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  • sports_spine_mf
    Michael T. Fanning DC CSCS®
    @sports_spine_mf

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•Reverse Bear Crawls up the hill with Eccentric Decline Squats💥. Dynamic Warm-Ups for these athlete focusing on:
-Motor control✔️
-Dynamic Core, Spine and Pelvic Stability✔️
-Shoulder and Scapular Stability✔️
-Hip Mobility✔️
-Local Upper Body Muscular Endurance✔️
We began this warm up with forward and reverse Bear Crawls on a flat surface and then progressed to a staircase. The squat portion of the warm-up stressed the eccentric phase which targets the quadriceps tendon. Decline squats are also a great exercise for treatment of Patellar Tendinopathy•
#🇺🇸 #sportsmedicine #sportsmed #tactical #endurance #movement #movementmedicine #sports #injuryprevention #rehab #prehab #sportsandspine #stability #california #LA #lawenforcement #move #instadaily #rehabilitation #crawl #bear #stability #neverstopmoving #run #fitness #legsfordays #veteran #cscs #NSCA #strength #strengthandconditioning
•Reverse Bear Crawls up the hill with Eccentric Decline Squats💥. Dynamic Warm-Ups for these athlete focusing on: -Motor control✔️ -Dynamic Core, Spine and Pelvic Stability✔️ -Shoulder and Scapular Stability✔️ -Hip Mobility✔️ -Local Upper Body Muscular Endurance✔️ We began this warm up with forward and reverse Bear Crawls on a flat surface and then progressed to a staircase. The squat portion of the warm-up stressed the eccentric phase which targets the quadriceps tendon. Decline squats are also a great exercise for treatment of Patellar Tendinopathy• #🇺🇸 #sportsmedicine  #sportsmed  #tactical  #endurance  #movement  #movementmedicine  #sports  #injuryprevention  #rehab  #prehab  #sportsandspine  #stability  #california  #LA  #lawenforcement  #move  #instadaily  #rehabilitation  #crawl  #bear  #stability  #neverstopmoving  #run  #fitness  #legsfordays  #veteran  #cscs  #NSCA  #strength  #strengthandconditioning 
•The intervertebral disc: the inner portion is the gelatinous (light gray) nucleus pulposus and the outer portion is the stronger (dark gray) annulus fibrosis.
Damage to the intervertebral disc can be one of many causes of spine pain or referred pain to the extremities: shoulder, elbow, knee, foot, etc. Known as discogenic pain, it is associated with annular fiber tears. Anatomical adaptations of the disc include 'in-growth of sinuvertebral nerves and blood vessels'. Damage to an interverterbal disc does not always result in a "disc herniation", associated with 'sharp, shooting pain into arms or legs", but it may.
Disc injuries occur from excessive axial compression with flexion, rotation or lateral flexion.
Acute biochemical adaptations include increased cytokine activity (IL-6, IL-8 and TNF-alpha) resulting in irritation of the sinuvertebral nerves. Chronic biochemical adaptations include cytokine infiltration into surrounding anatomy with atrophy of the local spine stabilizing muscles, the multifidi, and fatty infiltrate of those muscles. This stresses the importance of making the correct diagnosis, correct treatment and appropriate rehab exercises.
