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The American PT concept for runners regeneration

by with No Comment Regeneration EN

Winter is characterized by cold, early darkness and inconsistent weather conditions. These conditions often interfere with running training and force regular runners to take long breaks during the cold months. Whereas in summer long laps are performed after work, in the winter regeneration phase the focus is increasingly on short but effective runs and additional indoor training.

We have developed a sophisticated training plan to guide you through the winter months and treat minor instabilities from the previous season that can rob you of your strength and performance and in the long term lead to dysfunctions and injuries. In order to find and eliminate these dysfunctions, we pay increased emphasis on your breathing, movement and fitness.

Breathing

Before we can move properly, we must breathe properly. Breathing gives us stability and at the same time guarantees full mobility. A dysfunctional breathing can cause painful tension and back pain. The result is pain, careful movement and lost training days. To avoid this, we work specifically on your breathing technique for more energy and performance.

Movement

Movement is the foundation of all sports. To move freely, we depend on mobility and stability. If any of these are missing, energy leaks occur. They rob us of a lot of strength and lead to unnecessary wear and tear of our joints and ligaments. With the so-called runner’s TÜV we can recognize injuries and dysfunctions and correct them with specific exercises.

Fitness

In order to achieve optimal performance in training and competition, we need to be sufficiently fit. Running requires strength and stability in our posture, a lot of endurance to maintain this strength over several kilometers and explosive power when the finish line is in sight. During the quiet winter months, the focus for runners should therefore be on stabilizing the back and trunk muscles, so-called core training, functional and joint-gentle muscle building and fascial training to prevent shortening of the tendons and muscles in the legs.

  • First we treat all pain and movement restrictions (e.g. blockages) with
    Chiropractic, dry needling, fascial treatment and various physiotherapeutical
    techniques.
  • Next we test breathing, movement and fitness. In case of dysfunctions, corrective
    exercises offered.
  •  If we can‘t find any dysfunctions, we offer individual training, training plans and group training to prepare for the next season.

American PT will help you enjoy running again and optimize your performance so you can get back on track in spring.

Yours Michael Boettcher

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EMS- intense, effective and time-saving

by with No Comment Performance PackagePersonal Training EN

What is EMS?

Electrical muscle stimulation (or EMS) is a new training method in which the muscles are made to tense up by electrical impulses. A special suit equipped with electrodes directs the impulses to the specific muscle groups and causes them to contract. This principle, in contrast to normal training, allows deeper lying muscles to be accessed. Sports scientists and physiotherapists use this method to build up strength, increase performance or to recover after an injury.

 

How does EMS work?

With every movement we make in everyday life, the brain sends a command to tense the corresponding muscles by means of bioelectric impulses. During EMS training, this principle is amplified many times over, meaning that the muscles are put under much greater tension. Various training modules can be used to train individual muscle groups or stimulate the metabolic process. When used regularly, this time-saving and highly effective whole-body training does not only have a positive effect on general fitness and performance, but can also strengthen the back muscles in a targeted manner. The skin and connective tissue also benefit from EMS training. The contractions stimulate the blood circulation and thus demonstrably reduce cellulite.

 

How often is training performed?

Only twenty minutes of EMS training per week are sufficient to achieve training success. The pulse strength can be gradually adjusted according to the fitness level. To increase the training effect, we combine conventional training with weights or TRX bands with EMS training in a wireless suit. This allows freedom of movement and expands the training possibilities a lot.

 

What are the advantages of EMS-Training?

EMS-Training is versatile and is particularly suitable for strengthening back muscles, which are often neglected in everyday life. It can also be used to eliminate muscular imbalances. Through targeted training of the deep muscles, EMS-Training loosens tension and stimulates blood circulation. This in turn strengthens the connective tissue and ensures a finer skin texture – and all this with only 20 minutes of training per week.

Have we aroused your interest? Then book an appointment for EMS training today. We look forward to meeting you!

