Here's an entry level drill to help load Achilles Tendinopathy via my good friend and colleage Chris Johnson PT - follow him on instagram - zerenpt - Need help returning to running/sport? - Contact us here!

Great entry level drill for folks dealing w/ an #Achilles #tendinopathy to challenge within task coordination. Likely best to start on level ground to ensure tolerance b4 moving to the slantboard given the increased #compressive loads. Shoulder extensions incorporated specifically for runners and triathletes to demand an upright torso position ala Folland et al while demanding direct loading while focusing on vertical movement. Also great to load the #posterior #shoulder & #rotatorcuff. I’m basically working through different percentages of the complete range...I.e. go up to 100% then down to 50% then up to 75% then to 25% then up to 100% etc until form breaks secondary to fatigue. This can be performed 2-3x per day until you get into heavier loads. Plan to start bilateral then go to unilateral then unilateral w/ external loading w/ a wt’d vest or backpack. This is based off the work of Seth O’Neill et al among others to build strength and resolve fasciculstions that often occur among patients when performing maximal efforts of the CMC. Still lots to learn. If all else fails feel free to go back to using a metronome or Our @runcadence app and incorporate some of Ebone Rio’s TNT research. Or do whatever the hell you want so long as it involves use 🤜🏻🤜🏻🤜🏻
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Training Knee Valgus, or stabilizing the inward collapse tendency of knees in closed chain can help with many different lower body issues. Here's Dr. Nicole Surdyka showing a simple and effective progression. If you need help with running or other lower body injuries, contact us for an online or live consult!
TRAINING KNEE VALGUS — This is a question I get a lot, and a topic that is still highly controversial… Do we train into knee valgus, or do we avoid it? . My opinion is that I do not feel comfortable having an athlete go onto the field, where I know for sure they are going to experience at least some degree of knee valgus in the run of play, if they have never done it in a closed environment first. I want to know that they can control that position instead of simply collapsing into it. . Having said that, I also don’t know if it’s a movement pattern we should be training into, and if it’s a movement that really needs to be loaded. I think that we’re going to start seeing fatigue as being more of a factor in ACL injuries, and I don’t want the work I do with athletes to feed into that. . The first video clip shows an exercise I like to do with athletes to help them control that knee valgus moment. The second clip shows an exercise I use to help athletes stay stable on a single leg without collapsing into knee valgus. . As I said, this topic is highly controversial and I try to avoid letting the pendulum swing too far one way or the other. . What are your thoughts on training knee valgus? Let me know below. I would love for there to be some good, respectful, open-minded dialogue in the comments!
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via @manaperformancetherapy

DYNAMIC SHOULDER STABILITY💥 Strengthening and re-conditioning the shoulder in various positions and ranges of motion is still the best way to see long term gains all while reducing likelihood of injury or re-injury.


Another deceiving drill from Chris Johnson, PT of Zeren PT and Performance. He's a good friend, and my go to resource as a PT, runner, triathlete, and specialist in both of those sports.

Everyone thinks toe taps are easy, but this variation, especially with a heavy band and on the toes of the stance leg is rougher than it looks!

Check out Running on Resistance - Chris' amazing ebook resource with over 100 videos! For Runners and Clinicians looking to up their strength training game. $10 off until April 2, 2019 midnight EST. Click on the image below to have the coupon auto applied at checkout.


Dr. Ryan DeBell from Movement Fix demonstrates a cool variation on the adductor rock back. This should help your squat depth by improving adductor extensibility.

