During the month of September we focused our efforts on helping YOU combat nagging knee. It's super helpful to take the time to watch the first video before moving on to the rest. You need to understand the types of knee pain and where yours might be coming from before you can start to solve a problem. As always, reach out to us if you're not getting better, you have questions or you're ready to get out of pain and start living your life.
Knee Pain can be frustrating. However, in order to improve it, you need to know what you're dealing with. Are you having more mobility related issues or stability and control issues? Confused? Watch Dr. Danny walk you through 2 simple tests to see which category you fall into.
What if you don't have enough mobility and you have knee pain? These exercises will give you hope! Walk through these exercises with Dr. Jacob and see if you can improve your mobility and decrease your knee pain.
1. Couch Stretch- one of our all time favorite drills- but focus on the cues.
2. Knee gapping- if your pain is coming from your joints, this is the exercise for you.
3. Hamstring mobility- grab a band and work on your hamstring mobility to help improve your knee pain.
Are you having knee pain? Dr. Marcus is going to walk you through 3 exercises to strengthen your leg to decrease knee pain and get stronger.
1. The first one is a classic- wall sits. He throws in some twists for those of you that think you're too strong.
2. One way to get strong legs is to target your hamstrings with hamstring roll outs. Move out as far as you are comfortable while maintaining form.
3. Last we want you to target your glutes.
Go through these and see if you can help decrease your knee pain. If not, or these are too painful, you need an expert to help you
If you're having knee pain, here are 3 cues to help alleviate some pain.
1.The first one, is the simplest, SIT DOWN! Compare this to your squat and see how much further back your hips AND knees are.
2. Practice squatting without sitting and focus on keeping your knees back. Do not let your knee come over your toes.
3. Focus on pointing your knees out towards your pinky toes. Do not let your knees come into your big toe. Knees out!
Give these a shot and see how you can improve any lingering knee pain. Questions? Give us a call at 470-355-2106.
In our Bulletproof Your Back Series (follow along on our Instagram page!), we're bringing our clients 4 videos to help them improve back pain. We go through
If you are suffering from a form of low back pain, work your way through these videos and see how you can improve your back pain.
Our July Series on Instagram brought you these 4 videos to help runners improve 4 key areas:
Good luck hitting the road (or Beltline or treadmill!)
As you wander through your bedroom in the early morning, reaching for shelves that seem to shift as you approach, you realize how helpless you are without your eyesight. Instead of walking, you carefully scootch your feet step by step, hands forward like a zombie, into the inky outline of a bathroom door.
Now it may come as a ‘duh’ kind of question, but why would we do this? Why would we modify our behavior to accomplish a goal that could easily have been accomplished much faster and efficiently if we just marched right through the dark towards what we thought was the bathroom?
I’ll allow these gifs to speak for me:
We modified our behavior based on those memories of SLAMMING our toe into that damn table one too many times, just as we modify our behavior when anything incredibly painful happens to us. Remember that time you sprained your ankle when trail running? I’m sure you learned to be more careful with your steps! Remember that time you played volleyball for four hours and woke up like a train rolled over you, backed up, then body slammed you? Sure you do.
You remember. Your body remembers. And, due to these memories, we do our best to make good decisions to avoid these painful problems in the future.
The reason I’m telling you these stories is to paint a picture that our body and mind remember injuries, and that these injuries that may have occurred decades ago are still affecting our bodies today. Don’t believe me about your body remembering injuries? Research shows a good ability to predict osteoarthritis in patients decades before it occurs… the main predictor is if they’ve had a knee surgery or injury.1,2 That osteoarthritis is your body’s ‘bad memory’ of your bad night you messed up that knee. And your mind remembers injuries just fine as well… just think of one of your many injuries and I’m sure it’s as vivid as a firework on the 4th.
Growing from these painful metaphorical and literal memories is a major challenge, and that challenge is met daily with the help of proper physical therapy treatment; to reset your body’s movement and your mind’s pathologically-based control of your body in order to imprint a new patterning system that accommodates your injury. In short: Unlearn old patterns. Build new ones. Grow.
Let’s go through a typical case of how I teach my patients to build these new patterns:
Bob Smithy Jones Fake Name Jr III comes into the clinic with back pain due to paratrooping since he was 5. He’s now 31 and his lumbar spine is comprised mostly of Legos and popcorn. He likes to deadlift small horses and fight yoga instructors to pass the time, but his lower back isn’t letting him do the things he loves. Bob is desperate. He knows he has to live with this spine for the rest of his life and is concerned with what the future holds. After going through a thorough physical movement and manual assessment, I see half a dozen regions that are contributing to Bob’s pain and dysfunction.
His mechanical memories are leaping out at me from each of my assessments, and his compensations are showing me exactly how he has been subconsciously “avoiding stubbing his toe” for decades. His mental memories are evident every time he guards, takes a sharp breath, or shows hesitation when trying a new exercise. The good news is, the more time I spend with him, the more I can help him!
