Foot/ankle

This article will cover lateral ankle sprain advanced exercises & techniques. We have written a previous ankle prehab article on how to prehab your ankles and initially manage a lateral ankle sprain. However, how do you get the ankle back to 100%? What exercises should you include in the athlete's training sessions to best prepare them for returning to play? What can clinicians do hands-on to rehab and help support a lateral ankle sprain? Read more to find out!

Learning box jump progressions and how to do so safely is something that all health care practitioners and trainers should know. Understanding box jump progressions can expand your toolbox to optimize performance for your patients, clients, and athletes alike.

Training equipment is being utilized more than ever by athletes looking to get an edge on improving their performance. Weight lifting shoes, Chuck Taylors, elastic bands, and chains have found their way into the free weight section with the squat & deadlift, but why? Do these items really help according to claims such as improved ankle mobility, squat depth, lifting heavier, and breaking PRs? This article will look at some of the evidence regarding these claims and will shed some light on squat variations using movement analysis technology.

Soccer is the worldโ€™s most popular sport and demonstrates continued growth in the United States each year. Over 13 million Americans play soccer, and according to US Youth Soccer, there are over 3 million youth soccer players registered in the United States today. Although there are benefits to playing soccer such as improved cardiovascular health, strength, and self-esteem, there are also some inherent risks involved. One study found that there were over 2.4 million soccer related injuries leading to an Emergency Room visit between the years 2000 and 2012. Another study showed that soccer is the high school sport with the highest risk of injury for female athletes. The most commonly injured areas are the ankle and knee, and the most common injuries are sprains and strains. In this article I will highlight the most common injuries seen in soccer, and demonstrate research based soccer prehab exercisesย to prevent these injuries while employing soccer-specific activities.

We have simplified the literature investigating running to bring you the Runnerโ€™s Prehab Checklist featuring our favorite runner's prehab exercises. For the new and experienced recreational runners, this is a reference guide with biomechanical information to check and optimize your movement system for running. Be sure to add these exercises to your training routine to protect your body in helping you run!

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.

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!

The landmine has got to be one of the most underutilized, but highly effective pieces of equipment for adding a challenge and variation into your core movements (push, pull, hip hinge, etc). Even if you don't have a landmine available, you can use a corner of your gym (please use towels so you don't scuff up the walls). Here is a list of our top five favorite landmine exercises.