Common referral patterns: C5/6 to scapula, C6/7 to mid-back (inter-scapular), L4/5 to lateral thigh, T12/L1 to SI Joint, L5/S1 to hamstring group or to bottom of the foot•

#sportsandspine #movement #sportsinjury #spine #sportsmedicine #sportsmed #injury #rehab #prehab #rehabilitation #physio #manualtherapy #california #losangeles #instadaily #anatomy #cscs #nsca #exercisemedicine #exercise #movementmedicine #neverstopmoving #run #endurance #cyclist #corestability #stability
•The intervertebral disc: the inner portion is the gelatinous (light gray) nucleus pulposus and the outer portion is the stronger (dark gray) annulus fibrosis. Damage to the intervertebral disc can be one of many causes of spine pain or referred pain to the extremities: shoulder, elbow, knee, foot, etc. Known as discogenic pain, it is associated with annular fiber tears. Anatomical adaptations of the disc include 'in-growth of sinuvertebral nerves and blood vessels'. Damage to an interverterbal disc does not always result in a "disc herniation", associated with 'sharp, shooting pain into arms or legs", but it may. Disc injuries occur from excessive axial compression with flexion, rotation or lateral flexion. Acute biochemical adaptations include increased cytokine activity (IL-6, IL-8 and TNF-alpha) resulting in irritation of the sinuvertebral nerves. Chronic biochemical adaptations include cytokine infiltration into surrounding anatomy with atrophy of the local spine stabilizing muscles, the multifidi, and fatty infiltrate of those muscles. This stresses the importance of making the correct diagnosis, correct treatment and appropriate rehab exercises. Common referral patterns: C5/6 to scapula, C6/7 to mid-back (inter-scapular), L4/5 to lateral thigh, T12/L1 to SI Joint, L5/S1 to hamstring group or to bottom of the foot• #sportsandspine  #movement  #sportsinjury  #spine  #sportsmedicine  #sportsmed  #injury  #rehab  #prehab  #rehabilitation  #physio  #manualtherapy  #california  #losangeles  #instadaily  #anatomy  #cscs  #nsca  #exercisemedicine  #exercise  #movementmedicine  #neverstopmoving  #run  #endurance  #cyclist  #corestability  #stability 
•World Police and Fire Games, Los Angeles. Sports Medicine Staff 🇺🇸•
#worldpoliceandfiregames #LA #losangeles #california #sports #sportsandspine #movement #sportsmedicine #sportsmed #sportsinjury #crossfit #lululemon #fitandvicious #veteran #🇺🇸 #tacticalsportsmedicine
•Dueling Bear Crawls. Making dynamic warm-ups for these tactical athletes more fun and challenging. @erodtraining recommended adding this progression to the Bear Crawl. Bear Position is a great exercise for:
-Shoulder Stability✔️
-Trunk and Pelvic Coordination✔️
-Dynamic Core Stability✔️
We warmed up with Bear Crawls, Reverse Bear Crawls, Unilateral Tug-O-War and Push in the Bear Position•
#sportsandspine #sportsmedicine #movement #movementmedicine #sports #sportsinjury #tacticalathlete #tactical #prevention #rehab #prehab #rehabilitation #losangeles #LA #stability #corestability #veteran #🇺🇸 #athlete #lawenforcement #militaryathlete #erodtraining
•Dueling Bear Crawls. Making dynamic warm-ups for these tactical athletes more fun and challenging. @erodtraining recommended adding this progression to the Bear Crawl. Bear Position is a great exercise for: -Shoulder Stability✔️ -Trunk and Pelvic Coordination✔️ -Dynamic Core Stability✔️ We warmed up with Bear Crawls, Reverse Bear Crawls, Unilateral Tug-O-War and Push in the Bear Position• #sportsandspine  #sportsmedicine  #movement  #movementmedicine  #sports  #sportsinjury  #tacticalathlete  #tactical  #prevention  #rehab  #prehab  #rehabilitation  #losangeles  #LA  #stability  #corestability  #veteran  #🇺🇸 #athlete  #lawenforcement  #militaryathlete  #erodtraining 
•Neuromobilization (NM) of the Median Nerve: a self-management strategy for Cervical spine Radiculopathy (affecting peripheral nerves), in the sub-acute and chronic stage, Carpal Tunnel Syndrome or Pronator Teres Syndrome, all forms of neuropraxia. Neuropraxia is the mildest form of peripheral nerve damage, where there is a disruption in physiological nerve conduction, resulting in a temporary loss of motor and/or sensory function.
What does NM do?
-Improve intraneural circulation✔️
-Improve axoplasmic flow✔️
-Improve neural connective tissue visco-elasticity✔️
-Allows patient manage pain stemming from PNS✔️
NM can be done passively by a clinician or actively by the patient. For NM to be effective, first the correct diagnosis must be made, then it needs to included in a rehab program. Depending on the location of the Median N. irritation depends on the specific movement/glide for that patient. Seeking out a well-trained clinician in this area will reap quick rewards. This is not a stretch, there should be 10-30 reps completed with minimal to no hold•
