Brazilian Jiu Jitsu and Injury Prevention
What is Physiotherapy Maintenance?
How Can Physiotherapy Maintenance Help BJJ Practitioners?
For example, a physiotherapist may recommend specific exercises to strengthen the muscles surrounding a joint that is prone to injury. They may also recommend stretching exercises to improve flexibility and reduce the risk of muscle strains. In addition, massage therapy can be used to help alleviate muscle tension and soreness, improving overall physical performance.
The Benefits of Physiotherapy Maintenance for BJJ Practitioners
The benefits of physiotherapy maintenance for BJJ practitioners are numerous. Here are just a few:
- Reduced risk of injury: Physiotherapy maintenance can help to prevent injuries, allowing BJJ practitioners to train and compete at their best.
- Improved physical performance: Physiotherapy maintenance can help to improve strength, flexibility, and endurance, which can enhance BJJ techniques and overall physical performance.
- Faster recovery from injury: If a BJJ practitioner does suffer an injury, physiotherapy maintenance can help them to recover faster and get back to training sooner.
- Better overall health: Physiotherapy maintenance can help BJJ practitioners to maintain optimal physical health, which can have positive impacts on other areas of their life, such as work and personal relationships.
Below is also a follow along stretching routine that we’ve put together to help you improve your overall mobility for the sport of Brazilian Jiu Jitsu!
How We Can Help
If you’re looking for a Brazilian Jiu Jitsu mobility program to follow, please enroll into our Brazilian Jiu Jitsu Prehab & Mobility Program!
This 12 week structured mobility program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!
Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan to help promote longevity in the sport of Brazilian Jiu Jitsu.
What is Anterior Pelvic Tilt?
Anterior pelvic tilt is a postural misalignment in which the front of the pelvis drops and the back of the pelvis rises. This creates an excessive arch in the lower back and can cause a number of physical problems such as lower back pain, hip pain, and poor posture.
The pelvis is the bony structure that connects the spine to the legs. It is tilted forward slightly to help support the weight of the upper body and provide balance. However, if the pelvis tilts too far forward, it can cause the lower back to arch excessively, leading to anterior pelvic tilt.
Anterior pelvic tilt is commonly caused by factors such as sitting for long periods of time, poor posture, weak or tight muscles in the hips and thighs, and pregnancy. It can be corrected through exercises that strengthen the muscles of the lower back, hips, and thighs, as well as through posture correction and stretching.
Below are some of the common causes of anterior pelvic tilt:
- Prolonged sitting: Sitting for long periods of time can cause tightness and weakness in the muscles of the hips and thighs, which can contribute to anterior pelvic tilt.
- Poor posture: Slouching or standing with poor posture can also lead to anterior pelvic tilt, as it puts extra stress on the lower back and hips.
- Muscle imbalances: Weakness in the muscles of the lower back and glutes, and tightness in the hip flexors and hamstrings, can cause anterior pelvic tilt.
- Pregnancy: During pregnancy, the growing fetus can cause the pelvis to tilt forward, leading to anterior pelvic tilt.
The signs and symptoms of anterior pelvic tilt can vary depending on the underlying cause. Some common signs and symptoms include:
- Lower back pain: One of the most common symptoms of anterior pelvic tilt is pain in the lower back, particularly in the area around the lumbar spine.
- Hip pain: Anterior pelvic tilt can cause tightness and discomfort in the hips, particularly in the front of the hip joint.
- Poor posture: Anterior pelvic tilt can cause the spine to curve excessively, leading to a hunched or rounded posture.
- Tightness in the hamstrings: Anterior pelvic tilt can cause the hamstrings (the muscles at the back of the thigh) to become tight and inflexible.
- Difficulty standing for long periods: People with anterior pelvic tilt may find it difficult to stand for long periods of time, as it can cause discomfort and pain in the lower back and hips. Difficulty performing certain exercises: Anterior pelvic tilt can affect the body’s alignment during exercises such as squats, lunges, and deadlifts, making them more difficult to perform correctly.
How We Can Help
If you’re looking to further correct your anterior pelvic tilt and/or lower back pain, please enroll into our Bulletproof Your Lower Back Rehab Program!
This 12 week lower back rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!
Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your anterior pelvic tilt and/or lower back pain!
