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!

Do you have pain in front of your hip with lifting your leg, sprinting, kicking, changing directions, with your leg straight behind you, or simply sitting for a while? It is quite possible you have a hip flexor strain. A hip flexor strain can be a real pain, however, they tend to do really well given the right education, proper exercise prescription, and time. In this article, you'll learn what exactly is a hip flexor strain, what hip flexor strain rehab entails, and the fundamentals of how to manage a hip flexor strain!

The general population is spending more and more time in sedentary jobs/positions, sitting down hunched over a computer/desk for hours on end. This is leading to poor posture, structural imbalances, compromised movement patterns and eventually pain. The hamstrings and glute's are bodyโ€™s primary movers, in addition to giving great aesthetics. Therefore, this article will focus on the posterior chain -opening the front of the body whilst strengthening the back of the body. Weight training can be such an efficient and versatile training modality โ€“ you can use it to increase strength, build lean muscle, enhance the power to weight ratio, activate key stabilizers and improve dynamic mobility. This article will demonstrate 4 fundamental lower body exercises.

Hamstring exercises should be a staple in every person's training program. They are a crucial muscle group that is imperative for daily function. The play an important role on a wide spectrum from simple activity to more powerful exercises! To warm up your hamstrings, a healthy dose of dynamic mobility, muscle setting and strengthening, as well as nervous system priming is what creates an excellent warm up routine. Not to worry, you don't have to feel limited to the traditional and boring standing hamstrings stretch and leg curls. In this article, you will learn how to warm up your hamstrings with a variety of excellent exercises targeting mobility, nervous system activation, and muscle activation!

Do you have knee pain? Have you tried changing your movement mechanics when performing a squat? 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.ย 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, and how to fix knee pain with squatting!

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?!

Trendelenburg Gait, otherwise referred to as a hip drop or trunk lean are all compensatory movement patterns that may lead to back pain over time. There are many reasons this may occur. Some of which include pain limiting mobility, poor hip strength, inhibited hip musculature, developed movement compensations, and much more. It is important to be aware of this movement impairment, as this can lead to problems up and down the kinetic chain. This article will demonstrate excellent exercises to fix your Trendelenburg gait initiating with activation, followed by strengthening, and finally movement re-training!

If you have played ice hockey or soccer before you are probably familiar with tweaking your Groin (Adductor). A groin strain is an injury to the muscle-tendon unit of the adductor tendon or its insertion into the pubic bone. The reason groin strains are so common during hockey and soccer is that it requires such a strong eccentric contraction of the adductor musculature. Other sports that require twisting, turning, kicking, and sprinting including tennis, rugby, football (American), basketball, and running have also historically caused groin strains. ย This Article will give you actionable exercises on how to Prehab your Groin Strain.

While our focus is on prehab, such as finding the weak links in your movement system and addressing them through specifically targeted exercises, we are big advocates of barbell training and we do so regularly. That being said, not everyone is a fan of (or comfortable with) getting under a barbell - especially in the rehabilitation setting. So if you are unable to get your clients or patients under the barbell and are looking for exercises that elicit similar electromyography (EMG) activity to the traditional back squat, look no further than the rear foot elevated split squat aka the Bulgarian split squat! In this article, we are covering everything you need to know about Bulgarian Split Squats including the why, alignment, set-up, and variations!

Did you know there are 27 muscles that cross the ball and socket hip joint?! Some muscles act as primary movers while others act as dynamic stabilizers for the hip. When the hip capsule is hypomobile (or tight), your body is likely to compensate either up or down the kinetic chain to still achieve movement. This can lead to various pathologies in the lumbar spine as well as the lower extremity (1-5). The good news is there are many ways that someone can improve their hip mobility. In this article, you will learn why hip mobility is important for overall movement capacity and longevity, and we will show you 4 exercises to improve your hip mobility!

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