Simply roll the exercise band over the leg bone onto the talus and mobilize for 1-2 minutes.
This can help improve ankle mobility and symptoms almost immediately. Compare your before and after results!
Recent or lingering ankle sprains can give you discomfort, instability or even a feeling a weakness at the front of the ankle. Mobility exercises can reduce these symptoms by improving the function of the ankle. It should not replace full management by a professional, however my experience is that this is very effective.
How did your ankle get on? Comment below:
Dear friends, colleagues, patients and followers.
With a heavy heart, I will be leaving the UK on the 17th March to relocate to Oslo with my lovely girlfriend Ingvild, where I will live and continue practicing as a sports Chiropractor.
However fear not, I am not out of reach and my quest to forever learn and share will not stop there! As I am giving up a busy patient list, it gives me the time and opportunity to learn even more, and upload original content from new and exciting people and places. Before I settle down, I will be traveling around the world for a few months, looking to observe sports teams and different professionals for a fresh perspective. Keep updated with my travels and afterwards more wintry health posts from Norway!
In the mean time, I will be seeing patients in Canary Wharf to review their cases and seamlessly pass them over to another clinician. I will also, of course, be having some little cheeky drinks with friends and colleagues, to see me on my way.
It is an exciting time for myself and if I don’t personally see you before I go, I wanted to say thank you, and that I am very grateful for my time here. I have been lucky to be able to work and interact with such a lovely bunch of professionals and patients. It has been an enjoyable and fun start to my career. I am very much looking forward to the next chapter and I hope that you are too.
Stay healthy and keep an ear out for new updates!
Muscle and tendon pain can be a real drag, and often injections are recommended or considered after failed conservative treatment. Especially by that bloke in the office!
But does it work, and are they damaging?
There are lots of injection options for tendinopathy; corticosteroid, platelet-rich plasma, hyaluronic acid, prolotherapy, tenocyte implantation, stem cell… the list goes on.
There are promising studies with each of these, and there is no ‘one size fits all’ answer.
Currently, corticosteroids remain the most common ‘safe bet’ for pain relief and return to rehab. But they are short term strategies, with less effective long term results.
Although widely regarded as safe, animal trials of corticosteroids have showed that they can weaken tendons, however it is not conclusive in humans.
Platelet rich plasma (PRP), injects a concentrated mix of the bodies own cells to promote healing, and is gaining momentum. However the evidence is not yet certain as there are a wide variety of techniques and the procedure appears not to be completely perfected.
All other injections are considered more experimental when compared to corticosteroids and PRP.
So in conclusion, tell your office buddy that there is no clear winner! Having said that, expertly administered injections carry relatively few risks and do often help tendon rehabilitation. Therefore it is worth considering, especially when there is little response to therapy on its own.
Alex Horne Chiropractic… more than just a little prick.
Sources available on request
CrossFit and HIIT keep my clinic busy! Not just with functional improvers, but often with injuries. So are you legit?
I am a big fan of Crossfit and High intensity interval training, as they promote a challenging and functional training enviroment.
The activities often push you to the extremes, be it power and speed, range of motion, or endurance.
But all too commonly I see athletes who aren’t mechanically ready for these extremes (see are you Fiit for HIIT).
For example, if your mechanics won’t let you execute a half-decent squat without compensating, leaking stress, is it sensible to do 100 explosive box jumps at speed?
It’s not what you do, it’s how you do it.
Granted, the perfect squat for example is hard to achieve and you shouldn’t mollycoddle people out of exercising. But it is vitally important to consider your limitations of flexibility, strength and control so you can work on them before leaping into the extremes.
So please, know your abilities, avoid injury and be legit to Crossfit!
Alex Horne Chiropractic, too legit to quit.