Timestamps:
00:00 Intro
00:46 Equipment you will need
1:06 Start with warming up the legs
1:29 What type of pickleball injuries do we see the most?
3:03 Prevent tennis elbow with this exercise!
4:00 Open up your hips and midback
5:09 Don’t forget to warm up the nervous system!
6:30 Get ready for performance!
Pickleball players do this warm-up! Warming up before sport is essential to avoid injuries! Join Arash as he walks you through a quick 5 minute routine to get your legs, arms, and hips ready to go!
Timestamps:
00:00 Intro
00:28 MCL anatomy and function
1:30 How do we injury our MCL?
2:30 Start with mobility in the early phase
3:40 Strengthen your groin muscle and here’s why!
5:03 This is a must-do single-leg exercise
7:22 Time to start dynamically strengthening your MCL
9:03 Build up power and force acceptance!
Dealing with an MCL injury? Here’s what you need to know about what the MCL does, why this helps dictate what rehab should look like, and what needs to be done to return to your prior level of function!
Timestamps:
00:00 Intro
00:21 What is Subacromial Pain Syndrome
1:28 What causes discomfort with Subacromial Pain Syndrome?
2:28 Try these self-assessments to see if you are dealing with Subacromial Pain Syndrome
5:03 Get started with this exercise for your rotator cuff
8:35 Start working on that overhead control
11:36 Start building up that strength and force production
13:16 Time to build overhead strength
14:43 Takeaways!
Dealing with Shoulder Impingement? Think again! Join Dorian as he discusses why Shoulder Impingement is no longer a thing, what could be causing your pain, and some exercises to help to get you back on track! Looking for more exercises to do for your shoulder discomfort? Check out our Rotator Cuff Reahb and Rotator Cuff Prehab program through the [P]rehab App: – https://theprehabguys.com/membership
Timestamps:
00:00 Intro
00:48 Understand the biomechanics of cycling
2:37 The different phases of cycling, why are these important?
4:00 Stretches for the saddle & hip
6:46 Open up the front of your hips and low back with this one!
8:35 Stretches & exercises for the handlebars
11:20 Work on those neck and shoulder muscles
12:49 Exercises for the time spent in the pedals!
16:30 Try this strengthening exercise to stay injury free!
Feeling a bit tight after that ride? We’ve gotcha covered! Learn our favorite exercises for stretching out following cycling and more importantly WHY these stretches are key to your recovery!
Timestamps:
00:00 Intro
00:33 Why would you want to improve your running form?
00:55 How do we even measure running form? Find out!
3:00 Try this rule to improve your running economy
4:36 Plyometric exercises are where it is at!
6:06 Start with this exercise
6:59 Ready to progress? Start here!
9:18 Get started with our programming!
10:05 Get bouncy!
13:49 Let’s sum it up!
Want to become a better runner? We all are! In order to become a better runner you need to run but, there are also some very specific exercises you can do to improve your running economy. What is running economy? What exercises can you do? Join Craig as he jumps into all of this and more!
Timestamps:
00:00 Intro
00:44 What does the hip flexor do?
1:27 What do we need to train?
2:21 Get started with this exercise
5:14 This is a different take on a hip flexor exercise!
6:46 One of our favorites and here is why!
9:50 Let’s add in some speed and tempo for return to sport
Time to get strong hip flexors! Check out these hip flexor progressions to get strong. It’s important to have strong hip flexors for so many reasons as this muscle group helps to provide us with stability with upright posture. Get started with these exercises!
Timestamps:
00:00 Intro
00: 24 Stop pulling your shoulder blades back and down and here is why!
1:05 Start with the wall slide for less load but lots of work
2:57 Work this muscle in scaption
3:47 Have you tried this dolphin pose exercise?
5:43 Try this regression if needed!
What’s the secret to overhead strength? Targeting your Serratus Anterior! This muscle plays a role in the upward rotation of your shoulder blade and plays a crucial role in healthy overhead mobility and strength! Get started with these exercises!
Timestamps:
00:00 Intro
00:28 Patellofemoral Pain Syndrome – what is it and do you have it?
1:09 Do this exercise to help! 2:41 Patellar tendinopathy – how do we get it?
3:13 Did someone say Spanish Squat?
04:45 Let’s talk meniscus injuries
05:48 Try this self-assessment!
06:34 Work on rotational control with this exercise
8:23 IT Band Syndrome symptoms!
09:19 One of our favorite exercises for IT Band Syndrome
10:35 Popliteus pain
11:46 Try this exercise!
Curious as to where that pesky knee pain is coming from? Join Dorian as he dives into some common causes of knee pain, identifies symptoms, and gives you one key exercise to begin with!
Timestamps:
00:00 Intro
00:25 What it means when you have a flat foot!
00:40 Do flat feet lead to pain and injury?
2:09 Do you know what position your foot rests in? Find out!
