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Maintenance Routine- Part Four

February 28, 2014

Over the last few weeks, we’ve completed the process of determining what you need to work on when it comes to building your very own personalized maintenance/recovery routine. In part one of the series, we talked about what you’ll need gear wise. From there we moved on to talk about analyzing your injury history to determine what […]

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Shoulder- Posterior/Back Of

February 25, 2014

This region contains part of the majority of the rotator cuff muscles, the teres major, and latissimus dorsi. In this section you will find our available treatment plans as well as the different self treatment techniques on this site. Injury Treatment Plans for this area: (* note. each treatment plan includes a free downloadable PDF. […]

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Hamstrings

Important structures in the back of the thigh are the three hamstring muscles- the semimembranosus, the semitendonosis, and the biceps femoris. In this section you will find our available treatment plans as well as the different self treatment techniques on this site. Injury Treatment Plans for this area: (* note. each treatment plan includes a […]

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Hip- Posterior/Back Of

This region consists of the muscles in posterior hip/glute region. Important structures in this area include: the piriformis muscle (green line), gemelli muscles and obturator externus (purple line), quadratus femoris (red line), and the gluteus maximus muscle which lays over the top of them all. In this section you will find our available treatment plans […]

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Shoulder- Anterior/Front Of

February 24, 2014

The front of the shoulder consists of a deeper layer of muscles hidden beneath the large pec major muscle and the deltoid. Key Structures include the pec minor, subscapularis, the biceps and supraspinatus tendons, and the serratus anterior. In this section you will find our available treatment plans as well as the different self treatment […]

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Maintenance Part Three- Sport Specific

February 21, 2014

( *** In case you haven’t downloaded our sheet yet, or you need another, click here to download it. ) So far in our maintenance plan/recovery program we’ve talked injury histories and how to use them to customize your recovery plan. We’ve talked about the idea of looking at our body as one big chain and the […]

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Injury History- Part 2

January 31, 2014

In this weeks post, we’re going to be continuing our discussion on injury histories. Last week we started to talk about the types of injuries we have as endurance athletes and what that injury cycle looks like as they progress. The majority of our injuries fall into the overuse category, which means they build up […]

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Maintenance Part Two: Injury History

January 24, 2014

In this weeks post we’re going to dive into the first and most important step of building your very own maintenance/recovery plan- how to really look at and analyze your injury history. Before we get started though, here is a blank form to download so that you can play along as we go. Print it out and […]

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Gluteal Retraining in Runners: The Missing Link?

January 20, 2014

I seem to constantly be talking about the importance of looking ‘further up the kinetic chain’ when it comes to getting runners to consider their physical preparation to run. We know that many of the common running injuries affect the knees, lower legs foot and ankle. However, what is coming more and more evident is […]

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Building Your Maintenance Routine- Part One

January 17, 2014

In this post we kick off a brand new series about building your very own maintenance routine. So let’s start with the obvious question. What is a maintenance routine anyway? Think of it as your own personalized recovery plan. Essentially it’s what you do on a day to day basis when you are NOT injured […]

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