Do you experience knee pain when going down stairs? This blog post will cover the best exercises and stretches to help address this issue. What knee structures could be hurting as you walk down stairs? As shown from the list below, there are multiple structures in the knee that can cause pain as you walk down stairs. a) Front of the Knee: Patellofemoral Joint, Patella Tendon, Distal Thigh (Quadricep) Muscle, Anterior Portion of Meniscus b) Inner Side of the Knee: Medial Joint Line, Medial Hamstring Tendon, Medial Collateral Ligament (MCL), Pes Anserine Bursitis, Medial Plica c)  ..read more

Sciatica refers to the neurological symptoms (such as burning pain, tingling and numbness) down the back of the leg. These symptoms are a result of irritation of the Sciatic Nerve. This blog post contains exercises that will help you get pain relief from Sciatica. The 3 main causes of Sciatica that will be addressed in this blog post: 1. Bulged Disc/Joint compressing on Nerve Roots (Most common) 2. Piriformis Syndrome 3. Irritated Sciatic Nerve (Although there are different causes of Sciatica, the exercises shown in this blog post can be applicable and beneficial for most causes. However – ple ..read more

A Chin Tuck is a movement of the neck which involves retraction of the chin. Benefits of Chin Tucks Addresses Forward Head Posture Strengthens the Deep Neck Flexors and Lower Cervical Extensors Helps reduce neck pain and stiffness This blog post offers 6 different variations of the chin tuck exercise. 3 Important Things To Address Before Starting The Chin Tuck Exercises 1. Deep Neck Flexors Before starting the chin tuck exercise, I’ll need to quickly talk about the Deep Neck Flexors. The Deep Neck Flexors are a group of muscles involved with maintaining the ideal position of your h ..read more

This blog post is a comprehensive guide which contains the best treatment (including exercises, stretches and strategies) to help fix an ankle sprain at home. Possible structures that can be injured (but not limited to): Anterior Talofibular Ligament (ATFL) Calcaneofibular Ligament (CFL) Posterior Talofibular Ligament (PTFL) Anterior Inferior Tibiofibular Ligament (AITFL) Peroneal tendinopathy Deltoid Ligament Joints of the ankle/foot Fracture * (* Note: If you can not place your full body weight on your injured ankle and suspect that you may have a fracture, I strongly advise you to get rev ..read more

The Quadriceps are a group of muscles at the front of the thigh. The Quadriceps consist of the following 4 muscles: Vastus Lateralis Vastus Medialis Vastus Intermedius Rectus Femoris This blog post contains the best Quad stretches to help loosen up your tight thigh muscles. Start Here: Quadriceps Release To get the most out of the Quadricep stretches mentioned on this blog post, I recommend loosening up the tight thigh muscles with the following release technique. Instructions: Lie facing downwards on the floor. Place a foam roller underneath the front of the thigh. Apply an appropriate am ..read more

This blog post covers 12 best VMO Exercises that will help strengthen your knee. The Vastus Medialis Oblique (or VMO for short) is a muscle which is involved with extension of the knee, knee stability and optimal tracking of the patella (knee cap). Vastus Medialis Oblique (VMO) Strengthening Exercises The following exercises have been arranged in order from least to most difficult. Note: You may need to focus on the easier exercises before progressing to the more difficult ones. (Keep in mind: It is not possible to completely isolate the VMO contraction without engaging the other thigh muscles ..read more

This blog post contains 7 different ways to perform lower trap exercises. Lower Trapezius Exercises can help with good posture, scapula stability and optimal shoulder mechanics. Before you start the Exercises, you will need to learn how to engage the Lower Trapezius. The Lower Trapezius is a muscle which is involved with scapular: Retraction Posterior Tilt Upward Rotation How To Activate The Lower Trap Instructions: Follow the 4 steps below to engage the lower trapezius. 1. Upward Rotation: Reach and stretch out your hands as far to opposite sides as possible. 2. Retraction: Slightly bring ..read more

This blog post will offer the best exercises, stretches and strategies to help fix mid back pain. How to fix Mid Back Pain 1. Aggravating Activities 2. Heat Pack 3. Pain Cream 4. Pain Medication 5. Releases 6. Decompression 7. Mid Back Stretch 8. Torso twist 9. Cat/Cow 10. Mid Back Strengthening 11. Hunchback Posture 12. Scoliosis 13. Seek Professional Advice 14. Differential Diagnosis 15. Ask Me A Question 1. Reduce exposure to aggravating activities Simply put – Stop doing things that make your mid back pain worse! (… or at very least, minimize your exposure to it.) How can you expect your ..read more

This blog post contains: The best exercises and stretches for Subscapularis tendon pain. The Subscapularis is a muscle that is part of the rotator cuff and plays an important role in stabilizing the shoulder. Injury to the Subscapularis tendon include: Tendinitis Tendinosis Tears (Partial/Full thickness) Strains (The exercises shown on this blog post can be beneficial for all types of injury to the Subscapularis tendon.) Test for Subscapularis Tendon tear Not sure if you have an injury to the Subscapularis? Try out the following tests to help you determine this. a) Pain Location If you ..read more

This blog post contains exercises, stretches and strategies to help fix a Hip Flexor injury. The Hip Flexors are a group of muscles which are involved with flexion of the hip. (Think of the movement of hip flexion as the knee being lifted up towards the chest.) There are many muscles in the hip which are considered a “hip flexor”… all of which can get injured! Injuries may involve: Partial/Full thickness Tears, Ruptures, Tendinopathy, Strains, Contusion. List of Hip Flexors Psoas Iliacus Rectus Femoris Sartorius Tensor Fasciae Latae Pectineus Anterior portion of Gluteus Medius/Minimus Anteri ..read more