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Posted by on Jun 14, 2022 | 0 comments

Why Functional Testing Is Important

This month, what we want to talk about are some functional tests that are applicable to everybody. This is a way of testing and seeing how ready are you for movements and how secure are you with movements. We are also looking for how confident you are with basic movements. In our next series of videos, we’re going to show you some easy ways just to test yourself, which will help highlight any areas that you may need to find that you have to work on.

This is called Functional Testing. It’s going to be testing your balance. It’s going to be testing your mobility. It’s going to be testing your ability to stay in good control because the motions you’re going to be doing are things you have to be aware of and do in everyday life. So, we want to give you some tips on that and show you what you could do. It’s also a way of pointing out what areas you may be weak in or may need to work on for injury prevention, and for continued mobility as we go through the aging system.

Without further ado, we’re going to show you some of these tests.

You will not need any equipment, these are easily done at home. Make sure you subscribe to our YouTube channel so you don’t miss a thing.

If you have any questions about this or any other type of pain, contact us today.

 

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Posted by on Mar 14, 2022 | 0 comments

Lower Body Exercises For Pain Management & To Stay In Shape


This month we’re going to talk about a few more exercises that you can be doing at home. Great for runners, great for general knee pain, great just to help keep you in shape. As always, exercises are only good if you do them, so we like to come up with exercises that you can do at home. It doesn’t take a lot of time to do, but they can have a lot of benefits in the long run for you. A lot of times, people are going to be getting out running now. They’re biking, walking, etc. Some of the exercises we are going to go over this month will be excellent for that. We are going to focus on working the lower extremities.

I always believe, as does Brian,  is that if you don’t have good lower body, it doesn’t matter how big your arms are because you still can’t get from point A to point B. You need the lower body, so we put a lot of emphasis on lower body exercises. This month we’re going to focus on some more lower body exercises that you can do at home, and make them as easy or as difficult as needed depending on your skill level.  Like I said, you don’t have to be a runner. You don’t have to be an athlete. It’s good for just general health because you’re always going to have to be able to get up and down from a sitting position. You need those legs!

So in our next set of videos, we will show a series of exercises – all that you can do from home – that will help your lower body no matter your skill level. Stay tuned to our YouTube channel as we give you a few exercise suggestions that can help with it. We’ll go over them here in the next few videos. 

If you have you further questions, contact us at Fitness4LifePT.com.

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Posted by on Dec 13, 2021 | 0 comments

Why Strengthening Exercises Make You A Better Runner


A lot of people are out there running and, still, because, at least around here, the weather has been very nice.

So we want to talk a little bit about running. If you are running to become a better runner, you have got to run. But don’t rely on running to be your conditioning tool or your strengthening tool. To run and to have a better chance of avoiding injuries or problems, you want to do some strengthening exercises.  Especially focus on quad strength, lateral stability (which are the muscles on your hips/sides), and your glutes and hamstrings.

We’ve got some strengthening exercises over this next series that we want to show you, that are very good for runners and can help you when you’re out there doing your running. The idea behind it is you’re running to get in shape. It may be something you enjoy, maybe relaxing to you. But keep in mind that you ought to train your muscles to be a good runner, so when you go out and run, your muscles and joints are more ready for it.

Stay tuned to our YouTube channel as we give you a few exercise suggestions that can help with it. We’ll go over them here in the next few videos. If you’ve got any further questions, contact us at Fitness4LifePT.com.

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Posted by on Aug 30, 2021 | 0 comments

What Is The First Step In Healing Plantar Fasciitis


We had a request from Sue Diaz who is a former patient. She asked what you can do to heal plantar fasciitis at home, as well as how to do preventative maintenance. So today, what we want to do is kind of give you some pointers, so if you do have plantar fasciitis there’s stuff that you can start doing on your own at home. See if these tips will help you get rid of it or take care of it. If they don’t, then you may need to call us for further help, but certainly, the suggestions we’re going to give you can help a lot. And like I said, a lot of cases, it will take care of it for you.

So, first thing I want to tell you about plantar fasciitis, is typically as most people know, especially if they’ve got it, it’s heel pain and or bottom of the foot pain. It’s usually worse in the morning when you first get out of bed and put weight on it. Typically we sleep in a shortened position. So whenever our toes and feet are pointed, those tissues are shortened and they start healing in a shortened position. Then you get up and put weight on, or you’re maybe stretching, and that can cause pain. So a lot of times the use of the night splint, which is a little splint you put around your foot to hold your foot in a up position, has been shown to give you some good relief.

The big thing that Brian and I really promote as the number one thing you can do, you need to make sure you’re walking with your feet straight. Most people walk with their feet, turned out. They put the weight on the outside of their foot. Their arches collapse, their plantar fascia gets overused, and then it starts breaking down. So first line of defense always is start walking with your feet straight.

Now here’s where we differ from the main stream. What people are told a lot of times is never go barefoot again. Well, we don’t believe in that because our bodies were designed without shoes and they’re perfectly designed not to need shoes. So we’re big proponents of you need to learn to straighten your feet, correct your mechanics.

So primary goal, number one, start making sure your feet are straight. Spend more time barefoot and correct mechanics. Meaning when you walk, you land on your heel and you push off your big toe, not the little toe side.
So as much time as you can go barefoot, start doing that. If you’re not used to barefoot and you find that five minutes starts aggravating your feet, just because you’re not used to it, spend three or four minutes. Slowly build your time up to where then you can start handling more time. Your body has to adapt to that. But that’s going to be, the best start is feet straight, heel, big toe push off and use your big toe like you would a gun barrel. Point that big toe in a straight line towards the direction you’re walking.

So first line of defense is proper mechanics when walking, because none of the exercises and stretches that we’re going to give you will work if you don’t correct the mechanics first. Make sure to subscribe to our YouTube channel as we release exercises that will help you. So if you have further questions, contact us at fitnessforlifept.com.

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Posted by on Aug 2, 2021 | 0 comments

Mark And Minnesota Vikings Place Kicker, Riley Patterson


Hi, Mark and Brian here, still two wild and crazy therapists. And we have a special guest of honor today, Riley Patterson. He is the placekicker for the Minnesota Vikings, and he’s home on leave before he has to report back in training camp and he’s gracious enough to come to this clinic and work out to keep his training going. So we thought for all you fans out there of football, and you get a chance to hear from a real-life professional. So we’ll let Riley say a few words. So, take it away.

Hi, I’m Riley. I’m with the Vikings right now. I just finished four years at the University of Memphis. And previous to that, I was here at Edwardsville for four years. And during that time, I had the great opportunity of coming in here and fixing a back issue back in high school with Mark. And he fixed me right up. And I was able to go on and do a lot of good things after that. Things are going really well, getting stronger, just getting myself ready for this next season. And it’s been a really great time here. I had no choice but to go here. Everywhere else was completely full. So this was a last-choice situation, obviously.

Stay tuned as we get ready to show you some specialized exercises we have Riley doing to help him stay in shape and be prepared for the next season.

If you have further questions, or if you or a loved one are and athlete that needs training,  contact us at Fitness4LifePT.com.

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