Monday, August 31, 2015

How to Run Downhill Faster & Pain Free


In today’s new video on our YouTube channel (check out more of our videos here), I’m joined by my good friend Luke Tyburski, the endurance adventurer.

We take a few minutes to discuss downhill running techniques, and the errors we often see runners make when running downhill. Such flaws in technique tend to place more stress on the knees in particular.

It’s certainly not uncommon for runners who come to me with knee pain to cite running downhill as being an aggravating factor for their symptoms.

Running downhill is largely a matter of confidence. As much as anything else, this confidence comes with practice!

Give the tips in the video a try on your next hilly run :)

Let me know how you get on in the comments…

Visit Luke’s website:

Learn more about Luke’s time in Nepal: Mount Everest Ultra Marathon – Ten Tips

The post How to Run Downhill Faster & Pain Free appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.

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Scottsdale Sports Medicine

The Right Response to Youth Concussions

By JANE E. BRODY from NYT Health

Saturday, August 29, 2015

Trainers Helping or Hurting

I can’t believe I missed this article in USA Today.  ( thanks to Vince McConnell for sending the link)

Trainers Helping or Hurting

You may need to subscribe to Pressreader to get it.

It’s an interesting article because it shows how some  strength coaches are giving the rest of us a bad name. I think it’s funny that a kid training and working hard to get better can be spun into something bad but, that is what this article tries to portray.

Unfortunately strength and conditioning coaches having signing day parties certainly doesn’t help our industry.

I’d love to hear some thoughts after you read it.

( PS- in the small world category I coached Roger Harriot, one of the coaches quoted in the article,  at BU in the 90’s)

from Michael Boyle's Blog
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Tuesday, August 25, 2015

How to Foam Roll the Quadriceps Muscles


In today’s new video on our YouTube channel (check out more of our videos), I demonstrate three of my favourite technique to use on the foam roller to work on your quadriceps muscles. Foam rolling your thighs can be pretty painful… but it’s very effective.

Many of the runners I meet who suffer with knee pain find roam rolling helpful in improving the quality of your quads musculature. ‘Tight’ quadriceps muscles are often one of the factors we see in anterior knee pain amongst runners.

Give it a go :)

Let me know how you get on in the comments…

The post How to Foam Roll the Quadriceps Muscles appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.

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Scottsdale Sports Medicine

Monday, August 24, 2015

Sunday, August 23, 2015

Friday, August 21, 2015

Simple Glute Medius Exercise for Runners


I’ve been asked to elaborate on one of the Glute Medius exercises I showed in a video a few weeks ago!

The ‘hip hitch’ exercise is remarkably effective and simple when done well. However, it also has a couple of subtleties that need to be appreciated to get the most from the exercise and avoid using the wrong muscles.

As ever, technique is everything :D

Let me know how you get on in the comments below…

The post Simple Glute Medius Exercise for Runners appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.

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Scottsdale Sports Medicine

Thursday, August 20, 2015

Published Rates of Reinjury After ACL Reconstruction Show Need for Advanced Neuromuscular Retraining

Sue Barber-Westin

Despite advances in ACL reconstruction techniques and the use of early rehabilitation principles such as immediate knee motion and quadriceps strengthening exercises, some recent studies have reported high failure rates when patients resume athletics after surgery. This problem has been especially noted in athletes under 25 years of age who return to sports that involve jumping, pivoting, and cutting. For instance, one study2 reported that 30% of patients sustained noncontact reinjuries and tore either their ACL graft or the ACL in the contralateral knee within 2 years of surgery. These patients had a 6 x greater ACL injury incidence compared with a healthy control group. Even more concerning was the finding that the rate of a contralateral ACL injury was significantly higher than the rate of ACL graft injury (20.5% and 9%, respectively). Another study4 that involved 788 ACL autograft and 228 ACL allograft patients reported a significant difference in the reinjury rates in patients under the age of 25 (9% and 25%, respectively; p < .0001). This study was the first to show such poor results in young, highly active patients who received allografts and questioned this graft choice for primary ACL reconstruction. A third study3 followed 878 patients who were less that 25 years of age at the time of their ACL autograft reconstruction. These investigators reported that ACL reinjuries occurred to either knee in 62% of men (289 of 465) and 40% of women (167 of 413) after the patients had resumed sports activities.