#movementmedicine #sportsinjury #sportsmedicine #sportsandspine #movement #physio #cscs #nsca #rehab #rehabilitation #prehab #sports #instadaily #injury #endurance #run #veteran #🇺🇸 #diagnosis #msk #muscle #skeletal #musculoskeletal #manualtherapy #mobilization
•Neuromobilization (NM) of the Median Nerve: a self-management strategy for Cervical spine Radiculopathy (affecting peripheral nerves), in the sub-acute and chronic stage, Carpal Tunnel Syndrome or Pronator Teres Syndrome, all forms of neuropraxia. Neuropraxia is the mildest form of peripheral nerve damage, where there is a disruption in physiological nerve conduction, resulting in a temporary loss of motor and/or sensory function. What does NM do? -Improve intraneural circulation✔️ -Improve axoplasmic flow✔️ -Improve neural connective tissue visco-elasticity✔️ -Allows patient manage pain stemming from PNS✔️ NM can be done passively by a clinician or actively by the patient. For NM to be effective, first the correct diagnosis must be made, then it needs to included in a rehab program. Depending on the location of the Median N. irritation depends on the specific movement/glide for that patient. Seeking out a well-trained clinician in this area will reap quick rewards. This is not a stretch, there should be 10-30 reps completed with minimal to no hold• #movementmedicine  #sportsinjury  #sportsmedicine  #sportsandspine  #movement  #physio  #cscs  #nsca  #rehab  #rehabilitation  #prehab  #sports  #instadaily  #injury  #endurance  #run  #veteran  #🇺🇸 #diagnosis  #msk  #muscle  #skeletal  #musculoskeletal  #manualtherapy  #mobilization 
•Single-Leg Deadlift is a great strength exercise that should be added to the prehab arsenal! This unilateral, hip-hinge movement is beneficial for:
-Posterior-Chain activation✔️
-Core Stability; anti-rotation✔️
-G. Max Strength✔️
-Eccentrically loading the HS👑✔️
-Single-Leg Balance and proprioception✔️
-Increased Rate of Force Production💥✔️
The single leg DL has motor control and movement crossover into just about any sport you can imagine. Including this exercise in rehab of lower-extremity and low-back injuries (if done correctly) will reap some rewards. Utilization of a Kettle Bell is my go to but can also be accomplished with a barbell•
#sportsmedicine #rehab #prehab #california #movement #kettlebell #movementmedicine #sportsandspine #stability #NSCA #CSCS #athlete #injury #prevention #injuryprevention #strength #load #deadlift #legsfordays #prehabilitation #rehabilitation #endurance #runner #run #🇺🇸 #veteran #conditioning #strengthandconditioning #physio #therapy
•Single-Leg Deadlift is a great strength exercise that should be added to the prehab arsenal! This unilateral, hip-hinge movement is beneficial for: -Posterior-Chain activation✔️ -Core Stability; anti-rotation✔️ -G. Max Strength✔️ -Eccentrically loading the HS👑✔️ -Single-Leg Balance and proprioception✔️ -Increased Rate of Force Production💥✔️ The single leg DL has motor control and movement crossover into just about any sport you can imagine. Including this exercise in rehab of lower-extremity and low-back injuries (if done correctly) will reap some rewards. Utilization of a Kettle Bell is my go to but can also be accomplished with a barbell• #sportsmedicine  #rehab  #prehab  #california  #movement  #kettlebell  #movementmedicine  #sportsandspine  #stability  #NSCA  #CSCS  #athlete  #injury  #prevention  #injuryprevention  #strength  #load  #deadlift  #legsfordays  #prehabilitation  #rehabilitation  #endurance  #runner  #run  #🇺🇸 #veteran  #conditioning  #strengthandconditioning  #physio  #therapy 
•The Iliotibial Band: a hot topic as it’s a common injury among endurance athletes.
Do you really have IT-Band syndrome (ITBS)?
You may. One proposed mechanism of ITBS is an irritation of the bursa while another is “from compression by the ITB of the connective tissues that underlie the portion of the band between the lateral epicondyle and the knee joint line”. ITBS is typically seen in rowers, cyclists or runners from repetitive stress. Rehab should include:
-HS Group✔️
-G. Med/Max✔️
-Adductors✔️
-Core stability exercises✔️
The above coupled with manual therapy and decreasing exercise volume should quickly help this sports injury.
The current literature via systematic review, is inconclusive for a biomechanical cause of ITBS. However, some evidence suggests that decreased hip abduction and flexion can be contributing factors. ‘Prospective research suggested that greater internal rotation at the knee joint and increased adduction angles of the hip may play a role in the aetiology of ITBS and that the strain rate in the iliotibial bands of these runners may be increased compared to healthy controls’ (Louw).
