Just Great Results

Name: Just Great Results
Address: London Colney, GB
Telephone: +447494463099
Price range: Not applicable

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London Colney
Just Great Results

We have expertise not only on the repair of but the prevention of all major injuries associated with Fed-up with busy gyms, long contractions and poor results.

Then look no further than here. I get the very best results for my clients through effective and safe methods. Full movement assessments are made with pre-rehab to prevent any future injury and long create lasting results.

09/07/2020

Times are tough for those people suffering pain and discomfort from injury or persistent pain.
As of today I will be offering a free consultation to all those suffering.
Take a look at our Instagram account
And book your free consultation .co.uk

25/06/2020

Mostly an online trainer these days. I do still like my face to face session, love that good banter during a session.
However I have to say online training has changed and the technology available to not only schedule appointments but use tech to check progress and accountability is awesome.
I also find I can still give the ques necessary for improving technique with demonstrational programs that quality editing tools like powerdirector provides.

23/06/2020

How best to recover from a knee injury

What makes up the knee?

To determine how we recover from a knee injury, we must first understand what makes the knee what it is.
The knee is made up of 4 main ligaments Posterior, anterior cruciate, lateral, and medial collateral ligaments. These work to stabilize the joint against the excessive side to side and rotational movements the hip and ankle provide the body during day to day activities. We then have the kneecap (patella) which is mostly is supported by the quadriceps muscles (front thigh muscles) particularly the vastus medialis and lateralis muscles but the others apply tension to the patella tendon necessary to maintain the stability of the knee cap.
Then there are the cartilaginous structures namely the meniscus which (acts as a suction cup for the femur to allow it rest and move freely) and the articular cartilage which ultimately forms the knee joint and adds further freedom of movement to the different parts.
What can go wrong?
Well as we can see all these various parts specific functions are all aimed at preventing excessive movement of which both the ankle and the hip provides.
The knee joint works, similar to that of a door so if we were to use a door as an example.
If I were to move the door up, down and then twist it on its hinges damage would occur, however, unlike a door the knee joint has ligaments to prevent such movements. So, when one ligament is strained this leads us (the therapists) to determine the possible cause of injury.
This also leads me to consult the hip and ankle for possible faults in their function to determine the diagnosis and best-used treatment methods. So, the good footwear, proper glute strength and a proper range of movement in both are crucial at preventing knee injury.

What is the best treatment method?

Well, this can depend on the latter stages of recovery, but in the early stages, the acronym r.i.c.e (rest, ice, compression, and elevation) can work wonders at preventing further injury and speeding up the healing process. Unfortunately, unless we're in lockdown rest is a difficult precious commodity so preventing normal action through strapping of the knee and/or crutches is the best cause of action.

In the latter stages of rehabilitation (once swelling and pain have significantly decreased or gone) then improving flexibility in the hip, ankle, and around the knee joint are advisable before strengthening work should take place. Remembering all the notes from the therapist on the exact cause of the injury for the specific exercises to provide strength and normal function of the entire lower limb.
Can we come back better than ever?
Well yes but many facts play a role in this:

• How quickly treatment took place
• Weather rehabilitation stages adhered too
• The types of the corrective program taken on and
• The severity of the disfunction before the injury.
So, prior to taking on a rehabilitation program the aim should be improved performance of the body in every stage of the process rather than just recovery from that specific injury you happen to have right now.
This I find is a major stumbling block for many program administered in everyday society and the main reason most people become injury prone post injury.

