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15 Nov

Posted at 06:58h in Education, For Clinicians

What is pain and where does it come from? Pain is an output from the brain, it is a real experience that is always unique to that individual, and is dependent on meaning, which is always context-dependent. It relies on biology, ecology, psychology, and sociology! Furthermore, the output of pain depends on past experiences, perspectives, the internal and external environment, emotions, and predictions. Even though it is an output from the brain, pain can be experienced anywhere in the body regardless of the presence or absence of tissue or structural damage. But is pain really all your head then? In this article, we will break down this simple yet complex question to help you better understand where pain comes from as well as pain science!

15 Nov

Posted at 11:50h in Fitness

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 backward, to sideways, or even into a curtsey squat. Furthermore, the use of certain equipment such as sliders or steps can add a new twist to a traditional lunge to hit your therapeutic goals.  In this article, we're going to dissect one of the easiest ways to spice up your lunges by simply changing directions.

15 Nov

Posted at 11:57h in Education, For Clinicians, Fitness, Low Back

If you’ve ever been to a gym where people are lifting weights, you’ve likely seen people wearing weightlifting belts. This begs the question - why are weightlifting belts and exercises paired together? Why do some people only use weightlifting belts with certain exercises versus some people wear weightlifting belts with every exercise? The biggest questions - how do they work, do they actually help you lift more weight, and do they make you “safer” or prevent injury?  In this article, we will explore some of these questions, share our opinions, and let you decide whether a weightlifting belt would be beneficial to your training or not!

15 Nov

Posted at 14:00h in Education, For Clinicians, Hip

Trendelenburg gait, otherwise referred to as a hip drop or trunk lean with walking are all compensatory movement patterns that may lead to back pain, hip pain, knee pain, or SI joint pain over time. There are many reasons this may occur, some of which include pain secondary to a recent injury or surgery, poor hip strength, limited mobility, inhibited hip musculature, developed movement compensations, and much more. It is important to be aware of this movement impairment, as this can lead to problems up and down the kinetic chain. This article will demonstrate excellent exercises to fix your Trendelenburg gait starting with activation, followed by strengthening, and finally movement re-training!

15 Nov

Posted at 13:11h in Education, For Clinicians

You have pain when you exercise, so you stop going to the gym and see a doctor. The doctor writes you a prescription for Physical Therapy that includes "exercise therapy". Your physical therapist tells you that you need to start exercising, but not to do any exercises that cause you pain! This puts you in a frustrating catch-22 situation, which nobody seems to have the answer to! If you have pain with exercising and need to avoid pain, how can you exercise to reduce your pain?  You've heard the phrase "no pain, no gain!" but that doesn't sound very scientific does it? But what is the answer? Should rehab be pain-free? Or should you ignore your pain and just grin and bear it! This article will answer these questions and provide you with scientific strategies to rehabilitate a painful injury!

15 Nov

Posted at 10:57h in Education, For Clinicians, Foot/ankle, Hip, Knee

Are you a runner trying to stay healthy so that you don't have to stop running? If you're looking for exercise solutions for a running injury and want to learn running injury prevention knowledge, you've come to the right place. We have simplified the literature investigating common running injuries to bring you not only our favorite but the most effective runner's prehab exercises. In this article, you will learn runner's prehab exercises that you should be doing as well as the knowledge that will protect you against common running injuries!

15 Nov

Posted at 16:46h in Hip, Knee

Stretching after a workout is very common in recovery programs. 'Tight' muscles that are not properly managed could lead to potential muscle imbalances, abnormal movement patterns and compensatory strategies, and even muscle spasms. The hamstrings are responsible for specific muscle actions in different body regions and contribute to many movements that we perform daily! They too can become 'tight' and as a result, can contribute to some of the issues we mentioned earlier. The positive is that there are many different ways to stretch your hamstrings, with individualized variations! However, as with any movement, there are many ways to do it! And some are much more advantageous than others! For starters, proper hamstring stretching does not mean that you should only be feeling a stretch in your foot! And if you are going to stretch your hamstrings, you must know why you are doing so! In this article, we will show you proper hamstring stretching, and how you can implement various techniques as part of your daily routine to keep you moving often and moving well!

14 Nov

Posted at 11:42h in Shoulder

Do your shoulders feel like they are loose? Has your shoulder suddenly popped out of its socket, and back into place? Have you ever been in a position where you raise your arm up and say to yourself, “Wow it felt like my shoulder was going to come out of place!”? If you answered yes to any of these questions, you may have what is known as 'shoulder instability'. This happens to occur in many individuals, as the shoulder is the most mobile joint in our entire body, and as a result, its stability is often sacrificed. Sometimes, certain injuries may accompany an episode of instability that can be categorized either as a subluxation (transient slip in and out of a joint), or dislocation (a joint moves and stays out of place). How do we avoid these episodes of instability from occurring? [P]Rehab!! Follow along in this article, as we will discuss how and why shoulder instability occurs, what common signs and symptoms of shoulder instability are, and the ultimate guide of how to prevent shoulder instability!

14 Nov

Posted at 12:00h in Education, For Clinicians, Foot/ankle, Hip, Knee

Bone Stress Injuries (BSI) are not uncommon in avid runners, track and field athletes, and endurance athletes. As common as they may be, they are still very difficult to deal, hard to identify for the average person, and unfortunately can turn into full-blown bone stress fractures before being correctly identified and treated. In this article, we will discuss exactly what bone stress injuries and bone stress fractures are, what the risk factors are, and prehab strategies to get back to running after a bone stress fracture.

14 Nov

Posted at 10:53h in Education, For Clinicians

Pain is a qualia and an enigma; it’s a sensation that is routinely described yet not fully understood. The mystery lies in that pain is an experience felt by almost all individuals at some point in their lives, however, the experience of this universal sensation remains individualized and unique to that person. What is pain? Why do we have pain? How far has pain science research come? Is pain a good or a bad thing? Can we combat the high and rising rates of chronic pain and the opioid epidemic? Find out in this series of articles!

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The Prehab Guys LLC 2022. All Rights Reserved.