What else could it be? If your ITBS has persisted for quite some time and you have tried a plethora of modalities, it is unlikely that you have ITBS. Do you have low back pain? Maybe it’s time to think your ITBS is referred pain from the L5 nerve (L5 Radiculopathy). A full history and proper exam need to be conducted to come to this diagnosis of course. But this is not uncommon•
#sportsmedicine #sports #sportsandspine #movement #injury #california #manualmedicine #rehab #prehab #prehabilitation #ITBS #runner #endurance #cycling #row #run #bicycle #instadaily #spine #trails #rehabilitation #LA #tacticalathlete #🇺🇸 #veteran #nsca #cscs @mjgrenga @spegarrett
•The Iliotibial Band: a hot topic as it’s a common injury among endurance athletes. Do you really have IT-Band syndrome (ITBS)? You may. One proposed mechanism of ITBS is an irritation of the bursa while another is “from compression by the ITB of the connective tissues that underlie the portion of the band between the lateral epicondyle and the knee joint line”. ITBS is typically seen in rowers, cyclists or runners from repetitive stress. Rehab should include: -HS Group✔️ -G. Med/Max✔️ -Adductors✔️ -Core stability exercises✔️ The above coupled with manual therapy and decreasing exercise volume should quickly help this sports injury. The current literature via systematic review, is inconclusive for a biomechanical cause of ITBS. However, some evidence suggests that decreased hip abduction and flexion can be contributing factors. ‘Prospective research suggested that greater internal rotation at the knee joint and increased adduction angles of the hip may play a role in the aetiology of ITBS and that the strain rate in the iliotibial bands of these runners may be increased compared to healthy controls’ (Louw). What else could it be? If your ITBS has persisted for quite some time and you have tried a plethora of modalities, it is unlikely that you have ITBS. Do you have low back pain? Maybe it’s time to think your ITBS is referred pain from the L5 nerve (L5 Radiculopathy). A full history and proper exam need to be conducted to come to this diagnosis of course. But this is not uncommon• #sportsmedicine  #sports  #sportsandspine  #movement  #injury  #california  #manualmedicine  #rehab  #prehab  #prehabilitation  #ITBS  #runner  #endurance  #cycling  #row  #run  #bicycle  #instadaily  #spine  #trails  #rehabilitation  #LA  #tacticalathlete  #🇺🇸 #veteran  #nsca  #cscs  @mjgrenga @spegarrett
•My friend and colleague Dr. Kevin Pecca @kevinpecca  asked me to take part in his "Expect Miracles" Podcast. Each week he has a guest on to tell their story. I am humbled that he asked me for this weeks episode. I recommend listening to all of the episodes first. All are available for FREE on iTunes!
Expect Miracles!•
#podcast #expectmiracles #🇺🇸 #veteran #sportsmedicine #sportsandspine #movement #movementmedicine #iphoneography #soldier @easelaffirmations
•Recently I have seen an increase in hamstring injuries with no bias to race, age, sex or sport🤺⛹🏽🏋🏾‍♀️🤽🏻‍♂️• •Revisiting hamstring injuries: 
Is it really a hamstring strain? The adductor magnus (AM), as seen above, has two heads, the adductor head and the hamstring head. The hamstring head of the AM is important because it assists the hamstring (HS) group in their action of extension of the hip. The adductor head adducts the hip and stabilizes the pelvis during gait. A grade I strain of the AM can mimic a typical HS strain. Here lies the importance of knowing the anatomy well, differentiating and diagnosis: ruling out referred pain from the lumbar spine, inspection (for ecchymosis/brusing) manual muscle testing and palpation of the local muscles. Key points to prevent injury:
-Posterior Chain Strengthening💪🏻✔️
-Eccentric. Eccentric. Eccentric Loading👑✔️
-Hip strengthening: abductors AND adductors
-Dynamic warm-ups!✔️
Treating an AM strain in the acute setting is RICE and address muscle imbalances. NSAIDs may not be beneficial because they may delay soft-tissue healing. Manual therapy and light isometric exercise may begin within a few days but pain is the guide. Starting with neuromuscular control of the pelvis, balance/proprioception, local strength/endurance and a progression into eccentric loading•
#sportsmedicine #injuryprevention #movement #athlete #eccentric #veteran #sports #run #runner #soccer #anatomy #instadaily #rehab #rehabilitation #prehab #prehabilitation #sportsandspine #🇺🇸 #👑 #veteran #physio #adductormagnus #endurance
