4. IMPROVE HEALTH GET OUT OF PAIN
HAVE THEM LEAVING OUR CARE
FEELING BETTER THAN WHEN THEY
ENTERED OUR CARE
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USE PHYSICAL ACTIVITY AS A VEHICLE TO IMPROVE THEIR LIFE!
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COMMON PROBLEMS
• PLANTAR
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• ACHILLES
TENDONITIS
COMMON CAUSES
• POOR FOOTWEAR
• POOR ANKLE
MOBILITY
• TIGHT
GASTROCNEMUE
S AND SOLUES
MUSCLE
RELEASE
• TENNIS
BALL/FOAM ROLL
FEET/GASTROC/S
OLUES
MOBILIZE
• BAND WORK
• WALL WORK • BAREFOOT CALF
RAISES
• BAREFOOT
BALLET LUNGES
STRENGTHEN &
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FEMORAL
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GLUTE
MEDIUS)/TIGHT
ADDUCTORS)
• POOR ANKLE
MOBILITY
• POOR PATELLAR
TRACKING
• TIGHT IT BAND
RELEASE
• TENNIS
BALL/FOAM ROLL
IT BAND/GLUTE
MEDIUS/VASTUS
LATERALUS
• VASTUS
LATERALUS
STRETCH/HIP
FLEXOR STRETCH
MOBILIZE
• SEE ANKLE
MOBILITY
• DIRTY DOGS
(GLUTE MEDIUS)
• LATERAL BAND
WALKS
• LINEAR AND
LATERAL 1-LEG
BALANCE
REACHES (KEEP
KNEE FROM
INTERNALLY
ROTATING)
STRENGTHEN &
CONDITION
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• DISK PAIN
COMMON CAUSES
• TIGHT HIP
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HIP EXTENSORS
• POOR CORE
STABILITY
• TIGHT
ABDUCTORS,
WEAK ADDUCTORS
• TIGHT TRUNK
FLEXORS/WEAK
TRUNK
EXTENSORS
• POOR GENERAL
HIP MOBILITY
• A LARGE AMOUNT
OF TIME SPENT IN
LUMBAR FLEXION
RELEASE
• TENNIS
BALL/FOAM
ROLL;
LATS/GLUTES
• KNEELING HIP
FLEXOR
STRETCH/CHILDS
POSE GLUTE
STRETCH
MOBILIZE
• HIP TILTS
• WALKING
SOLDIERS
• NEUTRAL PELVIC
STRENGTH
(PLANKS,
QUADRUPED
REACHES)
• HIP BRIDGES
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SINGLE LEG)
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CONDITION
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• TIGHT ANTERIOR
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POSTERIOR
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• IMPROPER
SCAPULAR
MOTION (UPPER
TRAP DOMINANCE/
LOWER TRAP
WEAKNESS)
RELEASE
• TENNIS
BALL/FOAM
ROLLER;
INFRASPINATUS/
THORACIC SPINE
• WALL CHEST
STRETCH/FOAM
ROLLER PEC
MINOR RELEASE
MOBILIZE
• W’S/T’S/Y’S
• SWIMMERS
• STRAIGHT ARM
PUSH-UPS
• SEATED ROWS
• STRAIGHT ARM
CROSS
PULLDOWNS
• FACE PULLS
STRENGTHEN &
CONDITION
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• GENERAL
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FATIGUE/
TIGHTNESS
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DOMINANCE
RELEASE
• TENNIS BALL
TRAPS
• REACH AND TILT
MOBILIZE
• CHIN-BACKS
• SIDE TO SIDE • REINFORCE
PROPER
POSTURE
STRENGTHEN &
CONDITION
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• 1ST 5-10 MINUTES OF
WORKOUT
• 15 MINUTES+
• WHOLE BODY
• CREATE AS MUCH
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PAIN
• COUNTERACT IMPROPER
MECHANICS
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• 1-LEG HIP BRIDGE
EXTENSIONS
• SPIDERMANS
• W/T/Y’S
• SWIMMERS
• STRAIGHT ARM PUSH-
UPS
• PUSH-UPS
• CHILDS POSE
• 1-ARM-UP DIRTY DOGS
• BIRD DOGS/UPPER BODY
ROTATIONS
• THORACIC MOBILIZERS
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REACH
• KNEELING ADDUCTOR
• WALL FOOT STRETCH
• WALL SQUAT
• WALL UPPER BODY
SLIDERS
• JUMPING JACKS
• SEAL JACKS
• X-JACKS
• GATE SWINGS
• 1-LEG REACHES
• FRANKENSTEINS
• LATERAL BAND WALKS
• SHUFFLES
• KAREOKAS
• SKIPS
• LATERAL SKIPS
• LIZARDS
• BALLET LUNGES
17. ACT WITHIN YOUR SCOPE OF
PRACTICE
BE PRO-ACTIVE AND
PREVENTATIVE
SWEAT, BREATH,
EXERCISE!!!!!!!!!!!
REMEMBER!
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