None of these studies reported on the program of rehabilitation that was followed after surgery, or if the patients underwent advanced neuromuscular retraining and demonstrated a return of normal muscle strength, balance, proprioception, and other athletic indices. There is currently a lack of consensus in the medical community regarding objective criteria that is required before athletes are released to full sports participation after ACL reconstruction. We performed a systematic review1 of 264 studies and found that only 13% discussed objective criteria – such as muscle strength and lower limb symmetry – required for return to athletics. We highly recommend that athletes who wish to resume high-risk sports complete a course of Sportsmetrics neuromuscular retraining and demonstrate normal values on single-leg hop tests (< 15% deficit distance hopped between legs), the video drop-jump test (> 60% normalized knee separation distance), isokinetic strength testing (< 10% deficit), and knee stability (< 3 mm increased anteroposterior displacement on Lachman testing) before they are released to unrestricted activities.


  1. Barber-Westin SD, Noyes FR. Factors used to determine return to unrestricted sports activities after anterior cruciate ligament reconstruction. Arthroscopy. 2011;27(12):1697-1705.
  2. Paterno MV, Rauh MJ, Schmitt LC, Ford KR, Hewett TE. Incidence of Second ACL Injuries 2 Years After Primary ACL Reconstruction and Return to Sport. Am J Sports Med. 2014;42(7):1567-1573.
  3. Shelbourne KD, Gray T, Haro M. Incidence of subsequent injury to either knee within 5 years after anterior cruciate ligament reconstruction with patellar tendon autograft. Am J Sports Med. 2009;37(2):246-251.
  4. Wasserstein D, Sheth U, Cabrera A, Spindler KP. A Systematic Review of Failed Anterior Cruciate Ligament Reconstruction With Autograft Compared With Allograft in Young Patients. Sports Health. 2015;7(3):207-216.

The post Published Rates of Reinjury After ACL Reconstruction Show Need for Advanced Neuromuscular Retraining appeared first on Sportsmetrics.

from Sportsmetrics

Scottsdale Sports Medicine

Wednesday, August 19, 2015

Meet the NBA Players' Association's New Sports Science Guru


How to Foam Roll Your Calf Muscles


In the comments section on one of my recent YouTube videos (check out my channel), one of our subscribers asked a question about how best to foam roll his calves.

I took this as a great opportunity to make another ‘how-to’ video on the topic :D

Do you foam roll your calves regularly?

Calf pain and chronic tightness is such a common problem in runners. However this type of maintenance technique is hugely powerful in allowing runners to run without calf pain and maintain the condition of the muscles of the lower legs.

Use this video as a tutorial and learn how best to foam roll your calves!

The post How to Foam Roll Your Calf Muscles appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.

from Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution

Scottsdale Sports Medicine

Players' Methods for Recovery From Training Camp Vary


Monday, August 17, 2015

What is The Windlass Mechanism of The Foot?

As part of my new video blog, I’ll be uploading regular Q&A style videos. Where better to start than with the foot…?

In the Haile Gebrselassie Running in Slow Motion video I shared a few months ago, I mentioned ‘The Windlass Mechanism’. A few of our subscribers have asked for more info on this function of the foot. Hence the above video!

In addition to this video explanation of this important mechanism, I’d also suggest heading over to Craig Paine’s blog to read his article named: ‘The Windlass Mechanism of The Foot

As always, I’d love to hear your comments and feedback.

I hope you find this video helpful :)

The post What is The Windlass Mechanism of The Foot? appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.

from Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution

Scottsdale Sports Medicine

ACL Injuries in the Female Athletes Textbook

…Over 15,000 Chapters Downloaded and Counting

Dr. Noyes has many research interests and one of the most prominent is the prevention of anterior cruciate ligament injuries in female athletes. ACL injuries can cause long-term problems in the knee joint, including the early onset of osteoarthritis. It has been evident for some time that a gender disparity exists in noncontact ACL injuries, with female athletes suffering 2 to 6 times the injury rate as male athletes in sports such as soccer and basketball. In response to this problem, Dr. Noyes and researchers at his institute developed an ACL injury prevention training program (Sportsmetrics) that has been successful in reducing the injury incidence in female athletes.

