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Exercise_As_Medicine_, Warsaw (2026)

23/06/2024

🌟Understanding Flat Foot: Causes, Symptoms, and Solutions 🌟

🔍
Flat foot, or pes planus, is a common condition where the arches of the feet flatten, causing the entire sole to come into complete or near-complete contact with the ground. This can lead to various symptoms and affect your overall posture and movement patterns.

🔹 Types

1. Rigid: Arch remains flat whether weight-bearing or not.
2. Flexible: Arch flattens only under weight-bearing.

⁉️How it happens??

The reasons leading to flexible flat foot abnormality vary, and the most important are:

▪️Laxity of foot ligaments
▪️Muscle imbalances in the supporting muscles of the foot arch, such as functional weakness of the posterior tibialis muscle or shortening of the gastrocnemius and soleus muscles.
▪️Tibial torsion and knee valgus
▪️Obesity and high BMI
▪️Wearing inappropriate shoes

🔺️ Symptoms

🔸️Foot pain
🔸️Fatigue
🔸️Lower back pain
🔸️Headaches
🔸️Balance issues

🔶️ Consequences

▪️Knee valgus
▪️Hip misalignment
▪️Uneven Pelvic and shoulder
▪️Scoliosis
▪️Pronation Syndrome
▪️Increased risk of injuries

🌟 Do you want to Discover the benefits of corrective exercises to improve flat foot and enhance overall foot health?! Visit ExerciseAsMedicine website to learn more. 🌟

12/06/2021

So you can move your neck like this!
💡These are the main motions and you can move your neck with some combination of these motions as well.
➡️ In the next post, you will see the muscles responsible for these motions.
Stay tuned!

12/06/2021

🔹️Functional Anatomy of Neck.
🤪Why on earth talking about functional anatomy?
💡To be able to talk about *NECK PAIN* as one of the most common issues in our society, you need to know about the function and structure of the Neck.
🧑🏽‍💼Personally, regarding functional anatomy, I prefer to focus on joint motions and function. But you need to know some basics about bones and muscles as well!
🔎As you can see (and probably have already known), the 7th upper vertebrae of the spine, are called cervical vertebrae.
◾️The spine in the Cervical area arches in the same direction as the Lumbar part of the spine, Lordosis.
🤓An Interesting Fact is:
The vertebrae in this area have the widest foramen due to the highest range of motion among the whole spine. This is to avoid pressure on the spinal cord during neck motions.
◾️The next Post will be about Muscles and motions.
❗️Stay tuned!
👩🏽‍💻Content By

28/03/2021

🔹Introduction to Movement Impairment Syndrome//Part 1
📖As we have explained in our previous posts, repeated movements and sustained postures alter tissue characteristics ➡️ which eventually change the pattern of movement and, if less than ideal, can cause impairments.
🔻When movements are faulty or strength and flexibility are compromised, negative changes occur in soft tissues and in bony structures.
🔺The eventual result of injury to these tissues is Musculoskeletal Pain or a Movement Impairment Syndrome.
📍The term movement impairment syndrome (MIS) is used synonymously with musculoskeletal pain.
▪️These syndromes are defined as localized painful conditions arising from irritation of myofascial, periarticular, or articular tissues.
▪️Their origin and perpetuation are the result of mechanical trauma, most often microtrauma.
✏️Microtrauma is often ascribed to overuse, which is the repeated use or an excessive load that causes stress that exceeds the tissue's tolerance to withstand injury (Slide 2).
🔎Excessive load can occur during a single episode of performing an activity or during repeated movements.
🔎Repeated use can occur in relatively short duration, such as a single episode of throwing a ball for 1 hour, many years after the cessation of a similar activity.
You can see some of the most common MIS on Slide 3.
🔐The key to managing MIS is thorough assessment. This includes the determination of any UnControlled Movement (UCM) and a comprehensive clinical reasoning process by the clinician to evaluate contributing factors which influence the development of UCM.
You can see the link between UCM and Pain in slide 4.
🔜In the Part 2 of Movement Impairment Syndrome we will talk more about UCM.
Stay Tuned!
👩🏽‍💻Content By

