The two legged squat is a basic strengthening exercise that’s very effective in strengthening your ankle immediately after an acute ankle sprain for the first couple of weeks as long as you can fully weight bear on that ankle and foot and that there is no fracture from your sprain. Sometimes the ligaments can be…
6 Stretches for Sciatica Pain Relief Sciatic nerve pain can be so excruciating and debilitating that you don’t even want to get off the couch. Common causes of sciatica can include a ruptured disk, a narrowing of the spine canal called spinal stenosis, and injury. The sciatic nerve runs down the spine and branches off,…
Build pain-proof knees Protect and pamper your knees now, and they’ll keep you striding strong and pain-free for life.Here are key stretching and strengthening moves that you can practice to help pain-proof your knees. Calf stretch Stand at arm’s length away from a wall. Place your right foot behind your left foot. With your hands…
It’s an age-old question among athletes: Should you use ice or heat after an injury? Jumping into an ice bath might not be the most comfortable situation, but ice is the most effective treatment for acute injuries, experts say. You should never heat the immediate area after injury. As a rule of thumb, between five…
The hip hinge is an important movement pattern that actively engages the posterior chain (glutes and hamstrings) and helps build the foundation for complex exercises such as the kettlebell swing, deadlift, and squat. A proper hip hinge requires the movement to begin at the hips with flexion of the hip muscles while the spine is…
Ankle sprains are by far one of the most common injuries, both in sport, and if you’re a bit clumsy like me, just walking normally down the sidewalk. The lateral ankle sprain is commonly known as the “rolled ankle.” Basically your ankle rolls outwards over your foot and pain is felt on the outside of…