In 2012, Dr. Noyes and co-editor Sue Barber-Westin published an extensive, 22-chapter textbook (ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs) on this topic designed for orthopedic surgeons, physical therapists, athletic trainers, sports medicine primary care physicians, and strength and conditioning specialists. The 500+ page textbook examines the short- and long-term impacts of ACL tears and gender-related risk factors for this injury. Neuromuscular training programs, including Sportsmetrics, are provided in detail. Dr. Noyes and researchers at his institute have also published 20 articles in peer-reviewed orthopaedic journals on this topic.

From its online publication in November 2012 through 2014, over 15,00 chapters from the textbook were accessed from the publisher’s website. This large number indicates the relevance and interest in this topic and makes this book the most widely read on this topic. Dr. Noyes and researchers at the Noyes Knee Institute remain dedicated to continued research and training efforts to reduce the incidence of ACL injuries in female athletes.  Visit for more information.

The post ACL Injuries in the Female Athletes Textbook appeared first on Sportsmetrics.

from Sportsmetrics

Scottsdale Sports Medicine

Sunday, August 16, 2015

Setting Up A Home Gym

I’ve been getting this question a lot lately.

“I want to set up a home gym or a small studio space, what do I need?

What most people do when they first get the urge to work out is go out and buy a few sets of dumbbells at a local sporting goods store. This a really short-sighted idea. If you continue to work out, you must continue to buy dumbbells as you get stronger. Eventually you have mismatched dumbbells all over the place. The answer? Powerblock adjustable dumbbells. PS-I don’t work for Powerblock.

After you get your Powerblocks, get a good quality adjustable bench. The PB Extreme equipment from Perform Better is excellent and reasonable. Don’t go cheap. Consider it an investment.

Last thing you need is some type of equipment to pull on. Even the most inexpensive pulley system can be a huge investment so think this one through. If it’s a small studio you might also want to consider a PB Extreme Half Rack. This will let you do chin-ups and mount a TRX or a set of rings. Consider some sort of mounting system for a TRX to save money.

Bottom line, you only need dumbbells, a bench and a TRX or rings to do everything you need to do.

PS- if you are a bit bigger with more strength potential, consider the 85 lb Powerblocks.

from Michael Boyle's Blog
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Scottsdale Sports Medicine


Saturday, August 15, 2015


Scottsdale Sports Medicine


Scottsdale Sports Medicine

This Scary Stuff

If you are a personal trainer or strength and conditioning coach, you need to read this.

Big Brother is Watching You Squat

from Michael Boyle's Blog
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Friday, August 14, 2015

The Weekly Health Quiz: Mosquitoes, Walking and Brain Health

Test your knowledge of this week's health news.

from Well

What Eating 40 Teaspoons of Sugar a Day Can Do to You

"That Sugar Film" takes a look at what happens when you give up fresh foods for sugar-laden processed foods.

from Well

Thursday, August 13, 2015

States With High Gun Ownership See More Officers Killed

Researchers have found that police officers in states with the lowest gun ownership rates are less likely to be murdered on the job.

from Well

Doctors Fail to Address Patients’ Spiritual Needs

Studies have documented the importance of religion and spirituality to many patients, but doctors can feel unprepared to discuss the topic.

from Well

The Dog Days Can Be Deadly for Dogs

Owners need to be particularly attentive to potential signs of heatstroke when running or hiking with their pets. Their rise in body temperature can be sudden and dangerously severe.

from Well

Wednesday, August 12, 2015

The Right Dose of Exercise for the Aging Brain

A brisk walk may be all it takes to help improve our ability to think as we age, but more may not be better, according to a new study of exercise and cognition.

from Well

Monday, August 10, 2015

High Tech Hope for Repelling Mosquitoes

Kid-safe bands with plant oils, chemically treated clothes and bug spray offer some protection, but a new patch may finally confound this nemesis.

