Have you ever been to a physical therapist, doctor, trainer, or anyone who evaluates your body or monitors how you move? If so, they have may told you that you have poor posture.Poor posture! Yikes!! That sounds dooming. When we talk about poor posture, words like rotator cuff tear, disc herniation, trauma, injury, and more all come to mind. Scary stuff! In our society, we seem to be fixated on our posture. In our obsession, we blame posture for many of our problems. What if I told you that there is no such thing as poor posture? It is time to buckle up. Sit in an upright or slouched position, and continue reading! "Poor posture is not the problem! A lack of movement is the underlying issue." |
Standing Calf Stretch Description: Place the injured foot behind the uninjured foot and keep the back knee straight, with the heel firmly planted on the floor. Lean forward against a wall so that you feel a stretch in the calf furthest from the wall. Hold each stretch for 1 minute. Repeat 3x. | Heel Raises Description: Stand with your feet a few inches apart, with your hands lightly resting on a counter or chair in front of you. Slowly raise your heels off the floor while keeping your knees straight. Hold for about 3 seconds, then slowly lower your heels to the floor. Repeat 2 sets x 30 repetitions. | Towel Scrunches Description: Begin with your foot flat on the floor. Using your toes scrunch the towel towards you. Scrunch the towel as far as possible, then straighten and repeat. Repeat 3 sets x 15 repetitions. |
Assuming you are healing properly, these exercises will be quickly progressed to more advanced balance and strengthening exercises. Below are 4 examples of more advanced strengthening that is essential in the later stages of rehabilitation.
How Do You Prevent Ankle Sprains in the Future?
Once your symptoms have decreased it is important that you take the necessary steps to prevent the injury from returning. Below are several tips for preventing ankle sprains.
1) Strengthen the muscles of the foot and ankle
2) Focus on balance and coordination exercises
3) Strengthen the hips and spine
4) Change environmental factors (shoe type, body weight, walking surface)
1) Strengthen the muscles of the foot and ankle
2) Focus on balance and coordination exercises
3) Strengthen the hips and spine
4) Change environmental factors (shoe type, body weight, walking surface)
What is Joint Mobility?
Being flexible includes a combination of both good muscle length and joint mobility. In other words, the muscles must be able to stretch and the joints need to be able to absorb forces and move throughout various planes of motion. When someone loses motion in their joints, either stiffness and/or pain is the result. A common example occurs when someone loses mobility in their hips. As a result, the body compensates by moving excessively somewhere else. Typically the low back is the culprit, which explains why so many people have low back pain. | |
In this post, I am going to discuss hip joint mechanics and provide 3 valuable exercises to maximize mobility and minimize stiffness.
The Hip Joint
The hip joint is made of the head of the thigh bone (femur) and the round surface of the pelvis (acetabulum). Since the hip is a ball and socket joint, it has large amounts of available range of motion. This range of motion is essential for walking, climbing stairs, and squatting with proper form. Ligaments, muscles, and a thick layer of cartilage surround the joint to maintain strength and stability. If the hip joint is injured OR a person gradually becomes inactive, the range of motion will be limited.
Who Commonly Needs Hip Mobility?
1. People who sit for long periods of time
- Reason: the hip is designed for motion. Prolonged sitting decreases the opportunity for movement
- Clinically, I find that males more commonly have tightness and stiffness in their hip joints
- Due to the repetitive nature of running, the hips and ankles are prone to stiffness. Maintaining joint mobility is key for injury prevention.
Hip Flexor and Quad Opener
- Tuck the pelvis before leaning into the stretch
- The band provides extra resistance against the front of the hip joint
Banded Leg Raises
- Create tension in the band before raising the leg
- The band should be centered at the hip joint, providing an outer directed pull during the leg raise
Banded Heel Rocks
- Start in a neutral spine position
- Rock hips toward heels while maintaining the neutral spine
- While pressing forward, feel tension increase in the band
Heafner Health is a Physical Therapy clinic in Boulder, CO! As a residency trained Orthopedic Specialist, Jim identifies the cause of people’s pain and symptoms. His treatments combine hands-on techniques (including soft tissue work and adjustments) as well as corrective exercises, with the goal of getting people back to the activities they enjoy most. |
Can you keep your torso tall as you lower into the squat?
Do your heels pop off the ground?
Do your knees cave towards one another?
Do your heels pop off the ground?
Do your knees cave towards one another?
