Kwinana Physiotherapy in Kwinana, Western Australia, Australia | Physical therapist

Kwinana Physiotherapy

Locality: Kwinana, Western Australia, Australia

Phone: +61 8 9439 2333

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25.01.2022 ONLINE PROGRAM SPECIAL 70% OFF Orthotics can be great, but if you dont want to depend on them for life, this program is for you. Enter code "facebookfeet" at Checkout for the discount. Valid for 5 People Only! This is the ONLY rehab program of its kind for Flat Feet!... Who is this Program for? Anyone with flat feet (pes planus) or fallen arches, who wants to improve their foot strength and posture. Orthotics are a great tool and we prescribe them all the time. However if you dont want to depend on them for the rest of your life, you CAN improve flat feet and fallen arches with appropriate strengthening and rehabilitation exercises. What You Get: -A comprehensive 6 week rehabilitation program designed to strengthen the muscles which maintain the arch of your feet. -The program includes DAILY exercise prescriptions for 6 weeks -The program is split into two workouts each performed three times weekly. -The program advances weekly as you gradually become more advanced. -All exercises have accompanying video links you can access for LIFE to help you perform with them with the correct technique -A 49 PDF full of education regarding flat feet and ideal treatment strategies (including information on orthotics) -A second PDF with guidelines for appropriate pain levels during exercise/rehab -Unlimited email correspondence with the author, should you have any questions. This program is evidence based, meaning it follows the best science on the topic to give you the best possible chance of recovery.

25.01.2022 EASTER HAMPER GIVEAWAY Brenda and the Kwinana Physio team are giving away this beautiful hamper for Easter! To enter:... 1. Like and share this post 2. Tag a friend in the comments 3. Like our page. That’s it! We’ll draw the winner on Wednesday April 7th.

23.01.2022 Shin Splints Shin Splints is a catch all term for a variety of conditions which cause pain in the front of the shins, usually with running or other impact activities. Usually the pain occurs on the inner border of the shins, and is referred to as "medial tibial stress syndrome (MTSS)." It can however occur on the outer border of the shin, and cause pain throughout the lower leg. ... In this video Adam and Kiara show us some exercises we commonly use in the rehabilitation of shin splints. We cover some exercises that cover most of the areas we need to improve in people with MTSS. These include: 1 Intrinsic foot muscle strength (muscles in side the foot, particularly those which help support the medial arch of the foot) 2Tibialis posterior strength (the muscle which borders the inside and back of the shin bone, often affected in MTSS) 3Calf strength 4Anterior tibial muscle strength 5Ankle joint mobility. NOTE: Always see your physiotherapist before commencing exercises like these for shin pain. A thorough assessment is required to make an accurate diagnosis and treatment plan. There are some conditions such as tibial stress fractures, which can present like shin splints but need to be treated more seriously. Any questions hit us up in the comments!

23.01.2022 Heres some great exercise options to improve your thoracic (mid-back) rotation mobility and strength. Remember to check with your physio before starting any exercise program.

21.01.2022 Adam shows us some options for rehabilitating rotator cuff related pain in its early stages. Conditions we may choose to use these exercises for include: Sub-acromial impingement... Bursitis Rotator cuff tendon injuries (tears, tendinitis/tendinopathy) Many others See our free PDF for the facts on how physiotherapy is as effective as surgery for most types of rotator cuff related pain! http://www.kwinanaphysiotherapy.com.au//Rotator-Cuff-KWIN.

21.01.2022 Jono shows us low-dye taping, which we commonly use for plantar fasciitis and various other foot and ankle conditions.

21.01.2022 Anti-Extension Core Strength Core exercises such as sit ups, side bends and twists focus on creating movement through the spine, during which it flexes, extends, side bends rotates. These movements are all healthy, normal and should be encouraged! ... In some contexts we also wish to train the ability of our core to resist movement (as well as produce it). This is where anti- exercises come in. We will most often train anti-extension (backwards), anti-rotation (twisting) and anti-lateral flexion (side bending) exercises. In this video, we show a few options for anti-extension. The goal during these movements is to maintain a neutral spine, and not extend or arch the lower back. Stay tuned for anti-rotation and lateral flexion options in future videos. What context would we use these exercises in? The possibilities are endless! Some examples include: Teaching athletes to stand up in a tackle Working on balance to reduce falls risk in an older person Improving the ability of a tradesperson to lift awkward loads. What are your favourite core exercises?

