Corrective Exercise – Solid To The Core

January 7, 2022January 19, 2022

Post-op 8 weeks after my TKA (Total Knee Arthroscopy)

Part 1

Post-op 8 weeks after my TKA (Total Knee Arthroscopy), and I am on the Spin Bike at Method Strength and Fitness, Seminole, FL. The swelling and pain are down, and I can work on increasing my knee flexion to a max of 130 °. At least that is the goal. Currently worked it to 122° Important in this rehab is the following:

1.) Positive Thoughts and Emotions Generate Positive Outcomes ( The most important!)

From day 1, even though the pain was + 8, thinking and visualizing myself back on the bike was and is crucial in maintaining my drive to move the joint when doing so was a big “Ouch.” One has to keep his or her “Eye on the Prize.”

2.) Elevating the Joint and Keeping it in a 0° to no more than 10 ° position for the 1^st four weeks while at rest in the supine (on your back) position. This is the only way to reduce the edema (swelling in the leg); it is challenging to work the new joint with the increased soft tissue water pressure in and around the knee. It is of utmost importance to be mobile each day to prevent collagen formation (scar tissue). Physical therapy can prevent help this and keep one on track with the proper exercises.

3.) Performing lengthening exercises for the Quadriceps, Adductors, Hamstrings, and Calf Muscle Complexes. At week 4, I started performing SMR (Self Myofascial Release) and warm water Massage Therapy 2-3 times per day in conjunction with lengthening exercises (stretching the muscle complexes.) The optimal length-tension relationships of the muscles need to be readjusted to their newly established ratios from the surgery. It takes time and patience. It is a challenge, and (.1) above is the number 1 factor in achieving success. (As it is in life)

SMR (Self Myofascial Release) of the Quads

4.) Increasing Knee Flexion

At week 6, I started on the Octane xR6000 Recumbent Elliptical at Method Strength & Fitness. It enables me to measure the knee flexion at the top of the pedal stroke using a goniometer. I am increasing this by 2-3 degrees per week. I have also moved to the Stationary Spin Bike, now working on my stamina, keeping the pedal force tension very low. Easy does it for now. The Spin Bike’s maximum knee flexion is 120° which is the same as my road bike. I use it as a conditioning exercise machine. Next week, I will incorporate more strength exercises and continue to increase flexion using the Recumbent Elliptical machine.

Remember, every day is a gift. Make it count

March 12, 2020January 19, 2022

Reducing Hip Flexor Pain and improving Hip Function and Range of Motion

If you sit at a desk for hours at a time at your workplace you’re definitely going to feel the tightness and pain over time. This is where “CAR” stretches are highly effective at improving flexibility in the two joints. CAR stands for “Controlled Articular Rotation” They are incorporated into a training program to combat the effects of lifestyles where hours are spent in a seated position. Hip flexion range of motion (ROM) will be severely restricted and Hip CARs can aid in improving ROM in the joint.

These stretches are more dynamic than the usual “static” stretches used to lengthen muscle tissues like a “supine bridge plank”. Cars add mobility (movement ) to the stretch.

These stretches are also employed after a client has been released to exercise after undergoing a hip replacement and subsequent physical therapy.

As a cyclist and an individual who also does a lot of writing (which means I am sitting for a couple of hours at a stretch) I perform these dynamic stretches at home 3 times per week. Also in training programs, I incorporate these with specific resistance (weight) exercises to strengthen the corresponding weak muscle sets to bring the joint into a more balanced tension relationship.

October 21, 2019October 28, 2019

Corrective Exercise Part 2

Corrective Exercise is a term used to describe a systematic process wherein we identify muscular dysfunctions either around a joint or affecting a joint through what we call ” malalignments”. This is the result of specific muscle imbalances that are identified through assessments like the “Overhead Squat” described in an earlier blog.

The Corrective Exercise Continuum

This process requires the knowledge and then the application of an integrated assessment process.

1.) Identify the Problem(Integrated Assessment)
2.) Solve the Problem (Program Design)
3.) Implement the Solution (Exercise Technique)

The Process involves 4 steps.

Muscle Inhibitory Techniques
Lengthening Techniques
Activation Techniques
Integration Techniques

Before implementing the Corrective Exercise Continuum, an integrated assessment procedure needs to be done to determine dysfunctions and then the design of the CE (Corrective Exercise) program. This integrated assessment will help in determining which tissues need to be activated and strengthened through the use of the CE process.

This integrated approach allows me to develop safe programs that consider the functional capacity and unique situations for every person. Contact me

October 19, 2019October 28, 2019

CORRECTIVE EXERCISE Part 1

So many of us work at a desk for 5-7 hours per day during the workweek. This creates over time Postural Imbalances or Distortions that can lead to muscle pain and tightness. Over 60% of us deal with low back pain on a daily basis due to these types of positions. This prolonged postural position can also lead to knee pain, particularly in the front of the knee joint.

Your gluteals are in a stretched position.(weakness)Your Hamstrings and calve muscles are in a tightened (shortened) position (overactive)

This is where corrective exercise can lead to improving postural control and increased core strength. The corrective exercises involve stretching the tight muscle groups and strengthening the lengthened muscle groups. A program will be designed based on Postural Assessments which are both static (no motion) as well as dynamic (using motion) like a modified squat. This is all about strengthening core musculature and is the initial phase of an overall strengthening program.