Our Blog

High quality, consistent, and individualized care is the foundation of our company, and what we pride ourselves on the most.

Deep Squat

Deep Squat

This newsletter dispels the common (but incorrect) belief that deep squats are bad for you. It will cover research that explains why squatting deeply is safe, the associated benefits, and how you can get started squatting deeper.  WHY SQUAT DEEP? ISN’T IT BAD FOR YOU...

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ITB Syndrome

ITB Syndrome

You’ve likely heard of the IT Band (short for iliotibial band). IT Band Syndrome often arises due to overuse, improper biomechanics, or weak glute muscles. The IT Band is a thick & flat sheet of connective tissue that runs from the outside of the hip down to the...

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Sciatica

Sciatica

The term sciatica is thrown around a lot. But, what exactly is it? Sciatica is a condition characterized by pain, tingling, and/or numbness that radiates along the sciatic nerve, usually affecting one side of the lower back, buttocks, and leg. This nerve issue can be...

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Piriformis Syndrome: A Real Pain In The Butt

Piriformis Syndrome: A Real Pain In The Butt

The piriformis muscle is a small, deep muscle located in the buttock region, connecting the lower spine to the top of the femur (thigh bone). Piriformis Syndrome occurs when this muscle becomes tight or irritated, and it can lead to compression of the nearby sciatic...

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Shoulder Dynamic Control

Shoulder Dynamic Control

Dynamic shoulder stability refers to the ability of the shoulder joint to maintain proper alignment and control during movement. It is crucial for athletes, fitness enthusiasts, and even individuals involved in everyday activities. Training for dynamic shoulder...

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Burpees

Burpees

Unleash Your Inner Warrior with the Burpee! Today, we shine the spotlight on an exercise that packs a punch – the burpee! Some people love them and others dread them. If you're looking for a full-body workout that combines strength, cardio, and explosiveness, the...

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POLICE vs RICE

POLICE vs RICE

This is Exactly What you Should do After a Sprain or Strain It’s a nice fall day, you’re walking around your yard, and bang - you misstep and aggressively twist your ankle. In the rehab world, we call this a sprain. This refers to an acute injury to the ligaments of...

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SNAGs

SNAGs

Do you ever wake up with a stiff neck and limited ability to turn your head to the side? This can be attributed to several factors, including improper sleeping positions that can potentially lead to increased muscle tension and/or joint irritation.  What do you do...

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Turkish Get-Up

Turkish Get-Up

Discover the Health Benefits of the Turkish Get-Up! This newsletter will introduce you to an incredible exercise to consider adding to your fitness routine and improve your overall health. Say hello to the Turkish Get-Up (TGU), a full-body movement that engages...

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Hip Airplane

Hip Airplane

We have a test for you! Well, it’s actually an exercise. A rather challenging one at that. But if you can successfully perform this exercise then you can rightfully brag to everyone that you have great control of your hips!  It’s called the hip airplane. ✈️ What makes...

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Pickleball Injury Prevention

Pickleball Injury Prevention

The growth and popularity of pickleball has skyrocketed over the past 5-10 years - currently the fastest growing sport. Although the game was developed in 1965, pickleball has gained immense popularity in recent years, captivating players of all ages and skill levels....

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Choose The Right Running Shoe

Choose The Right Running Shoe

As running continues to grow in popularity, so does the market for running shoes. With so many options available, it can be overwhelming to choose the right pair of running shoes for your specific needs. It’s important to get yourself in the proper footwear before...

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Common Injuries Runners Face

Common Injuries Runners Face

Continuing on with the runner series and following up from the previous message - running is NOT bad for your knees. To be clear, we understand that there is inherent risk with all activities, and running is no different. And although running can be very beneficial,...

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Stress Can Increase Pain

Stress Can Increase Pain

Stress is a common human experience, and it’s not always a bad thing. The stress you feel when giving a big speech, or when being chased by a lion, is there by design. It’s there to help you succeed. However, chronic levels of stress can be problematic. Research has...

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Deadlift – The Greatest Functional Lift?

Deadlift – The Greatest Functional Lift?

When it comes to functional exercises, there are few that can rival the deadlift in terms of its benefits. In fact, many experts consider the deadlift to be the best functional exercise out there, and for good reason. The deadlift is a compound exercise that targets...

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Joint Manipulation 

Joint Manipulation 

Joint manipulation is a hands-on technique used in physical therapy to relieve pain and improve mobility. This is achieved by applying a quick, controlled force to a specific joint or group of joints in the body. The purpose is to provide a temporary alleviation of...

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Ankle Sprain

Ankle Sprain

High Versus Low Ankle Sprain This week we witnessed an amazing performance by the Kansas City Chiefs in Super Bowl LVII, and one of the top story lines was the ankle injury that our franchise quarterback was battling for nearly 1 month!  Since the injury occurred,...

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Ice vs Heat

Ice vs Heat

Should you ice or heat? The question has been posed on many occasions.. “Should I use ice or heat on it?” Well, that depends on what “it” is, and what the goal is. If temporary pain reduction is the goal, then both ice and heat will work in a similar manner - by...

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Why Are You Foam Rolling?

Why Are You Foam Rolling?

We’ve all heard about or tried foam rolling. But why should we do it, and what is it actually doing? It may not be doing what you think it is.  Many believe that by rolling on their “tight” muscles and fascia (connective tissue that surrounds muscles) will help...

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Blood Flow Restriction Training (BFRT)

Blood Flow Restriction Training (BFRT)

What is it? Blood flow restriction training is a brief and intermittent restriction of arterial and venous blood flow in the arm or leg by means of a tourniquet. This restriction in blood flow to the limb results in physiological changes that mimic high intensity...

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Bending Your Back is Okay

Bending Your Back is Okay

Last week we reviewed the hip-hinge movement pattern. If you missed it, read it here. But what if you need to bend your back while lifting or doing anything else for that matter? Is bending your back bad?  It absolutely isn’t. The spine is designed to bend, twist,...

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The Hip Hinge

The Hip Hinge

There are a few things to consider when going to lift something from the floor:  How heavy is the object?  Have I lifted something this heavy before? If so, when's the last time that I've done it? How often do I do this?  The answers to these questions will dictate...

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What is Dry Needling?

What is Dry Needling?

In the past decade, a modality called dry needling has gained traction in the rehab and pain management communities to address neuromuscular pain and/or dysfunction. It’s not for everyone, but it can have very powerful results.  Dry needling is defined as a skilled...

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Dynamic Movements for Mobility

Dynamic Movements for Mobility

Recap from last week: Sometimes stretching just feels good, and there’s definitely a time and place for it. However, we recommend dynamic movement over stretching when possible. Taking your body and joints through its full range of motion frequently is the best way to...

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To Stretch or not to Stretch?

To Stretch or not to Stretch?

A question that we often get is “when should I stretch and for how long?”. This is a great question, because there’s not a one-size-fits-all answer. It depends on the individual and their goals. For example, a 15 year old gymnast has different goals and external...

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Don’t Forget About The Soleus

Don’t Forget About The Soleus

The calf -  A common area to have aches/pains.   The soleus - An often neglected muscle.  Many people miss out on a key calf muscle when training.  This can contribute to reduced flexibility, strength, and endurance; while also feeding into common active injuries,...

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1 Rep Max (1RM) Living

1 Rep Max (1RM) Living

1 repetition maximum (1RM) refers to the maximum amount of weight a person can possibly lift for 1 repetition. If the daily tasks that someone performs (such as doing laundry or going up and down stairs) are equivalent (or close) to their 1 repetition maximum, then...

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Can a Physical Therapist Help Me?

Can a Physical Therapist Help Me?

Pain.  What’s causing it? Will it go away? Am I making it worse? Who can help me?  These are normal questions to ask when confronting pain, and unless you’ve dedicated years of your life to understanding it, it’s difficult to know the answers to all of these...

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4 Simple Strategies You Can Implement For Better Sleep

4 Simple Strategies You Can Implement For Better Sleep

Quality sleep is slowly becoming recognized as a new vital sign, but why? Sure, a poor night of sleep will make you feel groggy and unproductive, but the negative effects of poor sleep extend further than that. Quality sleep has been shown to be critical for immune...

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