Squatting is a fundamental aspect of our lives. It is a movement we perfect as children but forget by the time we hit adulthood. A proper squat indicates that you have good motion at your hips, knees, and ankles while simultaneously controlling your torso. When you lose the ability to perform this basic functional movement, you put yourself at a higher risk of injury. This post gives you 6 mobility exercises to improve your squat form from head to toe! "Squats should be performed by people of all ages. I am not talking about loading weight onto a squat rack, but simply the ability to bring your butt below knees without falling over" -Dr. Jim Heafner PT, DPT, OCS Heafner Health Physical Therapy Boulder, Colorado |
What Do You Need to Know About Squatting
The squat is considered a compound, multi-joint movement that targets the gluteals, hamstrings, and quadriceps. When performed correctly, it activates over 200 muscles. The single leg squat shows exceptional muscle activation of both the gluteus medius and gluteus maximus (1). These muscle groups are extremely important in decreasing your risk of low back, hip, and knee pain.
The squat is considered a compound, multi-joint movement that targets the gluteals, hamstrings, and quadriceps. When performed correctly, it activates over 200 muscles. The single leg squat shows exceptional muscle activation of both the gluteus medius and gluteus maximus (1). These muscle groups are extremely important in decreasing your risk of low back, hip, and knee pain.
Essential Mobility Exercises
As I mentioned above, a proper squat requires coordinated movement in the ankles, hips, core, and middle back. Typically a loss of mobility in one of these regions is a contributing factor to someone's inability to squat. Below are the TOP 6 exercises I routinely perform to maintain good squat form.
As I mentioned above, a proper squat requires coordinated movement in the ankles, hips, core, and middle back. Typically a loss of mobility in one of these regions is a contributing factor to someone's inability to squat. Below are the TOP 6 exercises I routinely perform to maintain good squat form.
Mid Back MobilityKey Points
Ankle MobilityKey Points
Maintain an Upright PostureKey Points
| Calf and Hamstring MobilityKey Points
Outer Hip MobilityKey Points
The Full PatternKey points:
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Look in a mirror right now. Where is your head resting in relation to your shoulders?
If your head posture looks similar to the picture above, you have a resting forward head posture. While this position is not inherently bad, a prolonged forward head posture often leads to neck pain and headaches. With my clients, I compare the forward head posture to a game of Tug-A-War between your neck muscles. In this game, the muscles on the front side of your neck are actively fighting against the muscles on the back side. If the head is positioned forward, the force of gravity makes the back muscles work significantly harder, often losing the game.
In this post, we will cover the forward head posture, reasons to sit upright, and specific exercises to minimize neck pain and headaches.
In this post, we will cover the forward head posture, reasons to sit upright, and specific exercises to minimize neck pain and headaches.
Reasons to Sit Upright
The other day, I was reading a book about the Alexander Technique. In the book, the author tells a story about a young boy who is sitting upright and alert in his classroom. The boy is wide awake, unlike his fellow classmates. However, despite the boy's attentiveness, the teacher scolds him and tells him to sit down because he is blocking the other children's viewpoint. The boy slouches, matching the posture of the rest of the class. Within minutes, his demeanor was tired and withdrawn.
This story is important for several reasons. First, sitting upright changes our mood. When the boy slouched, he became removed from his present learning environment. This shows that sitting upright can literally change our biochemistry. Our posture changes how hormones are regulated in our body. Second, the teacher's response to his posture shows that our society has conformed to the slouched, tired posture.
This story is important for several reasons. First, sitting upright changes our mood. When the boy slouched, he became removed from his present learning environment. This shows that sitting upright can literally change our biochemistry. Our posture changes how hormones are regulated in our body. Second, the teacher's response to his posture shows that our society has conformed to the slouched, tired posture.
Aside from changing our mood, sitting upright has positive effects on our spine, breathing pattern, and digestion. In the picture above, both my middle and lower back are rounded excessively. If the low back is rounded for long periods of time, extra stress is placed across this region. In this example, the hips no longer absorb the weight of the body, but rather the lower back absorbs this stress. When the middle back slouches, the head and neck must readjust by jutting forward so that our eyes can meet the world again.
The above statements are very concrete. We can see and feel those differences simply by changing our posture. More abstract changes happen beneath the surface. For example, slouching forward from the middle back effects our respiratory and digestive systems too. As the upper back rounds forward, our upper ribs move closer together and the diaphragm has trouble assisting with the breathing movement. Other neck muscles take on new roles for breathing and become overworked. Decreased respiration leaves carbon dioxide in the lower lobes of the lunges and oxygen is not transported fully throughout the body. Additionally, the increased compression on the abdomen creates tension in the stomach and intestines, altering digestion.
The above statements are very concrete. We can see and feel those differences simply by changing our posture. More abstract changes happen beneath the surface. For example, slouching forward from the middle back effects our respiratory and digestive systems too. As the upper back rounds forward, our upper ribs move closer together and the diaphragm has trouble assisting with the breathing movement. Other neck muscles take on new roles for breathing and become overworked. Decreased respiration leaves carbon dioxide in the lower lobes of the lunges and oxygen is not transported fully throughout the body. Additionally, the increased compression on the abdomen creates tension in the stomach and intestines, altering digestion.
