Athletes must return to pre-injury levels of strength and motor control to reduce future risk of injury. Quick support drills, dynamic landings, and cutting drills are examples of exercises that demand high levels of ankle proprioception, similar to the demands of the sports they want...

The archetype of virtually every movement where we are either producing a force or receiving a force involves a flexed hip position. This concept most definitely holds true when catching a barbell. Many times I’ve seen athletes’ form breakdown past 90% of their max lifts....

Here are some appropriate exercises for when an individual is fully weight bearing free of pain and unrestricted. Balance is commonly impaired post ankle sprain, (first observed by Freeman et al) with reduced time in single leg stance when compared to the uninjured leg. Authors Glencross...

An LSU powerlifting coach once told me to think of my arms as nothing more than a hook and lever when deadlifting the bar, and I think the same holds true when performing the clean. For those who are somewhat inexperienced in the ways of explosively...

Alternative to ankle pumps shown here are 2 multi-dimensional non weight bearing exercises for the ankle post-sprain. -First is with the use of a soccer ball, a very unstable surface which requires high demand of proprioception/balance. I go through motions in multiple planes to end ranges,...

Adequate ankle strength is necessary for stability, which allows normal movement patterns. Regaining this strength is also thought to be important for preventing future ligamentous injuries. Some studies have shown eversion- (pushing foot outward, away from midline) to-inversion (bringing your foot inward, towards midline) strength ratios...

The “Second Pull” of the clean is comprised of the bar position from the knees to hip extension. Beginners having trouble with the concept of the “hip hinge,” Olympic lifters who tend to let the bar drift away from their body, or CrossFitters who are...

Stool Scoots are popular within the rehab community to isolate and target the hamstrings. A rehab professional might want to do this after an ACL reconstruction (hamstrings help control anterior tibial translation ie an ACL mechanism of injury) or after a hamstring strain (best evidence...

-Prolonged immobilization is a common treatment error with ankle sprains. As mentioned before, while inflammation often interferes with mobility, the balance between mobility and stability is KEY. -Demonstrated here is a passive stretch into dorsiflexion in a non-weight bearing position that can be implemented within 48-72...

"Prehab with Ankle disc training" It has been shown that postural control deficits are a huge risk factor for lateral ankle sprain (McGuine et al. 2000). How do we improve this? By improving neuromuscular control/proprioception! PROPRIOCEPTION is a form of kinesthetic awareness whereby you know and...

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