Strength & Mobility

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 …

Exercise Barefoot for Added Benefit Read More »

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 …

5 Ways to Fix Low Back Pain from Squats Read More »

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 …

Mountain Ready Leg Workout Read More »

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 »

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 right now. Let’s dive in deeper. (My friends tell me moving to the Northeast has made …

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 …

Outer Hip Pain Read More »

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 …

Pain Under the Sits Bone and Hamstring Strains Read More »

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