Hip

The hip thrust has been increasing in popularity within the last decade. It is arguably the most effective movement to target the posterior chain. This article will demonstrate how to appropriately perform a hip thrust in addition to showing you many variations to improve the size and strength of your gluteal muscles. When looking at the literature we see how vital gluteal muscle function is in providing knee, pelvis, and trunk stability with the goal of [P]Rehabbing your lower quarter. This article will show you how to master the hip thrust. Your glutes will love you after performing these exercises!

โ€œWhen will I be fully recovered?" This is honestly one of the most common questions we receive in the clinic working with patients, answering messages on social media, and responding to comments and emails. Understanding recovery from an injury has to begin with understanding what full recovery means to someone. Recovery is also a popular word now within the fitness and sports medicine world in reference to the body's physical readiness. From recreational weightlifters to pro athletes - everyone is eager to learn how to recover faster and push the boundaries of human performance. In this article, we will dive deep into understanding recovery and what it means within different contexts. We will share strategies we use to help individuals better cope with their ongoing recovery and also recovery strategies we use and teach to improve physical readiness.

Can't feel your hip flexor stretch? You're not alone. The majority of people "stretching" their hip flexors actually aren't targeting that muscle correctly and instead just merely stretching their lower back. This tutorial will walk you through how to stretch your hip flexors the correct way!

This article will take you through a linear progression very similar to how I approach lower extremity injuries in the clinic. It is imperative to master the fundamentals before working on highly skilled or sports like movements. This progression is inspired by the 'Powers Program' which is an evidenced-based exercise progression developed by Dr. Chris Powers, PT, PHD from the University of Southern California. This program will begin with non-weight bearing isometric holds, don't let these exercises fool you they can still be challenging! We then progress to static double leg weight-bearing exercises then guide you into single leg exercises; we end this lower body exercise program with double leg dynamic strengthening movements. ย Part two of this article will progress you into single leg strengthening, plyometrics, agility movements, then returning to your desired sport!

The swissball hamstring curl is hands down the best knee dominant hamstring exercise to program for rehab and performance goals alike due to the ability to make easy and practical regressions. You can change the swissball height, limit how far to roll the swissball out, dig your heels harder or lighter into the swissball, or even perform just one part of the curl to focus on just the concentric or eccentric portion of the exercise. Strengthening the hamstrings are extremely important for the prevention of hamstring strains and risk reduction for ACL injuries. This article will show you how to level up your swissball hamstring curls and bulletproof your hammies for life!

Do you have pain in front of your hip with lifting your leg, sprinting, kicking, changing directions, with your leg straight behind you, or simply sitting for a while? It is quite possible you have a hip flexor strain. A hip flexor strain can be a real pain, however, they tend to do really well given the right education, proper exercise prescription, and time. In this article, you'll learn what exactly is a hip flexor strain, what hip flexor strain rehab entails, and hip flexor [P]Rehab exercises to program moving forward.

Lunges are one of the most commonly performed exercises in rehab and general fitness alike - and for good reason. You are able to target different muscle groups or movement patterns just simply by changing up lunge directions from forward, to backwards, to sideways, or even into a curtsey squat. In this article, we're going to dissect one of the easiest ways to spice up your lunges by simply changing directions.

Side planks are an excellent exercise to strengthen the entire body, from the hips all the way up to the shoulders. However, not everyone can or should start with the traditional side plank. Also, there are so many variations and side plank progressions to target different body areas that who needs the traditional side plank! In this article, you will learn the ultimate side plank guide that includes side plank progressions and side plank variations.

So you want to change 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 canย 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 ofย 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!