Wie sind die Öffnungszeiten?

Montag 08:00 - 20:00 Dienstag 08:00 - 20:00 Mittwoch 08:00 - 20:00 Donnerstag 08:00 - 20:00 Freitag 08:00 - 17:00

theroga Physiotherapie

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Deutschland
Berlin
theroga Physiotherapie

Wir sehen uns als Begleiter auf dem Weg zu mehr Gesundheit, mehr Aktivität, mehr Verständnis, weni

26/04/2023

Tristan.

We are happy to welcome Tristan as our new team member. He will make a fantastic addition to our Theroga-Family.

17/09/2022

Unterwegs mit den Besten

15/08/2022

Trainingsprinzipien

Krafteinheiten sind ein wesentlicher Bestandteil eines umfasenden Trainings im Ausdauersport wie dem Laufen oder im Triathlon.
Aber können wir Kraft- und Ausdauertraining effektiv und effizient in einer Einheit kombinieren, oder stehen sich beide Schwerpunkte im Weg?
Wie sollte der Trainingsaufbau optimal erfolgen und wie lange sollte zwischen den Trainingsarten pausiert werden?

Die Antworten unserer Recherche:

- Kraft und Ausdauer sollten separat trainiert werden

- zuerst die Krafteinheit, dann die Ausdauer

- min. 6h Pause zwischen beiden Einheiten um konkurrierende metabolische Reizantworten zu vermeiden

- diese Prinzipien führen zur Verbesserung der Kraftentwicklung und VO2max

- Kraft ist minimiert in kombinierter Einheit bei trainierten Individuen

18/07/2022

Cadence: how many contacts do you have per minute and what does it have to do with injuries?

First of all, there is no one perfect stride rate for all runners. Differences between athletes is just as natural as a variance between different running training forms of a person. However, a higher cadence can reduce the ground contact time and thus the time duration of the ground reaction forces acting. Reducing the mechanical load can reduce the risk of injury in long-distance running and is therefore of interest to us. Even an increase of five to ten percent in stride frequency significantly changes the load on the pelvis and lower extremity.
Our tip: With average frequencies below 170 steps per minute, try to increase the frequency by 10% over a longer period of 6 months at a constant pace.

18/02/2022

auch mal hängen lassen!
Schönes Wochenende an Alle

03/01/2022

Training Error
sometimes a change of training is a good chance to reduce risk of injuries
Our New Years educational series to stay on track and reduce the risk of injuries.

Often after Christmas holidays we are starting our training with a new sense of motivation. To avoid the most common training errors we share this knowledge.

Is more better? Do you have better results with more running — or in other words does more runnings means better results?

The most common training errors according to .physio

1. to much to soon, to quickly!
- to high increase of training volume, frequency, speed, intensity, often all at once

2. to much high intensity training
- pushing harder in every session does not lead to success
- in endurance sports, building up capacity with low intensity often and more less high intensity (80%-20%rule could be a good guide for beginning)

3. poor training schedule
- not using a systematic training approach

4. rapid return after a break or injury
•come back nice, easy and build up mileage slowly again

5. training is not individualised
- comparing ourselves to much to others in training
- not reflecting ones capabilities, environments, circumstances, previous injuries, work and what’s going on in our lives

6. inadequate recovery
- if you want to train hard you have to recover harder
- schedule your recovery

03/12/2021

Chrissi, ein warmes und herzliches Willkommen im Team theroga. Wir freuen uns auf Deine Verstärkung, auf Deinen fachlichen und menschlichen Support und darauf unsere gemeinsame Idee von moderner Physiotherapie mitzugestalten und weiterzuentwickeln.
📷

17/09/2021

6 years at this place still

Completed our internal lecture about lower limb tendinopathy. Understanding the problems of athletes after episodes of overload, to know how tendons react and what their clinical patterns are is key. Now we’re better prepared to see you and apply the knowledge skillfully for your cases.

12/07/2021

Here we go again! You are trained, fresh and ready for an upcoming race?
The adidas Runners City Night is calling! In collaboration with we are giving away two start codes for this great 10k City Night Run on July 21. All you have to do is message us within the next 24 hours and we'll turn on the wheel of fortune.

18/11/2020

Boost your recovery
As a basic requirement for your body to adapt to your training, it needs first of all a stimulus that is strong enough to trigger a response. This reaction occurs in the phase of recovery. During this period, all physiological systems react to this strain to be better prepared for further training. The human biological system is plastic, and after stress comes adaptation, but the process of regeneration takes time, which we must respect to avoid overloading, overtraining or injury. Factors that influence regeneration and adaptation are diverse and interdependent.
1.) Active recovery like easy yoga and cycling: addresses metabolic and psychological systems, used after HITT, 10-20’ duration
2.) Massage: neural-, structural-, psychological systems, applied within 2hours, min. 10’, moderate intensity
3.) Neuromuscular electrical stimulation: neural-, psychological systems, to increase blood-flow, asap after exercise
4.) Stretching: structural- (muscle tone), psychological system, static stretching immediately after exercise, mild-moderate intensity
5.) Cold-water immersion: psychological-, neural-, metabolic systems, asap after exercise, total duration: 10-15’, temperature range 10-15’
6.) Contrast water therapy (cold-warm): psychological-, neural-, metabolic systems, asap after exercise, Cold: 10-15*, Hot: 38-40*, 5-7rounds 1-2’
7.) Compression: lymphatic-, neural-, circulatory systems, applied immediately after exercise for minimum of 60’
8.) Sleep: all systems,
Bedroom: 19-21*, dark and quiet, comfortable bed and pillow
Electronics: avoid devices, TV in bed (unless 30min before sleep)
Food and Fluid: no caffeine to late, not to much fluids before go to bed, limit alcohol)
Behavoir: good sleep routine: duration and consistency (same time go to bed and wake up) Investigate relaxation, breathing techniques
9.) Nutrition: metabolic-, structural-, psychological systems, rehydrate to 1.5x the weighed fluid loss, refuel with appropriate carbohydrate, repair with proteins

Bruckner & Khan‘s Clinical Sports Medicine, 5th Edition 2017 Recovery Chapter 13 Shona Halson & Phil Glasgow, pp 200

Adresse

Thaerstraße 28a
Berlin
10249

Öffnungszeiten

Montag	08:00 - 20:00
Dienstag	08:00 - 20:00
Mittwoch	08:00 - 20:00
Donnerstag	08:00 - 20:00
Freitag	08:00 - 17:00

Telefon

+493053083126

Webseite

http://www.theroga-physiotherapie.de/

Benachrichtigungen

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