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05 Nov

Posted at 16:33h in Hip, Low Back, Shoulder

The team at Accelerate Sports Performance and Training Slate will be discussing the importance of specific muscle activation prior to strength training. More activation = better recruitment = GAINS.ย Activation techniques can be used in combination with strength exercises in a unilateral or bilateral fashion. In the following posts, they hope to spark some mental juices on how to approach activation exercises for your various lifts, while taking into account some very commonly seen issues in strength training as it relates to arthrokinematic and osteokinematic movement, or natural movement in general.

02 Mar

Posted at 21:57h in Low Back

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 systemโ€™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 โ€œcore musclesโ€ such as the rectus abdominis, transverse abdominis, and multifidus, but also other muscles such as the latissimus dorsi, quadratus lumborum, and pectoralis muscles.

04 Nov

Posted at 21:36h in Knee

This is an old article from the 2016 NFL season that covers MCL injury rehabilitation. To go directly to MCL injury rehabilitationย considerations, click here.ย 

A trio of star NFL running backs (Leโ€™Veon Bell, Matt Forte, and Reggie Bush) went down with MCL injuries this past week.ย 

Week 8 in the NFL was a crazy one. From the greatest fantasy football game ever in the form of the Giants vs Saints, to a Lions beatdown in London, and an overtime thriller on Monday Night Football between the Colts and Panthers, there was a ton of great football to watch. However, what tends to fly under the radar to unsuspecting fans is the absurd number of injuries that occur on a weekly basis. Week 8, in particular, was an injury-filled week that will not only have a drastic impact on teams moving forward, but also marks the beginning of an intensiveย rehabilitation program for those professional athletes who rely on their health to provide for their families.

20 Aug

Posted at 16:46h in Hip, Knee

Stretching after a workout should be a stable of any recovery program. Tight muscles can lead to muscle imbalances, abnormal movement patterns, and muscle spasms. However, as with any movement, there is an optimal way to stretch your hamstrings. Proper hamstring stretching does not mean that you should be feeling a stretch in your foot!

19 Aug

Posted at 05:39h in Hip

Hip strengthening should be a stable of any rehabilitation or strength and conditioning program. The hip musculature is capable of generating large amounts of torque used for explosive athletic movements. Additionally, the hips are the key to trunk and core stability, and therefore balance. To be simplistic, our trunk sits on top of our hips. Thus, if our hips are weak, it doesnโ€™t matter how much core strengthening we do, because the foundation on which our core sits upon is weak.

19 Aug

Posted at 05:28h in Hip

The single leg Romanian deadlift is one of my absolute favorite exercises. Itโ€™s a whole body, complete, functional exercise that can be used for rehabilitation, as well as strength and conditioning purposes alike. While not utilized as commonly in strength and conditioning realms, itโ€™s quite a popular exercise in the physical therapy world due to its ability to work the entire lower extremity posterior chain, while simultaneously challenging oneโ€™s balance.

19 Aug

Posted at 01:01h in Hip, Knee

Medial knee collapse, also known as knee valgus, is when the knee collapses or falls inward during any sort of weight bearing activity, like a squat, during gait, or during sport-specific movements like cutting. Knee valgus is characterized by hip adduction and hip internal rotation in a flexed hip position. This position of the knee is most commonly associated with a non-contact mechanism of injury of the Anterior Cruciate Ligament (ACL), and occurs in the running or jumping athlete during the deceleration phase of a cutting movement. The gluteus maximus plays an interesting role in medial knee collapse.

18 Aug

Posted at 23:32h in Shoulder

The rotator cuff is a group of 4 muscles and their associated tendons that span the shoulder joint, or more anatomically speaking, the glenohumeral joint. These muscles are the supraspinatus, infraspinatus, teres minor, and subscapularis. The rotator cuff is extremely vital to dynamic shoulder joint stability, as they are the only muscles that directly span the glenohumeral joint. While our bigger muscles, like our deltoids, lats, and pectorals control gross movements around the shoulder, the RC acts to stabilize the glenohumeral joint during these movements.

20 Feb

Posted at 01:49h in Head/Neck

Mike was in China learning from the godfather of the Clinical Practice Guidelines himself, Dr. Joe Godges. Here a great exercise for pepole with neckpain, especially those with whiplash-induced neck pain, that targets not only the deep cervical flexors, but also the deep cervical extensors! Pay close attention to the cueing, as activation of the deep cervical extensors should be emphasized at selected spinal levels for the management of segmental dysfunction.