 When we first meet our clients, the usual conversation we have surrounds pain and injury. As PT’s, we are honored to be able to work with people to help them heal their injuries. Once healed, we are also honored to be able to work with these same athletes to take them to the next level in their training. From Clinical Strength Training classes to form-checks to strength training sessions, we offer so much more than a standard PT clinic! When we are working with these clients on performance and high-level training, questions routinely come up. The most common questions I get regularly are about protein and they are: “Should I take protein?” “How much protein should I take?” “What kind is best?” Let's go through these questions one by one. “Should I take protein?” Great question! What is your intent? Typically we see two different motivations for this question:
If you are an active human (most of our clients and most likely the person reading this), the answer is an absolute and definitive YES! Here’s an exhaustive list of all the well studied benefits of whey protein supplementation:
The only risks are if you have current or previous kidney or liver damage. If so, consult your physician prior to doing any supplementation. https://examine.com/supplements/whey-protein/research/#sources-and-composition “How much protein should I take?” Great! Now you want to supplement protein. How much? A general rule that has been well verified in research is that between 0.5-1g per pound of bodyweight per day is appropriate for active individuals. The more active and intense you are, the more likely you’ll want a higher amount of protein per day (more towards 1g/day). My advice? Ignore the specific grams of protein when starting. Unless you’re a bodybuilder or really enjoy the details, don’t count your grams of protein. Start simple by having one or two scoops of protein twice every day. DON’T WORRY ABOUT SPECIFICS WHEN STARTING. Just find small successes, then build off of those. If you can start with a simple habit, and are finding success by doing that habit for at least a month, you can start getting curious about specific grams of protein you are intaking per day. “What kind is best?" The most well-researched and most value-conscious (in general) as compared to meats, tofu, and beans, is whey protein. There’s a TON of different types. Don’t worry about that. Simply pick one that says “whey protein” and start taking it as I described above (1-2 scoops two times per day). If you are able to finish the first container... success! You’ve begun this journey of a thousand miles! You can build off this first step and now start looking for more specifics! I would then look for whey proteins with low cholesterol, relatively low-calorie, and between 23-30g of protein per scoop. My favorite is Optimum Protein (it's a big black and red bag in Costco) but there’s DOZENS of other great proteins that are cost-conscious and value-conscious. Hopefully this has been enough to get you started with protein supplementation. Happy fitness! Marcus Rein, PT, DPT Athletes’ Potential
0 Comments
 So, you’ve been working hard, training hard, and enjoying life. Your body is a little achy, and dang you’ve been looking forward to a vacation for the last few months. Summer is here! You’ve got your chance to take a break from work and really, truly, relax. Or, maybe you’ve got a move coming and you know you won't be able to train as much. So, the question arises… how little training do I have to do over a longer vacation or during a transition such as a move to a new home to maintain strength levels for my sport? For me it's soccer, but for you it may be running, tennis, basketball, or pickleball! Let's dive into the literature. Luckily, a fantastic review titled “Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time” was just published in 2021 answering this very question. Let’s look at the abstract and I’ll highlight important lines: “Nearly every physically active person encounters periods in which the time available for exercise is limited (e.g., personal, family, or business conflicts). During such periods, the goal of physical training may be to simply maintain (rather than improve) physical performance. Similarly, certain special populations may desire to maintain performance for prolonged periods, namely athletes (during the competitive season and off-season) and military personnel (during deployment). The primary purpose of this brief, narrative review is to identify the minimal dose of exercise (i.e., frequency, volume, and intensity) needed to maintain physical performance over time. In general populations, endurance performance can be maintained for up to 15 weeks when training frequency is reduced to as little as 2 sessions per week or when exercise volume is reduced by 33–66% (as low as 13–26 minutes per session), as long as exercise intensity (exercising heart rate) is maintained. Strength and muscle size (at least in younger populations) can be maintained for up to 32 weeks with as little as 1 session of strength training per week and 1 set per exercise, as long as exercise intensity (relative load) is maintained; whereas, in older populations, maintaining muscle size may require up to 2 sessions per week and 2–3 sets per exercise, while maintaining exercise intensity. Insufficient data exists to make specific recommendations for athletes or military personnel. Our primary conclusion is that exercise intensity seems to be the key variable for maintaining physical performance over time, despite relatively large reductions in exercise frequency and volume.”1 The first time I read this, my jaw hit