Step Up Physiotherapy

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Step Up Physiotherapy

Physiotherapist
Offering:
Rehab/prehab, with a range of treatment modalities to treat musculoskeletal issues. Make moves. Lift. Pull. Push �

13/07/2021

Very proud of my client progression, killing the game as usual

Having been limited with lifting due to low back pain for nearly 3 years, especially with squats, deadlifts and oly lifting - to being able to PB a front squat at 160kg with no limitations is remarkable

If your looking to get results like these, with your strength and mobility then please get in touch

Make moves. Lift. Pull. Push 💪🏾

11/07/2021

🤦🏾‍♂️😅

To be fair, I use to be one of these idiots in the past, but very soon realised ‘what a load of bollocks’

Don’t be lured in by this trap

We work in complex ways and move very differently when exposed to external loads compared to non-challenging stimulus

And this too, being very different individual to individual

We all have multiple variations and optimal movement patterns which are unique to that individual

Which can all be challenged and alter the outcome due to multitude of factors such as LIFE….

Therefore generalising certain ‘postures’ and ‘specific patterns that need to be instilled before your given movement should be executed’ is damn right far-fetched

Move as you want to, adjust the load to meet your capacity and see that load increase over time as will your global capacity and tolerance for that demand

Make moves. Lift. Pull. Push 💪🏾

08/07/2021

Complexity is the name of the game these days.

We often tend to over complicate exercises/routines in an attempt at improving strength, power or a means to overcome and manage pain.

Exercises such as squats on a bosu ball or a Swiss ball overhead press are all examples of ludicrously insane drills that are being promoted but are in no way a means to improve strength or gain muscular hypertrophy. Nor is it a way to improve “core strength” in order to “stabilise your spine better” to help resolve back pain.

Rather than “complex” exercises such as the ones mentioned above, it is just the basics that is needed. Getting good and progressively loading with the right intention and intensity will have a more productive approach.

However, at times the need for “complex” drills might be necessary such as post injury to help establish neuromuscular control and awareness or if looking to join a circus 🎪.

So.....do you bosu ball squats? 🤔😏

Make moves. Lift. Pull. Push 💪🏾

01/07/2021

“How much you bench bro?”

“I want to get really strong really fast!”

Are just some examples of comments I hear from clients/patients and gym users

See, it’s all well and good working towards getting “strong” but matters least if it is not sustained over time to assist in later years….

….where it might matter more when trying to deal with and improve quality of life

As we grow older, we tend to lose muscle mass and function, known as age related sarcopenia, at which, the rate will increase as age increases

Leading to many ill-fated moments such as increased risk of falls and decreased quality of life

So, as good as lifting your PB must feel, it most likely is not an optimal way to achieve longevity

Look at a well designed program, that looks at overall conditioning aimed at your long-term journey rather than a 8 to 12 week program focused purely on ‘getting as strong as possible’ OR ‘as lean as possible’

Chose longevity OVER that “yeh I once lifted 300kg” moment

To say “yeh I still lift 300kg and going strong” 👊🏾

Make moves. Lift. Pull. Push 💪🏾

28/06/2021

How many times have you been told to stop doing a certain exercise/activity because “it is bad for you” and “it will make your pain worse”?

Had a few conversations with clients/patients over the last few weeks regarding pain and activity levels

And a similar trend emerged in all conversations, that their previous experiences with other therapists had led them to reduce their activity levels and to some degree stop exercises and certain daily chores such as gardening

Now, at times, stopping a task might be needed such as in an acute flare up, but even then it most likely is not the best option

It makes no sense to stop in order to get de-conditioned, making it much harder to get back into that activity or task for when things do settle (and they will settle with time)

It makes more sense to continue with your exercises/activities but consider modifications to suit current levels and to work within acceptable levels of pain/discomfort to help build tolerance & capacity

So next time someone tells you to stop doing an exercise, just politely tell them to p**s off

And

Make moves. Lift. Pull. Push 💪🏾

26/06/2021

Just because your in pain does not mean that you are weaker and that area needs to be strengthened

Pain can limit range and also inhibit force output resulting in a false outcome

A force assessment can be a nice way to compare strength deficits side to side and can highlight limitations but MORE importantly give someone the confidence that it is ok to work and apply force in those positions without any further aggravations, thus leading to improved self efficacy and granting them permission to return back to ‘as normal’ of a routine as possible

Above, working with .run.fitness to show current levels and to set a starting point on his shoulder recovery which has been ongoing for almost a year

Using drills to create awareness, initially desensitise irritated structures and finally optimising positions to have a favourable outcome with exercises once feared

There is usually always a way to work around your symptoms

Make moves. Lift. Pull. Push 💪🏾

21/06/2021

😅

Maybe not all are like this…….

But with stories that I’ve heard, it still surprises me that the above is a common theme in ‘some’ clinics

There is always that dependency that is seen between the therapist and patient resulting in multiple visits, when in theory not many are needed

My intention is not to cause any uproar or be controversial but more to raise awareness that therapists play a vital role in educating and giving the patient the reassurance & confidence & the relevant skills needed to manage their symptoms without becoming dependent

Help Smithers out, point him in the RIGHT direction‼️

Make moves. Lift. Pull. Push 💪🏾

15/06/2021

I feel like the recent influx of “mobility training” in the “mobility world” has somehow created a dependency and belief that specific drills are needed in order to have an effective or efficient workout

For example, increase in hip internal or external rotation is needed before you can have a productive squat - INSTEAD, identifying restrictions and modifying movements to suit current limitations while continuing with consistency with movements looking to improve i.e. squat frequently to improve your squats will most likely be more beneficial

Mobility drills prior to your sessions will not improve the numbers you shift, it might increase global awareness but is not specific to your task

It most likely is a waste of time - time that can be better utilised with specific movement prepping and programming exercises that engage and expose multiple joints thus reducing time needed to improve joint function

Now, there is nothing wrong with mobility drills and at times might be needed, but most likely is not needed as frequently suggested by some

So, if mobility drills make you feel good then continue, but know that it is not needed, be more specific and practice the actual drill looking to improve and modify movements as needed to improve efficiency within that pattern

Be specific and consistent to the task

To learn more, come try out our strength 101 classes & movement & mobility classes

Make moves. Lift. Pull. Push 💪🏾

13/06/2021

Had a conversation recently with a patient who insisted on using kinesiology taping in order to work through their symptoms

Although, I am all up for working around pain, and modifying movements to overcome restricted patterns, this approach only works well if the general basics are addressed first

Basics such as looking at sleep quality, nutrition, hydration, activity levels, minimising over-training will most likely have more of a positive response then using something like taping or foam rolling or mobility drills to help reduce and mask the symptoms

(Nothing wrong with taping before someone pipes up, just not ideal and needed in most situations but at times might provide the right stimulus for some individuals)

Make moves. Lift. Pull. Push 💪🏾

10/06/2021

Knee pain can be very frustrating and usually results in individuals stopping activities/tasks due to fear of making symptoms worse

Although knee pain can be very debilitating, there is almost always a way to overcome this and get back into participating in favourable activities

Don’t let knee pain be the reason you stop squatting (swap squatting for any desired activity)

Our Movement & Mobility classes and Strength 101 class/program are designed to help you understand your symptoms and how to improve your current capacity

Get in touch to register for the classes

Make moves. Lift. Pull. Push 💪🏾

Address

Unit 4, Spindle Court, Spindle Way
Crawley
RH101AX

Website

http://www.stepupphysiotherapy.com/

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