How to Fix Clicking Shoulders!
Shoulder clicking is a common problem that can occur due to a variety of reasons such as injury, overuse, or poor posture. It can be quite uncomfortable and even painful, and if left untreated, it can lead to further complications.
The most common cause of clicking shoulders is impingement of tendons. When tendons in the shoulder become inflamed, they can rub against bony structures in the shoulder, resulting in a popping or snapping sound.
Weakness of the rotator cuff muscles can contribute to clicking of the shoulders. Strengthening these muscles will improve stability of the shoulder joint, which can help reduce risk of injury and improve shoulder function.
Clicking shoulders can be caused by various factors, including:
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Rotator cuff injuries
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Labral tears
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Shoulder impingement
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Arthritis Bursitis
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Frozen shoulder
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Poor posture
The signs and symptoms of clicking shoulders can vary depending on the underlying cause. Some common signs and symptoms include:
- Clicking or popping sound: This is the most common symptom of clicking shoulders. You may hear a clicking or popping sound when you move your shoulder.
- Pain: You may experience pain or discomfort in your shoulder when you move it. Stiffness: You may notice that your shoulder feels stiff or difficult to move.
- Weakness: You may experience weakness in your shoulder, making it difficult to perform certain activities.
- Limited range of motion: You may find that your shoulder has a limited range of motion, making it difficult to perform certain movements.
- Numbness or tingling: In some cases, you may experience numbness or tingling in your arm or hand, which may be a sign of nerve involvement.
How We Can Help
If you’re looking to rehabilitate your shoulder pain, please enroll into our Bulletproof Your Shoulders Rehab Program!
This 12 week shoulder rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!
Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your clicking shoulders and/or shoulder pain.
The BEST Squat Warm Up Routine!
The quadriceps, located on the front of the thigh, are the primary muscles responsible for extending the knee during the squat. These muscles are heavily engaged in both the upward (concentric) and downward (eccentric) phases of the exercise.
The glutes, located in the buttocks, are the primary hip extensors during the squat. These muscles are responsible for extending the hip joint and driving the lifter out of the squat position. The glutes are heavily engaged during the upward (concentric) phase of the exercise.
In addition to the primary muscle groups, the squat also engages the core, lower back, and upper back muscles. The core muscles, including the rectus abdominis, obliques, and erector spinae, are heavily engaged to stabilize the torso during the squat. The upper back muscles, including the trapezius, rhomboids, and rear deltoids, are also engaged to stabilize the barbell on the back during the exercise.
Not warming up properly before squatting can lead to several problems, including:
- Decreased Performance: Without a proper warm-up, your muscles won’t be primed for the work ahead. This can result in decreased performance, as your muscles won’t be able to generate the necessary force to perform the squat properly.
- Increased Risk of Injury: Squatting puts a lot of stress on your muscles, joints, and connective tissues. Without a proper warm-up, your body won’t be prepared for this stress, which can lead to injuries such as strained muscles, torn ligaments, and even dislocated joints.
- Decreased Range of Motion: Squats require a significant amount of flexibility in your hips, knees, and ankles. Without a proper warm-up, your range of motion may be limited, which can lead to poor squat form, decreased performance, and an increased risk of injury.
- Lack of Ankle Mobility: The ability to move your ankle joint through its full range of motion is essential for proper squat form. If you lack ankle mobility, your heels may lift off the ground during the squat, which can put excessive stress on your knees and lower back.
- Knee Valgus: Knee valgus is when your knees collapse inward during the squat. This can put excessive stress on your knee joints, leading to pain and injury. Knee valgus is often caused by weak glute muscles and poor hip mobility.
- Lumbar Flexion: Lumbar flexion is when your lower back rounds during the squat. This can put excessive stress on your lower back and increase your risk of injury. Lumbar flexion is often caused by poor core stability and weak glute muscles.
- Excessive Forward Lean: Excessive forward lean is when your torso leans too far forward during the squat. This can put excessive stress on your lower back and increase your risk of injury. Excessive forward lean is often caused by weak core muscles and poor hip mobility.
How We Can Help
If you’re struggling with squat mobility issues and want to improve your performance, then our Unlock your Squat Mobility Rehab Program is just what you need. This comprehensive program is designed to help you overcome common mobility restrictions and achieve a full range of motion in your squat.