•Recently I have seen an increase in hamstring injuries with no bias to race, age, sex or sport🤺⛹🏽🏋🏾‍♀️🤽🏻‍♂️• •Revisiting hamstring injuries: Is it really a hamstring strain? The adductor magnus (AM), as seen above, has two heads, the adductor head and the hamstring head. The hamstring head of the AM is important because it assists the hamstring (HS) group in their action of extension of the hip. The adductor head adducts the hip and stabilizes the pelvis during gait. A grade I strain of the AM can mimic a typical HS strain. Here lies the importance of knowing the anatomy well, differentiating and diagnosis: ruling out referred pain from the lumbar spine, inspection (for ecchymosis/brusing) manual muscle testing and palpation of the local muscles. Key points to prevent injury: -Posterior Chain Strengthening💪🏻✔️ -Eccentric. Eccentric. Eccentric Loading👑✔️ -Hip strengthening: abductors AND adductors -Dynamic warm-ups!✔️ Treating an AM strain in the acute setting is RICE and address muscle imbalances. NSAIDs may not be beneficial because they may delay soft-tissue healing. Manual therapy and light isometric exercise may begin within a few days but pain is the guide. Starting with neuromuscular control of the pelvis, balance/proprioception, local strength/endurance and a progression into eccentric loading• #sportsmedicine  #injuryprevention  #movement  #athlete  #eccentric  #veteran  #sports  #run  #runner  #soccer  #anatomy  #instadaily  #rehab  #rehabilitation  #prehab  #prehabilitation  #sportsandspine  #🇺🇸 #👑 #veteran  #physio  #adductormagnus  #endurance 
•Running Steep requires leg strength AND cardiovascular endurance. Hitting some peaks doesn't just look good on Strava or Instagram, there are some physiological perks:
-increased respiratory capacity, running economy and resting HR❤️✔️
-increased capillary and mitochondrial density✔️
-increased connective tissue strength; tendons and ligaments💪🏻✔️
-increases VO2 max and lactate threshold✔️
-improved proprioception✔️
-increased dopamine levels✔️
-increased reliance on body fat as a source of fuel✔️
-builds character and mental toughness✔️
Trail running, especially summitting a peak or two, can be utilized as cross training for road Runners 🏃🏻 or as sport. Either way, no one ever regrets a summit•
#runsteepgethigh #run #trails #mountains #sportsandspine #sportsinjury #sportsmedicine #injury #movement #runner #instadaily #cscs #nsca #rehab #prehab #bluesky #legsfordays #endurance #california #trailrunning #🇺🇸 #veteran #proprioception #lifestyle #strava #🏔#neverstopexploring #summit #sundayfunday
•Running Steep requires leg strength AND cardiovascular endurance. Hitting some peaks doesn't just look good on Strava or Instagram, there are some physiological perks: -increased respiratory capacity, running economy and resting HR❤️✔️ -increased capillary and mitochondrial density✔️ -increased connective tissue strength; tendons and ligaments💪🏻✔️ -increases VO2 max and lactate threshold✔️ -improved proprioception✔️ -increased dopamine levels✔️ -increased reliance on body fat as a source of fuel✔️ -builds character and mental toughness✔️ Trail running, especially summitting a peak or two, can be utilized as cross training for road Runners 🏃🏻 or as sport. Either way, no one ever regrets a summit• #runsteepgethigh  #run  #trails  #mountains  #sportsandspine  #sportsinjury  #sportsmedicine  #injury  #movement  #runner  #instadaily  #cscs  #nsca  #rehab  #prehab  #bluesky  #legsfordays  #endurance  #california  #trailrunning  #🇺🇸 #veteran  #proprioception  #lifestyle  #strava  #🏔#neverstopexploring  #summit  #sundayfunday 
•Happy 4th of July 🇺🇸 from the Sports Medicine team at USA Fencing 🤺 Nationals!•
#saltlakecity #utah #fencing #🤺 #🇺🇸 #veteran #sportsmedicine #sportsandspine #movement #athlete #chiropractic #instagood #iphonephotography #instadaily #injury #sportsinjury #utahisrad #usafencing
•plyometrics💥for endurance athletes are paramount for injury prevention. Hold on. Before attempting plyometrics of any kind, you need to have a base of strength and conditioning training. If you do too much too quickly you're asking for an injury.
Now, why should you be including plyometrics in your injury prevention training?
Plyos utilize both eccentric loading and concentric loading of muscles and tendons via the Stretch Shortening Cycle. First loading the tendon eccentrically and transfer that energy, amortization, for an output of force concentrically.
Essentially you're utilizing your tendons and muscles as a spring. These are quick movements. Adding them into a Complex with strength training, i.e. deadlifts followed by depth jumps, will maximize muscle recruitment. What's the point?
-Tendon strength and elasticity✔️
-Proprioceptive feedback via muscle spindles✔️
-Muscle, Speed, Power and Strength✔️
-Building athleticism✔️💥
Some great plyometrics for the lower extremities are jumps, bounds, split jumps, hops, skips, depth jumps and box jumps.
