Eccentric Strengthening of the Posterior Chain Muscles
The single-leg dead lift is one of our favorite exercises for beginning eccentric strengthening of the posterior chain muscles of the hip. Here are some tips to make sure you’re performing this correctly.
- make sure you keep the leg you’re standing on relatively straight, but do not lockout the knee.
- hinge at the hip and maintain a straight line between your head, back and leg.
- bend forward to what is comfortable for your body.
Is this easy? Add some weight to make it more challenging, but make sure you never feel the work in your low back.
ACL Reconstruction Surgery
Have you recently had ACL-reconstruction surgery? A recent study published in Sports Medicine found that knee flexion motion and internal knee extension moment are smaller in the surgical limb during running. Our therapists specialize in rehabilitation post ACL surgery, and can help you return to running with the most current evidence-based practice. Follow this link to learn more about the study.
Pairot-de-Fontenay, B., Willy, R.W., Elias, A.R.C. et al. Running Biomechanics in Individuals with Anterior Cruciate Ligament Reconstruction: A Systematic Review. Sports Med 49, 1411–1424 (2019). https://doi.org/10.1007/s40279-019-01120-x
Achilles Tendon Pain
Have you been dealing with Achilles Tendon pain that is recent, or has been sticking around for a while? Recent studies looking at tendon health have shown that progressive loading is one of the best things that you can do. Here is an example of an exercise that you can try to initiate appropriate loading of that Achilles, and adding weight as you are performing this is even more beneficial. Our therapists specialize in progressive loading, and utilize current evidence based practice to get you back to doing what you love. Call us today to schedule an appointment with one of our incredible therapists to discuss more interventions to help with Achilles tendon pain.
Meet Cayden Napierala – welcome to our physical therapy team!
Meet our newest therapist Cayden Napierala PT, DPT. He comes to MBJ with extensive experience in working with overhead athletes. Cayden enjoys working with post-surgical, orthopedic and sports injury populations and specializes in overuse injuries. Welcome to the MBJ PT team Cayden, we’re excited that you are here!