#knee prehab exercises

[prehab7]

Runners Knee Recovery Plan: Expert Strategies for a Speedy Return

Unlock the secrets to a successful runners knee recovery with our expert-designed plan. Our classified submissions feature insights from a professional content writer, providing a comprehensive guide to heal and strengthen your knees. Discover targeted exercises, rehabilitation techniques, and essential tips to speed up your recovery and get back on track to your running goals. Reclaim your stride with our proven runners knee recovery plan. Email - consult@prehab.com Contact - 212-717-8330 Visit - https://prehab.com/runners-knee/

[aquaticjess]

a reflection on injuries...

i've recently been sidelined from running with some persnickety shin splint/calf/achilles issues all on my left leg (which is my bad leg, with a bum knee and the side that used to get worse back pain). i had some wallowing and some "how did this happen????" questions that really are rooted in nothing but self pity.

but after reflection, i know how this happened. starting at the beginning of the summer i encountered some strange ankle/calf pain (that is different from my current ankle/calf pain) and i thought it was weird but it occurred right before going to my field course so I got a two week break from running anyway. then in trying to build up again i got another weird calf/shin/ankle twinge but then i went to ireland so it stopped manifesting. then, in a long late july or early august run, i had a sore achilles! which i have never had in my life. i iced it and rested a few days and went back to running and it seemed fine. disjointed, these all seem like isolated incidents as they all pretty much got better. but now, piecing them together, i realize it was emblematic of a larger issue with ankle/calf weakness and poor ankle mobility.

i had a very transient summer and i did not have access to a gym. even before summer, I was strength training less and less. "i solved my knee pain, maybe i only need to strength train once every 2 weeks now!" a-ha, no. i did very little strength at all this summer and the strength i did do was bodyweight, which has its place, but not the best bang for your buck in the injury prevention department.

alas, every injury and every setback is truly a learning experience. now i feel even better equipped to identify weaknesses and imbalances. i also know that just because you solve one injury doesn't mean you can stop the strength training/prehab, because more will arise. i also know that putting my blinders on and just running anyway because i want to is not in my best interest and doesn't serve my future goals.

hoping that gentle reintroduction to running + lots of strength and PT exercises will allow me to cobble together some kind of imperfect HM training :)

[skills-course]

The Prehab Guys – Full Body [P]Rehab LINK DOWNLOAD: https://skillscourse.net/the-prehab-guys-full-body-prehab/?feed_id=1924&_unique_id=6548b4980ec68 The Prehab Guys – Full Body [P]Rehab Description of Full Body [P]Rehab The New Era of [P]rehab is Here! The care you need, available at your fingertips on-demand. The new [P]rehab app will give you access to ALL of our refreshed programs, dozens of new programs, 100+ single-session workouts, library of 3000+ high quality exercise tutorials, ability to build your own workouts, and our highly anticipated class style (follow along) videos! Introducing the New & Improved [P]rehab App Take control of Your Health Anywhere at Anytime 50+ Programs Get access to ALL of our comprehensive programs at once, including all of the old programs which have now been immensely upgraded and improved 80+ Classes Follow along class style videos led by a Doctor of Physical Therapy & Strength Coach with programming built on principles of load management, specificity, progressive overload, muscle group ratios, and more. 100+ Workouts If you prefer effective single-day workouts in the areas of Mobility, Strength, Performance, and Warm Ups – we got you covered! 3000+ Exercise Video Library Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid. What You'll Learn In Full Body [P]Rehab? Shoulder Posture Neck & Mid Back Elbow, Wrist, & Hand Knee Low Back Hip Rehab Foot & Ankle More courses from the same author: The Prehab Guys

[avantihealth]

Why Exercise is Important Before and After Knee Replacement Surgery

Knee replacement surgery is a common procedure that provides relief and improved mobility for individuals suffering from knee pain and dysfunction. In Australia, thousands of people undergo knee replacement surgery each year.

