Romanian Deadlift (RDL)RDLs require more hamstring flexibility than the conventional deadlift, and due to its eccentric focus also places greater demands on the hamstrings and erector spinae. RDLs begin in an upright standing position, either by un-racking it or lifting it off the ground, and require a strong hip hinge pattern until the bar reachesContinue Reading »
Benching Properly: When benching, there are many ways of injuring yourself if done incorrectly. If you aren’t sure about your technique and how it compares to proper bench technique hopefully this quick article helps you out. Shoulder Positioning: In your rotator cuff you have four muscles that make it up. During bench, your rotator cuffContinue Reading »
Stretching: Did you know that daily stretching can have more benefits besides that relaxing way to start your day? Daily stretching can help increase blood flow, promote a healthier lifestyle, decrease muscle tightness & pain, and lower the risk of injury from basic daily task. Quadratus Lumborum: This is the lowest abdomen muscle in yourContinue Reading »
Whole Body Cryotherapy…what is it? How would I benefit from it? Alright let’s start off by translating what Cryotherapy means. Cryotherapy translates to “cold treatment.” Cryotherapy is a procedure that exposes the body to temperatures colder than -200 degrees Fahrenheit for three minutes. The smoke you see is liquid nitrogen (no it will not freezeContinue Reading »
IMPORTANCE OF FULL KNEE MOTIONTo help lower your risk of knee injuries, it’s important to make sure that you maintain full knee range of motion. Full knee motion will allow you to move about more comfortably, and is one of many pieces to help minimize lower body and knee pain. Here are a few reasonsContinue Reading »
Iron Health is now offering TELEHEALTH!In a nutshell, telehealth is the use of live video communication to allow us to virtually evaluate, progress, and/or remotely treat or train patients and clients.While telehealth does not replace in person visits, it is a great alternative during this time to continue treating patients and clients who need ourContinue Reading »
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 aContinue Reading »
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:Continue Reading »
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 uprightContinue Reading »
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 almostContinue Reading »
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 ofContinue Reading »
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 andContinue Reading »
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 toContinue Reading »
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 overheadContinue Reading »
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 isContinue Reading »
ATHLETE SPONSORSHIPAre you an athlete looking to enhance your performance? Looking for a way to recover faster, learn more about your body, and have the support of a team at your events? Iron Health Physical Therapy is now offering Sponsored Athlete opportunities to individuals who take their fitness seriously and are looking to help represent aContinue Reading »
Let’s talk about Golfers. Most of the time coaches forget that Golfers are Power Athletes! Where does the power come from? The Hips! The sequence of power for the Golf swing is very similar to sequences we see in other throwing and rotational events. If you scroll down below we have both Mobility & StrengtheningContinue Reading »
Blood Flow Restriction (BFR) is a training method partially restricting Arterial Flow and fully restricting Venous Outflow in working muscles during exercise. BFR dates back to the 60’s, Dr. Yoshiaki Sato in Japan, where it was known as “Kaatsu Training,” meaning training with added pressure. Now Kaatsu Training is performed all over the world andContinue Reading »
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Hitting a ceiling in your performance? Can’t seem to break through weight on your big lifts? Are your shoulders achy and tender? Then this article is for you! The Shoulder is a hypermobile joint. As a Doctor of Physical Therapy I see a ton of people come in with complaints of shoulder pain and usually waitContinue Reading »
The hips are a power house of the body. Hip strength, development, and mobility are crucial to success in any athlete venture. I treat too many athletes with hip injuries that require them to miss practice time from their sport or even stop working out! The majority of hip injuries I see happen either early inContinue Reading »
Restful Recovery – Sleep Better, Feel BetterSleep hygiene consists of a set of behaviors and environmental settings designed to promote good, restorative sleep. In a society where productivity reigns and we try to cram as many activities into our waking hours as possible, what we really need is a period of restfulness to recharge andContinue Reading »
Gait Analysis and Modification to Prevent Overuse Injuries in RunnersWith the multitude of trends and literature out there on different styles or patterns of running, it is difficult to determine what is the best approach for enhancing performance and injury prevention. Individual running form is often a reflection of not only training and skill level,Continue Reading »