When it comes to the human body, there are some things we cannot change: our age, genetic factors, a history of trauma. But there is a lot we can do to help manage and prevent chronic pain from limiting our lifestyle. Back pain is common. According to the CDC, nearly 60% of adults in the […]
Why Your Back Hurts and What You Can Do About It Read More »
What is the IT Band? The IT Band stands for the iliotibial band. It is a thick band of fibrous tissue that runs from the outside of your hip to the outside of your knee. It is the accumulation of the fascia from all of the glute muscles and the tensor fascia latae (TFL) (Flatto
IT Band Pain and Exercises to Help Read More »
Table of Contents Add a header to begin generating the table of contents If you missed part 1 of this article on what is hip impingement be sure to check it out! Hip Impingement Exercises When attempting to heal hip impingement without surgery, you won’t necessarily be changing the bony deformations or integrity of the
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Table of Contents Add a header to begin generating the table of contents What Is Hip Impingement? The hip joint is a ball and socket joint. It consists of the end of your femur (upper leg bone) which has a round end (shaped like a ball) that sits in a cup-shaped socket of your pelvis
What is Hip Impingement? Read More »
You may have taken the plunge to start thinking about your feet, read or heard some about barefoot running, or maybe you’ve simply gotten used to pandemic life of no shoes and are asking yourself, “can I work out barefoot?” The benefits of exercising without shoes Being able to stack our ribs over our pelvis
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If you have pain in your feet, heels, or Achilles tendon – fallen arches, locked arches, or are looking to transition to a more minimalist shoe wear – or even have hip, core and pelvic floor problems that feel stuck in progress – here is a guide for you to explore your arch function and
Strengthening the Arches of Your Feet Read More »
There are exercises and strategies that can make pregnancy more comfortable, delivery a little easier, and postpartum recovery faster. Let’s dive into which exercises are recommended during pregnancy, exercises that can be harmful during pregnancy, and exercises that should be done with caution. Pregnancy is amazing, exciting, and hard, all at once. Feeling those first
Exercising While Pregnant: Why You Should, and How to Do It Safely Read More »
When people report feeling their lower back in a squat or deadlift, they often think it’s because their back is weak and it needs to get stronger. In reality, it means that they have lost pelvic control and positioning of their rib cage over their pelvis. This can happen for different reasons, including the inability
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Every couple of years we head out west and hit the slopes with my dad and brother. (Both of whom ski circles around me. Literally, I think they could ski actual circles. LOL) The first time back skiing after having my second I was really worried about how my pelvic floor would handle skiing, but
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Will You Pass This Glute Strength Test? It’s been a rough week in our house with my youngest getting mono and having lymph nodes in his neck the size of a baseball. The poor kid was just in the PICU for 4 days on a ventilator a few weeks ago. The immune system is a
Can You Pass This Glute Strength Test? Read More »
Is soreness a sign of a good workout? Someone asked me recently if their workout was still effective if they weren’t super sore after? They were under the impression that they had to be sore to call it a good workout. So, I wanted to address the question “does being super sore or left “wrecked”
Is soreness a sign of a good workout? Read More »
Check out this brand new video where I go over 3 tips to improve your clams. Yep, I said it. Clams can sometimes be a bad choice in a rehab program. How do you know? Have you been doing clams? Are you all better? No? Then they might not be a good choice for you
When are clams a bad idea? Read More »
Easy! You’re ready now. The question at hand is not whether you’re ready. The real question is how many, how deep, and with how much weight? You are ready to squat now, you just might need to play around with the details of the execution a bit. I see a lot of women with pelvic
How do you know when your body is ready to squat? Read More »
Pain in the hip can be a real pain to deal with, but it can also be your body’s way of telling you there is an imbalance in strength that needs correcting. Muscles do not need to be perfectly even front to back or left to right, but pain can result if the discrepancy is
I was thinking back to a patient from one of my internships during PT school in 2004. She had pain on her ischial tuberosity (sits bone), probably from an old hamstring strain, but she didn’t remember the cause (vaguely remembers an ache after a tennis match). It got worse with prolonged sitting, and car trips
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Why should all moms deadlift? Well, I’m glad you asked. Have you ever tried to pick up a heavy kid off the floor, especially one that is squirming? If you have, then you know the need for being able to deadlift. 🙂 It doesn’t have to be a barbell in a fancy gym, it can
All Moms Should Deadlift, Period. Read More »
3 Steps to for Perfect Side Plank Side planks are amazing for building core strength and stabilizing your pelvis. They are by far the best bang for your time when it comes to core training. Forget doing abs for 6 minutes, just do side planks correctly for 1 and you are good to go! If
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Dynamic Hip Flexor Stretch Stretching your hip flexors is an extremely important part of a complete workout and injury prevention routine that is often forgotten. Start with a basic hip flexor stretch. If you are looking for something a little more dynamic than the basic hip flexor stretch then this is the exercise for you.
Dynamic Hip Flexor Stretch Read More »
