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tomorrow’s a big day for @e_mccuaig at the @runcim262 — boston qualifier time coming right up 🥇🏆🏃🏼

YOU GOT THIS ERIC!!!! Send him alllll the good vibes ⬇️

tomorrow’s a big day for @e_mccuaig at the @runcim262 — boston qualifier time coming right up 🥇🏆🏃🏼

YOU GOT THIS ERIC!!!! Send him alllll the good vibes ⬇️

From marathons, the Dopey Challenge, even an iron man… Bianca!! We are so thankful to get to work with someone as dedicated and full of joy as you are. You amaze us every single day 🫶🏼

From marathons, the Dopey Challenge, even an iron man… Bianca!! We are so thankful to get to work with someone as dedicated and full of joy as you are. You amaze us every single day 🫶🏼

Maybe this is a surprising message from a health professional buuuut I think the stress we cause ourselves over what we eat/drink/do/don’t do during the holidays can sometimes be worse than the thing itself 🤷🏽‍♀️

This time of year, I’m personally more of a “I’m unmotivated and just want to sit by the tree, eat everything in sight, and watch movies” kinda gal but I am a MUCH happier person when I feel good

For me, that means keeping my routine on the normal days and weeks: taking walks, working out, cooking at home (mostly), not drinking on a random Tuesday, AND ALSO letting myself enjoy the once-a-year holiday joys

So maybe that means my nutrition and workout routine will look a little different right now — that’s ok!!

Instead of giving it up completely and becoming one with the couch OR being overly rigid and stressed about hitting the gym 6x a week, I will just ✨adapt my routine✨

Maybe that doesn’t work for you - all I’m saying is to consider meeting yourself in the middle this month: allow yourself to ENJOY this holiday season without throwing in the towel altogether

You don’t have to count macros at Christmas.

You don’t need to over compensate for the cookies.

(Yes, you CAN eat the cookie)

It’s okay if you can’t get in all your normal workouts.

You don’t need to give up on all your health and fitness habits either.

You can enjoy the holidays AND still do the things that make you feel good.

Maybe this is a surprising message from a health professional buuuut I think the stress we cause ourselves over what we eat/drink/do/don’t do during the holidays can sometimes be worse than the thing itself 🤷🏽‍♀️

This time of year, I’m personally more of a “I’m unmotivated and just want to sit by the tree, eat everything in sight, and watch movies” kinda gal but I am a MUCH happier person when I feel good

For me, that means keeping my routine on the normal days and weeks: taking walks, working out, cooking at home (mostly), not drinking on a random Tuesday, AND ALSO letting myself enjoy the once-a-year holiday joys

So maybe that means my nutrition and workout routine will look a little different right now — that’s ok!!

Instead of giving it up completely and becoming one with the couch OR being overly rigid and stressed about hitting the gym 6x a week, I will just ✨adapt my routine✨

Maybe that doesn’t work for you - all I’m saying is to consider meeting yourself in the middle this month: allow yourself to ENJOY this holiday season without throwing in the towel altogether

You don’t have to count macros at Christmas.

You don’t need to over compensate for the cookies.

(Yes, you CAN eat the cookie)

It’s okay if you can’t get in all your normal workouts.

You don’t need to give up on all your health and fitness habits either.

You can enjoy the holidays AND still do the things that make you feel good.

Maybe this is a surprising message from a health professional buuuut I think the stress we cause ourselves over what we eat/drink/do/don’t do during the holidays can sometimes be worse than the thing itself 🤷🏽‍♀️

This time of year, I’m personally more of a “I’m unmotivated and just want to sit by the tree, eat everything in sight, and watch movies” kinda gal but I am a MUCH happier person when I feel good

For me, that means keeping my routine on the normal days and weeks: taking walks, working out, cooking at home (mostly), not drinking on a random Tuesday, AND ALSO letting myself enjoy the once-a-year holiday joys

So maybe that means my nutrition and workout routine will look a little different right now — that’s ok!!

Instead of giving it up completely and becoming one with the couch OR being overly rigid and stressed about hitting the gym 6x a week, I will just ✨adapt my routine✨

Maybe that doesn’t work for you - all I’m saying is to consider meeting yourself in the middle this month: allow yourself to ENJOY this holiday season without throwing in the towel altogether

You don’t have to count macros at Christmas.

You don’t need to over compensate for the cookies.

(Yes, you CAN eat the cookie)

It’s okay if you can’t get in all your normal workouts.

You don’t need to give up on all your health and fitness habits either.

You can enjoy the holidays AND still do the things that make you feel good.

Maybe this is a surprising message from a health professional buuuut I think the stress we cause ourselves over what we eat/drink/do/don’t do during the holidays can sometimes be worse than the thing itself 🤷🏽‍♀️

This time of year, I’m personally more of a “I’m unmotivated and just want to sit by the tree, eat everything in sight, and watch movies” kinda gal but I am a MUCH happier person when I feel good

For me, that means keeping my routine on the normal days and weeks: taking walks, working out, cooking at home (mostly), not drinking on a random Tuesday, AND ALSO letting myself enjoy the once-a-year holiday joys

So maybe that means my nutrition and workout routine will look a little different right now — that’s ok!!

Instead of giving it up completely and becoming one with the couch OR being overly rigid and stressed about hitting the gym 6x a week, I will just ✨adapt my routine✨

Maybe that doesn’t work for you - all I’m saying is to consider meeting yourself in the middle this month: allow yourself to ENJOY this holiday season without throwing in the towel altogether

You don’t have to count macros at Christmas.

You don’t need to over compensate for the cookies.

(Yes, you CAN eat the cookie)

It’s okay if you can’t get in all your normal workouts.

You don’t need to give up on all your health and fitness habits either.

You can enjoy the holidays AND still do the things that make you feel good.

Sometimes we have to stop and remind ourselves how lucky we are that this is our “job” — helping people move more, teaching people how to lift weights, and getting to partner with groups like @playdatechs & @letsrunchs ??

SIGN US UP.

last month’s run x lift event with @playdatechs & @letsrunchs was a hit — grateful for this awesome community 🏃🏼🫶🏼

Sometimes we have to stop and remind ourselves how lucky we are that this is our “job” — helping people move more, teaching people how to lift weights, and getting to partner with groups like @playdatechs & @letsrunchs ??

SIGN US UP.

last month’s run x lift event with @playdatechs & @letsrunchs was a hit — grateful for this awesome community 🏃🏼🫶🏼

I said what I said. I will never support telling people that any type of movement or exercise is bad for them. Even if you have pain or an injury or a history of surgery etc, we can always find a way to make movement work for you.

We need more people to move MORE. Regular movement and exercise is a non-negotiable for our health, and telling people that specific sports/movements/activities are inherently “bad” for them is NOT healthcare, and in my opinion, is lazy.

Instead of telling people to NOT do certain activities, we should instead teach people how to prepare their bodies for them and teach people how to stay active for as LONG as possible.

I said what I said. I will never support telling people that any type of movement or exercise is bad for them. Even if you have pain or an injury or a history of surgery etc, we can always find a way to make movement work for you.

We need more people to move MORE. Regular movement and exercise is a non-negotiable for our health, and telling people that specific sports/movements/activities are inherently “bad” for them is NOT healthcare, and in my opinion, is lazy.

Instead of telling people to NOT do certain activities, we should instead teach people how to prepare their bodies for them and teach people how to stay active for as LONG as possible.

