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Pain While Squatting? Stay movement-specific to address your area of discomfort first. Start in this 90/90 position and work on improving your hip internal rotation at 90 degrees of hip flexion to simulate the squat while maintaining good knee position.

Foot Pain while walking/running! Thanks to the @thedorsiflex for sending out their equipment🙌 Recent evidence supports loading your plantar fascia to help improve your ability to return to walking, running, and other activities. Checkout the use of the @thedorsiflex here to help get to the end-range of the plantar fascia through the incorporation of great toe extension. ACTIVE TREATMENTS > PASSIVE TREATMENTS

Using Balance Equipment for Rehab Outcomes Thanks to @baserpt for sending out the RPT. The use of balance equipment has been demonstrated to be beneficial in rehabilitative settings for individuals with previous lower extremity injury to improve static and dynamic balance (Linens 2016). One study indicated that the use of a balance board improved lateral hop muscular coordination (Silva 2018). The study showed that balance training increased the primary musculature that was responsible for controlling the landing of a lateral hop while minimizing secondary supporting musculature during landing to potentially play a role in safer single leg landing activity. One issue with balance equipment in regards to athletic performance is the topic of specificity. It is difficult to replicate movements that are required of athletes in their sport that are more beneficial to train compared than performing the exact sport movements themselves. To better allow athletes to return to their sport, try integrating sport specific movements into balance training until the athlete is able to perform exercises that are most specific to the sport. References📚: Silva P, Oliveira A, Mrachacz-Kersting N, Kersting U. Effects of wobble board training on single-leg landing neuromechanics. Scandinavian Journal Of Medicine & Science In Sports [serial online]. March 2018;28(3):972-982. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed May 10, 2018. Linens S, Ross S, Arnold B. Wobble Board Rehabilitation for Improving Balance in Ankles With Chronic Instability. Clinical Journal Of Sport Medicine: Official Journal Of The Canadian Academy Of Sport Medicine [serial online]. January 2016;26(1):76-82. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed May 10, 2018.

Baseball Pitchers and Overhead Athletes! Try this loaded progression for overhead athletes to strengthen and build the resilience of your shoulder as it descends into the follow through phase of throwing. Utilize a landmine in the half-knee position to take advantage of the transition from an externally rotated shoulder to internally rotated during the release and follow through phases. #RehabinMotion #MotionMonday

Squatters! Let me preface by saying your body is not fragile, and will not break if you start squatting. Now, have you ever found that you have "weak points" in your squat? This exercise is meant to identify and hone in on those segments of your lift to strengthen them. Knowing this, it is in your best interest to strengthen the movement and prepare it for loading. This maneuver will contribute to building tolerance and making a more resilient squat pattern to allow for appropriate loading with additional resistance through a barbell or other resistance training. #RehabinMotion #MotionMonday

The Soleus Creep Runners🏃‍♂️🏃‍♀️ looking to improve their Running Economy💰!! 🏃‍♂️ Strength Training has been demonstrated to have a beneficial effect on running economy. 🏃‍♂️ As described by a study by Saunders et. all in 2004, "Strength training allows the muscles to utilize more elastic energy and reduce the amount of energy wasted in braking forces". 🏃‍♂️ Specifically, "more efficient mechanics leading to less energy wasted on braking forces and excessive vertical oscillation". 🏃‍♂️ Make sure to incorporate strength training into your workout regiment to stay injury free this summer☀️. 🏃‍♂️ Thanks to @zerenpt for the inspiration for this post! #MotionMonday #RehabinMotion

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