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.
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!
So you’ve been trying to get back into shape and just when you caught stride your knees started to hurt. Now what!? There are a few key elements with handling this issue that include optimal exercise selection, smart programming, and activity modification. Here is a comprehensive approach on how to stay active and manage your knee Read more about How To Stay Active And Manage Your Knee Pain[…]
Squat better with this full body dynamic squat prep. Preparation is key when it comes to squatting better. This article features some of the best dynamic warm ups that will squat prep your body for every type of squat you can think of.
There are more than 200,000 ACL injuries each year in the United States alone, and approximately 65% of these injuries are treated with reconstructive surgery. ACL graft options and selection is one of the main topics of discussion between orthopedic surgeons and their patients. Numerous factors including patient age, occupation, and activity level, graft availability, surgical history, existing tendinopathy, and the experience and preference of the surgeon, should be considered prior to determining which type of graft will be used for reconstruction. We’ve teamed up with Dr. Nima Mehran, an orthopedic surgeon who specializes in sports medicine, to cover everything you need to know about what you can do prior to surgery for maximal results, graft selection, and what to expect immediately after surgery. With this guide, you will no longer have to fear the unknown!
ACL Reconstruction Anterior Cruciate Ligament Reconstruction (ACLR) is one of the most common surgeries performed due to a sports injury. ACLR rehab and ACL prevention training is one of the hottest topics in the sports medicine world. The reality is while 80% of ACL reconstruction (ACLR) patients return to some form of sport, only 65% Read more about “How Do I Know When I Am Ready To Play Again?” Return To Sport Testing For Athletes Following ACL Reconstruction Surgery[…]
Soccer is the world’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 exercises to prevent these injuries while employing soccer-specific activities.
This article was first published on the The Strength Doc, Dr. John Rusin’s Blog.
Have you ever strained your hamstring before? You’re not alone! Hamstring strain injuries are among the most common acute musculoskeletal injury in the United States. Athletes who participate in track and field, soccer, and football are especially prone to these injuries given the sprinting demands of these sports. One study found that over a 10-year span in the NFL, the occurrence of hamstring strains was second only to knee sprains. The average number of days lost for athletes with hamstring strains ranged anywhere from 8 to 25 days, which equated to missing up to 4 NFL games or 25% of the season. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first 2 weeks after return to sport. In fact, over 1/3 of hamstring injuries will reoccur during this time.