VeloFit Physical Therapy, Herndon, VA Video September 24, 2019, 6:38pm

Videos by VeloFit Physical Therapy in Herndon. VeloFit Physical Therapy was founded with a vision to provide a true one-on-one environment for patients to receive individualized care to meet their goals

Funny how I just saw this on @wkwong feed last night and this pops up. This is an amazing exercise for cyclists especially because of the eccentric action (lengthening portion) of the quadriceps. The rectus femoris is a clinically significant muscle since it has both a hip flexion and knee extension component... essential to the pedal stroke of biking 🚴‍♀️ #Repost @physionetwork
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Applying new research: the reverse nordic curl exercise 🏋️ New research has shown that this exercise significantly increased the length, thickness and cross-sectional area of the Quadricep muscle group; in particular the Rectus Femoris muscle.

It can be used to prevent quad strains, but may be a solid rehab exercise as well 👍

Did you find this info interesting? We review the latest and most clinically relevant research, and inform you HOW this can be applied in the clinic.
Learn more about our review service here 👉 https://www.physio-network.com/research-reviews/

Study: Alonso-Fernandez et al, 2018 (added in the comment section below). Video by @MeghanCallaway

Other VeloFit Physical Therapy videos

〰️Jump Rope: such an easy activity that we used to do as kids but where did it go? . Battling tendinopathy (pathology and pain in the tendon) can be very frustrating . 🖐Trust me, I know. I’m training for my first marathon and I’ve had to back off on my mileage due to some nagging calf muscle complex strains. I finally pulled the plug 🔌 a week ago and went by feel to listen to my body and implemented some active rest, isometrics, dry needling and gradual tendon loading. I think I’ve let it heal enough and now started some jump rope for some easy introduction to plyometrics . Once you’re pain free try adding some jump rope (if you are coordinated enough) a couple of times a week to get the tendon loading and build that tissue up again . Jump Rope Routine 🦘: 3 Rounds of 2 leg hops x 10 1 leg hops x 10 Right 1 leg hops x 10 Left Alternating R&L x 20 Full rest b/t sets . A little goes a long way. 👍

💪 Strong is sexy ❌ Skinny is not . This obsession with being skinny AF needs to be kicked to the curb. Unless you’re getting paid to do your sport, start bulletproofing your body and invest in yourself💰 . I’ve been nagging my wife for YEARS to invest in her body and I’m so proud of her consistency over the past month. It starts with small, incremental and sustainable change to live a healthier lifestyle . Here’s our simple workout that we did together today 🏋🏻‍♀️ . 10-20 rounds of: 👨 Me: 2 KB cleans x 3 2 KB press x 2 2 KB squat x 3 20” rest 👩‍🌾 3 rounds of KB Farmer’s Carries 20 of yards 4 Rounds of Echo Bike 10” on/20” off Intervals . 👩 Wifey’s workout: KB Swing x 5 KB Goblet Squat x 5 . 👩‍🌾 3 rounds of KB Farmer’s Carries 20 of yards 4 Rounds of Erg 10” on/20” off Intervals

I got her... 😂 don’t mess with my sprint. No one has as much fun as I do at work. Happy New Year 🎊 err’body!

No F*cking Excuses‼️ #Repost @rehabscience ・・・ 💥𝐓𝐞𝐧𝐚𝐜𝐢𝐭𝐲💥 —— 📚noun: The quality or fact of continuing to exist; persistence. - 👉Life can be difficult at times and present us with struggles of all shapes and sizes. We may not have control over what happens to us, but we do have a choice in terms of how we respond to tough situations. - 🏋🏼‍♂️This video and the many others posted by @fitbunch provide powerful visual examples of what tenacity looks like in human form. . #RehabScience

ConQUADStador aka Spanish Squats 😉 . Great diagnostic test and exercise prescription for those who suffer from quad and/or patellar tendon pain . To perform: ▪️Grab a thick super band and loop it around a rack or solid column ▪️Place the band behind the knee at the joint crease line ▪️Squat backwards and maintain an upright spine ▪️Perform 4x45” holds with 1-2’ rests between sets ▪️The key is to feel the burn 🔥 in the quads . Note: If you don’t feel the quads burn, get your trunk more upright and lean back. (I’m a little too leaned forward)

