Mountain Junkies LLC

[SportsMAP @sportsmapnet]

So many practical take-aways in our 2 part Masterclass with Liz Bayley.
⁠
1st MTP Joint Pain & Dysfunction.

VIEW Now on the Sports MAP Masterclass platform⁠.⁠
⁠
https://t.co/InmiIxNJ8j

[E3Rehab @E3Rehab]

Lateral Step Down

[Prehab®️ @ThePrehabGuys]

4 exercises for SHIN SPLINTS

Management should include:
✅Load management (early rehab)
✅Addressing limitations in mobility (like ankle dorsiflexion limitations)
✅Strengthening key muscles through the new ROM
✅Single leg work and plyometric-based exercises for load tolerance

[Running-Physio @tomgoom]

I’ve teamed up with foot & ankle specialist @lizbayleyphysio to create 4 strengthening programmes for Plantar Heel Pain. 3 are based on Osborne et al. (2023) and 1 is our own ‘LiTHE’ programme. There’s lots to consider with these exercises which we’ll explore in this thread 🧵

[James McCormack @Flawless_Physio]

🦶7 Progressive Posterior Tibial Tendon Strengthening Exercises 🦶

1/
Isometric Holds

[Tim Denning @Tim_Denning]

This is David Goggins.

He teaches people to stop being little b*tches.

He was a Navy Seal, then sold 5M copies of his book "Can't Hurt Me."

Here are 10 of his insights that rewired my brain to do hard things (and will do the same for you):

[Tim Denning @Tim_Denning]

This is Tim Ferriss.

He taught me how to be unf*ckwithable.

His podcast has 1B downloads & he hates fame.

Here are 11 of his insights that made me unf*ckwithable (and will do the same for you):

[Armored Heat @ArmoredHeat]

92 MPH at 42 Years old🤯

Dustin Nippert is a former Big Leaguer and KBO Pitcher who has been using Armored Heat to train for his role on the Netflix Show: A Clean Sweep

6 Years (1950 days) since retiring, he is back up to touching 92 MPH and bouncing back better than ever! It is awesome to be a part of such a cool process 📈

[Prehab®️ @ThePrehabGuys]

The truth about FLAT FEET:

We all have different foot structures and that’s normal! What’s important when addressing flat feet is creating a supportive environment for your arch by optimizing mobility and strength to decrease excessive pain, strain & injuries down the line.

[Reed Strength & Mobility @CoachGeoffReed]

The Nordic Hamstring Curl

From Beginner, to Basic, to Pro
🧵

[E3Rehab @E3Rehab]

Exercise OPTIONS for Peroneal Tendinopathy.

Exercise selection (if appropriate and indicated) and parameters will obviously vary based on stage of rehab, symptoms, function, goals, etc.

Learn more: https://t.co/Fp9MRA410z

[Prehab®️ @ThePrehabGuys]

Hamstring strain? Stop passively stretching out your injury and get active instead! Incorporate strength into your routine as tolerated💪

[Prehab®️ @ThePrehabGuys]

Address your bunions without the gimmicks with these exercises 💯

[Prehab®️ @ThePrehabGuys]

Some of our favorite rotator cuff strengthening exercises💪

The rotator cuff is a group of 4 muscles & their associated tendons. They’re extremely vital to dynamic shoulder joint stability as they are the only muscles that directly span the glenohumeral joint.

[Jeremy Toohey @Toohey_sp]

Training prep. Here’s a list of several movements we like as warmups:

▪️Waitress iso hold
▪️Hands free shin box
▪️Banded walks
▪️Floating heel calf raise
▪️Heel to hand rotation
▪️Heel clicks
▪️Hamstring ➡️ ankle rock
▪️Dead hangs
▪️Single leg wall sit
▪️Banded t spine rotation

[Will🦶🏼 @Barefoot_Will_]

If you've treated Plantar Fasciitis with Cortisone Shots, Night Splints, Insoles, & Frozen water bottles only to continue having flare ups, this could be why:

Most cases of plantar fasciitis aren't true cases of inflammation, but a degeneration of the tissue.

In 2003 a physician by the name of Harvey Lemont conducted a study.

He took a biopsy (internal tissue sample) from 50 patients suffering from plantar fasciitis.

