Hip

Do you have pain in front of your hip with lifting your leg, sprinting, kicking, changing directions, with your leg straight behind you, or simply sitting for a while? It is quite possible you have a hip flexor strain. A hip flexor strain can be a real pain, however, they tend to do really well given the right education, proper exercise prescription, and time. In this article, you'll learn what exactly is a hip flexor strain, what hip flexor strain rehab entails, and hip flexor [P]Rehab exercises to program moving forward.

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 backwards, to sideways, or even into a curtsey squat. In this article, we're going to dissect one of the easiest ways to spice up your lunges by simply changing directions.

Side planks are an excellent exercise to strengthen the entire body, from the hips all the way up to the shoulders. However, not everyone can or should start with the traditional side plank. Also, there are so many variations and side plank progressions to target different body areas that who needs the traditional side plank! In this article, you will learn the ultimate side plank guide that includes side plank progressions and side plank variations.

So you want to change running form? It is not uncommon for runners to explore changing how they run. Whether it's exploring different training methods, switching shoes, or adjusting how their foot contacts the ground - some runners will try anything to improve performance and minimize pain and injury risk. In this article, you will learn common running forms, running specific exercises, when shoes matter, and how to change running form safely.

Chronic groin pain canย literally be a pain in the butt. The groin area is home to a multitude of different muscles, tendons, ligaments, and most importantly your private areas! Therefore, many times it's hard to pinpoint the exact area of pain and thus when it comes groin rehab, I often times take the approach ofย strengthening everything and building tissue resiliency of all the muscles in that region. You can never go wrong with a strong and bullet-proof groin complex. Much like the sacroiliac joint which relies on all the muscles surrounding it to provide stability, a concept known as force closure, I treat the groin region similarly. The adductors, hamstrings, hip flexors, glutes, and most importantly the lower abdominals must all work in unison to provide stability to the groin complex. In this article, I will take you through a sample groin pain rehab program I use with patients in the clinic to bullet-proof every muscle in the groin!

Why do some athletes jump higher, sprint faster, and cut quicker than others? It is because of Power! A common misconception is that training for strength by loading large amounts of weight directly increases athleticism; however the transfer to your athletic endeavors are not made by simply lifting heavy loads. Power=Work/Time, meaning there is a velocity or speed component when training for power. This article will demonstrate 5 exercises that you can perform with just a Kettlebell to increase your rate of force production and level up your Power!ย 

The split stance position is hands down one of the most underutilized positions when it comes to leg day workouts and lower extremity rehab. The split stance position can and should be utilized as a transitionary stance between double leg and single leg positions. Double legย support positions like in the squat and deadlift are great for developing strength and power; however, they can hide asymmetries from side to side and don't truly test the body's ability to coordinate complex movement patterns. This is why single leg exercises are a staple in many strength and conditioning and rehabilitation programs alike. However, many people struggle with single leg exercises like single leg Romanian deadlifts, step downs, and single leg hopping due to a lack of coordination, balance, strength, or all of the above. This is where the split stance position shines and can be utilized to "bridge the gap" to single leg exercises. Learning to own the split stance position will elevate your gym games and [P]Rehab your legs alike!

Single leg strengthening exercises are truly functional. Yes, I said the F-word. Single leg strengthening exercises are functional because they help with making activities of daily living easier, can improve athletic performance, can help with longstanding aches and pains, and can even reduce the risk of injury. It is essential to incorporate single leg strengthening exercises to your training regime, as it reinforces the principles of prehab. In this article, you will learn our go-to single leg strengthening exercises that everyone can benefit from.

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 buildingย up your mileage. It puts your body at increased risk of future re-injury! Followย these easy steps and you'll be back to running in no time!

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.