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09 Dec

Posted at 19:56h in Low Back, Mid Back

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!

15 Apr

Posted at 15:03h in Hip
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 bodyโ€™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 โ€“ 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.

01 Dec

Posted at 21:47h in Knee
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 readย 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 thisย 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.

18 Nov

Posted at 21:52h in Hip, Knee

Hamstring exercises should be a staple in every person's training program. However, you don't have to feel limited to the traditional and boring standing hamstrings stretch and leg curls. In this article, you'll find hamstring warm up and strengthening exercises that are not your average exercises.

10 Nov

Posted at 12:41h in Foot/ankle

Being stuck in a boot or cast after surgery is no excuse to not move.ย 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!

04 Nov

Posted at 21:44h in Low Back
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. This article will demonstrate how you can stay moving and keep the muscles around the low back engaged whether you are experiencing low back pain or just looking to improve your core muscle function.ย 

27 Oct

Posted at 21:06h in Knee

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.

21 Oct

Posted at 10:30h in Knee
Quadriceps inhibition or the inability to feel/activate your quadriceps after major knee surgeries like ACL reconstruction can be a very frustrating early on in the rehabilitationย process. How is it possible that you can't squeeze your quad?! Luckily for you, we'll show you our top 7 cues and expert tips toย increase your quadriceps activation and get it firing again!

14 Oct

Posted at 19:54h in Hip, Knee
Do you have knee pain? Have you tried changing your movement mechanics?ย Did you know there is a difference between a knee strategy and a hip strategy? A Knee Strategy has been shown to increase risk of Tibiofemoral joint injury, Patellofemoral joint pain, Patella Tendinopathy, ACL sprains, as well as IT band syndrome.ย Utilizing a Hip Strategy with movements such as squatting, stair climbing, and jumping will reduce demand on your knees, which may reduce your knee pain or help prevent you from having knee pain in the future! Read more to understand the difference between a Knee vs. a Hip Strategy, Changing your mechanics can improve your knee pain!