Jake Habermehl, ATS

πŸ‘¨β€πŸŽ“Bachelor's of Science πŸ‘¨β€βš•οΈMasters Athletic Training Student πŸ“§Inquiries: jake_habermehl@yahoo.com

5 posts 1,659 followers 1,847 following

Are you having pain 😩 in the front of your knee? _____________________________________________________________
Anterior knee pain is a common problem with a wide variety of causes. One ☝️ of the most common causes of anterior knee pain is patellar tendinitis. Patellar tendinitis is commonly referred to as jumper’s knee for the high occurrence of this injury in basketball πŸ€, volleyball 🏐, and other sports requiring repetitive jumping. _____________________________________________________________
Typically athletes will complain of dull aching pain at rest located at the insertion of the patellar tendon. This pain typically increases in intensity with jumping or running πŸƒ _____________________________________________________________ Treatment:
Patellar tendinitis is an OVERUSE injury and the best initial treatment is rest!!! 😴
After you have rested for a few and the pain has diminished you can start fixing the problem!
1. Begin with a light low-impact warm up 5-10 mins on a stationary bike 🚲. If this reproduces your pain try elevating the seat to reduce the amount of knee flexion.
2. Stretch your quads, calfs, hamstrings, and hip flexors (3x30sec each).
3. Strengthen the quad: start simple with 2x10 body weight squats focusing on the lowering phase (eccentric phase). If those are easy and pain-free move on to lunges 3x10. Progress these slowly each day by adding reps or weight while being careful not to add too much and cause pain!
4. Limit pain and swelling: apply an ice ❄️pack for 15-20 mins after your exercises.
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#shinsplints #running #basketball #volleyball #patellartendonitis #patellartendinitis #patellartendon #patella #jumping #injuryprevention #sportstherapy #healthcare #prehab #stability #kneepain #athletictraining #correctiveexercise #sportsinjury #sportsmed #orthopedics #knee #exercise #sportsrehab #sportsperformance #kneecap #kneeprobs #injuryrehab #athletictrainer

7πŸ’¬

Achilles Tendinopathy Rehab
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Achilles tendinopathy is a common musculoskeletal injury that causes 😩pain, swelling, and stiffness of the Achilles tendon. Achilles tendinopathy is caused by πŸ” repeated microtrauma to the Achilles tendon. Some of the main causes of Achilles tendinopathy are wearing inappropriate footwear πŸ‘ and increasing training intensity or volume rapidly. Follow these 4 steps to get back on your feet and pain free!
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Step 1.) Warm upπŸ”₯! 5-10 mins on the bike, elliptical, or whatever low-impact cardio you like best.
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Step 2.) Stretch out those calf muscles! Tight calf musculature can reduce ankle range of motion and keep you in a plantarflexed position. The calf muscle is comprised of two ✌️ main muscles, the gastrocnemius and the soleus. To focus on the soleus put your foot on a slant board and bend the knee. To focus on stretching the gastrocnemius put your foot on the slant board with the knee locked πŸ”’ out and the heel on the ground. Perform each of these stretches for 3 sets of 30-60 seconds for each leg.
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Step 3.) Foam Rolling! Grab a foam roller and get to work on the calf musculature. Work all the way from the back of the knee down to the heel. Begin with ☝️one leg on the foam roller and the other on the ground. As you progress you can 🀞cross your legs to increase the amount of pressure as tolerated. Attack those calfs for 1-2 mins.
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Step 4.) Strengthen! Start off with 3 sets of 10-12 body weight heel raises focusing on 🐌slowly lowering yourself to the ground. As those become easier and pain free progress to single leg heel raises. Raise up on both legs and lower yourself 🐌slowly with only one leg for 3 sets of 10-12. When these become easy and pain free you can begin slowly adding weightπŸ‹οΈοΈβ€β™€οΈ.
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Go through this routine everyday and get rid of that aching pain in your Achilles!