@danzambanini is truly a man of many talents 🎣🎶

@danzambanini is truly a man of many talents 🎣🎶

the worms have a lot to be grateful for 🫶🏼 thankful for our community, our friends and family, our amazing TEAM!!!, the freedom to MOVE, and the fact that we get to do what we love everyday. Happy Thanksgiving yall 💗

now get off your phones and go spend time with your people 😉

the worms have a lot to be grateful for 🫶🏼 thankful for our community, our friends and family, our amazing TEAM!!!, the freedom to MOVE, and the fact that we get to do what we love everyday. Happy Thanksgiving yall 💗

now get off your phones and go spend time with your people 😉

tomorrow is the day we’ve been training for. PTs, leave the goniometers at home. You got this.

tomorrow is the day we’ve been training for. PTs, leave the goniometers at home. You got this.

If you’re struggling with tennis elbow, I’d start with

1. decreasing your overall elbow exercise amount FOR NOW, since your tendons are telling us they need a break (so if you do bicep curls in the mirror 3x a week, you need to chill)

And 2. I’d add in wrist extension/flexion isometrics - and maybe even a farmer’s carry

Once you calm things down, then we gotta build things back UP (stay tuned for the next video for how to do that)

💡And remember that no matter how much you ice, rest, stretch, or dry needle…

If you never TRAIN and LOAD your tendons, they’re not gonna be prepared for the stress you want to place on them.

Resting, stretches, dry needling, whatever new trendy laser is on the market, that might help things FEEL better.

Heck, it might even help “heal” it.

But it won’t help it get stronger. Ya gotta LOAD it for that to happen. There’s no replacement for that.

The same goes for all tendon issues - rotator cuff, achilles, patellar, bicep, etc.

Send this to a friend who always complains about their tennis elbow 👀

If you’re struggling with tennis elbow, I’d start with

1. decreasing your overall elbow exercise amount FOR NOW, since your tendons are telling us they need a break (so if you do bicep curls in the mirror 3x a week, you need to chill)

And 2. I’d add in wrist extension/flexion isometrics - and maybe even a farmer’s carry

Once you calm things down, then we gotta build things back UP (stay tuned for the next video for how to do that)

💡And remember that no matter how much you ice, rest, stretch, or dry needle…

If you never TRAIN and LOAD your tendons, they’re not gonna be prepared for the stress you want to place on them.

Resting, stretches, dry needling, whatever new trendy laser is on the market, that might help things FEEL better.

Heck, it might even help “heal” it.

But it won’t help it get stronger. Ya gotta LOAD it for that to happen. There’s no replacement for that.

The same goes for all tendon issues - rotator cuff, achilles, patellar, bicep, etc.

Send this to a friend who always complains about their tennis elbow 👀

Elbow pain is common in tennis and pickle ball players (but you don’t have to play tennis/pickle to get tennis elbow)

These are SOME of the exercises that have helped our patients decrease their elbow pain and get back to dinking, swinging, and living life without pain

The plan, exercises, and dosage looks different for everyone — the exercises that YOU need will always be based on an assessment: your symptoms, goals, experience, and what you’re having difficulty with, and the WAY you do these exercises should be individualized to you 🤓

Elbow pain is common in tennis and pickle ball players (but you don’t have to play tennis/pickle to get tennis elbow)

These are SOME of the exercises that have helped our patients decrease their elbow pain and get back to dinking, swinging, and living life without pain

The plan, exercises, and dosage looks different for everyone — the exercises that YOU need will always be based on an assessment: your symptoms, goals, experience, and what you’re having difficulty with, and the WAY you do these exercises should be individualized to you 🤓

If you’re struggling with tennis elbow, I’d start with

1. decreasing your overall elbow exercise amount FOR NOW, since your tendons are telling us they need a break (so if you do bicep curls in the mirror 3x a week, you need to chill)

And 2. I’d add in wrist extension/flexion isometrics - and maybe even a farmer’s carry in the meantime

Once you calm things down, then we gotta build things back UP (stay tuned for the next video for how to do that)

💡And remember that no matter how much you ice, rest, stretch, or dry needle…

If you never TRAIN and LOAD your tendons, they’re not gonna be prepared for the stress you want to place on them.

Resting, stretches, dry needling, whatever new trendy laser is on the market, that might help things FEEL better.

Heck, it might even help “heal” it.

But it won’t help it get stronger. Ya gotta LOAD it for that to happen. There’s no replacement for that.

The same goes for all tendon issues - rotator cuff, achilles, patellar, bicep, etc.

Send this to a friend who always complains about their tennis elbow 👀

If you’re struggling with tennis elbow, I’d start with

1. decreasing your overall elbow exercise amount FOR NOW, since your tendons are telling us they need a break (so if you do bicep curls in the mirror 3x a week, you need to chill)

And 2. I’d add in wrist extension/flexion isometrics - and maybe even a farmer’s carry in the meantime

Once you calm things down, then we gotta build things back UP (stay tuned for the next video for how to do that)

💡And remember that no matter how much you ice, rest, stretch, or dry needle…

If you never TRAIN and LOAD your tendons, they’re not gonna be prepared for the stress you want to place on them.

Resting, stretches, dry needling, whatever new trendy laser is on the market, that might help things FEEL better.

Heck, it might even help “heal” it.

But it won’t help it get stronger. Ya gotta LOAD it for that to happen. There’s no replacement for that.

The same goes for all tendon issues - rotator cuff, achilles, patellar, bicep, etc.

Send this to a friend who always complains about their tennis elbow 👀

She was NOT happy with me 😅😅

She was NOT happy with me 😅😅

And A NEW PR THIS PAST WEEKEND 🎉💁🏽‍♀️

First sub 3:30 in the books baby!!! Madison, we are SO PROUD OF YOU for accomplishing this goal you’ve worked so hard for and we’re thankful to be by your side every step of the way 🫶🏼

And A NEW PR THIS PAST WEEKEND 🎉💁🏽‍♀️

First sub 3:30 in the books baby!!! Madison, we are SO PROUD OF YOU for accomplishing this goal you’ve worked so hard for and we’re thankful to be by your side every step of the way 🫶🏼

A busy fall for the worms — sept & oct photo dump better late than never 💁🏽‍♀️

1. Emily slayed chemo and surgery and continues to inspire everyone around her

2. New space in action @ethos.sp & she’s looking GOOOOOD 👀

3. Been in our DI location for 7 years but somehow just now got a sign on the wall…

4. AG joins the Charleston team 🪱

5. Why add one worm when you can add TWO? Dan joins our Charlotte team 🎉

6. Got 100+ people together to run and raise money for metavivor 💗 @letsrunchs

7. Legend has it Spain is experiencing a wine shortage after @tcalcalde9 ‘s visit

8. @kelsey_schwab is back to running & lifting after years of surgeries and knee pain 🤘🏼

9. Being a showgirl is tough but someone’s gotta do it 💅🏼

10. HYROX Boston 3 weeks before the Chicago marathon? easy work for @thebalancedrach

11. @nicolettefisher13 travels to Amsterdam, France, London, & Belgium 🍺

12. Obvi @kor4elitefitness run club

13. Charlotte runners putting in work at their fall races 🏃🏼

14. @justinbestes is IN HIS PRIME ✅

15. @thebalancedrach crushed her goal at the @chimarathon

16. Got to document this girls inspiring story (she’s doing HYROX today!!!) @ariel_gariepy1

17. @revfitstudio.co x @prophet_coffee fall festival

18. @jordanpaul__ got in on the HYROX action in ATL

19. Sunday @ethos_ac endure with friends

20. This company is fueled by @offtrackicecream 🍨

A busy fall for the worms — sept & oct photo dump better late than never 💁🏽‍♀️

1. Emily slayed chemo and surgery and continues to inspire everyone around her

2. New space in action @ethos.sp & she’s looking GOOOOOD 👀

3. Been in our DI location for 7 years but somehow just now got a sign on the wall…

4. AG joins the Charleston team 🪱

5. Why add one worm when you can add TWO? Dan joins our Charlotte team 🎉

6. Got 100+ people together to run and raise money for metavivor 💗 @letsrunchs

7. Legend has it Spain is experiencing a wine shortage after @tcalcalde9 ‘s visit

8. @kelsey_schwab is back to running & lifting after years of surgeries and knee pain 🤘🏼

