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Sports Medicine Check out our informative articles from Hampton Roads' leading sports medicine practitioners - Physicians, Physical Therapists, Chiropractors, Certified Athletic Trainers, and more. Look at our weekly video on rehabilitation, recovery, or regeneration; or, if you need advice, post your question on our discussion board, where you will get expert advice from our SportFit panel of medical professionals.

This Week's Video: Glute Bridging with the mini-band

One of the biggest problems I see when assessing an individuals injury or functional movement, is their lack of glute function. The gluteals (butt muscles) are the most powerful muscles in the hips, and therefore are our best force producers and, more importantly, force reducers. The bridge is one of the simplest ways to turn on those sleeping glutes. When you add the mini-band to the equation you really get those glutes to fire.

Lay on your back with your knees bent and your arms out to the side. Place the mini-band around both legs, just above yor kneecaps. Tighten your abs, press your heels into the floor, push your knees out against the band and lift your hips straight up towards the ceiling. Focus on squeezing your butt muscles as if you were trying to crack a walnut in your butt cheeks and at the same time try to relax your hamstrings. Hold for a one count at the top and then slowly lower your hips back to the floor. Rest at the bottom and then repeat for the desired number of reps. Start with three sets of ten and progress by holding the top position longer and longer as you get accostomed to the exercise.

Have a nagging injury? Need advice on rehabilitation? Need to know who in this area is certified in a certain medical technique? Find the answers to all of your sports medicine queries in our discussion forum.

Understanding the Sacro-Iliac (SI) Joint
Dave Volkringer
Of all injuries, low back pain (LBP) is easily the most frequently suffered, with ~80% of the population having an episode at some time in their lives. Of those, it is estimated that 90% will suffer a recurrence of the problem. Many structures are implicated, including intervertebral discs and their corresponding nerve roots, the many small facets (joints) in the spine, and the soft tissues such as muscles and ligaments. Another possible source of low back pain is the sacroiliac joint (SIJ), and current research suggests that as many as 15% of all cases of LBP may be attributable to the SIJ. . . . keep reading
Meniscus Tears
Viginia Institute for Sports Medicine
Our knees take quite a beating. Whether during an athletic event or during the course of normal day to day activities, we put a tremendous amount of stress on our knees. They hold up our (sometimes considerable) weight, allow us to run, kick, bend, squat, twist and turn. Pivoting and cutting activities are also very tough on the knee. Going up and down stairs can put up to seven times our body weight on our knees. Luckily they are designed very well to allow us to do all those things. However, from time to time, all of us are bound to injure ours knees to some extent. Fortunately, most of the time we recover from these injuries with minimal down time. Other times it may be a more serious injury requiring more extensive treatment. . . . keep reading
Nutrition Feature: How Can You Recovery From Injuries?
Jen Van Horn, DT, MS HS
If you strain a muscle, you probably don't wonder, am I drinking the wrong protein shake or am I having enough nutrients in my diet? But it's not a silly question. Why? Because the rate of your recovery from an injury is all about supplementation and nutrition. . . . keep reading
Hip Flexor Release and Flexibility
Chris Ullom, ATC, CSCS
Having unexplained, chronic knee pain. Check out this video and try these techniques! . . . keep reading
Protect Your Shoulders and Improve Your Posture - Y/T/W/L
Chris Ullom, ATC, CSCS
If you are an athlete, especially in a sport that involves throwing or hitting, you must protect your shoulders and maintain a healthy rotator cuff.  This involves many things, from improving . . . keep reading
Hip and Lower Back Loosening
Chris Ullom, ATC, CSCS
My lower back is shot.  Many years ago when I was working as a bartender on the outer banks of NC I had an accident as I was restocking the bar.  I was carrying two cases of bottled . . . keep reading
So You Turned Your Ankle - Part 2
Dr. Joel Stewart
Last time we talked about twisting your ankle and getting and ankle sprain, what to do, and when to go see the doctor. What is you have done that before, but this time it is different, maybe you heard a pop, it is harder to walk, or it hurts somewhere else. In medicine we call this the "differential diagnosis," meaning…..what else can it be? . . . keep reading
Ankle Sprains - Part I
Dr. Joel Stewart
You are coming down from a rebound, or planting to kick a ball, or making a cut…..and you twist your ankle. "It's just a sprain." Maybe. If it is, what do you need to do? Do you need to see a doctor, the athletic trainer, or go to the emergency room? . . . keep reading
Hip Mobility Exercises
Chris Ullom, ATC, CSCS
This video shows two hip mobility drills that I incorporate into just about every workout, whether the client is an athlete or a couch potato. Limited mobility in the hip can lead to a host if injuries to the lumbar spine, hips and pelvis, knees, and more. These are two simple exercises that can be included in your warm-up after you have raised your core body temp. . . . keep reading
Rotator Cuff Warm-up and Rehabilitation
Chris Ullom, ATC, CSCS
A weakened or strained rotator cuff can not only lead to further injury but can seriously diminish your hitting power. Here is a simple exercise you can incorporate into your warm-up and warm-downs. . . . keep reading
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