Staying fit during pregnancy, keeping mom & baby’s safety first!Over 50 randomized controlled studies have been done to analyze the outcomes of exercise during pregnancy and the research supports exercising throughout pregnancy, citing reductions in health risks for mother and baby. *Please note that the research cited here involved mothers with uncomplicated pregnancies, carrying aRead More…
Truth Behind Leg Length AsymmetriesDo you ever feel like one of your legs is longer than the other? Has it always been like that? Is this something that you have just noticed recently?In order to answer these questions, it is important to understand the 2 different types of leg length discrepancies: 1.Anatomical – structural limbRead More…
Why you shouldn’t put all of your eggs in a basket with diagnostic imaging!Diagnostic imaging such as X-Rays, MRI’s, and CT scans can help determine what issues are causing your pain. These images give healthcare providers insight in order to determine the proper diagnosis and plan of care. However, when it comes to movement basedRead More…
Sciatica is a frequently diagnosed condition and is usually the result of a neurological problem of an entrapped nerve. It is commonly associated with low back pain and “shooting” pain or numbness down either leg. The most common cause of sciatica is due to compression of the sciatic nerve by a herniated disc; however, thereRead More…
Carpal tunnel syndrome (CTS) is the most common nerve entrapment diagnosis of the upper extremity. The condition is caused by compression of the median nerve as it travels through the palm side of the wrist. The most common complaint associated with carpal tunnel syndrome is numbness and tingling of the first three and a halfRead More…
The Foot Pain FixPlantar fasciitis is an inflammation of the thick connective tissue, fascia, that spans the bottom of the foot. People with plantar fasciitis often have pain at the heel/bottom of the foot, typically worst in the morning with the first steps and can increase with prolonged standing or walking, especially if wearing inadequateRead More…
STAY MOBILE DURING THE HOLIDAYSOver the past few days we have been posting on instagram our favorite mobility drills. So we decided to place all the mobility exercises in one video! So you guys can have it in one place. If any of these exercises helped you stay mobile, please share with a friend! Disclaimer:Read More…
Proprioception, Balance and Coordination Training to Address the Unstable AnkleAnatomy of the Ankle: The main ankle joints are the talocrural joint, the subtalar joint, and the high ankle. The talocrural joint is where the lower leg bones, the tibia and fibula, meet the top of the foot, the talus. The talocrural joint allows for pointingRead More…
One of the biggest limiters in the squat is ankle mobility! Restrictions in the ankle joint can prevent proper forward knee travel, forcing the torso to bend forward and hips to shift backwards in order to keep the weight over the middle of the foot. Ensuring we have proper dorsiflexion can allow for an uprightRead More…
Spine surgeries are almost never the first option for a person with lower back pain or radicular pain (i.e. sciatica), but when conservative treatment with PT, injections, and other treatments have failed, it may be time to discuss surgical options with your doctor. A common lumbar surgery which is less invasive than a fusion orRead More…
Improving thoracic spine mobility to address postural dysfunctionFalling into the same few postures habitually can limit mobility and over time may lead to dysfunctional movement or pain. Spending more and more time hunched over computers and smartphones is leading to postures of rounded shoulders and forward head. At the heart of this issue is theRead More…
Grading is the KeyGroin strains are prevalent injuries that occur in the active and athletic population; especially with activities that include repetitive twisting, turning, sprinting and kicking. Injury usually occurs in 3 ways: blunt trauma, repetitive injury through overuse, and forceful contraction. Groin strains, like all muscles strains, are graded by severity:Grade 1 – minimal toRead More…
Strong scaps = stronger swimmer. Here’s how better scapular stability will help you swim faster and avoid injury.KEEP YOUR SHOULDERS HEALTH THROUGH OUT THE SEASONYou constantly are pushing your shoulders over the season. Rotating, pulling, and pushing for hours on end each day, week after week, for years on end! Believe it or not almostRead More…
Unlocking the full potential of your hips will improve your performance in & out the gym. The hips are the power house to so many athletic movements. It’s not secret that compound movements such as the deadlift, squats, etc help improve athletic performance. But we can also be putting the breaks on our performance ifRead More…
ACL Injuries is the most common injury on & off the field. Very common in collegiate and high school athletes of all sports. My personal thoughts on this issue is that many athletes are receiving poor training programs and poor feedback. This blog & video will touch upon the mechanics of jumping and landing properly. LandingRead More…
We have all been there! Our wrist start to ache and triceps are sore the day after being a front rack position in the gym. John points out the common mistakes that are made when loading the front rack position. Give these tips a try! Improve your performance in the gym today and avoid painRead More…
ACL Reconstruction: Phase 1 (early strengthening)After your first 1-2 weeks of surgery, your knee should start to feel more comfortable and you should be able to tolerate more exercise in physical therapy. During this phase you will continue to protect your recent ACL graft in PT by gradually progressing your knee flexion (bending) range ofRead More…
Train smarter, not harder to get to the finish line There are people all over the world right now logging miles to prep for the title “marathon finisher”. With all those people running all those miles, there are a lot of injuries waiting to happen. Here are a few tips to make the most ofRead More…
A bulging or herniated disc occurs when an intervertebral disc, which serves as a cushion between the vertebrae, loses its typical shape and compresses a spinal nerve. To understand what a bulging or herniated disc is, let’s dive into what a intervertebral disc is. An intervertebral disc has two main parts: an outer shell ofRead More…
To be specific with when & who should be doing plyometrics. We will be talking about the last rehab phase of ACL Reconstruction. The last phase should be focused on preparing for return to sport. Jumping and hopping should be consecutive and performed in all planes of motion. Running and sprinting should be initiated andRead More…
Tennis elbow is a classic repetitive strain injury. Repetitive strain injury a combination of chronic exhaustion and irritation in the muscles and tendons on the back of the arm and the outside of the elbow, which extend the wrist and fingers. Hotter, sharper pain right at the elbow often indicates a classic case dominated byRead More…
The Importance of Strengthening Foot and Ankle Musculature for Arch ControlPes planus is a condition characterized by a low or non-existent arch at the inside of the foot. For some individuals pes planus may be primarily structural, present from a young age and carrying through into adulthood. For others, pes planus can develop secondary toRead More…
Scapular dyskinesis refers to the abnormal mobility or function of the scapula ( Shoulder blade). The scapula fulfills many roles to facilitate optimal function of the shoulder. Commonly, scapular winging is thought of being the result of muscle weakness or imbalance, as well as poor timing of muscular contraction. It can also develop from poor overheadRead More…
We go to work hoping our days spent at the office will challenge us professionally, but in reality, living the 9-to-5 desk jockey life can be demanding on the health and wellness front, too. You can blame your desk job all you want. The real blame is how LONG you’re sitting for. The issue isRead More…