9. Being a showgirl is tough but someone’s gotta do it 💅🏼

10. HYROX Boston 3 weeks before the Chicago marathon? easy work for @thebalancedrach

11. @nicolettefisher13 travels to Amsterdam, France, London, & Belgium 🍺

12. Obvi @kor4elitefitness run club

13. Charlotte runners putting in work at their fall races 🏃🏼

14. @justinbestes is IN HIS PRIME ✅

15. @thebalancedrach crushed her goal at the @chimarathon

16. Got to document this girls inspiring story (she’s doing HYROX today!!!) @ariel_gariepy1

17. @revfitstudio.co x @prophet_coffee fall festival

18. @jordanpaul__ got in on the HYROX action in ATL

19. Sunday @ethos_ac endure with friends

20. This company is fueled by @offtrackicecream 🍨

Stop doing isometric bicep curls for your “rotator cuff.”

Unfortunately, that classic “resistance band arm by your side” exercise also ain’t doing it for ya long term

(sure it might helpful to start with - but it shouldn’t be the only thing you’re doing FOREVER)

Put it down. Walk away. Good job. Don’t you feel better now?

Stop doing isometric bicep curls for your “rotator cuff.”

Unfortunately, that classic “resistance band arm by your side” exercise also ain’t doing it for ya long term

(sure it might helpful to start with - but it shouldn’t be the only thing you’re doing FOREVER)

Put it down. Walk away. Good job. Don’t you feel better now?

Stop doing isometric bicep curls for your “rotator cuff.”

Unfortunately, that classic “resistance band arm by your side” exercise also ain’t doing it for ya long term

(sure it might helpful to start with - but it shouldn’t be the only thing you’re doing FOREVER)

Put it down. Walk away. Good job. Don’t you feel better now?

Stop doing isometric bicep curls for your “rotator cuff.”

Unfortunately, that classic “resistance band arm by your side” exercise also ain’t doing it for ya long term

(sure it might helpful to start with - but it shouldn’t be the only thing you’re doing FOREVER)

Put it down. Walk away. Good job. Don’t you feel better now?

always a good time @made2movept_clt 🕺💃🏻

always a good time @made2movept_clt 🕺💃🏻

I was shook by what he said but unfortunately this is super common

Disc herniations can be really scary and debilitating but this injury does NOT mean you’re doomed!!

Most people (mistakenly) think that thing is just living in their spine forever causing pain – so they think they have to give up certain activities, or exercises

Disc herniations can HEAL.

You DON’T need to avoid those things forever but you DO need to slowly re-introduce those movements again so you can be trained and prepared for them

PLUS your back is going to be much happier, healthier, and stronger if you MOVE it and strengthen it

Ps. my favorite part of this story is that he was doing jefferson curls all by himself last week when i saw him in the gym 🥹🥹 they grow up so fast

I was shook by what he said but unfortunately this is super common

Disc herniations can be really scary and debilitating but this injury does NOT mean you’re doomed!!

Most people (mistakenly) think that thing is just living in their spine forever causing pain – so they think they have to give up certain activities, or exercises

Disc herniations can HEAL.

You DON’T need to avoid those things forever but you DO need to slowly re-introduce those movements again so you can be trained and prepared for them

PLUS your back is going to be much happier, healthier, and stronger if you MOVE it and strengthen it

Ps. my favorite part of this story is that he was doing jefferson curls all by himself last week when i saw him in the gym 🥹🥹 they grow up so fast

Dealing with sciatica? ⬇️ 🚨

Some people feel pain, spasms, numbness, tightness, or tingling in their glutes, leg, and down into their feet

With intense symptoms, I start with a more gentle version of this glide first to see how the nerve responds during the movement, after the movement, and the day after.

Some symptoms are OK, but we want these symptoms to return to baseline quickly
 If you don’t have any increase in symptoms, great! Do that for a few more days, and then you can start making adjustments from there.

The exact movement is going to look different based on your symptoms — I like to personalize this for each patient and we usually make adjustments to it every session, depending on their symptoms.

For example:

If you feel tension as soon as you start straightening your knee, then that’s your limit for now. Just straighten until you feel a little tension, then bend your knee to take the tension off.

Nerve glides alone won’t fully solve the problem but they can make a huge different in symptoms. The next step is to start gradually exposing the nerve and tissues to stress and load and the demands of your exercise, sport, or everyday life!

Dealing with sciatica? ⬇️ 🚨

Some people feel pain, spasms, numbness, tightness, or tingling in their glutes, leg, and down into their feet

With intense symptoms, I start with a more gentle version of this glide first to see how the nerve responds during the movement, after the movement, and the day after.

Some symptoms are OK, but we want these symptoms to return to baseline quickly
 If you don’t have any increase in symptoms, great! Do that for a few more days, and then you can start making adjustments from there.

The exact movement is going to look different based on your symptoms — I like to personalize this for each patient and we usually make adjustments to it every session, depending on their symptoms.

For example:

If you feel tension as soon as you start straightening your knee, then that’s your limit for now. Just straighten until you feel a little tension, then bend your knee to take the tension off.

Nerve glides alone won’t fully solve the problem but they can make a huge different in symptoms. The next step is to start gradually exposing the nerve and tissues to stress and load and the demands of your exercise, sport, or everyday life!

Got foot pain or plantar fasciitis?

Plantar fasciitis can be super frustrating especially if your job requires you to be on your feet all day — here’s just a glimpse of what your first physical therapy session might look like if you come in with foot pain or PF

Every patient starts with a 90 minute, in depth evaluation with a Doctor of Physical Therapy.

The assessments in this video are just 4 of MANY things we might look at when someone comes in with foot pain. These are just 4 things that came to our physical therapist’s mind first!

Your evaluation will be tailored to YOU, your function, symptoms, and goals 🤓

✅ Our goals are to:

1. Assess, don’t guess
2. Reduce your pain, restore movement, and improve weaknesses
3. Get you back to doing what you love without foot pain

Got foot pain or plantar fasciitis?

Plantar fasciitis can be super frustrating especially if your job requires you to be on your feet all day — here’s just a glimpse of what your first physical therapy session might look like if you come in with foot pain or PF

Every patient starts with a 90 minute, in depth evaluation with a Doctor of Physical Therapy.

The assessments in this video are just 4 of MANY things we might look at when someone comes in with foot pain. These are just 4 things that came to our physical therapist’s mind first!

Your evaluation will be tailored to YOU, your function, symptoms, and goals 🤓

✅ Our goals are to:

1. Assess, don’t guess
2. Reduce your pain, restore movement, and improve weaknesses
3. Get you back to doing what you love without foot pain

My (not so) hot take?

Per usual, anytime there’s a new trend, there’s fanatics – people saying it’s magic and everyone should do it – and then there’s haters (people saying it will wreck your spine)

Bad news.

Neither are true.

I know. Sooooo boring, right?

Here’s what we know:

Starting in our 30s, we lose muscle mass and bone density (especially us girlies 💁🏽‍♀️) unless we’re actively doing enough to maintain/build muscle and bone.

