The barbell bench press is arguably one of the most effective movements in developing strength and power in the upper body. It’s a great way to train the primary pushers of the upper body, including the pectoralis group, the deltoids, and the triceps. Despite the bench press being such a vital movement to help with horizontal pushing, it is one of those movements that often times are limited secondary to shoulder pain, frequently in the front part of the shoulder. If bench pressing creates irritation in your shoulder, the answer is not to avoid bench pressing for 6 weeks, then one day magically you will be capable of bench-pressing pain-free. The worst thing to do is doing nothing, which would lead to even more weakness thus creating more of an issue. This article will take you through 3 steps to allow you to bench press without shoulder pain.
Looking to fix flat feet? We got you! But before we get into the exercises that can help address this "problem", we first want to address that flat feet in and of itself is NOT a diagnosis and NOT the sole cause of your pain! Pain is multi-factorial and while having "flat feet" or dynamic overpronation can place the most stress on certain structures, our bodies are extremely strong and capable of handling that stress most of the time. That being said, this article is going to show you a series of exercises that will not only help strengthen your foot arch but even potentially reverse the appearance of your flat feet!
Normal ankle motion is so critical for [P]Rehab of the lower body. The ankle moves your foot primarily into plantarflexion (toes away from you) and dorsiflexion (toes up towards the shin). For the sake of this article, we are going to discuss ankle dorsiflexion motion, specifically how you can improve motion in this direction. Ankle plantarflexors (aka the calves) are a muscle group that often limit the dorsiflexion motion. Ankle dorsiflexion is crucial for squatting, going downstairs, jumping and many other movements. This article will show you exercises for stiff ankles, by addressing limitations that may be present in the ankle joint and its surrounding muscles and tendons! We’ve also included a FREE program to improve ankle mobility.
Turf toe injuries many times are left improperly managed and can lead to chronic pain, reduced push-off strength, and eventually joint deformity if left untreated. Turf toe describes an injury to the bottom surface of the big toe joint, known as the plantar metatarsophalangeal-sesamoid complex. Turf toe injuries occur when the joint of the big toe gets forced into hyperextension. This typically happens to football players when someone falls on their foot forcing the heel to drive forward over a planted big toe. This motion typically injuries the joint capsule and ligaments on the bottom side of the foot, leaving it painful. While most common in footballers, there is also a high incidence of turf toe injuries in rugby and soccer plays as well. This article will cover a rehab guideline for getting back on the field after an old turf toe injury, in addition, we've included a FREE turf toe rehab workout!
Regaining full terminal knee extension is paramount following any knee surgery. The ability to fully extend the knee equal to the other side is usually one of the most important early goals in knee rehab. While there are a ton of knee extension exercises you can do, the most important variable for regaining full terminal knee extension is the amount of volume and time spent working on knee extension. That is undeniably the most important concept to grasp. 3 sets of 1 min of stretches for a total of 3 minutes (out of 1440 minutes in a day aka 0.2% of the day) it just not enough end range stretching to regain full knee extension! Aim for a total of 10 minutes of knee extension exercises at first, then slowly keep adding time until you're spending at least 30 minutes a day working on terminal knee extension.