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. 🦵Knee Pain Return to Running🦵 . 🏃When i

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🦵Knee Pain Return to Running🦵
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🏃When it comes to knee pain and returning to running, we want to begin to load the knee with plyo metric movements. This re-teaches the body to absorb and produce forces.
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✴️The snap down is a great tool to reinforce force absorption. The focus is one driving the force down and flexing at the hip and knee to control the landing.
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✅Pogo hops are an entry point to the stretch shortening cycle encountered with running in a controlled environment. The variable can change by moving to single leg, increasing or decreasing hops per minute and increasing or decreasing height.
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Interested in:
📌Moving better?
📌Feeling better?
📌Performing better?
✅We offer in person and virtual sessions!
Shoot us a DM📩, email 📧, or call☎️ ! Our info is in our bio.
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#fitness #running #run #runner #physicaltherapy #physiotherapy #fitfam #health #exercise #workout #fitnessmotivation #physio #fit #cardio #instarunners #runhappy #runnerscommunity #runnersofinstagram #runitfast #dmv #mobility #happyrunner #igdc #acreativedc #dmvfitness #kneepain #returntorunning #kneeinjuryrehab #dcfitness #pain

. 🎙Welcome back to Move The District as we clos

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🎙Welcome back to Move The District as we close in on episode 50!🎙
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👏We have another great episode for you all as we are joined by co-founders of OutFit Class, Justin Hunter and Kara Holinski. OutFit Class is a platform for instructors to host indoor and outdoor socially distanced workout classes in the D.C. area.
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➡️In this clip, we discuss the need Justin and Kara identified, and how that eventually became OutFit Class!

💬Topics discussed:

* How OutFit Class came to be during the early wild west days of Covid-19
* Flipping the organizational structure upside down
* Classes offered through OutFit Class
* Showing up for human connection in the fitness world

🤳Reach out to Justin and Kara:
Via Instagram: outfitclass.dc
Via website: outfitclass.com (http://outfitclass.com/)
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Interested in:
📌Moving better?
📌Feeling better?
📌Performing better?
✅We offer in person and virtual sessions!
Shoot us a DM📩, email 📧, or call☎️ ! Our info is in our bio.
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#fitness #fitfam #workout #fitnessmotivation #health #fit #cardio #fitlife #fitspo #getfit #dmv #igdc #entrepreneur #podcast #acreativedc #dmvfitness #business #podcasts #groupfitness #success #dcfitness #podcasting #gym #dmvfit #dcfit #motivation #fitnessjourney #entrepreneurship #startup #exposeddc

. 🦵Patellar Tendon Pain🦵 . ⛹️Patellar te

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🦵Patellar Tendon Pain🦵
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⛹️Patellar tendon pain is common among jumping athletes and weight lifters, particularly with a change in training volume or training surface.
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👩‍⚕️We use the isometric knee extension exercise with many patients because it allows us to load the quadriceps and decrease pain early on in the rehab process. We use longer duration holds, such as 45-60sec, at about 60-70% effort to decrease sensitivity to loading.
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💡Once symptoms decrease, incorporating exercises that bias the quads becomes important. What you’ll notice is this means getting the knees over the toes! The wall sit is a great tool because depth and knee flexion can be modified to increase or decrease load on the quadriceps.
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🔍Similar to the quad bias wall sit, a sissy squat requires the knees to go over the toes. Utilizing a band or barbell to assist can help to decrease some load as needed.
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Interested in:
📌Moving better?
📌Feeling better?
📌Performing better?
✅We offer in person and virtual sessions!
Shoot us a DM📩, email 📧, or call☎️ ! Our info is in our bio.
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#fitness #gym #workout #physicaltherapy #physiotherapy #physio #health #kneepain #kneepainrelief #squat #squats #igdc #washingtondc #mydccool #acreativedc #dmvfitness #dcfitness #dmvfitnessfam #knee #patella #rehab #sportsrehab #fitnessmotivation #ﬁtness #strengthandconditioning #strengthtraining #strength #strengthandconditioningcoach #exercise #movementismedicine

. 💪Scapular Mobility and Strength💪 . ⁉️D

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💪Scapular Mobility and Strength💪
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⁉️Did you know that as you raise your arms overhead your humerus raises 120degrees and your scapula accounts for the other 60degrees of motion? So, working on scapular mobility and strength is one aspect of improving your overhead range of motion.
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👼When performing the wall angels, try to keep your wrists and elbow in contact with the wall and maintain a neutral spine.
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📌I utilize the overhead banded pull aparts with patients who have levator scapula pain and tightness, especially when stretching does not improve the symptoms. This is because one of the actions of the levator scapula is to downwardly rotate the scapula.
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⭕️Hanging scap circles are a progression from the typical scap pull ups. The focus is on drawing a circle with the scapula, give both clockwise and counter clockwise circles a go once you’ve mastered the scap pull up.
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Interested in:
📌Moving better?
📌Feeling better?
📌Performing better?
✅We offer in person and virtual sessions!
Shoot us a DM📩, email 📧, or call☎️ ! Our info is in our bio.
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#mobility #strength #calisthenics #rehab #fitness #movement #shoulders #gym #workout #physiotherapy #physicaltherapy #gymlife #balance #flexibility #anatomy #igdc #acreativedc #shoulderstrength #squat #scapula #shoulderworkout #shouldersworkout #shoulder #scapularstability #shoulderhealth #motivation #stability #trainhard #exercises #fitnessmotivation

. 👋What is up, D.C.❓ 🎙Welcome back to Mov

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👋What is up, D.C.❓

🎙Welcome back to Move The District! This podcast was created to help people get a better understanding of the offerings that are available in the health and fitness community in Washington D.C. and the surrounding areas! This week, I am joined by Corbin Jennings, owner and MADabloic DC & Arlington.

💬In this clip, we discuss how doing a great job as a coach isn’t about showing off all the things you know, and fitting in as many cues as you can in a class. It’s more important to build relationships and to let the client build trust with their own body and how it moves.

📝Topics discussed:

* Learning as you go
* From the corporate ladder to frustration
* Retaining clients through relationship building
* Remaining present as a gym owner
* Breaking the misconceptions about fitness, body composition, etc

🤳Reach out to Corbin:
Via Instagram: @corbinsgonemad & @mad_dmv
Via website: www.madabloic-dmv.com
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Interested in:
📌Moving better?
📌Feeling better?
📌Performing better?
✅We offer in person and virtual sessions!
Shoot us a DM📩, email 📧, or call☎️ ! Our info is in our bio.
.
#fitness #fitfam #fitnessmotivation #workout #fit #health #fitspo #entrepreneurship #entrepreneurlife #entrepreneur #businessowner #business #entrepreneurs #dmv #fitnesscoach #trainer #igdc #podcast #acreativedc #dmvfitness #podcasts #success #dcfitness #dmvfit #coach #exposeddc #mydccool #dcfit #dmvtrainer #gym

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