From the clinic
Blog
Injury-prevention, recovery, endurance training, and nutrition from our Doctors of Physical Therapy.
Articles
The 5 R's of Recovery
Rehydrate, Repair, Refuel, Reinforce, Repeat — a simple framework to help your muscles recover and get ready for the next workout.
ReadAchilles Tendon Tears — Career Changers
Achilles tears can be as serious as an ACL tear. What causes them, who's most at risk, and how to reduce your chances of a tear.
ReadACL Tears — The Season Enders
What causes ACL tears, who's most at risk, and how proper training — core strength, balanced leg strength, and good technique — helps prevent them.
ReadAnkle Sprains — What They Are and How to Avoid Them
One of the most common injuries. What an ankle sprain is, who's most susceptible, and how balance and strength work helps prevent them.
ReadRun Amok! Back Pain — A Common Issue in Today's World
What causes back pain, how to prevent it, and what to do if you have it — from staying active to knowing when to see a physical therapist.
ReadBlood Flow Restriction Training — Light Weight, Heavy Load
How BFR training lets you build or maintain strength at light loads while sparing an injured joint — and why it's safe and effective under guidance.
ReadBone Health — Osteoporosis / Osteopenia
What causes osteoporosis and osteopenia, the nutrients that support bone health, and how our BFR-based Bone Health Program builds bone more effectively.
ReadEating Healthy on a Budget
Practical ways to fit a healthy diet into a tight budget — meal prepping, planning for leftovers, and knowing what you're buying.
ReadThe Effects of Dehydration on the Body
How dehydration affects your cardiovascular system, kidneys, and brain — the warning signs, and the key to staying hydrated.
ReadElbow Injuries — Tennis Elbow vs. Golfer's Elbow
Both come from repetitive use, but they affect different tendons. How to tell them apart and how to prevent elbow injuries.
ReadFats — The Good and the Bad
Not all fats are bad. A breakdown of good unsaturated fats, harmful trans fats, and the ongoing debate around saturated fat.
ReadThe High Performing, Healthy, Happy Runner
A runner's guide to daily mobility, strength, cadence, and smart training load — with the research behind why slow training makes your fast faster.
ReadThe Importance of a Good Breakfast
Why a balanced breakfast jumpstarts your brain and muscles, and how it supports both weight-loss and weight-gain goals.
ReadIT Band Tightness… Foam Rolling? Stretching?
New research suggests foam rolling and stretching may not change IT band stiffness. What to focus on instead: your training plan, hips, and core.
ReadLess = More
Athletes with fewer than 2 rest days per week had a 5.2-fold risk of overuse injury. Why more isn't always better, and how to spot early signs of overtraining.
ReadMeal Prep — Roasted Chicken and Veggies
A quick, high-protein meal prep recipe: roasted chicken and vegetables ready in 30 minutes, making 4 servings.
ReadMuscle Strains — Anytime, Anywhere
Muscle strains range from mild to surgical. Who's at risk, how to spot the symptoms, and how to prevent them with strength and mobility work.
ReadMonday Myth: I Have Back Pain Because of My Spine Degeneration
Pain does not equal the amount of tissue damage. Why back pain is more complex than an image or MRI, and how to challenge fear-driven thought patterns.
ReadMonday Myth: My Joint Pain is Because it's "Bone on Bone"
30–50% of people with severe OA have no symptoms. Why the amount of injury doesn't equal the amount of pain, and what that means for your joint.
ReadMonday Myth: Neck Position When You Squat
Should you look up when you squat? Why arching the neck puts your spine at risk and doesn't match the activity you're training for.
ReadMyth Monday
Why you should take at least one day off per week, which day to take off, and how often endurance athletes should schedule recovery weeks.
ReadMyth Monday: Use the "RICE" Principle
The RICE principle has flaws. Why prolonged rest and ice may not help, and the newer PEACE & LOVE approach to soft-tissue injury.
ReadRed Peppers Can Aide in Weight Loss
A Purdue University study found that eating red pepper can curb appetite and boost calorie burn — especially for people who don't normally eat spicy food.
ReadRest Days — More Important Than People Think
Why rest days matter for recovery, the signs you need one, and what happens to your body when you skip them.
ReadRotator Cuff Injuries — Who's at Risk and How to Avoid Them
The rotator cuff stabilizes your shoulder. Who's most susceptible to injury, common symptoms, and how to prevent problems with strength and stretching.
ReadRunning Mechanics — What You Need to Know
Better running form means fewer injuries and more efficiency. Where to land, how to stay relaxed and tall, and why it matters.
ReadRunning Strength
How many reps you can perform above 80% of your 1-rep max, and how runners should use heavy strength training to improve neuromuscular efficiency.
ReadYour Sandals May be Harming Your Feet
Why long-term wear of sandals and flip-flops can lead to arch pain, shin splints, and Achilles tendonitis — and what to wear instead.
ReadShin Splints — A Runner's Nightmare
What shin splints are, who's most susceptible, and how to avoid them by managing training volume, shoes, and strength work.
ReadSleep — Repair and Reboot
Quality sleep is vital to health and recovery. Four practical ways to build a routine that improves your sleep.
ReadSquatting Myth — Toes Have to be Forward
The truth about toe position in the squat: let your feet angle naturally, grip the ground, and build a stable base.
ReadTraining Error
Injury is an inability to control, endure, or recover from repeated loads. A look at the five factors — capacity, recovery, movement efficiency, and fuel.
ReadGet started
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