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Dr. Katie Clare

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Wasted on the youth, man. Wasted on the youth, man.
Big Toe Pain💫 . The Great Toe (big toe), 'tis s Big 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 . #sportschiropractic #sportschiro #physicaltherapy #footpain #mobility #stretch #football #sandvolleyball #runner
Sciatica💫 . The Sciatic nerve is the largest ne Sciatica💫 . The Sciatic nerve is the largest nerve⚡️in the body. It is made up of several spinal nerves that converge and run from your low back to your knee before it branches off and continues to the foot. . This thing is huge and runs deep to the glutes and down the back of the thigh. . “Sciatica” is a not a diagnosis, it is a symptom secondary to some primary cause- the most common cause of sciatica is: 🔻lumbar disc herniation/bulge . Folks experiencing sciatica symptoms generally report: 🔻shooting pain from the low back, glutes or along the path of the sciatic nerve 🔻weakness in the leg 🔻numbness/tingling down the leg, into the foot 🔻symptoms aggravating with being seated . ⚠️Each case is very different and responds differently to treatment, these exercises may be the opposite of what you need! So, be smart, be kind to yourself and if something is making your worse STOP DOING IT. Evaluation, people! . here are a couple options to try: . 1️⃣nerve floss 2️⃣prone press up (if you hate this you might like 👇🏻) 3️⃣knees to chest 4️⃣self glute “release” 5️⃣thoracic rotation 6️⃣hip hinge 7️⃣glute bridge march 8️⃣deadbug . Like it? Share it! ❤️ . Music: Pixel Musician: Jef . #sciatica #sciaticarelief #lowbackpain #nervepain #discherniation #rehab #prehab #physicaltherapy #sportschiropractic
Hip Internal Rotation💫 . 🌈 Did you know you Hip Internal Rotation💫 . 🌈 Did you know you need adequate hip IR to fully extend your hip? Ya know what extends your hip? The glutes and hamstrings. . 🔗If glutes and hamstrings are constantly an issue for you and you haven’t addressed your hip IR, that may be a missing link. . 🏋🏻‍♀️Other compensation I see often are people experiencing a pinch in the front of their hip with squatting... so obviously the painful side is the issue side, right? 🙅🏻‍♀️NOT SO FAST. Sometimes their “non-affected” side of actually the culprit with reduced IR. . 👉🏻You're looking for 35-40° of IR - more for different sports (ie: hockey goalie) -if you’re lacking IR on 1 side you may be dumping (and probs laterally shifting) into your other side to compensate- that side then becomes the “affected” side but is just the dude getting hammered on. Not the case for everyone but... food for thought. . Couple ways to work on some IR from most to least aggressive follow: . 1️⃣cossack squat IR 2️⃣catchers squat IR 3️⃣resisted IR 4️⃣actiVE IR . {*If you’re getting a “hard stop” with these motions it might be more of a how you’re put together issue- be smart and don’t just grind away on something that isn’t changing}. . Now, important- once you gain this motion- use it. Get squatting... or whatever it is you do 💪🏻 . Like it? Share it! 💕 . Not the king 👑, go away dream . #squat #deadlift #run #runner #crossfit #mobilitytraining #mobilityexercises #workoutroutine #gymnastics #gymlife
Neck Pain/Cervical Disc Herniation💫 . Neck, sho Neck Pain/Cervical Disc Herniation💫 . Neck, shoulder blades and upper back feeling sore? Check this out. . 👩🏻‍💻Let’s be real, our at home computer set up is probably less than ideal at this point in time. This head looking down, shoulders shrugging up, your whole body slowly creeping forward deal sets you up for tension headaches, tight shoulders, that knot between your blades you just can’t reach...you know what I’m talking about. . 🙆🏻‍♀️So, while stretching might feel like the right thing to do- sometimes firing up that neck and midback musculature is the silver bullet (aka- the fix) Or as I like to do, hit em both. This would be a great program in general but also a lot of movements I’ll suggest to my folks with cervical disc herniations... remember each case is different with that one so if something doesn’t feel right stop 😚 . 1️⃣quadruped chin retraction 2️⃣chin retraction with rotation 3️⃣ prone chin retraction + mid trap 4️⃣rotation self mob 5️⃣extension self mob . A towel will work if you don’t have a band handy. . Like it? Share it! ❤️ . Music: Mint Leaves Musician: Jef
Hip Flow✨ . 🔻Three moves that focus on your: Hip Flow✨ . 🔻Three moves that focus on your: . 1️⃣ hip mobility (controlling the joint through a range of motion) 2️⃣ strength 3️⃣ flexibility . 🔺With these movements we get a little bit of everything- we get the glutes, adductors, bit of the hamstrings, core - mwa🤌🏻 . 🔻We also get a dog who was doing really well on their place command and then just couldn’t 😅 . 🔺Aim for 10-12reps per side, remember to breathe and as always it’s about the quality of the reps- not the number- go until you feel like you’ve done some work! . Like it? Share it! 💕 . Music: Jef . #hipflow #hipmobility #mobility #stretch #stronger #tighthips #lowbackpain #hippain
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