According to the Australian Orthopaedic Association National Joint Replacement Registry, there were approximately 50,000 knee replacements performed in Australia in 2020. In this blog post, we’ll explore the importance of exercise before and after knee replacement surgery and how it can contribute to a successful recovery.

UNDERSTANDING PRE-HABILITATION:

Pre-habilitation, also known as prehab, refers to the process of preparing the body for surgery through targeted exercise and conditioning programs.

It aims to optimise physical fitness, enhance muscle strength, improve range of motion, and promote overall well-being before undergoing joint replacement surgery. By engaging in pre-habilitation exercises, individuals can experience numerous benefits, including a smoother recovery and improved post-surgery outcomes.

BENEFITS OF EXERCISE BEFORE KNEE REPLACEMENT SURGERY:

Strengthening the Surrounding Muscles: Engaging in exercises before knee replacement surgery can help strengthen the muscles surrounding the knee joint. Stronger muscles provide better support and stability, which can lead to improved outcomes and a smoother recovery. Research has shown that pre-surgery strengthening exercises can help individuals achieve better functional outcomes after knee replacement surgery.

Improving Range of Motion: Regular exercise, including gentle stretching and range-of-motion exercises, can help improve the flexibility and range of motion in the knee joint. This is particularly important for individuals with knee arthritis, as it helps maximize joint function and prepare the surrounding tissues for the upcoming surgical procedure.

Enhancing Cardiovascular Fitness: Cardiovascular fitness is essential for a successful surgery and recovery. Engaging in cardiovascular exercises, such as walking or cycling, before knee replacement surgery can improve overall cardiovascular health, increase endurance, and facilitate a quicker recovery.

BENEFITS OF EXERCISE AFTER KNEE REPLACEMENT SURGERY:

Accelerated Recovery: Post-operative exercises play a crucial role in the recovery process after knee replacement surgery. Physical therapy and targeted exercises prescribed by an exercise physiologist or rehabilitation specialist help reduce swelling, improve circulation, and prevent stiffness. Research has shown that early mobilization and exercise after knee replacement surgery can lead to faster recovery and improved functional outcomes.

Restoring Mobility and Strength: Knee replacement surgery aims to restore mobility and alleviate pain. Exercise after surgery helps regain joint mobility, increase muscle strength, and improve overall knee function. Rehabilitation exercises, including range-of-motion exercises and strengthening exercises, are designed to optimize recovery and enhance long-term outcomes.

Promoting Long-term Success: Regular exercise after knee replacement surgery contributes to long-term success and improved joint longevity. Consistent participation in a post-surgery exercise program helps maintain muscle strength, prevent joint stiffness, and reduce the risk of complications. Research published in The Journal of Arthroplasty suggests that adherence to exercise programs after knee replacement surgery is associated with improved functional outcomes and patient satisfaction.

JOIN AVANTI HEALTH CENTRE’S PRE-JOINT REPLACEMENT PREPARATION PROGRAM:

Exercise plays a crucial role in preparing the body before knee replacement surgery and supporting the recovery process afterward. Engaging in pre-habilitation exercises strengthens the surrounding muscles, improves range of motion, and enhances cardiovascular fitness. Post-surgery exercise helps restore mobility, rebuild strength, and promotes long-term success. Embrace the power of exercise in your knee replacement journey and experience a smoother recovery and improved outcomes.

If you have a knee replacement surgery scheduled, Avanti Health Centre’s Pre-Joint Replacement Preparation Program (Prehab) can provide the necessary support and guidance. Led by experienced exercise physiologists, our program focuses on preparing your body for surgery through tailored exercise programs, education, and ongoing support.

To ensure a smoother recovery and optimize your outcomes, join our Pre-Joint Replacement Preparation Program today! https://avantihealthcentre.com.au/why-exercise-is-important-before-and-after-knee-replacement-surgery/

[missionwalk]

What Is Surgical Physiotherapy?

