Landing mechanics has always been a hot topic in sports medicine. Letโs be honest, watching elite athletes perform at a high level and analyzing their movement is sexier than most low-level rehab exercises for movement enthusiasts. So itโs natural for clinicians and trainers to get excited when teaching someone landing mechanics. In this article, youโll learn the basics of what to focus on with teaching landing mechanics.
The function of the foot is extremely important to the overall musculoskeletal function of the body.ย The foot is the base of support for most everyday activities. Like a game of Jenga, if the base is not solid, the entire structure will lean, wobble, and eventually collapse. If the musculature of the foot is not properly functioning, many structures both locally and globally will be affected. The intrinsic muscles of the feet become deconditioned over time due to ill-fitting shoes, tight socks, and even some orthotics.ย Due to cramped spaces and the inability of the joint to function in its natural range of motion, our brains lose the neurological connection to the muscles of our feet, causing compensations. Luckily, neuroplasticity (the ability for our brains to change the neural circuits to our bodies) dictates that it is possible to improve and even reverse chronic instability of the foot, and thus joint pathologies and pain. This article will show you exercises to improve foot strength!
The latissimus dorsi, or the lats for short, play a huge role in shoulder function and health. Often times, these muscles become tight after injury, surgery, immobilization, or simply a lack of stretching or repetitive lat overuse/overdevelopment! Because they act to internally rotate and depress the shoulder girdle, they can severely limit your ability to achieve an optimal overhead position. This is a very important position for just about anyone who does anything with their arms overhead: weightlifters performing snatches, swimmers swimming, crossfitters performing kipping pull-ups, volley players spiking the ball, tennis players serving, baseball players throwing, or gymnasts performing handstands. Because so many individuals need full overhead mobility, stretching the lats is a part of many athlete's [P]Rehab programs. This article will show you some of the best lat stretches out there, and more importantly, how to maintain your overhead mobility after lat stretching!
Jumper's knee is when there is irritation of the patella tendon, the tendon just beneath your knee cap. Patella tendon pain is a common source of anterior (front) knee pain often occurring from repetitive or excessive overload onto the patellar tendon. This is often a condition of younger athletes, especially men, who participate in jumping sports such as volleyball, tennis, football, and basketball. Patella Tendinopathy is debilitating and can result in the prolonged absence and potential retirement from sports. Loading the tendon is the primary stimulus which helps with tendon health! This article will take you through a few common jumper's knee exercises!
Just sprained your ankle? You're not alone. Ankle sprains are one of the most common injuries in all of the 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!
โWhen 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!