from Well

You Will See the Doctor’s Fallibility Now

Physicians, too, can become confused in ways that lead to “never” events, as in they should never occur. How far should the system go to prevent them?

from Well

Many Older Women Don’t Need Vitamin D Supplements

Vitamin D supplements may be ineffective in improving bone density or bone strength in postmenopausal women, a clinical trial has found.

from Well

Article on StrengthCoach- “Implementing a Successful Sport Performance Internship Program”- Derek M. Hansen

I have had the pleasure of implementing what I would deem a successful sport performance internship program at the university level.  I had an endless supply of applicants, submitting their resumes from all over the world.  Graduates of the intern program also had no problem obtaining work at the NCAA Division 1 level, National Sport Institutes and also for a number of professional teams.  All of these interns developed exceptional coaching abilities, effective communication skills, the ability to create comprehensive plans for all sports and a fearless ability to think on their feet and adapt to changing circumstances.  They have also matured into fabulous individuals that make the world a much better place.  Perhaps I was simply lucky to have these great individuals working for me.  However, I think we have created an environment where freedom of expression is encouraged and only the best solutions for athlete improvement are acceptable.

I have thought deeply about the type of environment that is required for optimal learning in an applied and practical field.  Provided below are some key points I have assembled based on my experience and the great knowledge that has been passed on to me by my mentors.  I am a firm believer that we are a product of those who came before us.  These concepts are as much mine as they are theirs.

Education Must be the Primary Goal of an Internship Program

I ended up changing the name of my program to an “Apprenticeship” program because it seemed like internship programs were simply a method to rustle up free labor for an organization.  At least the “Apprenticeship” label gave the impression that knowledge and method would be passed on.  If you are only setting up an apprenticeship to get young people to do your dirty work and menial tasks, you will not have much success in building a successful, attractive program.  If you pass on valuable information and knowledge to your interns, they will offer to do the unpopular jobs, because they will know that they are getting value out of the arrangement.  As the saying goes, “You will only get out what you put in.”

It is also important to make the point that education is not about feeding people information.  Education is about establishing a relationship that facilitates the development of knowledge, experience and confidence.  Anyone can feed you exercises, pass on a reading list or send you YouTube videos to watch.  My most important goal of the internship process is to ignite a passion inside people that encourages them to continue learning on their own, even after they have finished with our program.  We only offer a few steps along the staircase of knowledge.  But we also want to provide our members with the energy and vigor to continue the climb. members, click here to read the rest of the article.

Not a member? Click here to try us out for 3 Days for just $1

from Michael Boyle's Blog
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Not Vaccinating Children Is the Greater Risk

Childhood immunizations, perhaps the most important health and lifesaving advance of the last century, are being seriously eroded by misinformation and scaremongering.

from Well

‘Body’ Report Cards Aren’t Influencing Arkansas Teenagers

A study raises questions about the effectiveness of the body mass index letters that the state started sending home more than a decade ago.

from Well

Sunday, August 9, 2015

Coca-Cola Funds Scientists Who Shift Blame for Obesity Away From Bad Diets

The company supports a new nonprofit, the Global Energy Balance Network, that promotes a “science-based” approach to weight control: Get more exercise and worry less about cutting calories.

from Well

Saturday, August 8, 2015

Cardinals Extend Scoreless Streak to 36 Innings in 3-0 Win


How Much Do You Really Need to Improve Running Form?

In this new episode of the video blog (check out all the videos here), I discuss a topic that we address early on in our coaching workshops: the concept of ‘Minimum Effective Change’.

While I spend a LOT of time talking about running form, it’s important to appreciate how much (or little) runners need to actually change their habitual technique to feel tangible benefits.

In my experience, many runners who set about making more drastic changes to form fail to ‘make them stick’ in the longer term. Conversely, more subtle targeted changes prove consistently to be more achievable and sustainable.

As usual, all food for thought. I’d love to hear your take on this in the comments below…

The post How Much Do You Really Need to Improve Running Form? appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.

from Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution

Scottsdale Sports Medicine

Friday, August 7, 2015

Think Like a Doctor: A Knife in the Ear Solved!

