Matrix Physio Spinningfields

20/06/2023

Exited for this to come together 🙏🏻✌🏻

02/03/2022

21/01/2021

🍣🏋🏻‍♀️Sushi Roll Squats🏋🏻‍♀️🍱
🦿🦿Fix Patella Tendon Pain!🦿🦿
This exercise has always been a go to for me for patella tendon or patello-femoral stability issues.
The instability of the roller forces the athlete to complete higher time-under-tension, focusing on control and alignment.
Tendons adapt better when time under tension is maintained, emphasising eccentric phases of the squat to help appropriately lengthen and load the patella tendon.
This is also a great drill for athletes of all capabilities to develop spacial awareness of 'knee over toe' alignment while squatting. This can be done as an activation drill prior to empty sets on leg days!
Great for rehab of:
🤕 Patella tendon Pain.
🤕 Patella Tracking issues.
🤕 Quad tears.
🤕 Ligament Injury (ACL/PCL particularly)

14/01/2021

🦖🦖 T-Rex Walks 🦖🦖
For Patella Tendon, and other anterior knee pain!
Tag a friend who's knees have been suffering during lockdown 4.0
When tolerance of large compound movements like ass to grass squats and lunges aren't possible. This is a great way to load the quadriceps and patella tendon in a more dynamic setting than straight wall sits. By improving isometric capacity we hope to help the affected tissues cope with load prior to return to these more movement demanding exercises such lunges and jumping.
✅ Great warm up drill to get tendons primed
✅ Perfect Super-set post legs routine to smash them Quads!
🚨Reps and Sets 🚨
- 10m x 3 sets.
- The key is maintaining the fixed knee flexion and not walking.
This exercise is great in the treatment of:
🤕 Patella Tendon Injury.
🤕 Quad Strain (late).
🤕 Knee Arthroscopy (late).
🤕Ligament Sprain (ACL/PCL/ LCL/ MCL).
🤕 Patello-femoral tracking pathology.
Tag someone that needs to see this!

15/12/2020

🙏🏻🙏🏻This is What Physio is all about !🙏🏻🙏🏻

26/11/2020

🏋🏻‍♀️🎾 Swissball Sissy 🎾🦾
Most People see a swissball and think that’s must be easy! You are WRONG.
This is a great way to nail the eccentric capacity and build strength in the Quads.
The perfect thing about using the ball is it removes some of the balance component typically required in a traditional sissy squat, allowing the main focus to be around the load through the Quads.
I find this really helps with athletes looking to improve Vert height or kicking distance. Any extreme eccentric work is great at improving how much force we can store in these springs!
🚨Reps and Sets 🚨
- 8-10 reps
- Try changing the tempo to suit requirements for speed or strength.
This exercise is great in the treatment of:
🤕 Patella Tendon Injury.
🤕 Quad Strain (late).
🤕 Knee Arthroscopy (late).
🤕Ligament Sprain (ACL/PCL/ LCL/ MCL).
🤕 Patello-femoral tracking pathology.
Tag someone that needs to see this!

19/11/2020

🏋🏻‍♀️🍑Glute Gas Pedals 🍑🏋🏻‍♂️
Great running drill to increase glute A’s for Hip stability
Great to replicate functional recruitment of glutes during stride movements
I find this really helps with athletes struggling with cadence or stride length development!
🚨Reps and Sets 🚨
- 10-15 reps activation
This exercise is great in the treatment of:
🤕 Hip Impingement.
🤕 GT Bursitis (of Hip).
🤕Labral repair
🤕Ligament Sprain (ACL/PCL/ LCL/ MCL).
🤕 Femoral Acetabular Impingment.
Tag someone that needs to see this!

14/11/2020

🏋🏻‍♀️🍑Glute Blaster 🍑🏋🏻‍♂️
Do your hips drop when you run? Tag someone that needs to see this!
I’ve seen this a lot during gait analysis of clients as more people return to running in lockdown 2.0.
Glute med is in control of pelvic orientation during running. As one leg swings through to create a stride length, the opposite side must maintain the pelvis in a horizontal position to stop the hips from dropping. This dropping creates a shorter stride length due to a lower position, but also increases shunting forces into the hip joint.
This drill helps to queue these muscles into firing. It’s a great activation drill or glute finisher🍑.
‼️Rules‼️:
1️⃣ Push the ball into the wall at ALL times
Keeping pelvis horizontal.
2️⃣ Squat as low as you can maintaining this horizontal position.
🚨Reps and Sets 🚨
- 10-15 reps
- Or try for 30 seconds!
This exercise is great in the treatment of:
🤕 Quad / Hamstring/ Groin strain.
🤕 Hip Impingement.
🤕 GT Bursitis (of Hip).
🤕Labral repair
🤕Ligament Sprain (ACL/PCL/ LCL/ MCL).
🤕 Femoral Acetabular Impingment.

Tag someone that needs to see this!

31/10/2020

🏋🏻‍♀️🍑Side Lying Glute circle🍑🏋🏻‍♂️
Calling all B***y Builders 🤣🤣
This variation on a hamstring curl forces the glutes and hamstring to simultaneous force the ball into the wall, and hold the leg in raise position. This double whammy nails the posterior chain and is a great drill for runners! It’s a great all rounder as a stand alone or glute finisher🍑.
‼️Rules‼️:
1️⃣ Push the ball into the wall at ALL times.
2️⃣ Slide knees into chest with hip in 5-10 degrees of abduction.
🚨Reps and Sets 🚨
- 10-15 reps
- Or try for 30 seconds!
This exercise is great in the treatment of:
🤕 Quad / Hamstring/ Groin strain.
🤕 Hip Impingement.
🤕 GT Bursitis (of Hip).
🤕Labral repair
🤕Ligament Sprain (ACL/PCL/ LCL/ MCL).
🤕 Femoral Acetabular Impingment.

Tag someone that needs to see this!

10/10/2020

Saturdays are best spent with Family outside the clinic. Let’s see if my number 1 fan appreciated some of my physios skills.

29/08/2020

🏋🏻‍♀️Active Arch Squats🏋🏻‍♀️
💥Are you looking to increase your lower limb stability in your squat?
☄️Add inches to your vertical Jump?!
The aims of this drill are primarily to increase the ‘active’ stability of the arches. The gap in the plates forces the athlete to contract the intrinsic muscles of the feet to create a stable bridge to anchor this movement.
By increasing the efficacy of the foot to create a rigid fulcrum, we get a higher energy return on ascension of movement. This is particularly important in jumping sports. A ‘passive’ foot causes the arches to drop and slouch, causing a leak of energy from the eccentric phase of the squat.
💡This is a great specific drill for anyone who’s: 💡
⛹🏻 Basketball / Volleyball or Jumping!
These work amazingly with rehabilitation of:
🤕 ‘Flat feet.’
🤕Achilles tendonopathy (mid).
🤕 Planter fasciiopathy.
🤕Calf Strain.
🤕Patello-femoral dysfunction
🤕Patella Tendonopathy. (Mid)
Tag your training buddy with glass feet! t