E3Rehab (@E3Rehab)

Tennis elbow, or lateral elbow tendinopathy, is thought to occur when the intensity, frequency, and volume of loading exceeds your capacity to recover and adapt appropriately (simplified explanation).  Therefore, the goal of rehab is pretty simple: it’s to initially reduce those loads to a tolerabl...

Exercises targeting the gluteus medius should likely involve direct hip abduction or include a component of having to control and stabilize the pelvis in weight bearing. A note about rehab: Although these exercises can be used as part of a rehabilitation plan for low back, hip, knee, or ankle issue...

Are you looking to maximize your quadriceps muscle growth? Try out this subtle technique change during the seated leg extension! 👇 🧵 ...

The glutes consist of 3 muscles – the gluteus maximus, the gluteus medius, and the gluteus minimus. Together, they contribute to 4 primary motions: hip extension, hip abduction, hip external rotation, and posterior pelvic tilt.  If you want to maximize the development of your glutes, you should inc...

Leg extension isometrics are beneficial for for inducing positive tendon adaptations in the rehab of patellar tendinopathy. Here’s one example of how seated leg extensions are applied in research: 1. Bend your knee to roughly 60 degrees 2. If you’re using a machine, make sure it’s too heavy for you...

There are the 5 steps to successful wrist rehab: 1. Get Cleared To Exercise – If you’ve had a fracture, surgery, or you’re unsure of your injury, you don’t want to do more harm by pushing yourself too soon before your wrist has had a chance to heal appropriately. 2. Relative Rest – You rarely need...

Two benefits of reverse nordics are that no expensive equipment is needed and they preferentially train the rectus femoris in its lengthened, or stretched, position which may be advantageous for hypertrophy. 🧵 ...

The Achilles tendon connects your primary calf muscles, the gastrocnemius and soleus, to your calcaneus, or heel bone.  A 2022 review by Demangeot et al grouped exercises relative to the loads imposed on the Achilles tendon during walking and running. Here’s what to do! 🧵 ...

Non-operative management is considered the first line of treatment for knee osteoarthritis. Exercises will focus on restoring knee function as it relates to improving your strength and tolerance to functional activities like going up and down stairs, standing up from a chair, walking, etc. Shown a...