Erbst OrthoSport Physical Therapy was created to provide clients with high quality, one-on-one physical therapy intervention. As the name suggests, rehabilitating orthopedic and sports injuries is our focus. We enjoy treating runners, cyclists, swimmers, dancers and weekend warriors of all ability levels.
Yoga, pilates and fitness class enthusiasts also get injured from time to time. While injuries can have acute mechanisms, there often exists an underlying biomechanics or postural deficit. In order to truly recover from an injury, the underlying cause must be identified and addressed. Abnormal postural alignment, faulty movement patterns, structural foot faults, muscle weaknesses and myofascial restrictions can all lead to injury.
Yoga, pilates and fitness class enthusiasts also get injured from time to time. While injuries can have acute mechanisms, there often exists an underlying biomechanics or postural deficit. In order to truly recover from an injury, the underlying cause must be identified and addressed. Abnormal postural alignment, faulty movement patterns, structural foot faults, muscle weaknesses and myofascial restrictions can all lead to injury.
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About
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Todd Erbst graduated with his degree in Physical Therapy from the University of Illinois at Chicago in 1993. As a former track and field athlete, his immediate interests included running biomechanics with special focus on foot pathomechanics and custom foot orthotic intervention. Upon moving to Colorado Springs, CO he became a skier and rock climber and treated many athletes within these disciplines.
Lower Extremity Exercises
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Now place a belt, length of rope or stretch strap over ball of _______ foot and rest this heel on doorframe with knee straight. Using belt, rope or stretch strap, pull toes toward knee in an oscillating or pumping fashion. While keeping leg rotated inward, rotate ankle/foot inward even further per second picture.
Foot and Ankle Exercises
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Wrap towel around front of _____ ankle as (see picture at left) and "braid" towel behind this foot. Hold for 60 seconds then pause and push your _____ foot forward to take up any slack that has formed between the towel and your foot. Keeping weight on your RIGHT/LEFT heel, reach toward the wall with the opposite foot to try to touch the wall.
Shoulder Girdle Exercises
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Now perform slight chin tuck to bring neck toward foam roller. The idea is to get as much of your spine to touch the foam roller while not creating any pain. While maintaining correct spinal position, slowly raise arms to the side until you feel a stretch in your chest muscles.
Advanced movement: Perform "snow angel" maneuver with arms while attempting to keep backs of hands on floor while not allowing low back to arch/ lose contact with foam roller.Do not stretch into pain. Place small towel roll between working arm and ribcage. Keeping elbow at 90 degrees and arm slightly away from your side, side step away from the door without allowing your arm to change positions.
Advanced movement: Perform "snow angel" maneuver with arms while attempting to keep backs of hands on floor while not allowing low back to arch/ lose contact with foam roller.Do not stretch into pain. Place small towel roll between working arm and ribcage. Keeping elbow at 90 degrees and arm slightly away from your side, side step away from the door without allowing your arm to change positions.
Core Exercises
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Maintain this pelvic position, then push through your heels and raise your hips towards the ceiling. Single leg: Perform exercise as above, but keep one leg straight with your thighs parallel as you lift your hips. Maintain posterior pelvic tilt. Posteriorly rotate your pelvis, contract your gluteal muscles and lift your hips off the mat (maintain pelvic position).
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