YU Performance

Are you someone who is having a lot of tightness in the front of the hip?

Thinking no matter how much you stretch or strengthen the “hip flexor” and it’s still tight?

The first thing I would always check:
➡️Your hip extension ability & capacity!!⬅️

If you are someone who cannot get to full hip extension, you will always be stucked in a hip flexed position. No matter how much you stretch or strengthen the front of your hip, it won’t work.

Get the hips move in full range of motion. It needs to both extend & flex.

“Looking for a personalized approach to your rehab and performance goal? DM or Comment “HIP” to discover how my 1:1 virtual or in person rehab coaching can help you recover and perform at your best!! 🚀”

Patella tendon pain? Jumpers knee? 💥

Let’s rehab!
Tendon does NOT respond to rest.
It also doesn’t like prolonged stretching or fast rapid movements while it’s in pain.

A good way to help with tendon pain? LETS LOAD IT

TENDON RESPONDS TO LOAD ( but the RIGHT amount of load)

Underloading? You won’t change the quality of the collagen of the tendon
Over loading? You will p**s off the tendon

A safe way to start?
Start with isometrics!!! ✨

I love 3-4 sets around 30-45 secs to start off based on what the person can tolerate:

• Whether it’s on the knee extension machine pushing sub-maximal or maximal effort
• It can also be an wall sit with various degree of angle, double or single leg
• Or an isometric lunge hold

The higher degree of knee flexion = more stress & load to the tendon.

Having patella pain that just won’t go away?
DM “knee” to see how I can best help you!

I’m a Performance Based Physical Therapist and here are some tips to help you navigate your injury:

#1. It for sure SUCKS. I don’t disagree with you at all. Injuries can happen to anyone (It’s part of the process, part of life)
But the approach you take after an injury is completely up to you.

#2. Avoidance will never get you anywhere
First thing when it comes to rehab – is your BRAIN 🧠
How can we make your brain & nervous system to feel safe again so it allows us to do what we want to do again?

By avoiding the activity – you will only train your brain & body that the thing you are avoiding is dangerous ⚠️ and that’s the pattern that we do NOT want in your nervous system.

#3. Take an active approach post injury..
Always find someone who you trust and can consult with.
This is what I always tell my patients – “FIND THE #1 THING YOU CAN TOLERATE AND DO WELL ON & BUILD UP FROM THERE”
Progressive overloading is key
Graded Exposure is key

I’m right there with ya! Injuries are no fun but you can make it suck less by treating it as a learning opportunity!!

Dealing with back pain and not getting better?
Book a FREE discovery call (🔗 in bio) and see how I can best help you!