What Can We Change Today
First off, it is important to note that having good upright posture will not solve all life's problems. As I tell my patients, "Your next posture is your best posture!" In other words, movement is the key to longevity. Movement almost always trumps static posture.
However, being cognizant of maintaining an upright posture is beneficial. There are simple, daily steps that can be taken to have better resting posture. One important region to pay special attention is the middle back.
As I discuss in a previous post on the middle back, "The thoracic spine - or middle twelve vertebrae of the spine - connect the neck to the low back. Anatomically this region moves less than its counterparts. The neck is designed for high amounts of movement in order to quickly look or turn. On the contrary the thoracic spine is built for stability. It houses the connections for the ribs, which protect the vitally important organs of the heart and lungs... A lack of motion forces the higher and lower connections (neck and low back) to move excessively. The excessive movement causes small amounts of repetitive trauma in the neck and low back eventually resulting in pain. "
Below are two videos that provide a mix of mobility (a.k.a maintaining motion) and stability (engaging the shoulder blade) muscles. These exercises will help you sit more erect and maintain a healthy, upright posture!
However, being cognizant of maintaining an upright posture is beneficial. There are simple, daily steps that can be taken to have better resting posture. One important region to pay special attention is the middle back.
As I discuss in a previous post on the middle back, "The thoracic spine - or middle twelve vertebrae of the spine - connect the neck to the low back. Anatomically this region moves less than its counterparts. The neck is designed for high amounts of movement in order to quickly look or turn. On the contrary the thoracic spine is built for stability. It houses the connections for the ribs, which protect the vitally important organs of the heart and lungs... A lack of motion forces the higher and lower connections (neck and low back) to move excessively. The excessive movement causes small amounts of repetitive trauma in the neck and low back eventually resulting in pain. "
Below are two videos that provide a mix of mobility (a.k.a maintaining motion) and stability (engaging the shoulder blade) muscles. These exercises will help you sit more erect and maintain a healthy, upright posture!
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Do you have neck pain? Check out Heafner Health's Top 5 exercises to treat neck pain while typing!
Plantar Fasciitis: What is it?
"My foot hurts the worst with my first steps in the morning!" Plantar Fasciitis is the most common cause of pain on the bottom of the foot. It is often characterized by pain first thing in the morning and after sitting for long periods of time. Patients typically say, “my worst pain is the first few steps in the morning.” However, plantar fasciitis is kind of a misnomer! The 'itis' in fasciitis would mean that an active inflammation is occur in the tissue. However, research has shown that the aggravated tissue does not have an active inflammation. It is more of a chronic tissue injury. | Why does plantar heel pain commonly occur? 1)Weakness of the calf muscles 2)Over-pronation of the foot (foot collapse) 3)Poor ankle range of motion 4)High body mass index (obesity or overweight) |
How to Self-Manage Heel Pain
Get the ankle moving!
When ankle motion is limited, it changes how efficiently the ankle can move. A major cause of limited ankle movement is tightness in the calf muscles. If the calf muscles are tight, other structures—including the plantar fascia—may absorb extra stress. The plantar fascia can only tolerate extra stress for a certain period of time before it becomes aggravated. Keeping the ankle moving can help minimize the risk of developing heel pain.
Heafner Health Advice:
For this specific exercise, make sure you are driving your knee directly over the second toe. This will minimize the tendency to over-pronate (collapse through the arch).
When ankle motion is limited, it changes how efficiently the ankle can move. A major cause of limited ankle movement is tightness in the calf muscles. If the calf muscles are tight, other structures—including the plantar fascia—may absorb extra stress. The plantar fascia can only tolerate extra stress for a certain period of time before it becomes aggravated. Keeping the ankle moving can help minimize the risk of developing heel pain.
Heafner Health Advice:
For this specific exercise, make sure you are driving your knee directly over the second toe. This will minimize the tendency to over-pronate (collapse through the arch).
Do not forget about the Big Toe
Limited extension of the big toe (bringing your big toe towards your nose) is often limited in people with heel pain. This typically occurs because extending the big toe while walking or running takes the slack out of the plantar fascia tissue, creating more tension. If local stabilizing muscles do not support the tissue, it can become irritated.
Heafner Health Advice:
Keep your heel together while lowering into the stretch. With the big toes and heels locked, the stretch will feel significantly greater in the foot and calf.
Limited extension of the big toe (bringing your big toe towards your nose) is often limited in people with heel pain. This typically occurs because extending the big toe while walking or running takes the slack out of the plantar fascia tissue, creating more tension. If local stabilizing muscles do not support the tissue, it can become irritated.
