Carlina Soderberg, Licensed Massage Therapist

Me! 🐶❤️

Fun fact: We use weights in Pilates!

But they’re not for traditional weight training or building muscle mass.

They’re often used for challenging the stability of the trunk and postural muscles.

They look small, but if you do it right, they’re feel VERY HEAVY, very quickly. 🥵

Here’s some super helpful info that you’re going to want to save!

TISSUE HEALING⁣
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🤕When an individual sustains an injury, one of the first questions asked is, “How long will it take until I am back to normal?” The difficult part of injuries is that there are certain components of them we are unable to control, such as our age, the type of tissue that was injured, blood supply to a specific tissue, and the extent of damage that was done.⁣
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🙌However, what we can control is enhancing our understanding of tissue healing, and how to optimize healing times by avoiding factors that could slow the normal healing process.⁣
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As our bodies go through the healing process we go through 3 key phases of recovery, here is a quick breakdown:

1️⃣ Inflammatory Phase (0-7 days): The body’s immediate response to injury: swelling, redness, & sometimes pain.

2️⃣ Proliferative Phase (7-21 days): New tissue begins to form. Movement & direct tissue loading is key during these next two phases.

3️⃣ Remodeling Phase (3 weeks to 12 months): The new tissue strengthens & matures. Gradual return to full activity is important to prevent re-injury. 🏋️‍♀️

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‼️It’s important to note that different tissues heal at different rates! And more importantly, the severity of the injury also impacts the length of recovery. You’ll notice that the range of healing times is quite large! So please - respect that you may recover faster or slower than your friend with the “same injury”.

There are so many factors that go into recovery - but a good understand of tissue healing timelines is definitely the place to start for both clinicians & patients.

Btw, I also recommend focusing on sleep, hydration, & nutrition (esp protein and creatine) to help you recover as fast as possible. These seem simple, but they are often overlooked.
↪️ if you need help with nutrition, check out the from RP Strength | Nutrition & Training & if you don’t get enough creatine or protein in your diet, it’s a good idea to supplement! Check out Legion for the cleanest supps around & use code “thephysiofix” to save!

🧠 Shoulder Anatomy Made Simple! 💪

Master the Triangular Space, Quadrangular Space & Triceps Hiatus with this easy finger trick! 🤏📚 Learning anatomy doesn't have to be difficult—visual mnemonics make concepts stick for life. Save this for your next exam or clinical practice!

Comment "ANATOMY" if you want more easy anatomy hacks! 👇



shoulder anatomy, quadrangular space, triangular space, triceps hiatus, teres minor, teres major, long head of triceps, axillary nerve, radial nerve, circumflex scapular artery, posterior circumflex humeral artery, anatomy mnemonics, physiotherapy students, medical students, anatomy revision, upper limb anatomy

The dermatomes of the neck and arm are areas of skin innervated by the cervical spinal nerves (C2-C8) and the first thoracic nerve (T1). They extend from the nape of the neck to the hand, with C4 (shoulder), C6 (thumb), C7 (middle finger), and C8 (little finger) being key points for locating nerve lesions. The main dermatomes in the neck and arm are: C2-C3: Covering the posterior scalp, the upper and back of the neck, and the earlobes. C4: Skin over the shoulders, the lower neck, and the upper chest. C5: Upper arm (shoulder and lateral aspect of the arm to the elbow). C6: Lateral side of the forearm and thumb. C7: Lower forearm and middle and index fingers. C7 to T1: Medial side of the forearm, wrist, and ring and little fingers. T1: Medial aspect of the arm and forearm, extending into the armpit. Clinical Significance: Knowledge of these dermatomes is essential for identifying radiculopathies (nerve compression), as pain or numbness often reflects which nerve root is affected in the cervical spine .
Doctor of physical therapy