If you are scheduled for an operation shortly, your doctor may recommend that you get surgical physiotherapy before and after the procedure. Having pre and post-operative rehabilitation from specialist physiotherapists is a good idea.

Yes, it is necessary; and in fact, it is a wise idea. Having therapy before the operation. Some of the most common surgical procedures that can be helped with physiotherapy include operations on the knee, shoulder, lower back, ankle, wrist, elbow, hernia, hip, and more.

But should you work with a physiotherapist before and after your operation? Yes, it is necessary; and in fact, it is a wise idea. Pre-operative physiotherapy is also known as “prehab”. Surgery can be frightening, but it needs to be done for the improvement of your health. It is fairly scary that you must be put under anaesthetics and operated on.

Physiotherapy before surgery can help alleviate this fear, so working with a physiotherapist before you go under the knife can help you get prepared physically and emotionally for the surgery.

Pre-surgery physiotherapy will help you recuperate safely from your operation. It is a personalised exercise regimen to train your muscles in advance for your post-surgery exercises.

After you’re done with the operation, post-surgery physiotherapy is extremely important in maximising the result of the surgery. It will help you focus on restoring your mobility, strength, and flexibility and reducing pain. You can have a quick and full recovery, which can be hard without physiotherapy.

Your physiotherapy after surgery can start soon after the operation — and perhaps on the same day. The reason for immediate rehabilitation is that if you wait for days, scar tissues may form and solidify, and breaking them can be difficult and painful. While surgical physiotherapy is often uncomfortable right after the operation, it can be far less painful than you wait for rehabilitation.

Depending on what type of operation was done to you, you’ll get help from your therapist about mobility, like, for example, the proper way of getting in and out of bed, getting dressed, using the restrooms, and using mobility assistance devices.

Physiotherapy can help relieve pain, movement, and overall function and strengthen muscles. After the surgery, it is critical to get you moving. It is important for a successful recovery after an operation. Your blood circulation must improve for faster healing and to minimise possible blood clot formation.

Post-surgery physiotherapy will help you feel less pain and swelling.

Physiotherapists are experts in restoring movement and function throughout your body. This structured program can restore your range of motion and improve your muscle strength.

The rehabilitation after surgery can take several weeks and a few months and will be determined by your age, condition, and response to the treatment.

*increase muscle flexibility and balance

* restore your normal movements

* minimise the disadvantageous effects of the operation

* enable a quicker post-surgery recovery

* reduce muscle stiffness and swelling

* regain motion and muscle strength

* help reduce post-operative pain

Surgical physiotherapy, both before and after operations, needs qualified and experienced physiotherapists. Mission Walk Physiotherapy and Rehabilitation Centre have an excellent team of physiotherapists that can work with the appropriate treatment methods after an expert surgical procedure. Our team has available tools and techniques and had the best training to help you recover fast from an injury or surgery.

At Mission Walk, we pride ourselves on our pre- and post-operative physiotherapy services. Our therapists have vast experience and training in assessing and treating post-surgery patients for optimum recovery.

Do you need physiotherapy for you before and after the operation? We can help you recover faster and more comfortably if we start working together as early as possible. You may even be able to lessen the days of your hospital stay, thus realise more savings.

Call Mission Walk today to learn more about our pre and post-surgery physiotherapy or rehabilitation program. Or, you can connect with our customer care representatives, who’ll resolve all your queries. Even if they are unable, they won’t leave you in the lurch; instead, they connect you to the concerned physiotherapist.

[physicaltherapistsnyc]

Got Knee Pain? Let Evolve Physical Therapy of Brooklyn Help!

