If you have pain around your lower back, flank or the top of your pelvis, you may have heard the term “quadratus lumborum” or QL mentioned as a possible culprit. The QL is a small but important muscle in the lower back. But treating “a tight QL” isn’t always the whole answer. This guide explains […]
Quadratus Lumborum (QL) Pain: Causes, Relief & Exercises Read More »
Knee pain is one of the most frustrating barriers to movement, it impacts everything from climbing stairs to simply getting out of a chair. If you are here, you are likely looking for a way to stop the pain, and you’ve heard that “Wall Sits” might be the answer. You’re right! but there is a
The Wall Sit: Your First Step to Knee Pain Relief Read More »
If you struggle with a sharp, stabbing pain in your heel during those first few steps in the morning, you aren’t alone. While many people focus on the pain itself, the real solution often lies in a mechanical process happening deep within your arch: The Windlass Mechanism. Think of it as the ‘engine’ of your
The Windlass Mechanism Read More »
The Quadratus Lumborum can cause some real grief through your back, buttock, hip, and groin but with the right management, exercises and self-treatment, you can be pain free – long term. Where is Quadratus Lumborum Pain Felt? You can see the pain referral patterns below for the deep (closer to the spine) and superficial fibers of
Quadratus Lumborum – Why it Hurts and How to fix it Read More »
Movements that we take for granted can become harder with age, weight-gain or injury. The ability to get up off the floor is just one of those. Regular strengthening exercises and using the right technique can make the world of difference and give you the freedom and independence you deserve. Why Does This Get Harder
Can’t Get up Off the Floor or a Chair? 5 Exercises to Make it Easier Read More »
In the past, static stretching has typically been a part of any warm up – whether getting ready for a run or a game of football. However, now there are a plethora of studies showing that this kind of stretching impairs performance. Could all that good warming up and stretching you have been doing
Static Stretching, Is It Affecting Your Performance? Read More »
Treating a sprained ankle the RIGHT way early on means a stronger ankle, faster recovery and less chance of re-injury. In this series, I will tell you what a sprained ankle involves, the most effective self-treatment and the best rehab exercises to get you back out there! This post is Level 1 but when you
Sprained Ankle – Heal Fast and Strong with Self Treatment Read More »
If you experience tight hamstrings or chronic hamstring pain or if you just want to improve flexibility, then this tight hamstring release treatment is for you. This is a great myofascial release that really targets the hamstrings and is often far more effective than foam rolling or stretching. What can this hamstring release treatment help
Myofascial Release – Tight Hamstring Treatment Read More »
