Foam roller is a useful tool to use as part of your recovery plan. It uses the principle of deep compression to help roll out adhesions or knots that develop over time. Rolling out these knots that are caused by over activity or under activity, will help to restore original muscle length, which assists in functionality.
Check out this exercise for foam rolling the glutes.
The patellofemoral joint is part of your knee involving the knee cap (patella) and the thigh bone (femur). The patella sits inside a grooved surface on the distal end of the femur. The patella should glide up and down in this groove smoothly, but can sometimes be misaligned and caused maltracking. The quadriceps muscle holds the patella and helps control the movement in the groove.
Ankle sprains can often lead to chronic knee pain such as patellofemoral (kneecap) pain, jumper’s knee, runner’s knee.
Ankle sprains can alter ankle joint mechanics and cause reduced ankle movement (particularly dorsiflexion of the ankle). This reduction in ankle dorsiflexion causes increased valgus movement on the knee in functional tasks/ sports. Read more
Check out this glute bridging exercise, an effective way to strengthen your butt muscles.
Glutes play an important role in many running and impact sports for speed, power and stability. Strengthening your glutes is key for sport performance and also assists with injury prevention for many lower limb and lower back complaints.
Dynamic warm up prepares your body for movement. It aims to:
Research suggests that the incidence of insidious low back pain (LBP) in golfers may occur as a result of factors such as cumulative load from high volume swing practice; lateral shearing forces created on the downswing by trunk side flexion and trunk rotation; an over-rotation of the trunk on the backswing, and /or core muscle dysfunction, to name a few.