Whether you’re an athlete looking to improve your performance, a fitness enthusiast looking to get stronger, or just someone looking to move better in your everyday life, this program can help you achieve your goals. You’ll learn a variety of mobility exercises, stretches, and drills that are specifically designed to improve your squat mobility.
Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan to help you build a stronger and pain free squat!
What is a Chiropractor and How They Can Help
A chiropractor is a healthcare professional who specializes in the diagnosis, treatment, and prevention of conditions related to the musculoskeletal system and nervous system. This system includes bones, muscles, ligaments, tendons, and nerves.
Chiropractors use manual adjustment techniques and other non-invasive methods to help restore the proper functioning of the musculoskeletal system and reduce pain, improve mobility, and enhance overall wellness.
Some common conditions that chiropractors treat include:
- Back pain
- Neck pain
- Headaches
- Sciatica
- Shoulder pain
- Knee pain
- Carpal tunnel syndrome
- Arthritis
- Pinched nerves
- Disc herniations
In addition to manual adjustments, chiropractors may also use various different techniques such as joint mobilizations, myofascial self release and muscle energy technique to help alleviate pain and improve joint mobility.
Chiropractors also place an emphasis on lifestyle and nutrition, often educating their patients on the importance of healthy habits and regular exercise for maintaining a healthy musculoskeletal system.
If you are experiencing musculoskeletal pain or discomfort, or simply looking to improve your overall health and wellness, a chiropractor may be able to help. They offer a non-invasive, drug-free approach to managing a wide range of conditions and can help you achieve optimal health and wellness.
So, if you are looking for an effective way to manage pain, improve mobility, and enhance your overall health, consider visiting a chiropractor today. They will work with you to develop a personalized treatment plan and help you reach your health and wellness goals.
To book an appointment for chiropractic services, please click here!
How to Correct Iliotibial Band Syndrome
Iliotibial (IT) band syndrome affects mostly people who engage in activities that involve repetitive knee movements such as running, cycling, and hiking. It is common among athletes and fitness enthusiasts, particularly runners and cyclists. It is also common among people who have a sudden increase in physical activity, such as military personnel and hikers.
Additionally, individuals with certain underlying conditions may be more at risk for developing IT band syndrome. These may include:
- Muscle imbalances: People with imbalances in the muscles around the hip and thigh may be more likely to develop IT band syndrome.
- Overpronation: Overpronation, a condition in which the foot rolls inward too much when walking or running, can put extra stress on the IT band.
- Leg length discrepancies: People with one leg that is slightly longer than the other may be more prone to IT band syndrome.
- Pain on the outside of the knee, which is often worse when running downhill or on a banked surface.
- Stiffness or tightness in the iliotibial band.
- Tenderness and swelling in the area of pain.
- A snapping or popping sensation in the knee when the iliotibial band rubs over the thigh bone. Weakness or instability in the knee.
Three Exercises for Iliotibial Band Syndrome
How We Can Help
Stop living with the pain and discomfort of iliotibial band syndrome! Our comprehensive rehabilitation program is specifically designed to help you overcome this common overuse injury and get back to your active lifestyle.
If you’re looking to rehabilitate your iliotibial band syndrome, please enroll into our Unlock your Hip Mobility Rehab Program!
This 12 week hip rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!
Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your iliotibial band syndrome!
How to Fix Patellar Tendonitis (WITH EXERCISES!)
Patellar tendonitis, also known as jumper’s knee, is a common injury among athletes, especially those who participate in activities that involve jumping and landing, such as basketball, volleyball, and soccer. It is characterized by pain and inflammation in the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia).
However, it can also affect people who engage in other physical activities or those who have certain risk factors such as malalignment, overpronation, flat feet, and weak quadriceps muscle. If left untreated, patellar tendonitis can become chronic and lead to more serious problems, such as tendon rupture.
Signs and symptoms of patellar tendonitis/jumper’s knee may include:
- Pain and tenderness in the front of the knee, directly over the patellar tendon
- Stiffness and difficulty in straightening the knee
- Pain or discomfort when jumping, running or climbing stairs
- Swelling or inflammation around the patellar tendon
- Crepitus (crackling sound) or popping sensation in the knee
- Weakness or fatigue in the quadriceps muscle
- Pain that worsens with activity and improves with rest
If you are experiencing any of these symptoms, it’s important to consult a healthcare professional for further evaluation and treatment.