Heafner Health Advice:
Keep your heel together while lowering into the stretch. With the big toes and heels locked, the stretch will feel significantly greater in the foot and calf.
We have addressed motion, now lets strengthen!
Weak calf muscles are a major predictor of heel pain. If the calf muscles are not doing their job, other structures are at risk for injury. Additionally, people will weak calves commonly over-pronate because they cannot control their foot mechanics
Heafner Health Advice:
Keep your heels together while pressing up into the raise. When lowering down, move through the entire movement to work the calf muscles through their full range of motion.
Weak calf muscles are a major predictor of heel pain. If the calf muscles are not doing their job, other structures are at risk for injury. Additionally, people will weak calves commonly over-pronate because they cannot control their foot mechanics
Heafner Health Advice:
Keep your heels together while pressing up into the raise. When lowering down, move through the entire movement to work the calf muscles through their full range of motion.
Strengthen the Small Foot Muscles
There are 4 layers of ‘intrinsic foot’ muscles that help support the plantar fascia tissue. These small foot muscles help maintain the natural arch of the foot. If these muscles are not working properly, the plantar fascia tissue can be over-worked, which may result in pain.
Heafner Health Advice:
DO NOT SIMPLY CURL THE TOES! BE MORE SPECIFIC! Imagine the foot is a suction cup. During this movement you are lifting your arch off the ground while keeping your toes and heels suctioned to the ground. If the toes curl too much, the ‘suction effect’ would be lost.
There are 4 layers of ‘intrinsic foot’ muscles that help support the plantar fascia tissue. These small foot muscles help maintain the natural arch of the foot. If these muscles are not working properly, the plantar fascia tissue can be over-worked, which may result in pain.
Heafner Health Advice:
DO NOT SIMPLY CURL THE TOES! BE MORE SPECIFIC! Imagine the foot is a suction cup. During this movement you are lifting your arch off the ground while keeping your toes and heels suctioned to the ground. If the toes curl too much, the ‘suction effect’ would be lost.
The missing link: heel mobility
The plantar fascia attaches onto the heel bone (known as the calcaneus). When the heel bone does not move properly, the plantar fascia tissue can also become stagnant. Since the heel is the first point of contact while walking, proper motion is key.
Heafner Health Advice:
Do NOT overcomplicate this movement. Simply grab the heel pain and move it up and down! Go slow or fast; but make sure you move throughout the full range of motion.
The plantar fascia attaches onto the heel bone (known as the calcaneus). When the heel bone does not move properly, the plantar fascia tissue can also become stagnant. Since the heel is the first point of contact while walking, proper motion is key.
Heafner Health Advice:
Do NOT overcomplicate this movement. Simply grab the heel pain and move it up and down! Go slow or fast; but make sure you move throughout the full range of motion.
Dr. Heafner is an Author!
The Yoga Fix book combines the physical therapy and movement expertise of Dr. Heafner with the skillfulness of yoga teacher Keith Allen. The Yoga Fix takes readers through 40+ poses, identifying both the Eastern and Western approaches to the practice.
Yoga is not broken, but certain postures needed to be fixed! Whether you are new to yoga or an expert teacher, The Yoga Fix will help you safely take your practice to the next level.
Yoga is not broken, but certain postures needed to be fixed! Whether you are new to yoga or an expert teacher, The Yoga Fix will help you safely take your practice to the next level.
Aging is inevitable, but it does not have to be painful!
Did you know that people begin to lose strength and power in their 20's and 30's! What are you currently doing to maximize your health?
Take this 8 question quiz to see how well you are treating your body as you age.
Take this 8 question quiz to see how well you are treating your body as you age.
Click on the picture or HERE to access the quiz!
More from Heafner Health Physical Therapy
Is pain stopping you from activities you love?
Invest some time in Heafner Health's recent blog posts
Invest some time in Heafner Health's recent blog posts
IT Band Syndrome: Self Treatment Strategies
The IT band (iliotibial band) runs along the outer leg and travels from the hip to the knee. The problem is often called IT Band Syndrome, but this does not give us any information why it occurs. Most people self treat with foam rollers and other soft tissue work on this area with little relief. Why is these treatment unsuccessful? They are not addressing the CAUSE of the problem, but only treating a single impairment. |
Shoulder Pain While Lifting
The front of the shoulder is a common region to have pain. A large source of this pain is due to irritation of the biceps tendon as it attaches way up in the shoulder. To better understand, let’s compare the shoulder joint to a golf ball resting on a golf tee. If the golf ball slides forward, it is no longer centered on the tee. Similarly, when the shoulder rounds forward, it is no longer centered in the joint. Because the biceps tendon rests on the front of the joint, it is placed on extra tension with prolonged rounding of the shoulders. When extra weight is added to the equation-- when lifting, pushing, or pressing-- the stress can increase even more. |
Office Exercises for Neck Pain from Computer Work
Many people develop muscle tension in the neck and shoulders from working at the computer for long periods of time. It almost seems like this posture is inevitable and gravity is dooming us all! Stiffness at the base of the neck is often due to a lack of mobility in the upper back or upper neck. When someone adopts a forward head position, several joints are placed in an inefficient position, which limits their full movement. DECREASED MOBILITY often = PAIN and STIFFNESS. Fortunately, there are solutions, but it does take time and awareness to break these habits. |
Contact Heafner Health
Heafner Health is conveniently located inside RallySport in Boulder, Colorado. All treatment sessions are 1-on-1. We treat everyone from top athletes to weekend warriors. No doctor’s referral is required prior to evaluation!