 

Your American PT Team

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Physiotherapy – The holistic healing method

by with No Comment Physiotherapy

Head, shoulders, knees and toes: physiotherapy is used for numerous illnesses, injuries and functional disorders and makes an important contribution to the healing process. Especially when it comes to healing procedures for rehabilitation, for example after an accident or a stroke, physiotherapy is indispensable. However, it can also be used preventively to avoid physical limitations or pain. The different areas of application of physiotherapy make an important contribution to the amplitude of movement and functionality of the musculoskeletal system, and help to restore or maintain mobility.

What is physiotherapy?

Physiotherapy is mainly understood as the so-called movement therapy. It is a useful alternative or supplement to surgery or drug treatment. Physiotherapeutic applications can be carried out actively or passively. In active therapy, the patient’s independently performed movements are used to prevent or cure complaints. In passive therapy, this is done through treatment by a trained therapist.

What are the areas of application of physiotherapy?

Physiotherapy is mainly used for prophylaxis, therapy and rehabilitation. For the prevention of dysfunctions or injuries, for example, occupational malpositions can be counteracted with physiotherapy. Physiotherapy also helps to accelerate the healing process of orthopedic diseases and thus improves the quality of life. In addition, physiotherapy treatments are used for rehabilitation after prolonged illnesses or after accidents.

What effect does physiotherapy have on the body?

  • Support of metabolism and blood circulation
  • Pain relief or even relief from pain
  • Increase of physical fitness, coordination and mobility
  • Restoration and strengthening of mobility

Known tools in physiotherapy

 

Massage

Massage can be used to relieve all forms of tension in the muscles. Using special massage techniques, pain is reduced while blood circulation and metabolism are stimulated.

Lymphatic drainage

Lymphatic drainage uses special massages of the lymphatic system to activate the lymphatic vessels and reduce swelling or water retention. The healing process is accelerated, the tissue can be better supplied with blood and mobility is restored.

Manual therapy

Manual therapy remedies functional disorders of the musculoskeletal system, such as restrictions in mobility or pain during movement. Mobility can be restored with targeted mobilization as well as stretching exercises to relieve pressure.

Yours Michael Boettcher

Krankengymnastic am Gerät

Pelvic floor training

by with No Comment Physiotherapy

Why the pelvic floor muscles support our entire body center

Pelvic floor muscle dysfunctions are widespread in our society, but are still kept out of public talk. Women are most often affected, especially after one or more pregnancies. But the muscles of the pelvic floor also slowly weaken in men over the age of 75. Targeted exercises can provide relief and help those affected to enjoy a better quality of life.

What is the pelvic floor?

In medicine, the pelvic floor is the area in the pelvic cavity between the pubic bone and the coccyx, which is interwoven with connective tissue and muscles. The pelvic floor consists of several layers of muscles, tendons and tissues, holds the organs in place and ensures controlled opening and closing of the body’s orifices.

What muscles are there in the pelvic floor?

The muscles in the pelvic floor are arranged in three layers that effectively close the entire pelvic outlet. These three layers stabilize the position of organs in the abdominal cavity and the back. If the pelvic floor is overly stressed, problems such as bladder weakness can occur. This happens, for example, during childbirth, but can also be triggered by obesity or heavy lifting.

How does a weak pelvic floor feel?

In women and men alike, the pelvic floor can be weakened by obesity, physical overload, poor posture, pelvic surgery and, in some cases, medication. The most common symptoms that occur with a weak pelvic floor include, urinary incontinence and lower abdominal pain.

What are the possible consequences of weakened pelvic floor muscles?

Overstretching and overloading the stabilizing muscle layers in the pelvic floor can lead to bladder weakness or even lowering of the internal organs. Accordingly, such pelvic floor weakness can have serious consequences. For prevention, regular pelvic floor exercises under the guidance of a physiotherapist are advisable.

What treatment options are available?

Regular pelvic floor exercises can help to strengthen the weak muscles in the pelvic floor. If the symptoms are already present, they can be treated well with targeted exercises for the pelvic floor. The physiotherapist can create an individual exercise program for this purpose and accompany the execution of the exercises accordingly. The pelvic floor can only function properly when load and resilience are in balance.

