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The Achilles tendon is the largest tendon of the body for a good reason, it takes much of the load when we are running, ย jumping, or even walking! This tendon connects the calf muscles to the heel assisting with force transmission and acts like a spring when you push your foot off the floor. Achilles Tendinopathy is when the Achilles tendon is irritated or painful. ย The majority of individuals that suffer from Achilles Tendinopathy are active individuals, from the weekend warrior to the high-level athlete. Achilles Tendinopathy seems to be as high as 7-30% in runners, 2.1-5.1% in soccer players, and 12.5% in rock climbers. This article will show you an evidence-based approach on how you can address you Achilles Tendon Pain.

Shoulder issues are one of the most common orthopedic/musculoskeletal conditions treated. It is likely you know someone in your life that is or has dealt with a shoulder injury. There are thousands of different orthopedic surgeries performed every single year on the shoulder. There are even more shoulder cases in physical therapy and other health care clinics that are trying to be managed. What we have noticed over the years is the demand for shoulder content from healthy individuals. People don't want to wait until something happens to learn about shoulder health, they want to invest in their health now proactively with shoulder prehab. In this article, we will feature our recently launched Shoulder [P]Rehab Program including the story behind it, some insider access to content from the program, and really our goal to educate the masses about why you should be doing shoulder prehab now.

Are core exercises as important as we once thought? Several reviews have recently challenged the idea of improving core stability for prevention and treatment of low back pain.ย There is strong evidence suggesting that stabilization exercises are no more effective than other forms of active exercise in the long term. That is not to say that core exercises have no utility, as I prescribe core exercise on a daily basis within the clinic.ย This article demonstrates a few advanced core exercises that you can perform to take your core muscle function to the next level!

When it comes to mid back and scapular pain, nothing beats a mid back prehab program with tons of thoracic spine mobility and stability work. Mid back pain can be caused by a variety of structures in the mid back itself like the thoracic spine, ribs, or trigger points in the upper back muscles. Furthermore, the pain could even originate from other regions, not in the mid back like the neck or shoulders. That's a lot of potential pain generators and triggers! Making matters even more complicated is that it's often times difficult to recreate a "trigger". In physio terms, a trigger is something that causes your familiar pain. Meaning if you ask yourself the question, "what typically causes my mid back pain?" The answer for many with mid back pain is typically something vague and difficult to pinpoint. "Uh, this weird position I put my arms in... it just aches... it's always there, etc." Don't worry, this is common! But because of this conundrum, you can never go wrong with a holistic mid back prehab program focused on improving thoracic spine mobility and strength and above all else, keeping moving!

This article will take you through a linear progression very similar to how I approach lower extremity injuries in the clinic. It is imperative to master the fundamentals before working on highly skilled or sports like movements. This progression is inspired by the 'Powers Program' which is an evidenced-based exercise progression developed by Dr. Chris Powers, PT, PHD from the University of Southern California. This program will begin with non-weight bearing isometric holds, don't let these exercises fool you they can still be challenging! We then progress to static double leg weight-bearing exercises then guide you into single leg exercises; we end this lower body exercise program with double leg dynamic strengthening movements. ย Part two of this article will progress you into single leg strengthening, plyometrics, agility movements, then returning to your desired sport!

The pallof press is a staple core and back strengthening exercise that you'll find in many different settings. Whether its [P]Rehab, personal training sessions, group exercise classes, you name it, the pallof press is a common exercise for good reason. In this article, you will learn the value and reasoning behind the pallof press as well as different pallof press exercises.

The swissball hamstring curl is hands down the best knee dominant hamstring exercise to program for rehab and performance goals alike due to the ability to make easy and practical regressions. You can change the swissball height, limit how far to roll the swissball out, dig your heels harder or lighter into the swissball, or even perform just one part of the curl to focus on just the concentric or eccentric portion of the exercise. Strengthening the hamstrings are extremely important for the prevention of hamstring strains and risk reduction for ACL injuries. This article will show you how to level up your swissball hamstring curls and bulletproof your hammies for life!

Osteochondral allograft transplantation in the knee is an alternative to joint replacement that may be used to treat a young and healthy population with symptomatic cartilage defects. The defect may be identified by MRI and/or arthroscopy. When conservative management has failed, a diagnostic arthroscopy is indicated to asses the location, size, and severity of the defect(s). These findings determine what method is best suited for cartilage restoration. Osteochondral allograft transplantation is indicated for large lesions that have affected the cartilage and subchondral (beneath cartilage) bone. Osteochondral allografts are composed of fresh donor tissue and are procured from tissue banks that follow strict safety guidelines. This article will take you through a case study demonstrating an arthroscopic evaluation, cartilage transplant, and a sample phase 1 protocol for this procedure!

Do you have pain in front of your hip with lifting your leg, sprinting, kicking, changing directions, with your leg straight behind you, or simply sitting for a while? It is quite possible you have a hip flexor strain. A hip flexor strain can be a real pain, however, they tend to do really well given the right education, proper exercise prescription, and time. In this article, you'll learn what exactly is a hip flexor strain, what hip flexor strain rehab entails, and hip flexor [P]Rehab exercises to program moving forward.

Lunges are one of the most commonly performed exercises in rehab and general fitness alike - and for good reason. You are able to target different muscle groups or movement patterns just simply by changing up lunge directions from forward, to backwards, to sideways, or even into a curtsey squat. In this article, we're going to dissect one of the easiest ways to spice up your lunges by simply changing directions.