#injuryprevention #sportstherapy #healthcare #prehab #stability #physicaltherapy #exercise #sportsrehab #achilles #athletictraining

13πŸ’¬

Can you prevent shin splints?
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Medial tibial stress syndrome (MTSS), commonly known as shin splints, is a common overuse injury among runners πŸƒ, dancers πŸ’ƒπŸ» , and a variety of other athletes πŸ€βš½οΈπŸπŸŽΎ. MTSS typically develops as a result of abrupt changes in footwear, training surface, or training volume. The pathophysiology of MTSS can't be traced to a single☝️faulty tissue. A variety of causes of MTSS include tendinitis of any combination of the tibialis posterior, soleus, and/or tibialis anterior (pictured ⬆️ above). The dysfunction of these injured tissues places excessive strain on the tibia 😫 resulting in the distinct shin pain associated with MTSS.
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Strengthening the core, ankle musculature, and hips is a good place to start; however, this is unlikely to make a difference πŸ˜•. The BEST prevention is 🐌 slowly ↗️ increasing training volume and wearing appropriate and supportive footwear. It is suggested that runners only increase mileage 5-10% each week to avoid MTSS. If a change in training surface is necessary try to ⬇️ decrease your training load when you begin training on the new surface and gradually increase to allow adequate time for your body to adapt appropriately to the change.
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Follow these tips and avoid that pain in the shins.Tag your running partner in the comments!
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#shinsplints #running #MTSS #shinpain #injuryprevention #sportstherapy #healthcare #prehab #stability #ankleinjury #athletictraining #correctiveexercise #sportsinjury #sportsmed #orthopedics #anklesprain #exercise #sportsrehab #sportsperformance #dance

15πŸ’¬

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Ankle stability/sprain prevention
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Step 1.) Warm upπŸ”₯! 5-10 mins on the treadmill, bike, elliptical, or whatever cardio you like best.
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Step 2.) Stretch out those calf muscles! Tight calf musculature can reduce ankle range of motion and keep you in a plantarflexed position which is the position in which most lateral ankle sprains occur. The calf muscle is comprised of two ✌️ main muscles, the gastrocnemius and the soleus. To focus on stretching the gastrocnemius extend one leg with the knee locked πŸ”’ out and the heel on the ground. To focus on the soleus bring the back leg slightly closer to the wall and bend the knee. Perform each of these stretches for 3 sets of 30-60 seconds for each leg.
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Step 3.) Range of motion! Find a balance board and place your foot directly in the center. While maintaining contact with the board complete 10 clockwise πŸ•“ and 10 counterclockwise rotations of the board 2-3 times for each leg. Try to keep the edge of the board in contact with the floor the whole time.
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Step 4.) Balance βš–οΈ! Grab a bosu ball and perform 2-3 sets of 30 seconds balancing on each leg. Maintain slight flexion in the stance leg and close your eyes πŸ‘€ for more of a challenge.
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Step 5.) Strengthen! Take a resistance band and perform 2-3 sets of 10 inversion and eversion. Do these slowly 🐌 and try to minimize movement at the knee. Lastly, perform 2-3 sets of 10 toe raises and heel raises.
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Go through this routine everyday and keep those ankles healthy!
#injuryprevention #sportstherapy #healthcare #prehab #stability #ankleinjury #athletictraining #correctiveexercise #sportsinjury #sportsmed #orthopedics #anklesprain #exercise #sportsrehab #sportsperformance #athlete #gym #fitness #fit

29πŸ’¬

Ankle stability/sprain prevention
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One of the most common athletic ⛹️ injuries is the lateral ankle sprain. When the ankle is "rolled in" (inverted) 3 major ligaments can be damaged (anterior talofibular, calcaneofibular, posterior talofibular). Continuous damage to these ligaments can result in ligamentous laxity which further predisposes you to future ankle sprainsπŸ™†.
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While not every ankle sprain can be avoided, a majority can be prevented with a few simple exercisesπŸ‘. A combination of range of motion, balance, and strengthening exercises can be performed to reduce your risk of future ankle sprainsπŸ’ͺ🏼.
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Stay tuned to learn how to improve your ankle stability and reduce your injury risk! __________________________________________________
#injuryprevention #sportstherapy #healthcare #prehab #stability #ankleinjury #athletictraining #correctiveexercise #sportsinjury #sportsmed #orthopedics #anklesprain #exercise #sportsrehab #sportsperformance

8πŸ’¬