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....

There's been a lot of flak given to unstable surface training on objects like the TeraCore by @vicorefitness lately within the rehabilitation community that we think is quite unfair. Balance training on stable and unstable surfaces alike CAN and SHOULD be implemented into your athlete's...

Achilles tendinosis, different than Achilles tendonitis, is actually a degenerative condition in which the tendon shows NO SIGNS of inflammation and swelling. It's believed that tendinosis results as a failure of the tendon to respond to repetitive trauma overtime in which there is an imbalance...

This exercise (quad set) is paramount to getting re-gaining active control your quadriceps muscles, which is the muscle on the front of your thigh. After an injury (which includes surgery), there is lots of swelling in the knee that accumulates. This swelling leads to a...

Build up tolerance to knee flexion! I recently worked with a high-level jiu-jitsu client (with @dr.jasonpark), who experienced pain and discomfort when his knee was fully bent. In jiu-jitsu, he experienced this knee discomfort when shooting (when an opponent forcibly pushed his heel towards his butt...

With ACLr rehab, it's extremely vital to build and retrain neuromuscular control of the affected leg, and this is one of my favorite exercises to include at the end of a session. I do this at the end for 2 reasons: . 1️⃣ Burn out the...

Side steps….ooooh so fancy and sexy!� But really, there is an over-obsession with the side step exercise in the fitness community and most don't really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for...

We all see the videos on Instagram…someone jumping onto a ridiculously high box and celebrating thinking they're the next @jjwatt. But is that super high box jump necessary? What is the athlete getting out of it? What's the risk vs reward of a high box...

While gaining back knee range of motion is the biggest preoperative indicator for a successful ACLr surgery, maintaining proximal strength of your core and glutes is a way to jump start post-surgery rehabilitation. Learning how to activate these muscles in addition to building up as...

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