Dr. Vic Troha

Dr. Vic Troha; DPT, NTP, CPT
Physical Therapist, Nutritional Therapist and Personal Trainer in Cincinnati, Ohio.

10/07/2022

🦵 QUAD STRETCH WITH BAND
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✅ Can’t reach your foot or looking for a more intense quad stretch?
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💥 Try these 3! 3x30 sec holds

10/05/2022

❓ Order a healthy dinner, but have bread and butter beforehand?
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✅ Hold off on the bread and order a side salad to come out as an appetizer. It’ll save you about 165 calories… which is equal to about 3 miles of walking!

09/30/2022

🦵Patellar Tendonitis
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✅ Kinesiology tape is often used as a treatment to use during activity for patellar tendonitis
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👉 Patellar tendonitis (runner’s knee) often causes pain under the kneecap, especially with repetitive pounding activities.
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💥 I use this taping technique with RockTape

09/28/2022

💥 Loosen your shoulders
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✅ Use this as a warm up or as a daily routine to keep your shoulders loose.
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1️⃣ 90/90 rotation and press
2️⃣ Wall slides
3️⃣ Standing pendulum
4️⃣ Thread the needle
5️⃣ Pec stretch

09/23/2022

💥 Leg Exercises to Improve Range of Motion
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👉 Range of motion and flexibility can improve by just doing strengthening exercises through larger joint motions.
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✅ These 4 exercises are great for improving leg ROM
1️⃣ Deep step back lunge
2️⃣ High step up
3️⃣ Nordic curls
4️⃣ V-squat

09/21/2022

🍪 American’s eat more processed foods…. Way more
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💥 Coincidence that it relates to the obesity, diabetes and CHF issues in the United States?
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👉 There’s many reasons why, but it boils down to making whole food a priority.

09/16/2022

⭐️ Loosen your low back from the chair!
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🔙 Here’s a convenient way to loosen a tight back from sitting down.
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1️⃣ Stability ball rollouts
2️⃣ Seated extension and flexion
3️⃣ Seated marichi stretch
4️⃣ Seated hamstring stretch

09/14/2022

🔙 BACK EXTENSIONS
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✅ A great exercise to strengthen and stabilize the lumbar spine and glutes.
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👉 There are several versions, but keeping proper form is KEY to injury prevention and maximizing the effectiveness.

09/13/2022

I was fortunate enough to teach my Assisted Stretch course this past weekend to a great group of healthcare professionals at the Cincinnati Sports Club!

09/10/2022

💥 Counting Steps is valuable
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🤯 Sometimes it puts unhealthy food and drinks into perspective when comparing how many steps it’d take to burn off!

09/08/2022

❗️Preventative medicine will reduce reactive medicine.

09/02/2022

🍷Hungry when drinking?
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👉 There’s a reason! Alcohol activates AGRP which tells your body you’re hungry.
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🤯 Mind blown with the stat that an average 6,300 calories are consumed within 24 hours. It makes sense since alcohol is normally consumed with a meal or out to eat, not to mention on weekends.

Address

3950 Red Bank Road
Cincinnati, OH
45227

Website

https://www.cincinnatisportsclub.com/

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