Thank you to all the support you guys have given us in 2018. We have been hard at work with extremely exciting projects going live this upcoming year! Stay tuned. This article showcase the 6 most popular Episodes of 2018. Serratus Anterior Want to check out our entire exercise library? Click HERE For Exercise 1️⃣ ✅Lay Read more about 6 Most Popular Episodes of 2018[…]
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 building up your mileage. It puts your body at increased risk of future re-injury! Follow these easy steps and you’ll be back to running in no time!
Being stuck in a boot or cast after surgery is no excuse to not move. While it is imperative to protect the integrity of the surgical site and allow for proper tissue healing, we can still maintain the STRENGTH and RANGE OF MOTION of other more proximal and distal joints. This article will cover some of our favorite lower extremity exercises to do while “immobilized” or “non-weight bearing” and keep you staying strong after surgery. 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 physio Mick Hughes talking all things ACL reconstruction rehab. 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.
Step ups and downs are amazingly simple, yet truly effective in lower extremity rehab. Adding variability to the classic step ups and downs is key to movement proficiency and developing a well-rounded athlete. Have you tried these step up variations before?!
Got shoulder pain? A tight posterior cuff is associated with a handful of shoulder dysfunctions like subacrominal impingement syndrome, posterior impingement, anterior instability, etc. And thus, increasing posterior shoulder mobility is part of the treatment protocol for many with shoulder pain. There’s a high probability increasing your posterior shoulder mobility will help, and we’re going to show you some of our favorite posterior shoulder mobility drills that you can perform NOW to give you some relief!
Banded side steps….ooooh so fancy and sexy! 🤣But really, there is an over-obsession with the banded side step exercise in the fitness community and most don’t really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for the gluteus medius in the exercise is not even at an adequate level for true strength gains (<40% MVIC). However, in the rehab setting, the banded side step and all its variations (e.g. monster walks) are great for re-training proper movement patterns and neuromuscular control. Furthermore, bands are a great way to increase the MVIC in the exercise and challenge the patient even further.
If you’re in any which way connected to the rehabilitation, sports medicine, or athletic performance worlds, you’ve probably heard the word “blood flow restriction” or “BFR” at some point. A growing body of evidence now supports the use of using blood flow restriction combined with low-load resistance training to enhance hypertrophic and strength responses in skeletal muscles. Blood flow restriction training utilizes the application of an inflatable pneumatic cuff or wraps around a limb to limit the amount of blood flow available to the exercising muscle. The goal is to fully occlude venous blood flow out of the exercising limb and restrict a certain percentage of blood flow into the exercising limb. […]
When beginning the transition to plyometrics, I always want to make sure my athletes can first control regressed movements, positions of instability, and demonstrate good deceleration control in all three planes in a SLOW AND CONTROLLED MANNER. This is an absolute prerequisite before I ask them to generate power (speed component) and change directions (agility component), especially in reaction to an external stimulus (ie an opposing player or ball). Assessing and training deceleration control in all three planes is absolutely vital for the athlete, as no sport is truly one dimensional.