14 Apr Ankle Activation Non-Weightbearing

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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,...

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14 Apr Peroneal Strengthening

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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...

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14 Apr Clean From 2nd Pull

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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...

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14 Apr No More Stool Scoots in Rehab

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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...

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14 Apr Ankle Dorsiflexion Mobilizations

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-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...

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14 Apr Ankle Balance Training

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"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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14 Apr Hip Flexor Stretch

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If you have been following us for a little bit, hopefully now you understand how important it is to prevent the hip flexor from tightening due to its ability to create back pain as well as contralateral hamstring strain. Here is a great way to...

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14 Apr Brueggers Posture Hack

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DO THIS EXERCISE TO IMPROVE YOUR POSTURE!! As you're reading this post, you're probably in a very similar position as I am - slouched over, forward head, protracted scapula, shoulder forward and up, arms in, flexed wrist/fingers. And it's NOT your fault - it's comfortable!...

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14 Apr Thoracic Extension With Foam Roller

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Going off of this weeks theme of improving shoulder overhead mobility. Did you know the last bit of shoulder elevation is attributed via thoracic spine extension? The average thoracic spine flexion is 35 degrees while extension is 25 degrees. With the hunched over position that...

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14 Apr Shoulder Posterior Mobilization

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Weather you have adhesive capsulitis or want to improve your shoulder mobility, demonstrated here is a great way to improve shoulder Internal and External rotation (IR and ER). -Here I lay down supine on a mat with a mobilization band put as PROXIMAL as possible on...

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