Beginners should limit overall reps in a session 80-100, intermediate 100-120 and advanced 120-140 (NSCA)•
#🇺🇸 #plyometrics #injuryprevention #prehabilitation #prehab #rehab #rehabilitation #sportsandspine #sportsmedicine #movement #movementmedicine #cscs #NSCA #strengthandconditioning #veteran #athlete #injury #instadaily #neverstopmoving #california #fitness #legs #legsfordays #run #endurance #runner
•plyometrics💥for endurance athletes are paramount for injury prevention. Hold on. Before attempting plyometrics of any kind, you need to have a base of strength and conditioning training. If you do too much too quickly you're asking for an injury. Now, why should you be including plyometrics in your injury prevention training? Plyos utilize both eccentric loading and concentric loading of muscles and tendons via the Stretch Shortening Cycle. First loading the tendon eccentrically and transfer that energy, amortization, for an output of force concentrically. Essentially you're utilizing your tendons and muscles as a spring. These are quick movements. Adding them into a Complex with strength training, i.e. deadlifts followed by depth jumps, will maximize muscle recruitment. What's the point? -Tendon strength and elasticity✔️ -Proprioceptive feedback via muscle spindles✔️ -Muscle, Speed, Power and Strength✔️ -Building athleticism✔️💥 Some great plyometrics for the lower extremities are jumps, bounds, split jumps, hops, skips, depth jumps and box jumps. Beginners should limit overall reps in a session 80-100, intermediate 100-120 and advanced 120-140 (NSCA)• #🇺🇸 #plyometrics  #injuryprevention  #prehabilitation  #prehab  #rehab  #rehabilitation  #sportsandspine  #sportsmedicine  #movement  #movementmedicine  #cscs  #NSCA  #strengthandconditioning  #veteran  #athlete  #injury  #instadaily  #neverstopmoving  #california  #fitness  #legs  #legsfordays  #run  #endurance  #runner 
•💥Building Explosive Power💥
Tactical athletes have a radically different playing field than your typical athlete. They need:
-General Strength and Conditioning✔️
-High Work Capacity✔️
-Cardiovascular Endurance (ruck march)✔️
-Tactical Speed✔️
-Explosive Power✔️
-Agility✔️
-Core Strength✔️
-Stamina✔️
This past week we focused on explosive power via stair sprints and agility drills for improving reaction time. Stair sprints simultaneously stress the cardiovascular system and lower-extremity power. These athletes finished off their S&C session with 10 rounds of stair sprints, skipping a step with :30 seconds rest between bouts. Improving physical fitness is going to transfer for the tactical athlete’s body to handle higher volumes of physical and mental stress that are required day in and day out•

#tacticalathlete #strength #strenghtandconditioning #veteran #legs #legsfordays #fitness #sportsmedicine #movement #movementmedicine #CSCS #NSCA #tactical #california #stairs #athlete #endurance #explosive #USA #USAF #USMC #lawenforcement #sportsinjury #sportsandspine #strong #🇺🇸 #instadaily #instagood #iphonephotography
•💥Building Explosive Power💥 Tactical athletes have a radically different playing field than your typical athlete. They need: -General Strength and Conditioning✔️ -High Work Capacity✔️ -Cardiovascular Endurance (ruck march)✔️ -Tactical Speed✔️ -Explosive Power✔️ -Agility✔️ -Core Strength✔️ -Stamina✔️ This past week we focused on explosive power via stair sprints and agility drills for improving reaction time. Stair sprints simultaneously stress the cardiovascular system and lower-extremity power. These athletes finished off their S&C session with 10 rounds of stair sprints, skipping a step with :30 seconds rest between bouts. Improving physical fitness is going to transfer for the tactical athlete’s body to handle higher volumes of physical and mental stress that are required day in and day out• #tacticalathlete  #strength  #strenghtandconditioning  #veteran  #legs  #legsfordays  #fitness  #sportsmedicine  #movement  #movementmedicine  #CSCS  #NSCA  #tactical  #california  #stairs  #athlete  #endurance  #explosive  #USA  #USAF  #USMC  #lawenforcement  #sportsinjury  #sportsandspine  #strong  #🇺🇸 #instadaily  #instagood  #iphonephotography 
•More than 200 000 anterior cruciate ligament (ACL) injuries occur each year in the United States, and approximately 65% of these injuries are treated with reconstructive surgery. A consistent approach to rehabilitation after ACL reconstruction can yield predictably good outcomes.. (Adams, JOSPT)•
•Females are two to eight times more likely to sustain an ACL injury than their male counterparts, probably because male and female neuromuscular patterns diverge during and following puberty. Besides its mechanical function in maintaining knee stability, the ACL contains mechanoreceptors (2.5%) and therefore directly influences the neuromuscular control of the knee. ACL deficiency causes partial deafferentiation and alters spinal and supraspinal motor control. The changes in motor control strategy can reveal changes in proprioception, postural control, muscle strength, movement and recruitment patterns. An ACL injury might therefore be regarded as a neurophysiological dysfunction and not a simple peripheral musculoskeletal injury. (van Melick, BJSM)• •6 weeks Post-OP Semi-tendinosis graft, female soccer player. Working on motor control of the affected side: Single-leg star pattern. We also did balance/proprioception work, agility drills, core-stability, eccentric loading of the HS groups and spine-loading step-ups•