Breaking these movement dysfunctions down, one by one, session by session, into compartmentalized pearls of digestible information for him to relearn movement is the treatment program. Some of these memories need to be processed with manual therapy, stretching, and motor control training. Some of these memories need to be processed with a good dose of strength training. Through time, grit, and trust, these memories no longer have their teeth around the throat of Bob’s aspirations. The “memories” such as osteoarthritis will always be there, but with the dozens and dozens of pearls in his toolbox, he is able to manage and grow into a new version of his old self. He is also better able to step back and contextualize the different types of pain he feels and is less fearful of his future. This is growth.
Our mind is a powerful thing. Our bodies are equally powerful. Each of them twist together into a complex story that many times involves loss, pain, fear, and sadness. As a working clinician, I see this day in and day out, which is why I am so motivated to help my patients’ minds and bodies learn new movement memories they need to better live the lives they deserve. With work, these old movement memories are reprogrammed into a new movement system that can give a fresh capacity to the function of the previously painful and weak movement patterns.
Thanks for reading,
Marcus Rein, PT, DPT, CF-L1
What's up, everyone? Welcome back to another episode of the Active Atlanta Podcast! Today, we are joined by Abby Keenan, co-founder of Intrepid Performance Consulting.
Abby is a mental performance consultant, has a Master's degree in sports psychology from Florida State, and she has worked with some bad-ass people including Special Operations at Fort Bragg, and people who are trying to get better at performance overall. Abby is an amazing person, and I think you will hear it after listening to our conversation today!
Reach out to Abby:
Via website: https://www.intrepidperformance.com/
Via Instagram: @abbyrkeenan & @intrepidperf
What's going on, guys. Doc Danny here with the Active Atlanta Podcast, and I've got Dr. Jake Swart on with me today, who is one of our providers here at Athletes' Potential. Jake's background is in strength & conditioning, PT, overall movement, and, in general, we want to talk about ways that you can help improve how you're moving, how you feel by adding in strength to your training routine, which many people avoid in particular. I see a lot of older people that avoid it, as well as women. I think they're scared to add that into their routines. We dive into Jake's background, taking patients through movement screening, and much more! We appreciate you listening!
Not familiar with Athletes' Potential? Check us out below!
Hey, what's going on? Doc Danny here with the Active Atlanta Podcast and today we I get to introduce you to one of our team members, Claire Fetter. Claire is our office manager/blood flow restriction Ninja, who's been with us for about five years now and what I want to do is be able to highlight just how extensive the backgrounds of people that we work with actually are. Claire is someone that, when we first met, she was actually at a CrossFit gym and she continues to coach at Crossfit 11:24 in Marietta. She has an extensive strength and conditioning background, as well. We wanted to be able to give her a chance to introduce herself so that when you guys come in, if that happens, that you know who you're talking to and you give her the respect she deserves.
What's up, Atlanta? Today's episode features Lily Collins of The Daily Pilates. In 2015, The Daily was created by Lily Collins, a Pilates enthusiast. With a Kinesiology/Exercise Science degree and extensive background in physical therapy and chiropractic care, she has cultivated a more balanced approach to exercise. Her signature workouts are a result of this and years of experience in athletics, dance and fitness, uniquely fusing traditional Pilates with dynamic strength training.
The Daily is a boutique Pilates and High Intensity Interval Training fitness studio located in West Midtown and Inman Park. With a modern, balanced approach to exercise, we offer a variety of science based classes to customize your unique fitness plan. The secret of success is found in our daily routine and we make it our mission to inspire and motivate our clients to practice wellness each day, inside and outside the studio for maximum results.
Reach out to Lily:
Via website: http://www.doitonthedaily.com/
Via Instagram: @thedailypilates & @lilydawson
Today, I am joined by my good buddy, Ben Davis, of Noble Clay Fitness and I am extremely excited for him to join us today. He has one of the more interesting gym models out there, especially from a support of the local community stand-point.
Ben share's his background with us and what led him down the path of beginning his own gym.
More about Noble Clay Fitness: We aim to not only provide top-notch fitness coaching, but we also believe in creating a motivating and dynamic environment filled with like-minded people of all ages, body types, races, education levels, income earners, and all those who are committed to working hard and achieving LASTING fitness results. The long haul is our motto. We love what we do and it shows on the gym floor. Come in for a free session at our Atlanta gym! Have a sweat, gain some friends, and get fit with Atlanta’s most innovative fitness program!
Reach out to Ben:
Via e-mail: firstname.lastname@example.org
Via telephone: 770-709-8195
What's going on, guys, Doc Danny here with the Active Atlanta podcast and today, we're going to do a case study with one of my favorite clients that I've had a chance to work with in the past few years, Ken Rose. Ken is a professional who works for an organization here in Atlanta; he's a parent, he's got three kids; he's an avid cyclist; he's a soccer ref. You have probably yelled at him at some point if you have a kid in Inter Atlanta! With that said, I think it would be great to highlight what he's doing and what I learned from him and how he fits all together. If you enjoy this episode, please leave us a review on iTunes! We would appreciate it!
Dr. Danny and staff's views on performance improvement, injury prevention and sometimes other random thoughts.