https://www.drcsportsmed.com/conditions-treated daily 0.75 2020-04-09 https://www.drcsportsmed.com/faqs daily 0.75 2020-04-07 https://www.drcsportsmed.com/strength-training-for-runners-overview daily 0.75 2020-11-17 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586392015941-ZT09PYV6WAYH21NVDN18/ATL%2BHalf%2B1.jpg Overview Combing my background as a physical medicine and rehabilitation physician and USA Track and Field Level 1 coach, I have organized a series of exercises targeted at injury prevention and return to running after injury. The goal of these exercises is to improve mobility, stability, strength, and neuromuscular control to maintain healthy running. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586392579994-O92S72O6UZIZV9DX5BTN/Kneeling+Hip+Flexor+Stretch+%28side%29.jpeg Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586392746648-TL2W9SX4CUOQH83802VM/Swiss+ball+super+planks+2.jpeg Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586392680129-8XL5QBP9L2KYMG1I9FU7/Sling+Archer+Bridge+Press+1.jpeg Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586392862976-KFPGOMKYOTEWBAWRX6PX/Sling+Back+Lunge+1.jpeg Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586392794548-WE95A5YJ903MOE6G7EL0/Landmine+Single+Leg+Deadlift+2.jpeg Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586392937872-60LWX7D77WQY5CMW7KUW/MOBO+Twist+1.jpeg Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586393022663-B2X1CV3GVZJRR5YY2D7E/fullsizeoutput_241f.jpeg Overview https://www.drcsportsmed.com/home daily 1.0 2025-02-23 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1605062850604-XVQLB33N7VBRBTU63R2C/RW.jpg Home Featured in Runner’s World Magazine September 2020 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/8735f403-1f8c-4153-9ad2-d911364b5f4d/Helen+Obiri.jpg Home https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/ae7504b9-076b-43d0-a8f1-60f9c19fd375/Sara+Hall.jpg Home https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/f98380db-7690-4546-ad23-1619c955c753/Gwen+Jogensen_2016+Rio+Olympics_signed.jpg Home https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/81e9d5bd-2ba6-4f5b-ac00-09a7feab404c/Chelsea+Sodaro_Kona+Ironman_signed+Championships+2022+2.jpg Home https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/9d2f383d-1317-41a7-858f-dbefc70e55d5/Taylor+Knibb_Ironman+Boulder+2022_signed.jpg Home https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/0ec14441-97a2-4994-a8e0-27abd3dfb980/Alicia+Monson_2020+Tokyo+Olympics+10k_signed.jpg Home https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/a19b628f-a1f0-483c-83f5-df9948494f36/Parker+Stinson_25k+US+champtionships.jpg Home https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/82199461-da26-43c9-b898-952235148fdd/Matt+Hanson_Ironman_signed.jpg Home https://www.drcsportsmed.com/calcific-tendinopathy daily 0.75 2020-04-09 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1585956692882-YG1TYWWA1AMCDBBE951M/USG+aspiration+and+lavage.jpg Calcific Tendinopathy - Ultrasound-guided aspiration and lavage Ultrasound guidance can be used to accurately and reliably localize calcifications. Ultrasound-guided aspiration and lavage is a minimally invasive procedure that can be performed in the office with a local anesthetic. Mechanical fragmentation and lavage of the calcium deposit is performed using a needle and sterile saline-filled syringe. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1585957072279-C4MFT97IB4AYTERJ3LV2/1+month+post-calcific+aspiration+and+lavage.jpg Calcific Tendinopathy - Outcomes Ultrasound-guided aspiration and lavage of calcific shoulder deposits provides an efficacious therapeutic modality for treatment of symptomatic calcific tendinosis and provides an alternative treatment option for patients (note complete resorption of calcium deposit in this patient at 1 month following procedure). https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1585956396464-OYD0A0TY331H9WLC7Q3B/Calcific+Tendinopathy+%28initial%29.jpg Calcific Tendinopathy - What is calcific tendinopathy? Calcific tendinosis of the shoulder is a condition characterized by the deposition of calcium hydroxyapatite within the tendons of the rotator cuff. Individuals between 30 and 60 years old are most commonly affected. Common symptoms include shoulder pain with activity or at rest and restricted range of motion. https://www.drcsportsmed.com/platelet-rich-plasma-overview daily 0.75 2021-01-20 