Equipping you for that next run...or race!
06/04/2024
Tomorrow, we are celebrating Global Running Day, join us at RECLAIM @ 7am for a group morning run. New and experienced runners welcomed!
We can’t wait to celebrate the joy of running and the incredible community it creates!
RECLAIM Address:
810 Mayfield Road, Suite 102
Milton, GA 30009
05/31/2024
Prepare your teen for their upcoming Cross Country season with a competitive edge in strength, power, endurance, and health!
🏃🏃♀️🏃♂️
Enroll them in a personalized Strength Training Program, guided by a Physical Therapist and USATF Running Coach at RECLAIM Running and Physical Therapy. Sign up today and give your teen the best start to their summer training!
05/29/2024
Love getting out there and still being able to enjoy runs with my daughter!
05/15/2024
💪🏃♂️ Attention all high school cross-country runners! Let's get ready for next season. Join our exclusive Off-Season Strength Training program designed just for you! 🌟
🗓️ Program Details:
🔹 6-week intensive training program
🔹 Small class size with personalized attention (only 4 athletes per class)
🔹 Tailored strengthening exercises and speed training specifically for runners
🔹 Expert instruction provided by a physical therapist and USATF running coach
🏋️♂️ Get ready to build endurance, increase speed, and minimize injuries to dominate the season! Whether you're a seasoned pro or just starting out, this program will take your performance to the next level.
💰 Price: $900 for 12 sessions. Invest in your success and sign up now!
📩 DM us to reserve your spot or for more information. Let's make this off-season your strongest one yet! 💥
Barbell Toe Taps are a dynamic exercise aimed at enhancing balance, coordination, and strength, crucial for athletes and fitness enthusiasts. It also focuses on strengthening the glutes and hamstrings, essential for powerful movements and injury prevention.
Barbell Toe Tap Form Guide 🏋️♀️
* 1.Starting Position: Stand with your feet hip-width apart, holding the barbell on your shoulders as you would for a back squat.
* 2. Movement: Keeping your torso upright and core engaged, lightly tap one foot back behind you, barely touching the floor. Return to the starting position and repeat with the other foot.
* 3. Control: Ensure smooth and controlled movements, focusing on balance and coordination with each tap.
* 4. Posture: Maintain a strong, stable core and upright posture throughout the exercise. Your gaze should be forward, and your shoulders back.
* 5. Repetitions: Perform for a set number of repetitions or time, ensuring consistent form and technique.
Avoid: Leaning too far forward, losing your balance, or allowing the barbell to shift on your shoulders.
Tip: Prioritize control and balance over speed and weight. It's essential to keep the movements deliberate and focused to maximize the benefits of the exercise. Barbell Toe Taps are not only about leg movement; they engage your entire body, promoting overall strength and stability.
03/17/2024
BSI SERIES 4: Adequate Recovery is Not a Race!
“When can I run again?” Always the first question when working with runners dealing with injuries. In regards to Bone Stress Injuries (BSI)....IT DEPENDS.
1️⃣ Understand the factors that contributed to the injury (see previous post)
2️⃣ Confirm readiness to run. Throughout the rehab process, a running PT should be able to strike the balance between creating opportunities for adaptation and putting excessive stress on the recovering area. Is the bone ready to withstand the load and stress of running?
3️⃣ Have a clear plan and progress slowly. Be willing to adapt and change. “Slow and steady wins the race.”
4️⃣ Strength training has been incorporated into your overall training plan as a runner. A well-rounded strength training regimen is crucial for overall performance and injury prevention. Strength training enhances muscle stability, improves joint function, and promotes better biomechanics, AND BUILDS BONE DENSITY reducing the risk of common running-related injuries.
Call RECLAIM today to learn more! 770.265.8787
03/04/2024
POV: You want to get faster, so you pick up some kettlebells!
02/28/2024
BSI Series 3: Factors Contributing to Bone Stress Injuries (BSIs)
-Training: consistent or inconsistent? Progressions overtime? Nutrition periodization? Balance between life and sport? Frequency, duration, intensity, and environment are just some of the factors related to training which can contribute to BSIs
-Energy Availability: The energy available for regular bodily functions/processes after accounting for energy expenditure used for exercise (i.e. running). When the body is in a state of low energy availability, it may down-regulate hormone production, including estrogen in women and testosterone in men, which are both critical for bone health.
-Nutrition: Contributes to your energy availability. A well-rounded diet, rich in complex carbohydrates, lean proteins, and healthy fats, provides the necessary fuel for endurance. Incorporating a colorful variety of fruits and vegetables ensures a spectrum of essential vitamins and minerals.
-Life stressors: Regular running helps with stress management by stimulating the release of endorphins and providing a mental escape that allows one to "break free" with a run. However, life stressors can affect our sleep and nutrition which ultimately has an impact on our recovery. Sometimes it’s better to skip that run and get some sleep!
-History of BSI: one of the biggest predictors of bone stress injuries is a past history of one.
Contact RECLAIM if you feel you may be prone to BSI or to learn more about prevention techniques.
02/17/2024
RECLAIM offers a 6-week, personally tailored strength and conditioning program. Get in shape and learn the best movements for you!
We’ll begin with a comprehensive one-on-one evaluation, identifying your strengths, weaknesses, imbalances, and opportunities for improvement. Following this personalized assessment, meetings are twice-a-week over 6 weeks, featuring programming designed specifically based on your individual needs and goals.
02/15/2024
Diagnosing Bone Stress Injuries (BSI) can be challenging and learning to recognize some common patterns can be crucial.
1️⃣ BSIs typically are progressive in their behavior. “The pain seems to get worse if I try to continue running.”
2️⃣ Location specific. BSIs are not localized to a tendon, muscle, or soft tissue. Typically, BSIs are unaffected by body positioning, and normally alleviate with rest.
3️⃣ Common areas in runners are the lower leg and foot, and sometimes thigh, hip or lower back. You may (or may not) see redness and swelling over the painful area.
If you feel like you or your child may be experiencing BSI or would like to learn more, please reach out to RECLAIM today.
Up next…Factors contributing to BSIs.
02/10/2024
Our friends at are hosting a roundtable discussion on fueling teen athletes. They will plan to discuss the teens’ specific dietary needs, associated challenges, and plans for a better future of nutrition!
When: Wednesday, Feb 28th, 6PM
Where: Table Root Farm 2638 Sugar Pike Rd. 30115
Registration: tablerootfarm.com
Kneeling Single-Arm Landmine Press - so many benefits for runners.
As a physical therapist, I like to utilize this activity with runners dealing with back pain and incorporating some upper body strength in runners. Read 👇 as to the reasoning.
1. The position challenges your spinal stability as you press overhead especially the obliques.
2. Improves shoulder stability AND a great place to start when wanting to incorporate overhead presses.
Reach out if you are a runner dealing with aches and pains, or want to learn more on how to improve and sustain a lifetime of running health.
23h
| Monday | 7am - 5pm |
| Tuesday | 7am - 6pm |
| Wednesday | 7am - 6pm |
| Thursday | 7am - 5pm |
| Friday | 7am - 3pm |