#sportsandspine #strengthandconditioning #rehabilitation #rehab #acl #sportsmedicine #movementmedicine #🇺🇸 #sportsinjury #recovery #strength #cscs #athlete #instadaily #postop #surgery #strong #neverstopmoving #veteran #movement #movementmedicine #instagood #iphoneography #california
•More than 200 000 anterior cruciate ligament (ACL) injuries occur each year in the United States, and approximately 65% of these injuries are treated with reconstructive surgery. A consistent approach to rehabilitation after ACL reconstruction can yield predictably good outcomes.. (Adams, JOSPT)• •Females are two to eight times more likely to sustain an ACL injury than their male counterparts, probably because male and female neuromuscular patterns diverge during and following puberty. Besides its mechanical function in maintaining knee stability, the ACL contains mechanoreceptors (2.5%) and therefore directly influences the neuromuscular control of the knee. ACL deficiency causes partial deafferentiation and alters spinal and supraspinal motor control. The changes in motor control strategy can reveal changes in proprioception, postural control, muscle strength, movement and recruitment patterns. An ACL injury might therefore be regarded as a neurophysiological dysfunction and not a simple peripheral musculoskeletal injury. (van Melick, BJSM)• •6 weeks Post-OP Semi-tendinosis graft, female soccer player. Working on motor control of the affected side: Single-leg star pattern. We also did balance/proprioception work, agility drills, core-stability, eccentric loading of the HS groups and spine-loading step-ups• #sportsandspine  #strengthandconditioning  #rehabilitation  #rehab  #acl  #sportsmedicine  #movementmedicine  #🇺🇸 #sportsinjury  #recovery  #strength  #cscs  #athlete  #instadaily  #postop  #surgery  #strong  #neverstopmoving  #veteran  #movement  #movementmedicine  #instagood  #iphoneography  #california 
•Step-Up your Injury Prevention Game! The Step-Up Variation: unilateral barbell load. That's a funky way to load the bar and do Step-ups... It is, but it's a unique, unilateral, multi-joint, structural exercise. This variation will target the contralateral (to the load) medial adductor group and the ipsilateral (to the load) glute medius/maximus. With the unilateral load there is a huge anti-rotation aspect for lumbar spine and abdominal stabilizers. One-legged strength exercise should be a key component for all endurance athletes, especially runners and cyclists because of the neuromotor carryover to those sports:
-Core stability✔️
-Pelvic Stability✔️
-Quadriceps Strength✔️
-Improved Leg Strength side-to-side discrepancies✔️
-Spine Loading✔️
-Improve propriception✔️
-Balance and coordination✔️
Any Step-Up variation should be included, at some point, during knee and hip rehab. Keep an eye on knee position, avoiding valgus collapse at the knee•
📷 Photo credit: @jenpennyjen 
#🇺🇸 #performance #rehab #coreworkout #movementmedicine #movement #sportsmedicine #sportsandspine #endurance #runner #prehab #prehab #stepups #legsfordays #injuryprevention #instadaily #california #ironman #veteran #tattoos #triathlon #strengthandconditioning #strong
•Step-Up your Injury Prevention Game! The Step-Up Variation: unilateral barbell load. That's a funky way to load the bar and do Step-ups... It is, but it's a unique, unilateral, multi-joint, structural exercise. This variation will target the contralateral (to the load) medial adductor group and the ipsilateral (to the load) glute medius/maximus. With the unilateral load there is a huge anti-rotation aspect for lumbar spine and abdominal stabilizers. One-legged strength exercise should be a key component for all endurance athletes, especially runners and cyclists because of the neuromotor carryover to those sports: -Core stability✔️ -Pelvic Stability✔️ -Quadriceps Strength✔️ -Improved Leg Strength side-to-side discrepancies✔️ -Spine Loading✔️ -Improve propriception✔️ -Balance and coordination✔️ Any Step-Up variation should be included, at some point, during knee and hip rehab. Keep an eye on knee position, avoiding valgus collapse at the knee• 📷 Photo credit: @jenpennyjen #🇺🇸 #performance  #rehab  #coreworkout  #movementmedicine  #movement  #sportsmedicine  #sportsandspine  #endurance  #runner  #prehab  #prehab  #stepups  #legsfordays  #injuryprevention  #instadaily  #california  #ironman  #veteran  #tattoos  #triathlon  #strengthandconditioning  #strong 
•Back to Basics:
The Dead Bug. An extra dimension with a Physio ball for deep Anterior Chain Activation.
