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Six Week Core Training Program

In this article you will learn a six week core training program that is supported by research to increase passive core stiffness. As explained by the great Stuart McGill, improving core stiffness can help with the ability to transfer force and can enhance the amount of load the spine can handle. Both of these attributes can improve an individual’s athleticism and overall performance with any task!

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Strength Training for Runners – The Step Up

Step-ups will always be a staple drill in rehabilitation and strength and conditioning programs when it comes to working with runners. Considering the unilateral, weight-bearing nature of the step-up, it effectively challenges recruitment patterns analogous to those encountered during routine activities of daily living and sport.
This article is a must read for any runner and one of the best articles you will read hands down regarding strength training for runners – all focused around the step up. It’s written by renown running expert and physical therapist Dr. Christopher Johnson. He’s not just an academic, but also a 2x Kona Qualifier and currently ranked 16th (AG) in the country for long course racing. So let’s just say he knows a thing or two about running performance! Chris was kind enough to release this chapter of his ebook Running On Resistance FREE for you guys here in this article. If you like what you read (and we know you will), you can save 15% on his book using the code “stepupsforgains here.

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Unique Ways To Warm-Up And Train The Hamstrings

Hamstring exercises should be a staple in every person’s training program. However, you don’t have to feel limited to the traditional standing hamstrings stretch and leg curls. In this article you’ll find unique hamstrings exercises including various warm-up hamstrings exercises, progressive hamstrings strengthening, and outside-the-box hamstrings exercises.

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Staying Strong After Surgery - INSTAGRAM

Staying Strong After Surgery/Immobilization

Being stuck in a boot or cast after surgery is no excuse to not move. While it is imperative to protect the integrity of the surgical site and allow for proper tissue healing, we can still maintain the STRENGTH and RANGE OF MOTION of other more proximal and distal joints. This article will cover some of our favorite lower extremity exercises to do while “immobilized” or “non-weight bearing” and keep you staying strong after surgery. As always, check with your orthopedic surgeon and/or physical therapist to determine which motions and exercise are the right ones for you!

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Building Your Core!

Low Back Pain is the leading cause of activity limitation and work absence throughout much of the world and is associated with an enormous economic burden. Even worse chronic low back pain has increased form 3.9% in 1992 to 10.2 % in 1996 and only seems to be increasing according to Freburger et al. With prevalence of 60-65 % of people having back pain at some point of their lives (Hillman, Prevelance of Back pain, 1996). Inadequate Core muscle function and low back pain has been correlated in the literature. This article will demonstrate how you can improve your Core to potentially reduce risk of you being just another statistic! […]

All Questions ACL Reconstruction Rehab With Mick Hughes

Check out this Q&A with world renown physio Mick Hughes talking all things ACL reconstruction rehab. In this article you’ll find a video with almost an hour of content answering common questions regarding ACL reconstruction rehab, reviewing the evidence surrounding ACLr, and debunking myths and misconceptions.

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Quad Sets for Quadriceps Activation

Quadriceps inhibition or the inability to feel/activate your quadriceps after major knee surgeries like ACL reconstruction can be a very frustrating early on in the rehabilitation process. How is it possible that you can’t squeeze your quad?! Luckily for you, we’ll show you our top 7 cues and expert tips to increase your quadriceps activation and get it firing again!

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Change Your Mechanics to Improve Your Knee Pain

Do you have knee pain? Have you tried changing your movement mechanics? Did you know there is a difference between a knee strategy and a hip strategy? A Knee Strategy has been shown to increase risk of Tibiofemoral joint injury, Patellofemoral joint pain, Patella Tendinopathy, ACL sprains, as well as IT band syndrome. Utilizing a Hip Strategy with movements such as squatting, stair climbing, and jumping will reduce demand on your knees, which may reduce your knee pain or help prevent you from having knee pain in the future! Read more to understand the difference between a Knee vs. a Hip Strategy. […]

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Step Ups (And Down) Variations

Step ups and downs are amazingly simple, yet truly effective in lower extremity rehab. Adding variability to the classic step ups and downs is key to movement proficiency and developing a well-rounded athlete. Have you tried these step up variations before?!

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