the floor. What this means is that for most people, endurance can be maintained for over three months and strength can be maintained for over a half a year with relatively few sessions per week. The key metric is INTENSITY. Strength only needs one session per week and just ONE set per exercise, as long as you’re intense and lifting your regular heavy weights. JUST ONE SET. Endurance needs just two sessions per week, and only around 20 minutes of running, as long as you find an intense level of exertion. I’ll keep this blog post short and sweet. Just wanted you guys to know about this amazing article and hopefully gain something from it. If you want to actually read an article this summer, make it this one, as it's pretty straight-forward. Now, go and actually enjoy a break when you need a break! Just a few INTENSE sessions a week is all you need. You’ve earned it. Thanks for reading! Dr. Marcus Rein PT DPT Athletes' Potential 1. Spiering, Barry A.1; Mujika, Iñigo2,3; Sharp, Marilyn A.1; Foulis, Stephen A.1 Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time, Journal of Strength and Conditioning Research: May 2021 - Volume 35 - Issue 5 - p 1449-1458 doi: 10.1519/JSC.0000000000003964  As the weather continues to warm up and we begin to look towards the outdoors for a return to running, let's give a quick rundown of what to look for when purchasing running shoes. The shoe is obviously the most important piece of running equipment. Shoes make contact with the ground, provide cushion between our body and the running surface, and affect how we absorb those loads while out for a run. Here are a couple of factors to think about when looking for a running shoe: The Brake Test   Midsole Drop or Offset (see pictures below) The drop in midsole height is the height difference between the heel height and the forefoot height of the shoe. A zero drop shoe refers to a shoe with no difference between the heel and forefoot height. A shoe with a high drop height would have a greater than 8mm height difference between the heel and the forefoot (with the heel being higher). A higher heel to forefoot height drop can lead to a pattern of landing with the heels. The mechanics of heel landing leads to greater loading and force absorption of the knees and hips while running.   Stack Height (see pictures above) The stack height refers to the amount of shoe midsole between your foot and the ground. Barefoot and minimalist style shoes have the lowest stack heights between 3-12 mm in height. The reduced amount of cushion in the midsole allows for more shoe flexibility. The lower the cushion the more likely you are to land on your forefoot or midfoot leading to an increase in loading of the achilles tendon and calf muscles, which will also reduce stress placed on the knees while running. A traditional running shoe will have a stack height around 10-29 mm in height and is what we typically think of when referring to running shoes. This allows for a wide range of flexibility and cushion. Most shoes over 30mm in height are considered maximalist shoes. These will be highly cushioned and are easily spotted on the roads or trails. A maximalist shoe provides just that: maximal cushion with a lot of foam under the foot. The increase in cushion under the heel can lead to great heel striking, which will load the knee and hips more than the foot and calf muscles. Toe Box Width  Looking at a running shoe, we want to have as much room as possible in the front of the shoe for the toes to spread out without feeling blousy or loose. Consider your distance and terrain surface for running. As your feet swell with an increased running distance, you may want a larger toe box if you are running ultramarathons. If you are trail running, a really loose shoe may limit your stability on loose gravel or uneven surfaces. You want ample room for your toes to spread and create a stable base of support for landing while running without creating slippage of the foot in the shoe. Big Toe Mobility    Big toe stiffness can affect comfort and function while running. If you have big toe extension limitations, a large midsole drop height (info above) will create pretension of your big toe into extension. If you already have a limited range of motion, a large drop height can create more problems and pain in the toe as you try to generate toe off while running. Going to a zero drop shoe, or a shoe with more of a forefoot rocker, can allow for more comfortable toe off while running. Neutral vs. Stability/Motion Control Shoe  Neutral shoes have no added bracing or foam density on the instep of the shoe to limit foot and ankle motion while running. Shoes with motion control or stability added to the midsole will have more dense foam or a plastic component added to the inside of the heel and arch area to reduce perceived pronation while landing. However, if you have a good strike pattern or stay on the outside of your foot, a motion control shoe can create more problems by not allowing the normal amount of motion to occur while running. Time to Buy When in doubt go to your local running store and try on different types of shoes. The associates at a good running store will be able to help you distinguish what type of shoe will fit your foot best. Looking at a shoe online to determine if it will work for you can lead to fit and function issues. If you find a pair of shoes that feel great and help you run pain free, stick to them. Shoe molds and uppers can change with a new version, so when in doubt go find a pair at a local store to try them on. I hope this helps, and feel free to reach out with any questions you may have. Happy running!