Call to Schedule Appt.- 1-718-258-3300

[jiujitsubeard]

So I hit 11 weeks today! Almost 3 months which is great. I had patellar tendon and tiny bit of my meniscus was torn .Physically the Journey has been not bad at all! I did prehab before my surgery almost everyday for 3 weeks, I think overall have that hip strength in all ranges of motion got my walking back. At a point where my Pt allows me to do squats,/ lunges, deadlifts, and some pool running to make it an easier transition to running + a ton of other stability exercises /single leg to balance the strength in both. Honestly I believe the biggest battle for me is the mental. I started Journalling yesterday writing that my emotions for the day, all the things I’m doing positive outside/inside of my knee surgery. Listening to mindset post cast by Rob Dial. I never really believed in mindset too much, I always believed in results to effect my emotions. I think when you get to a certain point it can be hugely beneficial to getting you through a difficult time. Acl is a semi big surgery if people choice to get it and things can obviously be much worse in life, but actually going through the process can have its huge ups and downs. I think from an outside perceptive if someone never had a surgery with a long recovery it’d be hard to understand the frustration of feeling like you’re not progressing or not knowing what’s one’s life going to be like in the future. I just know between working hard for the results and keeping that positive state of mind will push you back to normal and even beyond that. Thank you hopefully you all are having an amazing day.

[yogastrong-blog1]

Thanks @moveu_official for your video on #ITBand Pain.  It’s a little reminder to everyone to see their movevement professional if they are experiencing knee pain.

Fun Tip!  Did you know there is no actual IT Band?  Nope it’s just a region of tissue on the outside of the knee.  -@workoutwithpaul

MoveU’s original post from May 25, 2019.

--

Many of you experience IT band pain and have no idea why! You often just foam roll and beat it up!  Your IT band pain all comes down to pelvic position, glute activation, and and core engagement. When the pelvis falls into anterior tilt, the glutes and abs are essentially off. When the glute max is off, the IT band no longer gets the support it needs from your back side. The TFL muscle drawn on the side of my hip will have to take over if the glute is not activating properly. See the line of drive from the TFL muscle? As it tightens, it can actually buckle the knee inward and cause knee alignment issues!⁣⁣The goal of this video is to provide you with some quick relief for your IT band, knee pain, and some “referral” pain that you have down the side of the leg. Instead of just foam rolling the IT band, attack the TFL muscle on the outside of the hip! Stretch the hip with a little side bend and drive the hip to the side as far as you can. Hold onto something if you need to. Keep your body very square.⁣⁣The long-term solution to this pain is to align the feet, pelvis, torso, and shoulders and learn to activate the glutes and abs during exercise. After strengthening them through exercise, those inactive muscles will become more active on their own! Tension will be taken off of the IT band when the glute max becomes more active. Refer to the plethora of videos that we have done to help you align and activate the body.⁣⁣Badass art by @ashleykayart 😍⁣, 💻Written by Andrew Dettelbach @MoveUShirtlessDude⁣

⁣#MoveU #painrelief #Fitness #getfit #fitfam #humor #education #powerful #loveyourbody #fun #Strength #Mobility #happiness #health #wellness #rehab #posture #prehab #biomechanics #ITBand #TFL #kneepain #hippain #sciatica #stability #mobility

[halsteadproperty]

Small Business Spotlight Series: Best Boutique Wellness Studios in the NY Metro Area

Spring has officially arrived and with the change in weather often comes a newfound surge of energy, and opportunity for renewal. New York is arguably the capital of health start-ups that cater to self-improvement, and mental health is equally as important to physical health. In addition to the ever-growing fitness scene, wellness studios, which focus on mindfulness, meditation and well-being are popping up all over the city. We like to think of them as gyms for the soul. 

No one knows this city better than our very own agents, so we asked them to tell us about their favorite wellness studios and spaces in New York, New Jersey, and Connecticut. While these small businesses offer an array of services, they all provide peaceful and energizing respites from our agents’ busy lives. 

WOOM Center The Bowery, NYC

A studio that specializes in multi-sensory meditation, the WOOM Center is particularly popular for its sound vibration therapy. After a relaxing sound bath, you can head to the café for nourishing juices and superfood products.

