BASE Training and Physical Therapy

Instagram photos and videos

PCL Tear ➡️ Quad Strengthening [What it is and Rehab techniques]
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A posterior cruciate ligament (PCL) injury are less common than ACL injuries because the PCL is much broader and much stronger. This tear is most common with sports such as skiing, soccer, and football.
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The most frequent mechanism of PCL injury is a direct blow to the anterior aspect of the proximal tibia when the knee is flexed, resulting in posterior translation of the tibia platform. Hyperextension and rotational or varus/valgus stress mechanisms may also be responsible for PCL tears. A PCL injury can also result from a car accident in which a posterior force is applied to the tibia when the flexed knee hits the dashboard AKA "Dashboard injury". Also a bad landing from a jump, a simple misstep or fast changes of direction can result in a PCL injury.
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Closed chain exercises are recommended for grade I and II PCL injuries. They do not only increase muscle strength, but also have a positive effect on balance, proprioception and coordination. Once the strength and endurance has been regained and the neuromuscular control has been increased, the patient can move on to an agility based program.
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Shown here includes:
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1) Hamstring and Calf Stretch
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2) Many different ways to strengthen the quadriceps
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Stronger the quadriceps gets = Less stress on the PCL.
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Always consult with a healthcare provider prior to attempting any of these exercises after a PCL tear.
Citation:
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-Kovacs et al. Posterior Cruciate Ligament injury clinical presntation. 1994
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-Lee et al. Rupture of Posterior Cruciate Ligament: Diagnosis and treatment principles. 2011.
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-Wind et al. The American Journal of Sports Medicine. 2004.
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Follow @injuryfix_twincities
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Credit: @theprehabguys
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Planks are a great way to improve your core strength and stability to help with lower back or hip pain. It can be modified for all ages, functional levels, and pain irritability. Start on an elevated surface with your feet apart, and slowly progress to performing on the ground with elbows apart and feet together. Make sure you maintain a neutral spine, and do not arch your back, or drop your hips.


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Such a bittersweet day as we send off one of our own to earn his Doctorate in Physical Therapy in Nevada. Anthony has been with us since the beginning and we are excited for him to embark on this new journey. We wish you the very best of luck!! #physicaltherapy #doctorofphysicaltherapy #dpt #spt #ptsimprovethewayyoumove #gradschool #physicaltherapist


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PCL Tear ➡️ Quad Strengthening [What it is and Rehab techniques]
.
A posterior cruciate ligament (PCL) injury are less common than ACL injuries because the PCL is much broader and much stronger. This tear is most common with sports such as skiing, soccer, and football.
.
The most frequent mechanism of PCL injury is a direct blow to the anterior aspect of the proximal tibia when the knee is flexed, resulting in posterior translation of the tibia platform. Hyperextension and rotational or varus/valgus stress mechanisms may also be responsible for PCL tears. A PCL injury can also result from a car accident in which a posterior force is applied to the tibia when the flexed knee hits the dashboard AKA "Dashboard injury". Also a bad landing from a jump, a simple misstep or fast changes of direction can result in a PCL injury.
.
Closed chain exercises are recommended for grade I and II PCL injuries. They do not only increase muscle strength, but also have a positive effect on balance, proprioception and coordination. Once the strength and endurance has been regained and the neuromuscular control has been increased, the patient can move on to an agility based program.
.
Shown here includes:
.
1) Hamstring and Calf Stretch
.
2) Many different ways to strengthen the quadriceps
.
Stronger the quadriceps gets = Less stress on the PCL.
.
Always consult with a healthcare provider prior to attempting any of these exercises after a PCL tear.
Citation:
.
-Kovacs et al. Posterior Cruciate Ligament injury clinical presntation. 1994
.
-Lee et al. Rupture of Posterior Cruciate Ligament: Diagnosis and treatment principles. 2011.
.
-Wind et al. The American Journal of Sports Medicine. 2004.


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Happy Birthday to one of our own, Anthony! Wishing you the best year ever!


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Our not so secret weapon: @timtamrecovery. We utilize the TimTam percussive massage device on our patients for injuries and muscle soreness after exercise. This device helps break down muscle spasm, releases stored lactic acid, and increases blood flow. The Tim Tam device helps to modulate the pain messages sent to the brain. Try it for yourself! @timtamrecovery @michaelbrasil @russy_v @itstaylorberry 💪🏼 Music credit to Oochie Wally by the Bravehearts.