This weeks 5-part series covers 5 exercises for strengthening the gluteal muscles. The gluteal muscles are on the back upper leg and support the low back, knees, and more. The 3 muscles are the gluteus maximus, medius, and minimus. Why are the gluteals important? 1. The glutes help keep the pelvis level protecting the knees from injury 2. The glutes are important in movements such as squats and deadlifts 3. Research has shown the glutes to be weaker and smaller in hip arthritis (in other words, stronger glutes help support the joints nearby). | |
Front Plank Hip Extensions
The front plank is known to be a good core exercise, but did you know that adding leg movements can significantly increase the glute activation too. Front planks with hip extensions has consistently been shown to have high activation of the gluteal muscles when tested using an EMG (a small needle measures the % of activation).
Heafner Health Advice:
In the clinic, I prescribe exercises such as this all the time. They are great for low back to leg disassociation (i.e. teaching the body how to isolate what is moving and what is staying still).
However, the full plank with hip extension is a tough exercise. If you are not ready for this movement, start by performing a partial plank on your knees. If that is still to difficult, start on hands and knees. Work on extending one leg backward at a time while keeping your trunk stable.
The front plank is known to be a good core exercise, but did you know that adding leg movements can significantly increase the glute activation too. Front planks with hip extensions has consistently been shown to have high activation of the gluteal muscles when tested using an EMG (a small needle measures the % of activation).
Heafner Health Advice:
In the clinic, I prescribe exercises such as this all the time. They are great for low back to leg disassociation (i.e. teaching the body how to isolate what is moving and what is staying still).
However, the full plank with hip extension is a tough exercise. If you are not ready for this movement, start by performing a partial plank on your knees. If that is still to difficult, start on hands and knees. Work on extending one leg backward at a time while keeping your trunk stable.
Side Plank Leg Raises
The side plank leg raise has been shown to have high muscle activation of the outer glutes on BOTH SIDES simultaneously. In other words, both the top and bottom leg are getting worked together. Interestingly, THE BOTTOM HIP MUSCLES MUST WORK HARDER THAN THE TOP IN THIS EXERCISE!
Heafner Health Advice:
When performing the leg raise, point your toes up toward the ceiling without allowing the pelvis to roll backward. Pointing the toes up engages specific fibers of the gluteus medius, which are important for protecting the knee joint.
The side plank leg raise has been shown to have high muscle activation of the outer glutes on BOTH SIDES simultaneously. In other words, both the top and bottom leg are getting worked together. Interestingly, THE BOTTOM HIP MUSCLES MUST WORK HARDER THAN THE TOP IN THIS EXERCISE!
Heafner Health Advice:
When performing the leg raise, point your toes up toward the ceiling without allowing the pelvis to roll backward. Pointing the toes up engages specific fibers of the gluteus medius, which are important for protecting the knee joint.
Single Leg Squats
The single leg squat can be intimidating exercise. It requires balance, single limb strength, coordination, and a bit of a confidence. To make the movement easier, I suggest using a chair or bench press to start. The chair will provide a cue to sit backward into the movement, which engages the glutes more.
Heafner Health Advice:
IT IS COMMON TO SHIFT YOUR WEIGHT ONTO YOUR TOES. Be sure to keep the weight in your heels to make the glutes engage more! Additionally, avoid letting the knee collapse toward the midline and try to maintain level hips.
The single leg squat can be intimidating exercise. It requires balance, single limb strength, coordination, and a bit of a confidence. To make the movement easier, I suggest using a chair or bench press to start. The chair will provide a cue to sit backward into the movement, which engages the glutes more.
Heafner Health Advice:
IT IS COMMON TO SHIFT YOUR WEIGHT ONTO YOUR TOES. Be sure to keep the weight in your heels to make the glutes engage more! Additionally, avoid letting the knee collapse toward the midline and try to maintain level hips.
Pelvic Drops
The gluteus medius muscle is an important stabilizer of the hips while walking and running. This muscle keeps the hips level from side to side and controls the pelvic sway. In this exercise, we are retraining the pelvic drop throughout it’s full range of motion, effectively working the glutes from a shortened to lengthened position.