Reps, reps, reps. Respect the grind 💪

Up next for your Home Exercise Program 😮 #Repost @andriragettli ・・・ Floor is Lava - Parcour 4.0‼️🔥 took me 232 tries!🤯💯 #Parcour #Training #Workout #FloorIsLava #RealMadrid

Funny how I just saw this on @wkwong feed last night and this pops up. This is an amazing exercise for cyclists especially because of the eccentric action (lengthening portion) of the quadriceps. The rectus femoris is a clinically significant muscle since it has both a hip flexion and knee extension component... essential to the pedal stroke of biking 🚴‍♀️ #Repost @physionetwork ・・・ Applying new research: the reverse nordic curl exercise 🏋️ New research has shown that this exercise significantly increased the length, thickness and cross-sectional area of the Quadricep muscle group; in particular the Rectus Femoris muscle. It can be used to prevent quad strains, but may be a solid rehab exercise as well 👍 Did you find this info interesting? We review the latest and most clinically relevant research, and inform you HOW this can be applied in the clinic. Learn more about our review service here 👉 https://www.physio-network.com/research-reviews/ Study: Alonso-Fernandez et al, 2018 (added in the comment section below). Video by @MeghanCallaway

Half Kneeling Thoracolumbar Rotation with @whatsthatstrap. Love this half kneeling position to improve thoracic rotation, especially for clients with low back pain. Lock in the lower half and no cheating, just stability in the right places.

I’m not crying, you’re crying 😭. “Do it now!!” Whatever you’re afraid of, do it now‼️ #Repost @vinyardbrad ・・・ One of my favorite moments from camp. This is our buddy Tim overcoming his fears and self-doubt and landing a 20” box jump. If you have not heard of Nubability Athletics and its founder, Sam Kuhnert, check them out. They are making a difference in the lives of countless families. I am thankful to be a part of the Nubability family! #nubcamp2019 #dontneed2 #gameon #inspiration #power #motivation #fitness #fear @nubabilityathletics

🔻 Assisted Reach, Roll, and Lift 🗽 . This exercise is a great one for those that struggle with postural stability and getting the natural roll of the shoulder girdle during overhead motion. You can see how shaky my shoulder gets during the last several reps on my wonky shoulder 🎦 . ▪️Place strap at a high point attachment and place hands in straps of handles ▪️Face away from the point of attachment and put your hands in under shoulders and knees under hips, then rock back to your heels with your hips ▪️Reach as far away as you can with one hand/arm, rotate palm up toward ceiling and lift arm off floor with palm facing ceiling ▪️Slowly lower arm to floor and return to start position ▪️Keep the body still throughout the movement

Absorb force ➡️ Then learn how to produce it!

How’s my swing? #99problems #lettheproshandleit

We’ve been getting some questions via social media on why we start so many exercises on our knees . We commonly start with half kneeling or tall kneeling because it takes away the dependency of the lower extremities and allows clients to understand that power comes from the hips... not your back, not your knees, or your ankles. Always have a reason for what you do! . Butt power, baby 🍑 butt power ✌️

No matter the sport or activity, we are always wanting to get our center of mass over our base of support. Love this tool by @whatsthatstrap

🗄File this under “I only did it for the ‘gram” 😂 . Having fun and exploring is what makes movement fun! . Obviously do not try this at home folks! . How does this look? Kate Courtney

I count it a joy and privilege to do what I love for a living and help people along the way. I never take that for granted . Instagram may make it look like it’s all peachy but the struggle is real. Just keep grinding and the outcome will be for the better, whether it be now or later . Keep pressing on wherever you are in life. Have no fear!

Thanks Hunter for coming in today and huge kudos goes to the on-demand service of the velofix velofix vans. Can’t say enough about these guys. Give them a call for your bike servicing needs!

