Kia Ora ! from NZ this is hands down the most concise ,easy to understand explanation and solution of how to treat one of the slowest to heal injuries I’ve ever had ,6 months and it still hasn’t resolved,We are now trying shock wave therapy fingers crossed,i definitely will be incorporating all your tips especially the lengthening holds ,absolutely brilliant !
I am not a therapist and thus I keep making mistakes while exercising muscles, but now I understand the benefits of stretching and contracting the muscles in an appropriate degree to regain their whole functionality. This video is very comprehensive and helpful to me.
This is gold. Thank you so so so much. Can’t get enough of your videos. Could I ask if wall sits and single straight leg raises are good for patella femoral syndrome. 😍
Yes, you just keep the foot stable in neutral with a band around it and then instead of turning the foot you move the leg so that the band pulls on the foot but you don't allow the foot to move.
Brilliant video - thanks! I feel like I actually understand the idea of isometric training now. If you are doing the bridge holds for high hamstring tendinopathy rehab, would you do them 2 or 3 times every day?
You mention pain being a limiter but wondering if soreness can be a limiter as well. I understand that you want to increase the strength of a sore or strained muscle without making it worse but I find that to be tricky at times. Can you do a video on this fine balancing act?
Awesome, however i have been taught that pain range between 1 - 3/10 is an ok and actually beneficial range as the brain recognises this and will help with the healing process, above this will make matters worse ideally to start 1/10 or 2/10 and does not pregress through the hold phase and if after the session you have a slight more pain than started then as long as dissapaited within 12-24 hours all is working well on on a good re hab path.
It depends on what type of injury you are rehabbing. If it is a tendon - yes, what you describe is perfect. If it is a new muscle tear or stress fracture, then no, that is not OK - for those the rehab must be pain free or 1/10. And if you are not injured, then exercise should not cause actual pain - just that feeling of muscles working. So, basically you need to understand what injury you are dealing with and how that tissue typically heals to understand what pain levels might be OK or not.
Hi! I got a pec tore and its now been 3 month after injury. Doctor told me that is was just a muscle strain but it still hurts when i do bench press too much weight. How do i know if the injury is fully healed and how do i know which weight i should train at bench press. I have trained bench normally 120kg 5x5. How often should i increase weight on bench. I do no 70kg bench...
We'll put it on the list, but you may find these articles useful: ACL exercise: www.sports-injury-physio.com/post/torn-acl-exercises ACL surgery - can you get better without: www.sports-injury-physio.com/post/anterior-cruciate-ligament-acl-injury-should-i-have-surgery-or-not
Not really - eccentric refers to when a muscle lengthens under load. With isometrics you want to hold it still. So you hold the position in different ranges of movement but you can get to that range through either an eccentric or concentric movement. Take a squat for instance - you can get to the same range either by lowering down into it or by lifting up when you're sitting on a box. So don't think of it in terms of eccentric vs. consentric - just look at what range of motion you're holding it in. Inner range is easier than outer range etc.
Hey Maryke, such amazing informative videos!!. Where have you been all my life!!🤣😂 En nogals n Suid Afrikaaner to top it all off!! I am a Pilates teacher and PTA and I think you are a great teacher!! Thank you so much for sharing these videos. I will contact you via your email address. 😃👍
Thank you for the kind words! No need to get on a plane, though - we do video consultations with patients all over the world. More info here, if you're interested: www.sports-injury-physio.com/
@@SportsInjuryPhysioi really want to talk with yall but my native languech is not english but i can still understand u very well and talk and express myself but im wondering how ut will affect the diagnose even tho im sure what i have
At what point can we go from isometric to isotonic? From the start? And in isometric excersie is it normal to start with for exmplae 1 set of isomtric holding for 3-5 sec or even 1-3 at the start daily or that is too low?cuz like u said we need to work with what we can tolrance and cuz us pain but idk
It really depends on your situation - some people never have to do isometrics or isometrics make their pain worse, so they start with isotonics. You usually start with the upper level of what you can tolerate - if that is 30sec then that is it - but if your injury is super easy to flare up, I would opt to start testing very small amounts and build rather than jump in with large because you need to first understand the delayed pain response.
you surely deserve bob&brads slogan with the difference:
"...best physio in the internet"
😂👍
I have watched a series of these video and I would just like to say thank you - they are so informative.
Kia Ora ! from NZ this is hands down the most concise ,easy to understand explanation and solution of how to treat one of the slowest to heal injuries I’ve ever had ,6 months and it still hasn’t resolved,We are now trying shock wave therapy fingers crossed,i definitely will be incorporating all your tips especially the lengthening holds ,absolutely brilliant !
I am not a therapist and thus I keep making mistakes while exercising muscles, but now I understand the benefits of stretching and contracting the muscles in an appropriate degree to regain their whole functionality. This video is very comprehensive and helpful to me.
Glad you found it helpful!
