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    Basic Runner’s Strength Training: Program One

    Audience: Runner's looking to start a simple resistance exercise program who still want most of their time spent running Background You can justify strength training for runners via performance enhancement and injury prevention.  Surprisingly, the evidence for performance enhancement is much stronger than injury prevention.

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  • Hamstring Tendinopathy: Sample Rehabilitation Program Videos

    Audience: Therapists and Patients Purpose: This post is video overview of the sample exercise progression I might advocate for patients (primarily runners) who present with persistent longstanding high hamstring pain. Background Runners, particularly faster runners, will often present with high hamstring tendon pain.  The pain is typically felt where the muscles insert into the bottom bone of the hip (the ischial tuberosity).  In addition to the hamstrings the adductor magnus can often be involved.

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  • Basic Shoulder Movement Videos

    Audience: Patients Purpose: Exercise videos for those doing shoulder rehabilitation Preamble The same exercises or movements can be used with different intentions and to achieve a different goal.  Some possible intentions being: 1. Motion is Lotion - we are moving your shoulder in a manner just to calm down nerves, decrease pain and get that pissed off shoulder happy with moving again.  The amount of weight or resistance is not that important 2. Stress loading - for whatever reason we want to stress your shoulder and shoulder girdle musculature.  You might have some weakness (e.g. prolonged immobility, post surgical) or we wish to increase the capacity of your joint and muscles to withstand load.  Appropriate weight selection, speed of movement and technique is important 3. Motor control - certainly there is some overlap with the previous two intentions mentioned.  But with this intention we might look at trying to change how your muscles work together.  An example, is training both the internal and external rotator cuff during alternating movements.  We are trying to get the cuff to pull the humeral head away from the scapula or just get the muscles happy working together again.  Load or stress is important but so is learning the movement.

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  • Running and hip strength – my response to the Toronto Star

    Audience: Runners and therapists Purpose: advocate hip strengthening exercises   The “core” gets all the press.    But when it comes to running research and injury prevention I would sooner extol the virtues the butt.  The side of the butt to be most specific.   These muscles (gluteus medius/minimus and gluteus maximus) are huge in the […]

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  • Hip Airplane Exercise Pictures

    Purpose: I have found it difficult to find unlicensed exercise pictures of certain exercises.  One of the goals of this blog is to share exercise pictures with anyone that would like to use them.  Most pictures are in jpeg format so they can be inserted into documents that you create.  Below are pictures of a […]

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  • Shoulder Rehabilitation: Minimizing the Upper Trapezius to Serratus Anterior Ratio

    Audience: Therapists [caption id="attachment_155" align="alignleft" width="300" caption="Pushup plus protracted"][/caption] Purpose: I like the idea of quantifying the "dosage" of an exercise.  We can do this with EMG and this post will be part of a larger theme that catalogues the EMG amplitude of various shoulder rehabilitation exercises.  Further, it will also try to justify a number of exercises for their ability to avoid negative loading on the shoulder and promote a possibly optimal way of working the shoulder. Caveat:  This review only looks at a few papers addressing the Upper Traps (UT) to Serratus Anterior (SA) ratio.  Other exercises must obviously be incorporated into a rehab program. Exercises to maximize the Serratus Anterior (SA) to Upper Trapezius (UT) Ratio To simplify: SA = good, UT = bad.  Basically, activation of the SA moves the scapula out of the way of the humerus while too much or too early activation of the UT tends to [caption id="attachment_156" align="alignleft" width="300" caption="pushup plus retracted"][/caption] anteriorly tilt the scapula and decrease the space for humeral movement.  Ann Cools has done extensive work in this area.  Here is a taste of her findings and recommendations.  You may want to consider using the exercises when you have a little scapular dyskinesis on your hands - you may see some medial border prominence of the scap, some winging during arm elevation and the scap can get a little jiggy with arm raising and lowering.

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