Physical Therapy in Kansas City

What is Blood Flow Restriction training and how could it benefit you?

Blood flow restriction (BFR) training is a method in which arterial blood flow is partially restricted resulting in a decreased oxygen supply for the affected muscles. Research indicates potential benefits of BFR training include increasing muscle mass, strength, and endurance all while exercising under a relatively lower resistance. By loading the muscles in an environment of decreased oxygen and increased pressure, the musculature is forced to adapt and improve. The possibilities for BFR training are very exciting and can carry over into many populations including post-op cases with weight bearing restrictions as well. Getting to train the muscle with low impact activities while using BFR is a great way to get ahead of the curve with your post-op recovery.

The bicep curl is a fantastic way to help address anterior shoulder stability. In fact, part in the bicep inserts directly into the labrum of the shoulder directly so training this muscle effectively is a great way to help address possible clunking or popping in the shoulder.

Push-ups: These are a fantastic exercises for developing anterior shoulder stability within the pectorals and anterior deltoid but also posterior stability within the triceps. It’s a functional plyometric exercise that your body will learn to love with time. Start with 10 push-ups a day and work up to 50 if you can!

Isometric Kettlebell Shoulder Press: This exercise is a fantastic way to activate your rotator cuff, posterior deltoid, and rhomboids. Far too often do we find ourselves in poor shoulder posture throughout our day with shoulders rounded and sagged forward. This exercise helps keep those shoulders pulled back and your posture in a more neutral position.

Barbell Overhead Press: This is one of the most functional exercises out there for shoulder stability in general. It does a great job of forcing the entire shoulder to work as a unit to accomplish this movement. The rotator cuff, deltoids, pectorals, lats, and tricep are all working in unison which is a great way to train your shoulder. If the movement is painful then go with lighter weight!

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💥 Patellofemoral Pain 💥

Patellofemoral pain is a fancy name for pain coming from the joint created by your kneecap and femur. It can also be called “runner’s knee” and is a very common injury in athletes. Often times, it is due to underlying issues such as overactive quad muscles and weak glutes. One of the most effective interventions for this is increasing your glute strength. When you are able to engage muscles other than your quads, it takes the load off of the front of your knee.

These 3 exercises are great for glute activation and would be awesome warmups before participating in your sport or activity that gives you pain.

Band walks can be completed with an elastic band around the ankles. Keys are keeping your toes facing straight forward, and maintaining tension on the band the whole time.

For the step ups, the most important thing to remember is transferring your weight onto the heel of the foot that is on the step. When your weight is through the heel, the hips are engaged. The hamstring and glutes should be the main drivers of this activity, if you feel too much quad activity then shift your weight further onto the heel of the stance foot.

Know someone suffering from patellofemoral pain? Tag them in the comments 👇 so they can give these warmup exercises a try!

#fitmjc #betterthanbefore #runnersknee #runnerskneerecovery #patellofemoralpain #physicaltherapy #physicaltherapist #chiropractor #chiro #kneerehab #warmupexercises #kcrunners #kcfitness ...

☀️ What an incredible weekend! ☀️

As a proud sponsor of the WIN for KC Women’s Triathlon & Duathlon, we spent our Saturday morning cheering on the participants and assisting with their recovery after the race. 😎

🏊‍♀️ 🚴‍♀️🏃‍♀️

Here at F.I.T. we absolutely love the opportunity to work with athletes of all levels. We specialize in techniques such as ART, Graston, Dry Needling, FAKTR, and IASTM that allow you to recover quickly and more efficiently.

This not only speeds up your recovery but allows you to train more effectively and reach your fitness goals in a shorter amount of time! 💪

If you’re an athlete who has plateaued in your fitness journey, it could be due to sidelining your recovery. If this is you, click the link in our bio to get started on your journey to #betterthanbefore.

#fitmjc #physicaltherapy #chiropractor #recovery #physicalrehab #kcrunningclub #kcfitness #winforkc #winforkctri #swimbikerun #dryneedling #graston #physicaltherapist #fitness ...