This stretch is what I call the adductor rock back with a twist. . What this stretch does is two-fold: 1. It stretches the adductors, which are important to work on since they can limit your squat depth due to their anatomical attachments on your femur and pelvis. 2. The twist at the end of the range of motion helps you to differentiate hip motion from spine motion. . When you do this, try not to round your lower back. You won't get the stretch on the adductors as intended if you let your back round. You have to keep your spine stiff by contracting your abs and lower back muscles. It's a fight between your lower back and adductors. . Once you get as deep as you can, try rotating your hip joint a couple of times without rounding your back. When someone has a hard time with this they end up flexing and extending their spine instead of rotating the hip joint. You might want to record a video of yourself doing this to check form. . Repeat for 10 reps each side with 2 rotations each rep at the bottom. . We use this drill in our hip and low back mobility program on the day that focuses on rotation and the adductors (you can download a sample of the program at our link in bio). . #mfcommunity #movementfix #movement #mobility #chiro #pt #fitness #training #adductors #hips

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Dr. Leon Knight shows a basic but difficult to complete rotator cuff exercise progression below. If you need help with a shoulder injury, contact Dr E for an online or live consult here!


Chris Johnson uses this drill to progress his triathletes but it's for anyone looking to challenge their stability while performing marching/step up drills. Need help getting back to sport, running, or your daily activities? Book an online or live consult with Dr. E!



Here's a great way to challenge your single leg stance via Dr. Nicole Surdyka. Start with split stance and progress to sinlge leg balance when you're ready. If you need help with balance, running, knee or hip issues, contact Dr. E for a live or online consult here!


Eccentric Hip Training plus isometrics are often ignored in many rehab and exercise programs. Here is Chris Johnson of Zeren PT on instagram demonstrating a novel combination of SLR and roll to work on eccentric strengthening of the hip abductors. If you need a live or online consultation for hip or low back issues, contact Dr. E at EDGE Rehab and Sport!

Strain your quadriceps? Here is a progression from Dr. Nicole Surdyka, reposted with permission from her instagram.


Here's another great mini band shoulder progression from Chris Johnson of Zeren PT and Performance. Part 1 is here if you missed it. It's actually very tough!

If you need an online or live consult with Dr. E for your shoulder and/or neck issues, contact him here!


The same high curated blog posts from Physio Experts around the web will continue. However, I felt the name needed to change to reflect the ongoing branding of The Eclectic Approach’s Modern take on Manual Therapy, Strength Training, Patient Education and more.

Look for new modules from Dr. E on Self Rehab of every area/joint in the body in the coming months! Thanks for reading/watching Physio Answers and welcome to Modern Self Rehab!



Chris Johnson of Zeren PT and Peformance demonstrating an advanced version of the straight leg raise, single leg bridge. He is using a strap to hold a kettlebell on the unsupported side of his hip!

It looks like a still pic, because he's a master of motor control/stability from hours and hours of practice and working out! Thanks for the awesome variation!

If you need help with stability, recovering from injury, or return to sport, give Dr. E a shout out for an online or live consult!

Single Leg Hop tests are often used as return to function/sport criteria. Dr. Nicole Surdyka breaks it down in this informative instagram post.

Need help returning to sport for your knee/hip/ankle injury? Contact Dr. E at EDGE Rehab and Sport!

A single leg hop test is often used in the return to sport testing criteria. Here, we are looking for the distance hopped on the injured leg vs the distance hopped on the uninjured leg, as well as the quality of your movement. ——— Patients 3-5 months post ACLR tend to shift from inter-limb compensations to intra-limb compensations that cannot always be seen clinically. This means that instead of putting more load through the nonsurgical side as is typical early after ACLR, they will now load the hip and ankle on the surgical side and avoid loading the surgical knee. ——— Patients with an ACLR may also show decreased performance on both legs in a hop test. So even if they achieve >90% LSI on hop tests, it doesn’t necessarily mean they are ready to return to sport. ——— This doesn’t mean hop tests are useless however. I still like to use them to assess quality of movement and see if there is any fear avoidance or hesitance with hopping on either side. The results should not be taken in isolation, however, as a means to clear an athlete to return to sport. ——— As of now, quad strength LSI is still the best indicator of secondary ACL injury risk. So at the very least, quad strength needs to be assessed! Single leg hop tests simply give us more information.
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Chris Johnson of Zeren PT and Performance going over an important cue to maximize your glute activation during the crabwalk exercise. These exercises may help with single leg stability and knee pain with running or other weight bearing activities. Need online or live help? Contact Dr. E for at EDGE Rehab and Sport!