Sports Medicine Solutions

Recovery is such a key component to performance. Why go at alone?

One service we can provide is helping to streamline and maximize your recovery. Sleep, nutrition, mobility, and load control are key. But what do you do to specifically target your cranky spots to get back up to full power?

We offer several tools to help you in clinic, but even more importantly, we give you strategies to make the most of the time in between appointments

In clinic, we can attack problem areas with cupping, scraping, and/or dry needling. Each of them have their place and benefits. The most important soft tissue tool is the one you respond to.

After treating now, we turn to structuring your home plan to fit your lifestyle, training and goals. Our goal isn’t to give you all the rehab, but to give you targeted interventions that respect your time, but still push you forward!

Shoot us a DM if we can help you reach your goal!

Just because you feel bad walking into a workout, doesn’t mean you’re going to have a bad workout.

I always say that the hardest part about the workout is getting to the gym. Once you get there and start to warm up, you may surprise yourself on how well you perform.

Consider the levers you could pull to improve your workout. You could be 1 decision away from crushing.

Considerations:

- what warm-up can I do to help print my body for the demands of this workout? More dynamic or maybe hit trouble spots with more TLC

- did I miss a meal? Maybe a rice crispy treat, uncrustable, etc and 20min for it to hit will help

- am I dehydrated? Start steady sipping water and electrolytes

- am I tired? Maybe it’s time for a 20min mindfulness session or some caffeine, but don’t over do it.

- things are moving too slow… are they? Or do they just feel that way? Video some of your sets and see what they look like. You might be surprised.

In the end, it might be a bad day. But don’t walk into the gym counting the workout as a waste before you try some or all of these.

Shoot us a DM if we can help!!

This is all about the muscles inside the foot. They can draw the toes closer to the heel. This doesn’t involve the toes or the lower leg. This is purely a foot thing.

If you see your toes curl and forefoot lift off the ground then you’re not doing it right. If you are leaning your lower leg any direction then things aren’t right. Make sure you can see/feel the difference.

You should see your foot contract. There are robust layers of muscle in your feet when you train them properly. Make sure the focus is on the right place.

Let us know how we can help you over come foot issues!

These are a TON of ways to work stability under external stress. This is one of my favorites to show people. It needs minimal equipment but has big reward.

Focus is on creating and maintaining the tripod foot. The arch/foot should be fully active. Your body should be stabile on top of the foot too.

A great way to build this into the workout is with single leg efforts like RDL or step ups.

Let me know if you need any help building a better foundation!

Got to spend last Saturday working with G.E.S. Mindset and CrossFit CSG at a weightlifting seminar instructed by . It was an amazing time and got to help some good people perform better. Needless to say, PRs were set. Can’t wait til the next collab!

Learning how to control the foot with external forces is important. The big toe is important. If you can create force through the big toe esp while controlling the rest of the foot then you are set up for success.

The intrinsic foot muscles (they start and end inside the foot) are crucial for balance. The extrinsic muscles (start in the lower leg but end in the foot) help to control ankle motion for balance.

Without the intrinsic foot muscles working well the rest of the leg has a sloppy foundation to create stability. The better the foundation the more stable your feet will be.

This is a great drill to help with this! If you have any questions please reach out. Stay tuned for more recommendations!