ACL graft options IG

I Just Injured My ACL, Now What? Your Guide to ACL Graft Options and Prehab with Dr. Nima Mehran

There are more than 200,000 ACL injuries each year in the United States alone, and approximately 65% of these injuries are treated with reconstructive surgery. ACL graft options and selection is one of the main topics of discussion between orthopedic surgeons and their patients. Numerous factors including patient age, occupation, and activity level, graft availability, surgical history, existing tendinopathy, and the experience and preference of the surgeon, should be considered prior to determining which type of graft will be used for reconstruction. We’ve teamed up with Dr. Nima Mehran, an orthopedic surgeon who specializes in sports medicine, to cover everything you need to know about what you can do prior to surgery for maximal results, graft selection, and what to expect immediately after surgery. With this guide, you will no longer have to fear the unknown!

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Bulgarian split squat

Bulgarian Split Squat is an Effective Alternative to the Back Squat

Bulgarian Split Squat Muscle EMG = Back Squat? While our focus is on #prehab, i.e. finding the weak links in your movement system and addressing them through specifically targeted exercises, we are HUGE ADVOCATES OF BARBELL TRAINING and train this way ourselves every day. That being said, not everyone is a fan of (or comfortable Read more about Bulgarian Split Squat is an Effective Alternative to the Back Squat[…]

Plyometrics

Jump Training – Box Jump Progressions For Evidenced Based Performance

Jump Training   Demonstrated is a flow of progressions from double leg to single leg box jumps. But why jump training? Why single leg? Jump training, also known as plyometrics, should be an integral part of every strength training and injury prevention program. Plyometric training focuses on increasing power, which is equal to force times Read more about Jump Training – Box Jump Progressions For Evidenced Based Performance[…]

squat depth Parallel vs Full Squat

Parallel or Full Squat Depth for More Gluteal Activation?

Should you squat ass to grass? Or stop at parallel? 🤔 It’s a question that many of you have asked and we’ll provide our answer today. Many things need to be taken into account when determining squat depth. Most importantly,  you need to determine your lower extremity mobility (specifically of the hips and ankles), your Read more about Parallel or Full Squat Depth for More Gluteal Activation?[…]

Scientific Evidence-Based Training Equipment With The Squat & Deadlift

Squat & Deadlift Training equipment is being utilized more than ever by athletes looking to get the edge on better performance. Weight lifting shoes, Chuck Taylors, elastic bands, and chains have found their way into the free weight section with the squat & deadlift, but why? Do these items really help according to claims such Read more about Scientific Evidence-Based Training Equipment With The Squat & Deadlift[…]

Learn the single leg romanian deadlift IG

Drills to Learn the Single Leg Romanian Deadlift

As we’ve highlighted before, the single leg deadlift is one of my absolute favorite exercises for [P]Rehab purposes. You get phenomenal posterior chain recruitment and single leg stability is absolutely vital for injury prevention as well as sports performance. In my humble opinion, single leg stability is not emphasized enough in sports programming. Whether you are a complete newbie to strength and conditioning or a stud who performs the Romanian Deadlift (RDL) and all its variations regularly, this foolproof step-by-step guide will show you our favorite drills to learn the single leg Romanian deadlift.

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Climber's Prehab

Climber’s Prehab – Training Tips For The Most Common Rock Climbing Injuries

Rock Climbing Rock climbing is a sport that has been gaining popularity over the last few years. The diverse range of movement, mobility, and strength the sport requires makes it appealing to everyone from the weekend warrior to the most serious and dedicated athlete. This fast-growing allure has helped catapult climbing into the 2020 Olympic Read more about Climber’s Prehab – Training Tips For The Most Common Rock Climbing Injuries[…]

ACL

“How Do I Know When I Am Ready To Play Again?” Return To Sport Testing For Athletes Following ACL Reconstruction Surgery

ACL Reconstruction Anterior Cruciate Ligament Reconstruction (ACLR) is one of the most common surgeries performed due to a sports injury. ACLR rehab and ACL prevention training is one of the hottest topics in the sports medicine world. The reality is while 80% of ACL reconstruction (ACLR) patients return to some form of sport, only 65% Read more about “How Do I Know When I Am Ready To Play Again?” Return To Sport Testing For Athletes Following ACL Reconstruction Surgery[…]

Hip Mobility

4 Exercises To Improve Hip Mobility!

The hip is a ball and socket joint with 27 muscles that cross it to control its many planes of movement! Some muscles act as primary movers while others act as dynamic stabilizers of the hip. When the hip capsule is hypomobile or tight, your body may compensate from either up or down the kinetic chain to gain mobility. This has been shown to lead to pathologies in the lumbar spine (Reiman 2009, Devin 2012, Burns 2011) and lower extremity (Reiman 2009, Cliborne 2004, and Currier 2007). This article will show you 4 exercises to improve your Hip Mobility! […]

x-ray after an ankle sprain IG

Do I Need an X-Ray After an Ankle Sprain?

You just had a BAD ankle sprain. It’s black and blue. It hurts like hell. How do you know that its ONLY an ankle sprain, and not anything worse like a FRACTURE?! Well lucky for you, there’s a quick an easy test you can do NOW to screen if you need an x-ray after an Read more about Do I Need an X-Ray After an Ankle Sprain?[…]