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586044219236-67TYPIC20S6DKLMGY19U/Rotator+cuff+PRP+injection.jpg PRP Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586039274632-BQITVPTH7B5ZQDVT1MXD/IMG_5402.jpg PRP Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586012438234-92SZPLL7QTHZYQ20D58P/20171215_112032.jpg PRP Overview https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586271234836-EY7PTZNWAGSSA8XVT4A9/Phases-of-wound-healing.jpg PRP Overview - Phases of healing after PRP Inflammatory phase (Day 0 - 14) During this phase, there may be a temporary increase in pain. Tissue protection and immobilization may be required to avoid disruption to collagen deposition and cross-linking. Proliferative phase (week 2 - week 6) Early range of motion and light activity may be resumed to prevent deconditioning. However, more strenuous activity should be avoided. Maturation phase (week 6 - week 12+) Normal tissue integrity is gradually restored. Progressive strengthening continues until returning to prior level of function. Reference: Mautner K, Malanga G, Colberg R. Optimization of ingredients, procedure, and rehabilitation for platelet-rich plasma injections for chronic tendinopathy. Pain Management. 2011. https://www.drcsportsmed.com/advanced-ultrasound-guided-procedures-overview daily 0.75 2020-04-09 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586353147905-LQ7H2672YY7XS0XRPCKF/GHJ+distension.jpg Overview Ultrasound-guided glenohumeral joint capsule distension https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586460318089-OK84A1OVKNHU4YPN7764/Patella+Tendinosis.jpg Overview Ultrasound-guided tendon scraping Platelet-rich plasma (PRP) https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586353612581-KDD7TIXY0Q2AWIYJMSW4/Calcific%2BTendinopathy%2B%2528initial%2529.jpg Overview Ultrasound-guided calcific aspiration and lavage https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586353817420-DLTBPS6QES94LAYA528R/Tarsal+tunnel+syndrome.jpg Overview Ultrasound-guided nerve hydrodissection https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586353938111-C7NI9QIJMPTRN5EX89PT/ITB%2Bhydrodissection%2B1.jpg Overview Ultrasound-guided iliotibial band hydrodissection https://www.drcsportsmed.com/practice daily 0.75 2020-04-08 https://www.drcsportsmed.com/nerve-entrapment daily 0.75 2020-04-09 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586026763428-NAT8VVPKSFQKRGQ8WGJU/Sciatic+nerve+entrapment.jpg Nerve Entrapment - Nerve Entrapment Many nerve entrapments can occur to due compression from a nearby anatomic structure or fibrotic scar tissue formed by trauma or repetitive injury. Symptoms may include pain, numbness, tingling, or weakness. EMG/nerve conduction studies are helpful in establishing a diagnosis and localizing the site of injury. Further imaging with diagnostic ultrasound can demonstrate signs of compression and swelling of the nerve. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586026793383-DHWFENF0KZCF69CZ9DA1/Sciatic+Nerve+Hydrodissection.jpg Nerve Entrapment - Nerve Hydrodissection Ultrasound-guided hydrodissection (also known as perineural injection) is a technique of injecting a volume of fluid (local anesthetic, sterile saline, +/- corticosteroid) into scars or fascia to release the entrapped nerve. Real-time imaging with ultrasound is a necessity to identify the nerve and avoid direct injury. https://www.drcsportsmed.com/patient-testimonials daily 0.75 2025-02-13 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1607475191881-F5KFFQGI40U4BO0V90YF/rb.jpg Patient Testimonials and Reviews https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1607475158230-S6S7YEWHM8E14DAU9BVK/cv.jpg Patient Testimonials and Reviews https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1607475220292-0SSPO68J2KG50JV4PFNG/qm.jpg Patient Testimonials and Reviews https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1607475245405-YHFV423N4R5O5RB0C6U4/gc.jpg Patient Testimonials and Reviews https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1607475288411-TGV89FZZ28ZJWQ0FU9H2/cb.jpg Patient Testimonials and Reviews https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1607475323815-V7UVCY2TTVJDBJK0N781/cs.jpg Patient Testimonials and Reviews https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1607475359365-G3PNHTOCVIGL8CGKLE5Q/sc.jpg Patient Testimonials and Reviews https://www.drcsportsmed.com/what-is-sports-ultrasound daily 0.75 2020-04-09 