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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. Returning 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!

Thoracic Outlet Syndrome (TOS) is a very common diagnosis, affecting approximately 8% of the population. Pain with TOS often presents anywhere between the neck, face, occipital region or into the chest, shoulder, with paresthesia into the upper extremity. Just all other syndromes this diagnosis encompasses a host of signs and symptoms and doesn’t tell us the specific pain generator. TOS can be broken down into neurogenic TOS (95-98% of cases according to Davidovic et al. 2003) vs. vascular TOS. Of Vascular there can be either Arterial TOS or Venous TOS. Despite this vague diagnosis, this article will demonstrate 7 Exercises to beat TOS.

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!

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 poor posture, structural imbalances, compromised movement patterns and eventually pain. The hamstrings and glute's are body’s primary movers, in addition to giving great aesthetics. Therefore, this article will focus on the posterior chain -opening the front of the body whilst strengthening the back of the body. Weight training can be such an efficient and versatile training modality – 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 demonstrate 4 fundamental lower body exercises.

Step-ups will always be a staple drill in rehabilitation and strength and conditioning programs when it comes to working with runners. Considering the unilateral, weight-bearing nature of the step-up, it effectively challenges recruitment patterns analogous to those encountered during routine activities of daily living and sport.
This article is a must read for any runner and one of the best articles you will read hands down regarding strength training for runners - all focused around the step up. It's written by renown running expert and physical therapist Dr. Christopher Johnson. He's not just an academic, but also a 2x Kona Qualifier and currently ranked 16th (AG) in the country for long course racing. So let's just say he knows a thing or two about running performance! Chris was kind enough to release this chapter of his ebook Running On Resistance FREE for you guys here in this article. If you like what you read (and we know you will), you can save 15% on his book using the code "stepupsforgains" here.

Being stuck in a boot or cast after surgery is no excuse to not move. While it is imperative to protect the integrity of the surgical site and allow for proper tissue healing, we can still maintain the STRENGTH and RANGE OF MOTION of other more proximal and distal joints. This article will cover some of our favorite lower extremity exercises to do while "immobilized" or "non-weight bearing" and keep you staying strong after surgery. As always, check with your orthopedic surgeon and/or physical therapist to determine which motions and exercise are the right ones for you!

Low Back Pain is the leading cause of activity limitation and work absence throughout much of the world and is associated with an enormous economic burden. Even worse, the prevalence of chronic low back pain has increased in recent years. With the prevalence of 60-65 % of people experiencing back pain at some point in their lives. Inadequate Core muscle function and low back pain have been correlated in the literature. This article will demonstrate how you can improve your Core strength to potentially reduce the risk of you being just another statistic!

Check out this Q&A with world renown ACLr physio Mick Hughes talking about common ACL rehab questions. In this article, you'll find a video with almost an hour of content answering common questions regarding ACL reconstruction rehab, reviewing the evidence surrounding ACLr, and debunking myths and misconceptions.