Begin with abdominal-bracing, diaphragmatic breathing and limb movement. The Physio ball ensures the integrity of the anterior chain while extending the hip and overhead reach of the contralateral arm.
-Diaphragm Activation✔️
-Multifidi activation✔️
-Core Stability with movement✔️
-Spine Stability✔️
A phenomenal core exercise that should be implemented into any strength and conditioning program, especially endurance athletes that typically utilize accessory breathing muscles during activity•
#🇺🇸 #endurance #physio #rehab #prehab #sportsmedicine #sportlife #sportsandspine #veteran #strengthandconditioning #stability #california #movement #movementmedicine #neverstopmoving #exercise #fitness #legs #run #endurance #runner #instadaily #tattoo #fitandvicious #prehabilitation #injuryprevention #olympicweightlifting #suunto #coreworkout #performance
•Back to Basics: The Dead Bug. An extra dimension with a Physio ball for deep Anterior Chain Activation. Begin with abdominal-bracing, diaphragmatic breathing and limb movement. The Physio ball ensures the integrity of the anterior chain while extending the hip and overhead reach of the contralateral arm. -Diaphragm Activation✔️ -Multifidi activation✔️ -Core Stability with movement✔️ -Spine Stability✔️ A phenomenal core exercise that should be implemented into any strength and conditioning program, especially endurance athletes that typically utilize accessory breathing muscles during activity• #🇺🇸 #endurance  #physio  #rehab  #prehab  #sportsmedicine  #sportlife  #sportsandspine  #veteran  #strengthandconditioning  #stability  #california  #movement  #movementmedicine  #neverstopmoving  #exercise  #fitness  #legs  #run  #endurance  #runner  #instadaily  #tattoo  #fitandvicious  #prehabilitation  #injuryprevention  #olympicweightlifting  #suunto  #coreworkout  #performance 
•Bulgarian Bags💥•
Last night we threw a curveball into core stability training for the tactical athlete. Bulgarian Bags: an oblong shaped bag that's a great addition for Squats, Lunges, Get-Ups, FSPP, Swings, Halo, Throws, Curls, Good Mornings and Pull-ups, etc.
Or making the training session a suffer-fest by having the athlete complete hill repeats while carrying the bag.
Why the Bulgarian Bag?
-General Physical Fitness✔️
-Upper and Lower Body Strength✔️
-Muscular Endurance✔️
-Hip Mobility✔️
-Core Stability✔️
-Grip Strength✔️
-Cardiovascular conditioning✔️
-Dynamic: lots can be accomplished with one tool✔️
Find a bag that's not too heavy and not too light, and enjoy the burn•

#🇺🇸 #sportsandspine #strengthandconditioning #bulgarianbag #coordination #strength #sportsmedicine #movementmedicine #movement #fitness #tacticalathlete #veteran #rehab #prehab #rehabilitation #injury #injuryprevention #instagood #instadaily #clinic #legs #legsfordays #corestrength #corestability #tactical #LEO #endurance #losangeles #california
•Bulgarian Bags💥• Last night we threw a curveball into core stability training for the tactical athlete. Bulgarian Bags: an oblong shaped bag that's a great addition for Squats, Lunges, Get-Ups, FSPP, Swings, Halo, Throws, Curls, Good Mornings and Pull-ups, etc. Or making the training session a suffer-fest by having the athlete complete hill repeats while carrying the bag. Why the Bulgarian Bag? -General Physical Fitness✔️ -Upper and Lower Body Strength✔️ -Muscular Endurance✔️ -Hip Mobility✔️ -Core Stability✔️ -Grip Strength✔️ -Cardiovascular conditioning✔️ -Dynamic: lots can be accomplished with one tool✔️ Find a bag that's not too heavy and not too light, and enjoy the burn• #🇺🇸 #sportsandspine  #strengthandconditioning  #bulgarianbag  #coordination  #strength  #sportsmedicine  #movementmedicine  #movement  #fitness  #tacticalathlete  #veteran  #rehab  #prehab  #rehabilitation  #injury  #injuryprevention  #instagood  #instadaily  #clinic  #legs  #legsfordays  #corestrength  #corestability  #tactical  #LEO  #endurance  #losangeles  #california