4 Minutter Hofte og Kne Allsidig Hjemmetrening

Posted on by alexhornechiropractic

4 minutter hjemmetrening.

Kom lett i gang med disse 5 enkle hjemmeøvelsene. Slik kan du trene med meg og slippe turen til treningsenteret hvis du vil.

Jeg tar 8 repitisjoner/side. Men du kan ta opp til 15 hvis du ønsker. Anbefaler du tar 2-4 sett.

  1. Sideutfall
  2. Bakutfall i flere retninger
  3. Bekkenhev
  4. Hoftespark
  5. Golfer’s Løft

Gjør dem lettere eller advanser slik det passer deg.

God trening!

Folg @hofteogkne123 på instagram for kort versjonen

#sport #treningssenter #fysioterapi #min idrett #artrose #kiropraktor #helse #fotball #hofte #jumpers kne #running #trening #ryggøvelser #manuellterapi #kne #artrose kne #artrose hofte #fjelltur #langrenn #tur

Performance Testing: Injury Prevention for Athletes

Posted on by alexhornechiropractic

Try this simple 5 minute home test to find our your risk of injury, and your lower limb performance.

The Y-balance test is well documented to highlight functional differences between limbs, which can often occur after injuries like ankle sprain, patellofemoral pain syndrome, and ACL tears.

It can also give athletes a great pre-season baseline score for comparison against future injuries.

Challenge your friends and teammates and share your score on your club website.

My forward reach was 96.14%.

Good luck and stay safe out there!

Getting the point? Considering injection for muscle/tendon pain?

Posted on by alexhornechiropractic

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

Are you legit to CrossFit?

Posted on by alexhornechiropractic

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!

Book a full functional exam online today

Alex Horne Chiropractic, too legit to quit.

Are you fiit for HIIT?

Posted on by alexhornechiropractic

The popular ‘high intensity interval training‘ workout boasts many benefits, but are you ready to HIIT it?

If you, like many, jumped straight into it, just consider the advice below which I offer my  patients, courtesy of Joe McConkey (Boston Running Centre).

You’re ready for running HIIT workouts if you have:

  • Been running 4-5 times a week for at least 4 months
  • Regularly thrown in runs at paces 60 to 90 seconds per mile faster than crusing pace.
  • Been completing a weekly long run of at least 50 minutes.

In terms of strength and flexibility, you should be able to:

  • Hold a squat position for 90 seconds
  • Grab and touch your heel to your butt whilst standing, feeling only a minor quad stretch.

Start with one HIIT session a week, and build up to no more than two in a 10-day period.

This advice is tilted towards runners so isn’t for all HIIT sessions, which can be adapted to any sport. But just think twice before you train intensively, and make sure you are FIIT enough.

Alex Horne Chiropractic, back with a vengance!