Heafner Health Advice:
During the pelvic drop exercise, there will be a tendency to drop your shoulder toward the standing leg. Do NOT let this happen! Keep your body weight centered. Only move the pelvis!
The gluteus medius muscle is an important stabilizer of the hips while walking and running. This muscle keeps the hips level from side to side and controls the pelvic sway. In this exercise, we are retraining the pelvic drop throughout it’s full range of motion, effectively working the glutes from a shortened to lengthened position.
Heafner Health Advice:
During the pelvic drop exercise, there will be a tendency to drop your shoulder toward the standing leg. Do NOT let this happen! Keep your body weight centered. Only move the pelvis!
Skater Squats
While the skater squat has slightly lower gluteal activation than other exercises mentioned above, it is a great functional exercise that can be incorporated into any routine. The exercise challenges single leg balance while stabilizing the core and actively isolating movement in one leg.
Heafner Health Advice:
Skater squats challenge the glute muscles on both legs simultaneously. TWO COMMON MISALIGNMENTS: 1. On the standing leg, do NOT let the knee collapse inward. 2. As the moving leg kicks backward, keep the hips pointed forward. Do NOT rotate from the low back.
While the skater squat has slightly lower gluteal activation than other exercises mentioned above, it is a great functional exercise that can be incorporated into any routine. The exercise challenges single leg balance while stabilizing the core and actively isolating movement in one leg.
Heafner Health Advice:
Skater squats challenge the glute muscles on both legs simultaneously. TWO COMMON MISALIGNMENTS: 1. On the standing leg, do NOT let the knee collapse inward. 2. As the moving leg kicks backward, keep the hips pointed forward. Do NOT rotate from the low back.
About Heafner Health?
Heafner Health is a cash-based Physical Therapy and wellness practice located in Boulder, CO. HH specializes in Physical Therapy, manual and manipulative treatment, and pain management. We continually strive to improve your overall health. HH's mission is to optimize the way you move to promote health and longevity.
We look forward to helping you reach your health and fitness goals!
-Jim Heafner PT, DPT, OCS
Heafner Health is a cash-based Physical Therapy and wellness practice located in Boulder, CO. HH specializes in Physical Therapy, manual and manipulative treatment, and pain management. We continually strive to improve your overall health. HH's mission is to optimize the way you move to promote health and longevity.
We look forward to helping you reach your health and fitness goals!
-Jim Heafner PT, DPT, OCS
Injuries from Running Happen ALL the Time!
As a recreational runner myself, I have experienced a handful of running related injuries. These injuries occurred due to a lack of training and inadequate warm-up or cool down. Why is a good warm-up and cool-down necessary? Due to the repetitive nature of running, certain muscles and joints are prone to stiffness and tightness. Other muscle groups become underutilized and relatively weaker. In the running population, I commonly find that runners need: 1. Ankle mobility 2. Hip mobility and strength 3. Lower abdominal strength | |
Pre- and Post- Run Exercises
Front Hip Mobility Using a Foam Roller
Have you ever noticed how runners tend to crouch forward later in a race? When fatigue begins, the force of gravity naturally pulls the body into a slightly crouched position. This position allows the hip flexors and quadriceps to become stiff and tight. This exercise helps improve extensibility in the hip flexors and front hip joint capsule.
Heafner Health Advice:
When performing this movement, you should feel that ‘good uncomfortable’ sensation as if you are sliding over a tight muscle. IT SHOULD NOT BE PAINFUL THOUGH! The combination of movement with the foam roller will allow the joint and muscles to gain mobility. Following this exercise, be sure to add other front hip mobility exercises to maximize results.
Have you ever noticed how runners tend to crouch forward later in a race? When fatigue begins, the force of gravity naturally pulls the body into a slightly crouched position. This position allows the hip flexors and quadriceps to become stiff and tight. This exercise helps improve extensibility in the hip flexors and front hip joint capsule.
Heafner Health Advice:
When performing this movement, you should feel that ‘good uncomfortable’ sensation as if you are sliding over a tight muscle. IT SHOULD NOT BE PAINFUL THOUGH! The combination of movement with the foam roller will allow the joint and muscles to gain mobility. Following this exercise, be sure to add other front hip mobility exercises to maximize results.
Downward Dog Calf Stretch
The calf muscles create power and speed production for runners. However, these muscles commonly become stiff and tight since they are constantly being used. When stiffness develops, their ability to generate power changes. Additionally, excessive calf tightness may alter running mechanics placing increased stress across the knees or low back.
