Helpful Guides

Written by: Kelsey Downing, PT, DPT The Best Standing Core Strength Exercises When you think of core exercises, you probably think of crunches and planks. Getting down on the floor and repeating the same moves repetitively to get those “six-pack abs”. However, there is a way to strengthen those abdominals without getting on the floor. …

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Rehabbing Shin Splints at Home Medial tibial stress syndrome (MTSS), which is colloquially known as “shin splints” is one of the most common lower extremity injuries, especially in runners and other impact athletes.1 The prevalence ranges from 13% to 35%  in these specific populations.2 The nature of the injury involves microdamage to the Tibia over …

Shin Splints: A Helpful Guide for Home Treatment Read More »

How to Fix Tight Hip Flexors From posture to mood disorders to obesity, the causes of low back pain are often unclear and the diagnosis is usually ambiguous. What is clear, however, is that low back pain is one of the most common health problems around the world, and is one of the major causes …

Tight Hip Flexors – A Helpful Guide of Exercises and Stretches Read More »

Reducing the Fall Risk Every eleven seconds, an older adult is treated in the emergency room for a fall (CDC). These falls can lead to serious injuries, including bone fractures, cuts and bruises, muscle strains or tears, and even brain injuries. Falls can also be fatal in certain circumstances. Even if one is lucky enough …

Fall Risk: Tips to Prevent Falls at Home in the Elderly Read More »

Strengthening Exercises While Using a Walker It has been reported that about 17% of people age 65 and overuse a walker of some sort (CDC). Whether it be used to increase balance or to increase confidence getting around, walkers are commonly used by older adults. While a walker is meant to help with balance it …

Geriatric Strengthening: The Best Exercises With a Walker Read More »

Improving Hip Range of Motion After a Hip Replacement Total hip replacement surgery is a very common procedure with over 300,000 performed annually (1). Most people who require surgery are between 50 to 80 years of age. During hip replacement surgery, damaged bone and cartilage are removed and replaced with prosthetic components made of metal, …

Hip Range of Motion: Tips for Improving Motion After Surgery Read More »

Hamstring Strain One of the best parts of the day is a  good workout or playing sports in everyday life. However, one of the most frustrating injuries that can happen is a sharp pain in the backside of the thigh. Those moments are the start of a potentially long recovery process. Hamstrings are one of …

Hamstring Strain: A Helpful Guide for Self Management at Home Read More »

Strength Training for Runner's Running is a recreational sport that utilizes the coordination of many large muscle groups to propel us forward at an incredibly fast rate, or at least a faster rate than walking. Strength, conditioning, and endurance are all important aspects of being able to squeeze a little extra performance out of training. …

Strengthening Exercises for Runners: A Helpful Guide to Keep You Healthy Read More »

For athletes, injuries can be relatively common through overtraining, or improper form. Often these types of  injuries, such as swimmer’s shoulder, can be avoided if exercises are included that enhance the strength and durability of the muscles used in the shoulder. The shoulder contains a complex muscular group, which makes sense considering the shoulder has …

Swimmer’s Shoulder: A Helpful Guide to Prevent Injury Read More »

Foam Roller Exercises for Low Back Pain Young or old, fit or not, low back pain is a common ailment for all types of people. Sometimes lower back pain can be chronic, other times it can last just a few hours. No matter the type of pain, you don’t need to helplessly bear it. Foam …

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