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[…]

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! […]

Prehab Low Back

Best Prehab Exercises for Your Lower Back

Low back pain is the leading cause of activity limitation and work absence throughout much of the world and is associated with an enormous economic burden. This called for Preventative measures! Here are 10 exercises from the leading Rehab and Fitness professionals that may help reduce your risk of injuring your lower back!

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Top 6 Exercises to Reduce Risk of an Ankle Sprain

Ankle sprains are the most common injury in sports and physical activity, estimating to be about 25% of all injuries across sports. Of all ankle injuries 85% involve the lateral ankle ligaments. There is strong evidence suggesting you increase risk of re-spraining your ankle two fold within the first year of spraining your ankle. Every year in the US, lateral ankle sprain affects 2.15 of every 1,000 people which results in $2 BILLION of healthcare costs. (Waterman, Owens, Zacchili, & Belmont, 2010). All these costs are primarily from NON-INVASIVE treatment. We know that athletes today benefit from the BEST available rehab techniques and here is a statistic that proves my point: in the NBA there are approximately 100 ankle sprains per season, and in the last 11 years there have only been 4 that require surgical intervention. With high incidence of ankle sprains and the associated economic burden/negative chronic consequences, this calls for PREVENTITIVE measures. […]

hamstring strain

4 Reasons “Tight” Hamstrings Lead to Hamstring Strains

This article was first published on the The Strength Doc, Dr. John Rusin’s Blog.

Have you ever strained your hamstring before? You’re not alone! Hamstring strain injuries are among the most common acute musculoskeletal injury in the United States. Athletes who participate in track and field, soccer, and football are especially prone to these injuries given the sprinting demands of these sports. One study found that over a 10-year span in the NFL, the occurrence of hamstring strains was second only to knee sprains. The average number of days lost for athletes with hamstring strains ranged anywhere from 8 to 25 days, which equated to missing up to 4 NFL games or 25% of the season. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first 2 weeks after return to sport. In fact, over 1/3 of hamstring injuries will reoccur during this time.

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pistol squat

How to do your First Pistol Squat

It seems as if the fitness industry not too long ago was engulfed in the newest and latest machine. However, the recent pendulum of this industry has been going back to the minimalist end of the spectrum giving attention to calisthenic exercises. This has lead to the popularity with exercises such as the Pistol squat AKA the single leg squat. This exercise however is a complex movement that is overall encompassing of strength, motor control, and range of motion (ESPECIALLY at the ankle). This series will break down WHY you are not able to pistol squat as well as HOW TO have the proper balance of strength, motor control, and mobility to perform this complex movement! Without the proper recipe, you may find yourself falling right on your butt time after time. […]

Front rack mobility

Improve Your Front Rack Mobility

We will be addressing 3 COMMONLY OVERLOOKED MOBILITY CONSTRAINTS to a successful front rack position and more importantly, 3 WAYS TO FIX THEM. Yes, thoracic extension and shoulder flexion limitations are often times the biggest culprits, but let’s not forgot to address wrist, elbow, and transverse plane shoulder mobility as well.

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plank

The Plank Redefined: Improve Performance with Prehab

The Plank Redefined was originally published on TheBarbellPhysio as a guest post by ThePrehabGuys.

What is the core?

Before we dive into advanced plank progressions, we must first set straight what the core is and why core stability is so vital for our movement system’s health and longevity. The core, from a muscular standpoint, is so much more than just a 6-pack of washboard arms. It essentially includes any and every that moves the trunk and aids in maintaining a neutral spine position.

This includes the popular “core muscles” such as the rectus abdominis, transverse abdominis, and multifus, but also other muscles such as the latissmus dorsi, quadratus lumobrum, and pectoralis muscles.

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