🧂Even if you’re a seasoned rider, it’s always a good idea to get all the contact points checked out . 👨‍⚕️Think of bike fitting as a “well-check” to ensure your body and bike are dialed in before the training load intensifies! . 🙏Thanks @texasrobin for coming in for some prehab-fitting

Just practicing exercises in case a client asks me to demonstrate. 😂 . ⚠️ If you’re going through PT right now ask your physical therapist to demonstrate. If they can’t do it, run away!🏃🏻 #kiddingnotkidding #notkidding

Don’t give me the “I’m getting old” excuse. Just freakin’ do it‼️ #Repost Rehab Science with @get_repost ・・・ 💥𝐑𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠💥 ——— 👉Want to optimize your physical function well into old age? Then, be sure to add 2-3 days of resistance training per week to your exercise program. - 🔎Many musculoskeletal benefits are associated with resistance training including a lessened risk of developing low muscle mass (sarcopenia) or low bone mass (osteoporosis), enhanced cardiovascular health, and improved cognitive health, to name a few. - ✅This video from @mrjames_cpt demonstrates exactly how a resistance training can boost physical function. His client in this video, Lauren, is 72 years young!!

My motto in life. Get the basics down. Dissect the basics and you’ll get far in life! #Repost EXOS with @get_repost ・・・ No matter what goals you have in life, if you want excellence, you have to follow the advice to "never get bored with the basics." Doing those little things every day is how you build up to big results. Check out more of this great lesson from our partner Onnit and Alan Stein, Jr.. Repost Onnit: “Just because something is basic, doesn't mean that it is easy. Those aren't synonyms, but the world treats them like they are synonyms."

Helping clients achieve their goals is what makes my job worth it! . Send it 📤 @darthdaver13

🎢High energy return . Improve strength, endurance, and body composition with this method of prescribed kettlebell swings . Using the 2 outside energy systems (Phosphagen & Oxidative) to provide energy (ATP) for the body, this workout tries to limit the amount that the middle glycolytic system contributes to producing energy . You want to use the phosphagen (alactic) system to go full gas and then let the aerobic system refill your energy stores . 🚘Rev the engine and then back off . 🥊 Throw some jabs in there like a boxer and then let yourself recover . You’ll find that your body becomes more efficient over time with this type of training . ❤️ Watch my heart rate as it spikes up with the appropriate weight to get those fast twitch fibers to its limit... then backing off to rest while the HR comes back down. Rest and repeat!

Strong, flexible, springy . 🔋Supply power to the powerhouse of the lower limb🦵. The solei are often neglected but worth paying attention to . 🔑The key is to look angry while doing it

Posture matters . 🎥 Left and right videos are both with the same exact position without changes to the bike. All we did is cue Dan to bring his sternum towards the top cap of his headset . 📝 Note the change in his ankling behavior during the power phase of the stroke during slo-mo . 🤔 Interesting? Just biomechanics and no bullsh*t. Not selling products, trying to solve problems

Reverse Lunge . 🤦🏻‍♂️I see a lot of people mess up lunges so it makes me cringe when I know there are some better options to start off with. The reason why lunges can get screwed up is the amount of control it takes to land the foot in front of you. If it’s done repeatedly over time during a walking lunge (with load and poor motor control), it can add up. And soon it causes some nagging into the front of the knee . 📝Try starting off with a reverse lunge or step back lunge since it forces a more hip dominant motion and allows for easier control. Leaving the front foot anchored allows your body to find the sweet spot of where the power should be into the quad and glutes, while reducing impact into the front of the knee . 🔺Progressions: 1️⃣Prisoner Reverse Lunge Position 2️⃣2 Kettlebell Racked Reverse Lunge 3️⃣Offset Racked Reverse Lunge (you can use a kettlebell, dumbbell or steel mace)

🔁Groove it until it becomes second nature. Quality movement opens up the pathway to resilient strength 💪. Simple is sexy

🙏🥇Thanks to MidAtlantic Bicycle Racing Association - MABRA legend Rick Norton for trekking all the way down to go over some cycling analysis and solutions . ❌🧰 Today was not about adjusting anything on the bike. Bike fitting should think outside of just numbers and data on a computer screen . 👀 Look at the entire ecosystem of the rider, the injury history and the compensations that occur because of it . 🗜It was exciting to see little things that can be worked on during the off-season. Thanks Rick!

