The Prehab Guys

STAYING STRONG AFTER SURGERY/IMMOBILIZATION Being stuck in a boot or cast after an injury or surgery is no excuse to not move. It is actually quite the opposite, now is the time to take extra care of the rest of your body! While it is imperative to protect the integrity of the injury/surgical site and allow for proper tissue healing, we can still maintain the strength, range of motion, and health of muscles and joints above and below the area! This article will cover some of our favorite lower extremity exercises to do while immobilized or non-weight bearing to help keep you staying strong after surgery or an injury. As always, check with your orthopedic surgeon and/or physical therapist to determine which motions and exercise are the right ones for you! https://buff.ly/2B11fbQ #TPG #ThePrehabGuys

SHOULDER INJURY PREVENTION PROGRAM FOR THE OVERHEAD ATHLETE Read the full article: https://buff.ly/2Q6BETk Are you an overhead athlete looking for a shoulder injury prevention program? This article will highlight some of the exercises and programming from a 7-month, 3-phase overhead shoulder injury prevention program. This program was designed for in-season handball players, however, these principles will apply for any overhead athlete. #TPG #ThePrehabGuys

SHOULDER IMPINGEMENT REHAB According to the CDC, the Shoulder is the second most commonly injured site after the low back! The most common area of impingement is under the acromion, hence the term subacromial impingement syndrome. When rehabbing this issue it is imperative to start with the basics before you do the fancy exercises you see on instagram. Here are 4 exercises that will address scapula and glenohumeral joint (shoulder) stability!... These exercises will rotate between anterior and posterior dominant exercises. Oftentimes in the clinic I will pair the first two and second two exercises as supersets! Exercises shown here include: 1 Supine Serratus Scoop - Band 2 Brueggers 3 Row - External Rotation, Band 4 Push Up Plus Which of these is your favorite?! [] Shoulder aches and pains often get neglected until it’s too late, turning a minor fixable ache into a potential chronic pain and debilitating issue. Using the latest evidence-based research and our clinical experience, we have pioneered a very safe and effective Shoulder [P]Rehab Program, visit https://bit.ly/33oswDQ for more!

SIX WEEK CORE TRAINING PROGRAM FOR STRONG ABS Check it out at https://buff.ly/2B4NTdC In this article, you will learn a six-week core training program that is supported by research to increase passive core stiffness. As explained by the great Stuart McGill, improving core stiffness can help with the ability to transfer force and can enhance the amount of load the spine can handle. Both of these attributes can improve an individual’s athleticism and overall performance with any task! #TPG #ThePrehabGuys

EASY HIP MOBILITY EXERCISES It’s all in the hips! It’s all in the hips! Take care of your hips and your body including your low back, your pelvis, and your knees will forever thank you! If you are feeling stuck in your movement patterns (or in your work chair for that matter) or your hips are constantly feeling stiff, it's time to restore movement and earn happy healthy hips! The hip joint is the key to foundational movement. There are 27 muscles that cross the hip joint and... there are many other muscle groups above and below the hip joint that affect overall hip function. With that being said, you have to be comprehensive with your exercise selection in order to get your hips moving better! The best part is it doesn’t have to be complicated. In this post you’ll learn a handful of exercises that you can do all in the same place, on the ground! Getting your hips moving in all 3 planes of motion is so important for hip health! Spend 5-10 minutes doing this stuff daily and you’ll reap the benefits! Looking for more exercise guidance?! Check out our recently launched hip mobility overhaul program that includes 8-weeks worth of guiding exercise programming! https://theprehabguys.com/program-hip-mobility-overhaul/

MORTON’S NEUROMA OUCH! Pain in the ball of your foot when you step down, walk, or run? Feel like there is a large pebble or rock in your shoe? Have stubborn pain on the bottom of the foot that just won’t go away? You may be experiencing a common, yet often undiagnosed condition called Morton’s neuroma. Morton’s neuroma is a benign, yet very painful condition that occurs when a nerve running in between your toes gets irritated or compressed and starts to cause discomfort. F...or more information check out our latest blog on this topic: https://theprehabguys.com/what-is-mortons-neuroma/ What causes Morton’s neuroma? There are a few potential causes for the pain caused by this condition, including: Wearing high heels Tight shoes or boots Repetitive activity over time But, good news! Conservative treatment is thought to be effective in 80% of the population to calm down the pain from Morton’s neuroma! A few treatments include: Physical therapy - a PT can help you with exercises and stretches for your ankle and foot, as well as soft tissue work to calm down inflammation Cortisone injections Fitting for more supportive footwear Written by instagram.com/taryndpt