Patellar tendonitis is caused by overuse or repetitive stress on the patellar tendon. Here are some of the most common causes:
- Overuse: Participating in activities that involve repetitive jumping, such as basketball, volleyball, and soccer, can put stress on the patellar tendon, leading to inflammation and pain.
- Weak quadriceps muscle: Weakness in the quadriceps muscle, which attaches to the patella, can lead to increased stress on the patellar tendon, causing inflammation and pain.
- Tight muscles: If the muscles in the front and back of the thigh are tight, this can put additional stress on the patellar tendon, leading to inflammation and pain.
- Overpronation: People who overpronate (roll their feet inward) when walking or running may have increased stress on the patellar tendon, leading to inflammation and pain.
- Flat feet: People with flat feet may have increased stress on the patellar tendon, leading to inflammation and pain.
Three Exercises for Jumper’s Knee Pain Relief
How We Can Help
Remember, patellar tendonitis is a common injury, but with proper treatment and exercises, it can be managed and corrected. Don’t let this injury slow you down, take the necessary steps to fix your patellar tendonitis today!
If you’re looking to rehabilitate your patellar tendonitis, please enroll into our Bulletproof your Knee Rehab Program!
This 12 week knee rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the guesswork out of the way. Best of all, it only requires 10 – 15 minutes every other day!
Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your patellar tendonitis/jumper’s knee!
What is Sciatica and How We Can Help!
Sciatica is a common condition that causes pain, numbness, and weakness in the lower back, buttocks, and legs. It is typically caused by irritation or compression of the sciatic nerve, which is the largest nerve in the body. Sciatica can be caused by a variety of factors, including a herniated disc, spinal stenosis, and piriformis syndrome.
Signs and symptoms of sciatica may include:
- Pain that radiates down the leg
- Tingling or numbness in the leg or foot
- Weakness in the leg or foot
- Difficulty standing up or sitting down
- Difficulty walking or bending
- Pain that worsens when sitting
If you are experiencing any of these symptoms, it’s important to consult a healthcare professional for further evaluation and treatment.
There are several treatment options available for sciatica, including:
- Physiotherapy: A physiotherapist can help you develop a treatment plan that includes stretches, exercises, and other techniques to relieve sciatica pain.
- Chiropractic care: Chiropractic adjustments can help alleviate pressure on the sciatic nerve and improve mobility.
- Massage therapy: Massage can help relax muscles and improve circulation, which may help reduce sciatica pain.
- Acupuncture: This ancient Chinese practice involves the insertion of thin needles into specific points on the body to promote healing and pain relief.
Three Exercises for Sciatica Pain Relief
How We Can Help
It’s important to remember that every case of sciatica is different, so the best course of treatment will depend on the individual. Don’t let sciatica pain hold you back any longer – take steps to find relief today.
If you’re looking to rehabilitate from sciatica, please enroll into our Bulletproof your Lower Back Rehab Program!
This 12 week lower back rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the guesswork out of the way. Best of all, it only requires 10 – 15 minutes every other day!
Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your sciatica and lower back pain!
What is a Chiropractor and How Can They Help?
Chiropractic services is a form of alternative medicine that focuses on the diagnosis and treatment of neuromuscular disorders, with an emphasis on the spine.
Practitioners of chiropractic, called chiropractors, use a variety of techniques, including manual adjustments, to help align the spine and improve overall function of the nervous system. The goal of chiropractic treatment is to reduce pain, improve range of motion, and promote overall wellness.
Chiropractors may also provide advice on lifestyle modifications, such as exercise and nutrition recommendations, to help their patients improve their overall health and well-being. They may also refer patients to other healthcare professionals, such as primary care doctors or physiotherapist, if necessary.
In general, chiropractic care may be helpful for people who are experiencing pain, particularly back pain, neck pain, or headaches, or who have limited range of motion due to stiffness or discomfort. It may also be beneficial for athletes who are looking to improve their performance and reduce the risk of injury, and for people who have been in accidents or sustained injuries.
Some people may experience a variety of benefits from chiropractic care, including:
- Pain relief: Chiropractic adjustments have been shown to be effective in reducing pain, particularly back pain, neck pain, and headaches.
