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30 Sep

Posted at 20:51h in Elbow

Tennis elbow, which in the medical world is referred to as Lateral Elbow Tendinopathy (LET) or lateral epicondylalgia, is one of the most common elbow injuries. As common as lateral elbow pain may be, it can be an absolute nuisance to treat and live with. It doesn't just affect and cause pain with a tennis backhand but also shaking hands, grabbing dishes, typing, gripping, writing, and you name it. In this article, you'll learn what tennis elbow is, how to treat it, what you should try first, and tennis elbow prehab exercises to try and avoid this injury in the future.

21 Sep

Posted at 03:48h in Education, For Clinicians, Knee

Orthopedic surgeons and physical therapists work hand in hand to deliver the best possible care to their patients. Working in the field of orthopedic and sports, one of the most prevalent injuries we see are injuries to the meniscus. For that reason, we teamed up with a fellowship-trained and board-certified orthopedic surgeon to give you the most straightforward answers to all of your burning questions about the meniscus and meniscus surgery rehab. What is it? Do I have a tear? Do I need surgery? What is rehab like? We answer all of that and more in this multi-disciplinary and collaborative interview and article!

27 Sep

Posted at 09:00h in Education

So you want to change running form? It is not uncommon for runners to explore changing how they run. Whether it's exploring different training methods, switching shoes, or adjusting how their foot contacts the ground - some runners will try anything to improve performance and minimize pain and injury risk. In this article, you will learn common running forms, running specific exercises, when shoes matter, and how to change running form safely.

19 Sep

Posted at 15:45h in Fitness

Why do some athletes jump higher, sprint faster, and cut quicker than others? It is because of power! A common misconception is that training for strength by loading large amounts of weight directly increases athleticism; however the transfer to your athletic endeavors are not made by simply lifting heavy loads. Power=Work/Time, meaning there is a velocity or speed component when training for power. It is important to keep this in mind if you are either an athlete or you are a healthcare professional working with athletes, as this can be a gap that is often missed with this population. This article will demonstrate 5 exercises that you can perform with just a kettlebell to increase your rate of force production and level up your power!

21 Sep

Posted at 10:41h in Knee

Do you have knee surgery scheduled? Are you wondering if there is anything you can do now to make your recovery easier? Whether it is a new or old injury you've been dealing with that made you schedule surgery, you can still benefit from preparing your body now with exercise! Knee surgery prehab exercises that focus on improving range of motion and strength have been shown to improve function not only before surgery but also after! This can potentially decrease hospital stay times and improve long-term function and quality of life! We have put together some of our favorite knee prehab exercises to jumpstart your road to recovery, better yet it may even have you reconsider surgery!

16 Sep

Posted at 16:30h in Education, Hip, Knee

The split stance position is hands down one of the most underutilized positions when it comes to leg day workouts and lower extremity rehab. The split stance position can and should be utilized as a transitionary stance between double leg and single leg positions. Double leg support positions like in the squat and deadlift are great for developing strength and power; however, they can hide asymmetries from side to side and don't truly test the body's ability to coordinate complex movement patterns. This is why single leg exercises are a staple in many strength and conditioning and rehabilitation programs alike. However, many people struggle with single leg exercises like single leg Romanian deadlifts, step downs, and single leg hopping due to a lack of coordination, balance, strength, or all of the above. This is where the split stance position shines and can be utilized to "bridge the gap" to single leg exercises. Learning to own the split stance position will elevate your gym games and [P]Rehab your legs alike!

14 Sep

Posted at 17:00h in Fitness

Single leg strengthening exercises are truly functional. Yes, I said the F-word. Single leg strengthening exercises are functional because they help with making activities of daily living easier, can improve athletic performance, can help with longstanding aches and pains, and can even reduce the risk of injury. It is essential to incorporate single leg strengthening exercises into your training regime, as it reinforces the principles of [P]Rehab. The best single leg strengthening exercises challenge stability, strength, and motor control all in three planes of motion, which truly helps to balance the body from a side-to-side perspective. In this article, you will learn our go-to single leg strengthening exercises that everyone can benefit from!

14 Sep

Posted at 18:00h in Education

Injuries are unavoidable. $HiT happens! Whether it's your knee, ankle, or hip, you need to follow a systematic return to running protocol to ensure that you've built up the adequate strength to run. Getting back to running after an injury without a plan is like running a marathon without building up your mileage. It puts your body at increased risk of future re-injury! Follow these easy steps and you'll be back to running in no time! This article will simplify how to get back to running.

14 Sep

Posted at 09:00h in Fitness

In this article, you will learn a six-week core training program that is supported by research to increase passive core stiffness. As explained by the great Stuart McGill, improving core stiffness can help with the ability to transfer force and can enhance the amount of load the spine can handle. Both of these attributes can improve an individual's athleticism and overall performance with any task!

23 Nov

Posted at 17:03h in Education, Fitness
The general population is spending more and more time in sedentary jobs/positions, sitting down hunched over a computer desk for hours on end. This is leading to adaptive changes that are not in favor of our posterior chain musculature.! The hamstrings and glute's are the body's primary movers, in addition to giving great aesthetics. Therefore, this article will focus on the posterior chain by opening the front of the body whilst strengthening the back of the body. Weight training can be such an efficient and versatile training modality, as you can use it to increase strength, build lean muscle, enhance the power to weight ratio, activate key stabilizers, and improve dynamic mobility. This article will show you the absolute best lower body exercises!

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The Prehab Guys LLC 2022. All Rights Reserved.