Stretches/Exercises Archives - Functional Performance Center

The Importance of Multi-Plane Movement

We live in a multi planar world! We rarely move in just one plane of motion. Yet, when we
go to the gym or train, we tend to get stuck in the same positions time and time again. Just think
about the position you squat in or lunge. Is it always with the same foot position? Always in the
same direction? This is a friendly reminder to break out of single planes and help prevent injury
by doing so.

It doesn’t have to be complicated. For example, when squatting, vary your foot position
every set. Utilize staggered stances, wide and narrow stances, toes in and out. Then, combine
these things in as many ways as you can think of. There are many options. This will help
prepare your legs for any position they might land in during functional tasks, such as walking,
hiking, or housework. When you train your body for all directions of load, you reduce the risk of
injury when you get into those positions in daily life. Below is a picture of some of the stances
mentioned earlier for you to try. Start with body weight or light weight and work up to heavier
weights or maybe start with just the first line and add more as you are able. Safety first!

This same concept can be applied with most exercises, no matter the difficulty level or
intensity. For instance, if you like to walk, try walking sideways or backwards (safely). This will
work different muscle groups and help improve balance in those directions. If you are lifting
upper extremities, try punching in direct directions, not just overhead. Remember, if you want
your body to work in multiple planes, you should train it to do just that!

Plantar Fasciitis

Fun Facts:

As many as 1 in 10 people will experience plantar fasciitis in their life.
50% of people with plantar fasciitis spend all day on their feet.
It’s estimated that the United States spends $284 million every year treating plantar fasciitis.

What is plantar fasciitis? The plantar fascia is a thick band of tissue that runs from your heel to your toes and when it becomes inflamed, it’s termed plantar fasciitis. People with plantar fasciitis will typically experience a stabbing pain in their heel first thing in the morning, after long periods of sitting and inactivity, and when standing for long durations.

What causes plantar fasciitis? Improper foot mechanics, activities that put a lot of stress through your heels, exercising or walking on hard surfaces, improper footwear, standing for long periods, obesity, and improper stretching can all make you more susceptible to plantar fasciitis.

Let’s talk foot type:

High Arches: Not enough mobility through plantar fascia
Low Arches: Too much mobility through plantar fascia

What should I do if I have plantar fasciitis?

Physical Therapy—A physical therapist will complete a comprehensive assessment of foot structure and biomechanics throughout the entire body. They will assess your foot, ankle, hip, and spinal mobility which can all affect the plantar fascia. They can give you recommendations on proper footwear. We also have significant success at enhancing the healing time with ASTYM treatments.
Custom Orthotics—some people may need custom orthotics to help support the plantar fascia
Exercise—the following are a stretch and exercise that you can try if you are experience plantar fasciitis symptoms.
- Dynamic Gastroc Stretch – YouTube
- Single Leg Toe Taps – YouTube

The Core Of It All

The core? What’s that? Well, in general, your core is the mid-section of your body, usually referred to as your trunk or abdominals. It’s the area ranging from your hips to your shoulder blades, often forgotten about, but extremely important for most movements. That’s because your core connects everything together. And has the additional job of keeping your spine protected and healthy. The core is like the central station of the body, it helps direct force and muscle activation in all directions, and when not working well, leads to problems throughout the system.

Now that we know what the core is, the next question is how do we strengthen this area? This is where you can get creative, coming up with a routine and plan that is right for you. Exercises like planks and crunches are probably more widely known core exercises. There are a countless number of others to incorporate. The main thing to remember is that the core works in multiple planes of motion, so it is important to strengthen the core in all of these planes too. Starting in a plane that is pain free is the best option, then branch out into others as tolerated. Begin with low repetitions and work into higher numbers as able.

Another thing to consider when exercising the core is mobility. If you are taking the time to strengthen the middle section, you should take the time to make sure the areas above and below are moving well. This means your upper back/shoulders and hips. Doing some stretches of these areas prior to working out your core, would be beneficial. Contact FPC to schedule an appointment. Happy exercising!

Stretches For Your Core

You can do 2-3 sets, 10-20 reps of each of the following stretches.

New Year, New Routines

Where to start?

It’s the beginning of a new year! It’s time to set new goals, make a plan to meet them, and then go after them. If any of these goals involve increasing your physical activity or continuing an established physical routine, there are several things to keep in mind. The first is, are you safe to begin physical activity. If you have had a major illness or injury in the past year, you should get clearance from a medical professional before starting regular physical activity. Do you have a nagging ache or pain, that you are worried will worsen with activity? Getting an evaluation from a physical therapist to identify specific deficits and make a personalized plan for you could be the answer!

