The peroneal or fibularis muscles evert and plantarflex the ankle and help support the arch. I have demonstrated three exercises here that can be used to train the peroneals and may be useful if you want to strengthen the region, if you have had a recent ankle sprain or are experiencing lateral ankle pain.

1️⃣Band eversion and plantarflexion - the key here is to point the foot (plantarflexion) and turn the foot out (eversion) at the same time. The band acts to pull the ankle toward inversion, so the evertors must work to resist the tension.

2️⃣Monster Walk with Band at Toes - in this exercise, the band placement at the toes acts to pull the ankles into inversion, so, again, the evertors are put to work.

3️⃣Calf Raise with Eversion Focus - in this exercise, a band or long towel is placed under the ball of the big toe and put on tension. Pressure must be kept over the big toe or the band/towel will slip out. The peroneals create the eversion necessary during the calf raise to keep the band/towel in place. If it slips out, then you are not engaging the peroneals enough.

✅The ankle sprain program here in the app includes peroneal strengthening exercises. Here is a link for that program.

https://membership.rehabscience.com/programs/ankle-sprain?category_id=261017

🔎In this video, we can see the biceps brachii (long & short heads), brachialis and lateral heal of the triceps brachii as the elbow moves through flexion and extension.

🧠Tendinopathy of the long head of the biceps brachii (LHB) tendon usually causes pain at the front or anterior aspect of the shoulder and is often aggravated with reaching activities, lifting overhead and after strenuous biceps strength training sessions (pull-ups, rowing, climbing, gymnastics, etc).

✅The biceps tendinopathy program can be found here in the app in the shoulder rehab section. Here is a link for the program.

https://membership.rehabscience.com/programs/biceps-tendinopathy?category_id=259882

📚The inside of the knee is stabilized by a group of structures called the medial knee complex, with two key ligaments being the MCL and POL.

MCL (Medial Collateral Ligament)

🔎The MCL is a broad ligament that runs from the femur to the tibia along the inner knee. Its main job is to resist forces that push the knee inward (valgus stress).

It has:

• Superficial MCL → primary restraint to valgus stress

• Deep MCL → blends with the medial meniscus and joint capsule for added stability

POL (Posterior Oblique Ligament)

🔎The POL sits just behind the MCL in the posteromedial corner of the knee. It works with the joint capsule and semimembranosus tendon to stabilize the knee near full extension.

Its main roles include controlling:

• Tibial rotation

• Valgus stress in extension

• Posteromedial knee stability

✅Together, the MCL and POL help control side-to-side movement and rotation of the knee during walking, cutting, pivoting, and sport activities.

The replay from today’s office hours is available at the link below!

https://membership.rehabscience.com/programs/video1970815831-6fd61f?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4211317&utm_content=mobile

Hi everyone, I know many of you already have my big red book, but I wanted to let you know that my new smaller body region specific books were released today!

If you’re looking for a smaller book that is easier to carry when traveling or going to the gym, these books would be a great option.

The Amazon link below will allow you to view all of the new books.

https://www.amazon.com/stores/Tom-Walters/author/B0BC4N3RWG?ref=ap_rdr&shoppingPortalEnabled=true

🔎The iliacus and psoas major muscles are our primary hip flexors. Psoas major is the deepest core muscle and the only muscle that attaches the trunk to the lower limb. It runs from the vertebrae and discs of the low back (T12-L5) down to the lesser trochanter on the inside of the femur. This unique configuration allows psoas to possess the dual role of spinal stabilizer and hip flexor.

🧠If you are experiencing pain in the low back, sacroiliac joint region or hip, it could help to address your hip flexors. The exercises in this video are some of the most helpful.

✅A more comprehensive hip flexor rehab program can be found here in the app under the hip category. Here is a link for the program.

https://membership.rehabscience.com/programs/hip-flexor-pain?category_id=258455

1️⃣Hip Flexor Stretch: Place the leg you would like to stretch down. Before moving from this position, make sure to squeeze your abs and glutes to place the pelvis in a position of posterior tilt, which help take any slack out of the hip flexors. Lunge forward slightly without arching the low back. Hold for 15-30 seconds and repeat 2-4 times each day.

2️⃣Front Plank: The front plank creates an isometric hip flexor contraction and is a great place to begin training if have had a recent injury. Shoot for 3 repetitions and hold each one for 20 seconds.

3️⃣Hip Flexor March: Place a mini-band around your feet and flex the affected hip as far as possible. Feel free to hold onto something, if you need to, as this is not necessarily meant to be a balance training exercise. Perform 3 sets of 12-15 reps.

Hey everyone! I published a new video this morning on glute exercises that can help reduce pain and improve gait mechanics. Here is a link for the video.

https://membership.rehabscience.com/programs/glute-exercises-for-gait?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4202791&utm_content=mobile

👉Did you know that most (66.66%) disc herniations reabsorb with time and conservative care.

🧬The images in this post are from a case report from the New England Journal of Medicine (see reference) that documents the spontaneous resorption of a disc herniation without surgery.

🔎Case Study: A 29-year-old woman presented to the spine clinic with new-onset pain in her right leg, accompanied by paresthesia. MRI of the lumbar spine revealed a lumbar disc herniation resulting in substantial spinal stenosis and nerve-root compression (first image).

📗She elected conservative treatment with physical therapy and an epidural injection of glucocorticoids. A second MRI obtained at follow-up 5 months after presentation showed resolution of the herniation (second image). Her clinical symptoms resolved, and she was discharged from the clinic.

🧠The details of this individual’s rehab were not given in the case study, but it is important to know that relatively simple programs that include movements like walking, general low back mobility drills and low-load resistance training exercises help the majority of people.

✅A program for disc herniations can be found in the back and spine section here in the app.

📘References:

1. Hong J and Ball PA. Resolution of Lumbar Disk Herniation without Surgery. N Engl J Med. 2016.

2. Zhong M, et al. Incidence of Spontaneous Resorption of Lumbar Disc Herniation: A Meta-Analysis. Pain Physician. 2017.

3. Chiu C, et al. The probability of spontaneous regression of lumbar herniated disc: a systematic review. Clin Rehabil. 2015.

👉The rhomboid and trapezius muscles are located between the spine and shoulder blades and play a role in neck, back and shoulder movement health.

🔎Today’s post shows how the rhomboids (left side) and trapezius (right side) can work to pull the scapula (shoulder blade) backwards (retraction) toward the spine.

🧠Pain in this intrascapular region is quite common and can be associated with the muscles in the region, the underlying thoracic and rib joints, or can be referred from the neck.

✅If you are experiencing pain in this region, I would recommend implementing the exercises in the thoracic pain program here in the app. Here is a link for the program.

https://membership.rehabscience.com/programs/thoracic-pain?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3788553&utm_content=mobile