Foam rolling has become a popular exercise intervention used to improve sports performance, accelerate recovery from workouts and training, and decrease muscle pain and tightness. Previous research has utilized 2-3 bouts of 60 seconds along major muscle groups in the lower body including the quadriceps, hamstrings, and calves. One component of the exercise prescription which...
Athletes have always sought remedies and treatments which accelerate their recovery from workouts. Optimal recovery allows for higher training intensities and in turn better performances during their sport of choice. Delayed onset muscle soreness (DOMS) is one of the most common reasons athletes struggle to reach a desired training intensity during a subsequent workout. Successful...
Photo Credit: Scott, A. CMAJ. 2011. Mead, M. Transl Sports Med. 2018. Tendon injuries have previously been diagnosed as tendonitis and were believed to be marked by an inflammatory process in the tissue. Our current knowledge on these injuries has been improved by a better understanding of the disease process behind tendon pain. Current research...
The gluteus maximus is an essential muscle for daily and recreational activities, but is often found to be weak among patients with musculoskeletal pain. In our Boulder Physical Therapy practice we frequently find hip weakness among patients with low back, hip, knee, and ankle pain. Improving gluteus maximus strength improves movement patterns, dynamic alignment, and tolerance...
The least injured and best performing runners training programs include both strength and sprint training. These complementary training programs reduce injury risk and improve running performance among trained distance runners. These programs target a different energy system in the body and have been shown to improve time to exhaustion, running time, and running efficiency compared...
When I first started seeing athletes in the early 2000s we often placed athletes in cold baths in an attempt to both reduce post workout soreness and facilitate recovery. Since this time we have moved toward more active recovery strategies including aerobic exercise, corrective exercise, static stretching, and foam rolling. A new study examined the...
Dry needling is a commonly utilized Physical Therapy intervention which targets taught, tender bands of muscle tissue. This effective treatment has been previously shown to reduce muscle pain and improve muscle performance and function. In our Boulder Physical Therapy clinic we commonly see an immediate improvement in muscle length and mobility following the dry needling...
Performing traditional strength training movements with an added component of instability has long been know to change the recruitment of muscles. The unstable nature of the exercise enhances position sense (proprioception), balance, and joint stabilization during each repetition. Previous research recommends using stable surfaces and exercises when the goal is optimal strength and power development. ...
Hip impingement or Femoroacetabular Impingement is a common condition among athletes caused by abnormal contact within the hip joint. Contributing factors include structural changes in the ball (Cam lesion) and/or socket (Pincer lesion), as well as, weakness in the hip musculature. The powerful glut muscles act as both movers and stabilizers of the hip joint. ...
Risk reduction programs in sports have been shown effectively reduce sports injury. In particular, the research on knee injuries, including ACL, in soccer have shown dramatic reductions in injury rates. These programs, often designed and implemented by Physical Therapists, include exercises designed to improve an athlete’s strength, balance, coordination, and agility. Research shows these programs...