Thank you a lot! I was looking for isometric exercises for legs and glutes! You are precious! Love from Italy!
So glad!
This video is gold ❤
Hi Maryke, can you suggest a few isometric exercises for glute tendonitis and hip bursitis thank you - your videos are exceptionally good
This is gold. Thank you so so so much. Can’t get enough of your videos. Could I ask if wall sits and single straight leg raises are good for patella femoral syndrome. 😍
Your knowledge is very impressive.
Wonderful human! Thanks 💪👍😍
I appreciate that!
What a great vid thanks well explained and demo'd
Glad it was helpful!
Very good vid. Great easy explanation. Thanks
Glad it was helpful!
I don t have enough words to thank You, Maryke,, for all this knowledge! God bless You!
Thanks. It's very useful!
Great advice as always 👍
Thanks. Can you do it for tibialis posterior and anterior tendinitis?
Yes, you just keep the foot stable in neutral with a band around it and then instead of turning the foot you move the leg so that the band pulls on the foot but you don't allow the foot to move.
Brilliant video - thanks! I feel like I actually understand the idea of isometric training now. If you are doing the bridge holds for high hamstring tendinopathy rehab, would you do them 2 or 3 times every day?
You mention pain being a limiter but wondering if soreness can be a limiter as well. I understand that you want to increase the strength of a sore or strained muscle without making it worse but I find that to be tricky at times. Can you do a video on this fine balancing act?
Marijke is really good!!
Can anklets be used as weights to increase the difficulty in the one leg bridge? Thank you very much ❤
It works better to place the weights across the pelvis as that is the part that directly loads the glutes.
Thank you
Awesome, however i have been taught that pain range between 1 - 3/10 is an ok and actually beneficial range as the brain recognises this and will help with the healing process, above this will make matters worse ideally to start 1/10 or 2/10 and does not pregress through the hold phase and if after the session you have a slight more pain than started then as long as dissapaited within 12-24 hours all is working well on on a good re hab path.
It depends on what type of injury you are rehabbing. If it is a tendon - yes, what you describe is perfect. If it is a new muscle tear or stress fracture, then no, that is not OK - for those the rehab must be pain free or 1/10. And if you are not injured, then exercise should not cause actual pain - just that feeling of muscles working. So, basically you need to understand what injury you are dealing with and how that tissue typically heals to understand what pain levels might be OK or not.
@@SportsInjuryPhysio sorry should have said tendons, for me it's patella tendonopapthy.
Hi! I got a pec tore and its now been 3 month after injury. Doctor told me that is was just a muscle strain but it still hurts when i do bench press too much weight. How do i know if the injury is fully healed and how do i know which weight i should train at bench press. I have trained bench normally 120kg 5x5. How often should i increase weight on bench. I do no 70kg bench...
Do make video on acl
We'll put it on the list, but you may find these articles useful:
ACL exercise: www.sports-injury-physio.com/post/torn-acl-exercises
ACL surgery - can you get better without: www.sports-injury-physio.com/post/anterior-cruciate-ligament-acl-injury-should-i-have-surgery-or-not
So hold the isometric in the eccentric phase of the movement?
Not really - eccentric refers to when a muscle lengthens under load. With isometrics you want to hold it still. So you hold the position in different ranges of movement but you can get to that range through either an eccentric or concentric movement. Take a squat for instance - you can get to the same range either by lowering down into it or by lifting up when you're sitting on a box. So don't think of it in terms of eccentric vs. consentric - just look at what range of motion you're holding it in. Inner range is easier than outer range etc.
So how do i know that i train safely chest and dont re tore it?
Legend
Hey Maryke, such amazing informative videos!!. Where have you been all my life!!🤣😂 En nogals n Suid Afrikaaner to top it all off!! I am a Pilates teacher and PTA and I think you are a great teacher!! Thank you so much for sharing these videos. I will contact you via your email address. 😃👍
Great therapist! I’ll renew my passport and fly over.
Thank you for the kind words! No need to get on a plane, though - we do video consultations with patients all over the world.
More info here, if you're interested: www.sports-injury-physio.com/
@@SportsInjuryPhysioi really want to talk with yall but my native languech is not english but i can still understand u very well and talk and express myself but im wondering how ut will affect the diagnose even tho im sure what i have
At what point can we go from isometric to isotonic? From the start? And in isometric excersie is it normal to start with for exmplae 1 set of isomtric holding for 3-5 sec or even 1-3 at the start daily or that is too low?cuz like u said we need to work with what we can tolrance and cuz us pain but idk
It really depends on your situation - some people never have to do isometrics or isometrics make their pain worse, so they start with isotonics. You usually start with the upper level of what you can tolerate - if that is 30sec then that is it - but if your injury is super easy to flare up, I would opt to start testing very small amounts and build rather than jump in with large because you need to first understand the delayed pain response.
Thank you.
You're welcome