29 Apr Make Sure to Work Your Rotator Cuff at Different Angles

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PSA: Please do your shoulders a favor and incorporate some rotator cuff specific strengthening into your programming, even if it's only a set every other workout!! . Several things to keep in mind: 1) Work the rotator cuff at varying degrees of shoulder abduction. As...

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29 Apr Rules to Follow to Return to Running After A Knee Injury (Or Any Injury)

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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...

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29 Apr How to Regain Knee Mobility After Surgery

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There are NUMEROUS way to regain knee ROM prior to or after surgery. When it comes to ACL reconstruction in particular, one of the best indicators for good post-operative outcomes is normalizing range of motion PRIOR to surgery itself. This is why, in addition to...

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29 Apr Pitcher’s Landmine Deceleration Drill

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Here's one of my favorite drills for late stage rehab for overhead athletes. The landmine is great as it provides a fixed axis and the ability to add weight if needed. In the follow through, the posterior shoulder is EXTREMELY active when eccentrically controlling the...

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29 Apr Lunges – How to Load the Hip vs Knee

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There are three primary things to consider when looking to bias either the GLUTES or the QUADS in the lunge. . 1️⃣Tibia Angle A tibia that is forward = more forward knee migration. This translates to a greater degree of knee flexion and thus a...

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29 Apr Tennis Elbow Rehab Plan

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Lateral epicondyle tendinopathy, better known as "Tennis Elbow", is a condition that affects 1-3% of the general population and can be an absolute nuisance �♂️ that doesn't just interfere with your backhand, but also shaking hands, grabbing dishes, typing, and writing. The pain typically is...

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29 Apr Hip Distraction With Monsterband

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Got a tight hips? Give THIS hip joint distraction a try! . First, use a thicker monster band (thicker than the one used for the ankle distraction we posted a few weeks ago). For this set up, ideally try and wrap the band ABOVE THE...

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29 Apr Knee Valgus is Not Always Bad

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Whether or not you agree with me on this post is okay - you're entitled to your own opinion. But the notion that knee valgus is always bad MUST be put to rest and here's why! . Yes, knee valgus is one of the more...

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29 Apr Externally Rotate To Maximize Your Band Work

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We teamed up @crossoversymmetry to bring you a little PSA on how to get the most bang for your buck out of your banded shoulder work! Typically when incorporating any horizontal abduction (rowing) movements for shoulder health, the goal is to target the trapezius muscles...

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29 Apr Knee Vs Ankle Vs Foot Band Placement For Side Steps

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Various studies have looked at the efficacy of the side step exercise and its many variations such as the monster walk in terms of gluteal activation. All of these exercises have found relatively high gluteal action, making them a staple in many corrective exercise programs....

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