Below are tests, movements and other exercises to assist with reducing the risk of injury, improving movement, and building strength in the noted areas of the body. R2P can assist with custom exercise and injury prevention programs to assist with the demands of your job. Please let us know if we can provide further content or resources!
2 Locations in AA County
Annapolis: 1750 Forest Drive
- Office: 301.798.4838 x6
- Annapolis@Rehab2Perform.com
Gambrills: 983 Waugh Chapel Way
- Office: 301.798.4838 x8
- Gambrills@Rehab2Perform.com
Area Director: Dr. Jamie Schindler, DPT, SCS, CSCS
*All major insurances accepted, including Tricare, and Workers Comp Cases
RAISE THE BAR WITH US
LOW BACK
Common Injuries: Strains and Disc Herniations
Why? Exposing the back to a load or stretch that it is not prepared for (rotating aggressively, picking up something without preparation)
What can we do?
- Keep the muscles in the back and above/below that region (thoracic and hips ) flexible
- Regularly exposure of the back to forces that mimic the demands of the jog
- Seek recovery: massage, cupping, dry needling if the back is constantly sore
FLEXIBILITY
Low back: cat cow and childs pose
Hips: 90/90 hip flips
Thoracic spine: open books
STRENGTH
Deadlift regularly: pick up heavy loads | Working lower repetitions 3-5 at heavier loads for 3-5 sets
Romanian Deadlifts (RDLs) : add load to this movement | Light to Moderate
Single Leg Bridge
Core: Rotational - med ball throw
Core: Rotational - cable chop
Deadbug
SHOULDERS
Common Injuries: Rotator cuff
How? Reaching overhead to grab equipment without enough flexibility or regular exposure to this OH movement loaded
What can we do?
- Keep the muscles flexible in the shoulders and upper back
- Regularly expose the shoulders to forces that mimic the demands of the job
- Seek recovery: massage, cupping, dry needling if the shoulders are sore/tight
What PT may look like!
Flexibility: Doorway Stretch
Upper back: Thread the Needle
Load: Heavy carries - Suitcase or Farmers position
Load: Overhead Press
Load: Stability
KNEES
Common Injuries: meniscus
What? Plant and twist or landing injury to an already tight joint that puts strain on the cushion
What can we do?
- Keep the muscles flexible surrounding the knee to reduce compressive load
- Regularly expose the knee to forces that mimic the demands of the job
- Seek recovery
Flexibility: Quads - Couch Stretch
Flexibility: Hamstrings - Kickstand Reach
Strength: Quads - Split Squat, Rear Foot Elevated SS
Compression/Force Absorption: Related to ankles and basketball in the video but just as relevant for the knee
- Snap downs
- Depth drops
You may consider seeking PT when you are experiencing pain, swelling, or decreased/painful movement. All of these items can then lead to a decrease in normal ability to perform daily activities or on the job. Not only do PTs treat injury but they are movement specialists and can help determine areas of your body that may be limiting your performance. Here are some instances to consider consulting a PT:
- A new injury that occurred during an activity, often a sprain or strain
- A pain that has developed over time with no specific incident and causes discomfort during or after activity
- A constant reoccurrence of a minor injury that only slightly limits participation (ie. reoccurring ankle sprains)
- Concussion or head injury with lingering symptoms
- Post-operative care
- Inability to feel recovered after a series of practices or games
- Flexibility limiting every day activities or performance
- Seeking a movement assessment to learn areas of limitation that may contribute to future injury
Check out these free resources and educational material from ACL Programs and Concussion Care, to Female Health and other Sport Specific Videos. More content is being produced as we speak!
BE READY 2 PERFORM!
Rehab 2 Perform is a Fitness Focused Physical Therapy & Sports Rehab Company 8 locations in the DMV.
Through an Evidence Based and Modern Approach to Physical Therapy, R2P serves the Active Adult, Competitive Athlete, and those looking to be more Active by focusing on movement, functionality, and not necessarily on pain. We will have you Ready 2 Perform!
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