Thanks for reading, Sam Gillespie PT, DPT, OCS  I have recently had quite a few people training for their first full marathon! One of the most common questions I get asked is: What should I eat before and during a marathon? Well, if you are racing soon, stick to eating the same meals you eat before your long training runs. Try to remain consistent with your eating habits throughout the training process once you discover what nutrition works best for your performance. Race nutrition includes fluid intake the days leading up to the race, dinner the night before, breakfast the day of, and supplements during your run. Whatever you do, avoid making any drastic changes in your behavior before or during the race. Dinner: For dinner you want to eat good complex carbs (vegetables and grains), a medium amount of protein (fish or chicken are my go-to choices), with a small amount of high quality fat. Avoid eating high fiber foods and foods with high fat content the night before the race as they are tougher to digest and can lead to GI problems during the race (i.e. beans or lentils). Again, try to remain consistent with your eating habits and don’t try anything too different before your race (common theme). Late Night Snack: If you have a difficult time waking up to eat an early pre-race breakfast, you can try eating a late snack. This also comes in handy if you have traveled or changed time zones for your race. Try to mimic what you would eat for breakfast the day before a race (simple carbs and a little protein). Breakfast: Try eating breakfast at least two hours prior to the start of the race. You do not want to eat too close to the start time or you will have to continue to digest your breakfast during the race. Your breakfast should consist of mostly simple carbs (oatmeal, bagel, toast, rice) and a little protein (protein shake, egg whites, low-fat Greek yogurt), or something like Kodiak cakes (carbs + protein in one!). Again, avoid high fiber cereals and high fat foods, as these foods are harder to digest and can lead to GI problems during the race. Pre-Race Snack: An hour before the race you can eat some simple carbs that can easily convert to energy. Fruit with honey is a good option. Oftentimes I will make a fruit smoothie ahead of time for a pre-race snack. Caffeine: Caffeine is a stimulant that can help with your performance during endurance races and training. If you are used to drinking coffee before your long runs, then go ahead and drink coffee before the race. Be aware that some energy gels and blocks contain caffeine, so test these products out during your long runs prior to race day! Caffeine can also cause GI distress, stimulate the nervous system, and lead to increased heart rate, and, if consumed in excess, can lead to increased urination. All of these issues can create problems for the endurance athlete. If you are not used to consuming caffeine, then the day of the race is not the best time to find out how you will respond. During the race: It is good to know what nutrition will be supplied during the race. Some races are sponsored and will have the nutrition supplements of the race sponsor out on the course. For example if they are supplying GU gels, but you are used to Honey Stinger products, then you should plan on bringing your own nutrition for during the race. A good option is to set an alarm on your watch throughout the race to prompt you to drink and eat small amounts on a regular basis. That way, you are more likely to keep on track for your nutrition goals. One of the biggest issues I see with novice endurance runners is the lack of fluid and energy intake early in the race. It takes time for your body to digest and use the energy you consume. If you wait until you feel thirsty, or start to feel shaky from glycogen storage loss, it’s too late. So, I tell runners to drink and eat early in the race and drink before you feel thirsty. Maintaining hydration throughout the entire race with smaller but consistent amounts is easier on the stomach than trying to play catch-up with large amounts of fluids once you feel thirsty. After the race: You want to make sure you continue to stay hydrated. If it was an especially hot race, you may need to continue replacing your electrolytes throughout the day with a sports drink. Make a plan, stick to the plan, and good luck racing! Thanks for reading,
Sam Gillespie PT, DPT  Many people run because it can be done anywhere, is a year round activity, requires minimal equipment, and has excellent cardiovascular benefits. Over half of all runners will sustain a running-related injury while training and around 90% of marathon runners will experience a running-related injury. Reasons to increase your step rate, and reduce your step length, while running:
Small changes in your step rate, or running cadence, can have a major impact on your running resilience. Your step rate refers to how many steps you take in a minute while running. Increasing the step rate while running at a constant speed will decrease your step length. Think about walking across the room vs. jumping across the room. Taking more steps while walking requires less impact forces than hopping the same distance. “Overuse” injuries due to running are often a result of these higher loads of force while landing. Some people can even hear themselves landing with louder steps as they run. Your speed and stride length will influence the impact forces your joints, tendons, and ligaments are required to absorb while running. Increasing step rate has a positive impact on the ankle, knee, and hip joints. The knee joints were most positively affected by increasing step rate, with a 20% reduction in impact forces with only a 5% increase in step rate. This increase in step rate will create a reduction in stride length while maintaining the same running speed. There are many positive benefits of running with a shorter stride and higher step rate. A smaller stride length allows for you to land with your body’s center of mass over the landing foot. This will lead to less impact forces in the knees, hips, and ankles while running. Increased step rate leads to more efficient running mechanics. Improve your running economy with reduction in “up and down” wasted motions while running. You can also reduce the risk of shin splints due to the reduction in shock absorption during landing while running with smaller strides. Things to think about after committing to increasing your step rate and reducing your stride length:
Thanks for reading, Sam Gillespie PT, DPT, OCS Here are my 10 favorite baseline prerequisite screens for runners. These screens test for mobility, strength, and your ability to control your trunk, pelvis and hips. Making sure you are able to pass these screens is a good way to reduce your risk of injury and to enhance your running performance and economy. These tests can also provide an opportunity to assess areas you may need to focus on during your strength and mobility training. 1. Big Toe Extension (see above below): The ability to extend through the big toe is important for progressing your body over your planted foot while running. If you cannot extend your big toe, you will often see compensatory strategies from the leg or lower back above. We would like to attain ~70 degrees of big toe extension. Using a wall or doorway, try stretching your big toe, allowing the ball of your foot to reach the floor.  2. Ankle Dorsiflexion Wall Test: The same concept applies for progressing through your ankle. If you have calf tightness or limited ankle joint mobility, you may struggle to progress your shin forward. You will often see compensations from the leg and back above or from the midfoot below. For running, we would like to attain ~30 degrees of forward mobility (ankle dorsiflexion). 3. Hip Extension: Hip extension is the third aspect of progressing the body forward over the stance leg during running. Since running is mostly a mid range sport for the hip, ~five degrees of hip extension would be adequate, as long as there is no compensation from the lower back muscles. Keeping the front of the pelvis on the floor during this test should help assess hip mobility without compensating from the lower back. 4. Single Leg Heel Raise: Assessing calf strength and endurance is vital for distance running. During this test, perform the heel raise at a tempo of one second up/one second down per heel raise. Set up using a small plate, or step, to achieve a small amount of ankle dorsiflexion. Come up to a complete calf raise for each repetition and stop if you are unable to elevate to the top of your calf raise height. We would like to see ~30 repetitions. 5. Single Leg Hop Test: This test assesses the ability to absorb loads and create tension in the calf complex. We would like to see one-second hops for at least one minute. 6. Lateral Heel Tap: This test assesses your balance, pelvic and hip muscle control, and also assesses the mobility needs at the ankle required for running. Using an eight-inch step, tap the ground with your heel directly to the side. 7. Rear Foot Elevated Split Squat (RFESS): This is another good test for balance and hip control, as well as the ability to generate force through the leg complex. We would like to achieve 10 repetitions without compensation and to maintain good balance throughout each rep. 8. Single Leg Hamstring Bridge: The repeated hamstring bridge is a great way to assess the strength and endurance of the muscles behind the leg. During the test, perform a single leg bridge at a tempo of one second up/one second down per rep. Perform from regular 18” bench/chair height. Try to create a straight line from the knee/hip/shoulder, showing good hip extension each rep. We would like to see 30 repetitions. 9. Single Leg Bridge Hold: During the single leg bridge hold, we are assessing your ability to maintain good hip, pelvis, and lumbar control while engaging the gluteal and hamstring muscles. Hold for 30 seconds without compensating at the hip, pelvis, or lower back. 10. Side Plank This is a good test for assessing muscle endurance of the lateral hip and oblique abdominal muscles. Without proper hip and core muscle endurance, there will likely be compensatory pelvic drop or lower back muscle use to maintain pelvic and hip control. Perform a side plank from the floor with the opposite leg raised. This can be performed on a GHR machine if you have shoulder issues. We would like to see comfortable holds for longer than one minute without dropping the pelvis. You should be looking for any difficulty maintaining these test positions, any loss of balance issues, or any mobility restrictions required during these tests. If you notice any of these deficits, this is a good opportunity to address your needs during your strength and mobility training sessions. If you are unsure of your results, or would like an expert eye for your assessment, feel free to contact us! Thank you and happy running!