& unless you’re an astronaut or you’re very detrained/deconditioned, walking doesn’t do enough by itself to stimulate bone or muscle growth

And no… adding a vest doesn’t do it either. Watch video for details. (I also have a 25 min podcast about this if you really wanna dive into it)

BUT

That doesn’t mean you shouldn’t walk. It’s just not the tool for muscle & bone. Like, you wouldn’t use a wrench the same way you’d use a hammer. (I think? But I’m literally just a PT)

Look. My opinion is that any form of exercise is GOOD.

If the only way you’re gonna exercise is to walk or add a vest – then PLEASE, keep doing it.

All I’m saying is that if you have the ability to lift weights/do jump training, then rucking should NOT replace that (when it comes to bone density/muscle mass)

Don’t do it for the wrong reasons, and don’t do it INSTEAD of doing the thing that actually moves the needle.

My (not so) hot take?

Per usual, anytime there’s a new trend, there’s fanatics – people saying it’s magic and everyone should do it – and then there’s haters (people saying it will wreck your spine)

Bad news.

Neither are true.

I know. Sooooo boring, right?

Here’s what we know:

Starting in our 30s, we lose muscle mass and bone density (especially us girlies 💁🏽‍♀️) unless we’re actively doing enough to maintain/build muscle and bone.

& unless you’re an astronaut or you’re very detrained/deconditioned, walking doesn’t do enough by itself to stimulate bone or muscle growth

And no… adding a vest doesn’t do it either. Watch video for details. (I also have a 25 min podcast about this if you really wanna dive into it)

BUT

That doesn’t mean you shouldn’t walk. It’s just not the tool for muscle & bone. Like, you wouldn’t use a wrench the same way you’d use a hammer. (I think? But I’m literally just a PT)

Look. My opinion is that any form of exercise is GOOD.

If the only way you’re gonna exercise is to walk or add a vest – then PLEASE, keep doing it.

All I’m saying is that if you have the ability to lift weights/do jump training, then rucking should NOT replace that (when it comes to bone density/muscle mass)

Don’t do it for the wrong reasons, and don’t do it INSTEAD of doing the thing that actually moves the needle.

I was shook by what he said but unfortunately this is super common

Disc herniations can be really scary and debilitating but this injury does NOT mean you’re doomed!!

Most people (mistakenly) think that thing is just living in their spine forever causing pain – so they think they have to give up certain activities, or exercises

Disc herniations can HEAL.

You DON’T need to avoid those things forever but you DO need to slowly re-introduce those movements again so you can be trained and prepared for them

PLUS your back is going to be much happier, healthier, and stronger if you MOVE it and strengthen it

Ps. my favorite part of this story is that he was doing jefferson curls all by himself last week when i saw him in the gym 🥹🥹 they grow up so fast

I was shook by what he said but unfortunately this is super common

Disc herniations can be really scary and debilitating but this injury does NOT mean you’re doomed!!

Most people (mistakenly) think that thing is just living in their spine forever causing pain – so they think they have to give up certain activities, or exercises

Disc herniations can HEAL.

You DON’T need to avoid those things forever but you DO need to slowly re-introduce those movements again so you can be trained and prepared for them

PLUS your back is going to be much happier, healthier, and stronger if you MOVE it and strengthen it

Ps. my favorite part of this story is that he was doing jefferson curls all by himself last week when i saw him in the gym 🥹🥹 they grow up so fast

Got foot pain or plantar fasciitis?

Plantar fasciitis can be super frustrating especially if your job requires you to be on your feet all day — here’s just a glimpse of what your first physical therapy session might look like if you come in with foot pain or PF

Every patient starts with a 90 minute, in depth evaluation with a Doctor of Physical Therapy.

The assessments in this video are just 4 of MANY things we might look at when someone comes in with foot pain. These are just 4 things that came to our physical therapist’s mind first!

Your evaluation will be tailored to YOU, your function, symptoms, and goals 🤓

✅ Our goals are to:

1. Assess, don’t guess
2. Reduce your pain, restore movement, and improve weaknesses
3. Get you back to doing what you love without foot pain

Got foot pain or plantar fasciitis?

Plantar fasciitis can be super frustrating especially if your job requires you to be on your feet all day — here’s just a glimpse of what your first physical therapy session might look like if you come in with foot pain or PF

Every patient starts with a 90 minute, in depth evaluation with a Doctor of Physical Therapy.

The assessments in this video are just 4 of MANY things we might look at when someone comes in with foot pain. These are just 4 things that came to our physical therapist’s mind first!

Your evaluation will be tailored to YOU, your function, symptoms, and goals 🤓

✅ Our goals are to:

1. Assess, don’t guess
2. Reduce your pain, restore movement, and improve weaknesses
3. Get you back to doing what you love without foot pain

Dealing with sciatica? ⬇️ 🚨

Some people feel pain, spasms, numbness, tightness, or tingling in their glutes, leg, and down into their feet

With intense symptoms, we like to start with gentle nerve glides to calm things down

I start with a more gentle version of this glide first to see how the nerve responds during the movement, after the movement, and the day after.

Some symptoms are OK, but we want these symptoms to return to baseline quickly
 If you don’t have any increase in symptoms, great! Do that for a few more days, and then you can start making adjustments from there.

The exact movement is going to look different based on your symptoms — I like to personalize this for each patient and we usually make adjustments to it every session, depending on their symptoms.

For example:

If you feel tension as soon as you start straightening your knee, then that’s your limit for now. Just straighten until you feel a little tension, then bend your knee to take the tension off.

Nerve glides alone won’t fully solve the problem but they can make a huge different in symptoms. The next step is to start gradually exposing the nerve and tissues to stress and load and the demands of your exercise, sport, or everyday life!

Dealing with sciatica? ⬇️ 🚨

Some people feel pain, spasms, numbness, tightness, or tingling in their glutes, leg, and down into their feet

With intense symptoms, we like to start with gentle nerve glides to calm things down

I start with a more gentle version of this glide first to see how the nerve responds during the movement, after the movement, and the day after.

Some symptoms are OK, but we want these symptoms to return to baseline quickly
 If you don’t have any increase in symptoms, great! Do that for a few more days, and then you can start making adjustments from there.

The exact movement is going to look different based on your symptoms — I like to personalize this for each patient and we usually make adjustments to it every session, depending on their symptoms.

For example:

If you feel tension as soon as you start straightening your knee, then that’s your limit for now. Just straighten until you feel a little tension, then bend your knee to take the tension off.

Nerve glides alone won’t fully solve the problem but they can make a huge different in symptoms. The next step is to start gradually exposing the nerve and tissues to stress and load and the demands of your exercise, sport, or everyday life!

It’s tempting when you feel that “knot” to try and smash it, roll it out, stab it with a needle, or stretch it constantly...

But smashing it with a lacrosse ball all day long isn’t going to solve your problems (which is probably why you’re still dealing with it and now you’re watching this

That discomfort and knot you feel may be associated with overload or irritation in the structures of your neck, thoracic spine, or scapular muscles - it’s NOT normally something that you can just “roll out” and it go away.

It may FEEL good to push on it or smash it, but you actually may be irritating things further, and worse... wasting your time

So instead of spending all your time rolling around or stretching, try getting those areas moving in ways that feel good, moving through a full range of motion, and building strength!

It’s tempting when you feel that “knot” to try and smash it, roll it out, stab it with a needle, or stretch it constantly...

But smashing it with a lacrosse ball all day long isn’t going to solve your problems (which is probably why you’re still dealing with it and now you’re watching this

That discomfort and knot you feel may be associated with overload or irritation in the structures of your neck, thoracic spine, or scapular muscles - it’s NOT normally something that you can just “roll out” and it go away.

