THE COPENHAGEN ADDUCTION EXERCISE The Copenhagen adduction exercise is one of the most effective prehab and rehab exercises for adductor strains and injuries. Poor hip adductor strength is a significant risk factor for sustaining an adductor injury (Ryan ewt al., 2014), and this muscle group is often forgotten when it comes to lower body strength […]
STRETCHING VS. STRENGTHENING “I’m always getting injured…”“It’s because you never stretch!” Let’s modernize that exchange a bit, shall we? “I’m always getting injured…”“It’s because you don’t lift!” If you’ve ever heard the advice to stretch before playing sports or exercising, you might be thinking back to the days when your dad, uncle, or granddad (or […]
THE GLUTE MUSCLES & HAMSTRING INJURY RISK Down-regulated gluteal muscles (when people have a hard time activating or feel their glutes) is an extremely common clinical finding that increases the risk of a number of injuries – one of them being hamstring strains. The gluteals are the primary hip extensor, and when there is poor […]
BACK PAIN IN A NUTSHELL Did you know less than 10% of lower back pain is caused by serious or specific conditions like cancer, fractures, or disc prolapse? That leaves 90% of back pain with no clear structural cause—meaning it’s non-specific. Non-specific lower back pain (NSLBP) isn’t about damage; it’s about sensitization of the area. […]
THE CORRELATION BETWEEN IMAGING AND SYMPTOMS IN TENDINOPATHY Imaging results (x-ray, MRI, CT and ultrasound) in general correlate very poorly with an individual’s reported symptoms. Tendinopathy is a great example of this. A pathological tendon found on imaging (with an MRI/US reporting tendinosis, degeneration, disorganization of fibres or intratendinous tears) is purely a RISK FACTOR […]
FEAR AVOIDANCE & CHRONIC PAIN One of the leading causes of chronic pain is fear avoidance – which is literally fear of movement and exercise due to pain and discomfort. Individuals are hesitant to exercise (particularly to lift weights), falsely believing that they may do further damage to pre-existing injuries. The vast majority of the […]