Today we're working on our running mobility issues in our feet and ankles. We all know these can get stiff after miles and miles of running. We're going to work on our big toe, or our first ray. When you toe off in a run position, you have to get about 70 degrees of dorsi-flexion in your big toe. If you do not have that much flexion in your toe, you'll start see problem creep up up stream. To prevent this, grab your favorite lacrosse ball or Yoga Tune Up ball and really warm up your plantar fascia on the bottom of your foot. After that, get into a runners stretch against a wall and focus on stretching your big toe. You can also try toe walking around your house. At Athletes' Potential we help active adults and athletes in the Atlanta area get back to the workouts and sports they love... without surgery, stopping activities, or relying on pain medicine. Life is too short to avoid doing the things that you love. Reach out to us at: www.athletespotential.com info@athletespotential.com 470-355-2106 Let us help you figure out to live your best active life today! Foot strength is super important for runners. Our feet are what propel us forward so in order to generate a lot of power or strength in running, we have to have strong feet. Intrinsic foot strength- simply put, it's the muscles of the foot. Far too often we neglect this part of our body a lot but we need to show it some TLC. To help us gain foot strength, we've got a simple exercise for you to try at home or the office to start building up that strength. It's called the short foot drill. We want to make our foot as short as possible. Go back and forth between squeezing that foot together and relaxing. Do about 15-20 reps at a time. Watch the video for the all tips and get after it. At Athletes' Potential we help active adults and athletes in the Atlanta area get back to the workouts and sports they love... without surgery, stopping activities, or relying on pain medicine. Life is too short to avoid doing the things that you love. Reach out to us at: www.athletespotential.com info@athletespotential.com 470-355-2106 Let us help you figure out to live your best active life today! Today we're covering mobility for foot and ankle issues. If you've been struggling with this or you don't know that you have been, give these exercises a shot.
Massaging and stretching are great but there's one important technique that you might be missing. The first ray needs to be mobile! In order to be an efficient runner, you need about 70% dorsiflexion in your big toe. Any less that that, will cause pain. Try these two foot exercises to improve that mobility. 1) Grab your favorite Yoga Tune Up ball or lacrosse ball and get it under you foot, moving it side to side across your plantar fascia. 2) Do a wall stretch, but lift your heel off the ground to stretch that big toe. 3) Do some toe walks around your house! Hit these for 1-5 minutes. At Athletes' Potential we help active adults and athletes in the Atlanta area get back to the workouts and sports they love... without surgery, stopping activities, or relying on pain medicine. Life is too short to avoid doing the things that you love. Reach out to us at: www.athletespotential.com info@athletespotential.com 470-355-2106 Our July Series on Instagram brought you these 4 videos to help runners improve 4 key areas:
Good luck hitting the road (or Beltline or treadmill!) Running has been around for a long, long time… you could even make the argument that it’s been around since the beginning of time. It’s a fundamental movement that humans perform and officially became a sport all the way back in 776 B.C. when a foot face was the FIRST ever event in the FIRST Olympic games. Then, fast forward to 490 B.C when Pheidippides ran roughly 25 miles to deliver news of a victory against the Persians at the Battle of Marathon, which gave way to the marathon race being added to the first-ever international Olympics in Athens, Greece (which only 9 out 25 athletes finished!). This entire blog post could be on the history of running. It’s an integral part of being human. So we should be pretty good at it; right? Well… not really. Running related injuries are some of the most common injuries that we see in the clinic. When you look at the literature, anywhere from 36% to 57% of the running population will experience an injury every year and upwards of 75% of all running injuries can be related to overuse. That’s a lot of people who are getting injured every year. Too many. We see a lot of those people every day at Athletes’ Potential, which has allowed us to pick up on something - something that is criminally absent from running programs: Strength Training.  This. Is. Huge. No matter how you try to look at it, the lack of strength training in the running community is astonishing and unwarranted. Time and time again research is proving the injury reducing and performance boosting benefits of strength training for runners, yet I still hear things like, “I don’t want to get bulky,” or, “it will slow me down,” or, “I’ll get too stiff.” All of these are based on archaic midsets and need to be changed. Nowhere in the literature are these thoughts supported and, in fact, it finds the exact opposite.
