Knee

When an individual sustains an injury, one of the first questions asked is, โ€œHow long will it take until I am back to normal?โ€ When an unexpected event such as an injury disrupts our quality of life, naturally we want to return to our full functional capacity as soon as possible. The difficult part of injuries is that there are certain components of them we are unable to control, such as our age, the type of tissue that was injured, blood supply to a specific tissue, and the extent of damage that was done. However, what we can control is enhancing our understanding of tissue healing, and how to optimize healing times by avoiding factors that could slow the normal healing process. In this article, we will discuss what body tissue is, the normal phases of tissue healing, why various tissues heal differently, and how to optimize your healing time after an injury!

No gym, no problem! This article will help you master an at-home workout routine. With home workouts, you likely don't have much exercise equipment. There are a plethora of exercises that you can perform to keep your body in shape. With all the at-home routines I have seen performed, there is one piece many often don't fully understand. That is properly super-setting or pairing exercises. This is achieved by super-setting muscles that perform opposing movements. An example of a superset is to perform a bicep curl paired with a tricep extension, NOT to perform two different bicep exercises after each other. This article will give you a better idea of how to be efficient with your home workouts, we will provide some examples that you can perform at home today to master home workouts!

Take your home workouts to the next level with just a chair! Similar to a bench in a traditional gym, you can use a chair in a variety of different ways to get an absolutely killer bodyweight chair workout. Whether it's your arm, elbow, knee, or feet on the chair, your core has to be absolutely rock solid and strong in order to perform bodyweight chair exercises. Let's just say that chairs are not just for sitting on!

How many times have you heard from your trainer, physio, or coach to not let your knees go over your toes?! One too many times I would say! The recommendation to never let your knees go over your toes is rooted in misinformation and unjustly injects fear into a very normal and simple movement that you perform countless times throughout the day as you are getting out of a chair, going downstairs, or kneeling on the ground. But this improper advice even extends to the weight room and gym, where you'll hear that squatting deep or lunging with your knees over toes will blow up your knee.ย  This widespread inaccurate advice and fear is a pandemic I'm going to call "knee-bola". In this article, I'm going to show you what happens when your knees go past your toes and why we need to eliminate knee-bola once and for all!

Regaining full terminal knee extension is paramount following any knee surgery. The ability to fully extend the knee equal to the other side is usually one of the most important early goals in knee rehab. While there are a ton of knee extension exercises you can do, the most important variable for regaining full terminal knee extension is the amount of volume and time spent working on knee extension. That is undeniably the most important concept to grasp. 3 sets of 1 min of stretches for a total of 3 minutes (out of 1440 minutes in a day aka 0.2% of the day)ย  it just not enough end range stretching to regain full knee extension! Aim for a total of 10 minutes of knee extension exercises at first, then slowly keep adding time until you're spending at least 30 minutes a day working on terminal knee extension.

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.

Knee pain is by far the most common complaint we hear in the clinic from patients. Sometimes it's from traumatic injuries like a fall or sporting event. Other times, people don't even know when or how their knee pain started, but they have been living with low-level knee pain for years! To us, this is unacceptable, especially the latter. Not being proactive about your health and addressing issues before they become a bigger problem is why we have clinical jobs as physical therapists. So many of the knee injuries we see in the clinic we truly believe could be prevented with knee prehab. A systematically designed progressive loading program to strengthen the quadriceps and hamstrings while also addressing the hips and ankles will do wonders for just about every knee on the face of the earth. And even more importantly, education on how to manage flare-ups, how to perform exercises in the correct way, or knowing what type of discomfort is good vs bad is how we will teach you to have to become your own best physical therapist. Our Knee [P]Rehab program is your answer to your cranky knees, chronic injuries, improperly rehabbed surgical interventions, and duck legs. In this article, we're going to show you why you need knee prehab, the story behind the program, insider access to some of the program content, and most importantly how to get started with your knee Prehab now!

Landing mechanics has always been a hot topic in sports medicine. Letโ€™s be honest, watching elite athletes perform at a high level and analyzing their movement is sexier than most low-level rehab exercises for movement enthusiasts. So itโ€™s natural for clinicians and trainers to get excited when teaching someone landing mechanics. In this article, youโ€™ll learn the basics of what to focus on with teaching landing mechanics.

Jumper's knee is when there is irritation of the patella tendon, the tendon just beneath your knee cap. Patella tendon pain is a common source of anterior (front) knee pain often occurring from repetitive or excessive overload onto the patellar tendon. This is often a condition of younger athletes, especially men, who participate in jumping sports such as volleyball, tennis, football, and basketball. Patella Tendinopathy is debilitating and can result in the prolonged absence and potential retirement from sports. Loading the tendon is the primary stimulus which helps with tendon health! This article will take you through a few common jumper's knee exercises!