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Dr. Katie Clare

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Great Toe Pain💫 . The Great Toe (big toe), 'tis Great Toe Pain💫 . The Great Toe (big toe), 'tis small but mighty and super important in gait (walking) and balance. . Every time you take a step, the MTP joint bends, allowing the foot to roll forward and push off. During this phase of the walking cycle, the joint supports like 50% of the body's weight. If the joint is painful things such as anything that uses your foot become super painful! . When the big toe is sore or starts to get "stiff" you may start to notice things like: 🔻plantar fasciitis 🔻hip pain 🔻knee pain 🔻and of course- big toe pain . One of the most common conditions of the great toe is hallux rigidus (stiff toe)- we need to have a certain degree of dorsiflexion for things to work smoothly. Here are a couple ideas on how to help that along (along with the other joints in your foot) . 1️⃣Ball Stretch + movement 2️⃣ Passive Dorsiflexion + Resisted Plantar flexion 3️⃣Passive Dorsiflexion 4️⃣Self Mob Distraction + twist 5️⃣ Forefoot Shear . Work with the range you got and slowly try to get a bit further (if needed). . Like it? Share it! 🔥 . 🎼 ikson, summer
Rounded Shoulder/Rounded Upper Back💫 . You beat Rounded Shoulder/Rounded Upper Back💫 . You beating yourself up for having shitty posture and trying to continually contract your scaps is only to get you so far with this... and ima let you in on a little secret- that approach is gonna be frustrating. . Might I suggest a different path? I find most folks respond well to addressing some soft tissue components and becoming more CONSCIOUS (not obsessed) with their posture but to make big changes we gotta get a couple things back on line. . Mainly: we need to get mobility back where it’s needed, strength where it’s lacking, and then give yourself a break from trying to keep your shoulders back 24/7. That excessive sustained squeeze is probs complicating things. . Biomechanically speaking rounded shoulders are a protraction and internal rotation of things. Shoulders round, midback slumps, head juts out. . I covered different aspects of this topic at different times so feel free to mix and match from other posts. Today- were hitting some prone movements as that forces you to fight gravity and become deceivingly difficult 😈 . . 1️⃣prone shoulder press 2️⃣prone swimmers or CARs 3️⃣prone thoracic extension 4️⃣SCM stretch 5️⃣planks (don’t forget about core with this issue!) 6️⃣thoracic rotation . 🔸2set x 12-15rep 🔸3x a week might be a dece place to start . Like it? Share it! ❤️
The Spiral Line💫 . Feeling twisted? Shoulder hi The Spiral Line💫 . Feeling twisted? Shoulder hiked? Neck Discomfort? Check out this dude. . The Spiral line runs the entire body (upper and lower) and does just that, spirals over the whole thing. Somewhat confusing to follow it impacts the sagittal, frontal AND transverse planes of movement. . Major roles played: 🔻helps with flexion, extension 🔻balance, maintains rotation 🔻decelerates, rotates body (with gait, sport) . Folks with dysfunction through this line may present with a whole host of issues. It would be comical to list them all so let's just say it might help explain some folks issues (listed below) that haven't resolved with traditional strengthening/stretching in one plane: . 🔹hiked shoulder and neck pain 🔹feeling "twisted" at rest 🔹SI discomfort with hammy and low back pain . Depending on your area of issue, some of these ideas might be helpful. . 1️⃣upper spiral neck stretch 2️⃣spiral trunk opener 3️⃣lower spiral KB offset deadlifts (elevated) 4️⃣KB offset DL 5️⃣Single Leg Deadlift . Like it? Share it! 💕 . 🎵 Philip E Morris; Play It Sam
Beginner mobility 💫 . ☀️ If you know you wa Beginner mobility 💫 . ☀️ If you know you want to work on your mobility but don’t know where to start- this one’s for you. Keep it simple, keep it focused and most of all- keep it enjoyable. . 🧘🏻‍♀️ And oh look- yoga strikes again- probably being performed somewhat poorly as far as technique is concerned by yours truly. Namaste. 🙏🏻 . From start to finish: 1️⃣segmental cat/cow 2️⃣thoracic rotation 3️⃣up down to down dog 4️⃣chin retraction (could add rotation here too) 5️⃣plantar flexion 6️⃣crouch + lift . 🔸aim for 8-10 reps in general; and go more slowly than I do on...everything 😉 . Like it? Share it! ❤️
The Adductors💫 . The Adductors tend to be the f The Adductors💫 . The Adductors tend to be the forgotten stabilizers of the pelvis. The Adductor group is made up of the adductor magnus, longus, brevis, obturator externus, pectineus and gracilis. They all (roughly) originate at the pubic bone and attach on the inside of the thigh down by the knee. . Beyond bringing your leg closer to the midline they are hugely responsible for pelvis stability, providing motion at the lumbopelvic complex.... and may play a role in your squat depth! . Here's the deal with the adductors- they need to have enough length to allow for movement especially as the knees get farther away from the pelvis in motions like the squat and deadlift. They also need to be strong enough to support the body in dynamic situations like sprinting/cutting. . Signs adductors need some attention may show up as: . 🔻tightness/discomfort inner thigh 🔻low back rounding at the bottom of a squat (butt wink) 🔻valugs knee collapse 🔻difficulty with flexion/ext at the lumbopelvic complex . So all you butt winking, valgus knee collaspers- listen up. If you've check everything else out pay some attention to these guys. . 1️⃣copenhagen drops 2️⃣copenhagen planks 3️⃣froggy rockers (short lever) 4️⃣adductor rockers (long lever) . Like it? Share it! 💕 . 🎶 Jef, light
Overhead Mobility💫 . This can be a tricky one f Overhead Mobility💫 . This can be a tricky one for folks- lots of things need to be going right including scap mechanics, thoracic motion, great glenohumeral movement, core stability, etc etc... so just appreciate that it’s not only about stretching your lat, ok? Ok. . Signs this is an issue: . 🔻difficulty getting arms locked out overhead (duh) 🔻excessive head jutting 🔻overarching the low back . Couple ideas to help you start to unlock this area (all movements on the ball can be done using a bench) . 1️⃣unweighed OH press 2️⃣ thoracic extension 3️⃣ lat foam rolling 4️⃣dowel assisted Lat stretch - sink chest to ground, think to pull hands away from each other 5️⃣roll outs (let chest sink towards ground) 6️⃣lift offs . Like it? Share it! ❤️ . 🎼 not the king 👑// Faded
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