Recommended by Katie Thurber of our Park Avenue office

Bodhi Holistic Spa Hudson, NY

From yoga and Pilates classes to a spa with massages and other healing therapies, Bodhi in Hudson is an oasis of relaxing and transformational services. In addition, there is also a functional salon as well as a shop where you can pick up bath essentials, body products, and more.

Recommended by Nancy Horowitz-Felcetto of our Hudson Valley office

MNDFL Meditation Greenwich Village & UES, NYC Williamsburg, Brooklyn

“MNDFL is the home of warm, welcoming meditation studios perfect for everyone from curious first-timers to highly experienced meditators,” Mindy Feldman says. She appreciates that you can either sign up for a class or drop in to meditate whenever it fits your schedule. Mindy has been meditating for over 30 years and encourages anyone who has hesitations about starting to get in touch with her. “Or better yet, be my guest for a session at MNDFL!”

Recommended by Mindy Diane Feldman of our East Side office

Prehab UES, NYC

At Prehab, physical therapy and wellness specialists work with individuals who are dealing with an injury or simply want to avoid future injury and pain. Francyne A. de Buck goes here regularly for treatment for back problems, and she recommends physical therapist Alex Gometz. Francyne appreciates his diagnostic ability and focus on whole-body wellness.

Recommended by Francyne A. de Buck of our West Side office

Humming Puppy Chelsea, NYC

You can often find Nikki Greenberg at Humming Puppy, her favorite place in New York. She describes it as a “boutique yoga studio offering mellow, dynamic, and unified vinyasa flow classes in a ridiculously stylish setting.” You can do your practice in a heated room to the sound of a hum, and then enjoy herbal tea, coconut water, and a hot shower afterwards. All equipment is provided free of charge, too. Above everything else, Nikki enjoys learning from “fantastic teachers in a beautiful setting that makes you want to come back every day.”

Recommended by Nikki Greenberg

Maha Rose Greenpoint, Brooklyn

Katie Thurber describes Maha Rose as a “reiki, acupuncture, and wellness mecca in Greenpoint.” The center for healing offers workshops, trainings, and holistic healing sessions that nourish the body and mind. From acupuncture and craniosacral therapy to crystal healing and hypnosis, Maha Rose is a wellness lover’s dream.

Recommended by Katie Thurber of our Park Avenue office

Powerflow Yoga Hoboken & Jersey City, NJ

Maria Oblow recommends wearing moisture-wicking exercise clothes to Powerflow Yoga because the rooms are heated to 95˚ and you’ll definitely sweat. “It’s a sweaty, powerful, and meditative experience that will help you turn down the noise of everyday life,” she says. The classes aren’t easy, but they’re upbeat and “get you out of your head and back into your body.”

Recommended by Maria Oblow of our Hoboken office

Core Pilates Flatiron District, NYC

Core Pilates offers both private and group sessions as well as specialty pre- and postnatal classes and classes for seniors. Richard Grossman, who has been practicing Pilates here for over 12 years, enjoys the studio’s low-key atmosphere, reasonable fees structure, and great instructors.

Recommended by Richard Grossman

The Mercedes Club Hell’s Kitchen, NYC

The Mercedes Club has all the conveniences of an indoor fitness club while also offering beautiful outdoor spaces. The fitness oasis boasts a 10,000-square-foot sunlit fitness floor, group exercise studios, sauna and steam rooms, and indoor and outdoor pools. “There’s a clubhouse feel to it,” Deb Miller says. “In addition to working out, you can have a sauna and steam, get a massage, enjoy a smoothie, sunbathe, and take part in movie nights and other social programming.”

Recommended by Deb Miller of our Harlem office

Kaia Yoga Greenwich, Darien, and Westport, CT

Kaia Yoga has four locations in Connecticut, and they offer a range of yoga classes for all levels that include: pre-natal, family, mommy-and-me, and hot yoga. There are also frequent events and workshops on meditation, yoga, health, and more. Christa FitzPatrick’s personal favorite offerings are the hot vinyasa flow classes.