23/01/2021

🔹Introduction to Static Postural Deformities
✏️In our last posts, we tried to talk about basic information that is essential to understand the human body, movement, and its complications.
Now it's time to start our journey to find out about some of the sources of our musculoskeletal pain such as Low Back Pain, Knee pain and etc.
▶️Let's start with Static Postural Deformities!
How these deformities can lead to musculoskeletal disorders and eventually the pain?!
🔹Static Postural Deformities can be decided to 2 main groups:
1. Structural Deformities
▪️Mainly congenital
▪️Hard or impossible to treat with exercise
▪️Exercise therapy is focused on reducing the symptoms and secondary deformities
2. Functional Deformities
▪️Mainly because of sustained posture or repetitive movements.
▪️Treatable by Corrective Exercises
In slides 2 to 4 you can see some of the most common Postural deformities.
🧐Let us know which one do you think you have?
🔎When our common posture is defected by any reason e.g. sustained posture or repetitive movement, the joints and bones placement will change.
📐From the biomechanical point of view, the displacement of the skeletal system indicates the displacement of the COM and the LOG (Slide 5).
A change in the LOG direction causes a change in the direction and amount of force applied to the joints, which changes the torque applied to the joint.
📝In summary:
🔻Postural deformities cause

➖Changes in forces and torques on the joints
➖ Changes in muscle patterns and synergies
➖ Create muscle imbalance
➖ Limit range of motion and
➖ Changing movement patterns and replacing compensatory movements
🆘All these can lead to pain!

👩🏽‍💻Content By
✳️In the future posts, we will talk about each deformity definition and treatment.
So Stay Tuned!

23/01/2021

🔹Introduction to Static Postural Deformities
✏️In our last posts, we tried to talk about basic information that is essential to understand the human body, movement, and its complications.
Now it's time to start our journey to find out about some of the sources of our musculoskeletal pain such as Low Back Pain, Knee pain and etc.
▶️Let's start with Static Postural Deformities!
How these deformities can lead to musculoskeletal disorders and eventually the pain?!
🔹Static Postural Deformities can be decided to 2 main groups:
1. Structural Deformities
▪️Mainly congenital
▪️Hard or impossible to treat with exercise
▪️Exercise therapy is focused on reducing the symptoms and secondary deformities
2. Functional Deformities
▪️Mainly because of sustained posture or repetitive movements.
▪️Treatable by Corrective Exercises
In slides 2 to 4 you can see some of the most common Postural deformities.
🧐Let us know which one do you think you have?
🔎When our common posture is defected by any reason e.g. sustained posture or repetitive movement, the joints and bones placement will change.
📐From the biomechanical point of view, the displacement of the skeletal system indicates the displacement of the COM and the LOG (Slide 5).
A change in the LOG direction causes a change in the direction and amount of force applied to the joints, which changes the torque applied to the joint.
📝In summary:
🔻Postural deformities cause

➖Changes in forces and torques on the joints
➖ Changes in muscle patterns and synergies
➖ Create muscle imbalance
➖ Limit range of motion and
➖ Changing movement patterns and replacing compensatory movements
🆘All these can lead to pain!
❇In the future posts, we will talk about each deformity definition and treatment.
Stay Tuned!
👩🏽‍💻Content By

