Being stuck in a boot or cast after an injury or surgery is no excuse to not move. It is actually quite the opposite, now is the time to take extra care of the rest of your body! While it is imperative to protect the integrity of the injury/surgical site and allow for proper tissue healing, we can still maintain the strength, range of motion, and health of muscles and joints above and below the area! This article will cover some of our favorite lower extremity exercises to do while "immobilized" or "non-weight bearing" to help keep you staying strong after surgery or an injury. As always, check with your orthopedic surgeon and/or physical therapist to determine which motions and exercise are the right ones for you!
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.
Do you have knee pain? Have you tried changing your movement mechanics when performing a squat? Did you know there are different ways to squat by using a knee strategy versus a hip strategy? A knee strategy has been shown to increase the risk of tibiofemoral joint injuries, patellofemoral joint pain, patella tendinopathy, ACL sprains, as well as IT band syndrome. 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, and how to fix knee pain with squatting!
Step up and step down exercise variations are amazingly simple, yet truly effective in lower extremity rehab. Step-ups will always be a staple drill in rehabilitation and strength and conditioning programs. 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. Adding variability to the classic step ups and downs is key to movement proficiency and developing a well-rounded athlete. In addition, the step down is a great way to promote eccentric strength in our lower body, as well as joint stability and control with movements that translate to our activities of daily living as well. In this article, we are going to show you how to master step up and step down variations!
This article is all about basketball shoulder instability rehab! Shoulder injuries are not uncommon in basketball. Shoulder instability can be the result of a shoulder dislocation, labrum injury, or secondary to musculoskeletal or neurological impairments. In this article, you will learn more about shoulder instability in general and how to address it with early, middle, and late rehab progressions. More importantly, you will learn how to prescribe basketball shoulder instability rehab that is specific to the basketball athlete.
This article will feature 5 different phases of a dynamic basketball prehab warm up. The dynamic warm up will be broken up into dynamic mobility, glute activation, core activation, agility activation, and plyometric activation. Each of these 5 phases plays an important role in improving basketball performance.
Getting your body ready for the activity you are about to perform is of utmost importance. If you go into an activity "cold", typically performance goes down and injury risk goes up! Looking for the absolute best dynamic warmup before your workout? Look no further! In this article, we have got you covered. We touch on the best warm ups for squats, general exercise, and even golf!
Squatting is not only an exercise that can be quite physically demanding, but it is also a prerequisite to healthy human movement! In order to hit and break PRs or just make your life easier on a daily basis, you want squatting to be easy and effortless! Preparation is key when it comes to moving and squatting better, and that is why we decided to write about the best squat warm-up that you can easily implement! This article features some of our favorite content that will squat prep your body for every type of squat you can think of.
Scapular dyskinesis (aka SICK scapula syndrome) is an alteration or deviation in the normal resting or active position of the scapula during shoulder movement. This observation of "abnormal" or "erratic" movement is often associated with pain. But does scapular dyskinesis actually cause a painful shoulder? Does SICK scapula equal pain?