Shockingly, the biopsy results came back showing ZERO signs of inflammation.

What he found was Dead/Degenerated tissue.

The degenerated tissue was a result of a lack of blood flow.

These tissues (plantar fascia) were not receiving a sufficient amount of oxygenated blood.

The restriction of blood flow is due to an abnormal amount of pressure placed onto the main artery within the foot. (The Lateral Plantar Artery)

The abnormal pressure placed on this artery is caused by insufficient strength within the muscles of the feet & ankles. (Weak Arch)

This lack of strength & muscle tone changes the structural position of bones, ligaments, tendons, etc

This artery feeds through a small tunnel through the ankle & foot.

When there is not enough muscle tone to keep your bodyweight from collapsing this tunnel, it restricts the amount of blood flow coming through this artery & into the tissues of the foot- including the plantar fascia.

An easy visual analogy:

Imagine there is a garden hose running across your driveway.
This garden hose is supplying your veggie garden with plenty of water.
If you stood on top of this garden hose, it would restrict or cut off the water supply to the garden.
Over time, the veggies in the garden would begin to suffer from the restricted water supply.

The same thing is happening to the Lateral Plantar Artery of your foot.

What causes these structural changes / decreased muscle tone?

The main cause: your shoes

Almost every modern shoe has a toe box that is entirely too narrow for the natural human foot.

These narrow-toe box shoes restrict movement of the Big Toe (like a cast)

The Big Toe is directly responsible for strength & muscle tone within the arch of your foot.

If you restrict movement, you reject the opportunity for muscle activation.

Restricting muscle activation leads to a weakening of the muscles.

A weakening of the muscles leads to changes within the bone structure.

Changes within bone structure leads to additional pressure placed on the artery.

There are 2 main components to solving this issue:

1. Switching to a Foot-Friendly Shoe
2. Intentionally reversing the structural changes through mobility & exercise

1. "Foot Friendly Shoes" are shoes that allow your feet to move like they were designed to move.

This includes features of
-A wide toe box
-A pliable & flexible sole
-Zero Drop (level from heel to toe)
-Minimal Cushioning & Support (artificial support weakens your feet)

2. Mobility & Exercise

Although this pain can have a random onset, this problem doesn't occur overnight. This problem is a result of years, or even decades of negative adaptation.

Because of the prolonged negative adaptations, it will take a progressive process to correct these negative adaptations. (luckily it doesn't take years, just a few months)

This means Restoring Natural Foot Function through a specific routine of mobility & exercise

Yes, foot specific exercises.

And ankle specific, hip specific, & core specific exercises.

Your foundation has an effect on entire kinetic chain. So making sure to address the kinetic chain as a whole is very crucial.

This is where the internet usually fails.

The typical protocol for plantar fasciitis includes stretching the calf & rolling the foot on top of a ball.
These activities simply aren't enough.

You must strengthen the arch, increase big toe function, strengthen the ankle, strengthen the hips, create mobility within the hips...etc

Luckily I've built a program that does exactly this.

The program eliminates the guessing game. No searching countless hours for a vague remedy.

The program addresses the root cause.

This program is straight forward, easy to complete, & effective.

DM me "Foundation" for more info on the program.

[Tom Broback @TomBroback]

Is knee pain killing your soccer season?

Kevin wanted to quit his men’s league because of how bad his knees hurt.

He reached out to me and wanted a plan that included:

-short workouts
-workouts from home
-no surgeries or injections

Here is how Kevin fixed his knee pain:

[Tom Broback @TomBroback]

Does your Achilles flare up after every run?

John's used to while training for his last marathon.

He was able to fix this issue without:

• Stopping his running program
• Going to the gym every day
• Taking more medications

Here is what he did to reduce his Achilles pain:

[Tom Broback @TomBroback]

“I hurt my Achilles, what do I do?"

Scott asked me this question last winter after injuring his Achilles.

With his goal to get back to running and playing basketball, he needed help, and fast.

Here is what Scott did to fix his Achilles pain:

[Tom Broback @TomBroback]

Oliver wanted to quit running forever.

He could never get more than a few miles without his Achilles starting to hurt.

Desperate for a solution, he turned to me for help.

Here is what I had him do: