The Active Fix

The Active Fix Active Release Techniques & Sports Rehabilitation

09/14/2026

Struggling to stay balanced during single-leg RDLs? 🛑
The single-leg RDL is unmatched for building single-leg balance, hip strength, and hip stability—but most people let their hips open up and rotate toward the wall instead of staying square to the floor.
If your hips "stare off into space" during your hinge, try this 4-step progression to lock in your form:
1️⃣ Kickstand Reach: Drop into a kickstand stance. Reach your opposite hand down toward your front ankle to force your pelvis into proper alignment and internal rotation.
2️⃣ Slider Reach: Place your back foot on a furniture slider to make the movement dynamic while keeping your stance hip loaded and stable.
3️⃣ Full Single-Leg RDL: Transition to a full single-leg stance once you’ve mastered keeping your hips level.
4️⃣ Add Load: Hold a kettlebell or dumbbell in your reaching hand to challenge your core and build maximum hip strength.
Stop flaring your hips—master the alignment first! 🎯
Save this post to upgrade your next leg day! 📌

09/07/2026

Three exercises I recommend to all my runners to improve range of motion and build strength. Sound on for the most electric monotone voice online.

09/02/2026

If you have a history of ankle sprains, run frequently, or experience a sharp pinch at the front of your ankle during deep squats, stretching your calves won't solve the issue. 🏃‍♂️🏋️‍♂️
When driving your knee over your toes, your ankle bone (talus) must slide backward inside the joint socket. If it gets stuck forward, you experience joint impingement and loss of mobility.
2 Ways to Clear Anterior Ankle Pinching:
• Manual Fix (No Equipment): Drop to one knee. Place the web of your hand right in the front ankle crease. Press down and backward while driving your knee forward over your foot for 10–15 reps.
• Banded Fix: Anchor a heavy resistance band low. Loop it directly over the front ankle crease, step forward to create backward tension, and glide your knee forward over your toes for 10–15 reps.
Try this simple mobilization before your next run or leg workout to clear joint space immediately!

08/31/2026

If you feel a sharp pinch or pressure in the front of your hip when sitting, squatting, or riding a bike, you might not have "tight flexors"—you might just be out of joint space. 🚴‍♂️🏋️‍♂️
Forcing yourself deeper into a squat or stretch when the hip is impinging only worsens the irritation.
Try this quick fix instead:
• Step one leg back with your rear foot turned slightly in.
• Tuck your tailbone under (scoop the pelvis).
• Reach your same-side arm up overhead and gently rotate.
Hold this position and breathe for 60 seconds. You’ll open up the front of the hip capsule without grinding the joint, giving you instant relief and smoother movement.

08/29/2026

If you're doing 90/90 hip drills to gain mobility but seeing zero progress, here is why:
Most people just roll side-to-side through the range of motion they already possess. To force your body to adapt and create NEW range, you need to spend active time at the end-range.
The Fix:
• Drop into a 90/90 sit.
• Place your trailing hand on the turf for support.
• Drive an active reach over the lead leg to load deep into the hip socket.
• Repeat on both sides before testing your unassisted 90/90 switches again.
Giving your body base support allows you to safely press into deeper angles without your nervous system guarding the joint. Try this tweak on your next mobility day!

08/28/2026

If single-leg deadlifts leave you wobbling, straining your lower back, or feeling all hamstring and no glute, try this quick modification. 🏋️‍♂️
Using a weight bench as a shin/knee support creates instant stability:
1. Rest your lead shin lightly against the side of a bench.
2. Set your back leg in a kickstand stance, lifting the heel slightly.
3. Grab your kettlebells or dumbbells and hinge directly at the hip.
This setup removes the balance struggle, takes excess tension off the knee, and places the workload right where you want it: the glutes. Give it a try!

08/27/2026

If you’ve worked with me for lower body rehab or training, you probably know my feelings on traditional clamshells.
It’s not that clamshells don’t work—it’s that real-world movement requires your ankle, knee, hip, and upper body to function together.
Try this standing variation instead:
1. Place a mini-band just below or above your knees.
2. Keep your stance knee relaxed and aligned over your second toe.
3. Abduct the opposite leg while incorporating an active push/pull reaching motion with your upper body.
This integrates stability through the stance leg while driving dynamic rotational movement through the torso. Give it a try on your next warmup!

08/26/2026

Struggling to isolate hip and upper body rotation without stressing your knees? 🦵💥
When working on internal and external rotation, standing or moving freely can sometimes cause the knee to twist along with the hips, shifting tension where you don't want it.
By anchoring your lead leg against a bench, couch, or ottoman, you fix your knee in a stable position. This allows you to safely dial in full hip mobility and thoracic rotation—ensuring your joints stay protected while maximizing movement quality. 🎯
Try this setup during your next warmup!

Runners and strength training mythsMost runners I work with neglect strength training altogether or rely solely on resis...
10/18/2022

Runners and strength training myths

Most runners I work with neglect strength training altogether or rely solely on resistance bands.

While they can be great complementary work, MOST resistance band training I see does not provide enough of a challenge to greatly improve strength. Grab some iron and drop the bands for greater performance.

Credit to The British Journal of Sports Medicine. https://bjsm.bmj.com/content/54/13/813

07/21/2022

Wednesday wisdom.👊

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