08/06/2020

5 way to prevent knee injury

In order to determine a way for prevention we need to examine the main precipitating factors for knee injuries
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1st: contributing factor is hip strength, more specifically balance and stability. The muscles which provide this effect is a group of muscles called the glutes (minimums, maximus and Medius) these muscles are designed to stabilise the hips and lower back while in stance and in stride. They are some of the largest in the human body (maximus) but easily and progressively become weakened through an everyday action we all cannot avoid, that of sitting. What makes this circumstance worse is the fact that the group of muscles are treated like any other in the case of their training. A particularly great exercise to start the process of strengthening this process of strength to the glutes if an exercise called the Glute bridge. This exercise however is either progressed with weights in much the same way as the squat or abandoned once significant strength is initially activated. The more ideal method would be to adopt a progression to a single-leg glute bridge and/or single-leg squat which bring the gluteus Medius & minimums (muscles which align the hips and prevent collapse) into play.
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2nd: factor of concern is the ankles neck position. A forward neck position strains the muscles designed to maintain proper position of the head on the shoulders. This in-turn rounds the shoulders, stressing the shoulder stability musculature i.e. the rotator cuff, this in-turn can what is called a thoraco-lumbar curvature of the spine (J.P.Caniero (2010). This curvature can distort the spine and promote a hip position to compensate for this distortion. Scoliosis can be a consequence, but glute weakness and knee injury are for certain.
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3rd: Incidence is lumbar and hamstring tightness. There is little reason to delve to deeply into this factor as the previous factors have demonstrated a reason for this factor to occur. Ultimately the hamstrings and the erector spinae (lower back extenders) tighten up due to gluteus maximus (buttocks) weakness. This is a process called synergistic domination where a weak glute causes the hamstring & erector spinae (assistor muscles) take over all of the weakened muscles job and distort the posture as a result.
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4th: Hip flexors complex (a group of muscles which allow you to sit) becomes tight and further weaken the hips, apply pressure to the knee while walking and especially when running. This pulls you forward and can be seen when squatting (overhead & otherwise) and climbing stairs. This factor can be related to the 1st factor of glute weakness as tight hip flexors are a contributing factor. Studies published in 2010 (Razeghi et al) showed that significant strengthening of the hip great effects to reducing incidence of patellofemoral knee pain. This would link onto ITB syndrome (runners’ knee) weakness in the glutes from sitting which significantly tightens the hip flexors and causes disfunction in the hip position and can result in IT band tightness. Consequently, causing the suffer pain in the lateral side (outer side) of the knee when running.
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5th: Final factor is the ankles. This factor can either be reciprocal factor of poor hip control or be the dominate factor for poor hip stability. Personally when I treat patients with knee issues or potential injuries I examine the arch of the foot for its integrity (is it collapsed, too high or normal) A test you can do at home is to examine you trainer. Do they wear away on the outside or inside or not at all?
Flat feet (excessive pronation) can cause weakness in the push off required in a running or walking stride (AG.Snook 2001). It is this effect that can apply pressure to the knee joint as the muscular effect of the action makes its way from the ankle joint to the knee. As with all these factors the knee being link joint to the ankle and the hip takes the full force and damage of any abnormalities that exist.
So, what can we do to prevent injury to such a venerable joint? Well we need to strengthen and maintain strong glutes. This is especially important in situations of sitting jobs like office work.
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Use glute bridges (single leg for advanced) as a warm-up exercise before the main exercise routine. We can prevent tightness in the hip flexors and gain arch supports in cases of excessive pronation (flat feet). Perform postural strengthening exercises for the upper back muscles. Muscles which control shoulder and neck movement. In this circumstance it is vital to not over work the lats (latissimus dorsi) which can result in weakness of these vital
muscles. The body is originally a well-oiled machine but through our everyday existence can malfunction and leave us injury prone.
The most effective way to eliminate situations like these is to think of our body as the most expensive piece of equipment we could ever own. One without a warranty and the only one we will ever have.
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If you have any injury concerns or if any of the issues mentioned in this article affects you then direct message me @ https://www.instagram.com/injurysolutions_rehab/ to organise your very own postural analysis.

06/06/2020

FREE EBOOK

Ever taken up a exercise program and gotten injured as a result?
Unfortunately most programs don't take into account your posture or movement quality.
In this free ebook you will see:
* The best assessments to use.
* How best to create your first program
A program design strengthen your weaknesses, improve movement quality and achieve everlasting results.
A limited number of copies are available so hurry and click the link below and claim yours today.

https://www-lead77.lpages.co/the-ultimate-fitness-guide/

08/05/2020

Few helpful tips to warm up and to improve your yogic skills..
Have a look at the help we can provide you .co.uk

04/05/2020

Have you been a bit stuck since yoga classes stopped?
Try online yoga coaching.
I have launched a more specialised, more personalised form of Hatha yoga.
Rather than a class where you have a one size fits all form. This takes you into account, your posture and your movement issues.
Evolve all aspects of your health with all yoga programs filmed and sent to your direct.

We also include:
➡️ Full postural analysis
➡️ Full Accountability meeting (via zoom)
➡️ Full video analysis of your yoga session

20/04/2020

Injury Recovery 101.
The path to recovery is tough with results mixed if the same level of consistency and determination isn't applied in the same way a person approach his or her sport or activity..
Here is how we tackle the 3 stumbling blocks highlighted in the image:.
➡️ Pain:
We apply and demonstrate treatments like self myofascial release (foam rolling) and PNF to release the tension which results in pain.
We also work a client to the point of pain and never through it.
Progress also made with the increased flexibility not against it..
➡️ Repetition:
This is simple. We never program a clients rehabilitation without taking the person into mind.
For example many sports and/or active persons like a challenge and this suits us well. Many rehabilitation programs demand an individual to improve an element like balance, coordination and stability, the exercise generally require a need to learn new skills which guarantee a heavy amount of compliance..
➡️ Relationships:
Ultimately the necessity here is the development of step by step approach to the final goal of complete recovery. While bonds are important to develop trust you as a client have to be confident the management of your recovery is the right one.
With this in mind many factors are taken into account.
Your expectations, Your sport/activity and the injury state.
Ultimately your not here for the journey, your the most vital part.
..
How was your rehabilitation managed and what was the outcome?

03/04/2020

No pathway to success was ever smooth.
In fact success is all the sweeter because of adversity.
Injury and its physical & mental effects is one of those adversities.
My new online portal is just one way you can be given practical help to overcome these problems.

The online portal also takes into account another of life advertises cost.
Many of us will find ourselves on reduced hours or even 0 hours on our return to society but our injuries still remain.
The help you receive through the portal is cost efficient and allows you to work on recovery anyway, no equipment and no gym required.

For more information simply contact me on [email protected]

Address

London Colney

Telephone

+447494463099

Website

http://justgreatresults.co.uk/

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