The initial stages of the balance, stability, and proprioception phase will be performed through the slow rebuilding of ROM through single-leg movements and will eventually use more advanced dynamic movements, such as jumping and landing mechanics drills.
The focus of this article will put on the importance of the phase following the rehab phase in terms of the rebuilding of stability, strength, and proprioception in knee injuries, such as patellar fractures and ACL tears.
“I’m not the strongest guy in the world, but I might have a run as one of the stronger chiropractors.” elitefts coach and columnist Dr. Jordan Shallow wants to make his mark in chiropractic, education, training, and fitness — and he might be doing just that through his travels and writings.
Whether they know it or not, most therapists and trainers who are following the current injury paradigm are focusing solely on one part of the equation; they are exclusively focused on tissue tolerance, which is essentially a one-dimensional view.
Even the smartest, strongest, and best of us can learn and improve on what we do or how we do it. The journey for strength is all about education and learning, and this is how we continue to get stronger. All of this takes dedication.
It is tough to look back with a clear open mind to see from a different perspective. It is with a clear open mind that I was able to see I did it wrong — and it's not just in terms of my powerlifting career, but my life as whole.
With a bachelor's degree in exercise science, a master's degree, and a doctorate in the works, you think I'd be smart about how I trained. Well, think again! I've spent most of my life training like an idiot. Don't make the mistakes I did. Learn from them.
It's said a person is only one injury away from ending your sports career. When dealing with that kind of injury, we often neglect how it affects our minds, which are almost just as easy to break as our bodies.
Oh, lordy, are you over 40? Sure, you might not feel like 40 most of the time (or all of the time), but you need to remember you're not a 20-something anymore, so you can't be training like one, either. Back to the question in the title... Yes.
I could write a big article covering every detail about physical therapy and strength coaching, but I’ve chosen to spare your computer screen space and discuss the most important topics about what physical therapy school taught me about being a strength coach.
A few weeks ago I blogged about how I was mistakenly looking for a one-size-fits-all approach to dealing with my injuries, and my circumstances are different. But with the help of four friends (and my wife), we came up with a BAMF program. Here it is.
This isn't a hickey from your teenage years; the kind of hickey I'm talking about is created from a recovery modality known as "cupping." Does cupping work, or is it just a fad that could leave you bruised and broken? OK, it DOES leave bruises, but broken? Not so much.
When I started adjusting patients, I liked the sound of popping. I was really attached to it. But if you're just trying to hear that "pop," you might end up hurting someone for something that might not have been necessary in the first place.
Tendon injuries suck. The healing process for tendon injuries is slower than it is for muscle tears. If you ended up rupturing your tendon, you may require surgery. But there are still some things you can do in terms of rehabbing certain tendon injuries...
We’re starting to see more and more bone injuries. We’ve seen it in powerlifting, where all of a sudden, if someone, especially younger lifters — they don’t have enough time to lay down that bone properly — I’ve seen bones actually snap. That's why recovery is so important.
Two years ago, I injured myself at a meet. The pain was so bad I nearly pulled out of the meet. After talking with some experts, I decided to hop into the APF Nationals without a weight cut and with a quick prep. Let's just say it's good to be back.
The biggest thing you need to take away from muscle tears is that the healing process is largely chemically based and physiologically mediated in order to remedy the mechanical disruption and restore (again) mechanical strength.
This life we live is comprised of sheep, and it is also comprised of shepherds. Followers or leaders. The flock goes where it is directed. Shepherds set the course for the journey. Are you part of the flock? Or are you a shepherd? Are you a serious powerlifter or not?
I’m not going to lie, I’ve had a number of injuries through my training, but Dave was right: groin injuries are a different beast, and the nature of the beast is going to depend more fully on what actual tissue was affected.
In this episode of Table Talk Podcast, Dave Tate and Dr. Ken Kinakin talk about a variety of lifting-related injuries, working around and preventing said injuries, the Society of Weight-Training Injury Specialists, and more.
People with similar issues can respond differently to the same treatments, so having multiple solutions is a great way to increase the likelihood of success. As for arguing about different solutions with experts on the internet? Not so great.
Do not settle on one fix and rely on it. Instead, rely on multiple exercises and this simple formula: more muscle used = more stability = more strength. Considering your lower abdominals, here are two exercises to try.
Soft tissue therapy is an undeniably important aspect of the rehab process of Femoro-Acetabular Impingement, but there's a commonly overlooked aspect as well: the iliotibial band, or IT band, which is often a major player in the cause of FAI.
Autoregulation is about being able to gather as much information as possible to assess the current situation and knowledge. Once you know that, you can apply this knowledge to autoregulate your training... but you'll need to learn a couple of skills first.
With all of his credentials, it’s no wonder Dr. Ken Kinakin has been a speaker at elitefts seminars — and he’ll be taking up the role again for the upcoming 2019 Strong(er) Sports Training and Success Summit. Here are the topics he'll be presenting on.
Have a lat activation issue? So does elitefts athlete Joe Sullivan. After getting the green light from his physical therapist (and thinking like an athlete even though he's a self-proclaimed "dumb weightlifter"), he's working on some isolation exercises, like the quadruped row.
I believe the most important role of a strength and conditioning coach is to create programs that minimize the risk of injury. Armed with knowledge from a study on rugby injuries, I wrote a program that focuses on strengthening injury-prone areas. Here's what I came up with.
There's a sweet spot where stressors are present as motivating and growth factors but not too much to where athletes become chronically sympathetic, causing a cascade of performance-altering events. This spot is called autoregulation.
Understanding the warning signs and red flags of injury are paramount to successfully pushing your body to the brink without derailing due to injury. So what signs did our example athlete miss in the previous article?
While many coaches preach "do extra" before and after in order to perform arguably the most valuable aspect of group programming, your clients do not need to show up early for class or stay late to accomplish this.
If you are looking to move up the ranks then extra workouts are the way to add extra volume, bring up weak muscle groups, and improve your general physical preparedness, mobility, flexibility, and body composition.
Once you’ve started the waiting game and it has sunk in you’re out of training for a while, there are definite ways to set yourself up for success. This is something I'm currently experiencing myself after tearing the adductor longus tendon from my pelvis.
Years of pushing his body to the limit has left Dave with two hip replacements, numerous shoulder surgeries, more injuries than he can recall, constant daily pain, and restricted movement. It's time for a change.
Dave LaMartina is one of the hardest working lifters I've met, and has proven over many years that he is willing to train through just about anything. After significant injury led to him stepping off the platform, he reached out to me, and this is how he came back.
If you anticipate an extended period of time off, there are lots of things you can do right to avoid common mistakes. Your goal should be to come back stronger and tremendously benefit from time away from heavy weight.
We've worked on several components separately but this exercise brings them together: first getting into the left hip, then finding neutral, and then breathing and bracing while in this proper position.