Readers solve the mystery of a police officer with an earache and asymmetrical pupils.

from Well

The Weekly Health Quiz: Spicy Food, Running Shoes and Legionnaire’s Disease

Test your knowledge of this week's health news.

from Well

Walking vs. Elliptical Machine, Redux

Minute for minute, using an elliptical machine is likely to burn more calories, while putting far less stress on your joints.

from Well

Thursday, August 6, 2015

Living With Cancer: Alone and Ghosted

When cancer patients need help, they are often surprised to find that long-trusted friends have disappeared.

from Well

It’s All About Motor Control

A key component of motor control is muscle tone, and I want to specifically discuss inappropriate muscle tone

Very often, from the perspectives of physical therapy and rehabilitation, we don’t necessarily see just tightness or weakness.

Tightness is often a way that the body uses parking brakes in the absence of real, authentic braking systems. The braking system that the body has is called motor control and it is finely tuned to input, processing and appropriate output. When a fault is present somewhere in that system—somewhere in movement, somewhere in that coordination, timing and symmetry—a dysfunction is observable.

The body is set up to survive and in a situation where the original operation is compromised, it simply creates a parking brake system—one that tends to stay engaged, slow you down and keep you out of trouble. This parking brake is a fail-safe in fatigue, injury, protection of other structures and avoidance of pain. You may have improved control, but you also waste energy and lose efficiency. The weakness issue remains evident. It is often deconditioning; it’s body-wide and not isolated and it’s easily fixed by getting up and moving today  . . . and then moving a little more tomorrow. However, isolated weakness is rarely just weakness.

Isolated inhibition of a single muscle or group of muscles is best diagnosed in rehabilitation as a neurological problem or impairment resulting from injury, disease or dysfunction. The subtle and background inhibition I’m speaking of is the inability for a muscle to take a command to an appropriate level of tone to execute a posture or a pattern. Our real problem here is when we simply discuss tightness or weakness of a muscle, we simply go down the rabbit hole thinking it’s a muscle problem. Very often, it’s a command problem.

If there is tissue tightening, everything from deep fascia to superficial scarring or scar tissue from a previous injury, the muscles will be told to tighten prematurely or even maintain a significant amount of resting tone simply to protect the kink in the system. This tightness can also be preserved not from a signal from other tissues but it can be left over from a previous injury that has already been resolved. The muscles never got the memo.

Imagine the child who, having broken a leg bone, graduates physical therapy with full range of motion, full strength, and even a fairly good movement screen, yet continues to limp when walking fast or running. Why? Because it’s a habit. The input is correct, but now the habitual lifestyle burdened with pain and rehabilitation has created a limp that is actually the problem in itself. A new dysfunctional pattern is in place. A limp is functional following an injury because it offloads stress and maintains some degree of mobility. It becomes dysfunctional when there is no longer a reason to offload stress—when the problem causing the limp has been resolved.

The injury that caused the limp is gone and yet the limp remains—that’s a processing problem. Inappropriate input from unnecessary tightness, poor joint mobility or poor tissue extensibility can actually cause protective tone, which we see as tightness. Even when those compensations are gone, the habit of protecting can still remain.

The best way to deal with increased tone when flexibility and mobility are in question is to look at the pattern. Within the pattern is the answer. It shows us all of the other issues that we’re not thinking of that could be driving the mobility or flexibility problem.

Likewise, the weakness that we challenge with strength and exercise routines, loads and movement pattern development may often be inhibition. Inhibition doesn’t reset itself very well. When we have a choice to reset our own system or simply compensate, we often compensate.

Corrective exercise is a methodology that understands the biological need to compensate and removes the opportunities to compensate, usually by exploiting regressive developmental patterns. Rather than doing everything on a functional foot position, we go back through those patterns and postures that got us standing in the first place—rolling, crawling, kneeling, tall kneeling, quadruped. We add action to demonstrate that the posture and patterns at every level support the progression to the next level.

