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Tag: exercises

5 Treatment Options to Reduce Knee Pain without Surgery, Injections, or Drugs

We treat intractable knee pain on a daily basis. Our process is called the PT Solutions Treatment Hierarchy. The treatment hierarchy allows our team to support the diagnosis, reduce pain, and create a clear home plan. Building a treatment framework is a critical component of the plan and it changes based on the key sign, the structural diagnosis, and the trigger management plan.  For example, a person with an anterior horn meniscus lesion, we would first normalize painful end range extension of the knee.  Once passive extension is pain free, we would start to load their leg with the activity that normally hurts, providing them an exercise like terminal knee extension with the band that will keep their knee extension pain free.  Finally we would dig through all of their daily activities that cause symptoms like fast walking or going downhill and stop them from doing it to allow healing.

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Linear Periodization

The Principle of Progression in Strength Training

Milo of Croton, a wrestling, bull-carrying, 20 pounds of meat-eating, 10 liters of wine-drinking man from Greece, is the definition of progression. Most people know the story of Milo, even if they don’t know his name. Milo carried a bull around on his shoulders. Chuze and LA Fitness were not around in ancient Greece so the Greeks created their own strength training methods. Milo intuited the importance of planned, progressive training. As a boy, he picked up a young calf and carried it around on his shoulders (because, why not?). The next day, he carried the calf again, and again the next day, and the next, and continued for FOUR years. The calf grew into a massive bull; Milo grew as well (#gainz). The daily training allowed Milo to pick up a full-grown bull, a mythical feat of strength. Our point? Progressive training regimens produce benefits that are hard to

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Strength Training Exercises and Concepts

How SPC Teaches the Basics of Movement At Smith Performance Center, we believe in lifelong movement. Our goal is to keep you moving and progressing through all stages of life. Whether you are looking to increase your performance in sport or improve your quality of life, learning proper movement mechanics is crucial.  We separate movements into six basic categories: Squat, Hinge, Split Legged, Upper Push, Upper Pull, and Core. Below you can see some examples of each of these exercises. By learning these basic cues, you can apply the principles to other exercises of the same category.  Feel free to reach out if you have questions or comments.  Hopefully, you find it helpful.    Squat The Basics of Squatting   Hinge How to hinge with deadlift   Upper Push Upper Body Press   Core Setting the Core   Rehab and PT Additions Physical Therapy Exercises Partner and Self Traction Bracing,

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Physical Therapy Exercises

At Smith Performance Center, physical therapy exercises are used to maximize healing, build resiliency, reduce pain, and correct abnormal motor patterns. We do not use an endless array of exercises that would take an hour or two every day.  We understand more than one to two exercises mean compliance, and performance plummets. Our team wanted to put up common exercises we use to help you remember the form.  We have it broken up by body part and there is some cross-over, so you may see the same exercise in a few different categories. Let us know if you have any questions. Spine Chin Tuck Exercise   Isometric Activation Exercise   Self Massage for the Upper Trap   Self Massage for Posterior Shoulder   Suitcase Carry   Upper Extremity T Exercise   Y Prone Exercise   Serratus Plank   Lower Extremity Clamshell Exercise   Posterior Tibialis Exercise    

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