Heafner Health Advice:
I always recommend doing this flossing movement when first warming-up the posterior chain. The flossing motion helps relax the nervous system to allow for more extensibility of the calves and hamstrings. Finally, try to avoid rounding through the low back during this stretch. Bend the knees and raise the hips toward the ceiling.
The calf muscles create power and speed production for runners. However, these muscles commonly become stiff and tight since they are constantly being used. When stiffness develops, their ability to generate power changes. Additionally, excessive calf tightness may alter running mechanics placing increased stress across the knees or low back.
Heafner Health Advice:
I always recommend doing this flossing movement when first warming-up the posterior chain. The flossing motion helps relax the nervous system to allow for more extensibility of the calves and hamstrings. Finally, try to avoid rounding through the low back during this stretch. Bend the knees and raise the hips toward the ceiling.
Side Plank Clamshells
The gluteal muscles, specifically the gluteus medius (the outer hip muscle), are important for keeping the pelvis level while running. If the glut medius is not firing, other muscle groups must work harder and pelvic muscle imbalances can occur.
Heafner Health Advice:
The side plank clamshell exercise engages the obliques and gluteal muscles. Since it is a compound, coordinated movement, people often cheat out of the movement. When performing this exercise, avoid letting the pelvis rock backward. Keep the spine long. FOCUS ON MOVING THE HIPS INDEPENDENTLY OF THE TRUNK.
The gluteal muscles, specifically the gluteus medius (the outer hip muscle), are important for keeping the pelvis level while running. If the glut medius is not firing, other muscle groups must work harder and pelvic muscle imbalances can occur.
Heafner Health Advice:
The side plank clamshell exercise engages the obliques and gluteal muscles. Since it is a compound, coordinated movement, people often cheat out of the movement. When performing this exercise, avoid letting the pelvis rock backward. Keep the spine long. FOCUS ON MOVING THE HIPS INDEPENDENTLY OF THE TRUNK.
Pike Planks on a Swiss Ball
Pike planks have been shown to target the lower abdominal muscles. The lower abdominals work directly with the low back and help corset the spine. This action from front to back provides increased stability to the spine and minimizes the risk of low back issues in runners.
Heafner Health Advice:
Draw in your belly button towards your spine prior to performing the pike movement. This subtle draw in will engage the deeper core muscles and improve stability while moving on the unstable swiss ball.
Pike planks have been shown to target the lower abdominal muscles. The lower abdominals work directly with the low back and help corset the spine. This action from front to back provides increased stability to the spine and minimizes the risk of low back issues in runners.
Heafner Health Advice:
Draw in your belly button towards your spine prior to performing the pike movement. This subtle draw in will engage the deeper core muscles and improve stability while moving on the unstable swiss ball.
Banded Ankle Mobility
In the Downward Dog video above, I introduced the calf muscles and the importance of ankle flexibility for runners. The banded ankle mobility exercise gives you another option for improving the range of motion in the ankles.
Heafner Health Advice:
Either find a firm strap or use a mobility band with minimal resistance. Place the strap directly over the front of the ankle joint where the skin crease occurs. Press into the strap while keeping the heel on the ground.
In the Downward Dog video above, I introduced the calf muscles and the importance of ankle flexibility for runners. The banded ankle mobility exercise gives you another option for improving the range of motion in the ankles.
Heafner Health Advice:
Either find a firm strap or use a mobility band with minimal resistance. Place the strap directly over the front of the ankle joint where the skin crease occurs. Press into the strap while keeping the heel on the ground.
If you like these videos and exercises, check out other recent posts from Dr. Heafner!
Do your upper shoulders and neck ache!?
Many people develop muscle tension in the neck and shoulders from working at the computer for long periods of time. It almost seems like this posture is inevitable and gravity is dooming us all! Stiffness at the base of the neck is often due to a lack of mobility in the upper back or upper neck. When someone adopts a forward head position, several joints are placed in an inefficient position, which limits their full movement. DECREASED MOBILITY often = PAIN and STIFFNESS. Fortunately, there are solutions, but it does take time and awareness to break these habits.
When does it typically occur? Symptoms typically occur after typing, texting, watching television, sitting slouched for prolonged periods of time. Why does it occur? 1) Forward head position of the head and neck. 2) Rounded shoulders 3) Depressed shoulder posture 4) Elevated shoulder posture | |
‘Chicken Wings.’
In previous videos, I have mentioned that the region of the spine just below the neck becomes very stiff in people who spend hours typing, texting, etc… For example, imagine someone with their chin pressed forward looking intently at a computer. If this part of the spine remains stiff for years, it can sometimes develop into the ‘humpback posture’ seen later in life (many of my female clients ask me how to avoid this posture- this exercise can help!).