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Meet one of our Physical Therapists, Dr. Leroy Velasco, DPT! .
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Dr. Velasco graduated with a Bachelor of Science in Biological Sciences at University of California, Riverside in 2011. After working as a Lead Exercise Specialist and volunteering at different physical therapy clinics, Dr. Velasco went on to earn his Doctorate of Physical Therapy from the University of St. Augustine in 2017. His clinical interests include working with various orthopedic conditions and sports therapy. He is currently working on furthering his education through the Institute of Physical Art and plans to pursue his Orthopedic Clinical Specialist Certification. In his free time, Dr. Velasco enjoys surfing, playing tennis, climbing, playing soccer, and golf!


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Core and glute stabilization exercises engage the muscles surrounding your hip and lower back. Adding manual resistance helps with timing muscle activation and control. These exercises help to improve balance, functional activity, and prevent injury. #basetrainingandpt #core #corestabalization #encinopt #physicaltherapy #ptsimprovethewayyoumove #physiotherapist #improveyourbase #balance #engageyourcore #fitnessinspiration #motivate


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Our new website officially launched! Check out www.basetrainingandpt.com to find out about our services or to meet our amazing staff! Link is also in bio! Our website also offers a desktop and mobile friendly version! #websitelaunch #friyay


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Battle ropes are a great high intensity work out to target your upper body, core stabilizers, and gluts. It’s an effective off-season work out to get you ready for your sport! #therapythursday @elikreshek


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Welcoming Dr. Arielle Levy, DPT to our BASE Family! .
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Arielle earned her Doctorate of Physical Therapy from the University of Colorado, Anschutz Medical Campus in 2017. Her clinical interests include working with individuals with orthopedic and neurologic diagnoses. While in school, she furthered her passion for these populations by teaching exercise classes for people with Parkinson’s Disease and volunteering regularly at an orthopedic clinic for those without health insurance. Her other professional interests include global health. Through participation in organizations like CU Peru, she developed and taught healthcare curricula to health workers in the Peruvian Amazon. #universityofcolorado #doctorofphysicaltherapy


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Wishing Dr. Sung Kim a very Happy (belated) Birthday! #myheartwillgosung #celinedion #birthdayboy


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I love making amazing connections with people I personally believe in. I have been going to @basetrainingandpt for almost 2 years and love it! Highly recommend physical therapy and massage! #basetrainingandpt #physicaltherapy #massagetherapy


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Episode 653: “How To Best Manage Plantar Fasciitis Featuring The DorsiFLEX”
[Plantar Fasciitis Advice]
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Tag a friend who has #plantarfasciitis and needs help‼️Plantar fasciitis is one of most nagging and limiting orthopedic pathologies in the foot. There are modifiable risk factors that can attribute to developing plantar fasciitis. To name a couple 👉 a lack of ankle dorsiflexion & great toe extension range of motion and poor load capacity of the plantar fascia. We believe improving ankle & great toe mobility and high-load strength training are the best way to manage plantar fasciitis‼️
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Demonstrated in the video are ankle dorsiflexion mobility, great toe extension mobility, and high-load strength training exercises for plantar fasciitis featuring the DorsiFLEX. @TheDorsiFLEX is unique as you can adjust the height of the ankle and great toe stretch as well as the difficulty of the high-load strength training exercise. Great toe extension is ESSENTIAL to load the plantar fascia. The DorsiFLEX allows for a more INDIVIDUALIZED program as you can modify the position of the great toe, which modifies the load (see the end of the video) for those managing plantar fasciitis in different stages.
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A study by Rathleff et al. 2015 comparing high load strength training to stretching for plantar fasciitis reported superior outcomes (pain & function) with high-load strength training at 3 months follow-up compared to plantar-specific stretching alone. The strength training group performed this single leg calf raise variation with the following protocol ⤵️
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🔴3 seconds up on two feet. 2 second hold at the top. And 3 seconds down on 1 foot.
⚫️Week 1 ➡️ 3 sets of 12 reps
⚫️Weeks 2 & 3 ➡️ 4 sets of 10 reps
⚫️Weeks 4+ ➡️ 5 sets of 8 reps
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This specific treatment strategy—known as “high-load strength training”—may stimulate an increase in collagen synthesis, encouraging normal tendon structure in addition to fascia being able to tolerate load. Additionally, this exercise facilitates an increase in dorsiflexion and intrinsic foot strength. #anklepain #footpain


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Physical Therapy and exercise are important for people of all ages! Happy belated 95th Birthday! Keep moving!