Yours Michael Boettcher

 

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Autoimmune diseases – when the body fights back

by with No Comment Nutritional CounselingPersonal Training ENPhysiotherapy

An autoimmune disease is a disease caused by a reaction of the body’s immune system. Autoimmune diseases attack tissues or organs. The symptoms vary from person to person, depending on the disease, and only in some cases can be treated with medication. Autoimmune diseases affect many people and are among the most common chronic diseases in Germany.In Western countries, they affect about five percent of the population, with women being affected relatively more often. The best known and most common autoimmune diseases are:

  • Crohn’s disease
  • Hashimoto’s
  • Type 1 diabetes
  • Multiple sclerosis
  • Rheumatoid arthritis
  • Celiac disease
  • Lupus

What happens in the body during an autoimmune disease?

In an autoimmune disease, the body’s immune defense system attacks tissue. Which tissue is attacked depends on the type of immune disease. Normally, the immune system attacks mainly pathogens foreign to the body, such as viruses, bacteria or fungi. In the case of an autoimmune disease, the immune system can no longer distinguish between cells that are foreign to the body and those that are the body’s own, and therefore also attacks healthy cells. However, an autoimmune disease should not be confused with an allergy. In the case of allergies, the immune system does not behave in an autoimmune manner, but rather assesses harmless foreign material as threatening and then reacts to it in an exaggerated manner.

How can physical therapy help with an autoimmune disease?

Certain autoimmune diseases affect the skin or internal organs, while others, such as multiple sclerosis, affect muscle tissue and joints. The physical fitness and motor skills of those affected can be impaired, especially after an episode. With targeted exercises, we help maintain mobility and fitness and relieve pain in the long term. Based on a careful assessment, we develop an individual therapy program – adapted to the circumstances, the course of the disease and the personal needs of our patients.

Nutrition is the key to a better quality of life

In some autoimmune diseases, such as celiac disease or diabetes, a healthy diet is also an important factor for well-being. With our nutritional counseling, we help those affected to create a balanced diet plan tailored to their needs. Depending on the disease, certain diets can help alleviate symptoms. Basically, the diet should be low in sugar and rich in fiber and contain foods that are believed to have an anti-inflammatory effect.

Would you like a consultation or an appointment? Feel free to call us or use our online appointment tool.

Yours Michael Boettcher

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Stretching – lengthen your muscles

by with No Comment Personal Training ENPhysiotherapyRegeneration EN

Stretching exercises maintain the flexibility of muscles and the mobility of joints, which is a prerequisite for a healthy musculoskeletal system. Stretching can also improve training performance, relieve tension and reduce stress.

An indispensable part of professional sports

That’s why stretching exercises are a must in professional sports. If the sport requires particularly explosive movements or flexibility, stretching afterwards is indispensable. It increases flexibility, reduces muscle shortening and has a positive effect on performance. Stretching should be done for at least five minutes after each fitness session to promote recovery. One-sided movement patterns and incorrect posture can also be corrected through stretching exercises.

Effects on the musculoskeletal system

In the long term, stretching primarily improves the mobility of joints and surrounding structures. Tendons and ligaments are strengthened, and muscular imbalances are corrected in the short term by lengthening shortened muscles, thus reducing tension in the muscle. Additionally, it can reduce stress and restore circulation.

In the field of physical therapy, stretching is used to reduce muscular imbalances and correct problems caused by muscle shortening, as well as speed recovery from injuries.

Stretching correctly

However, to avoid injury, some important rules should be followed when stretching:

  • Stretch dynamically before the fitness session, as the muscles are not yet warmed up and thus injuries can easily occur.
  • The movements should be performed slowly and in a controlled manner
  • It is better to do static stretches after the training session.
  • Do not forget to breathe
  • The pain should be sustainable at all times
  • Always stretch on a non-slip surface

Static and dynamic stretching

Static stretching involves trying to pull the muscle to be stretched as far as possible and holding this position for 20-30 seconds. Static stretching should never be done before a workout, as it can reduce performance and lead to injury. Static stretching exercises are also not recommended if muscle soreness is noticeable.

