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13 Dec

Posted at 17:23h in Hip, Knee

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.

13 Dec

Posted at 15:57h in Hip, Low Back

Everyone has a slightly different bony anatomy. Whether it’s a longer femur, bent shin (tibial torsion), or a rotated hip socket (acetabular retroversion), your anatomy, in addition to your functional goals, should ultimately drive squat depth. So how deep or low should you squat? From an injury prevention and biomechanical perspective, there is only one thing that should matter – posterior pelvic tilt.

13 Dec

Posted at 15:28h in Foot/ankle

Plantar fasciitis is one of most nagging and limiting orthopedic pathologies in the foot. It's estimated that nearly 2 million Americans experience plantar fasciitis each year and is the most common condition of the foot for runners. Plantar fasciitis can be defined as inflammation of the plantar fascia+perifascial tissues due to repetitive microtrauma from excessive traction and/or loading forces. How do you know whether you MAY have plantar fasciitis and how do you get plantar fasciiis prehab? Keep reading to find out!

13 Dec

Posted at 11:39h in Uncategorized

There is a huge misconception in the fitness and rehab worlds. Far too often, we label exercises as a good exercise or bad exercise for all athletes. Many preach that squats are a must in every athlete’s fitness program and exercises such as behind the neck press’ should never be performed…when in fact, many of these movements can be great for athletic performance. These beliefs are from years of dogma surrounding certain movements. But in reality, any exercise can be a bad exercise if an athlete lacks the requite mobility & motor control. Let's put this bad exercise myth to bed!

13 Dec

Posted at 07:09h in Hip, Knee

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 led to the popularity with exercises such as the Pistol squat AKA the single leg squat. This exercise is a complex movement that is overall encompassing of strength, motor control, and range of motion (particularly 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.

13 Dec

Posted at 07:08h in Low Back

Low back pain is one of the most common musculoskeletal diagnoses in the world. The low back is typically considered the lumbar spine region, but it is also important to remember the pelvis and the hips influence motion at the low back. After an injury or experiencing pain in this region, motion in this area can get, 'out of whack'. This can lead to changes in body awareness and as a protective mechanism, the body may move in a more rigid pattern, thus less dissociation from joint to joint. This can lead to someone having difficulty with performing and controlling pelvic tilting. In these scenarios, you have to go back to the basics to retrain the foundations for healthy movement and improving body awareness. This article describes three exercises to help retrain low back movement and pelvic tilting.

13 Dec

Posted at 07:05h in Low Back

Dead bug exercise variations are one of my absolute FAVORITE exercises and if done properly with advanced progressions, they can be a core killer!! Learning to activate your deep spinal stabilizers like the transversus abdominis in these positions is imperative before progressing to more dynamic exercises. As with all "core stabilization" exercises, you MUST PROGRESS THEM to more functional and upright movements once you learn what it feels like to truly stabilize your spine!

13 Dec

Posted at 06:41h in Hip, Knee

This 3-video post will be covering differ lunge variations. We will cover:

➡️ Prehab considerations for multi-directional lunges ➡️ Lunges variations for power development ➡️ Our favorite lunge combo If you don’t already include some lunge variation into your lower body training, hopefully by the end of this article we will have convinced you to not only do so, but also gave you some creative ideas on variations that best suit your goals!

13 Dec

Posted at 05:58h in Hip

In the words of the glute guy @bretcontreras1 himself "deadlifting oozes strength and functionality. There's something to bending over, grabbing a hold of heavy weight, and standing up with it that makes you feel like a primal powerhouse." Deadlift variations are simply loaded hip hinge patterns, which is an essential movement pattern to master not only in the gym, but also in day to day function.

In particular, rhe Romanian Deadlift, or RDL, is one of our favorite variations and we'll be sharing our top 5 favorite and best RDL variations for [P]Rehab and strength and conditioning goals alike.