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02 Aug

Posted at 13:32h in For Clinicians

The bridge is probably the single most prescribed exercise by physios...it seems that the bridge exercise is ubiquitous with physical therapy and rehab. As you may be suspecting, we think this is a pretty bad thing! Yes - the bridge is in fact a decent exercise that can help groove a hip hinge movement pattern and can be the starting place for a host of pathologies ranging from the lumbar spine all the way to the foot and ankle. But that doesn't mean that our clients need to perform 3 sets of 10 bridges for months on end during the course of their rehab! Our exercise library has tons of exercises to help groove the horizontal hip hinge movement pattern, starting from the basic supine bridge all the way to a loaded barbell hip thrust. Follow along in this clinical pearl as we discuss bridge exercise progressions for rehabilitation!

12 Jul

Posted at 16:57h in Low Back
Are you getting back spasms after a long day at the driving range?  How about a sharp pain in the low back after putting in some miles on the bicycle or taking a deep breath after a hard bout of exercise?  Both of those could be symptoms of quadratus lumborum pain. In this article, you'll learn how to manage quadratus lumborum pain with exercises & stretches from beginning to end.

06 Jul

Posted at 15:53h in Education
There are many cultural themes that carry between different sports physical therapy settings, especially at the higher levels of competition, but one that has always stuck out to me is the concept of massage. It doesn't matter if you're an elite athlete, a weekend warrior, a high school track runner, an elderly fall risk patient or you've been referred to me for a one time visit from your orthopedist -- the question is painfully frequent regardless of patient demographics: "can I get a massage?" Selfishly, I'm excited to write this article to have on hand as an educational piece for many of my athletes -- rather than explain my thought process verbally time and time again. If you are one of my athletes, please know you've been sent to this article in an effort to further polish up your already deep knowledge of how to better take care of your body. But more likely than not, you aren't an athlete under my care -- and in that case, I hope to temper your expectations and beliefs behind this passive intervention. Read on to learn more about massage and recovery.

15 Jul

Posted at 14:00h in Low Back
Have you woken up one morning and all of a sudden felt an intense pain that starts in your back and travels down one or both of your legs? As many of us have been culprits to low back pain, a specific cause of this pain is a disc herniation, which is when one of the discs that sit in-between the bones (vertebrae) in your spine is 'pushed' out of its normal position, and can potentially irritate a nearby nerve root, which leads to a burning, intense pain that can travel down one or both legs. Although this pain is very real and can be quite intense, the good news is that it IS treatable, often without the need for medications, injections, or other passive interventions. We are also here to educate you that terms including 'degenerative disc disease', 'stenosis', or 'arthritis' do not always translate to pain or disability! Active problems require active solutions, and we are here to show you excellent exercises for disc herniations to ultimately manage your OWN back pain!

24 Jun

Posted at 13:39h in Foot/ankle
Alright enough is enough, it's time to stop dragging your feet in regards to taking care of that nagging big toe pain that you have been dealing with for months! Maybe you have tried a thousand pairs of shoes, spent your retirement fund on a new pair of orthotics, or have started paying the neighbor boy to walk Fido. Trust me, we get it, discomfort in your big toe joint can be very troublesome and feel very limiting, but guess what? You're in luck as this is also a very treatable condition with the appropriate rehab program. Ready to get back on your feet? Let's dive into how to rehab big toe pain...the right way with the best big toe exercises!

14 Jun

Posted at 13:50h in Education, Shoulder
Every sport has some specific skill that makes it unique. The skill is needed to excel in the sport due to the demands of the environment or competition. One of those unique skills in the sport of CrossFit, gymnastics, and obstacle course racing is the kipping pull-up. Derived from gymnastics, the kip made its way into CrossFit, allowing increased intensity and power output while completing the same amount of work as a strict pull-up. As with any skill, if we rush the process to develop it without paying attention to our foundation injury can occur. Once that happens the question becomes, "How do I return to kipping pull-ups?"

07 Jun

Posted at 15:14h in Foot/ankle
So something has sparked your interest in the soleus. If I'm taking a guess, a physical therapist has probably encouraged you to strengthen your soleus, or a massage therapist has found it's a "problem area" for you while performing soft tissue work. Maybe you've been experiencing some pain in your calf with running, but all the usual gastroc stretches just don't work. It's even possible that you've recently dove into some self-study and research, and you've been surprised to find another muscle that sits beneath your gastroc! Rightfully so: The soleus is generally an under-appreciated muscle that gets so little attention. Regardless of your reasoning, you've come to the right place. We're going to spend our efforts here in this article diving into the soleus: what is it, what isn't it, what does it do, and what are the best soleus exercises? And most importantly, does it even matter? Read on to find out.

31 May

Posted at 10:32h in Foot/ankle
Tweak your calf after some physical activity? Maybe you have pain behind your knee or right in the muscle belly of your calf. No worries, we're here to help get you back on track teaching you how to rehab calf strains! Our calf musculature which is situated on the back of our lower legs consists of three muscles, and can often be subject to injury if they are under too much load and/or not appropriately strengthened! Various calf strains are often seen in runners, tennis players, other athletic populations, and even weekend warriors. Follow along in this article as we break down exactly what this injury is, as well as how to rehab calf strains appropriately!

04 Jun

Posted at 16:00h in Education, For Clinicians
Are you considering more medicine ball exercises, AKA med ball exercises, in your routine but aren't sure what to do or how to proceed? Perhaps you've seen some cool medicine ball exercises going down in your gym and on social media. Maybe you've come across some great deals online for med balls, which might be a nice addition to your home gym but you want to make sure you know how to use them! With that being said, understanding the purpose behind the different applications of medicine ball exercises will help you decide exactly how to begin when you pick up that med ball! Continue reading to learn how to determine the best medicine ball exercises for you!

04 Jun

Posted at 16:15h in Education, Foot/ankle
Got a pain in the front of your shins that just does not want to go away? Have you been running a lot or playing a lot of sports that involve jumping activity? If so, you may be dealing with what is known as 'shin splints'. This lower leg injury often due to overuse is a difficult one to rehabilitate for many reasons, one of which being its obscurity. Shin splints, which is better known as 'medial tibial stress syndrome', is an injury more common in endurance athletes such as runners, as well as athletes involved in jumping sports such as basketball or volleyball, who are placing large amounts of stress with high volume through their lower extremities. In this article, we are going to show you the best shin splints exercises that will get you out of pain and back to your activities!
The Prehab Guys LLC 2021. All Rights Reserved.
The Prehab Guys LLC 2021. All Rights Reserved.