21.01.2022 Physiotherapist Adam Beavis talks us through the recent LEAP Trial, published in BMJ in 2018. The trial showed Physiotherapy to be superior to Cortisone Injection or a "Wait and See" approach in the treatment of lateral hip pain cuased by trochanteric bursitis and/or gluteal tendinopathy. Physiotherapy scored better in measures of "Global Rating of Improvement" and in total pain reduction and both 8 week and 52 week follow ups.... 10 Week "Rehab Your Own Hip Bursitis" Program available here: https://gum.co/SYCTc Enter code "youtube" for an 80% discount! Fact Sheet Link (includes visual abstract of LEAP Trial) http://www.kwinanaphysiotherapy.com.au//Lateral-Hip-Pain-K

21.01.2022 Online booking is live again! Thank you for your patience while we updated our system. You can book online via the following portals:... Our website: kwinana.physio Facebook: Via the pinned post at the top of our wall Instagram: Link in bio See more

20.01.2022 3 Knee OA mistakes

17.01.2022 Physiotherapist Adam Beavis runs us through 3 common mistakes people make with plantar fascia pain and heel pain.

17.01.2022 Physiotherapy is also proven to: -Reduced analgesic (pain killer) consumption -Reduction in need for joint replacement surgery and -Clinically meaningful improvement in joint pain and function... CHOOSE PHYSIO FIRST! See more

17.01.2022 Physiotherapist Mike Oostryck shows us how to avoid "compressive positions" which can aggravate hip bursitis/gluteal tendinopathy/lateral hip pain. These usually only need to be avoided for a short period, and can be reintroduced when comfortable and the condition has started to settle down.

16.01.2022 Ankle Sprains Summarised.

16.01.2022 Online Booking Remember you can book you appointment online 24/7 via Facebook, Instagram or our Website. For Facebook, click the Book Now button in our profile.... For Instagram, follow the link in our Bio. At kwinana.physio click the Book Your Appointment Here link. Note- Not every available appointment is always shown online (we keep some in reserve for various reasons). So if there is nothing that suits you online, be sure to call 9439 2333 during business hours and we will find a suitable time for you!

16.01.2022 Hamstring Strain Rehabilitation- The Askling L-Protocol Hamstring strains are a common problem across many sports. In 2013 Swedish researchers studied two protocols in soccer players with Hamstring strains- A standard hamstring rehabilitation program, and the one shown above- the L protocol... The L protocol focused primarily on exercises which both strengthen and lengthen the hamstrings (eccentric exercises), as this appears to be the most common mechanism of injury. Results- Those in the L group returned to sport 82% faster than those allocated to the standard rehabilitation group. Mean return to sport was 28 days vs 51 days Note that hamstring rehabilitation is much more complex than just performing these 3 exercises. This study does give us some great evidence that eccentric training should be included in most rehab programs though. These exercises can also be used as part of a hamstring injury prevention program. Always consult your physiotherapist if you have strained your hamstring. This is not individual advice. Askling, Tengvar & Thorstensson (2013). Acute Hamstring injuries in Swedish elite Football: a prospective randomised controlled clinical trial comparing two rehabilitation protocols. BJSM. See more

15.01.2022 Adam shows us some options for rehabilitating rotator cuff related pain in its intermediate stages. Typically we would use these exercises anywhere from 2-6 weeks into a rehab program, but this can vary widely case by case. Conditions we may choose to use these exercises for include:... Sub-acromial impingement Bursitis Rotator cuff tendon injuries (tears, tendinitis/tendinopathy) Many others

14.01.2022 Its Womens Health Week! To celebrate we have $15 off all Womens Health Physiotherapy consultations* with Claire (swipe across for more info). To check out some of the conditions womens health physiotherapy can help with, visit the conditions tab of our website (link in bio). ... Stay tuned this week and well be sharing some great womens health info for you! See more