It may FEEL good to push on it or smash it, but you actually may be irritating things further, and worse... wasting your time

So instead of spending all your time rolling around or stretching, try getting those areas moving in ways that feel good, moving through a full range of motion, and building strength!

It’s been 3 months since she finally came in

She just went to yoga without any shoulder pain

And yeah OBVI we still have work to do (it’s only been 3 months versus dealing with this for 5 years…)

BUT YALL

If you’ve been doing the same things in physical therapy for years and you’re getting worse

ANDDD you wanna be active

It’s time for a different approach.

My suggestion would be to

1. Look at the things that your shoulder has trouble or pain with

(Objectively, what does your shoulder need to be good at versus what it currently sucks at)

2. Break those movements down into smaller parts

Lighter, limited range of motion, etc

3. Identify involved muscle groups

4. Start training the above things more intentionally

And 5. understand that your rehab needs to be WAY more than just manual or really low-level exercises - especially if you want to be active… or you’re just a human

It’s been 3 months since she finally came in

She just went to yoga without any shoulder pain

And yeah OBVI we still have work to do (it’s only been 3 months versus dealing with this for 5 years…)

BUT YALL

If you’ve been doing the same things in physical therapy for years and you’re getting worse

ANDDD you wanna be active

It’s time for a different approach.

My suggestion would be to

1. Look at the things that your shoulder has trouble or pain with

(Objectively, what does your shoulder need to be good at versus what it currently sucks at)

2. Break those movements down into smaller parts

Lighter, limited range of motion, etc

3. Identify involved muscle groups

4. Start training the above things more intentionally

And 5. understand that your rehab needs to be WAY more than just manual or really low-level exercises - especially if you want to be active… or you’re just a human

If you’re someone who loves to exercise and be active — having pain or an injury can suck the joy out of doing the things you love

you realize you’re constantly worrying about pain, wondering “is this going to hurt?” or “am I going to be able to do this?” Instead of just enjoying the moment and being present

Phil, we’re pumped we got to help you move and exercise with freedom again

Thank you for trusting us with your health 🤘🏼

If you’re someone who loves to exercise and be active — having pain or an injury can suck the joy out of doing the things you love

you realize you’re constantly worrying about pain, wondering “is this going to hurt?” or “am I going to be able to do this?” Instead of just enjoying the moment and being present

Phil, we’re pumped we got to help you move and exercise with freedom again

Thank you for trusting us with your health 🤘🏼

Hearing this will never not upset me 😭

Why would our backs be made up of SO MANY MUSCLES if we weren’t supposed to use them??

Y’all srsly let me know if you ever figure out a way to do a bicep curl without feeling it in your biceps.

Why do we treat our backs so differently than the rest of our bodies?

Hearing this will never not upset me 😭

Why would our backs be made up of SO MANY MUSCLES if we weren’t supposed to use them??

Y’all srsly let me know if you ever figure out a way to do a bicep curl without feeling it in your biceps.

Why do we treat our backs so differently than the rest of our bodies?

Hearing this will never not upset me 😭

Why would our backs be made up of SO MANY MUSCLES if we weren’t supposed to use them??

Y’all srsly let me know if you ever figure out a way to do a bicep curl without feeling it in your biceps.

Why do we treat our backs so differently than the rest of our bodies?

Hearing this will never not upset me 😭

Why would our backs be made up of SO MANY MUSCLES if we weren’t supposed to use them??

Y’all srsly let me know if you ever figure out a way to do a bicep curl without feeling it in your biceps.

Why do we treat our backs so differently than the rest of our bodies?

The new protein coffee has me feeling some type of way… so I obvi had to ask a dietitian:

“Do we really need to be adding protein to everything we consume?”

In last week’s episode of the Healthy Charleston Podcast, Alaine Mills, MS, RD, CSSD, a sports dietitian, weighs in on the ole “let’s add protein to everything we consume” debate

🎧 Listen now on the Healthy Charleston Podcast

The new protein coffee has me feeling some type of way… so I obvi had to ask a dietitian:

“Do we really need to be adding protein to everything we consume?”

In last week’s episode of the Healthy Charleston Podcast, Alaine Mills, MS, RD, CSSD, a sports dietitian, weighs in on the ole “let’s add protein to everything we consume” debate

🎧 Listen now on the Healthy Charleston Podcast

My (not so) hot take?

Per usual, anytime there’s a new trend, there’s fanatics – people saying it’s magic and everyone should do it – and then there’s haters (people saying it will wreck your spine)

Bad news.

Neither are true.

I know. Sooooo boring, right?

Here’s what we know:

Starting in our 30s, we lose muscle mass and bone density (especially us girlies 💁🏽‍♀️) unless we’re actively doing enough to maintain/build muscle and bone.

& unless you’re an astronaut or you’re very detrained/deconditioned, walking doesn’t do enough by itself to stimulate bone or muscle growth

And no… adding a vest doesn’t do it either. Watch video for details. (I also have a 25 min podcast about this if you really wanna dive into it)

BUT

That doesn’t mean you shouldn’t walk. It’s just not the tool for muscle & bone. Like, you wouldn’t use a wrench the same way you’d use a hammer. (I think? But I’m literally just a PT)

Look. My opinion is that any form of exercise is GOOD.

If the only way you’re gonna exercise is to walk or add a vest – then PLEASE, keep doing it.

All I’m saying is that if you have the ability to lift weights/do jump training, then rucking should NOT replace that (when it comes to bone density/muscle mass)

Don’t do it for the wrong reasons, and don’t do it INSTEAD of doing the thing that actually moves the needle.

My (not so) hot take?

Per usual, anytime there’s a new trend, there’s fanatics – people saying it’s magic and everyone should do it – and then there’s haters (people saying it will wreck your spine)

Bad news.

Neither are true.

I know. Sooooo boring, right?

Here’s what we know:

Starting in our 30s, we lose muscle mass and bone density (especially us girlies 💁🏽‍♀️) unless we’re actively doing enough to maintain/build muscle and bone.

& unless you’re an astronaut or you’re very detrained/deconditioned, walking doesn’t do enough by itself to stimulate bone or muscle growth

And no… adding a vest doesn’t do it either. Watch video for details. (I also have a 25 min podcast about this if you really wanna dive into it)

BUT

That doesn’t mean you shouldn’t walk. It’s just not the tool for muscle & bone. Like, you wouldn’t use a wrench the same way you’d use a hammer. (I think? But I’m literally just a PT)

Look. My opinion is that any form of exercise is GOOD.

If the only way you’re gonna exercise is to walk or add a vest – then PLEASE, keep doing it.

All I’m saying is that if you have the ability to lift weights/do jump training, then rucking should NOT replace that (when it comes to bone density/muscle mass)

Don’t do it for the wrong reasons, and don’t do it INSTEAD of doing the thing that actually moves the needle.

Most people with back pain have been told the same things

“It’s because of bad form”
“Don’t round, twist, or bend”
“Don’t put any stress on your back”
“You need to be careful when you’re moving or lifting heavy things”

Sure, this MAY be one solution to TEMPORARILY relieve symptoms

but 9 times out of 10 we see those people come in years later and not only is their pain worse, but their life is so limited, and they’re constantly thinking about how they need to modify their workouts and life to avoid placing stress on their backs

It’s just NOT a long term solution. You shouldn’t have to avoid forever.

One of our patients told us “every time I went to the gym, I’d have to modify so many things because of my back, that I just decided to stop going”

Having back pain or even a back injury (yes, even a disc herniation!!) does NOT mean you’re doomed to a life of pain or limitations

But I promise if you want to be able to move with FREEDOM (not worrying about your every move)

We have to take a different approach.

