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Day 5: Shin Splints
Constant suffering of shin splints or pain running along the inside of your legs? Try this simple exercise to strengthen the muscles that help control the rate of pronation, which may help spare other overactive muscles in your legs and feet. Simply place a loop band around your ankles and flatten your feet out and then arch your feet to load the outside and inside of your feet.🐾

#running #stretching #movement #resitancebands #betterthanbefore #shinsplints #backpain #footpain #kneepain #gluteactivation #strength #endurance #therapy #rehab #performance #FIT #chiropractic #physicaltherapy #tightness #muscles
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Day 4: Intra-abdominal Pressure (IAP)

Low back pain or tightness in hip flexors and hamstrings? Try this exercise to help deload your body and improve intra-abdominal pressure. This when done correctly will lessen the strain throughout your body. Start laying flat on the ground and bring your legs to a bent position. While filling your stomach like a canister or balloon 🎈 (360 degrees), slowly raise and lower one leg at a time. Make sure to keep your back flat against the floor, keeping a neutral spine and engaging your abdomen.

#running #stretching #movement #resitancebands #betterthanbefore #shinsplints #backpain #footpain #kneepain #gluteactivation #strength #endurance #therapy #rehab #performance #FIT #chiropractic #physicaltherapy #tightness #muscles
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Day 3: Glute medius activation Pain in the knees while running could be due to your legs crossing the midline and caving in. To address this issue, we need to strengthen and engage the gluteus medius muscle. Simply grab a ball 🏐 and get into a running stance 🏃 next to a wall. Apply pressure on the outside of your knee closes to the wall to create an abduction movement which in return will engage this underactive muscle. Focus on keeping the hip joint, knee cap and second toe in proper alignment.

#running #stretching #movement #resitancebands #betterthanbefore #shinsplints #backpain #footpain #kneepain #gluteactivation #strength #endurance #therapy #rehab #performance #FIT #chiropractic #physicaltherapy #tightness #muscles
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Day 2: Standing Calf stretch Tightness in your calves or behind your knees could possibly lead to achilles tendonitis and plantar fasciitis. To avoid this, try the standing calf stretch with your toes elevated 🚶. In order to hammer the gastrocnemius, keep your legs straight as you slowly lower your heels off the edge of a step or curb. If the tightness is lower above your ankles then we need to target the deeper soleus muscle, which when tight can lead to several issues in the feet. To target the soleus, keep the knee bent while repeating the same movement off of the elevated surface.

#running #stretching #movement #resitancebands #betterthanbefore #shinsplints #backpain #footpain #kneepain #gluteactivation #strength #endurance #therapy #rehab #performance #FIT #chiropractic #physicaltherapy #tightness #muscles
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