Hip

Hip issues are one of the more common complaints we hear in the clinic and online in our inbox. It is more than likely you have dealt with hip pain or a hip issue at some point in your life. What's crazy is there are so many people dealing with low-level hip issues and far too often these people wait until it is a serious problem to address it. Not being proactive about your health and addressing issues before they become a bigger problem is why we have clinical jobs as physical therapists. Our Hip Prehab Program is the answer to changing this narrative. In this article, you'll learn more about our hip prehab program including an inside look at the program's content and the value of prehab!

This article will feature a 4-step progression in developing the stretch-shortening cycle which is crucial for returning to plyometric exercises. The stretch-shortening cycle is an active eccentric stretch (lengthening of a muscle) followed by an immediate concentric contraction (shortening of a muscle). This is similar to a spring; you first stretch the spring to create potential energy, then it is released into active energy. The stretch-shortening cycle is often used in plyometric training and is crucial in every sports training program. The 4-steps in the progression include eccentric jumping, low-intensity fast plyometrics, hurdle jumping, and depth jumping. This 4-step progression will help athletes safely develop the stretch-shortening cycle that is essential for every sport that involves jumping or change of direction activities, such as basketball and volleyball.

Bone Stress Injuries (BSI) are not uncommon in avid runners, track and field athletes, and endurance athletes. As common as they may be, they are still very difficult to deal, hard to identify for the average person, and unfortunately can turn into full-blown bone stress fractures before being correctly identified and treated. In this article, we will discuss exactly what bone stress injuries and bone stress fractures are, what the risk factors are, and prehab strategies to get back to running after a bone stress fracture.

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.