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The latissimus dorsi, or the lats for short, play a huge role in shoulder function and health. Often times, these muscles become tight after injury, surgery, immobilization, or simply a lack of stretching or repetitive lat overuse/overdevelopment! Because they act to internally rotate and depress the shoulder girdle, they can severely limit your ability to achieve an optimal overhead position. This is a very important position for just about anyone who does anything with their arms overhead: weightlifters performing snatches, swimmers swimming, crossfitters performing kipping pull-ups, volley players spiking the ball, tennis players serving, baseball players throwing, or gymnasts performing handstands. Because so many individuals need full overhead mobility, stretching the lats is a part of many athlete's [P]Rehab programs. This article will show you some of the best lat stretches out there, and more importantly, how to maintain your overhead mobility after lat stretching!

Jumper's knee is when there is irritation of the patella tendon, the tendon just beneath your knee cap. Patella tendon pain is a common source of anterior (front) knee pain often occurring from repetitive or excessive overload onto the patellar tendon. This is often a condition of younger athletes, especially men, who participate in jumping sports such as volleyball, tennis, football, and basketball. Patella Tendinopathy is debilitating and can result in the prolonged absence and potential retirement from sports. Loading the tendon is the primary stimulus which helps with tendon health! This article will take you through a few common jumper's knee exercises!

So you fell on your hand and it swelled up like a balloon. You find out you broke your wrist, experienced a wrist fracture, a FOOSH injury - you name it - it sucks no matter what. Next thing you know you're in a cast for 4-6 weeks. Time goes by, you see the doctor and he says the bone is healed, you're good to go! You get the cast removed, but you realize your wrist and hand look shriveled up and tiny compared to the other side. Even worse, it hurts to move it, your hand feels weak, you can't even put weight through it, now what?! In this article, we will detail exactly what a wrist fracture is and some exercises to jump-start your rehab when you get your cast off.

Just sprained your ankle? You're not alone. Ankle sprains are one of the most common injuries in all of the sports, so if you're one of the few that has never experienced an ankle sprain until now, consider yourself lucky! While they can initially be very painful and limiting, most respond very well to structured ankle sprain rehab program. With a solid plan (like the one detailed here), you will be well on your way back to sports and activity in no time!

The hip thrust has been increasing in popularity within the last decade. It is arguably the most effective movement to target the posterior chain. This article will demonstrate how to appropriately perform a hip thrust in addition to showing you many variations to improve the size and strength of your gluteal muscles. When looking at the literature we see how vital gluteal muscle function is in providing knee, pelvis, and trunk stability with the goal of [P]Rehabbing your lower quarter. This article will show you how to master the hip thrust. Your glutes will love you after performing these exercises!

โ€œWhen will I be fully recovered?" This is honestly one of the most common questions we receive in the clinic working with patients, answering messages on social media, and responding to comments and emails. Understanding recovery from an injury has to begin with understanding what full recovery means to someone. Recovery is also a popular word now within the fitness and sports medicine world in reference to the body's physical readiness. From recreational weightlifters to pro athletes - everyone is eager to learn how to recover faster and push the boundaries of human performance. In this article, we will dive deep into understanding recovery and what it means within different contexts. We will share strategies we use to help individuals better cope with their ongoing recovery and also recovery strategies we use and teach to improve physical readiness.

Can't feel your hip flexor stretch? You're not alone. The majority of people "stretching" their hip flexors actually aren't targeting that muscle correctly and instead just merely stretching their lower back. This tutorial will walk you through how to stretch your hip flexors the correct way!

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!