14.01.2022 Try this squat variation to improve your ankle mobility!

14.01.2022 Do you have low back pain with barbell back squats If so, rather than completely avoid the movement, try these alternatives and you may find a variation that allows you to keep moving without as much pain. 1 Band Assisted Squats- this variation effectively reduces your body weight and thus load on your back ... 2 Spanish Squats- this allows you to really sit back into the squat whilst still keeping your shins vertical. It is also a useful variation for some types of knee pain. 3 Box Squat- Simply reducing squat depth by adding a box/bench can also help. It also reduces fear/anxiety by making the movement slightly safer. 4 Sumo Squat- A wider stance places slightly less emphasis on the spinal erector muscles and may be more tolerable for those with back pain. 5 Rounded Back Squats- This can reduce load and excessive guarding through the muscles next to the spine, which are sometimes overactive and a source of low back pain when squatting. 6 Band Resisted Squats- A nice way to progress from body weight to some loading. Note with bands, there is less resistance at the bottom of the squat, and more at the top. This is the opposite to free weights, where the bottom of the movement is harder. 7 Goblet Squats- Shifting the barbell from the back to the front can cause less compressive load and be more comfortable for some people with lower back pain. 8 Barbell Front Squats- A progression from a goblet squat, and more upright than a barbell back squat 9 Smith Machine Squats- The smith machine simply reduces the stability demands of a normal squat, which can be enough in some cases to reduce back pain. Note- these are just some suggestions, there are many other options out there. As always, speak to your physio before commencing any exercise program. See more

13.01.2022 HIP THRUSTS The hip thrust is one of our favourite exercises for gluteal strength and development. If you have trouble with squats or deadlifts due to back, hip or knee pain it may also a great option for you. ... Major technique cues are as follows: 1 Tuck the chin to your chest (avoid looking upwards, this can cause you to arch your back too much) 2 Vertical shins (a common mistake is having the feet too far out) 3 Position upper body so the bench/box support is roughly at the base of the scapula 4 Tuck the pelvic underneath, flattening the arch in your lower back (think tailbone to the sky) 5 Thrust away! In this video Adam runs through five variations of the hip thrust. We recommend mastering the body weight versions before progressing to barbell or loaded hip thrusts. As always, check with your physiotherapist before commencing any exercise program. See more

12.01.2022 Which Tennis Elbow Treatment is Best?

10.01.2022 Women's Health Physiotherapist Claire Kennedy talks to us about Blocked Ducts and Mastitis, and how physiotherapy can help. Our Free PDF with more information and tips on how to manage these conditions is available here : http://www.kwinanaphysiotherapy.com.au///Mastitis-KWIN.pdf

10.01.2022 Many people undergo major surgery, including joint replacements, without knowing they have other options. Download our free PDF with the facts on how effective Physiotherapy is for reducing pain, improving function and preventing/delaying surgery in people with hip or knee arthritis. Link here: ... http://www.kwinanaphysiotherapy.com.au//Hip-And-Knee-KWIN. See more

10.01.2022 Iliotibial Band Syndome (ITBS) ITBS is an extremely common condition causing pain in the outer (lateral) side of the knee. It is caused by compression or friction of the iliotibial band (a thick connective tissue) near its insertion at the knee. ... Good news is we can usually resolve this injury easily with a combination of load management and rehabilitation. Early phase rehab exercises may include: 1 Squats (Band Supported)- Quadriceps strength is very important with ITBS, and there is no better quad exercise than the squat. Using band support effectively reduces our bodyweight. 2 Side Plank- Improves hip and core strength is also vital to reduce load on the ITB. 3 Single Leg RDL (roller assisted)- This is a nice way to introduce single leg stability and improve glute strength 4 Banded Walk (Easy)- Start performing these as shown with band around knees, to improve dynamic glute strength 5 Foam Rolling- Optional. May provide symptomatic pain relief, but remember this does not magically loosen the ITB. Use if you like it and it helps, but if you hate it its absolutely not essential. See more

09.01.2022 Thanks to our friend and local Kwinana artist Rod Collard for this great piece of artwork for the clinic! Check out his work at rodcollard.com.au

09.01.2022 We have a new Physiotherapist We are very happy to welcome Daniel Martin to the @kwinanaphysio team. ... Daniel holds a double degree in Physiotherapy and Exercise & Sport Science from the University of Notre Dame Australia. Currently, Daniel works with AFL and WAFL umpires as part of the team that assesses injuries and oversees their rehabilitation. He has a broad knowledge base of exercise rehabilitation and performance. Daniel has undertaken study in the United States, working with Specialist American College Strength and Conditioning coaches, which had provided him with a strong understanding of world class athletic training philosophies. Daniel has specific experience with US Division 1 and Division 3 athletes in American Football, Lacrosse, Basketball, Volleyball, Hockey and Soccer. Daniel has played Hockey, representing WA in junior teams. In his spare time, he has stepped off the field and into the studio where he enjoys hip-hop dancing. Welcome Daniel! See more

