Lower Back

backmuscle1This region is home to the large muscles of the low back including the paraspinals (erector spinae and multifidus), as well as, the quadratus lumborum and larger overlapping latissimus dorsi muscles. 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) Low back strain. Click here.

These plans are 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 including self massage, mobilizations, kinesiology taping, stretching and strengthening.

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 low back using a foam roller and tennis ball. Click here.
  2. Blog post on additional treatment tools for use in the back, including the RAD Roller, Rumble Roller, and Knobber. Click here.

Part 2. Mobilizations

  1. Blog post on how to perform a tennis ball mobilization/active release of the low back. click here.

Part 3. Stretching.

  1. Blog post on how to stretch out the muscles of the low back. Click here.

Part 4. Kinesiology tape.

  1. Blog post on how to apply tape following a low back strain/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).

Elbow Forearm

wristflexormuscleThe forearm/wrist consists of the muscles that bend and straighten the wrist, namely the wrist flexors and extensors. This area is commonly injured with lateral and medial epicondylitis (aka tennis and golfers elbow). In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Injury Treatment Plans

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

1. Tennis elbow (lateral epicondylitis).  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 including self massage, mobilizations, kinesiology taping, stretching and strengthening.

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 forearm and wrist using a foam roller and tennis ball. Click here.

Part 2. Mobilizations.

  1. Blog post on tennis ball/active mobilizations for the wrist flexors and extensors. Click here.
  2. Blog post on wrist joint mobilization using resistance band/tubing. Click here.

Part 3. Stretching.

  1. Blog post on stretches for wrist flexor and extensor muscle groups. Click here.

Part 4. Kinesiology tape

See tennis elbow post below for tennis elbow 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).

Wrist Hand

handmusc11The hand consists of the all the little muscles that move the fingers and thumb. This area is commonly injured with muscle injuries, tendinitis and even nerve injuries such as carpal tunnel syndrome. In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Injury Training Plans for this area:

None yet, but don’t worry. This region is on our list! So far we have carpal tunnel syndrome, wrist sprain/strains, TFCC ligament injuries and DeQuervains on our list. Have something else you want us to cover? Drop us an email or message.
These plans will be 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 including self massage, mobilizations, kinesiology taping, stretching and strengthening.

 

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 hand using a foam roller and tennis ball. Click here.

Part 2.Mobilizations.

  1. Blog post with video on how to mobilize longer finger tendons, thumb and pinky muscles with a tennis ball. Click here.
  2. Blog post on wrist joint mobilization using resistance band/tubing. Click here.

Part 3. Stretching.

  1. Blog post with video on how to stretch out the long finger tendons, thumb and pinky muscles. Click here.

Part 4. Kinesiology tape

Stay tuned. As we move through our list of injuries, this section will be updated.

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).

Anterior Hip

anthipmusclesThis region consists of the hip flexors (iliopsoas and illiacus), the rectus femoris (part of the quad muscles), sartorious, and pectineus. 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) Hip flexor strain/sprain. 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 including self massage, mobilizations, kinesiology taping, stretching and strengthening.

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 front of the hip using a foam roller and tennis ball. Click here.

Part 2. Mobilizations

  1. Blog post on joint mobilization for the front of the hip. Click here.
  2. Blog post on tennis ball/active mobilization for hip flexors/psoas. Click here.
  3. Blog post on mobilization of the adductor muscles up near their insertion at the groin + lateral hip joint mobilization using a resistance band. Click here.

Part 3. Stretching

  1. Blog post on beginner, intermediate and advanced stretches for the front of the hip. Click here.
  2. Hip flexor/quadricep stretch (pictures). Click here. (this is part of a post on Runners Knee)
  3. Hip flexor/quadricep stretch (video). Click here. (this is part of a post on IT Band Syndrome)

Part 4. Kinesiology Taping

Blog post on a taping application to decrease pain/promote recovery following a hip flexor 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).

 

Bicep Tricep

elbowmusclesdeepThe upper arm consists of the muscles that bend and straighten the elbow, namely the large bicep and tricep muscles. It also includes the deeper brachialis and brachioradialis, as well as the muscles that rotate the forearm. 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) Bicep strain/sprain. 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 including self massage, mobilizations, kinesiology taping, stretching and strengthening.

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 upper arm using a foam roller and tennis ball. Click here.

Part 2.Mobilizations

  1. Blog post on tennis ball/active mobilizations for the biceps and triceps. Click here.

Part 3. Stretching.

  1. Blog post on stretches for the bicep and tricep. Click here.

Part 4. Kinesiology tape

Stay tuned. Applications will added as we talk about different injuries.

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).

Quad Thigh

quadmusclesThis region contains the four quadricep muscles (rectus femoris/RF, vastus intermedius/VI, vastus lateralis/VL, and vastus medialis oblique/VMO), the patella/knee cap, and patellar tendon. 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) Patellar tendonitis.  Click here.

2) Patellofemoral Syndrome (PFS). Click here.

