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Rules to Follow to Return to Running After A Knee Injury (Or Any Injury)
Thinking about getting into running again after a knee injury? Check out this Return to Running Progression from the University of Delaware as well as the Soreness Rules. When it comes getting back to running, it's all about gradually applying the load and stresses to...
Soccer Specific Ankle Prehab
Ankle sprains are one of the most common sport injuries, especially in soccer. Getting soccer touches going again is one of my primary goals early in rehab. However, that doesn’t mean you shouldn’t watch these exercises or perform them until after you get injured! If...
Controlling Knee Hyperextension
Knee hyperextension injuries are common in sports. It can happen due to slipping, landing awkwardly, or because of high-speed impact. Knee hyperextension can result in knee ligament damage, bone bruising, and/or cartilage damage. It is important to re-learn how to move into and control knee...
D1 And D2 Shoulder Strengthening Exercise HVariations
D1 & D2 shoulder patterns have been around for a long time. For those of you that are not familiar with it, Here is a little background... D1 & D2 patterns are part of Proprioceptive Neuromuscular Facilitation (PNF) concepts. In short, the goal of using...
Hip Flexor Stretching Without Kneecap Pressure
Having knee or kneecap pain while trying to stretch your hip flexors and quads!? Try out these hip flexor and quad stretching variations! The traditional half-kneeling hip flexor stretch with your knee on the ground can be uncomfortable for people. Also the traditional standing quad...
Prone Plyometric Shoulder Stability
This is a great full body posterior chain exercise that I took straight from the legend Kevin Wilk @wilk_kevin. . You get dynamic posterior cuff and periscapular stabilization through the action of constantly catching and releasing the dumbbell If you have a small plyoball, use...
Curtsey Lunge to Lateral Lunge Combo Variations
Bored with the same old lunge variation? Give these a shot and tag a buddy you want to try them out with! . Movement variability is KEY to injury prevention, and I am always trying to challenge my patients with new movements. Athleticism as I...
How To Hit All 3 Heads Of The Triceps
Remember to vary your triceps training if your goal is big arms❗ . The triceps brachii actually has 3 different heads! The long head, lateral head, and medial head. The long head is the only one that actually originates from the shoulder - specifically the...
Foot Placement On The Leg Press
Where should you put you legs on the leg press❓ And let's forewarn you, there is NO wrong answer! Just as we believe there is no such thing as a "bad exercise", it all comes down to the goals and intentions of the exercise. ....
Is Your Perfect Posture Causing Your Back Pain?
How many times have you heard: �Sit up tall! �Back straight! �Chest up! �Don’t slouch! . Our guess is A LOT. And we’re here to tell you that this is NOT exactly the best advice. Now, there are times when small deviations in posture can...