06/01/2021

🔹Introduction to Nervous System
🤔How we are able to move? Muscle Contraction? How does it happen?
To answer these question we need to know about another human body system: Nervous System.
📍The nervous system is the highly complex mechanism in our bodies that controls, stimulates, and coordinates all other body systems.
▪️As outlined in Slide 2, it can be divided anatomically into
✔the central nervous system (CNS) and which includes the brain and spinal cord;
✔the peripheral nervous system (PNS), which includes nerves outside the spinal cord;
✔Another part of Nervous System is the autonomic nervous system (ANS), which controls mostly visceral structures. The subdivisions of the ANS are the sympathetic and the parasympathetic nervous systems. These operate as a check-and-balance system for each other. The sympathetic system deals with stress and stimulation and the parasympathetic system deals with conserving energy.
🔎We will provide a fairly brief introduction of the CNS and PNS as they affect muscle movement.
🔬The fundamental unit of nervous tissue is the neuron (Slide 3).
▪️Each neuron contains a cell body from which extends a single process, called an axon, and a variable number of branching processes, called dendrites. The term nerve cell is synonymous with neuron and includes all of its processes (dendrites and axons).
➡️ So here how it works (Slide 4): Cross section of spinal cord. Note the sensory neuron going into the cord, the motor neuron coming out, and the interneuron connecting the two neurons.
On slide 5 you can see the general innervation levels of major muscles. For mor detailed information stay tuned and check our Stories.
👩🏽‍💻Content By
📚Check the references highlights for more information.

31/12/2020

🔹Muscle Imbalance, What is it and Why is it important?
📍Muscle imbalance is conceptualized as an impaired relationship between muscles prone to tightness or shortness and muscles prone to inhibition (Janda 1964).
➡️This neurologically mediated response is seen in specific groups of muscles prone to tightness and weakness. The pattern of neurological imbalance is based on neurodevelopment of the tonic and phasic muscle systems (Janda 1978).
🔎Tonic and Phasic System (Slides 2- 4):
The tonic system is the first used by the human body, as it is responsible for maintaining the fetal posture in newborn infants.
🔎The phasic system soon is activated as the infant learns to lift her head for visual orientation.
The fundamental differences between these two systems are the basis for Janda's functional approach to muscle imbalance.
❗In general there are various factors that according to the muscle system category may lead the muscle to tightness or weakness. You can see these causes on slides 5 and 6.
📍Now Let’s see why it is Important:
🔦We know that Muscles must be able to respond to a variety of simultaneous factors such as gravity, repetitive movement, and upright posture.
🔦On the other hand Muscles are influenced by both neurological reflexes and biomechanical demands; therefore, muscles can be considered to be a window into the function of the sensorimotor system.
📈Therefor is not surprising that researches approve, Muscle Imbalance which is appears like decrease in agonists tone while increase in antagonists is associated with Chronic Muscle Pain. And that’s one reason “Muscle Imbalance” is important for us!
👩🏽‍💻Content By
📚Check the references highlights for more information.

14/12/2020

🔹Introduction to Movement System
🕺The human movement system is a physiological system of the body that produces motion of the body or its component parts, or the functional interaction of the structures that contribute to the act of moving.
🔎As depicted in Slide 2 , the physiological actions of other body systems combine to compose the movement system, with biomechanics playing an important role as the interface among the skeletal, muscular, and nervous systems.
🗂Muscular and Skeletal systems are considered as "Base Systems" and Nervous system as the "Modulator" while Cardiovascular, Pulmonary and Metabolic systems are the main support systems for our movement system.
▪️The relative width of the arrows indicates amount of contribution. The arrows in both directions indicate that not only do these systems produce movement but that they are all also affected by movement.
✔Here how it works in easy way:
- Muscles are the ACTIVE COMPONENTS of this system and Bones, Joints, Tendons and Ligaments are the PASSIVE COMPONENTS.
- The term MODULATOR is used to emphasize the regulator activity of the nervous system. Besides the role of modulating muscular activity, the nervous system also plays a role in the PSYCHOLOGICAL aspects of movement.
- On the other hand SUPPORTING SYSTEMS do not contribute directly to movement, but as indicated by the term SUPPORT, they provide the nutrients and substances required for maintaining the viability and health of those systems that do directly produce movement.
📍So all these systems should be capable enough and be integrated correctly to produce a controlled and correct movement.
👩🏽‍💻Content By
📚Check the references highlights for more information.