Most people with back pain have been told the same things

“It’s because of bad form”
“Don’t round, twist, or bend”
“Don’t put any stress on your back”
“You need to be careful when you’re moving or lifting heavy things”

Sure, this MAY be one solution to TEMPORARILY relieve symptoms

but 9 times out of 10 we see those people come in years later and not only is their pain worse, but their life is so limited, and they’re constantly thinking about how they need to modify their workouts and life to avoid placing stress on their backs

It’s just NOT a long term solution. You shouldn’t have to avoid forever.

One of our patients told us “every time I went to the gym, I’d have to modify so many things because of my back, that I just decided to stop going”

Having back pain or even a back injury (yes, even a disc herniation!!) does NOT mean you’re doomed to a life of pain or limitations

But I promise if you want to be able to move with FREEDOM (not worrying about your every move)

We have to take a different approach.

@nycmarathon WORMS COMING IN HOT

All the early mornings, long runs, setbacks, comebacks, months of training, and miles no one else saw — it all comes together TOMORROW ‼️‼️

Every single step is proof of the hard work you’ve put in!

We’re cheering you on the whole way.

GO GET IT⚡️

@nycmarathon WORMS COMING IN HOT

All the early mornings, long runs, setbacks, comebacks, months of training, and miles no one else saw — it all comes together TOMORROW ‼️‼️

Every single step is proof of the hard work you’ve put in!

We’re cheering you on the whole way.

GO GET IT⚡️

Disc herniations can be super scary and debilitating - you might wonder if you’ll ever get back to being as active as you used to be.

Gordon felt the same way when he first came in.

He had been dealing with back pain and this disc herniation on and off for 15 years.

He wanted to be able to lift, run, play sports, and just live his active life without worrying about flaring up his back, but he needed help building strength, mobility, and creating a smart plan that was personalized for him and his body.

Fast forward 8 months later and a lot of hard work, and he’s:

✅ Back to lifting with confidence
 ✅ Running long distances again
 ✅ Playing sports without fear of reinjury
 ✅ and even surfed for 4 days in Costa Rica without back pain!!!

Back injuries can be scary and it might feel like back pain is just a part of your life now, but Gordon’s story is a testament that no matter how long you’ve been dealing with it, it’s never too late to get better and get back to doing what you love.

Gordon — we’re so proud of you and pumped to be on your team 🤘🏼

Disc herniations can be super scary and debilitating - you might wonder if you’ll ever get back to being as active as you used to be.

Gordon felt the same way when he first came in.

He had been dealing with back pain and this disc herniation on and off for 15 years.

He wanted to be able to lift, run, play sports, and just live his active life without worrying about flaring up his back, but he needed help building strength, mobility, and creating a smart plan that was personalized for him and his body.

Fast forward 8 months later and a lot of hard work, and he’s:

✅ Back to lifting with confidence
 ✅ Running long distances again
 ✅ Playing sports without fear of reinjury
 ✅ and even surfed for 4 days in Costa Rica without back pain!!!

Back injuries can be scary and it might feel like back pain is just a part of your life now, but Gordon’s story is a testament that no matter how long you’ve been dealing with it, it’s never too late to get better and get back to doing what you love.

Gordon — we’re so proud of you and pumped to be on your team 🤘🏼

Wait a minute. KNEES OVER TOES???? 😱

Yes!!! Knees over toes is a movement we use in our daily lives, especially if you play a sport, workout, or like to walk/run/sit/stand/go up or down the stairs.

It’s also a movement our bodies were ~~ designed to do ~~

If you’re in a knee heavy sport/exercise, this one is a must. Or if you just want your friends to fear your quads.

In physical therapy, I like using this exercise for patients who have a habit of shifting the load to their hips by leaning forward or keeping their knee behind their toes.

The wall keeps you honest, and the wedge helps your push your knees more forward (aka more QUADSSS)

Wait a minute. KNEES OVER TOES???? 😱

Yes!!! Knees over toes is a movement we use in our daily lives, especially if you play a sport, workout, or like to walk/run/sit/stand/go up or down the stairs.

It’s also a movement our bodies were ~~ designed to do ~~

If you’re in a knee heavy sport/exercise, this one is a must. Or if you just want your friends to fear your quads.

In physical therapy, I like using this exercise for patients who have a habit of shifting the load to their hips by leaning forward or keeping their knee behind their toes.

The wall keeps you honest, and the wedge helps your push your knees more forward (aka more QUADSSS)

The dreaded tennis elbow 🫠

And no — you don’t have to play tennis to get it

Notice all these exercises involve weight?

That’s because tennis elbow doesn’t get better long term with stretching, rest, ice, dry needling…

Tennis elbow = usually a tendon problem = PROGRESSIVE LOADING

The exercises in this video are just 3 of MANYYYY exercises we MIGHT use in physical therapy with a patient with tennis elbow. These are just 3 exercises that came to our PT’s mind first! 🤓

Your treatment and exercise plan is going to be entirely dependent on YOU and will progress and change throughout your treatment with us.

✅ Our goals are always to:

1. Assess, don’t guess
2. Give you a personalized plan to reduce your pain, restore movement, and improve weaknesses
3. Get you back to doing what you love without elbow pain

The dreaded tennis elbow 🫠

And no — you don’t have to play tennis to get it

Notice all these exercises involve weight?

That’s because tennis elbow doesn’t get better long term with stretching, rest, ice, dry needling…

Tennis elbow = usually a tendon problem = PROGRESSIVE LOADING

The exercises in this video are just 3 of MANYYYY exercises we MIGHT use in physical therapy with a patient with tennis elbow. These are just 3 exercises that came to our PT’s mind first! 🤓

Your treatment and exercise plan is going to be entirely dependent on YOU and will progress and change throughout your treatment with us.

✅ Our goals are always to:

1. Assess, don’t guess
2. Give you a personalized plan to reduce your pain, restore movement, and improve weaknesses
3. Get you back to doing what you love without elbow pain

Knee pain is SUPER common in runners — the diagnosis or “cause” might be different runner to runner, but we still gotta get the quads more prepared for their role in running (no matter what your diagnosis is)

The thing is…

So many people are terrified to load their knees

But running is a very quad based, knee over toe exercise, over and over again….

So by avoiding knees over toes, or not training your quads in the gym,

you’re probably increasing your injury risk 🤯

TLDR: you won’t be able to run the way you want to, without pain, if you avoid knees over toes

So here’s a glimpse of some knee-focused exercises that we use to get our runners back to crushing miles without knee pain 🚀

Knee pain is SUPER common in runners — the diagnosis or “cause” might be different runner to runner, but we still gotta get the quads more prepared for their role in running (no matter what your diagnosis is)

The thing is…

So many people are terrified to load their knees

But running is a very quad based, knee over toe exercise, over and over again….

So by avoiding knees over toes, or not training your quads in the gym,

you’re probably increasing your injury risk 🤯

TLDR: you won’t be able to run the way you want to, without pain, if you avoid knees over toes

So here’s a glimpse of some knee-focused exercises that we use to get our runners back to crushing miles without knee pain 🚀

Wait a minute. KNEES OVER TOES???? 😱

Yes!!! Knees over toes is a movement we use in our daily lives, especially if you play a sport, workout, or like to walk/run/sit/stand/go up or down the stairs.

It’s also a movement our bodies were ~~ designed to do ~~

If you’re in a knee heavy sport/exercise, this one is a must. Or if you just want your friends to fear your quads.

In physical therapy, I like using this exercise for patients who have a habit of shifting the load to their hips by leaning forward or keeping their knee behind their toes.