3) Quadricep Strain/sprain. Click here.

These are 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 including self massage, mobilizations, kinesiology taping, stretching and strengthening.

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 quadriceps using a foam roller and tennis ball. Click here.

Part 2.Mobilizations.

  1. Blog post on how to mobilize the quad muscles using a tennis ball. Click here.

Part 3. Stretching.

  1. Blog post on beginner, intermediate, and advanced stretches for the front of the thigh/Quads. Click here.
  2. Hip flexor/quadricep stretch (pictures). Click here. (this is part of a post on Runners Knee)
  3. Hip flexor/quadricep stretch (video). Click here. (this is part of a post on IT Band Syndrome)

Part 4. Kinesiology Taping.

  1. Blog post on decreasing pain, swelling, bruising in the the knee. Click here.
  2. Blog post on taping to decrease the symptoms and correct patellar tendonitis. click here.
  3. Blog post on taping to decrease the symptoms and correct Chondromalacia. Click here.
  4. Blog post on taping to decrease the symptoms and correct lateral patellar tracking abnormalities. Click here.
  5. Blog post on taping following a quad strain/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).

Lateral Hip

lathipmusclesThis region consists of the Iliotibial or IT Band, the Gluteus Medius/Minimus Muscles and the Tensor Fascia Latae (TFL). 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) IT Band Syndrome (ITBS). 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 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 lateral hip using a foam roller and tennis ball. Click Here.

Part 2. Mobilizations.

  1. Blog post on how to mobilize the Gluteus Medius/ITB using a tennis ball. Click here.
  2. Blog post on how to mobilize the outside of the hip joint and adductors using resistance band. Click here.

Part 3. Stretching.

  1. Blog post on stretches for the outside of the hip. Click here.
  2. TFL stretch (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 for the IT Band (to decrease activity and allow for healing). 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).

Adductors Groin

adductormusclesThis region is home to the adductor muscles (magnus, longus, and brevis), the sartorious muscle and the gracilis. It is also home the Pes Anserine.

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. 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 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 adductors/inner thigh using a foam roller and tennis ball. Click here.

Part 2.Mobilizations.

  1. Blog post on how to mobilize the adductor muscles using resistance band. Click here.

Part 3. Stretching.

  1. Blog post on beginner, intermediate and advanced stretches for the inner thigh/adductors. Click here.
  2. Adductor stretch (video). Click here. (this is part of a post on IT Band Syndrome)

Part 4. Kinesiology tape.

  1. Taping application for the pes anserine (common insertion of the adductors/hamstrings/sartorious muscles) on the inside of the knee). Click here.
  2. Taping application for an adductor strain/pulled groin. 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).

Shin

shinmuscle1This region contains muscles that run from the top of your foot all the way up the front of your shin (extensor hallicus, extensor digitorum and anterior tibialis), as well as, muscles running from your outside ankle bone all the way up to your knee (the peroneal muscles).

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) Peroneal tendonitis. Click here.

2) Shin splints. 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.

Blog Posts:

Foot Extrinsics: The peroneals. This post was part of a in depth blog series about foot self evaluation and treatment.

Individual Parts of Self Treatment System:

Part 1. Self Muscle Massage.

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

Part 2. Mobilizations.

  1. Blog post on mobilization techniques for the peroneals and shin muscles using a tennis ball. click here.

Part 3. Stretching.

  1. Blog post on beginner, intermediate, and advanced stretches for the shin/outer ankle. Click here.

Part 4. Kinesiology tape.

  1. Blog post on taping for shin splints (anterior tibialis). Click here.
  2. Blog post on taping for the peroneals. Click here.
  3. Blog post on taping for medial tibial stress syndrome. Click here.
  4. Blog post on taping for pain/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).

Calf

calfsuperficial1Important structures in this region include: 1) Gastrocnemius, 2) Soleus, 3) Posterior Tibialis, and 4) Achilles Tendon.

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. Calf strain. Click here.
  2. Achilles tendonitis.  Click here.
  3. Posterior tibialis strain. Click here.

These are 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.

Blog Posts:

Chronically tight calves: self evaluation and treatment. This is a four part in depth blog series.

 

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 calf using a foam roller and tennis ball. Click here.

Part 2.Mobilizations

  1. Ankle mobilization techniques. Click here.
  2. Blog post on gastroc/soleus/achilles mobilizations using a tennis ball. Click here.
  3. Blog post on posterior tib mobilization using a tennis ball. Click here.

Part 3. Stretching

  1. Calf blog post with video for beginner, intermediate and advanced stretches. Click here.
  2. Five favorite stretches for runners. Click here.

Part 4. Kinesiology Taping

  1. taping application for pain and swelling in the calf.. Click here.
  2. taping application to decrease muscle activity and allow for recovery for the gastroc/soleus + achilles tendon. Click here.
  3. taping application to decrease muscle activity and allow for recovery of the posterior tibias. Click here.
  4. taping application for medial tibial stress syndrome. Click here.
  5. taping application 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).