Heafner Health Advice:
Perform mobility exercises on the middle back EVERY day. Our societal and technological demands naturally place us in unnatural prolonged postures. When performing the shoulder chicken wings, use the pressure on your hands to help expand the upper chest. Press the back of your head into your hands throughout the motion. THIS IS AN EASY EXERCISE TO PERFORM AT YOUR DESK!
In previous videos, I have mentioned that the region of the spine just below the neck becomes very stiff in people who spend hours typing, texting, etc… For example, imagine someone with their chin pressed forward looking intently at a computer. If this part of the spine remains stiff for years, it can sometimes develop into the ‘humpback posture’ seen later in life (many of my female clients ask me how to avoid this posture- this exercise can help!).
Heafner Health Advice:
Perform mobility exercises on the middle back EVERY day. Our societal and technological demands naturally place us in unnatural prolonged postures. When performing the shoulder chicken wings, use the pressure on your hands to help expand the upper chest. Press the back of your head into your hands throughout the motion. THIS IS AN EASY EXERCISE TO PERFORM AT YOUR DESK!
Cow Pose with Neck Rotation
Both flexion forward and extension backward are so important for the middle back. If these motions cannot occur, stress often translates to the neck, shoulders, or low back. THIS IS WHY MOST PEOPLE HAVE NECK OR LOW BACK PAIN & NOT MIDDLE BACK PAIN.
Heafner Health Advice:
When performing today’s exercise, move fully into the Cow pose first. Tension should be felt in the middle back as if a heavy weight is sitting between your shoulder blades. If stress is noted in the low back, draw in the abdominals. Be sure to keep your neck long (and not arched back). With the chin tucked, rotate your neck side to side.
Both flexion forward and extension backward are so important for the middle back. If these motions cannot occur, stress often translates to the neck, shoulders, or low back. THIS IS WHY MOST PEOPLE HAVE NECK OR LOW BACK PAIN & NOT MIDDLE BACK PAIN.
Heafner Health Advice:
When performing today’s exercise, move fully into the Cow pose first. Tension should be felt in the middle back as if a heavy weight is sitting between your shoulder blades. If stress is noted in the low back, draw in the abdominals. Be sure to keep your neck long (and not arched back). With the chin tucked, rotate your neck side to side.
Upper rib mobilizations
Heafner Health Advice:
The upper ribs often become stiff and tight in people with neck tension. Grab a partner or simply use a barbell at the gym. Use the bar to open up the ribs and decrease tension across the shoulders.
Heafner Health Advice:
The upper ribs often become stiff and tight in people with neck tension. Grab a partner or simply use a barbell at the gym. Use the bar to open up the ribs and decrease tension across the shoulders.
Thread the Needle
I have recently treatment 3 people with neck pain that did not have a neck issue at all! All of their pain was rooting from stiffness in the upper and middle back. For example: have ever noticed that your neck feels stiff when looking over your shoulder? You are not alone. In order for you to look over your shoulder, the neck and middle back must work together!
Heafner Health Advice:
Thread the Needle targets extension and rotation of the middle back. A KEY COMPONENT THAT IS OFTEN MISSED make sure your eyes are following the thumb. This ensures that your neck is rotating! Also, don’t let you hips drop to the side at the ends of the movements.
I have recently treatment 3 people with neck pain that did not have a neck issue at all! All of their pain was rooting from stiffness in the upper and middle back. For example: have ever noticed that your neck feels stiff when looking over your shoulder? You are not alone. In order for you to look over your shoulder, the neck and middle back must work together!
Heafner Health Advice:
Thread the Needle targets extension and rotation of the middle back. A KEY COMPONENT THAT IS OFTEN MISSED make sure your eyes are following the thumb. This ensures that your neck is rotating! Also, don’t let you hips drop to the side at the ends of the movements.
Quadruped T’s (a.k.a All 4's position)
This exercise targets the middle back stabilizers while maintaining a tucked chin position. The T’s motion engages the middle portion of the Trapezius muscle, which helps hold the spine and shoulder blades in an upright posture. If the middle trap is weak, the head and neck often suffer!
Heafner Health Advice:
When starting out, place a small hand towel underneath the chin to avoid the forward head posture. This cue will open up the back of the neck and further isolate the mid trap muscles during the arm lift.
This exercise targets the middle back stabilizers while maintaining a tucked chin position. The T’s motion engages the middle portion of the Trapezius muscle, which helps hold the spine and shoulder blades in an upright posture. If the middle trap is weak, the head and neck often suffer!
Heafner Health Advice:
When starting out, place a small hand towel underneath the chin to avoid the forward head posture. This cue will open up the back of the neck and further isolate the mid trap muscles during the arm lift.
We Treat Neck Pain in 2-3 visits!
While neck pain is common from typing and texting, we see many cyclists, runners, and recreational athletes for neck and shoulder issues as well. If you are having neck tension, contact Heafner Health today for an evaluation!
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