McLean HS ATC

Bulletproof your knees with these 5 exercises 🎯 There are hundreds of rehab exercises out there to rehab your knees, luckily, we've narrowed it down to our 5 favorites for you, and trust us, these are our favorites for good reason!

The Tibialis Posterior is one of the most underrated muscles for fixing knee, ankle, and foot pain. Weakness here shows up in countless injuries - yet most rehab overlooks it. Let’s break down why it matters & how to train it 👇

If your hamstrings always feel tight and you keep stretching them… …you might actually be making the problem worse. Here’s why - and what to do instead 🧵

Here’s a simple drill to try instead: ✅ Lie on your back in a 90/90 position (hips & knees at 90°) ✅ Feet on a wall or shelf ✅ Gently drag heels down the wall to engage hamstrings ✅ Slightly posteriorly tilt your pelvis ✅ Breathe: in through nose, out through mouth, 5–10 breaths

Is plantar fasciitis killing you with those first few steps out of bed? Want to tackle your plantar fasciitis once and for all? The Plantar Fasciitis Rehab program is on the Prehab app. prehabapp.onelink.me/mYpq/ldcnzfst

There’s more to it than just stretching or “resting it out.” You can’t just avoid impact as a runner—you have to train for it. Our Running Prehab program helps you do exactly that. No fluff. Just what actually works. prehabapp.onelink.me/mYpq/ldcnzfst

Some PT-approved, best exercises for shin splints! PSA: If you're a new grad looking for guidance, our New Grad Survival Guide is here! Download for FREE at the link below. theprehabguys.com/sign-up-for-ne…

Hamstring Strain 101: Best Exercises Beginner vs. Advanced

New VHSL Physical form can be found at vhsl.org/forms/

· Beginning May 1, 2025, FCPS student-athletes are EXPECTED to have athletic physicals completed on the new VHSL Athletic Participation/Parental Consent/Evaluation Form (revised April 2025).@McLeanathletics

· Beginning July 1, 2025, athletic physicals will be considered valid for a period of 14 months from the date the form is signed by the medical provider . This is the date on page 3 of the VHSL Athletic Participation/Parent Consent/Physical Examination Form @McLeanathletics

COMMUNITY MESSAGE Legislation introduced in the Virginia General Assembly and recently signed into law will result in two significant changes to the athletic pre-participation examination (physical) requirements for FCPS student-athletes: @McLeanathletics

McLean HS Physicals Night! Registration links below.

Student Registration: docs.google.com/forms/d/e/1FAI… Volunteer Registration: docs.google.com/forms/d/e/1FAI…

You have Foot Pain because you have weak, immobile feet. You keep shoving them into over-cushioned, ultra-supportive, narrow toe’d shoes…but your feet still hurt. Here are 5 daily exercises you can do to build stronger, pain free feet: 🧵

Training foot “strength” (or foot exercises in general) can look different for someone who just had surgery or is currently non weightbearing compared to a healthy athlete. Learn more: youtu.be/S5xKokqeOb4

You’ve been asking — here are go-to exercises for a SLAP tear! 🏋️‍♂️ A SLAP tear is a tear in the top portion of the shoulder labrum. The good news? Non-op care can often help you get back to sport by focusing on shoulder stability & strength. 💪

The athletic training room will not be open until 4:00 pm this afternoon.

If you have pain in the front of your shoulder, it could be due to stiffness in the back of your shoulder, placing more stress on the front. Try improving your posterior cuff mobility with this exercise👇