Dynamic stretching exercises, on the other hand, consist of gentle movements that could also be described as springy. The muscle is stretched for a few seconds, but can always contract again. This form of stretching promotes blood circulation and thus also the oxygen supply to the muscle and is therefore particularly suitable as a warm-up before the fitness session.

If you want to improve mobility and promote health through regular stretching, you should be patient in your approach. The muscles need a few attempts to stretch properly, so it’s better not to rush things.

Your Michael Boettcher

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Planking – Strong for the core

by with No Comment Performance PackagePersonal Training ENPhysiotherapy

The plank is considered the supreme discipline of core exercises. As simple as the forearm support may look, if you try to hold it for longer than 30 seconds, you quickly realize how many muscles are working simultaneously to hold the position and how much effort it takes to persevere in a supposedly resting position. What started as a snap idea of two teenagers led to a real mass phenomenon around a strong body core. Today, planking is an integral part of an effective workout and an essential part of personal training.

What does Planking mean?

The Plank has become a pioneer of all core exercises for muscle building, because with only one fitness exercise and without any weights, not only the abdominal muscles are trained, but also the trunk, back, leg, hip, shoulder and chest muscles at the same time. So one exercise is enough to keep the whole body fit and at the same time train coordination and endurance. Planking is great for preventing back pain or strengthening overall fitness. Sit-ups, on the other hand, train only dynamic strength and are therefore unsuitable for back training. Planking is therefore the ideal exercise for a healthy spine.

Why is planking so effective?

The forearm plank is an isometric exercise. It is therefore performed without movement. Isometric exercises strengthen the so-called maximum strength and endurance. Due to the continuous muscle tension, which is held as long as possible, the muscle is under maximum permanent tension (isometric contraction). Back pain is often the cause of a too weak trunk or a permanent incorrect load on the spine, for example due to long periods of sitting in the home office. The result is pain. Planks help to compensate for imbalances in the spine and can improve posture. Not only is the core strengthened, but the entire body – especially the back.

What muscles are used in planking?

Planking strengthens the entire body, especially the core, back, leg, hip and gluteal muscles, as well as the shoulders and chest. The longer the position is held, the greater the endurance and maximum strength is increased at the same time.

How does the Plank work?

When doing the exercise for the first time, care should be taken to perform it without pain. Therefore, it makes sense to approach the exercise gradually in order to avoid injuries. The starting position of the Plank is in the prone position and supported on the elbows. The shoulders should be placed just above or in front of the elbows. The easiest variation is to lift the pelvis and support yourself with your knees. If that is too easy, you can straighten your knees and support yourself on your feet. It is important that the knees, hips and shoulders form a straight line, that there is no hollow back and that the pubic bone is drawn towards the sternum. Now it’s time to persevere! First, try to hold the position as long as possible without losing tension. After that, you can progressively extend the time and gradually incorporate additional movements.

What are the variations of planking?

Meanwhile, there are many variants that target different muscle groups and increase the difficulty of the exercise. The classic variation is a wide base between both elbows and between the feet. You can further challenge the abdominal muscles by progressively pushing the elbows further forward or statically pulling the elbows toward the pelvis. To target the oblique abdominal and back muscles, one can lift either one arm or one leg alternately. If someone wants even more of a challenge, the plank can be performed on an unstable surface. A pezzi ball or exercise ball is best for this. Due to the fact that the forearms are on the wobbly exercise ball, enormous strength and stability is required to keep the balance.

 

Yours Michael Boettcher

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Pain in the knees from running

by with No Comment ChiropracticPersonal Training ENPhysiotherapyRegeneration EN
Many of our customers complain about knee pain while running. They often describe the pain as dull around the knee joint or as a twinge at the kneecap. Most often, the pain occurs during running or immediately following exercise. Clients often try stretching exercises or using a fascia roller to loosen the surrounding muscles and get rid of the pain that way. Unfortunately, the pain can be persistent and, in the worst cases, force them to take a longer break.

