Dr. Vic Troha

Dr. Vic Troha; DPT, NTP, CPT
Physical Therapist, Nutritional Therapist and Personal Trainer in Cincinnati, Ohio.

10/07/2022

🦵 QUAD STRETCH WITH BAND
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✅ Can’t reach your foot or looking for a more intense quad stretch?
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💥 Try these 3! 3x30 sec holds

10/05/2022

❓ Order a healthy dinner, but have bread and butter beforehand?
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✅ Hold off on the bread and order a side salad to come out as an appetizer. It’ll save you about 165 calories… which is equal to about 3 miles of walking!

09/30/2022

🦵Patellar Tendonitis
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✅ Kinesiology tape is often used as a treatment to use during activity for patellar tendonitis
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👉 Patellar tendonitis (runner’s knee) often causes pain under the kneecap, especially with repetitive pounding activities.
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💥 I use this taping technique with RockTape

09/28/2022

💥 Loosen your shoulders
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✅ Use this as a warm up or as a daily routine to keep your shoulders loose.
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1️⃣ 90/90 rotation and press
2️⃣ Wall slides
3️⃣ Standing pendulum
4️⃣ Thread the needle
5️⃣ Pec stretch

09/23/2022

💥 Leg Exercises to Improve Range of Motion
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👉 Range of motion and flexibility can improve by just doing strengthening exercises through larger joint motions.
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✅ These 4 exercises are great for improving leg ROM
1️⃣ Deep step back lunge
2️⃣ High step up
3️⃣ Nordic curls
4️⃣ V-squat

09/21/2022

🍪 American’s eat more processed foods…. Way more
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💥 Coincidence that it relates to the obesity, diabetes and CHF issues in the United States?
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👉 There’s many reasons why, but it boils down to making whole food a priority.

09/16/2022

⭐️ Loosen your low back from the chair!
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🔙 Here’s a convenient way to loosen a tight back from sitting down.
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1️⃣ Stability ball rollouts
2️⃣ Seated extension and flexion
3️⃣ Seated marichi stretch
4️⃣ Seated hamstring stretch

09/14/2022

🔙 BACK EXTENSIONS
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✅ A great exercise to strengthen and stabilize the lumbar spine and glutes.
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👉 There are several versions, but keeping proper form is KEY to injury prevention and maximizing the effectiveness.

09/13/2022

I was fortunate enough to teach my Assisted Stretch course this past weekend to a great group of healthcare professionals at the Cincinnati Sports Club!

09/10/2022

💥 Counting Steps is valuable
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🤯 Sometimes it puts unhealthy food and drinks into perspective when comparing how many steps it’d take to burn off!

09/08/2022

❗️Preventative medicine will reduce reactive medicine.

09/02/2022

🍷Hungry when drinking?
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👉 There’s a reason! Alcohol activates AGRP which tells your body you’re hungry.
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🤯 Mind blown with the stat that an average 6,300 calories are consumed within 24 hours. It makes sense since alcohol is normally consumed with a meal or out to eat, not to mention on weekends.

09/01/2022

🎖 Ignore the negative opinions around you! Stay motivated and positive.
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👍🏼 Be proud of your progress and keep working hard!

08/30/2022

💥 Stabilize Your Spine! Scoliosis and Back Stability
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✅ Try this series to improve spine strength, stability and mobility.
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👉 This works on strengthening through anti-rotation, rotation and extension.
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1️⃣ Resisted Open Book
2️⃣ Kneeling Pallof
3️⃣ Bird Dog
4️⃣ Plank Thread the Needle

08/22/2022

❓ On your phone during a workout?
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👍 Try to limit using your cell and utilize your time at the gym!

08/18/2022

⭐️ Improve Knee Mobility
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💥 These 4 mobility exercises are great knee warmups and help improve overall knee mobility
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1️⃣ Runner’s Lunge
2️⃣ Knee CAR’s
3️⃣ Heel Toe Lunge
4️⃣ Lunge Rotations

08/16/2022

💥 If you don’t use it you lose it
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✅ Yes, muscle atrophy can occur with inactivity
✅ Yes, moving prevents this
✅ Yes, this is heightened when bedridden vs just sitting around

08/12/2022

❗️Vastus Lateralis and ITB Cupping
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💥 Cupping the lateral quad (Vastus Lateralis) which runs under the ITB. This is often a muscle that experiences tightness and automatically gets diagnosed as ITB syndrome.
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➡️ With cupping therapy the darker colored part has higher levels of white blood cells, polymer pronuclear neutrophils leukocytes, red blood cells, hemoglobin, mean corpuscular hemoglobin, and hematocrit. All of which found in blood during the healing process.
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🤔 What does this tell us? Higher amounts of blood flows to tissues that are injured, under tension or in need for healing.
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❓ How can cupping help? One of many benefits is flushing of the static blood to bring in new oxygenated blood to promote heeling.
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Chi LM, Lin LM, Chen CL, et al. : The effectiveness of cupping therapy on relieving chronic neck and shoulder pain: a randomized controlled trial. Evid Based Complement Alternat Med, 2016, 2016: 7358918.

Address

3950 Red Bank Road
Cincinnati, OH
45227

Website

https://www.cincinnatisportsclub.com/

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