Recommended by Christa FitzPatrick of our Darien office

Keri Gans Nutrition UES, NYC

“She’s an inspiration,” Judy Mendoza says about Keri Gans. Keri is a nutritionist and yoga teacher whose nutrition philosophy forgoes diets and deprivation in favor of balanced eating. She offers personal nutrition counseling as well as private and group yoga instruction.

Recommended by Judy Mendoza of our East Hampton office

INSCAPE Chelsea, NYC

At INSCAPE you can take part in group guided meditation sessions, which are audio-guided rather than led by an instructor. INSCAPE also has a guided meditation app, which allows you to seamlessly transition your practice from the beautiful Chelsea studio to anywhere else.  

Recommended by Katie Thurber of our Park Avenue office

Namastuy Bed-Stuy, Brooklyn

A small studio in Bed-Stuy, Namastuy Yoga Healing Collective is Donna Myrie’s happy place. It’s a yoga, healing, and arts space that takes its students beyond the physical dimensions of yoga. “The teachers are amazing – true yogis,” Donna says. “Their mission is to unite the community via individual self-care. Namastuy truly heals the community one chakra and ‘om’ at a time.”

Recommended by Donna Myrie of our Bedford Stuyvesant office

L&S Fitness UWS, NYC

Through study of many forms and philosophies of exercise, fitness partners Lia Sanfilippo and Selene Martinez have designed a unique approach to helping clients be strong, pain-free, and active. They work with people of all ages, addressing movement, skeletal alignment, meditation, and nutrition. “Lia and Selene are amazing,” Leanne Stella says. “When I started working with them I had chronic, daily knee and heel pain. Within months I was pain-free and on my way to a stronger, healthier body.”

Recommended by Leanne Stella of our Harlem office

mang’Oh Yoga Midtown East, NYC

An oasis aimed at helping New Yorkers reach their optimal physical and spiritual wellbeing, mang’Oh offers all types of yoga classes. You can also attend wellness-focused events and workshops, as well as yoga retreats. Deb Miller’s favorite aspects of the studio are its intimate size, the quality of the instruction, and the orderliness of the space.

Recommended by Deb Miller of our Harlem office

Kinespirit Riverside, NYC

Amelia Gewirtz has tried all the gyms on the Upper West Side, but her favorite is Kinespirit, a Gyrotonic and Pilates studio. Gyrotonic uses weight and pulley-based equipment and draws on the principles of yoga, swimming, and dance. Most of the trainers at Kinespirit are dancers, in fact. “It’s very low-impact,” Amelia says. “If I am consistent, my waistline shrinks and my back feels good.” She has had aches that doctors could not fix, but which the trainers at Kinespirit were able to relieve by recommending the right stretches.

Recommended by Amelia Gewirtz of our West Side office

The Assemblage NoMad & FiDi, NYC

The Assemblage is a wellness-centered coworking, co-living, and community space. Members have access to nightly programming that includes workshops, live music, and speaker series that focus on improving and growing both personally and professionally. You can also take part in nature retreats with other community members and join in on curated travel experiences.  

Recommended by Katie Thurber of our Park Avenue office

[promotionrehab]

Prehab - Getting in shape prior to surgery can make recovery easier. 50% of outcome success is due to the surgeon, and the other 50% is due to the patient’s commitment to recovery, starting with pre-hab. Rehabilitation is an exercise and therapy program performed for up to 3 months after surgery. Prehab is an exercise therapy program started at least 6 weeks before surgery.

The rewards of prehab show in 24 hours after surgery. After knee-replacement surgery, patients are expected to be walking using crutches or a walker to the bathroom or in the hallway the day after. They generally must be able to go up and down 2-4 steps and walk 50 to 100 feet before leaving the hospital, usually in 3-5 days). The improved strength that people gain from prehab can help them achieve some of those milestones in less time.

