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  • Patient Exercise Sheets (14)

Basic Runner’s Strength Training: Program One

Audience: Runner’s looking to start a simple resistance exercise program who still want most of their time spent running

Background

You can justify strength training for runners via performance enhancement and injury prevention.  Surprisingly, the evidence for performance enhancement is much stronger than injury prevention.

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Peripheral Nerve Tensioner videos for that irritated nervous system

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Published on: April 4, 2012

Below are Tensioner videos for your irritated and sensitive peripheral nerves.

Warning: please only do this if your knowledgeable health care provider has taught these and specifically said that you should do these exercises.

Gentler “Slider” movements can be seen at a previous post here: Slider Videos

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Hamstring Tendinopathy: Sample Rehabilitation Program Videos

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Published on: March 18, 2012

Audience: Therapists and Patients

Purpose: This post is video overview of the sample exercise progression I might advocate for patients (primarily runners) who present with persistent longstanding high hamstring pain.

Background

Runners, particularly faster runners, will often present with high hamstring tendon pain.  The pain is typically felt where the muscles insert into the bottom bone of the hip (the ischial tuberosity).  In addition to the hamstrings the adductor magnus can often be involved.

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Runner Strength: Basic Exercise Videos for runners

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Published on: March 17, 2012

Audience: Patients

Purpose: Exercise videos for patients wishing to train their trunk and hips

 

This article is just a video series for runners to do some basic strength work.  Stop worrying about the core.  Just get strong during all movements.  We try to build capacity to withstand load.  We might also improve running efficiency with strength work.  There could probably be thirty different exercises below.  This is not a program just a few suggestions for what can be easily done.  You will notice that there are no exercises that are specifically “core” exercises.  With these exercises you the benefits to training the core can be gleaned from the appropriate choice of compound exercises. (more…)

Basic Shoulder Movement Videos

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Published on: March 17, 2012

Audience: Patients

Purpose: Exercise videos for those doing shoulder rehabilitation

Preamble

The same exercises or movements can be used with different intentions and to achieve a different goal.  Some possible intentions being:

1. Motion is Lotion – we are moving your shoulder in a manner just to calm down nerves, decrease pain and get that pissed off shoulder happy with moving again.  The amount of weight or resistance is not that important

2. Stress loading – for whatever reason we want to stress your shoulder and shoulder girdle musculature.  You might have some weakness (e.g. prolonged immobility, post surgical) or we wish to increase the capacity of your joint and muscles to withstand load.  Appropriate weight selection, speed of movement and technique is important

3. Motor control – certainly there is some overlap with the previous two intentions mentioned.  But with this intention we might look at trying to change how your muscles work together.  An example, is training both the internal and external rotator cuff during alternating movements.  We are trying to get the cuff to pull the humeral head away from the scapula or just get the muscles happy working together again.  Load or stress is important but so is learning the movement.

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Nerve Slider Videos: Calming down that irritated nervous system

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Published on: March 5, 2012

Audience: Patients

Purpose: Demonstrate simple movements to calm, move and make healthy some irritated nerves.
Disclaimer: Not to be done if painful. Do 5-6 to start. Always under health professional guidance.

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The SI joint – a cause of low back pain

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Published on: March 5, 2011

Audience: Patients

Purpose: Info sheet for patients to learn why the SI joint can be a pain in the butt.

The sacroiliac joint (SI joint) occurs where the bottom of your spine meets your hip bones.  You have two of them and they must bear all of the stress that goes from your upper body through your lower body and vice versa.

SI joint pain can be felt in the lower part of your back, into your buttock, down your thigh and even into the shin.  People will often feel their leg give out and will feel a catch when walking.  It is often confused with Sciatica. This pain is often preceded by simple actions like picking up a pencil.  Last pain perceived to be felt in the area of the SI joint can even come cranky nerves beside the joint and from above the joint (the superior cluneal nerves). (more…)

Patellofemoral Pain Syndrome – 2 day exercise program

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Published on: February 18, 2011

Audience: Patients

Contents: Attached is a pdf of a two day (6 day a week) basic exercise program for someone with patellofemoral pain syndrome.

For therapists, this would obviously be modified for the specific needs of your patients/clients.

 

Program One here: pfps bodymechanic sheet

Program Two Here – hip and knee dysfunction two day program for le dysfunction

Have fun,

Greg Lehman

Your Toronto Physiotherapist

Side Bridge Variation Exercise Sheet – training inside and out.

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Published on: January 20, 2011
ADDUCTOR EMPHASIS

Purpose: Exercise Sheet handout
Attached is a handout for four variations on the sidebridge.  If you do not know what you are doing please speak with a professional before incorporating these into  your strength and conditioning program.

HERE IS THE FULL SHEET IN PDF: side bridge variations sheet (more…)

Shoulder Impingement Rehabilitation: Part One

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Published on: January 18, 2011

Audience: Health Professionals and Patients

Source of Information: Paula Ludewig, Ben Kibler, Ann Cools, Rafael Escamilla, Mike Reinold, Kevin Wilks

Disclaimer: The information below really just scratches the surface.  References at the end of post are excellent.  The point of this post is to get people to think more about culprits of dysfunction when it comes to the shoulder rather than just labeling shoulders with victim diagnoses (e.g. bursitis, tears, “tendinitis” – I hate that word – a future post will address my disdain).

Shoulder Impingement is not a diagnosis.  It is a finding and can be both a cause and the result of dysfunction.  Impingement is pretty much what it sounds like – something is getting pinched.  Ever reach into your back seat or reach to put your coat on and feel a sharp pain somewhere around your shoulder (and often down to your elbow).  That is impingement.  Some structure under the shoulder blade is getting pinched and does not like it.  Who likes to get pinched? (more…)

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