The wall keeps you honest, and the wedge helps your push your knees more forward (aka more QUADSSS)

Wait a minute. KNEES OVER TOES???? 😱

Yes!!! Knees over toes is a movement we use in our daily lives, especially if you play a sport, workout, or like to walk/run/sit/stand/go up or down the stairs.

It’s also a movement our bodies were ~~ designed to do ~~

If you’re in a knee heavy sport/exercise, this one is a must. Or if you just want your friends to fear your quads.

In physical therapy, I like using this exercise for patients who have a habit of shifting the load to their hips by leaning forward or keeping their knee behind their toes.

The wall keeps you honest, and the wedge helps your push your knees more forward (aka more QUADSSS)

As an athlete, your nutrition plays a HUGE role in your performance and recovery, but a lot of athletes are focusing on the wrong things (or just simply not eating enough of the right things)

In this week’s episode of the Healthy Charleston Podcast, Alaine Mills, MS, RD, CSSD — a sports dietitian who works with everyone from professional soccer players to weekend warriors — tells us what athletes really need to focus on.

We talk about what surprises athletes most about nutrition, what not to stress about, the difference between gameday nutrition vs. the day before, and the truth about carbs 👀

🎧 Listen now on the Healthy Charleston Podcast

As an athlete, your nutrition plays a HUGE role in your performance and recovery, but a lot of athletes are focusing on the wrong things (or just simply not eating enough of the right things)

In this week’s episode of the Healthy Charleston Podcast, Alaine Mills, MS, RD, CSSD — a sports dietitian who works with everyone from professional soccer players to weekend warriors — tells us what athletes really need to focus on.

We talk about what surprises athletes most about nutrition, what not to stress about, the difference between gameday nutrition vs. the day before, and the truth about carbs 👀

🎧 Listen now on the Healthy Charleston Podcast

There’s a reason you’ve tried all those things and you’re still having pain

Yesssss ok dry needling can be helpful in the short term

It just doesn’t solve the problem long term

So if you’re someone who

runs once a month and then your ankle flares up
plays basketball once a month and then your knees get cranky
plays tennis once a month but then your elbows/shoulders start hurting

No matter how much you ice, rest, stretch, dry needle…

If you never train your tendons — they’re probably not gonna be prepared for the stress you (sometimes) place on them.

Tendons are picky, they like consistency, and they’re like goldilocks — too much too soon will upset them. Not enough load will also make them cranky.

The same goes for all tendon issues - rotator cuff, achilles, patellar, etc

Send this to a friend who always complains about their tennis elbow 👀👀

There’s a reason you’ve tried all those things and you’re still having pain

Yesssss ok dry needling can be helpful in the short term

It just doesn’t solve the problem long term

So if you’re someone who

runs once a month and then your ankle flares up
plays basketball once a month and then your knees get cranky
plays tennis once a month but then your elbows/shoulders start hurting

No matter how much you ice, rest, stretch, dry needle…

If you never train your tendons — they’re probably not gonna be prepared for the stress you (sometimes) place on them.

Tendons are picky, they like consistency, and they’re like goldilocks — too much too soon will upset them. Not enough load will also make them cranky.

The same goes for all tendon issues - rotator cuff, achilles, patellar, etc

Send this to a friend who always complains about their tennis elbow 👀👀

It’s easy for me to get lost in the monotony of the day to day of “business ownership” 🫠 and all the things to do and all the tasks on the list…

And then I sit back at our team meeting and I hear our team share their patient’s wins for the week

Or we get a review about how made2move changed someone’s life

Or I’m recording a testimonial video or talking with a patient at run club

And I realize, OH, wow, made2move has really helped all these people

And I remember who we’re doing this for. And why we’re doing this.

A lot can happen in 4 years.

A lot of failures. A lot of laughs. A lot of tears. A LOT of learning.

But a lot of amazing things too. Things that the Hannah from 4 years ago would have been HYPE about (but for some reason the Hannah today is just like, eh, cool, what’s next? Seriously gotta work on that)

It’s easy to remember the stressful things and to downplay it all and to say “ah we’ve made so many mistakes”

But like, hot damn, we’ve also accomplished a lot in these last 4 years.

4 years of changing lives.
Of helping people move without pain.
Of getting people back to doing what they love
Of showing people how resilient they can be.
Of making physical therapy FUN (I swear!!)

I’m so proud of us, of our team, and of made2move.

Cheers to 4+ years. I can’t wait to see what the next 4 years holds 🚀

It’s easy for me to get lost in the monotony of the day to day of “business ownership” 🫠 and all the things to do and all the tasks on the list…

And then I sit back at our team meeting and I hear our team share their patient’s wins for the week

Or we get a review about how made2move changed someone’s life

Or I’m recording a testimonial video or talking with a patient at run club

And I realize, OH, wow, made2move has really helped all these people

And I remember who we’re doing this for. And why we’re doing this.

A lot can happen in 4 years.

A lot of failures. A lot of laughs. A lot of tears. A LOT of learning.

But a lot of amazing things too. Things that the Hannah from 4 years ago would have been HYPE about (but for some reason the Hannah today is just like, eh, cool, what’s next? Seriously gotta work on that)

It’s easy to remember the stressful things and to downplay it all and to say “ah we’ve made so many mistakes”

But like, hot damn, we’ve also accomplished a lot in these last 4 years.

4 years of changing lives.
Of helping people move without pain.
Of getting people back to doing what they love
Of showing people how resilient they can be.
Of making physical therapy FUN (I swear!!)

I’m so proud of us, of our team, and of made2move.

Cheers to 4+ years. I can’t wait to see what the next 4 years holds 🚀

Call me crazy buuuut why would our spines be made of a bunch of segmental bones if we were supposed to move like the tin man all the time?

We spend so much time and energy avoiding movement and then we wonder why we have pain with those movements…

Our spines were designed to MOVE

The Jefferson curl is one we use allll the time in physical therapy for patients with back pain— it’s a great way to build up back strength, mobility, & confidence!

If there’s a movement you’ve been avoiding — start small. Break the movement into smaller parts. Less weight, range of motion, slow reps, etc. just start SOMEWHERE.

Prepare, don’t avoid.

Call me crazy buuuut why would our spines be made of a bunch of segmental bones if we were supposed to move like the tin man all the time?

We spend so much time and energy avoiding movement and then we wonder why we have pain with those movements…

Our spines were designed to MOVE

The Jefferson curl is one we use allll the time in physical therapy for patients with back pain— it’s a great way to build up back strength, mobility, & confidence!

If there’s a movement you’ve been avoiding — start small. Break the movement into smaller parts. Less weight, range of motion, slow reps, etc. just start SOMEWHERE.

Prepare, don’t avoid.

OVER $1000 RAISED for @metavivor to support metastatic breast cancer research

THANK YOU.

To everyone who donated
To everyone who ran with us
To @letsrunchs for partnering with us
To our vendors @projectleannationchs @highrisebev @lululemon

YALL ARE AMAZING 💗💗💗

& to @emilyekellogg — for sharing your story and for being such an inspiration, a ray of sunshine throughout all the darkness, and a freaking FIGHTER. We love you and these miles were for you 💗

A little snippet from the letter Em wrote us to read at the event:

“The hundreds of miles I’ve run over the past 7 months have been for the girl crying in the doctor’s office wondering if she would make it to see another day. I hope that events like this and raising money for a great cause like METAvivor gets us closer to having a cure for stage 4 breast cancer. Because no one should have to receive a phone call telling them that there is no cure, stripping them of their hope. Everyone deserves a light at the end of the tunnel & everyone should get to fight.” 🫶🏼

@spencerxcarson 📸
@drewhfarmer ✍🏻

OVER $1000 RAISED for @metavivor to support metastatic breast cancer research

THANK YOU.