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1585917786509-7EBYIIEYTWVHEZ7LN0LL/B4W5MD1I.jpg What is sports ultrasound? Advantages: High resolution for tendons, muscles, ligaments, and nerves. Dynamic, real-time imaging. Can be repeated to monitor injury healing. Affordable. Comfortable, convenient, and allows patient-physician interaction. https://www.drcsportsmed.com/about daily 0.75 2025-02-15 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1585851704680-L3TVB4243DZUD4MPFT4X/IMG_5997.jpg About https://www.drcsportsmed.com/join daily 0.75 2020-04-03 https://www.drcsportsmed.com/classes daily 0.75 2020-04-02 https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681810036-QVJLRUVER46SR7I26CFC/Stocksy_txp824ffa5crXt000_Large_934918.jpg Classes - Village Obstacle Course I Tue, Thurs 5pm - 6pm Sat 9am - 10am Here, we combine free weights with squats, lunges, and high-interval exercises so that you can build strength according to your own body type and goals. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559680584642-1V92PAJAKX63LS9RGGN4/Stocksy_txp824ffa5crXt000_Large_934908.jpg Classes - Pull Your Weight I Mon, Thurs 12pm – 12:45pm Sat 11am – 11:45am By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681823623-Z4UXUA1RPEKHRYL7LDRL/Stocksy_txp824ffa5crXt000_Large_934915.jpg Classes - Village Obstacle Course II Sat 10am - 11am Sun 11am - 12pm This is our favorite weekend activity. More than a class, our beginner obstacle course is designed to be fun! It’s like being back at summer camp without the drama. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681842712-7ZK1FN8MHX1BZN8X4IOH/Stocksy_txp824ffa5crXt000_Large_934898.jpg Classes - Strength & Cardio Circuit Mon, Wed, Fri 1pm - 1:45pm Welcome to your perfect lunch break workout. During this short class, we do a series of intense cross-training moves with bursts of aerobic exercise, weight lifting, and stretch breaks https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559680714081-M61EXW0RR8KBK4HQ23SX/Stocksy_txp824ffa5crXt000_Large_934905+copy.jpg Classes - Pull Your Weight II Tue, Fri 8am - 9am Sun 10am - 11am Here we incorporate cardio intervals between rope exercises to help you build leaner muscles. This class is for those who have taken at least four sessions of Pull Your Weight I. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681859098-9YS627NSAY45ZHU5E1TV/Stocksy_txp824ffa5crXt000_Large_934911.jpg Classes - Basic Strength Training Sun 1pm - 2pm Work off that Sunday brunch or train for an obstacle course race! We recommend this class for those who have completed at least two level I courses within the last month. https://www.drcsportsmed.com/prp-research daily 0.75 2020-04-09 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586461481042-12X7N53YOXZQT2OCCCMG/Patella+tendon+PRP+injection.jpg PRP Research https://www.drcsportsmed.com/contact daily 0.75 2020-04-02 https://www.drcsportsmed.com/chronic-tendinopathy daily 0.75 2021-01-20 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586458556495-EZ0UDH6F1MRHQ0VNXLOQ/Patella+Tendinosis.jpg Chronic Tendinopathy - Ultrasound-guided tendon scraping Repetitive or prolonged activities lead to degenerative breakdown of tendon fibers and formation of fibrotic tissue. These findings can be seen on ultrasound exam as swelling of the tendon, thickening of the tendon sheath, and altered tendon movement. Other findings include increased increased neovascularity, which is associated with chronic painful tendons. Mechanical tendon scraping is an office-based procedure which can be used for certain cases of tendinopathy (most commonly in the Achilles and patella tendons). Tendon scraping is particularly helpful in cases where there are restrictions in tendon gliding movements that limit the ability to perform rehab exercises. Ultrasound-guidance with Doppler is used to visualize the tendon and nearby structures. Using a local anesthetic and sterile saline; the infiltrative fat, blood vessels, and nerves are scraped away from the tendon to help restore normal tendon glide. The treatment is performed outside the tendon, which allows for immediate weight-bearing and progressive increase in loading. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1597624791461-S3TAJLL1ZYVODZ9K2O28/tendon+continuum.jpg Chronic Tendinopathy The current model of tendon pathology is viewed as a continuum - reactive tendinopathy, tendon dysrepair (failed healing), and degenerative tendinopathy. Adding or removing load is the primary stimulus that drives the tendon forward or back along the continuum. Reducing load may allow the tendon to return to a previous level of structure and capacity within the continuum. Different stages of tendon injury allows us to have different treatment strategies based on the phase of injury. