Category Archives: Coaching Tips

Trust Me, You Have the Time: Fitness Excuses Under Scrutiny

Let’s face it: Life is tough!  Work alone is hard enough, but we also have our daily chores and errands to run, our friendship and familial duties, various hobbies, and emergencies to deal with. In addition, we’re supposed to be trying to get ahead in life, getting sufficient sleep, and maintaining a social life, all while keeping everything in good balance. Now we’re being told to add more onto our plates – exercise – without completely falling apart?

You might be thinking to yourself that you simply do not have the time. Furthermore, you might be looking at all of those fit people out there with disgust. Clearly they starve themselves and are all slaves to the gym. There’s absolutely no way that they can lead normal lives, let alone have any fun, right? You’d like to see them try to look good and be fit while dealing with actual responsibilities and real jobs. They couldn’t possibly juggle half of what you deal with, let alone handle your lousy genetics.

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Considerations for the Rehabilitation of the Post-operative Knee: Restoring the Athlete’s Active Knee Range of Motion

Considerations for the Rehabilitation of the Post-operative Knee: Restoring the Athlete’s Active Knee Range of Motion

Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York

During the course of rehabilitation of the post-operative knee pathology athlete, common interventions utilized in the field of Sports Physical Therapy and Rehabilitation include the use of modalities for pain, edema, and neuromuscular control, restoration of the knee joint range of motion, lower extremity strength, proprioception, and normal gait, as well as structured treatment progressions to the achievement of the eventual milestones of running, jumping, cutting, and additional athletic activities, and “functional tasks”. All of these milestones are achieved through a number of various treatment methods, manual techniques, exercises, and practices.

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Finding Your Ideal Squat Depth

Squat

I’ve discussed squat depth in multiple articles over the past couple of years. I’ve talked about hip anatomy HERE, and I’ve talked about buttwink HERE. But how do you know what your ideal squat depth is?

Get down into the squat position and find the exact moment where you start to lose your lumbopelvic positioning – you need to keep the arch in your lumbar spine – no going into flexion, and keep the tilt in your pelvis – no going into posterior pelvic tilt. Make sure you stay planted on your heels and don’t rise up onto your toes. From there, you can determine if you want to go slightly deeper, but keep in mind that there’s only so much wiggle room and it may be best to play it safe. Here’s a video that better explains it:

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Is the Mind-Muscle Connection Valuable in Strength Training?

The Glute Lab recently conducted some experiments to get to the bottom of the mind-muscle connection. We wanted to see how an internal attentional focus without changing form would alter muscle activation during various exercises. We found that focusing on the targeted muscle did indeed affect muscle activation, not only in the targeted muscle, but also in synergist muscles. HERE is the data for these experiments.

Bodybuilders have been preaching about the importance of the mind muscle connection for years. For example, here are The Hodgetwins discussing it (these guys are hilarious):

However, there is an abundance of research indicating that focusing on factors outside of the body (external attentional focus) is more beneficial to performance than focusing on factors inside of the body (internal attentional focus) during exercise.

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