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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. This called for Preventative measures! Here are 10 exercises from the leading Rehab and Fitness professionals thatย mayย helpย reduce your risk of injuring yourย lower back!

Functional Range Conditioning (FRC), created by @drandreospina, is essential to incorporate into your practice. FRC focuses on improving mobility. Mobility, in an FRC sense, is defined as STRENGTH + CONTROL in order to expand upon usable ranges of motion, articular resilience (i.e. load bearing capacity), and overall joint health. Prioritizing FRC principles in your training and [P]Rehab program can be a huge game changer! This article will provide you an intro to FRC principles provided with exercise examples.

This articleย will use a global approach, via Developmental Kinesiology, to train muscles through purposeful movements. Some of you may know this as โ€œDynamic Neuromuscular Stabilization,โ€ (DNS). DNS is originated by Pavel Kolar, who was known as one of the best student of the legend Vlademir Janda. The basis of DNS is on developmental kinesiology; that in early childhood your movement pattern is automatic, predictable, and genetically formed as the nervous system matures.

21st-century golf training is no longer just hitting the range or putting green. It has evolved into human movement training with mobility, control, and strength at its centerpiece. Professional golfers are acknowledging the benefits of this type of training, and you can find them training at Premier Fitness Systems located in Scottsdale AZ. The crew at PFS are leading the way in this shifted mindset, designing programs that are driven by owning and controlling human movement. In this article, you will learn golf-specific training for the hips.

This โ€œClean Seriesโ€ will delve into the clean through the eyes of a lifter en route to becoming a scholar. We will be discussing a broad spectrum of clean faults and misnomers, along with tried-and-true cues and corrective exercises that can be used for yourself, or your athletes. The clean is an excellent tool for any trainer or rehab specialist alike to build explosiveness, dynamic power, jumping and landing mechanics, and fast-twitch muscle activation in athletes/patients. If you are looking to add some tools to the tool belt this clean article is for you!

The bench press is perhaps the most recognized and famous upper body exercise. It has been suggested the bench press has its roots dating back to ancient greek times. For over hundreds of years there have been countless discussion inside and out of gyms regarding training tips, myths, and actual scientific facts. With so much information coming in and out of the gym from โ€œexpertsโ€, its hard to filter out the good versus the bad. In this article, weโ€™ll break down scientifically proven ways to maximize your bench press gains, break PRs, andย how to break through that bench press plateau.

Ankle sprains are the most common injury in sports and physical activity, estimating to be about 25% of all injuries across sports. Of all ankle injuries, 85% involve the lateral ankle ligaments. There is strong evidence suggesting you increase risk of re-spraining your ankle two fold within the first year of spraining your ankle. Every year in the US, lateral ankle sprain affects 2.15 of every 1,000 people which results in $2 billion of healthcare costs. (Waterman, Owens, Zacchili, & Belmont, 2010). All these costs are primarily from non-invasive treatment. We know that athletes today benefit from the BEST available rehab techniques and here is a statistic that proves my point: in the NBA there are approximately 100 ankle sprains per season, and in the last 11 years there have only been 4 that require surgical intervention. With high incidence of ankle sprains and the associated economic burden/negative chronic consequences, this calls for Preventative measures.

Have you ever strained your hamstring before? Youโ€™re not alone! Hamstring strain injuries are among the most common acute musculoskeletal injury in the United States. Athletes who participate in track and field, soccer, and football are especially prone to these injuries given the sprinting demands of these sports. One study found that over a 10-year span in the NFL, the occurrence of hamstring strains was second only to knee sprains. The average number of days lost for athletes with hamstring strains ranged anywhere from 8 to 25 days, which equated to missing up to 4 NFL games or 25% of the season. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first 2 weeks after return to sport. In fact, over 1/3 of hamstring injuries will reoccur during this time.

Everyone has a slightly different bony anatomy. Whether itโ€™s a longer femur, bent shin (tibial torsion), or a rotated hip socket (acetabular retroversion), your anatomy, in addition to your functional goals, should ultimately drive squat depth. So how deep or low should you squat?ย From an injury prevention and biomechanical perspective, there is only one thing that should matter โ€“ posterior pelvic tilt.

Plantar fasciitis is one of most nagging and limiting orthopedic pathologies in the foot. It's estimated that nearly 2 million Americans experience plantar fasciitis each year and is the most common condition of the foot for runners. Plantar fasciitis can be defined as inflammation of the plantar fascia+perifascial tissues due to repetitive microtrauma from excessive traction and/or loading forces. How do you know whether you MAY have plantar fasciitis and how do you get plantar fasciiis prehab? Keep reading to find out!