To everyone who donated
To everyone who ran with us
To @letsrunchs for partnering with us
To our vendors @projectleannationchs @highrisebev @lululemon

YALL ARE AMAZING 💗💗💗

& to @emilyekellogg — for sharing your story and for being such an inspiration, a ray of sunshine throughout all the darkness, and a freaking FIGHTER. We love you and these miles were for you 💗

A little snippet from the letter Em wrote us to read at the event:

“The hundreds of miles I’ve run over the past 7 months have been for the girl crying in the doctor’s office wondering if she would make it to see another day. I hope that events like this and raising money for a great cause like METAvivor gets us closer to having a cure for stage 4 breast cancer. Because no one should have to receive a phone call telling them that there is no cure, stripping them of their hope. Everyone deserves a light at the end of the tunnel & everyone should get to fight.” 🫶🏼

@spencerxcarson 📸
@drewhfarmer ✍🏻

The dreaded tennis elbow 🫠

And no — you don’t have to play tennis to get it

Notice all these exercises involve weight?

That’s because tennis elbow doesn’t get better long term with stretching, rest, ice, dry needling…

Tennis elbow = usually a tendon problem = PROGRESSIVE LOADING

The exercises in this video are just 3 of MANYYYY exercises we MIGHT use in physical therapy with a patient with tennis elbow. These are just 3 exercises that came to our PT’s mind first! 🤓

Your treatment and exercise plan is going to be entirely dependent on YOU and will progress and change throughout your treatment with us.

✅ Our goals are always to:

1. Assess, don’t guess
2. Give you a personalized plan to reduce your pain, restore movement, and improve weaknesses
3. Get you back to doing what you love without elbow pain

The dreaded tennis elbow 🫠

And no — you don’t have to play tennis to get it

Notice all these exercises involve weight?

That’s because tennis elbow doesn’t get better long term with stretching, rest, ice, dry needling…

Tennis elbow = usually a tendon problem = PROGRESSIVE LOADING

The exercises in this video are just 3 of MANYYYY exercises we MIGHT use in physical therapy with a patient with tennis elbow. These are just 3 exercises that came to our PT’s mind first! 🤓

Your treatment and exercise plan is going to be entirely dependent on YOU and will progress and change throughout your treatment with us.

✅ Our goals are always to:

1. Assess, don’t guess
2. Give you a personalized plan to reduce your pain, restore movement, and improve weaknesses
3. Get you back to doing what you love without elbow pain

When Jenna first came in, she was having knee pain with bodyweight squats, 2 years after her injury.

As someone who loves to be active and workout, she was nervous she would never be able to squat or run again without pain.

In our assessment, we figured out that she was struggling with quad weakness, quad avoidance, and asymmetry compared to her other leg, and had a hard time with any quad based / knee-over-toe movements.

What really helped Jenna was isolating her quads in safe, tolerable ways, and slowly re-introducing compound lifts and plyometrics.

Fast forward to today, and Jenna is:
 ✅ Back squatting heavy without pain
 ✅ Running with confidence
 ✅ Crushing strength workouts fear-free

Now Jenna has true movement freedom and she’s just getting started 🤘🏼

When Jenna first came in, she was having knee pain with bodyweight squats, 2 years after her injury.

As someone who loves to be active and workout, she was nervous she would never be able to squat or run again without pain.

In our assessment, we figured out that she was struggling with quad weakness, quad avoidance, and asymmetry compared to her other leg, and had a hard time with any quad based / knee-over-toe movements.

What really helped Jenna was isolating her quads in safe, tolerable ways, and slowly re-introducing compound lifts and plyometrics.

Fast forward to today, and Jenna is:
 ✅ Back squatting heavy without pain
 ✅ Running with confidence
 ✅ Crushing strength workouts fear-free

Now Jenna has true movement freedom and she’s just getting started 🤘🏼

I will never forget how nervous she was to move her neck.
 It took her YEARS of being terrified to move, living in fear, and trying to keep her body in the same position all day, until she finally decided she’d had enough.

Advil, muscle relaxers, adjustments 2-3x week, because she was told that if she moved in the wrong way, or moved out of “alignment” or “perfect posture,” she’d reinjure her neck.

What finally helped her: teaching her that it’s SAFE to move her spine, to move her neck, to let her upper back relax, and helping her build strength, mobility, and confidence in those positions.

Why would our bodies be able to move sit stand etc in all these different ways if we weren’t supposed to?

I will never forget how nervous she was to move her neck.
 It took her YEARS of being terrified to move, living in fear, and trying to keep her body in the same position all day, until she finally decided she’d had enough.

Advil, muscle relaxers, adjustments 2-3x week, because she was told that if she moved in the wrong way, or moved out of “alignment” or “perfect posture,” she’d reinjure her neck.

What finally helped her: teaching her that it’s SAFE to move her spine, to move her neck, to let her upper back relax, and helping her build strength, mobility, and confidence in those positions.

Why would our bodies be able to move sit stand etc in all these different ways if we weren’t supposed to?

The results are IN and they are shocking 🤯🤯🤯

@jordanpaul__ versus @elliotlance_dpt — who did you vote for?

The results are IN and they are shocking 🤯🤯🤯

@jordanpaul__ versus @elliotlance_dpt — who did you vote for?

Call me crazy buuuut why would our spines be made of a bunch of segmental bones if we were supposed to move like the tin man all the time?

We spend so much time and energy avoiding movement and then we wonder why we have pain with those movements…

Our spines were designed to MOVE

The Jefferson curl is one we use allll the time in physical therapy for patients with back pain— it’s a great way to build up back strength, mobility, & confidence!

If there’s a movement you’ve been avoiding — start small. Break the movement into smaller parts. Less weight, range of motion, slow reps, etc. just start SOMEWHERE.

Prepare, don’t avoid.

Call me crazy buuuut why would our spines be made of a bunch of segmental bones if we were supposed to move like the tin man all the time?

We spend so much time and energy avoiding movement and then we wonder why we have pain with those movements…

Our spines were designed to MOVE

The Jefferson curl is one we use allll the time in physical therapy for patients with back pain— it’s a great way to build up back strength, mobility, & confidence!

If there’s a movement you’ve been avoiding — start small. Break the movement into smaller parts. Less weight, range of motion, slow reps, etc. just start SOMEWHERE.

Prepare, don’t avoid.

I promise that putting your shoulder blades in your pockets for every single movement isn’t helping you, it’s hurting you.

Our shoulders were designed for movement — and NOT moving them can lead to stiffness, weakness, fear, and MORE pain

When your shoulder blades are always tucked away, it makes movement harder and potentially causes more discomfort

Break free of movement jail and let those suckers MOVE

Retraining this can also be super helpful for ppl with shoulder pain, “impingement,” that pesky knot in between your shoulder blades

If this feels super foreign or weird to you it might be just what you need 🫶🏼

#charlestonphysicaltherapy

I promise that putting your shoulder blades in your pockets for every single movement isn’t helping you, it’s hurting you.

Our shoulders were designed for movement — and NOT moving them can lead to stiffness, weakness, fear, and MORE pain

When your shoulder blades are always tucked away, it makes movement harder and potentially causes more discomfort

Break free of movement jail and let those suckers MOVE

Retraining this can also be super helpful for ppl with shoulder pain, “impingement,” that pesky knot in between your shoulder blades

If this feels super foreign or weird to you it might be just what you need 🫶🏼

#charlestonphysicaltherapy

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