FIX YOUR RHOMBOID PAIN - Watch the full video on our YouTube channel at https://youtu.be/xMfhoFx2yN0! Are you dealing with a nagging discomfort in between your shoulder blade and your spine? No matter how many stretches you do, or how much time you spend foam rolling it, does it still persist? Pain in this area often gets labeled as a rhomboid issue because it is a relatively superficial muscle that you can appreciate from any anatomy chart. However, how to fix rhomboid pa...in sometimes may actually have little to do with the rhomboids. In this video, you'll learn the ultimate secret of how to fix rhomboid pain by taking a look at a very specific movement...thoracic rotation! Rhomboid pain is labeled as pain in between your shoulder blade and your spine (interscapular pain) that can even refer up to the base of your neck or down the middle of your back. It is often described as a nagging dull ache or pain, pressure, knifelike, pulling, or even a burning sensation (is that really rhomboid pain? Food for thought). Just because you're dealing with discomfort in between your shoulder blade and your spine doesn't mean we have to point the finger at the rhomboids every time! To fix rhomboid pain, we need to take a look at and consider all of the other anatomical structures in the area. If there was only one movement assessment I had to pick when it comes to evaluating interscapular pain, I'm going to look at thoracic rotation mobility. Poor thoracic rotation mobility can wreak havoc on the body and can definitely refer pain and discomfort to the rhomboid region. Poor thoracic rotation mobility is often coupled with poor scapular mobility/stability, which only contributes to the issue more! I have found that simply improving thoracic rotation mobility can improve interscapular discomfort. Be sure to watch the full video on our Youtube Channel at https://youtu.be/xMfhoFx2yN0 to learn not just how to assess, but also how to improve thoracic rotation mobility and potentially fix rhomboid pain!

WHY DOES BIG TOE EXTENSION MATTER Tag someone that needs better foot hygiene! Would you ever have thought that something so miniscule as big toe (metatarsophalangeal AKA) MTP mobility could plague your athletic career... This is an often overlooked impairment and oftentimes leads to compensations including: Excessive knee flexion (bending) Excessive supination/pronation Decreased Hip Extension Here are a few different exercises to help improve big toe mobility! You want to make sure you have at minimum 60 degrees of great toe extension! Your body is focused on task completion however this doesn't mean that your body is movement with ideal movement mechanics. Your body is smart and it will take the path of least resistance. To minimize compensations make sure to improve your big toe extension! During gait, as we push off our big toe extends. The extension draws our plantar fascia taut, effectively stabilizing the foot through what’s termed ‘the windlass mechanism.’ The benefits of a stable foot at push off are fairly obvious. Stability at push off gives you a rigid lever in which to generate large amounts of force. If our big toe lacks extension, not only will our foot lack the stability needed at every push off, but something up the chain (i.e. the foot, knee, or hips) will compensate for this lacking flexibility! Your big toe can potentially lead to big problems! A study by Rathleff et al. 2015 comparing high load strength training to stretching for plantar fasciitis reported superior outcomes (pain & function) with high-load strength training at 3 months follow-up compared to plantar-specific stretching alone. This specific treatment strategyknown as high-load strength trainingmay stimulate an increase in collagen synthesis, encouraging normal tendon structure in addition to fascia being able to tolerate load. Additionally, this exercise facilitates an increase in dorsiflexion and intrinsic foot strength. The Foot & Ankle aches often get neglected until it’s too late, turning a minor fixable ache into a potential chronic pain and debilitating issue. Using the latest evidence-based research and our clinical experience, we have pioneered a very safe and effective Foot & Ankle [P]Rehab Program, visit link in bio for more! https://bit.ly/33ovOaa

NEW YOUTUBE EPISODE Episode 42 - Fix Your Backswing With These Exercises Check it out at https://buff.ly/3qYfE0J... In this video, we are going to focus on exercises to fix your backswing. To be more specific, we are going to show you our favorite mobility exercises to target the most common body regions, that when limited in how well they can move, can and will affect the backswing position. #TPG #ThePrehabGuys

IS PAIN ALL IN YOUR HEAD? Pain is an output from the brain 100 percent of the time, the common takeaway is this means the experience of pain is "all in my head"! Is this true? The brain is necessary for the output of pain, however, is insufficient in creating the pain experience all by itself! Better said by Manzotti et al 2016, In all known cases, neural structures are involved, but so are bodies, the environment, stimuli, tissue damage, past and future behavior, and so...cial interactions." Learn in this article how these factors play a role in the creation of pain, why pain is more complex than being All in your head, and why the term Bone-on-bone is inaccurate and needs to be thrown out!!! https://theprehabguys.com/is-pain-really-all-in-your-head-/ Article & Post by: Dillon Caswell