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Performance Physical Therapy for Weekend Warriors: Staying Injury-Free
IntroductionWeekend Warriors—those who squeeze intense physical activity into their weekends—often face a higher risk of injury. While leading an active lifestyle is beneficial, inconsistent activity levels and overexertion can lead to strain, pain, or injury. Performance physical therapy offers practical strategies to help weekend warriors stay active and injury-free. Why Weekend Warriors Are Prone to…
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Pain-Free Running Workshop
Thank you for joining us during our Pain-Free Running Workshop! We tested our mobility, learned some exercises to decrease pain and improve stability at the hip, knee, ankle, and foot, and learned some jogging drills to help us run quicker and with less impact. Here are the mobility and stability drills that we covered during…
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Exercises for Runners
The following group of exercises were put together specifically for running athletes like you. They help improve pain, mobility, and stability so that you can enjoy your favorite cardio pastime without limitations! These will be a great addition to your routine in order to improve overall performance. These exercises were carefully selected to address needs…
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Jiu Jitsu Spine & Lower Body Mobility Workshop
Thank you for joining us during our Jiu Jitsu Spine & Lower Body Mobility Workshop! We looked at movement patterns required for jiu jitsu, and then used mobility and strengthening drills to improve how you move and help prevent avoidable injury. These simple improvements and corrections can help you eliminate pain, help you move better,…
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Hurt So Good Myofascial Release Workshop
Thank you for joining us during our Hurt-So-Good Myofascial Release workshop! We tested our mobility and worked on some exercises to help us improve our motion and reduce painful muscle knots. Here are the exercises that we covered during the workshop. For each muscle group or “problem area” set a timer for 2 minutes and roll…
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Back Squat & Knee Pain Workshop
Thank you for joining us during our Back Squat and Knee Pain workshop! We dove into some of the science of deep squatting, why it is important, and how you can overcome knee pain regardless of what imaging may show. Here are the mobility and stability drills that we covered during the workshop with recommended…
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What is Dry Needling?
Definition Dry needling is a treatment technique using a thin filiform needle to decrease pain and improve movement and strength. This will help us get rid of trigger points and bring new blood flow and oxygen to the area, decrease supersensitivity in irritated tissues by down-regulating nerves, and reset tissues to function more optimally. Inserting…
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Improving Squat Depth with Ankle Mobility
Ankle mobility is critical for a successful deep squat. In fact, the first thing I look at when someone demonstrates a shallow or painful squat is their ankle mobility. The way that the foot and ankle move sets up everything above it for success (or lack of success). Ankle dorsiflexion is the ability for the…
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Lat Length and Overhead Movement
The latissimus dorsi, or better known in the gym as the “lats,” are big powerful muscles that connect all the way from the hip and mid/low back to the upper arm. You can see from the picture below that they take up a lot of real estate on your body: These muscles are primarily used…
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Deadlift Tip: Bar Alignment
Bar alignment, or rather your body position relative to it, can make a huge difference in the way that your deadlift feels and the amount of weigh that you can move. In this quick post I want to share a quick fix that has helped numerous clients take pressure off their low back and improve…
Tim.Brown@AscendPerformanceTherapy.com
Ascend Performance Therapy 