Knee

Learning box jump progressions and how to do so safely is something that all health care practitioners and trainers should know. Understanding box jump progressions can expand your toolbox to optimize performance for your patients, clients, and athletes alike.

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% return to the same sporting level and 55% return to sport at a competitive level within 1-2 years post ACLR (reference). In this article, we will cover ACL return to sport testing as well as some of the alarming statistics regarding this topic.

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. 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 exercisesย to prevent these injuries while employing soccer-specific activities.

We have simplified the literature investigating running to bring you the Runnerโ€™s Prehab Checklist featuring our favorite runner's prehab exercises. For the new and experienced recreational runners, this is a reference guide with biomechanical information to check and optimize your movement system for running. Be sure to add these exercises to your training routine to protect your body in helping you run!

Have you ever strained your hamstring before? Youโ€™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.

It seems as if the fitness industry not too long ago was engulfed in the newest and latest machine. However, the recent pendulum of this industry has been going back to the minimalist end of the spectrum giving attention to calisthenic exercises. This has led to the popularity with exercises such as the Pistol squat AKA the single leg squat. This exercise is a complex movement that is overall encompassing of strength, motor control, and range of motion (particularly at the ankle). This series will break down why you are not able to pistol squat as well as how to have the proper balance of strength, motor control, and mobility to perform this complex movement! Without the proper recipe, you may find yourself falling right on your butt time after time.

This 3-video post will be covering differ lunge variations. We will cover:

โžก๏ธ Prehab considerations for multi-directional lunges โžก๏ธ Lunges variations for power development โžก๏ธ Our favorite lunge combo If you donโ€™t already include some lunge variation into your lower body training, hopefully by the end of this article we will have convinced you to not only do so, but also gaveย you some creative ideas on variations that best suit your goals!

The landmine has got to be one of the most underutilized, but highly effective pieces of equipment for adding a challenge and variation into your core movements (push, pull, hip hinge, etc). Even if you don't have a landmine available, you can use a corner of your gym (please use towels so you don't scuff up the walls). Here is a list of our top five favorite landmine exercises.

This is an old article from the 2016 NFL season that covers MCL injury rehabilitation. To go directly to MCL injury rehabilitationย considerations, click here.ย 

A trio of star NFL running backs (Leโ€™Veon Bell, Matt Forte, and Reggie Bush) went down with MCL injuries this past week.ย 

Week 8 in the NFL was a crazy one. From the greatest fantasy football game ever in the form of the Giants vs Saints, to a Lions beatdown in London, and an overtime thriller on Monday Night Football between the Colts and Panthers, there was a ton of great football to watch. However, what tends to fly under the radar to unsuspecting fans is the absurd number of injuries that occur on a weekly basis. Week 8, in particular, was an injury-filled week that will not only have a drastic impact on teams moving forward, but also marks the beginning of an intensiveย rehabilitation program for those professional athletes who rely on their health to provide for their families.

Stretching after a workout should be a stable of any recovery program. Tight muscles can lead to muscle imbalances, abnormal movement patterns, and muscle spasms. However, as with any movement, there is an optimal way to stretch your hamstrings. Proper hamstring stretching does not mean that you should be feeling a stretch in your foot!