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586459149566-Q77FQX6U2XBA3782A023/CET+PRP+injection.jpg Chronic Tendinopathy - Platelet-Rich Plasma When tendons fail to repair on their own and symptoms continue to limit activities despite 3-6 months of conservative management (activity modification, PT, etc..), platelet-rich plasma injections can be considered as a viable treatment option. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1585968809467-8YRIGR5RSQ11WU9TK53V/Tendinopathy.jpg Chronic Tendinopathy - Chronic tendinopathy Chronic tendinopathy is a characterized by increased cellularity and breakdown in the extracellular matrix (ground substance accumulation, disorganized collagen, neurovascular growth). Once there is pathology that disrupts the collagen matrix then the tendon is less able to tolerate load leading to changes in the mechanical strength of the tendon as well as its capacity to withstand load. https://www.drcsportsmed.com/hip-drive daily 0.75 2020-10-18 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586212829152-ETU5H1K9NLHDY1NU6MYA/Kneeling+banded+deadlift+1.jpeg Hip Drive Attach a Powerband to a secure point directly behind you at 6-12 inches from the ground. Step inside the band while facing away from the anchor site. Place the band at waist height and kneel onto a pad. Position yourself far enough to feel some tension pulling on your hips. Bend back and sink into your heels. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586212875831-DJ0YIWA9JOXXA6CJLGMJ/Kneeling+banded+deadlift+2.jpeg Hip Drive Thrust your hips forward into the band until your hips move into extension. Avoid arching your back as you drive your hips forward. Perform 20 reps. *This is a foundational exercise that prepares you for RDLs, single-leg RDLs, and other hip hinging exercises. Once you can get into hip extension without cheating lumbar position then you can progress to hip hinging exercises in a standing position. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1589031196955-LVWGW8FK4MN2WU7FATTV/Frog+Bridge+1.jpeg Hip Drive Lay on your back. Bend your knees to about 90 degrees then bring the soles of your feet together with the knees open. Extend your arms toward the ceiling and clasp your hands together. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1589031231912-Q4CPEYLO4DHDW6A1686W/Frog+Bridge+2.jpeg Hip Drive Drive your hips up as high as possible without arching your back. Perform 20-25 reps. Tip - “drive from the hips and stabilize the spine” https://www.drcsportsmed.com/plyometrics daily 0.75 2021-04-07 https://www.drcsportsmed.com/itb-syndrome daily 0.75 2021-01-20 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586376496824-M004SS6VNF8NVZGNRTNV/ITB+Syndrome.jpg ITB Syndrome - Indications Lateral knee pain that is refractory to standard treatments (i.e. rest, stretching, physical therapy). An MRI or ultrasound may be performed before the procedure to rule out other potential causes of knee pain. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586376687716-SCNGWLJ3NFWFIRXVV1BD/ITB+hydrodissection+1.jpg ITB Syndrome - Ultrasound-guided hydrodissection Hydrodissection is a technique that involves using a local anesthetic and sterile saline to reduce friction and alleviate compression by separating thick, fibrous tissue from the fascia and quadriceps muscle (vastus lateralis). Ultrasound guidance is used to visualize and accurately target the ITB. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586376794213-KRC8J04UMOBMESIN47UO/ITB+hydrodissection+2.jpg ITB Syndrome - Post-Procedure Care There is minimal discomfort with the procedure, and patients are immediately able to return to normal daily activity. Physical therapy may be prescribed to address underlying muscle imbalances and weakness. https://www.drcsportsmed.com/mobility daily 0.75 2020-11-10 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586182528076-XW0LQYI31T5TFEKC40BN/Kneeling+Hip+Flexor+Stretch+with+IR+%28side%29.jpeg Mobility https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586182478690-R1F4XHK5VULCQAYO9ZJI/Kneeling+Hip+Flexor+Stretch+%28side%29.jpeg Mobility https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586182655510-9RQTQLF9HEF84MSV4AZE/Yoga+Strap+Hip+Flexor+Stretch.jpeg Mobility https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1605013648207-O3ABD9W3LWV38TFZ1T03/Pec%2BStretch%2B1.jpg Mobility Lay flat on your stomach. Extend your arm straight out to the side. