Mobility Monday #1: Triplanar Calf Stretch w/ Bent Knee
We are starting at the bottom and working our way up! This stretch can help improve ankle mobility and reduce your risk for ACL injuries!
Starting with a bent knee, bring your knee straight forward, then over the big toe, then over your pinkie toe - all while keeping your heel on the ground!
Start with doing 10 reps in all 3 directions daily or a few times a week!
If you have pain or are recovering from an injury, your ideal treatment could likely involve much different dosing of this exercise or a completely different exercise. To receive a thorough evaluation for your injury, please call or text us at 904-217-7078!
A quick word on mobility!
- Joints that do not have adequate mobility are not healthy joints
- Doing a mobility exercise multiple times a day is often needed when it comes to pain reduction & motion improvement
- General mobility routines are great when your body feels good but injuries do not need general mobility but specific mobility in a certain direction
- If you have an injury or want to be more mobile, come get a full evaluation at our clinic!
Read our latest blog post for tips on mobility and how to become more mobile! Stay tuned for our upcoming mobility series!
At St. Johns Chiropractic & Performance, we are completely committed to offering high quality injury rehabilitation and this includes learning new techniques & ideas to keep up with what the current research is saying.
Dr. Grant recently completed the 33 hour course “Train Smarter & Harder” by the Gabbett Performance Institute, taught by world renowned strength coach and researcher Tim Gabbett!
The main objective of this course deals with helping people (primarily athletes) lessen their likelihood for injury & how to best prevent future injury when recovering from a previous injury! (Spoiler alert - simply resting is usually not the best treatment)
If you have struggled with chronic injuries or are hesitant to get back into activity or sport, please allow our clinic the privilege of guiding you back into what you love to do safely! Click the link in our bio to schedule today!
St. Johns Chiropractic & Performance has officially been open 1 year! We opened our doors because of a strong conviction to bring a high level of injury rehabilitation and chiropractic care to this area.
We have sought out to be different from the typical practitioner by offering high quality, comprehensive care that is made possible by having longer treatment times with Dr. Speer.
It has been our pleasure and an honor to serve the people here in St. Johns and Duval counties the past 12 months!
We truly have the most amazing patients; many who have become friends. We cannot thank you enough for your love and support! 🎉🙌🏽
This school year, you can get your “preparticipation physical evaluation” or better known as your “sports physical” at St. Johns Chiropractic & Performance!
All high school and middle school athletes are required by the state of Florida to get one if they are going to participate in school sports.
We are conveniently located right across the street from Patriot Oaks Academy, making our clinic much closer than most doctors offices. We also have short wait times to help make your appointment as quick as possible!
Call our clinic today to schedule at 904-217-7078! Bring your FHSAA form in or our clinic can print you one at your appointment!
Kirsty is an awesome person and one of our favorite patients here at the clinic! She loves to workout and is always in a great mood!
Unfortunately she hurt her neck and shoulder doing pushups and burpees this past spring. This led to her sitting out several workouts due to having neck and shoulder pain as well as pain going down her arm.
Due to her determination and hard work, she is now able to workout pain free! Her treatment consisted of spinal manipulation, soft tissue therapy, rehab exercises, and a home rehab program!
Here we show her doing exercises to improve core stability, shoulder blade control, and a pushup drill designed to help her keep her torso and pelvis coordinated together during pushups and burpees!
Whatever your goal is, let us at St. Johns Chiropractic & Performance help you get there pain-free!
There’s a lot of basketball, baseball, soccer, football, and lacrosse going on this summer and we LOVE summertime sports! Of course, with all the tournaments and games going on, there is a need for recovery and injuries can unfortunately pop up at times during these various activities.
We at St. Johns Chiropractic are passionate about youth sports and ensuring that your kiddos can keep doing and participating in what they love this summer!
Don’t forget to stop by between tournaments and practices this summer to help recover and stay mobile! Whatever your goals may be, Dr. Grant Speer at St. Johns Chiropractic & Performance is here to help!
Our clinic had the privilege of sponsoring a Football Camp held by Olivet Nazarene University Wednesday night. The camp consisted of over 40 local high school athletes interested in playing at the collegiate level. We were grateful to be able to provide sideline care for the athletes and made sure they stayed hydrated!
We also had a giveaway for the athletes. Congrats to Nasir of Oakleaf High School!! Such an awesome time with a group of really talented kids. Thanks @onazfootball for letting us be a part of this!
Is neck pain throwing off your golf game? Dr. Grant Speer has assisted many local golfers in getting rid of aches and pains to help them get back on the course.
He is also certified by the Titleist Performance Institute which is the global leader in evaluating mobility & stability limitations within the body as well as swing faults.
If you are a golfer who is dealing with limited mobility or even pain during or after your rounds, then you could benefit from our comprehensive approach and care!
Our goal is to get you out of pain and back to the golf course as quickly as possible! For more information, visit our website or the link in our bio