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Rehab and Recovery

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Department of Orthopaedic Surgery. Anthony Luke MD, MPH Examination The knee is one of the more commonly injured joints, especially in running and jumping sports.

Department of Orthopaedic Surgery

The most common knee complaints typically involve the patellofemoral joint. The knee takes a lot of stress, especially when bending. Studies have shown that the forces at the knee joint can reach three times body weight when the knee is bent during activities such as going up stairs, and up to six to seven times body weight when in a full squatting position.

Knee Joint Articulation Instabilty: The examination of knee should include an assessment of both posture and lower extremity alignment. Exercise(s) of the Week: Serratus Wall Slides. Tendon_Injuries.pdf. Research Review: Exercise to Reduce Knee Valgus in Squat. By Jinny McGivern, DPT, Certified Yoga Instructor Edited by Brent Brookbush, DPT, MS, PES, CES, CSCS, ACSM H/FS Original Citation: Bell, D.

Research Review: Exercise to Reduce Knee Valgus in Squat

R., Oates, D. C., Clark, M. Neuromotor Coordination And The Prevention Of Running Injuries. Fig. 1.

Neuromotor Coordination And The Prevention Of Running Injuries

The Y-balance test Place a cloth tape measure on the floor angled 45 degrees back. While standing on one foot, reach back as far as you can without touching the ground. Note the farthest distance you can reach on the tape measure without losing balance and compare right and left sides. Love for the Upper Trapezius - Liberated Body. I am lucky enough to know (and to live near enough to video!)

Love for the Upper Trapezius - Liberated Body

What Are The Best Tennis Elbow Rehab Exercises? To make a full, lasting recovery from your injury you'll need a set of Tennis Elbow Exercises that target the specific muscles and tendons involved.

What Are The Best Tennis Elbow Rehab Exercises?

But don’t just dive in and start doing them all at once. That can be a recipe for re-injury! Shock-absorbing 'goo' discovered in bone. How Long Does It Take To Get Out Of Shape? Not long, but you can maintain your fitness level with minimal workouts.

How Long Does It Take To Get Out Of Shape?

It’s the runner’s biggest question and worst fear: how quickly can I get out of shape? After putting in hours of training and hundreds of miles, most athletes worry it will all go to waste if they stop. That’s only partially true. Unfortunately, plenty of hard-earned fitness can go away within two weeks. How To Beat Piriformis Syndrome. Fig. 1: The piriformis mus­cle The piriformis mus­cle creates a powerful compressive force that prevents the femoral neck (A) from fracturing.

How To Beat Piriformis Syndrome

Fig. 2: The sciatic nerve The sciatic nerve exits the pelvis directly beneath the piriformis muscle. Fig. 3: Dynamic piriformis stretch To stretch the left piriformis, get on all fours with your weight supported by the left knee. At first, the right leg is held in a horizontal position. The True Hip Flexor Stretch. The hip flexor stretch has become a very popular stretch in the fitness and sports performance world, and rightly so considering how many people live their lives in anterior pelvic tilt.

The True Hip Flexor Stretch

However, this seems to be one of those stretches that I see a lot of people either performing incorrectly or too aggressively. The Unstretchables. This woman is wasting about 85% of her time.

The Unstretchables

Do you know why? Considerable scientific controversy and mystery surrounds some of these points, but there are just too many reasonable doubts to ignore: the science of stretching tends to underwhelm anyone who looks into it. But the most under-reported problem with stretching is simple biomechanics: many large muscles are physically impossible to apply much tension to. 5 Stretches You Could Be Doing More Effectively. Whether it was Jane Fonda or the grade school gym teacher who taught us to sit and reach, from a young age we’ve been conditioned to associate stretching with exercise.