🖌Different strokes for different folks. There are all kinds of different techniques for pedalling a bike. Everyone is unique and different . Colin @enhughesiasm came in today and understood that he was a heel dropper. Would we try to correct that? 🤔 Probably not. It’s very hard to “correct” pedalling technique but capturing kinematic analysis through slow motion video gives us an understanding of what we do. That’s called biofeedback . 🧠 Let the Central Nervous System work out the most efficient firing pattern. You can’t “think” about turning on your glutes or fire 🔥 them at a rate that is impossible to sequence consciously. Your CNS will find a way to pedal a bike 🚲 . Today’s fit was all about cleat position and promoting a good setup to improve postural stability and generating better force through the feet 🦶

Thanks Allan for coming in! Chipping away at the process ⚒

🦵Front Foot Elevated Reverse Lunge to Step . This variation of a reverse lunge is a great exercise for the endurance athlete to assess single leg stability, balance, and control. It requires quite a bit of lumbopelvic control and rhythm to execute properly . The elevated front foot (in this case, the forefoot) requires a greater depth of range of motion through the hip, knee and ankle. It also requires stability through the calf complex and an appropriate amount of dorsiflexion control through the ankle, making it potentially functional for the runner/cyclist/triathlete. Adding the transition to a step can be a great coordination drill for those that struggle with dynamic control of the pelvis and trunk . 📝Note that I was playing around my torso angle and my shin angle to cycle through the exercise being more hip dominant or knee dominant . 🧫It might be worth experimenting with for those that really want to work on getting “aero” in the road, time trial or triathlon position . 🛎Remember, the bike may be adjustable but the body is adaptable! . ⚠️Word of caution: I probably wouldn’t prescribe this to many people… it was just fun playing around with this step variation and I really just do it for the “likes” 😂 . 🎶: beats by Dr. Kur ✌️

🤸‍♂️Dynamic Stretching . 🤔What really happens? Why do you feel better after a short 5-10 seconds of stretching before a run, bike or swim session? Why does that little annoying pain diminish after a quick bout of movement or stretching? . 🤓Nerd Answer: The interaction between the systems of the golgi tendon organ (GTO) and muscle spindle reflex causes a down-regulation of the length-tension relationship of our muscles . 🙄 Simple Answer: A system of checks and balances between reflexes in our body tell the muscles to wake up and get ready to move. This beautiful interaction tells our body how much it can tolerate before it goes beyond its safe zone to prevent injury. That’s why you feel much better after a quick dynamic stretching routine . ⏰When to do it? BEFORE an activity to wake up the 🧠 CNS (Central Nervous System) to prepare for activity . ⏱How long? In general, 30 second passes of each dynamic movement will be plenty to prep the body for the activity for the day . There are plenty of ways to perform a dynamic warm-up but here are a couple of movements I’ll have my peeps do before a workout or therapy session

The RFESS is vital to a well designed strength program. Single leg loading 🦵is safe and very effective if given the right cues.

The rat race of always trying to measure up can be tiresome, but my family always grounds me and reminds me to be thankful. I realize Thanksgiving is not a good holiday for some because of the pain of a broken family or the memory of a lost one. I'm hoping that this Thanksgiving will be a reminder for all of us to try our best to be grateful for the small things in our lives! . 🦃 Happy Thanksgiving everyone❗️

🚲Pedaling a bike is dynamic. The fit should be as well . Components of a proper fit should take into consideration the dynamic measurements of a persons pedaling style, an individuals strength and flexibility, and genetics 🧬 . The devil is in the details 😈

Slow motion load and carry. Challenge the glutes and reflexively turn on trunk stiffness during this exercise

It's the little things, done consistently, over time that make the biggest impacts . 👊Great drill from @zerenpt. Clinicians, go check out his new book if you are working with runners and endurance athletes!

Master the basics. There are no shortcuts

🎉3 years ago I was given an opportunity. An opportunity by a brother and friend. And yes, he happens to be an NFL veteran and pro bowl linebacker @buffalobills . I was at a low point of my career and left a cushy job thinking I had the goods to make it on my own. My pride got to me and I didn’t know what it took to actually be a business owner . I asked desperately for a small space for me to try this whole business thing out. I can’t thank Lorenzo @lorenzo_john and his family enough for the opportunity to even have the faith that I would make rent 😉 . The journey has been amazing and unexpected. The ups and downs of owning a business is real. The internal battles of emotion of not knowing what the week holds is real . But I am so thankful. I am grateful for the opportunity that someone gave me to believe in myself . Opportunities are a privilege and I am privileged that each and everyone of my clients have given me the opportunity to serve them. I am compelled to give a shout of thanks to each and everyone of you who have walked into my clinic and allowed me to serve you in any capacity. Whether it be one time or several, thank you 🙏 #blessed

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