4:22 Do this exercise!
5:02 Short Foot exercise and why it’s important
6:50 What about foot orthotics?
9:24 Let’s dial in foot control with the hip muscles
13:13 This calf raise is a must do!
15:30 The most important exercise! Give it a try!
Have you been told that having flat feet will lead to pain and injury down the road? Think again! Join Craig as he busts this myth, shows you some exercises to work on to bulletproof your feet, and talks you through how to build a solid foundation!
FEEL: You will feel the inner arch of the foot working. You will also begin to feel surrounding foot and ankle muscles working as they work to maintain your upright position.
COMPENSATION: Do not claw your toes on the ground. Avoid side bending through the trunk and hiking the pelvis
FEEL: You will feel the side of your glutes working. Due to the sustained quarter-squat position, you may also feel your quads working a bit.
COMPENSATION: Avoid overstepping with the trailing leg and positioning it narrower than hip width apart – you will lose tension in the band. Avoid rocking back and forth through the trunk and hips as you step.
FEEL: You should feel the front and back leg quadriceps working.
COMPENSATION: Avoid letting your torso bend forward. Avoid letting the rear leg straighten.
FEEL: You should feel this in your quadriceps and calves.
COMPENSATION: Avoid letting your knee flex at the heel rise position. Avoid leaning your torso forward during the push off motion from half kneeling.
FEEL: You will feel both calves working, but the intensity will be higher on the biased side. The level of intensity will depend on how much of your weight you shift onto one leg (e.g. 60-90%).
COMPENSATION: Do not cut your heel raise short – move through the full range available to you. Avoid inverting the ankle, or the heel falling outward.
FEEL:You should feel your stance leg glute and hamstring working.
COMPENSATION: Avoid rounding the low back. Avoid bending the knees or squatting down.
FEEL: You should feel the front and back quadriceps working.
COMPENSATION: Avoid letting the trunk bend forward. Avoid letting the front knee cave inward.
FEEL: You should feel this in the quadriceps.
COMPENSATION: Avoid letting the trunk fall forward, Avoid letting the knee bend any further after catching the ball.
FEEL: You will feel the inner arch of the foot working. You will also begin to feel surrounding foot and ankle muscles working as you extend your hold as they work to maintain your upright position.
COMPENSATION: Do not claw your toes on the ground. Avoid side bending through the trunk and hiking the pelvis.
FEEL: You should feel this in the quadriceps.
COMPENSATION: Avoid letting the trunk fall forward, Avoid letting the knee bend any further after catching the ball.
FEEL: You will feel your quad of the standing leg working, as well as the side glute.
COMPENSATION: Keep your back flat against the wall without hinging forward through the hips. Avoid a drop in the pelvis of the floating leg, as well as a sidebend of the trunk to either side. Keep the knee in line with the toes without caving it in.
FEEL: You will feel the quad of the standing leg working, as well as the side glute.
COMPENSATION: Do not lose contact with the post your back is up against. Avoid dropping the pelvis on the side of the floating leg. Avoid caving the knee of the standing leg in.
FEEL: You should feel this in the quadriceps of the front leg.
COMPENSATION: Avoid letting the heel rise off the ground. Avoid letting the torso fall forward.
FEEL: You should feel this in the quadriceps of the front leg.
COMPENSATION: Avoid letting the trunk fall forward, Avoid letting the knee bend any further after catching the ball.
FEEL: You should feel this in the quadriceps.
COMPENSATION: Avoid coming out of the deep squat position. Avoid heavy impact into the floor.
FEEL: You will feel the quad of the front leg working to slow yourself down upon landing.
COMPENSATION: Avoid dropping the pelvis on the side of the trailing leg. Do not excessively hinge forward. Keep your knee in line with your foot and avoid caving it in.
FEEL: You should feel the quad of the standing leg working. You will also feel the side glute working.
COMPENSATION: Do not excessively hinge through the hips. Avoid a pelvic drop from the kickstand leg. Keep your knee in line with your toes without allowing your knee to cave in.
FEEL: You should feel this in the quadriceps of the front leg.
COMPENSATION: Avoid letting the trunk fall forward, Avoid letting the knee bend any further after catching the ball.
FEEL: You should feel this in the quadriceps.
COMPENSATION: Avoid letting the trunk fall forward, Avoid letting the knee bend any further after catching the ball.
FEEL: You should feel this in the quadriceps.
COMPENSATION: Avoid coming out of the squat position. Avoid heavy impact into the floor.
FEEL: You should feel the calves working.
COMPENSATION: Avoid letting the feet roll outward. Avoid letting the knees and hips bend. Keep the knees stiff and allow the motion to come strictly from your ankles.
FEEL: You should feel this in the quadriceps of the front leg.
COMPENSATION: Avoid letting the heel rise off the bench. Avoid letting the torso fall forward.