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Episode 639: "Ankle Woodpecker Exercise Progressions & Variations”
[Ankle Exercise Advice]
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Are you familiar with ankle woodpeckers? 🐦🐦🐦
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This exercise is a nice way to train the calf in an eccentric fashion while also challenging ankle stability. Not demonstrated here in this video is the most basic woodpecker, where both feet are on the ground. Adding single leg balance is an easy way to challenge ankle stability.
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It is very important to keep the knee straight‼️ Keeping the knee and hip in a neutral position as best as possible will challenge the ankle the most in terms of stability. Start out with a forward woodpecker, then try out the two variations demonstrated that add a rotational component.
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If the first three exercises demonstrated are too challenging ➡️ try a double leg woodpecker or the regressions demonstrated at the end of the video. Tag a friend who could benefit from this ‼️ #ankle #anklesprain
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com <http://www.theprehabguys.com/>. The information provided is not medical advice.
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#prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #correctiveexercise #stretching #crossfit #longevity #movement


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Episode 637: Tight Neck? [Neck Mobilizations]
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Disclaimer: These mobilizations are meant to be VERY gentle, there are neuro-vascular structures that run in this area. These mobilizations are NOT meant to cause numbness or tingling down the arm. You have been warned!
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There are 4 mobilizations broken down in this episode. For all of these, begin by standing under a barbell. Ideally the bar will be just under shoulder height in order for you to place your shoulder girdle beneath the bar.
1️⃣1st rib mobilization.
You will push your legs into the floor and use the strength of the leg to place an inferior glide on the first rib.
2️⃣Scalenes.
While on the first rib (which is where the anterior and middle scalene's attach) bring your ear towards to opposite shoulder. This will stretch the Scalene muscles.
3️⃣Upper Trapezius Stretch.
Bring your ear towards the opposite armpit "Listen to the opposite armpit", this will maximally lengthen this muscle.
4️⃣Levator Scapulae Stretch.
place the bar on the inner/top portion of the scpaula, this is where the Levator will have an attachment. At this point you want to "smell the opposite armpit" this will maximally lengthen this muscle. -Add a chin tuck for the Upper Trap and Levator stretch to take it one step further.
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📝Arash here is holding onto the bar to avoid elevation of the bar.
Again, be gentle here. Re-assess your neck motion afterwards and see how this feels!
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Tag a friend that has a stiff neck!
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #movement


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Happy Valentine’s Day from all of us at @basetrainingandpt! ❤️ #beourvalentine #valentinelunch


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Episode 635: “How To Get Your Stiff Feet Moving"
[Ankle & Foot Advice]
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Hey #DeskJockeys check out this quick 1️⃣ minute routine to take care of those stiff #ankles
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If you spend significant time sitting or staying in the same position, the best thing you can do for your body is MOVE. This is even more important for individuals that are just getting back into exercising and working out. This is a great routine to add if you’re a frequent #runner 🏃🏼‍♀️🏃🏽‍♂️🏃🏿‍♂️🏃🏽‍♀️
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Benefits of this routine
✅ Easy to perform
✅ Requires minimal time
✅ Addresses the ankle in multiple planes of motion
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For those runners out there, be sure to add a standing calf stretch with the knee straight. You can find this by checking out our YouTube ankle & foot playlist‼️ Tag a friend who needs this routine #anklemobility
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #movement


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Happy Birthday to one of our own, Dr. Adelle Smener! 🎉 We hope you enjoy your day!


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A dynamic warm-up combines stretching with movement. It primes the muscles before a work out or sport and helps improve body awareness!


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Never too young to start working on your BASE! 💪🏼 #therapythursday #basebabe #fitnessmodel


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Episode 631: "Return to Running Progression and The Soreness Rules"
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Thinking about getting into running again after a knee injury? Check out this Return to Running Progression from the University of Delaware as well as the Soreness Rules. When it comes getting back to running, it's all about gradually applying the load and stresses to your body again - a term called graded exposure. By applying load/stress in a graded way, you not only give time for your body (and brain) to adapt to the demands, but you also allow yourself to objectively determine HOW MUCH running you can actually handle.
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If you're injured, follow these guidelines to get back to running!
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Progress to the next level when you are able to perform the activity level for 2miles without increased effusion or pain. Perform no more than 4 times in 1 week and no more frequently than every other day. Do not progress more than 2 levels in a 7-day period.
#running #run #runners #returntorunning
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #movement


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Hip hip hooray! It’s Friday! We hope everyone enjoys their Super Bowl weekend! Who are you rooting for this Sunday?!


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