07.01.2022 Physiotherapist Adam Beavis shows us some clinical tests we use to help us diagnose carpal tunnel syndrome (CTS). eBook: "How to Rehab Your Own Carpal Tunnel Syndrome" with access to 29 videos, 40 pages of information and treatment strategies. Check it out here: https://gum.co/uNiEJ Do not attempt these at home, they are to be performed by an appropriately licensed health professional only. ... 12 Week "Rehab Your Own Carpal Tunnel Syndrome" Program available here: https://gumroad.com/rehabyourown#uNiEJ

07.01.2022 Adam talks us through three common lower back pain myths, and what the science actually says. Note- we are talking about chronic (longstanding) back pain in this post, however these myths also usually apply to acute (recent) lower back pain. If you are interested, scientific papers disproving each myth are listed below. WARNING: Long caption! We've poured over more than 20 detailed scientific papers for this post (so you don't have to)! ...Continue reading

07.01.2022 Book Your Appointment Online: https://agkwphysiotherapy.bookings.pracsuite.com

06.01.2022 Hip Drop in Runners If you are looking to reduce the amount of hip or pelvic drop when you run, these drills may be worth a try! By hip/pelvic drop we are referring to excessive side to side movement of the hips which can create the appearance one hip is dropping compared to the other side. This is also called a Trendelenburg gait pattern. It is thought to partially contribute to some types of hip, knee and lower back pain. ... It can occur due to a number of factors, including weakness of the gluteal (hip) muscles, poor technique habits or sometimes develop for no obvious reason. Note- Hip drop is not necessarily a problem! Some people may have what appears to be excessive hip drop or poor pelvic control, but experience no pain/symptoms and have no problem running. In this case, its fine to ignore it! We all move differently, and what is normal for one person may look abnormal to others. These drills are not just about improving pain however- your running efficiency is almost certainly not as good as it could be if you have excessive hip drop. So these may help you go faster! Its important to talk to your physiotherapist before trying these drills as they are not appropriate for everyone. This video is not intended to be individual advice. See more

06.01.2022 Postural Strength In this video Adam, Mike and Jono demonstrate a variety of exercises which strengthen (amoung other things) the thoracic spinal extensors. These are the muscles in you mid-back which help to hold you in an upright position. Theres lots of options here including bodyweight, band resisted and weighted exercises depending on your preference. ... Is posture important when it comes to pain? Well, as always, it depends. Research on posture consistently shows that there is not necessarily one good or bad posture. What we do know, is that spending too much time in any one position (whether or not that is what was traditionally thought to be good or bad posture) can contribute to pain in some people. So, the take home messages with regards to posture are: 1 If you think your posture is a contributing factor to your pain, try to change positions often and take frequent movement breaks 2 No single posture is best for everyone. In fact, your best posture is your next posture (meaning change it up often!) 3 You can never go wrong strengthening- strengthening exercises like those shown above are a great way to get that started! As always, this post is for demonstration purposes only, and is not individual advice. Seek advice from your physiotherapist before commencing. Do you have any questions about posture, pain and strengthening? Let us know in the comments.

05.01.2022 ONLINE PROGRAM SPECIAL 70% OFF Orthotics can be great, but if you don't want to depend on them for life, this program is for you. Enter code "facebookfeet" at Checkout for the discount. Valid for 5 People Only! This is the ONLY rehab program of it's kind for Flat Feet!... Who is this Program for? Anyone with flat feet (pes planus) or fallen arches, who wants to improve their foot strength and posture. Orthotics are a great tool and we prescribe them all the time. However if you don't want to depend on them for the rest of your life, you CAN improve flat feet and fallen arches with appropriate strengthening and rehabilitation exercises. What You Get: -A comprehensive 6 week rehabilitation program designed to strengthen the muscles which maintain the arch of your feet. -The program includes DAILY exercise prescriptions for 6 weeks -The program is split into two workouts each performed three times weekly. -The program advances weekly as you gradually become more advanced. -All exercises have accompanying video links you can access for LIFE to help you perform with them with the correct technique -A 49 PDF full of education regarding flat feet and ideal treatment strategies (including information on orthotics) -A second PDF with guidelines for appropriate pain levels during exercise/rehab -Unlimited email correspondence with the author, should you have any questions. This program is evidence based, meaning it follows the best science on the topic to give you the best possible chance of recovery.