FEEL: You will feel the quad of the leg closer to the wall worker harder than the opposite side.
COMPENSATION: Avoiding hinging forward through the trunk and losing contact with the wall. Keep your knee in line with your foot without caving it in.
FEEL: You will feel your lower traps and lats in the back working. You will also feel the muscles in your forearms activate to maintain a strong grip.
COMPENSATION: Do not use a hook grip (thumb in between ring and middle finger). Avoid losing the shoulder blade’s depressed position by sinking into a passive dead hang.
Timestamps:
00:00 Understand the anatomy
1:10 Why do we get rotator cuff pain?
1:35 Phase 1 exercises to do!
3:39 Phase 2 exercises, add in that tempo!
7:19 Phase 3 exercises to try and WHY!
9:38 Key takeaways!
Curious as to what exercises you should be doing to tackle your rotator cuff pain? It’s important to understand the anatomy of the rotator cuff as well as why we see rotator cuff injuries to understand how to best rehab! Join Arash as he shows you some of his favorite exercises for rotator cuff rehab for every phase of recovery!
Timestamps:
00:00 Intro
1:05 What about precautions – don’t fear them and here’s why!
2:20 Early rehab exercises that you may have performed!
3:04 Middle phase exercises
3:51 Late phase exercises, let’s do a little bit more!
4:40 Don’t forget the core!
5:00 Can you get back to running? Find out!
5:43 Takeaways!
Answering your questions about rehab from a Total Hip Replacement! We talk everything from precautions to dislocations to exercises to perform! Let us show you a few exercises to perform, some range of motion exercises we think are pretty stellar, and help to get some of your burning questions answered!
Timestamps:
00:00 Intro
00:38 Important to understand knee anatomy
2:13 Try these assessment to look at your knee extension
3:29 How do we actually cause changes in joint motion?
4:10 Work on knee cap mobility
5:20 Work on rotating your knee…that’s right!
7:21 Get after that knee extension with this exercise!
10:49 Time to get the quads working!
17:00 Get to some further strengthening!
Having a hard time straightening your knee following surgery? Be sure that you are cleared by your care team prior to doing these exercises, however – these are some of our favorites to restore that knee extension! Consistency with mobility work and low load long duration is key. Join Dorian as he walks you through all the in’s and out’s of improving your knee extension mobility!
Timestamps:
00:00 Intro
00:19 What is the biggest cause of injuries in older individuals?
00:40 What makes up balance?
1:30 Exercises you need to try and why
5:23 Do this glute strengthening exercise!
6:49 Key takeaways!
You may have tried to improve your balance with practicing standing on one leg but have you tried these balance exercises? Join Arash as he dives into some of our favorite balance exercises and why they are so important to help keep you on your feet!
Timestamps:
00:00 Intro
00:21 A little bit of hip anatomy
2:06 Try this simple assessment
3:17 Why do you have differences in mobility?
4:08 Exercises for hip internal rotation
5:35 Work on posterior hip mobility
7:36 Strengthen on that new mobility
10:12 Key takeaways for you!
Dealing with limitations in hip mobility? Find out why! Join Craig as he discusses hip mechanics, shows you an easy self assessment to do, and then demonstrates crucial mobility and strength exercises you need to do!
Timestamps:
00:00 Intro
00:33 Is knee clicking bad?
00:52 Why do our knees make noise?
1:52 How to improve mobility in your knee & why this is important
6:20 Time to strengthen!
14:00 Let’s review!
What we know about knee clicking and popping and what you can do about it! Join Dorian as he talks through if knee clicking is bad, what we can do about it, and why this is important!
FEEL:You will feel the front thigh working, more with the front leg.
COMPENSATION: Avoid letting your torso fold forward.
FEEL: You should feel the wrist extensors on the top of your forearm working.
COMPENSATION: Try to keep your hands in the same position without dropping towards a more neutral position.
FEEL: You should feel the oblique muscle activate and press into your fingers.
COMPENSATION: Avoid using your glutes and moving your hips/sit bones lifting off the floor. Avoid hiking the hip as you activate the oblique muscle. Keep your back flat.
FEEL: You feel the front of the thigh working.
COMPENSATION: Avoid letting the knees bend as you load the heels.
FEEL: You should feel the chest/pectoral muscles of the working arm as you push your other arm up. You will feel stretching of the lats/side of the trunk of the moving arm.
COMPENSATION: Avoid shrugging your shoulders as you move overhead.
HOW: Begin in standing position with your back against the wall. Place a ball behind your head just below the base of the skull. Place a mini band around your wrists.
Push the wrists out, keeping the elbows in. Tuck the chin towards the throat. Rotate the neck to one side only as far as you can without losing the chin tuck. Return to center and repeat.
FEEL:You will feel the front of the neck and the back of the shoulder working.
COMPENSATION: Avoid losing the chin tuck. Avoid lifting the upper arms away from the torso.