However, all that being said, strength training has to be specific to the performance goals of runners. You shouldn’t go out and try to do the exact same training program as a bodybuilder if your goal is to be able to run a marathon. Movements that are going to improve single leg loading and train in multiple planes of motion is the name of the game for runners. Below are some of my favorite exercises to do just that. Bulgarian Split Squats Single Leg Romanian Deadlifts Step Ups with Knee Drive Finish Lateral Lunges Hollow Rock Step Downs Band Resisted Side Steps If you’re dealing with an injury and looking to boost your performance as a runner, reach out with any questions. We design and implement programs to help our athletes, whether you’re someone who doesn’t know where to start or has had an unsuccessful rehab experience. It is our goal for the people we work with to return to their sport or activity performing better than they did before. Thanks for reading, Dr. Jake, PT, DPT, CSCS Strength and flexibility training along with skill practice are usual as we train for marathons, weightlifting competitions, tennis matches and golf tournaments. But have you ever thought about training your diaphragm? What about your pelvic floor? What if I told you there is one major key to training that many folks skip right over? Would you try it? Here is your chance. The diaphragm is a large muscle in the body with direct connections to the lumbar and thoracic spine and ribs. The pelvic floor mirrors the diaphragm- like the younger sibling that mimics the older- and has connections to the pelvis, sacrum and hip rotator musculature. What are the most common injuries and dysfunctions that WE see? Low back, SI joint and hip! “Core strength” is definitely a buzz word in the fitness industry these days. And if you ask 5 people what it means, you are likely to get 5 different answers. So first, let’s talk about the “core.” What is the core? Your core, or the “soda can," is made up of your deep abdominals in the front, back muscles in the back, pelvic floor on the bottom of diaphragm on the top. These muscles work on concert to create pressure on your midline- think a full can of soda that has not been opened. If there is weakness or dysfunction in one of these muscles, then the midline is depressurized- the can has been opened.  So as you run, lift weights, swing a tennis racket or play with your kids, this pressurized can is helping you create torque and move through space with both dynamic stability and mobility. To learn more about this system, check out my blog about pelvic floor anatomy and leaking with exercise. How can I train it? DIAPHRAGM No doubt your diaphragm works; you’re sitting here breathing right? But you can train it to be strong and more effective with your training. A great place to start is the diaphragmatic breath. Not only does this help us work towards full excursion of the diaphragm with a deep breath but it also help relax the pelvic floor. Relaxation of the pelvic floor is just as important and being able to contract it! Try the 90/90 breathing drill and see if you are able to focus on the moving the ribs cage out and up rather than shallow chest breathing. This is essential for control. To add more strength work, try blowing up a balloon in the same position and breathing pattern! PELVIC FLOOR As far as the pelvic floor goes, I am definitely a proponent of seeking assistance from a women’s health PT before starting specific strengthening programs. They can give you a better idea of what YOUR body needs- strength, endurance, relaxation. But a great place to start is imaging creating controlled amounts of tension through your pelvic floor. This can be cued for most folks as avoiding passing gas or gently stopping a stream of urine. (Don’t ever actually stop your stream of urine, this is just a cue for a gentle contraction.) So this contraction should be as intense as the activity that you are performing. Lifting a pencil would be perhaps a 2% contraction, where lifting a heavy couch might be closer to 100%. This sliding scale applies to both pelvic floor and abdominal contractions. Only as much tension as needed for the task! How does posture relate? Going back to the soda can analogy- can you picture how bad posture is equivalent to having dented and bent my soda can? Not idea for keeping that pressurized cylinder! An easy example for this is running. If you have the “grandma lean” from the hips rather than the ankles, your can is bent. These folks tend to have back issues with running, perhaps some leaking and dysfunctional breathing. Straighten up the can and breaths are less challenged and your back feels better! ,
Summary:
If you are dealing with back, hip, pelvic pain with activity try some of these strategies. This can also improve your breathing and postures/form with fitness. This merely scratches the surface but may stimulate some ideas about what is holding your training back. After you try these, if you are still having issues or questions, come see us! We love to help people like you get back to doing what they love and living a high functioning, pain-free life. Thanks for reading, Dr. Jackie, PT, DPT |
PT Knowledge
Dr. Danny and staff's views on performance improvement, injury prevention, and sometimes other random thoughts. Categories
All
Archives
August 2022
|
RSS Feed