Knee

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 progressionย with dynamic strengthening movements. Follow along in this article to learn how to progress lower body exercises!

Soccer is the worldโ€™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 (1-3). In this article, we will highlight the most common injuries seen in soccer and teach you research-based soccer prehab exercises to help prevent these injuries!

After surgery, understanding how to improve knee flexion is absolutely critical. While weโ€™ve discussed the importance of regaining knee extension extensively, restoring knee flexion is a close runner up for your rehab goals after surgery. Restoring knee flexion is often not comfortable (as can be for any motion after surgery!), but with dedication and consistent time spent working on your mobility, we are confident you can get there! In this article, weโ€™re going to cover some of our favorite exercises to improve knee flexion after surgery!

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 bodyweight chair exercises! 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! In this article, we will show you 10 killer bodyweight chair exercises to challenge your home workouts.

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!