Category Archives: stretching

Personal Trainer Portland Oregon | Patella Tracking Syndrome | Exercises for Home

If you have ever gone up from a chair and you felt your knee cap click or snap, then this could be your problem. What we recommend is going to your Orthopedic Medical Doctor and have them evaluate what is going on and they will be able to tell you with certainty if this is your problem or not.

If they say it is, then they are going to recommend that you go to physical therapy, which a wise choice. The exercises, stretches and massage that you are going to learn from them can be implemented at home, which will make or break your recovery.

It is great when you go physical therapy, because all of the exercises are already planned out and you are forced to them or get massaged while the therapists is there. If you are not sticking to the exercises at home, then you need to find a way for them to get completed. One way is to seek a fitness professional or Portland personal trainer in your area. Most importantly, you need to take your exercise prescription that your physical therapist and physician gave you so they know exactly what they need to focus on and what to avoid.

Some of the exercises that you are going to be doing:

  1. 45 degree angle squat or isometric squat with no shoes on. The reason you will do this is because you need to strengthen the inner medial quadriceps muscle, which tends to become weak with most people.
  2. Abduction movement to both left and right side with a resistance tubing. So basically, you are moving side to side with this band in order to strengthen the medial gluteus muscles, which also will become weak
  3. Stretching and massaging the IT or Iliotibial Band, which will become tight and create a force that will cause your patella to get off track, which can result in that clicking noise.
  4. Riding the upright or recumbent bike

Portland personal trainer | Stretching | Range of Motion

If you do not like to stretch, stretch between sets? Here are some tips you can use?

Stretching is often times that part of a workout that is often dismissed.  The slow, low energy movements are viewed as a waste of time, and not enjoyable.  The truth is, stretching on a regular basis can help with flexibility and return our muscles to their original state before our workout began.  Here are some ways to incorporate stretching into your routine to optimize movement and reduce tightness and soreness.

  1.  Foam roll after your warm up.  Foam rolling before your workout can help breaks up muscle knots in your body that have developed over time.  Roll back and forth on the focus area for 60 seconds, and apply weighted pressure to the more tender areas.  Although it may hurt in the moment, it will allow you a greater range of motion.
  2. Stretch in between sets.  Nothing feels better after a series of squats than stretching out your quadriceps.  Take time to stretch out the muscles being worked before heading into the next set.
  3. Stretch after your workout.  Look at it as a time to reflect on your workout.  Did you go as hard as you could have? Were there exercises that didn’t feel right? Are there particular muscles that feel tighter than others? Spend extra attention on those muscles.
  4. Assisted Stretching. You can always get some assisted stretching from your workout partner, fellow gym member or your fitness or Portland personal trainer that you are working with. Getting assisted stretching can be an excellent, especially if it is consistent during and after every workout.

Portland Personal Trainer | Stretching | Portland Oregon

The most neglected part of a workout is what you ask? Stretching.  People often overlook it and skip on it more times than not.  It it often viewed as an uneccessarily part of the equation and left behind.

As Portland personal trainers, we know the benefits, and importance of stretching and the great things it can do for your body. Not only does it help you cool down and return your heart beat to a normal rate, but it also brings your muscles back to the length they started at.  This help prevent muscle strain and muscle pulls.

One of my clients swears by stretching, so much that she takes part in it any chance she can get.  And guess what? She’s never had a single injury in her life.  Stretching may seem like a useless thing because we’re not sweating, our hearts aren’t racing, and we don’t feel like we’re doing work.  We have to remember that stretching is so valuable, and it’s what allows us to continue pushing and challenging our bodies in our workouts to come.

Next time you finish a workout and think about heading straight for home, rethink your decision.  Think how much better you’ll feel after you stretch your body while also improving your flexibility.