The Activcore Blog

Why Do I Feel Unbalanced? Postural Restoration Explained.

Many new clients come in shifted... their squat looks crooked... or they've got a longer stride on one side when running.

So how did they get these imbalances? Oftentimes the logical explanation is that they're simply over-exposing themselves to certain environments such as:

  • Spending too much time doing one thing
  • Sitting at a desk with the mouse in one's right hand
  • Having an untreated injury
  • Playing one-sided sports like golf, sweep rowing, archery or pitching baseballs

When activities are biased towards one side, you may be disrupting the "balanced asymmetry" of the body. Yes, that's correct — we are all naturally asymmetrical.

READ ARTICLE

Why Do I Hurt When In Chaturanga (Low Plank) Pose?

So you’ve gone to your first beginner yoga class. Or maybe you just got a Peloton and did their 30-minute Vinyasa flow. Or perhaps you’ve been practicing Ashtanga for years but something changed recently. I hear from yogis at all levels that something about their chaturanga is painful. Although many people begin yoga in hopes of improving their flexibility, there is also a lot of strength required in yoga practice. Chaturanga is a particularly challenging pose requiring significant muscular support to perform it correctly. Yet, it is one of the first moves you learn in many yoga practices.

READ ARTICLE

How Can Kettlebells Help You Every Day? 4 Kettlebell Exercises Fully Explained.

Posted by Activcore Physical Therapy & Performance on January 2, 2020 at 11:47 PM

In a previous post, we discussed how kettlebells allow you to replicate many of the basic movements you make in everyday life. This type of strength training helps you re-establish natural movement patterns, learn how to handle unstable loads without thinking about it, and reduce the risk of injury.

In today's post, we'll look into four kettlebell exercises that can be applied to all walks of life, whether you’re a world-class athlete or you struggle to pick up a bag of groceries.

READ ARTICLE

Should I Be Doing Squats? 4-Part Series on 'The King' of Exercises.

The squat exercise continues to have a dual identity in the realms of fitness, sports performance, and physical rehabilitation. On one hand, an exercise like the barbell back squat is in an elite category for its ability to build full body strength, especially in the legs. It has even been called the “King of exercises” by some enthusiasts. On the other hand, there is a polar opposite perspective in the industry where squatting is misconstrued as a negative exercise that increases wear and tear on the knees.

READ ARTICLE

What's the Secret to a Pain-Free Backbend? 3 Tips from a Physical Therapist

I can't claim to be an expert yogi, but I have been practicing for over a year with a fantastic instructor (shout out to Joanna Wilson). Yoga has added much value to my life. As a physical therapist and former Division 1 softball player, most of my fitness has come in the more standard forms of weight lifting and running. I also did some Pilates to build core strength and coordination after sustaining an injury of my own.

I always shied away from yoga because I didn't think I was flexible or graceful enough. But, when I started seeing clients for pain they developed in their yoga practice, I had to better understand how they were pushing themselves, and what they were experiencing in their bodies. I also had to find out why people were getting so excited to do a handstand! So I signed up for my first lesson.

Today, a year later I am still at it. After countless hours of training, I can fully appreciate the simultaneous strength, flexibility and balance required for yoga practice. This was something that was lacking from my previous fitness routines.

READ ARTICLE

The Popping and Clicking Jaw. When Is It a Problem?

Posted by Dr. Tia Totura, Physical Therapist at Activcore on November 6, 2019 at 5:15 PM

Like most joints, things pop, click, grind, and tell us we’re still alive! The jaw joint or TMJ (Temporomandibular Joint) is no different. It may start to make noises or feel differently when opening your mouth. But what are those noises? And when are they bad?

READ ARTICLE

I've Always Been Tight, Why Don't My Stretches Seem To Get Me Anywhere?

You stretch, you feel better, and then the tightness comes right back. What gives?

Many of you have been told that your upper traps are like rocks, your hamstrings are like bricks, or your calves are the tightest your trainer has ever seen. Usually these muscles also hurt. And typically the first remedy is stretching. While stretches aren't necessarily harmful, there is a reason why you would seek out a physical therapist for help. You're still in pain even though you've been doing your stretches regularly. But why?

It all comes back to balance. Your body requires balance in many dimensions. You need balance between your left and right sides. You need balance between your core and extremities. You need balance from the contribution of your smaller muscles that stabilize the joints, versus your larger muscles that move the joints. You also need balance between being strong yet flexible, and being stable yet mobile.

READ ARTICLE

Now That I'm Playing Travel Baseball, Why Does My Elbow Hurt When Pitching?

First, there is a lot of evidence showing that pain on the inside of the elbow is only becoming more common in baseball players, particularly pitchers. So, you’re not alone here. The elbow has several structures that become irritated with overhead throwing:  the wrist flexor tendons, the ulnar collateral ligament (UCL), and the ulnar nerve. The set of symptoms you have will vary depending on which of these structure is irritated, but all will create pain on the inside of the elbow that gets worse with throwing.

We never want to see a trend of increasing injury rates, so let’s unpack what might be going on here. There are a few main reasons why you are experiencing elbow pain...

READ ARTICLE

5 Reasons to See a Physical Therapist if You’re an Overhead Athlete

Have you ever wondered: What does a physical therapist actually do? Aren’t they just for people who have had surgery? Don't they just do massage? How can they possibly help me with my overhead sport? These are some of the questions we hear all the time from athletes.

Well, let's clear this up. Physical therapists are movement experts who optimize quality of life through prescribed exercises, hands-on care, and patient education. Some physical therapists pursue advanced specialization in helping athletes with overhead sports, like volleyball, baseball, tennis, swimming, gymnastics, and track & field events.

READ ARTICLE

Why Should I Add Kettlebells to my Workout Routine?

Posted by Activcore Physical Therapy & Performance on October 3, 2019 at 12:23 AM

Kettlebell training involves basic, fundamental movements that mimic many of the movements you make in everyday life, such as carrying uneven loads, bending over, squatting and getting up off the ground. Some kettlebell exercises are explosive movements (ballistic), while others are slow and deliberate (grinds).

The beauty of kettlebells is that they support all fitness goals or activities and conflict with none. They make your body stronger and more resilient while reducing the risk of injury.

READ ARTICLE