05.01.2022 Being positioned in a comfortable posture whilst riding is paramount for avoiding overuse injuries and improving pedalling power output. The most common areas where people report complaints from their cycling position are the lower back, knees, hands and neck. Physiotherapists combine their in depth knowledge of the human body with the best available research on cycling technology and ergonomics to provide riders an individualised bike fit. ... The initial assessment takes up to 90mins. This extended appointment time allows for the physiotherapist to take a full medical history and assess the riders physical attributes, before tailoring the on-bike assessment to take into account any areas of concern found. Who should consider a bike fitting? Any cyclist returning from a long lay off due to injury (eg: knee replacement, broken collar bone) Recreational cyclists who are suffering from pain or discomfort when riding their bike Club riders looking to optimise their performance and prevent/manage ongoing aches and strains More competitive riders trying to find the winning edge at local races Triathletes wanting to improve riding efficiency in order to save energy for the run leg What does a Bike Fit assessment involve? Whole body performance diagnostic screening to identify any areas of limitation which may be impacting on cycling performance or current aches and strains On-bike dynamic riding assessment Adjustment of riding position to optimise pedalling power, improve comfort and minimise ongoing injury risk. What do you need to bring to a Bike Fit assessment? Own bike Cycling specific shoes (if applicable) Cycling specific clothing

04.01.2022 Is Your Headache Neck Related?

04.01.2022 Is your shoulder or arm pain coming from your neck?

03.01.2022 Calf Strain Rehab The calf muscles are commonly strained during sport and physical activity. The calf actually consists of the two headed gastrocnemius muscle which make up the upper part of of the calf, and the soleus which sits deeper with its belly closer to the Achilles’ tendon (both muscles insert into the Achilles’ tendon). ... Because of the insertion points of the different calf muscles, it is important to perform calf strengthening exercises with both bent and straight knees. Which one we emphasise more will depend on the individual. In this post we have some examples of how we may typically progressively strengthen the calves during rehabilitation after a strain injury. See below an explanation of why we use each of the exercises above. 1,2 Isometrics- These are static holds, which are generally well tolerated even in the early phases of a strain injury and he’ll regain basic strength. 3,4 Isotonics- As soon as we are able we will start strengthening the calves through the maximum available range of motion. 5,6 Loading- The calves are VERY strong muscles, and handle several times our body weight during sporting activities. Thus an essential part of rehab is to add external load to our exercises when we can. 7 Dynamic Loading- Here we start loading whilst moving, rather than in a stationary position. This brings in other variables such as balance and control which are important to normal function. 8,9 Plyometrics- Most calf injuries happen under high speed/explosive activities. Thus it is also essential to rehab this part of calf function. Note most plyometric loading happens in end stage rehab. You may notice no stretches- this is because during many of these calf strengthening exercises we get an adequate stretch at the bottom of the movement, so additional stretches are not always required. Note, we still think stretching is great and may use it depending on the individual! As always, this is not individual advice! Always seek the advice of your physiotherapist before performing. See more

02.01.2022 Physio vs Surgery for Rotator Cuff Related Pain.

02.01.2022 Can Disc Bulges heal? YES they can! Several studies have shown that larger disc bulges actually have the greatest tendency to reduce and resolve with conservative (non-surgical) management or even if left completely alone (source 1- link below). Scroll across to the second picture above. This shows a massive disc bulge, that had completely resolved on MRI 12 months later. The patient was managed with physiotherapy and exercise, no surgery. ... SO... HOW MUCH DO DISCS IMPROVE AND HOW LONG DO THEY TAKE TO HEAL? One paper looked at a large group of patients with large disc prolapses over a 2 year period by repeatedly scanning them and monitoring what was happening to their disc prolapses over time. A large proportion of these patients had severe sciatica initially, but improved as time went on despite having a large disc herniation on their scan. They found that 83% of the people they studied had a complete and sustained recovery when followed up two years later with only four patients requiring surgery! On average, over the two years, the size of the disc protrusions were reduced by 64% (source 2). Another paper found that 38% of all the disc prolapses they observed became smaller in size when left completely alone. Among their results they found that more specifically, extruded disc 'fragments' resolved 100% of the time and disc 'herniation' resolved in 83% of cases! Over a six month period most disc protrusions were on average 1/3 of their original size (source 3). CAN WE PREDICT WHAT WILL HAPPEN? Where early improvement is seen then the outlook is far better (source 4). This is why it is important to see your physiotherapist early, and get started on appropriate guided rehabilitation and exercise. DOES THIS APPLY TO ALL DISCS? Unfortunately it is not as simple as that... See your physiotherapist or GP if you have back pain, especially if you have unusual signs such as: * Saddle anaesthesia (loss of feeling between the legs, numbness in or around your back passage or genitals) * Bladder or bowel disturbance * Sexual dysfunction * Worsening leg pain or weakness Sources cited in this post listed below: Source 1: https://www.ncbi.nlm.nih.gov/m/pubmed/17613504/ Source 2: https://www.ncbi.nlm.nih.gov/m/pubmed/19887021/ Source 3: https://www.researchgate.net//8121133_Spontaneous_Involuti Source 4: https://www.ncbi.nlm.nih.gov/pubmed/19887021/

