regeneration Archives

The American PT concept for runners regeneration

March 24, 2021

by Michael Boettcher 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

Physiotherapy – The holistic healing method

March 10, 2021

by Michael Boettcher 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

Stretching – lengthen your muscles

February 10, 2021

by Michael Boettcher with No Comment Personal Training EN Physiotherapy Regeneration 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

Pain in the knees from running

January 27, 2021

by Michael Boettcher with No Comment Chiropractic Personal Training EN Physiotherapy Regeneration 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

Reflexive Performance Reset – not only for competitive athletes

January 6, 2021

by Michael Boettcher with No Comment Altitude Training Chiropractic Performance Package Personal Training EN Regeneration EN

Reflexive Performance Reset, or RPR is more than just an ordinary therapy. It activates muscles that have a key function in our musculoskeletal system via certain reflex points. These key muscles give our body more support, bounce, energy and lead to more mobility in the long term. The Reflexive Performance Reset consists of different breathing exercises and the stimulation of certain nerves in the body, which help to increase the training success and prevent injuries.

When we are under constant stress and give our body little time to regenerate, it is inevitably put into stand-by mode. In this state, the body has little energy and performance is significantly reduced. Reflexive Performance Reset can help to bring the body back to its performance peak, reduce pain caused by compensating for poor posture, improve mobility and increase resistance to injury.

By activating specific reflex points that bring the body out of these damaging compensation patterns and targeted breathing exercises, the muscles can recover faster, you have more energy and are more resistant to stress. Whether you are a competitive athlete, an athlete or simply a sports enthusiast, the RPR concept is so simple and yet so promisingly designed that it can be implemented at any time. Just contact us!

Yours Michael Boettcher

Cold season – defying the weather with exercise and nutrition

December 9, 2020

by Michael Boettcher with No Comment Nutritional Counseling Regeneration EN

The winter period is characterised by cold weather and little sunlight and tugs at our energy.
Warm clothing and long walks outside are good for health and general well-being. If you want to protect yourself against colds in winter, you should pay particular attention to a healthy diet and get plenty of exercise. In our practice for alternative medicine and physiotherapy we offer a wide range of possibilities for exercise and relaxation as well as nutritional advice. Defy the cold weather and say goodbye to your cold!

The right diet is essential

Food plays a central role in our lives. It supplies not only our body, but also the soul and spirit with nutrients and energy. Like everything else in life, nutrition must remain in balance, only in this way can optimal health be achieved. Especially during the cold season, you should pay more attention to your vitamin intake to strengthen your immune system. The body needs sunlight to produce vitamin D. In the winter months, the daily sunshine hours are few and often there is no opportunity to use these few hours for outdoor activities. The consequences are: Exhaustion, lack of drive or concentration problems. With our nutritional advice tips, we help you to bring your health and your diet back into balance.

Exercise is the key to optimal health

Regular exercise is not only good for our musculoskeletal system, but also stimulates the metabolism. This in turn leads to increased performance and, in the long term, to more energy. Movement is therefore essential for health. Physical processes such as digestion, circulation and respiration are strengthened – and ultimately so is the immune system. With the special personal training in our physiotherapy practice, we combine ambitious training with the latest scientific findings from sports and movement medicine. With your personal training goal in mind and a mobility test, problems are recognised and corrected, mobility is improved and fitness is increased.

Relaxed through the day

When it comes to strengthening the immune system, relaxation is an important part of our health, along with exercise and nutrition. Stress and lack of exercise can lead to muscle tension and attack our immune system. With massages, we release all forms of tension in the muscles. In this way, we help you with tension pains and at the same time stimulate the blood circulation and metabolism. The immune system is activated and cold viruses have no chance.

If you have any questions about nutritional advice, personal training or massages, please call us or make an appointment via our website.

Your Michael Boettcher

Medical rehabilitation training – effective and gentle on the joints

November 18, 2020

by Michael Boettcher with No Comment Chiropractic Physiotherapy Regeneration EN

What is medical rehabilitation training?

Medical rehabilitation training is generally used after injuries and operations to restore mobility and treat diseased areas of the musculoskeletal system. Targeted training units are used to improve strength, mobility and endurance in the long term. The specially developed medical build-up training for therapeutic purposes is considered part of rehabilitation treatment and is often accompanied by a doctor.

For whom is medical rehabilitation training recommended?

In general, medical rehabilitation training is prescribed by a doctor after an injury or operation on the musculoskeletal system. However, it can also be used for persistent pain in the joints or back. The physiotherapist draws up an individual training plan tailored to the problem area and person. Medical rehabilitation training is also suitable for the prevention of painful muscle tension and resulting damage to the spine.

What is trained in medical rehabilitation training?

Depending on the type of training, medical rehabilitation training trains balance, coordination and posture, strength, flexibility, speed or endurance. The essential components of the medical rehabilitation training are: mobilisation and mobility training, strength and stabilization training, coordination training, endurance and cardiovascular training.

What equipment is used for medical rehabilitation training?

The medical rehabilitation training uses training equipment that is easy on the joints and yet highly effective, while putting optimal strain on the muscles and joints. Additionally, computer-controlled training devices such as the Power Plate or EMS allow a targeted training of the deep muscles and can be used, for example, for muscle building before an operation.

In our practice for physiotherapy we offer medical rehabilitation training for therapeutic purposes. Do you have any questions or would you like to arrange an appointment? Call us, we will be happy to assist you!

Yours Michael Boettcher

Massage – using pressure against pain

October 28, 2020

by Michael Boettcher with No Comment Osteopathy Physiotherapy Regeneration EN

Many of our patients come to our practice with muscle tension and pain resulting from it. Massages can help in this case. It is not without reason that massages are among the oldest known therapeutic treatments: The pressure on or rubbing over the tense area influences the tense condition of the muscles and fasciae, promotes blood circulation and relieves pain.

In our practice for physiotherapy we offer the following massage techniques:

Traditional massage: relaxes muscles, improves blood circulation, stimulates metabolism, relieves pain, improves posture and helps restore physical balance
Leg massage for runners: Improves performance and efficiency, prevents fatigue injuries, increases running speed, reduces muscle soreness after the run and accelerates recovery time and regeneration
Fascial massage: loosens the fasciae (connective tissue) so that the body is not pulled into a bad posture, reduces pulling and radiating pain, improves mobility, reduces muscle tension, positively influences the musculoskeletal system
Lymphatic drainage: Helps to remove swelling and water retention, improves mobility by reducing joint swelling, reduces recurrent spinal blockages, activates the autonomic nervous system, promotes regeneration

Conclusion: Massages can be helpful for a variety of muscle or joint pains and in the best case are performed by a trained physiotherapist. With the help of these techniques we can free you from pain, treat or prevent injuries and correct your posture – for a life full of mobility and without pain.

Yours Michael Boettcher