Category Archives for Anatomy and Injury Info

Pec Minor Release

Many people don’t realize that the “pecs” are composed of two different muscles: the pectoralis major and pectoralis minor. Pectoralis major is bigger and more superficial, while the pectoralis minor is deeper and a little smaller. That said, both of these muscles have very important roles for our upper body movement and strength.  However, like most […]

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Golfer’s Elbow vs. Tennis Elbow

Golfer’s elbow and tennis elbow are two very common ailments of the elbow. While they are common, they can also directly interfere with daily activities and lower your overall quality of life, particularly if any sort of chronic pain is present. If you don’t play golf or tennis, unfortunately, that doesn’t mean you are out of the woods just yet. These are terms used to describe their associated conditions in a more understandable manner, and the names come from the fact that those activities can place you at higher risk for developing the condition.

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How to Strengthen Your Knees to Reduce Knee Pain [13 Exercises]

Photo by Kyle Kranz​ Quick Navigation Breakdown of Common Knee-Related Injuries and OsteoarthritisJumper’s KneeLigament Sprains and TearsOsteoarthritis (OA)Runner’s KneeThe Dos and Don’ts of Treating PainIf You Are Experiencing Knee Pain: Do NotIf You Are Experiencing Knee Pain: Do A List of Exercises to Strengthen Your Knees and Avoid InjuryBridgeGlute-Ham RaiseHalf SquatsHeel Cord StretchHip Abductions and AdductionsBody Weight […]

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25 Exercises to Fix Bad Posture In A Few Minutes A Day

Table of Contents Quick Navigation Lower Body Mobility and Core Exercises (5 Minutes)Pelvic TiltDynamic LungesSingle Leg Bench LungesSingle Leg LiftLying Leg RaisesGoblet SquatsUpper Body Mobility Exercises (5 Minutes)Wall SlidesShoulder DislocatesTable MakerT Spin RotationT-Spine Extension – Foam RollerDownward Dog to Upward DogStretching and Yoga Exercises (8 Minutes)Cat Cow PoseBird DogHip Flexor StretchFrog Stretch: Groin/Hip Adductor StretchLateral […]

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Gluteus Medius Isolation Exercises

Have you been experiencing hip or knee pain due to osteoarthritis or a history of injuries? If so, you’re not alone. In fact, hip and knee pain and stiffness are extremely common, and while there can be many different causes to courses of treatment, one of the most reliable structures to target is the gluteus medius muscle. This muscle starts on the side of your butt and crosses over the side of your hip joint. Its main action is hip abduction, which is kicking your leg out to the side, but functionally, it has many more roles that can be considered just as important, if not more important. We will break everything down below.

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Stages of Tissue Healing

If you have ever injured yourself, you may understand that there are different stages int he healing process, especially if you ever had to deal with setbacks and re-injury. Furthermore, you may have wondered why the doctor or physiotherapist either limited you or pushed you to do certain exercises at certain times. Understanding the healing process in general can actually facilitate your recovery, as you may have a better idea of why certain advice has been given to you, and you may also be able to better identify when you need to be cautious and when you’re good to go.

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Ankle Strengthening Exercises for Soccer Players

Quick Navigation What Is An Ankle Sprain?What causes an ankle sprain?How common are ankle sprains in soccer?What to do if you sprain your ankle1. Rest2.Ice3. Compression4. ElevationShould you tape your ankle?Which ankle strengthening exercises should you do?First-stage mobilization (day 2–12)1. Active dorsal and plantar flexion:2. Stretching the calves:Late-stage mobilization (day 12–42)1. Calf raises:2. Activating the […]

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What are the Rotator Cuff Muscles?

The term “rotator cuff” is used a lot in the context of sports and shoulder injuries. The reason for this is the prevalence of which the rotator cuff is involved in shoulder injuries. It is a common site of irritation, acute trauma, and overuse/chronic conditions. In fact, it’s actually quite difficult to sustain a shoulder injury without any involvement of the rotator cuff at all, and this is the reason we would like to explain the rotator cuff muscles in a little more detail.

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What is Sciatica?

The term sciatica is ever-evolving. Typically, it includes a variety of conditions that all relate to the sciatic nerve. Generally speaking, sciatica is associated with pain or other symptoms that radiate down the leg along the sciatic nerve. While this is pretty much correct, there are many fine details that could be worth knowing, particularly if you are concerned whether or not you have sciatica.

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