Call us today 828-837-0400

Pro Motion Rehab

[2spry]

The Glute Med... such an underrated muscle. . So there is a lot of talk out there about this special muscle, and yes it is special. What does it do? Well, in short, it assists in hip abduction (moving the leg away from the body) and external rotation (when the hip is flexed), and it plays a pivotal role in pelvic stability. . Most people really don't know they are weak. As runners, we tend to train in one plane of motion. It has finally caught on a little bit to add multi planar movements into training programs which helps immensely. So if you don't specifically train it, the glute med can get weak. It can also get weak from tight hip flexors. Regardless of the reason, we need to get it back! . So how do you know if you are weak? One of the best ways to tell is to have someone watch you do an overhead squat or just a squat. Weak hips show up if ur knees go in. Another way to tell is to check out some of your running photos. Have you seen one where the hip drops on the opposite side of the leg you're standing on? Weak hips can also show up in flat feet. . If you don't think you are weak, it's still a great idea to add targeted glute med exercises to ur training. Bonus? A lot of them can be done anywhere, without any equipment. . There are so many great exercises for this. I picked 3 versions of fire hydrant for this post. I'm sure you have seen these before. I will add more of my favs in future posts. . 1. Standing banded: Advanced- please don't try this if you are just beginning. This is a progression. It combines balance, coordination, & strength. Good form is essential. . 2. Quadruped: Intermediate- be careful not to sway your back or move your body too much. Be cognizant of what you are doing. It should burn! Add a band to make it harder. . 3. Side lying: Beginner- don't rotate ur trunk. Upper body should be stable. If that is difficult, back up to a wall. Add weight to ur thigh to make it harder. . These ex should burn! Especially if done after ur workout. As always, questions welcomed! #roadrunnersports #physicaltherapy #physicaltherapist #rehab #glutes #runnergirl #physiogirl #workouttips #runningtips #prehab #injuryprevention #runbetter #homegym

[embracingwild]

Do you mind sharing the prehab exercises that you do? I just see so many online that its overwhelming! Thanks for your beautiful soul!

no problem!

- fire hydrants- planks (prone and side)- crab and monster walks with therapy band- single leg glute bridges- lunges- bird dog- split squats- prone plank w/ knee thrust

those are the ones that immediately come to mind!! @splendidly-odd here you go too :) also @busybeerunningfree !

[evercorelife]

Feel Your Glutes- Try these three exercises to strengthen your glutes at home with resistance bands to reduce your risk for knee and hip injuries. ⛹🏻‍♀️ When performing glute exercises, try to focus on using your glute muscles. Sounds obvious, but it’s easy to use your hamstrings since both the hamstrings and glutes extend the hip. Try to relax the back of your thighs and squeeze your booty for each repetition and hold for 3 seconds at the top portion of the movement. 🍑 In the real world, you’ll use both your hamstrings and glutes for many activities, but it’s beneficial to isolate each muscle when doing prehab or rehab exercises if you are trying to target those muscles and reduce your risk for injuries. 🎯 We know it can be hard to feel the glutes during an exercise. What tips or tricks can you share with everyone to “feel your glutes” with a particular exercise? �� (at San Diego, California) https://www.instagram.com/p/CPRiVgRss2k/?utm_medium=tumblr

[physicaltherapistsnyc]

Thank you Julie for the positive review and for choosing Evolve Physical Therapy in #Brooklyn. We are extremely happy that we could help you with your knee issue and achieving your health and wellness goals!!! Need PT? Call- 1-718-258-330 #physicaltherapy #PT #occupational #OT #injury #prehab #sportsrehab #runners #scoliosis #orthopedic #exercise #stretch #fitness #wellness #health #physicaltherapists #Brooklyn #NYC

[notquitereality]

How to Strengthen Elbows: For Injury Prevention and Bigger, Stronger Arms

This post explains how to strengthen elbows against injury. In the process you will build bigger arms and unlock cool new skills! Includes specific exercises and detailed description of elbow anatomy.

