Happy National Athletic Training Month

Do you or does someone you know:  Experience MUSCLE or JOINT PAIN during or after exercise or activity?  Have JOINT INSTABILITY when walking or exercising?  Experience CRACKING or POPPING of your JOINTS at any time?  Suffer from SWELLING in or around YOUR JOINTS at any time? Are you or is someone you know:  Training for an upcoming event or competition?  Beginning a new workout, training regimen, or exercise routine?  Suffering from any pain while in the middle of your sports season?  Suffering from pain or discomfort during the off-season of your sport?       Exp rience CRACKING or POPPING of your JOINTS at any time? Suffer from SWELLING in or around YOUR JOINTS at any time? re y u r is s me ne you know: Training f r an upc ming eve t or competitio ? Begin ing a new workout, t aining regimen, r exercise rout e? Suffering from any pain while in the middle of your sports season? Suffering f om pain or disco f rt during the off- eason o your sport? Do you or does someone you know:  o y u or d es someone you kn w: Exp rience MUSCLE or JOINT PAIN during o after exercise or activity? Have JOINT INSTABILITY when walking or exercising? Experience MUSCLE or JOINT PAIN du Have JOINT INSTABILITY when walkin Experience CRACKING or POPPING of Suffer from SWELLING in or around Y Are yo or is someone you know:  Training for an upcoming event or co Begin ing a new workout, training re Suffering from any pain while in the Suffering from pain or discomfort duri

Single Leg Squat Test  Stand on one leg (If you are uncertain of your balance, do this next to a counter)  Slowly squat down as if you were going to sit in a chair  Make sure your knee does not move forward or drift inward Can you do 15 of these on each leg without your knee moving inward or forward and without any knee pain or popping? Single Leg Squat Test  Stand o one leg (If you are unce  Slowly squat down as if you were  M ke sure your knee does not mo Can yo do 15 of these on each leg wi any knee pain or popping?

Core Test  or Test On your ha ds and knees, raise one arm and the opposite leg at the same time a e parallel with the fl or (You shoul b looking down and your head should with your shoulders) Make sure to not let your trunk and pe vis move at all an y u do 20 of th se on each side without letting your back sink towards the flo ips shift side to side? On your hands and knees, raise one arm and the opposite leg at the same time so both are parallel with the floor (You should be looking down and your head should be even with your shoulders)  Make sure to not let your trunk and pelvis move at all Can you do 20 of these on each side without letting your back sink towards the floor or your hips shift side to side?  Make sure to not let your trunk and pelvi Can you do 20 of these on each side without hips shift side to side? Core Test  On your hands and knees, raise one arm are para lel ith the floor (You should b with your shoulders)

Burpee Test  Start in standing position with your feet together  Get down on your hands and kick your feet back behind you, placing you in push-up position  Do one push-up, then explode back up into the air Are you able to complete 10 of these without pain or instability? Burpee Test   

Start in standing Get down on yo you in push-up

Do one push-up Are you able to com

Shoulder Mobility Test  Start with arms extended out to your sides; hands should be in a fist  Slowly reach one hand behind your back while reaching the other hand over your shoulder and down your back  Have a friend take note of the distance between your fists  Repeat these arm movements in the opposite direction Are your fists within one hand length (see figure B)? Do you have pain with either of these movements or do you have a large distance between your fists (see figure C)?    Repeat these arm movements in the opp Are your fists wit in one hand length (see fig with i her of these movements or do you ha your fists (see figure C)? houlder Mobility Test Start with arms extended out to your sid s; hands sh uld be in a fist Slowly reach one h nd behind y u back while reac ing the other hand over your sho lde and down your back Have a friend take no e of the dist nc between y ur fists Repe t these arm movem nts in the opposite directio re you f sts within one hand length (see figure B)? Do you have pain ith eith r of the e movements or do you ha e a large di tance between our fists (see f gure C)? Fi Figure A Figure B Figure C Shoulder Mobility Test  Start wit arms extended out to your sid Slowly rea h one hand behind your back hand over your shoulder and down your Have a friend take note of the distance b

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