treatment #Fascia #Sport #Rehab #Relax #Treatment #Pain

Great release exercise when the elevator scapula is tight (lower sides of the neck)

https://www.instagram.com/p/BjbDgN8Fapv/?utm_source=ig_share_sheet&igshid=yig4jwytsxs9

THIS MUSCLE IS A REAL PAIN IN THE NECK! . Have you ever woken up with a crick in your neck, or pulled a neck muscle and it felt like it ran all the way down to your midback? 😖 This little release right here can help with that. . Levator Scapulae connects from the upper inside border of the shoulder blade up into the neck, and it works to shrug the shoulder blade up ⬆️(Levator = elevate; Scapulae = shoulder blade). . It's attachment point to the blade can be quite sensitive and may even feel like that low level ache that runs from the base of your neck up. We can use this to our advantage because putting some pressure on it and moving can give us a nice little reflexive relaxation in the whole neck area.💆🏻‍♂️ . Now I'm a big fan of leveling your pressure when you do any type of release work. Remember that we're not breaking apart scar tissue or adhesions, just giving a little input to the nervous system (read the IT Band Rolling post for the in depth version of that). So we don't need to beat ourselves up. Just go with the level that take you to the edge of comfort. Use the technique in this video for 30 seconds to 1 minute to help decrease some of the pain and tension through your neck and shoulder. Then tag a friend who needs it too and share the wealth! . #Prehab101

If you suffer from IT band, have a look to these 3 rolling technics:
https://www.instagram.com/p/Bi8H9lAl0R8/

HOW TO ROLL FOR IT BAND SYNDROME . You may have heard that you should foam roll your IT Band to get rid of IT Band Syndrome. Well, I don't really agree and I've made it no secret that I'm not a fan of foam rolling directly on the IT Band. Let me give you my rationale.👇🏻 . ITBS, or IT Band Syndrome, is caused by COMPRESSION of a fat pad underneath the band at the knee, usually due to lack of hip and knee strength and stability coupled with high training volumes and under-recovery. So if you have ITBS and a sensitive fat pad, we don't need to add more compression with a roller. . The other reason I resort to staying off the band is because of the mechanism of rolling itself. ⚡Rolling works by modifying inputs and outputs in our brain to reduce pain sensations or relieve feelings of tightness. It DOES NOT release fascia, realign anything, or break down scar tissue.🙅🏻‍♂️ So you're not releasing the band to begin with, and since we are working on a neurological level, we don't have to be ultra specific with where we roll. We just want to be in the general vicinity. So if rolling everything around the band gives us the same mechanism, why go add that compressive force?🤷‍♀️ . Now, everything has context, and some will say that rolling on the band is 100x better. Maybe it is for them, and if you absolutely want to roll on the band, I can't stop you so I'll just provide some guidelines. Stay on the top 3/4 of the thigh and avoid the area by the knee. That goes for rolling the groove between the band and quad too. . Remember WHY we roll. It's simply a quick way to feel looser or temporarily block a little pain. You're not breaking things down so quit trying to beat your body into submission.🤜🏻🤕 And make sure you modify training load and do strength and stability work like I've shown you before to get to the root of the problem. . Tag a friend with knee pain and share the wealth! . #Prehab101

Thanks to the NUIG Athletics team for the present yesterday.
Was great to support the team this season while studying the level4 Diploma in sport injuries

Interesting chart about knee problems

Interesting article / exercises for hamstrings

Injured athletes like to recover and return to play as quickly as possible, and we need to balance return to play against impaired strength, performance and risk of reinjury. Initial injury rehabilitation often commences with isometric exercises, progressing into concentric/eccentric style exercises when isometric tests are pain-free. Finally high load eccentric exercises such as the Nordic hamstring are introduced for their positive effects of increased strength, fascicle length and reduced injury risk.
High level and eccentric exercises are often avoided in the early stages of rehab, for fear of aggravating the injury. What if we could commence higher-level and eccentric exercises safely at an earlier stage? Would this impair or accelerate your patients' recovery?
https://www.clinicaledge.co/blog/infographic-accelerated-hamstring-rehab?utm_source=MeetEdgar&utm_medium=facebook&utm_campaign=fbinfographicEdgar&utm_term=fbinfog072Edgar%20&utm_content=fbinfog072Edgar%20

Interesting article. Cryo therapy or hot water therapy. The articles and studies seems to give different outputs.

Here is the link to the last one about recovery after a marathon:

https://www.ncbi.nlm.nih.gov/pubmed/29127510/

Cryotherapy doesn’t work! 🙅🏻‍♂️

For those of you whom use, or are considering using, cryotherapy (ice) as a form of exercise recovery, listen up!

The European Journal of Applied Physiology published research last month, looking at the efficacy of whole body cryotherapy versus cold water immersion for recovery after a marathon. Here is the conclusion of their study: “The findings show whole body cryotherapy (WBC) has a negative impact on muscle function, perceptions of soreness and a number of blood parameters compared to cold water immersion, contradicting the suggestion that WBC may be a superior recovery strategy. Further, cryotherapy is no more effective than a placebo intervention at improving functional recovery or perceptions of training stress following a marathon. These findings lend further evidence to suggest that treatment belief and the placebo effect may be largely responsible for the beneficial effects of cryotherapy on recovery following a marathon.”

https://www.ncbi.nlm.nih.gov/pubmed/29127510/

Black Friday
Free foam rolling advises

Foam Rolling? Do It Right by Avoiding These 10 Mistakes Don't overdo it with the self-massage tool.

Great stretch for the Iliopsoas:

Instagram post by @physioosteogram • Nov 16, 2017 at 12:17pm UTC 273 Likes, 5 Comments - on Instagram: “ ・・・ ILIOPSOAS MUSCLE STRETCHING . The iliopsoas has a vital role in everyday…”