Time is one of the finite resources in life and is reported as the main barrier by individuals who do not reach the national guidelines for exercise minutes each week. Each portion of a weekly exercise program should be evaluated for both health and fitness, as well as, injury prevention benefits. Static stretching consistently...
Ankle stiffness or lack of mobility is common impairment in many patients with lower quarter symptoms including ankle, knee, and hip pain. Limitations at this important joint create compensations up the body, most commonly at the knee, and create dynamic alignment impairments within the lower body. These biomechanical changes may present during walking, stair climbing,...
Flexibility remains one of the most commonly assessed and prescribed areas in health and fitness. A significant amount of time and resources continue to be dedicated to this mode of exercise often at the expense of more valuable areas including aerobic exercise and strength training. Although mobility focused Physical Therapy exercises have their place and...
Lower extremity stiffness (“leg stiffness”) describes the resistance the joints and muscles in your lower body will have to movement when your foot contacts the ground during running. Think of your leg as a spring; the more tightly coiled spring will be stiffer, the more loosely coiled will be more deformable. A stiffer leg is...
Foam rolling is an effective home exercise to improve muscular pain, flexibility, and performance. Our previous blog posts detailed the performance benefits of performing foam rolling either before or after your exercise workouts. Our current understanding of the mechanisms behind these benefits are based on two categories: local circulation and improved stretch tolerance. As our...
Dry needling is a commonly utilized Physical Therapy intervention which targets taught, tender bands of muscle tissue. This effective treatment has been previously shown to reduce muscle pain and improve muscle performance and function. In our Boulder Physical Therapy clinic we commonly see an immediate improvement in muscle length and mobility following the dry needling...
The role of ankle mobility on injury risk and performance has been previously described in our prior blog posts. These posts have described the correlation between a lack of mobility at the ankle and knee injuries including patellofemoral knee pain and ACL injury, as well as, ankle sprains and achilles tendonitis. A lack of ankle...
Shoulder pain is the 2nd most common orthopedic reason patients seek out medical care behind low back pain. Shoulder pain has many causes including lack of mobility, shoulder blade and rotator cuff weakness, but posture is often criticized as a risk factor for shoulder pain. Clinicians and patients believe a poor posture places structures such...
Photo Credit: cyclingweekly.com In a prior post we discussed the prevention, treatment, and prognosis for iliotibial band syndrome. The iliotibial band is commonly injured due to poor running biomechanics (cross over running gait) and muscle imbalances. Specifically, weakness in the gluteus medius and maximus and an overutilization of the tensor fascia lata muscle which connects...
Most of us perform stretching and mobility as a complement to our endurance and strength training. Mobility work clearly has a role in our programs to reduce stiffness, soreness, and improve our ability to move more comfortably through a functional range of motion. Our previous blog posts have described the debates around the roles of...