Turns out a lot of you guys are pretty injured! After I posted my video on building stronger knees, I was inundated with requests for similar videos tackling ankles, shoulders, hips, and just about everything else. We’ll get there, but I decided to start with how to strengthen elbows; seeing as this is an area that is currently bugging me. See also: How to Strengthen Knees for Rehab, Prehab, and…

[raincityathletics]

[FBB] Details: Pause Squats, Deadlifts, Bench / Row, Aesthetics

The next cycle for the FBB Program is starting this week! It’s currently slated to run for ~8 weeks but if things go well we’ll likely continue these patterns (with some new movements) for the next ~12 weeks. Please keep in mind, this program is written specifically for a group of my athletes who are utilizing SPRT access 1:20 blocks, if you are choosing to follow this program on an [FF] Membership you may not fit the cardio section in.

You can view the full calendar here. 

Always make sure to check the athlete prep notes for additional details, demo videos, loading, and intention of each section!  

MONDAYS - Upper & Lower Push

A1) Pause Squats 

We’ll start with 3 working sets of 5 reps with a 5s pause at the bottom of every rep...

Each week we will progress through heavier loads, and shorter pauses at the bottom 

A2) Curtsy Step Downs 

Starting low & easy, athletes should add height each week if the reps feel good

Focus on control as the goal is stability & re/prehab for all the old broken knees out there (and to avoid more) 

B1) Rear Foot elevated Split Squats 

Best way to improve your squat? Balance out your leg strength! 

B2) Spanish Squat 

A great way to add additional volume on the quads while giving the knees a break

C) Shoulders & Cardio 

A combination of easy pace cardio work, combined with some seated Z-press & overhead holds to work the shoulder / scap mobility & strength 

WEDNESDAYS - Upper & Lower Pull

A1) Conventional Deadlift 

Following a similar template to the [FF] classes we’ll utilize a 10/8/6/4/8/6/4 wave rep scheme moving through the weeks 

There are recommended % in the athlete notes, the goal here is to accumulate volume in the lift NOT to max out until the final week 

A2) Hamstring Accessory 

Prone banded curls and other varieties to hammer the hammy’s alongside programmed hamstring mobility in the days warmup 

B1) Strict Pullups or Foot Assisted 

Will be doing working sets based on single set max reps OR will accumulate volume with foot assisted for those unable to complete a pullup Rx

B2) Single Arm Rows 

Will decrease reps every 2 weeks to allow increase in load - make them heavy but make sure to have a pause at the top of every rep

Pulling vertically & horizontally so we can build those summer body / backs! Lets gooo V-torsos! 

B3) Obliques / Abs

Side bends and a variety of twisting core work

C) Deadlift Accessory & Cardio 

easy paced cardio combined with a booty pump & some unilateral accessory work. Focus on quality of movement.

FRIDAYS - Upper Push / Pull 

A1) Prone Row 

We’ll decrease reps & increase weight every 2 weeks 

One of the best and most underutilized exercises for building the back. Allowing us to move more load than the single arm varieties on wednesday 

A2 & 3) Mobility & Core work 

Starting with rocking tables & single arm planks, we’ll move through some variations on bicep / shoulder mobility combined with core work

B1) Close Grip Bench Press 

Will follow the same rep scheme as the prone rows, decreasing the reps every 2 weeks

B2 & 3) Accessory Work

Starting with some banded face pulls & superman’s, we’ll be looking to create some balance from all the time spent sitting at a desk 

SATURDAY - Chase the Pump

Bonus day! 

For those who complete all 3 days of the programmed work above, come in for the 4th day and hitup Sunday’s [FF] workout which will be all bodybuilding style aesthetics & core work.