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1605013746491-72SUWHHS77UZ2EM1GHH1/Pec%2BStretch%2B3.jpg Mobility Turn your head away, twist your trunk away from the extended arm, and slightly bend at the hips and knees to create a deeper stretch. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1605013695167-LOTXAAPDVIUJWYWYKWFB/Pec%2BStretch%2B2.jpg Mobility Bend the elbow to 90 degrees. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586182835309-71X3P2VFBE4QAGCX35V3/Thoracic+spine+twist+1.jpeg Mobility Go into a quadruped position with knees under the hips and hands under the shoulders with the spine in a neutral position. Twist from the trunk to reach your arm upwards toward the ceiling. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586182861233-MT4BR0Q3Y95WAOBAO79P/Thoracic+spine+twist+2.jpeg Mobility Rotate towards the opposite direction and reach under your opposite arm as far as possible with the palm facing upwards. Perform 5 reps on each side. https://www.drcsportsmed.com/hip-propulsion daily 0.75 2021-02-10 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1612922902178-1AXKP1SQ6706TTC726U6/Hip+Thrust+1.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1612922962341-KX4TKZLTRMQQI3I8LF86/Hip+Thrust+2.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586185068247-LQOGTP2Q49MHIER2OIC5/Romanian+Deadlift+1+%28side%29.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586185040964-K2ZYA90OZKXW2S9AZSWZ/Romanian+Deadlift+1.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586185303032-YOHE7HAUJQJURLS0S6E5/Romanian+Deadlift+2.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586185272409-ITJCWKA9RJU786J5YM2I/Romanian+Deadlift+2+%28side%29.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586184440285-39AIKSFDN3QY8O2IFHA1/Landmine+Single+Leg+Deadlift+1.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586184604703-UO7BSZINWNP9CRBTTABC/Landmine+Single+Leg+Deadlift+2+%28front%29.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586184546583-8XM57VO197L7D8GPPE45/Landmine+Single+Leg+Deadlift+2.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1592968419366-J1QN5VM5YPULLIOQ2PK5/Banded+Single+Leg+Deadlift+1.jpeg Hip Propulsion https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1592968482597-WN58GZ3CLGV5YKMCBKH6/Banded+Single+Leg+Deadlift+3.jpeg Hip Propulsion https://www.drcsportsmed.com/posture daily 0.75 2020-11-10 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586279097802-4SV4BXWV4C719VW2QJV4/Swiss+ball+chest+press+1.jpeg Posture https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586279123308-U7RGEUBWDJOM9SW1ZOIH/Swiss+ball+chest+press+2.jpeg Posture https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586396497002-IYC8W1D6GCKZT62WB4DC/A4kqKdV1Ramw3OiqnmpA0A.jpg Posture Hold this birddog position while squeezing the shoulder blades to draw the dumbbell towards your chest. Perform 3 sets of 8 reps on each side. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586396459911-QEK495Z6WENZJST5W2IR/iGMx%25Vf2SM6KKQiwMQWz7w.jpg Posture Set yourself up on a bench with your shins rested and feet off of the edge. Hold a dumbbell in one hand off the edge of the bench while the other hand rests on the bench for support. Extend the leg opposite to the hand holding the dumbbell. https://www.drcsportsmed.com/core-stability daily 0.75 2021-04-10 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1613252130635-O0M3GCRE3LWENTNP38OM/IMG_3886.jpeg Core Stability https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586261764326-SOF8LU3BLYGENRL1FRC2/Plank+taps+2.jpeg Core Stability https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586261722043-B2X6M1LL327P42SY42BW/Plank+taps+1.jpeg Core Stability https://www.drcsportsmed.com/hip-strength daily 0.75 2021-04-27 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617505235898-Q4A7HVVVW1QN8035PHET/Frog+Bridge+1.jpeg Hip Strength Lay on your back. Bend your knees to about 90 degrees then bring the soles of your feet together with the knees open. Extend your arms toward the ceiling and clasp your hands together. