So you want to change your 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 can 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 of 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! […]
Hamstring exercises should be a staple in every person’s training program. However, you don’t have to feel limited to the traditional standing hamstrings stretch and leg curls. In this article you’ll find unique hamstrings exercises including various warm-up hamstrings exercises, progressive hamstrings strengthening, and outside-the-box hamstrings exercises.
Do you have knee pain? Have you tried changing your movement mechanics? Did you know there is a difference between a knee strategy and a hip strategy? A Knee Strategy has been shown to increase risk of Tibiofemoral joint injury, 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. […]
Trendelenburg Gait, otherwise referred to as a hip drop or trunk lean are all compensatory movement patterns that may lead to back pain over time. This article will demonstrate exercises to fix your Trendelenburg gait initiating with Activation -> Strengthening -> Movement Re-Training.
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 have played ice hockey or soccer before you are probably familiar with tweaking your Groin (Adductor). A groin strain is an injury to the muscle tendon unit of the adductor tendon or its insertion onto the pubic bone. The reason groin strains are so common during hockey and soccer is because it requires such a strong eccentric contraction of the adductor musculature. Other sports that require twisting, turning, kicking, and sprinting including tennis, rugby, football (American), basketball, and running have also historically caused groin strains. This Article will give you actionable exercises on how to Prehab your Groin Strain. […]
Learn how to master Bulgarian split squats! Whether you call them BSS, rear leg elevated split squats, or rear leg elevated lunges – we are covering everything you need to know about this exercise including why you should do it, alignment, set-up, and variations!
Hamstring injuries are among the most common non-contact injuries in sports. The Nordic hamstring curl exercise, in particular, has been shown to decrease risk by increasing eccentric hamstring strength. In this article, we’re going to cover our favorite nordic hamstring curl variations to prehab against hamstring strains!