5 Stretches You Could Be Doing More Effectively

But what we know now is that more than one form of stretching exists, ranging from more active methods (referred to as dynamic) to more passive variations (also known as static). While active variations are more appropriate for warming up for exercise, research suggests that passive stretches are best saved for after a workout. So while mimicking other gym members might be OK when adjusting cycling bikes, it’s probably not your best approach on the stretching mats. To help you navigate the quest for greater flexibility — and overall mobility — we’ve outlined five stretches that are typically performed incorrectly and how to get in the correct position next time.

Dr. Lumbo Pelvic Hip Complex Dysfunction (LPHCD) Lumbo Pelvic Hip Complex Dysfunction (LPHCD): Predictive Model of Lumbo Pelvic Hip Complex Dysfunction. 5 Stretches You Could Be Doing More Effectively. Therapeutic Taping for Pain Control. If your daily mail reads like mine, hardly a week passes when I do not receive a course listing for some sort of therapeutic taping class coming to town. I am impressed by the very artistic swirly patterns that are shown on the trim/fit bodies of the models, but is that (excessive) amount and complexity of taping really necessary?

I guess the answer would be, “it depends”. Since I’ve never taken one of those classes, I can only assume that it is effective, after all, if people are paying to learn, it must work, right? I was always happy with my narrow but deep toolbox of myofascial release-related modalities, feeling that taping was not necessary to meet the needs of my pain-based practice and patients.

Massage Therapy for Your Quads. Trigger points (TrPs), or muscle knots, are a common cause of stubborn and strange aches and pains, and yet they are under-diagnosed. The 13 Perfect Spots are trigger points that are common and yet fairly easy to massage yourself — the most satisfying and useful places to apply pressure to muscle. For tough cases, see the advanced treatment guide. Massage Therapy for Low Back Pain (#2) Trigger points (TrPs), or muscle knots, are a common cause of stubborn and strange aches and pains, and yet they are under-diagnosed. The 13 Perfect Spots are trigger points that are common and yet fairly easy to massage yourself — the most satisfying and useful places to apply pressure to muscle. For tough cases, see the advanced treatment guide. People usually don’t know about this spot … until it gets massaged!

Immune System

Sleep. Tendons and Ligaments. Body Parts. Massaage. Fascial Release Technique Webinars - Store - Anatomy Trains. The Fascial Release Technique Webinar series is 6 hours of direct instruction in myofascial and fascial technique from Anatomy Trains author Tom Myers. Central Nervous System. Pain. The Eccentric Exercise Protocol for Chronic Patellar Tendinitis / Tendonitis. Body Solutions Inc. References. Allampallam K, Chakraborty J, Robinson J. Effect of ascorbic acid and growth factors on collagen metabolism of flexor retinaculum cells from individuals with and without carpal tunnel syndrome. J Occup Environ Med 42(3):251-9, 2000. Awad H A, Butler D L, Boivin G P, Smith F N, Malaviya P, Huibrejtse B. Autologous mesenchymal stem cell-mediated repair of tendon. Tissue Eng 5(3):267-77, 1997.

How To Book the Mobile Lab. How to Book the Mobile Lab FitnessWave has successfully been providing mobile hydrostatic testing at health clubs, fitness centers, gyms, personal training studios, country clubs, corporations, and the like since 1993 but we are always looking for community partners in your area. Besides offering a great service to your own clients and or community at no out of pocket expense, our mobile lab draws special attention to your facility hence attracting potential customers to see your business. As an added bonus, we can advertise your location on our website and/or client newsletter. How Long Does It Take To Get Out Of Shape? Not long, but you can maintain your fitness level with minimal workouts.

Relaxation - Stress

AIMS - Guidelines for fluid replacement during marathon running. 9 Articles to Heal and Restore Your Gut. Gut health is the foundation for so many other bodily functions. An unhealthy gut interferes with weight loss, athletic performance, and the immune system. Boosting recovery: Solutions to the most common recovery problems. Eat better to improve recovery? To boost energy? To cut soreness? To improve strength? To reduce inflammation? To reinforce immune protection?