Causes of knee pain

The most common reason for knee pain is overuse of the lower leg extensor muscle quadriceps. If the muscle is used too frequently, so-called trigger points develop. These are small nodules in the muscle that have poor blood supply and cause a characteristic pain pattern. If there is overuse of the quadriceps, the pain tends to feel dull and is located around the knee. If the fascia is stuck or tight, the pain tends to be located on the sides of the knee or just below the kneecap (patellar tendinitis). In both varieties, the pain occurs during and after running.

Our holistic approach

Our strategy for this situation is first to lower the tension in the muscles by dry needling and massage. This is done by working on the fascia with a special tool to loosen it up and release any adhesions. With special tests we can determine if the connection between the nerve and the muscle is working properly. If this connection is inactive, the muscle will be overloaded or misloaded again and the discomfort will return even after the therapy is finished.

Functional Movement Screen

Once we have the local discomfort under control, we do a Functional Movement Screen and look at the patient’s overall movement amplitude. This gives us the opportunity to identify and target further faulty movement patterns. Through corrective exercises at home, discomfort and thus pain can be prevented in the future. Yours Michael Boettcher
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Nutritional Advice

by with No Comment Nutritional CounselingPersonal Training EN

Food plays a central role in our lives. It provides not only our body, but also the soul and the spirit with nutrients and energy. Like everything else in life, nutrition must remain in balance, which is the only way to achieve optimal health. Healthy eating has been proven to contribute to your health and fitness. In our practice, in addition to therapeutic treatments and personal training, we also offer nutritional counseling. So that you can master everyday life with more energy and zest for life.

MetaCheck

With the new metabolic analysis we can determine the exact meta-type and then create an individual nutrition plan. At the beginning, we record all important data and create a profile. Then we analyze together the previous eating habits, which are recorded in a kind of diary over a period of seven days. Afterwards, we look together at where and how we can optimize your diet and which foods you’d better keep your hands off in the future. In this way, we can work together on good eating habits and change your diet in the long term.

Nutrition and therapy

Healthy nutrition not only affects your figure, it is also an essential part of a healthy and functioning musculoskeletal system. Even in the field of therapeutic applications, nutrition can become an important component. Especially when it comes to the joints, it is important to pay attention to a healthy diet and regular exercise. In general, it can be said that healthy nutrition has a positive effect on the treatment of pain through physiotherapy, physiotherapy, acupuncture or chiropractic applications.

Body in motion

In addition to metabolic analysis and nutritional counseling, we offer a variety of exercise options in our practice that can help with weight loss or musculoskeletal restrictions. Here, we pay special attention to the execution of fitness exercises that are easy on the joints. Our qualified staff will guide you through each exercise. We also have a wide range of training equipment and weights. These factors allow us to offer an individual and varied training and accompany you on your journey to a better and pain-free body.

Yours Michael Boettcher

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The cause-consequence chain

by with No Comment Altitude TrainingChiropracticDry Needling ENPhysiotherapy

The cause-consequence chain describes a state of irritation of the tissues in the musculoskeletal system that is directly related to an injury and has an effect on surrounding structures (a kind of chain reaction).
A general distinction is made between ascending and descending chains. An ascending chain is often triggered by trauma to the lower extremities, such as supination trauma (twisting of the ankle). Thus, there is sometimes a link between an old foot injury and acute hip symptoms.

Accordingly, in sports medicine there are also descending cause-and-consequence chains, such as discomfort or dysfunction in the hip, which can lead to pain in the knee. These are usually triggered by a dysfunction of the temporomandibular joint. This is followed by a protective posture with increased stress on the unaffected structures in order to minimize pain as well as further irritation of the affected structures.

Over a longer period of time, overload symptoms can occur, which are often characterized by local pain. However, these can also manifest globally in adjacent structures. This type of chain reaction can ensure that local therapeutic measures remain unsuccessful, as the actual cause of the pain present is often not included in the treatment planning.

It is therefore even the more important to include surrounding structures such as joints, muscles or ligaments in the initial examination as well as in the treatment and to structure the therapy holistically. Over the long term, better therapy goals can therefore be achieved and the quality of life sustainably improved.

If you have any questions about the cause-effect chain or would like to make an appointment for treatment, please feel free to call us!

Your Michael Boettcher