Just sprained your ankle? You're not alone. Ankle sprains are one of the most common injuries in all of sports, so if you're one of the few that has never experienced an ankle sprain until now, consider yourself lucky! While they can initially be very painful and limiting, most respond very well to structured ankle sprain rehab program. With a solid plan (like the one detailed here), you will be well on your way back to sports and activity in no time!
The hip thrust has been increasing in popularity within the last decade. It is arguably the most effective movement to target the posterior chain. This article will demonstrate how to appropriately perform a hip thrust in addition to showing you many variations to improve the size and strength of your gluteal muscles. When looking at the literature we see how vital gluteal muscle function is in providing knee, pelvis, and trunk stability with the goal of [P]Rehabbing your lower quarter. This article will show you how to master the hip thrust. Your glutes will love you after performing these exercises!
“When will I be fully recovered?" This is honestly one of the most common questions we receive in the clinic working with patients, answering messages on social media, and responding to comments and emails. Understanding recovery from an injury has to begin with understanding what full recovery means to someone. Recovery is also a popular word now within the fitness and sports medicine world in reference to the body's physical readiness. From recreational weightlifters to pro athletes - everyone is eager to learn how to recover faster and push the boundaries of human performance. In this article, we will dive deep into understanding recovery and what it means within different contexts. We will share strategies we use to help individuals better cope with their ongoing recovery and also recovery strategies we use and teach to improve physical readiness.
Can't feel your hip flexor stretch? You're not alone. The majority of people "stretching" their hip flexors actually aren't targeting that muscle correctly and instead just merely stretching their lower back. This tutorial will walk you through how to stretch your hip flexors the correct way!
The Achilles tendon is the largest tendon of the body for a good reason, it takes much of the load when we are running, jumping, or even walking! This tendon connects the calf muscles to the heel assisting with force transmission and acts like a spring when you push your foot off the floor. Achilles Tendinopathy is when the Achilles tendon is irritated or painful. The majority of individuals that suffer from Achilles Tendinopathy are active individuals, from the weekend warrior to the high-level athlete. Achilles Tendinopathy seems to be as high as 7-30% in runners, 2.1-5.1% in soccer players, and 12.5% in rock climbers. This article will show you an evidence-based approach on how you can address you Achilles Tendon Pain.
Shoulder issues are one of the most common orthopedic/musculoskeletal conditions treated. It is likely you know someone in your life that is or has dealt with a shoulder injury. There are thousands of different orthopedic surgeries performed every single year on the shoulder. There are even more shoulder cases in physical therapy and other health care clinics that are trying to be managed. What we have noticed over the years is the demand for shoulder content from healthy individuals. People don't want to wait until something happens to learn about shoulder health, they want to invest in their health now proactively with shoulder prehab. In this article, we will feature our recently launched Shoulder [P]Rehab Program including the story behind it, some insider access to content from the program, and really our goal to educate the masses about why you should be doing shoulder prehab now.
Are core exercises as important as we once thought? Several reviews have recently challenged the idea of improving core stability for prevention and treatment of low back pain. There is strong evidence suggesting that stabilization exercises are no more effective than other forms of active exercise in the long term. That is not to say that core exercises have no utility, as I prescribe core exercise on a daily basis within the clinic. This article demonstrates a few advanced core exercises that you can perform to take your core muscle function to the next level!
When it comes to mid back and scapular pain, nothing beats a mid back prehab program with tons of thoracic spine mobility and stability work. Mid back pain can be caused by a variety of structures in the mid back itself like the thoracic spine, ribs, or trigger points in the upper back muscles. Furthermore, the pain could even originate from other regions, not in the mid back like the neck or shoulders. That's a lot of potential pain generators and triggers! Making matters even more complicated is that it's often times difficult to recreate a "trigger". In physio terms, a trigger is something that causes your familiar pain. Meaning if you ask yourself the question, "what typically causes my mid back pain?" The answer for many with mid back pain is typically something vague and difficult to pinpoint. "Uh, this weird position I put my arms in... it just aches... it's always there, etc." Don't worry, this is common! But because of this conundrum, you can never go wrong with a holistic mid back prehab program focused on improving thoracic spine mobility and strength and above all else, keeping moving!
This article will take you through a linear progression very similar to how I approach lower extremity injuries in the clinic. It is imperative to master the fundamentals before working on highly skilled or sports like movements. This progression is inspired by the 'Powers Program' which is an evidenced-based exercise progression developed by Dr. Chris Powers, PT, PHD from the University of Southern California. This program will begin with non-weight bearing isometric holds, don't let these exercises fool you they can still be challenging! We then progress to static double leg weight-bearing exercises then guide you into single leg exercises; we end this lower body exercise program with double leg dynamic strengthening movements. Part two of this article will progress you into single leg strengthening, plyometrics, agility movements, then returning to your desired sport!