Looking to improve shoulder overhead mobility but not sure where to start? Maybe you've been told by a clinician or a coach that you need to improve this specific motion, or perhaps you're looking for a guide to help someone else improve their overhead mobility! Shoulder overhead mobility requires multiple moving body parts working together in synchrony. Without adequate motion in the right places, you run the risk of exposing other body regions to excessive strain due to compensatory strategies with attempted shoulder overhead movements. With that being said, addressing limited shoulder overhead mobility requires a multi-dimensional approach. In this article, we will teach you how to assess and improve shoulder overhead mobility with our guidelines.

If you have dealt with an injury before, or if you are an individual in the profession of healthcare, you have heard the word “tendon” with various endings after the root of this word, whether it be “tendinosis”, “tendinitis”, “paratenonitis”, “tenosynovitis” or “tendinopathy”. The terminology behind various tendon conditions is inconsistent in the realm of healthcare, which can lead to confusion for patients and even misdiagnoses by practitioners! In all actuality, does this really matter? For example, think about the Achilles tendon. Will treatment change if someone has an Achilles tendinitis versus an Achilles tendinosis? The answer is YES! Moreover, it is extremely important for individuals to not only receive the correct diagnosis from a healthcare professional but also understand the role they must play in helping facilitate an optimal healing process! In this article, we will review the important differences between tendinitis versus tendinosis, why these differences are important to understand, and evidence-based treatment strategies for these conditions.

Dealing with low back tightness? You're not alone, did you know that low back issues are the most common musculoskeletal complaint and one of the top reasons for time lost at work? However, don't be too alarmed, another way to look at it is low back pain and tightness is like the common cold of the musculoskeletal system. Just like the common cold, there can be a lot of reasons and contributing factors that make low back issues come around. The best way to manage low back tightness is to treat it comprehensively. In this article, you will learn different methods that you can start applying immediately to give you low back relief, as well as a follow-along 5-minute routine that we promise you will make your back feel like a million bucks!

What is your gut reaction when you see a video of a youth athlete performing Olympic lifts? How about an older adult doing a deadlift? Is it appropriate? Is it safe? Should you be performing them? How do we begin strength training? As we move into summer programs, especially for our youth athletes, these questions need to be answered! This article will offer the key FUNdamentals regarding how to begin strength training for youth athletes, as well as a FREE program to get you safely started!  

Progressing exercises is a systematic and organized approach that should be individualized to each person depending on their health, fitness level, and specific goals. The great part about exercise is that everyone is able to start somewhere! No matter what that starting point is for you, the only direction from there is UP. In this article, we will discuss a linear progression of how to progress lower extremity injuries in the clinic. It is imperative to master the fundamentals before working on highly skilled movements. This progression is inspired by the 'Powers Program', which is an evidenced-based lower body exercise progression developed by Dr. Chris Powers, DPT, Ph.D. from the University of Southern California (USC). This program will begin with non-weight bearing isometric holds, don't let these exercises fool you - they are extremely challenging! We then progress to static double leg weight-bearing exercises, followed by single-leg exercises, and finish the exercise progression with dynamic strengthening movements. Follow along in this article to learn how to progress lower body exercises!

Do you experience tired, heavy legs at the end of the day? Have you experienced a surgery or trauma and have swelling that won’t go away ever since that time period? Do you experience swelling that can’t otherwise be explained? If the answer is yes to any of these questions, you may have a condition called lymphedema. In this article, we will define what lymphedema is, how lymphedema is treated, available resources to learn more about this condition, and how to live well with lymphedema!

If you spend an afternoon at your local gym long enough, you will inevitably see someone deadlifting in a way that could make your own back hurt! Chances are, you may have even strained your low back trying to master this complex exercise. Yet, you’ve also heard the deadlift being praised as the best exercise for maintaining a strong and healthy back. So, which is it? Is the deadlift the problem or the solution to your back pain? In this article, you’ll learn how the deadlift exercise can help you to overcome back pain, how to perform proper deadlifting with back pain, as well as some key measures supported by research that you can use to evaluate when you are ready to deadlift after a back injury!

The time has come! You’re ready to get back into the gym and fine-tune your program. Whether it was an access issue, an injury, or you simply slacked off, you need to re-establish your baseline strength to make SMART goals. Before you decide to crush your entire body with One-Rep-Max (1RM) strength testing that keeps you out of the gym for a few days and struggling to get out of bed, let’s consider the alternative options you have! In this article, you’ll learn how to perform rep max strength testing guidelines, and which type of strength testing assessment is best suited to help you meet your fitness goals.

After surgery, understanding how to improve knee flexion is absolutely critical. While we’ve discussed the importance of regaining knee extension extensively, restoring knee flexion is a close runner up for your rehab goals after surgery. Restoring knee flexion is often not comfortable (as can be for any motion after surgery!), but with dedication and consistent time spent working on your mobility, we are confident you can get there! In this article, we’re going to cover some of our favorite exercises to improve knee flexion after surgery!

Playing in numerous sports throughout my life it seemed the response to injury was pretty much the same, put some ice on it, and RICE (Rest, ICE, Compression, Elevation). However, it felt like there was no real rhyme or reason to this decision, that's just what coaches said to do! For the past three years, I've had the opportunity to provide sideline coverage as a sports physical therapist ranging from youth up to professional sports. Part of this job description is carrying an ice chest from the parking lot to the fields/stadium that typically seem to be uphill and miles away. During this walk, including multiple breaks (the ice chest gets heavy!), I've asked the following: why do we rest, ice, compress, and elevate after injury? Where did this originate? Is this still best practice? In this article, you'll learn the truth about icing injuries and why we need to step away from RICE and move towards PEACE & LOVE.