KRU PT + Performance Lab

04/24/2026

Golfer’s elbow (also known as medial epicondylalgia) develops when the forearm muscles don’t have the capacity to handle repeated load.

Over time, the wrist flexors and pronators place excessive stress on the tendon at the medial elbow.

Here’s how we build that capacity:
✔️ Flexbar wrist flexion – teaches your tendon to tolerate load (slow eccentrics)
✔️ KB pronation/supination – restores rotational strength and control
✔️ Wrist flexor stretch – reduces constant tension on the tendon
✔️ Band pronation (isolated) – strengthens pronator teres directly
✔️ Band pronation (integrated) – connects forearm strength to real movement
✔️ Band wrist curls – builds endurance in the flexor group

Run this 3–4x/week:
• 2–3 sets each
• 10–15 reps (slow + controlled)
• Mild discomfort is okay, sharp pain is not

Build capacity → reduce irritation → keep training.

Save this and start building elbows that can actually handle your workload.

04/24/2026

Golfer’s elbow (also known as medial epicondylalgia) develops when the forearm muscles don’t have the capacity to handle repeated load.

Over time, the wrist flexors and pronators place excessive stress on the tendon at the medial elbow.

Here’s how we build that capacity:
✔️ Flexbar wrist flexion – teaches your tendon to tolerate load (slow eccentrics)
✔️ KB pronation/supination – restores rotational strength and control
✔️ Wrist flexor stretch – reduces constant tension on the tendon
✔️ Band pronation (isolated) – strengthens pronator teres directly
✔️ Band pronation (integrated) – connects forearm strength to real movement
✔️ Band wrist curls – builds endurance in the flexor group

Run this 3–4x/week:
• 2–3 sets each
• 10–15 reps (slow + controlled)
• Mild discomfort is okay, sharp pain is not

Build capacity → reduce irritation → keep training.

Save this and start building elbows that can actually handle your workload. 💪🏻

04/22/2026

Golfer’s elbow, or medial epicondylitis, is typically driven by repeated gripping, lifting, and wrist flexion that overloads the inner elbow over time. As that stress builds, the tendon can become less tolerant to load, which is why symptoms often linger rather than resolve quickly.

Management focuses on improving the tissue’s ability to handle stress. This usually includes progressive forearm strengthening, grip and movement control, and gradual exposure back to higher loads so the elbow can adapt more effectively.

04/17/2026

Low Back Pain – Focused Mobility
Stiffness, tightness, or restricted movement in the lower back is often linked to poor control and limited mobility.
These six exercises aim to restore tolerable movement while helping reduce symptoms.

04/15/2026

Lower back pain is one of the most common issues people deal with—and it usually builds over time, not from a single moment.

Effective prevention comes from improving how force is managed through the body during movement. When the core, hips, and surrounding musculature work together, the lumbar spine is better supported and less likely to be overloaded.

Key focuses for prevention:
• Core stability (ability to resist excessive spinal movement)
• Hip strength and control to reduce compensatory stress on the lumbar spine
• Controlled spinal mobility to maintain movement options without overloading one area
• Proper breathing mechanics to support intra-abdominal pressure and spinal stability

Consistent, well-executed training helps maintain tissue resilience and reduces unnecessary strain on the lower back.

04/10/2026

Ankle sprain rehab isn’t just bands + balance boards.
If you keep rolling the same ankle, it’s usually because you never rebuilt control, load tolerance, and reactivity.
Here’s how we actually fix that:
• SL Bent Knee Calf Raises – 3–4 x 10–15
Slow down, stay controlled. Builds Achilles + soleus strength for real game positions.
• Multi-Planar Resisted SL Hops – 3 x 5 each direction
Forward, lateral, rotational. Control the landing, don’t just chase height.
• Uneven Surface Reactive Balance – 3 x 30–45 sec
Add perturbations or distractions. Train your ankle to react, not just hold.
• Earthquake Bar SL Balance – 3 x 20–30 sec
Let the bar shake. Your ankle learns to stabilize under chaos.
• Offset Floating Heel Carries – 3 x 20–30 steps each side
Stay on the ball of your foot. Builds endurance where you actually play.
• Skater Hops w/ Med Ball – 3 x 6–8 each side
Stick the landing. Own the deceleration.
Pro tip: Do as much of this barefoot or in minimalist shoes as possible.
You want your foot + ankle doing the work—not your shoes.
Stronger isn’t enough.
Your ankle needs to be reactive, stable, and confident under load.

04/09/2026

Recurring ankle sprains need more than just lateral work.
Here we’re building isometric load through the calf + Achilles while challenging control on the ball of the foot. Add the tidal tank → now the entire ankle has to stabilize, adapt, and stay locked in.
Because it’s not just the outside of the ankle—it’s everything around it working together.
Stronger. More stable. More prepared.

04/03/2026

Early-stage patellar tendon rehab isn’t about going hard right away, it’s about doing the right things early.
We focused on quad activation, added BFR to build strength without stressing the tendon, and finished with controlled gym work to start rebuilding capacity.
Lay the groundwork now so you can load it later.

03/31/2026

Jumper’s knee (Patellar tendinopathy) responds best to isometrics + controlled loading — here’s why each of these works and how to use them ⬇️
🔹 Spanish Squat
Why: Offloads the knee joint while directly loading the patellar tendon → great for pain reduction + early-stage strength
How: Band behind knees, sit back upright, shins vertical
Rx: 4–5 sets × 30–45 sec holds
🔹 45° Single-Leg Hold
Why: Targets tendon at a mid-range angle where it’s often most irritable → builds tolerance without overload
How: Slight bend in knee, hips back, hold steady
Rx: 3–4 sets × 20–30 sec each leg
🔹 Lunge Hold (Floating Heel)
Why: Increases quad + tendon demand by shifting load forward → mimics sport positions (deceleration/jumping)
How: Front heel slightly elevated, back knee hovering
Rx: 3–4 sets × 20–30 sec each side
🔹 90° Wall Sit w/ KB
Why: High quad activation = strong patellar tendon loading → builds capacity for deeper knee angles
How: Knees at 90°, hold kettlebell for added load
Rx: 4 sets × 30–60 sec
🔹 Single-Leg Knee Extension ISO
Why: Isolates quad + directly loads tendon → key for rebuilding strength asymmetries
How: Hold at ~60° knee bend on machine
Rx: 4–5 sets × 20–45 sec each leg
Why this matters for jumper’s knee:
Isometrics can reduce pain (analgesic effect) while progressively improving tendon load tolerance — so you can get back to jumping, sprinting, and cutting without flare-ups.

03/26/2026