05/12/2020

🔹Introduction to Static Posture
📍One of our Focuses in is helping you to have appropriate "Posture".
So first we need to know what do we mean by the word "Posture"?
▪️In general, posture is the position of your body parts in relation to each other at any given time.
▪️Posture can be static, as in a stationary position such as standing, sitting, or lying. It can be dynamic as the body moves from one position to another.
👫So when we talk about "Static Posture" it is not just about "Standing Posture"! It's about our Posture in any Static Position (Sitting, Laying Down or Sleeping).
💡Posture deals with alignment of the various body segments. These body segments can be compared to blocks. If you start stacking blocks, one directly on top of the other, the column will remain relatively stable.
But we should remember that there is no "Standard Posture" that you can stay for long time and it's SAFE! The SAFE Posture is the one that you change it time to time (max 20 to 30 minutes).
🔎Standing Posture (Slide 4&5)
Assessing a person’s posture can be done most accurately with the use of a plumb line suspended from the ceiling or a posture grid behind the person as a point of reference.
‼️We will talk about Posture of each and every segments in details in close future so Stay Tuned!
🔎Sitting Posture
Good postural alignment while sitting is important, because sitting can place a great deal of pressure on the intervertebral disk.
📚Studies have shown that disk pressure in the sitting position increases by slightly less than half of the amount of disk pressure in the standing position. (Slid 6)
As you can see in slid No. 7 "Slouched Posture" increases disk pressure.
📸Photos: Clinical kinesiology and anatomy by Lynn S. Lipper 2011
👩🏽‍💻Research and Content by:

29/11/2020

🔹Introduction to Biomechanics
Why do we need to know biomechanics? How this can help us?
🧐Well as a specialist it is one of the fundamental aspects of designing corrective exercises program to deeply understand what is the problem and what is the reason!
📚To achieve this purpose we should fully understand the Movement and this will not be possible without knowing Biomechanics!
🤓As an Audience, since we are going to discuss the musculoskeletal pain and disorders from a whole new and scientific view it is kind of necessary for you to know the basics to fully understand your problem and the solution.
✅Researches have shown that the exercises will be more effective if the patient knows what exactly is happening and what are the purpose of exercises.
✔So in this post we explain shortly some of the basics and important terms in biomechanics and movement science.
🙋🏽‍♀️Let Us know what else you would like to know in this field!
‼During next days we will have some interesting stories on these subjects. Including some quizzes! So Stay Tuned!

28/11/2020

🔹️ Introduction to MusculoSkeletal Anatomy
🗂To be able to talk about Human Body, Posture and movements we need to know some basics terms.
That's why in this post we are providing some basic information in the field of Human Anatomy:
🔸️2nd Slide:
In order to talk about human body, the first thing that can help us understand the anatomy is to know that we are considering the "anatomical position" in case of talking about body parts and movements.
🔸️3rd Slide:
You can see terms that we use for explaining body parts positions related to each other. For Example, now you can understand what does it mean when someone says "The Knee is Proximal to the Ankle".
Stay tuned for more examples.
🔸️4th Slide:
You can see the terms that researchers and scientists use to pointing to different parts and segments in human body.
🔸️5th and 6th Slide:
MusculoSkeletal System is combination of "Skeletal System", "Muscular System" and "Articular System".
We are going to discuss these systems in details for each part of body.
✔In general, Skeletal and Articular System are Passively involved in our body movements and Muscular System is the Active System for our movements.
▪️Skeletal System is divided to 2 major part:
➖"Axial Skeleton" includes our Head, Spine and Rib Cage.
➖"Appendicular Skeleton" includes our Shoulder Blade, Pelvis, Lower and Upper extremity.
▪️Articular System refers to Tendons, Ligaments, Articular Capsules and etc.
▪️Muscular System includes all our muscles that we will discuss lots of details about them in later posts.
You can find our references for this post on Story Highlits named "references"
❗Save this post to do not forget it! And Stay Tuned!
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