Snapshot 5 (7-22-2015 1-59 PM)

These patterns can actually magnify the problem before we get to our feet, where compensation is our only opportunity. We can often measure flexibility problems locally and even measure strength problems locally, but ultimately, we must understand that there’s a motor control system driving this.

That motor control system is dealing with input, processing and output. Believe it or not, the easiest way to check is to simply look at output. If a movement pattern is at an acceptable level of quality, start loading and stressing that pattern to uncover the physical resources available in that particular movement pattern, shape and posture.


If a movement pattern is broken, we must go down the rabbit hole and dissect out that movement pattern understanding. Is there a mobility problem driving poor input? Or a processing problem allocating poor stability and motor control?


We can find, treat and correct these problems.  We can manage these problems, not by looking at muscle, but by looking at the patterns (or the lack thereof) driving inappropriate muscle tone. Remember, tightness and weakness represent the same problem, just at both ends of the spectrum.

Too much unnecessary muscle tone looks, on the surface, like poor mobility and must be managed. Is something driving it or is it simply a habit that is stuck on a hard drive that could use cleaning?


Is the weakness actually something that just needs sets and reps or is the weakness driven by inappropriate mobility, motor control or inefficient patterning causing compensation?

Is that compensation due to a lack of mobility or motor control somewhere else in the body that has gone undetected for years or is it simply something on the hard drive that just needs to be scrubbed off?

To easily find these issues, we need systems. But as long as we insist on talking about local muscle tightness or weakness, we will miss it. It has often been said that the finger pointing at the moon is designed to show you the moon . . . most people just see the finger.

Inappropriate muscle tone is a symbol representing disharmony in the system. The disharmony can either be due to an input problem being appropriately processed or appropriate input being inappropriately processed.

We need to approach it in this clean and systematic way so we can find out which is driving, because it is not always clear otherwise. The clich├ęd answer is that inappropriate input and inappropriate processing is likely what’s going on in every situation.

That may be true to some degree, but now your action points are spread out and you do not have a feedback loop for your intervention. If, on the other hand, you think that somebody’s poor anklemobmotor control in their hip is due to a lack of ankle mobility, you can simply answer that question without even going onto social media. Create a little more mobility in the ankle and then recheck hip motor control.  If the ankle mobility problem was creating poor input and driving the bad motor control and general weakness in the hip, then you’ll have your answer. If it wasn’t, you’ll also have your answer.

This deductive reasoning is the ‘source code’ behind Functional Movement Systems. If you want to know whether it’s a mobility or motor control problem, do the test. That’s why we built it—for us. We had the same questions and could not find a tight system with logical answers. We didn’t set out to develop a screen or a system . . . we just wanted a competitive advantage. If you want to find out what’s driving the inappropriate tone, we have some assessments that will do that very well. If you want to measure motor control with an unbelievably efficient and functional test, we have that too.

We try to embrace movement metrics in a way that helps you have tighter feedback loops—to know whether you need to focus on individual correctives or programming modifications.

At any given time, one of those moves will make the biggest difference. Understanding in a biological system which is broken—the organism or the environment—is the hallmark of good science, and tracking movement behavior is where this starts in exercise and rehabilitation.

We’re Functional Movement Systems. We’re not an exercise company.

We offer better tools to look at movement and to create feedback for the individuals who depend on you for programming, rehabilitation and specialized performance training. It is true that movement screening, testing and assessment take time. No apologies there, as we should all take more time developing an action plan. That time spent in evaluation saves experimental time in rehabilitation, movement correction and physical development.

It’s the old Carpenter’s Rule: Measure twice and cut once.

When a new measuring stick is introduced and appropriately vetted, there are only two reasons why one would not adopt a tighter feedback loop into their professional practice:

  1. They don’t have faith in the new tool. More articles and posts won’t give them that faith. . .they need to put it in action.
  2. They don’t have faith that their methods can positively influence the baseline. Isn’t that the challenge we all face.




I look at the same issues from a mobility point of view in my talk, What’s Behind a Mobility Problem at Movement


from Gray Cook, Physical Therapist, Lecturer, Author

Scottsdale Sports Medicine