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617505291285-X1VYKWCTZWJ9AKBPIORA/Frog+Bridge+2.jpeg Hip Strength Drive your hips up as high as possible without arching your back. Tip - “drive from the hips and stabilize the spine” https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617507117129-VKVKWB3LF7ZYDEXTPPA2/Hip+Thrust+2.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617507049689-P18I63IPETCCRS1OFEII/Hip+Thrust+1.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617507214839-RQHXTTZ6K6E2MO9MOPBB/Romanian+Deadlift+1+%28side%29.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617507343071-DK0AHOC6Y3OH81J2VHBU/Romanian+Deadlift+2.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617507259383-BSPDEV5LYOG2ZBXJ1HX4/Romanian+Deadlift+2+%28side%29.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617507294664-BMBMVUOOWIZMPKZBS21K/Romanian+Deadlift+1.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617507506496-9WOYIZJA0LYR7DN0CVQG/Landmine+Single+Leg+Deadlift+1.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1617507539924-FD7CAWJN0WJSPPUEDJ6J/Landmine+Single+Leg+Deadlift+2.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847744937-LJKG0GA12EIMUR8E8RIB/image-asset.jpeg Hip Strength https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847745340-9VKEDVA9GY2B1EL55DCR/image-asset.jpeg Hip Strength https://www.drcsportsmed.com/adhesivecapsulitis daily 0.75 2021-01-20 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586037974948-07TNP67PHSEKBFTQCJNQ/GHJ+distension.jpg Adhesive Capsulitis - Ultrasound-guided glenohumeral joint capsule distension An ultrasound-guided joint capsule distension is a rapid, non-surgical, office-based procedure which uses a high volume of sterile saline to mechanically stretch the joint capsule to reduce pain, increase motion, and restore function of the shoulder. Joint capsule distension offers faster relief compared to traditional intra-articular corticosteroid injections and has fewer complications than surgical treatments such as manipulation under anesthesia and arthroscopic capsule release. https://www.drcsportsmed.com/hip-steering daily 0.75 2020-11-11 https://www.drcsportsmed.com/knee-strength daily 0.75 2021-04-16 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586265196545-JZ20TUX0YF5Q0WGGFTEH/Sling+Pistol+Squat+2.jpeg Knee Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586264889605-76WZG56YH0NBHD9P5APT/Sling+Pistol+Squat+1.jpeg Knee Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586373650110-Y41PJ4W1X97E10DCHWVW/Long+Arm+Band+Squat+1.jpeg Knee Strength https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586373684291-Y9J2K2S0ANO5P4U5R07B/Long+Arm+Band+Squat+2.jpeg Knee Strength https://www.drcsportsmed.com/what-is-a-sports-medicine-physician daily 0.75 2020-04-09 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1586395209860-XRT9WQXQZEA0M4UN0C3O/708656_263194622_XLarge.jpg What is a sports medicine physician? https://www.drcsportsmed.com/foot-stability daily 0.75 2021-04-24 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1602462094098-CPJOO963FX3NJUX8TL8A/Single+leg+isometric+calf+raise.jpg Foot Stability Isometric exercises are helpful for reducing pain and improving Achilles/calf strength in the early stages of rehabilitation and in-season training. These are most beneficial when performed with heavy sustained load. Go into a heel raise on one leg (10-20 degrees of plantarflexion is sufficient fo runners). Hold a kettlebell or dumbbell on the same side as the stance leg. Hold for 45-60 seconds. Rest for 1-2 minutes between sets. Perform 3 sets. High loads provide the best results but not too high to cause excess muscle fatigue (i.e. if the leg is shaky throughout the exercise and you can't complete the set then the load is probably too high). Increase weight as tolerated up to 70% of 1-rep max. May be performed up to 3 times per day x 2-3 days per week. https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/1602462168854-MKTQBIQB69JSA3ZC156G/Isometric+soleus+.jpg Foot Stability Place a Swiss ball between the wall and your shin. Raise your heel of the forward leg to ~10 degrees of plantarflexion. Hold for 45-60 seconds. Rest for 1-2 minutes between sets. Perform 2-3 sets. https://www.drcsportsmed.com/hip-stability daily 0.75 2020-08-01 https://www.drcsportsmed.com/completelistofexercises daily 0.75 2021-04-04 https://www.drcsportsmed.com/social-media daily 0.75 2025-09-13 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/49ec4e9d-b20b-409e-b119-997c3142feb2/Podcast+REELS+%26+STORIES++%2811%29.jpg