Foot

footmusclesThis region contains all of the small muscles of the foot, the plantar fascia, and the sesamoid bones under the big toe.

In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Specific Treatment Plans for this area:

(* note. each treatment plan includes a free downloadable PDF. Here’s a post on how to use them.)

1) Plantar fasciitis. Click here.

This is part of our “Injury of the Week” blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system.

In-depth Blog Series:

In this section you will find links to an in depth series on foot muscles, self evaluation, and treatment:

Self evaluation + basic mobility treatment

Foot intrinsic muscles (four posts: big toe, little toe, middle toes, top of foot)

Foot extrinsic muscles (four posts:shin, peroneals, deep posterior compartment, superficial posterior compartment)

Blog post: Plantar fasciitis or something else?

 

Individual Parts of Self Treatment System (aka these are what are used in the treatment plan PDF’s):

Part 1. Self Muscle Massage.

  1. Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the foot using a foam roller and tennis ball. Click here.

Part 2. Mobilizations

  1. Blog post on tennis ball/active mobilization for the foot and plantar fascia. Click here.
  2. Blog post on joint mobilization of the big toe using resistance band. Click here.

Part 3. Stretching.

  1. Blog post on stretches for the foot and plantar fascia. Click here.

Part 4. Kinesiology tape

  1. Blog post on taping for plantar fascia. Click here.
  2. Blog post on taping for foot pain, pain on top of the foot, or pain under the ball of the foot/toes. Click here.
  3. Blog post on taping to decrease pain and swelling following an ankle sprain. Click here.

Part 5. Strengthening

Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).

 

Shoulder- Posterior/Back Of

postshouldermusc1 (1)This region contains part of the majority of the rotator cuff muscles, the teres major, and latissimus dorsi.

In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Injury Treatment Plans for this area:

(* note. each treatment plan includes a free downloadable PDF. Here’s a post on how to use them.)

1. Shoulder impingementClick here.

This is part of our “Injury of the Week” blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system.

Self Treatment System

Part 1. Self Muscle Massage.

  1. Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the back of the shoulder using a foam roller and tennis ball. Click here.

Part 2.Mobilizations

  1. Blog post on tennis ball/active mobilization for the rotator cuff/intersection area at the back of the shoulder. Click here.
  2. Blog post on active mobilizations for the rotator cuff. Click here.

Part 3. Stretching.

  1. Blog post on stretches for the back of the shoulder (including posterior shoulder capsule + latissimus dorsi). Click here.

Part 4. Kinesiology tape.

  1. Blog post on how to apply tape for impingement syndrome (aka pain at the front of the shoulder). Click here.
  2. Blog post on how to apply tape for a rotator cuff injury (aka tendinitis, bursitis, etc). Click here.
  3. Blog post on how to apply tape following an AC sprain/separated shoulder. Click here.

Part 5. Strengthening. 

Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).

 

Hamstrings

HamstringsImportant structures in the back of the thigh are the three hamstring muscles- the semimembranosus, the semitendonosis, and the biceps femoris.

In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Injury Treatment Plans for this area:

(* note. each treatment plan includes a free downloadable PDF. Here’s a post on how to use them.)

1. Hamstring strain/sprain. Click here.

2. Upper hamstring tendonitis. Click here.

3. Pes anserine injuries. Click here.

This is part of our “Injury of the Week” blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system.

Individual Parts of the Self Treatment System:

Part 1. Self Muscle Massage.

Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the hamstrings using a foam roller and tennis ball.  Click here.

Part 2. Mobilizations

  1. Blog post on tendon mobilizations for the hamstrings using a tennis ball. Click here.

Part 3. Stretching.

Blog post on beginner and advanced stretches for the hamstrings/back of the thigh. Click here.

  1. Standing 3 way hamstring stretch. Click here. (note: this is part of a two part series on runners knee; scroll down to the stretches)
  2. Three way hamstring stretch with strap (pictures and video). Click here. (this is part of a series on IT Band syndrome. Scroll down to video and pics)

Part 4. Kinesiology Taping.

  1. Taping application to decrease pain and swelling. Click here.
  2. Taping application to protect the hamstring muscle from being overstretched to allow for healing. Click here.
  3. Taping application for the pes anserine common insertion point (inside of the knee where the hamstrings/adductors joint together). Click here.

Part 5. Strengthening

Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).

 

Hip- Posterior/Back Of

posthipmusclesThis region consists of the muscles in posterior hip/glute region. Important structures in this area include: the piriformis muscle (green line), gemelli muscles and obturator externus (purple line), quadratus femoris (red line), and the gluteus maximus muscle which lays over the top of them all.

In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Injury Treatment Plans for this area:

(* note. each treatment plan includes a free downloadable PDF. Here’s a post on how to use them.)

1. Piriformis strain/sprain. Click here.

2. Upper hamstring tendonitis. Click here.

This is part of our “Injury of the Week” blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system.

Individual Parts of the Self Treatment System:

Part 1. Self Muscle Massage

  1. Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the posterior hip using a foam roller and tennis ball. Click here.

Part 2. Mobilizations

  1. Blog post on tennis ball mobilizations for the back of the hip. Click here.

Part 3. Stretching.

  1. Blog post on beginner, intermediate, and advanced stretches for the piriformis and external rotators of the hip. Click here.

Part 4. Kinesiology Taping.

Coming soon. Planning to add a piriformis tape application.

Part 5. Strengthening. 

Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).

 

Mid Back/Thoracic

thormuscsuperThis region contains the paraspinal muscles (erector spinae and multifidus) as they move up the back, as well as, the interscapular/between the shoulder blade muscles (rhomboids and trapezius).

In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Injury Treatment Plans for this area:

None yet! Stay tuned.

Current injuries on our list for the “injury of the week series” for this region include rib injuries, mid back sprains, and interscapular muscle spasms. Have something else you’d like to see? Drop us an email/message and we’ll add it to the list.

Individual Parts of Self Treatment System:

Part 1. Self Muscle Massage.

  1. Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the mid back using a foam roller and tennis ball. Click here.
  2. Blog post on other treatment tools for use in the back region including the RAD roller, Rumble Roller and Knobber. Click here.

Part 2. Mobilizations.

  1. Blog post on tennis ball/active mobilizations of the mid-back. Click here.

Part 3. Stretching.

  1. Blog post on how to stretch out the muscles of the mid-back and between the shoulder blades. Click here.

Part 4. Kinesiology tape.

  1. Blog post on how to use tape following an intercostal strain or rib separation. Click here.

Part 5. Strengthening. 

Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).

Neck

neck musclesThis region contains the upper end of the paraspinal muscles, the levator scapulae, upper trapezius and scalenes.

In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Injury Treatment Plans for this area:

(* note. each treatment plan includes a free downloadable PDF.Here’s a post on how to use them.)

1) Neck strain/sprainClick here.

This is part of our “Injury of the Week” blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system.

Individual Parts of Self Treatment System:

Part 1. Self Muscle Massage.

  1. Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the neck using a foam roller and tennis ball. Click here.
  2. Blog post on other treatment tools for use in the back region including the RAD roller, Rumble Roller and Knobber. Click here.

Part 2. Mobilizations

  1. Blog post on tennis ball/active mobilization for the upper trap and levator scap. Click here.

Part 3. Stretching.

  1. Blog post on how to stretch out the muscles from the tops of your shoulders up into your neck. Click here.

Part 4. Kinesiology tape.

  1. Blog post on how to apply taping application for neck pain/muscle strain. Click here.

Part 5. Strengthening.

Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).