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 backward, to sideways, or even into a curtsey squat. Furthermore, the use of certain equipment such as sliders or steps can add a new twist to a traditional lunge to hit your therapeutic goals. In this article, we're going to dissect one of the easiest ways to spice up your lunges by simply changing directions.
Are you a runner trying to stay healthy so that you don't have to stop running? If you're looking for exercise solutions for a running injury and want to learn running injury prevention knowledge, you've come to the right place. We have simplified the literature investigating common running injuries to bring you not only our favorite but the most effective runner's prehab exercises. In this article, you will learn runner's prehab exercises that you should be doing as well as the knowledge that will protect you against common running injuries!
Stretching after a workout is very common in recovery programs. 'Tight' muscles that are not properly managed could lead to potential muscle imbalances, abnormal movement patterns and compensatory strategies, and even muscle spasms. The hamstrings are responsible for specific muscle actions in different body regions and contribute to many movements that we perform daily! They too can become 'tight' and as a result, can contribute to some of the issues we mentioned earlier. The positive is that there are many different ways to stretch your hamstrings, with individualized variations! However, as with any movement, there are many ways to do it! And some are much more advantageous than others! For starters, proper hamstring stretching does not mean that you should only be feeling a stretch in your foot! And if you are going to stretch your hamstrings, you must know why you are doing so! In this article, we will show you proper hamstring stretching, and how you can implement various techniques as part of your daily routine to keep you moving often and moving well!
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 knee extension machine is present in most gyms across the United States. While many people use this machine, many others do not for fear of causing damage to their knees. Why is it that some people fear the knee extension machine? Is it safe to use? Is it a useful tool? Is it “functional” ? This article will teach you why the knee extension machine is safe, why it can be crucial to overcoming knee pain, and how to include it in your exercise or rehabilitation program.
Running is one of the most efficient, effective, and most convenient forms of exercise that can be performed anywhere, at any time! Saving money on a gym membership, taking in the beauty of your surrounding city or neighborhood, there are so many benefits to the activity. The thought of it is simple. Put on some shoes, lace them up, and get after it. Simple right? Not exactly. That wonderful "running high" you feel can quickly turn into a nagging pain or injury that can leave you in an uncomfortable state where that moment of striding down your favorite route turns into a frustrating and painful walk back to your home. In fact, Runner’s Knee is one of the most common injuries that can be a nuisance to get rid of. In this article, we will cover runner's knee causes and treatment, modifiable risk factors related to this condition, and evidence-based strategies to effectively get you back to running feeling better than ever, including a FREE [P]Rehab workout!
Have you ever strained your hamstring before? You’re not alone! Hamstring strains are among the most common acute musculoskeletal injuries. 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 two weeks after return to sport. In fact, over 33% of hamstring reinjuries will reoccur during this time (2). But even with the extremely high reoccurrence rates, there are risk factors that can be addressed now with a proper [P]Rehab routine. In this article, we’ll break down everything you need to know about hamstring strains and the best [P]Rehab exercises for the hamstrings.
Plyometrics exercises should be an integral part of any lower extremity rehab or injury prevention program to increase power development and to teach proper absorption movement mechanics. In the rehab realm, you could argue that it's even more important to learn how to absorb forces than to increase power development - although you will work on both through proper plyometric progressions. Absorption forces need to be progressed appropriately, as overloading a sensitive tendon or weight-bearing structure like the meniscus can lead to a slower rehabilitation process. Even more of a problem is skipping out on plyometric progressions all together - as this leaves the athlete unexposed to the high amount of forces and loads that they undoubtedly will face in day to day life like going down a flight of stairs, taking a misstep and needing to put your foot down to prevent a fall, going on hikes with friends and family, and ultimately sport demands! This article will cover some of the tenants of plyometric progressions and special considerations for rehab!
Progressing exercises is a systematic and organized approach that should be individualized to each person depending on their health, fitness level, and specific goals. The great part about exercise is that everyone is able to start somewhere! No matter what that starting point is for you, the only direction from there is UP. In this article, we will discuss a linear progression of how to progress lower extremity injuries in the clinic. It is imperative to master the fundamentals before working on highly skilled movements. This progression is inspired by the 'Powers Program', which is an evidenced-based lower body exercise progression developed by Dr. Chris Powers, DPT, Ph.D. from the University of Southern California (USC). This program will begin with non-weight bearing isometric holds, don't let these exercises fool you - they are extremely challenging! We then progress to static double leg weight-bearing exercises, followed by single-leg exercises, and finish the exercise progression with dynamic strengthening movements. Follow along in this article to learn how to progress lower body exercises!