Things to consider.

Before starting physical activity, it is important to warm-up the body properly. This can be done with active stretching. By making stretches active, you begin to promote motor memory to the muscle, which in turn allows for proper functioning of the muscle during exercise. It is vital to stretch the areas that you are going to be working. So lower extremities, for leg work-outs, and upper extremities for arm work-outs. It does not hurt, however, to stretch both areas, even if you aren’t working those areas out on a particular day. Below are some pictures of basic stretches for the upper and lower body.

Another thing to keep in mind when beginning a new physical activity is moderation. For example, if you haven’t been doing a certain exercise or activity in awhile or ever, do just 10-20 minutes to start. Then, build onto your time as your body gets used to it. Don’t add a lot of new activities all at once, if something bothers you, then you won’t know which thing caused the issue. Start with one or two things and add more on each day or week. Start with low weights or repetitions and increase slowly. This way, you don’t strain or stress any tissues in excess. Lastly, don’t get worried if you are very sore after starting a new activity. It takes time for the muscles to get used to being used in a new way. Soreness is a good sign that you worked the muscles well.

Make it personal!

Whether you are beginning a new physical routine or continuing a previous one, injuries can occur. The best way to treat an injury, is prevent it from happening in the first place. Having a professional, such as a physical therapist, evaluate your movement could do just that! Here at Functional Performance Center, we can analyze your movement, to determine areas that may need more mobility or strength. Then, we can create a plan to address any findings, that is personalized to you! We look forward to helping you in 2020. Happy new year to all!

Let’s get active!

Start with thumb on end of stick/bat/golf club, with same foot forward. Shift weight onto front foot and use bottom arm to push lead arm up to ear, keep elbow straight. Return to starting position, repeat 15-20 times, then switch arms. Perform 2-3 sets per side. This will help improve shoulder mobility and shoulder blade rhythm.

Standing in doorway, put arm on frame at shoulder height, with same foot forward. Shift weight forward, driving chest straight ahead, until stretch is felt in front of shoulder and chest. Return to starting position, repeat 15-20 times, then switch to other side. Perform 2-3 sets per side. This will help to improve muscle length and improve mobility in shoulder and shoulder blade.

Begin with one foot on edge of chair or bench. Then, drive hips forward, keeping weight in back leg, going forward until you feel a stretch in the front of your hip. Return to starting position and repeat. Perform 15-20 times, 2-3 sets on each leg. This will stretch the lower extremities and improve hip mobility. Remember, safety first. If your balance is compromised, stand at edge of counter or at wall for upper extremity support.

Sitting or standing at edge of bed, leg straight out in front of body, lean forward until stretch is felt in back of leg, then rotate entire leg back and forth (like a windshield wiper). Rotate 20 times, switch legs, performing 2-3 set per leg. This will actively stretch your hamstring muscles. Do not progress to standing stretch until confident balance is adequate to maintain position without falling.

With hands on wall, bring one leg forward and rotate it from side to side, keeping knee in line with belly button. Rotate 20 times, switch legs, and repeat. Perform 2-3 sets on each leg. This will stretch the muscles in the calf. If you don’t feel a mild to moderate stretch, move stance leg back farther from wall.

Foam Rolling: Do or Don’t

Why you should care!

Have you ever finished a workout and felt great! Then, hours later or the next day you are so sore it’s hard to move? Did you know there is a term for this feeling? It’s called delayed onset muscle soreness. Although it isn’t fun to have, it is a good indicator that you worked your muscles really hard, which is good for your strength. If there were a way to reduce this problem before it started, wouldn’t you want to know about it? Well, there is something that can help!

What can foam rolling do?

Foam rolling has been shown to effectively reduce delayed onset muscle soreness. In multiple studies foam rolling after bouts of physical activity, reduced muscle soreness and improved passive and dynamic range of motion. Meaning muscles didn’t get as tight! This happened because foam rolling affected the neural responses in connective tissues. Want to learn how to foam roll yet?

What to do next?

Below are some basic foam rolling techniques to use after a workout or physically demanding activity, such as house or yard work. If you find that these are helpful, let us know! If you feel you may benefit from a full evaluation to determine a more personalized routine, contact us to set up an appointment today!