In our previous posts we discussed how patients and athletes can utilize strength training to both improve strength as well as their flexibility. Recent research continues to show strength training a muscle through its’ full range of motion is more effective than static stretching for flexibility gains. This research has refuted a commonly held belief...
Photo Credit: cyclingweekly.com In a prior post we discussed the prevention, treatment, and prognosis for iliotibial band syndrome. The iliotibial band is commonly injured due to poor running biomechanics (cross over running gait) and muscle imbalances. Specifically, weakness in the gluteus medius and maximus and an overutilization of the tensor fascia lata muscle which connects...
Photo Credit: Rollrecovery.com The warm up is an essential element of any strength and endurance training session. Starting your workouts with a proper warm up prepares your body for the upcoming demands of exercise, improves performance, and reduces your risk of injury. In prior decades, warm ups consisted of brief aerobic activities followed by static...
Most of us perform stretching and mobility as a complement to our endurance and strength training. Mobility work clearly has a role in our programs to reduce stiffness, soreness, and improve our ability to move more comfortably through a functional range of motion. Our previous blog posts have described the debates around the roles of...
In our prior posts on injury prevention in sports we have highlighted the importance of training volume management, balance training, and strength training. Of all the training options, strength training is the most important due to its’ ability to cut an athlete’s risk of injury in half. Despite the evidence many healthy athletes focus a...
Foam Rolling is gaining in popularity due to its ability to accelerate recovery, treat sore and painful muscles, and improve flexibility. Within the leg, ankle stiffness or reduced flexibility is commonly found in the ankle. This loss of motion prevents the leg bones from properly moving over the foot during walking and running. These changes in...
Ankle mobility is essential for both daily walking tasks as well as higher level athletics and sports participation. In our Physical Therapy practice in Boulder we see a loss of dorsiflexion, bending, among athletes with lower extremity injuries and conditions. A lack of ankle bend, dorsiflexion, has been associated with many conditions including heel pain, plantar...
I would imagine the foam roller is slowly taking the place of the exercise ball as the most common piece of exercise equipment in people’s homes. Its’ low price and versatility for both exercise and self treatment make it very popular among clients and patients alike. The foam roller is an effective piece of equipment...
Eccentric exericise, where our muscles contract and lengthen, is an essential part of any exercise program. Its benefits of strength, flexibility, and injury prevention are well known in the literature and have been discussed on our prior blog posts. Eccentric exercise as pictured above has a unique stimulus on the structure of the muscle and...
Hydration, electrolytes, salt and pickle water are all common internet solutions for muscle cramping. These remedies are based off the assumption that muscle cramping is secondary to imbalances in electrolyes (potassium, sodium) or hydration levels. In particular, when athletes are dehydrated there is a decrease in the water content, concentrating many elements in the bloodstream...