02.01.2022 Check out our Womens Health Physiotherapist Claire Kennedys recent interview with HBF about exercise and pregnancy

01.01.2022 Flat Feet Exercises (Tibialis Posterior Strengthening) Before we start, remember flat feet arent necessarily a problem or something you need to fix Many people have flat feet and are perfectly fine, and thats ok! ... Strengthening tibialis posterior is never a bad thing however. This muscle and its tendon have several functions including maintaining the medial arch of the foot, inversion of the foot (turning onwards) and plantarflexion of the foot and ankle (pointing downwards) We use these exercises in the treatment, prevention and rehabilitation of many conditions including: Shin Splints Tibialis Posterior tendon pain Plantar Fasciitis ... and many more Talk to your physiotherapist before starting any exercise program- this video is not individual advice See more

01.01.2022 Most types of lower back pain do NOT require imaging Guidelines for imaging lower back pain are generally as follows: When NOT to scan:... - About 99% of the time, a person presenting with lower back pain does NOT require a scan! - Patients with no clinical red flags have a <1% chance of their back pain requiring an image. Your physiotherapist or GP should ask you specific questions to identify red flags (signs of a potential serious pathology) at your first visit Why not just get one anyway? - Scans can actually do harm. There is evidence they worsen patient outcomes when performed unnecessarily - Lumbar radiography is NOT associated with any improvement in patient outcomes. - Lumbar X-Ray and CT Scans deliver an exposure to radiation that should be avoided if not absolutely necessary. - A lumbar CT Scan exposes a person to the equivalent of 2.3 years worth of background radiation, and carries a 1 in 3,330 risk of developing a fatal cancer - Most back pain resolves with conservative (non-surgical/invasive) treatment within 4-6 weeks. Thus most imaging before this time period is unnecessary. When TO Scan: Occasionally imaging IS required. Heres when we should scan: - When serious underlying pathology is suspected due to clinical red flags or other test results. These are rare, but include things such as loss of bladder/bowel function, a past history of cancer and some others. Your physiotherapist or GP is well trained in screening for these. - Severe or progressive neurological deficits. This means severe or worsening loss of motor (muscle) function in your lower limbs. - Radicular symptoms present for >6 weeks, that are severe enough to consider surgery. This means referred pain (usually past the knee) that is severe and not improving. - Signs of spinal/neurogenic claudication (stenosis or spinal canal narrowing), with symptoms that have not improved and have been present for sufficient duration (usually at least >8-12 weeks) to consider surgical intervention. - History of severe physical trauma There are occasional exceptions to these rules, but they are fairly uncommon. See more

01.01.2022 Womens Health Physiotherapist Claire Kennedy talks to us about Blocked Ducts and Mastitis, and how physiotherapy can help. Our Free PDF with more information and tips on how to manage these conditions is available here : http://www.kwinanaphysiotherapy.com.au///Mastitis-KWIN.pdf

01.01.2022 Improve your Flexibility with Eccentric Strengthening Exercises Strengthen and stretch at the same time! Eccentric contractions (commonly called negatives) occur when the muscle lengthens as tension is produced.... Evidence shows eccentric exercises are MORE effective than static stretching at improving flexibility! Interestingly, eccentric exercises also: 1 Create additional sarcomeres (the contractile units of a muscle). This is called sarcomerogensis. 2 Increase muscle length 3 Increase strength In this post Adam shows us some alternatives to static stretches to improve hamstring, quadricep and calf flexibility. Using these you will strengthen AND lengthen at the same time. Note: Static stretching is still absolutely fine! There is nothing wrong with it, and it is perfectly safe in most contexts. Just remember to always check with your physio before starting any exercise program. References for those interested: OSullivan K (2012) The effects of eccentric training on lower limb flexibility: a systemic review. BJSM Timmins R (2015) Architectural Changes to the Biceps Femoris After Concentric or Eccentric Training See more