- Improved mobility: Chiropractic adjustments may help to improve range of motion and increase flexibility, allowing for better mobility and function.
- Increased strength and endurance: By improving spinal alignment and reducing stress on the muscles, chiropractic care may help to increase strength and endurance.
- Better sleep: Chiropractic care may help to alleviate discomfort and pain, which can improve sleep quality.
- Enhanced athletic performance: By improving mobility and reducing pain, chiropractic care may help athletes to perform better and reduce the risk of injury.
It is important to note that the benefits of chiropractic care may vary from person to person and may depend on the specific condition being treated.
There are a number of reasons why you might consider seeing a chiropractor. Some common reasons include:
- Pain: If you are experiencing pain, particularly in your back, neck, or head, chiropractic care may be able to help.
- Limited range of motion: If you have difficulty moving or are experiencing stiffness, chiropractic care may be able to improve your range of motion and flexibility.
- Sports injuries: If you are an athlete, chiropractic care may be able to help you recover from injuries and improve your performance.
- Accidents or injuries: If you have been in a car accident or have suffered some other type of injury, chiropractic care may be able to help with your recovery.
- Stress: Chiropractic care may be able to help reduce stress by improving overall well-being and reducing muscle tension.
How do I book an appointment with a chiropractor?
If you’re ready to start moving pain free, please book an appointment through our online booking system.
How to FIX Your Shoulder Impingement
Shoulder impingement is a condition where the tendons of the rotator cuff are pinched and restricts overall mobility and flexibility.
Strengthening the muscles that are responsible to restore balance to the shoulder should be your top priority when it comes to correcting shoulder impingement. In this article, we will go over the common causes of shoulder impingement along with shoulder impingement exercises.
What is Shoulder Impingement?
Shoulder impingement syndrome is the result of a vicious cycle of rubbing of the rotator cuff between your humerus and top outer edge of your shoulder. The rubbing leads to more swelling and further narrowing of the space, which result in pain and irritation.
Causes of Shoulder Impingement
While there are many different potential causes of shoulder impingement, it is important to identify the specific cause of your dysfunction.
Some possible causes of shoulder impingement are poor posture, repetitive strains, lack of movement and sedentary lifestyle and poor exercise selection for fitness programs.
Who is at risk of Shoulder Impingement?
Individuals with poor posture (especially rounded shoulders) would be more prone to developing shoulder impingement related symptoms.
Fitness enthusiasts who also have poor exercise selections (such as over training specific muscles such as the chest and biceps) may also be more prone to developing shoulder impingement. It is very common for powerlifters and weightlifters to develop shoulder impingement because of the constant wear and tear on the shoulders.
Common Signs and Symptoms of Shoulder Impingement
The most common symptom of shoulder impingement is a “pinching” like sensation when the arm is lifted overhead.
This may also be associated with localized pain, snapping and sometimes numbness down the arm. Some other common signs and symptoms of shoulder impingement are pain in front of the shoulder during exercises such as a bench press and/or shoulder press.
How to Correct Shoulder Impingement
When it comes to correcting and rehabilitating shoulder impingement, a combination of strengthening, stretching and mobilizing the area to help restore balance is the key.
Strengthening exercises that target the rotator cuff will help place the shoulder more into an optimal position. Stretches and other mobility exercises will also ensure that you have an adequate amount of range of motion and movement to allow the joint to work how it is designed.
Three of My Favorite Shoulder Impingement Exercises
Putting Everything Together
If you’re dealing with shoulder impingement, strengthening the muscles that are responsible to restore balance in the joint should be your first priority.
Following a well structured plan designed specifically for shoulder impingement can help gain your strength and mobility and most importantly, prevent injuries from reoccurring. Remember that movement is medicine and resting the area will not correct the injury. It is important to have an active approach to rehabilitating shoulder impingement for the best results!
If you’re looking to eliminate your shoulder impingement, please enroll into our Bulletproof your Shoulder Rehab Program!
This 12 week shoulder rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the guesswork out of the way. Best of all, it only requires 10 – 15 minutes every other day!
Or if you’re located in the Toronto area, book an appointment with one of our practitioners to get started in developing a personalized rehab plan for your shoulder impingement!