The standing row is an excellent exercise to develop strength and stability in the upper back, shoulder, and arms. In addition to the standard standing position, individuals may choose other positions including using TRX straps or a bar to increase the demands on the upper body and core musculature. A recent article examined the recruitment...
In previous posts we have discussed the association between our intrinsic (core) foot strength and foot function during walking and running. The research has identified a link between weakness and atrophy of these muscles and the development of chronic conditions such as heel pain and plantar fasciitis (fasciosis). This atrophy is most pronounced in those...
Knee arthritis is a common, costly condition affecting a large percentage of middle aged and older adults. Physical Therapy remains the gold standard of care for knee arthritis due to its’ ability to delay or prevent the need for a total knee replacement. One of the foundations of Physical Therapy care includes strength training for the...
The hamstrings are an essential component of the posterior chain of muscles stabilizing our back and legs. Despite the hamstring’s importance, length, and strength production they remain a commonly injured muscle seen in our Boulder Physical Therapy practice. Our previous post described the importance of using different exercises to target the top and bottom portions...
Eccentric training involves a focused, slow muscle contraction in which the muscle lengthens. For example, as you lower a weight from a bicep curl towards the floor the muscle simultaneously contracts and lengthens. Eccentric contractions have been discussed in this blog for their ability to heal injured tendons, restore flexibility, and strengthen weakened muscles. New...
The deadlift remains one of the best exercises to target the posterior chain of muscles spanning from the shoulder to the foot. This chain of muscles is key for strength, power, and stability of the lower quarter joints. We commonly see weakness throughout this chain of muscles in our Boulder Physical Therapy practice among patients...
In a prior post we discussed the impact of sleep deprivation on athletic performance. As our schedules become busier we often cut back on sleep to complete our to do lists each day. Although helpful in the short term for productivity, cutting back on sleep hurts our recovery and gains from exercise. Research also highlights...
The hamstrings are a group of 3 muscles running from the pelvis to the back of the knee. These muscles are an essential component of the posterior chain improving lower back, hip, and knee stability. In our previous posts we have discussed the importance of developing these muscles for injury prevention and sports performance. Specifically,...
Running is one of the most popular forms of exercise due to its’ accessibility, low equipment cost, and health benefits. As running’s popularity continues to grow, unfortunately so do the number of runners who miss a training session or competition due to injury. These runners are not alone; as research has reported up to 90%...
It seems there is not much eccentric exercises cannot do between healing injured tissue, improving mobility and strength, and now possibly contributing to muscle size. We have long known muscles gain the majority of their strength after training because of the eccentric or lowering portion of any lift. Athletes who skip or speed through this...
