The A-T-A Self Treatment System
The A-T-A System is our five part approach to self treatment. The primary goal of this system is to bring you through the healing process of overuse injuries and to provide tools to prevent future injuries. This will be accomplished through informational series of posts that will move through all of the major muscle groups of the body.
More specifically, the goals are to:
- Decrease muscle spasms/tension and loosen up the injured area -> self massage
- Break up soft tissue and joint restrictions/adhesions -> mobilization techniques
- Improve and maintain mobility in the injured area to allow for healing -> stretching
- Provide support to the injured area while it heals -> kinesiology taping.
- Restore muscle balance and function -> strengthening.
Below you will find descriptions of each of the above listed information series that will be presented on this site.
#1 Self Muscle Massage
What: This series is designed to teach three separate soft tissue release techniques and how to apply these techniques to all of the major muscles groups of the body.
What you need to get started: a foam roller and a tennis ball.
What you can expect in each installment: 1) anatomy review and specifically how to find the muscles on yourself, 2) the location of key area’s to work on for best results and which techniques to use, and 3) a video demonstration of these techniques.
The order: 1) Calf (gastroc, soleus, post tib), 2) Posterior Thigh (hamstrings), 3) Posterior Hip (Glutes, Piriformis, External Rotators), 4) Lateral Hip (Glute Med, TFL, ITB), 5) Anterior Hip (Psoas, Iliacus, Sartorious, Pectineus), 6 ) Quads, 7 ) Adductors, 8 ) Anterior/Lateral lower leg (anterior tib, peroneals, top of the foot), 9 ) Bottom of Foot (Plantar Fascia + big toe), 10 ) Low Back, 11 ) Mid-Back (thoracic spine), 12 ) Neck, 13 ) Shoulder (back of/posterior), 14 ) Shoulder (anterior/front of), 15) Upper Arm (biceps and triceps), 16 ) Elbow/Forearm, 17) Hand.
To see the series: click here
#2 Mobilization Techniques
What: This series is designed to teach you how to perform active and joint mobilizations for all of the major muscle groups of the body.
What you need to get started: a tennis ball, resistance band, and a foam roller.
What you can expect in each installment: 1) Step by step instructions to perform the mobilization and 2) video demonstration.
The order: 1) Calf (gastroc, soleus, post tib), 2) Posterior Thigh (hamstrings), 3) Posterior Hip (Glutes, Piriformis, External Rotators), 4) Lateral Hip (Glute Med, TFL, ITB), 5) Anterior Hip (Psoas, Iliacus, Sartorious, Pectineus), 6 ) Quads, 7 ) Adductors, 8 ) Anterior/Lateral lower leg (anterior tib, peroneals, top of the foot), 9 ) Bottom of Foot (Plantar Fascia + big toe), 10 ) Low Back, 11 ) Mid-Back (thoracic spine), 12 ) Neck, 13) Shoulder (posterior/back of), 14) Shoulder (anterior/front of), 15) Upper Arm (biceps and triceps), 16) Elbow/Forearm, 17) Hand.
To see the series: click here
#3 Stretching
What: This series is designed to teach stretching protocols for each of the major muscle groups. Due to the flexibility variations present in athletes, each protocol will be presented with beginner, intermediate, and advanced options.
What you can expect in each installment: 1) pictures and detailed directions for each stretch and 2) guidance on how to progress through the beginner, intermediate, and advanced options.
The order: 1) Calf (gastroc, soleus, post tib), 2) Posterior Thigh (hamstrings), 3) Posterior Hip (Glutes, Piriformis, External Rotators), 4) Lateral Hip (Glute Med, TFL, ITB), 5) Anterior Hip (Psoas, Iliacus, Sartorious, Pectineus), 6 ) Quads, 7 ) Adductors, 8 ) Anterior/Lateral lower leg (anterior tib, peroneals, top of the foot), 9 ) Bottom of Foot (Plantar Fascia + big toe), 10 ) Low Back, 11 ) Mid-Back (thoracic spine), 12 ) Neck, 13) Shoulder (posterior/back of), 14) Shoulder (anterior/front of), 15) Upper Arm (biceps and triceps), 16) Elbow/Forearm, 17) Hand.
To Catch up on this series: click here
#4 Kinesiology Taping
What: This series will be dedicated to helping you understand the many benefits associated with kinesiology tape and more importantly how to incorporate it into your recovery.
What you’ll need to get started: kinesiology tape and scissors.
What you can expect in each installment: Pictures, video, and detailed instructions for each tape application. These applications will be arranged in three steps to take you through the full healing spectrum.
- Immediately after injury (for swelling and pain reduction)
- During the healing process (correction techniques to restore normal position and inhibit motion to allow for healing)
- Techniques to help improve strength + function
The order: 1) Calf (gastroc, soleus, post tib), 2) Posterior Thigh (hamstrings), 3) Posterior Hip (Glutes, Piriformis, External Rotators), 4) Lateral Hip (Glute Med, TFL, ITB), 5) Anterior Hip (Psoas, Iliacus, Sartorious, Pectineus), 6 ) Quads, 7 ) Adductors, 8 ) Anterior/Lateral lower leg (anterior tib, peroneals, top of the foot), 9 ) Bottom of Foot (Plantar Fascia + big toe), 10 ) Low Back, 11 ) Mid-Back (thoracic spine), 12 ) Neck, 13) Shoulder (posterior/back of), 14) Shoulder (anterior/front of), 15) Upper Arm (biceps and triceps), 16) Elbow/Forearm, 17) Hand.
To catch up on this series click here.
#5 Strengthening
What: This series will be dedicated to helping you correct muscle imbalances and regain strength following injury. Wherever possible the exercise routines will offer at home or at the gym options to help fit with your current set up.
What you’ll need to get started: 1) gym membership for equipment examples or 2) stability ball, hand weights, resistance tubing for do-it-at home examples.
What you can expect in each installment: 1) pictures and detailed instructions targeting each muscle group in both a gym and at home setting and 2) options for exercise progression.
The order: 1) Calf (gastroc, soleus, post tib), 2) Posterior Thigh (hamstrings), 3) Posterior Hip (Glutes, Piriformis, External Rotators), 4) Lateral Hip (Glute Med, TFL, ITB), 5) Anterior Hip (Psoas, Iliacus, Sartorious, Pectineus), 6 ) Quads, 7 ) Adductors, 8 ) Anterior/Lateral lower leg (anterior tib, peroneals, top of the foot), 9 ) Bottom of Foot (Plantar Fascia + big toe), 10 ) Low Back, 11 ) Mid-Back (thoracic spine), 12 ) Neck, 13) Shoulder (posterior/back of), 14) Shoulder (anterior/front of), 15) Upper Arm (biceps and triceps), 16) Elbow/Forearm, 17) Hand.
This series is coming soon
Then what??
Once we finish going through the self treatment tools listed above we are going to switch gears to specific injuries. This time we will be focusing on specific symptoms and what treatments are available to you.
What can you expect in each installment: 1) identification of common symptoms for the injury, 2) ways to best use the self treatment tools above to work on it, 3) input from different medical professionals on what your treatment options are and when you should seek them out. This will include input from physical therapy, massage therapy, chiropractics, primary care physicians and orthopedic physicians to give you a full picture of what treatments are available to you as a patient.