https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/89064226-e18b-4281-94b1-c7fdc36278ea/RW+article.jpg https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/474f4b95-c63f-4c06-adc2-58dca10a6ae8/31F98F4F-1F5D-493B-B902-B32248F19BF3.jpeg Social Media https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/5afa9e81-4152-4122-adcc-a2eb2fe861f7/IMG_3923+3.jpeg Social Media https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/c561c2a9-2b6b-4a88-9de3-fbdbf052cfbe/IMG_4018.jpeg Social Media https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/557b0e4e-c699-4d45-ae90-19dcd168454d/IMG_4975.jpg Social Media https://www.drcsportsmed.com/podcast daily 0.75 2025-02-13 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/f9194092-ee89-4b5e-88e8-82bfdb1aa9f8/TAC-ReadyToRunPodcast-SandyBoyProductions-6.5.2022.jpg https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/5ef2e0b4-bf8c-459c-bfd4-38b348dcd28c/TdBK3dQY.jpeg Podcast https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/40103fe1-f7f2-4c5e-9880-987ccf94e53e/u2QEEyFg.jpeg Podcast https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/09e540fb-2b57-4858-8577-384d63317970/TAC+-+Ready+to+Run+Podcast+-+Ep+4.jpeg Podcast https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/c4ce75c3-9328-40c3-9a0d-6401b49af630/TAC+-+Ready+to+Run+Podcast+-+Ep+6.jpeg Podcast https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/33c779d9-7399-4932-a689-23f9b97634e6/IMG_6354.jpg Podcast https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/da357c43-2e18-4b4e-adc3-95df521121a6/IMG_6353.jpg Podcast https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/30d0f076-4f05-4f75-8f20-77fe087f8b91/IMG_6352.jpg Podcast https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/d433ee11-909c-4252-bf6d-c0ff65a14640/IMG_6351.jpg Podcast https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/e349aef6-e823-4323-be9f-438532f42d52/IMG_6350.jpg Podcast https://www.drcsportsmed.com/new-page daily 0.75 2025-01-20 https://www.drcsportsmed.com/shockwave-faqs daily 0.75 2025-02-10 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/fdc54035-539f-47c5-b30f-489d7828a8b5/EPAT_ESWT+brochure_p1.jpg https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/15b1122d-97a9-4dd1-90ba-61862037c1ca/EPAT_ESWT_brochure_p2.jpg https://www.drcsportsmed.com/shockwave-literature daily 0.75 2025-05-19 https://images.squarespace-cdn.com/content/v1/5e8624fdd83b0b4cf0c831b2/4cc747a8-6e53-4f27-82a9-3d6ce9a1b6bc/IMG_6339.jpeg https://www.drcsportsmed.com/rehab-protocols daily 0.75 2024-12-10 https://www.drcsportsmed.com/rehab-protocols/v/dumbbell-push-press-front-view monthly 0.5 2025-08-07 https://www.drcsportsmed.com/rehab-protocols/v/dumbbell-push-press-side-view monthly 0.5 2025-08-07 https://www.drcsportsmed.com/rehab-protocols/v/banded-hip-drag monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/banded-hip-drag-with-foam-roller monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/hamstring-pulldown monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/single-leg-hamstring-curls monthly 0.5 2024-12-11 https://www.drcsportsmed.com/rehab-protocols/v/toe-taps-90-bpm monthly 0.5 2024-12-10 https://www.drcsportsmed.com/rehab-protocols/v/toe-taps-60bpm monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/toe-taps-40bpm monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/bridge monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/quick-step-up monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/step-up-matrix-metronome monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/step-up-matrix monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/step-up-and-over-metronome monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/step-up-and-over monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/step-up monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/step-up-metronome monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/landmine-single-leg-deadlift monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/single-leg-bridge monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/elevatedbridge monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/elevated-single-leg-bridge monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/hamstringcurls monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/horizontal-single-leg-deadlift monthly 0.5 2024-12-12 https://www.drcsportsmed.com/rehab-protocols/v/horizontal-single-leg-deadlift-low monthly 0.5 2024-12-12