How To [Finally] Get Rid of IT Band Syndrome

How To [Finally] Get Rid of IT Band Syndrome

there are consistent similarities that athletes struggling with persistent lateral knee pain share. So for those of you who haven't been able to fix your IT Band problems for years, and for those of you who are looking to try to prevent this kind of problem while running, biking, or CrossFitting in the future...here is exactly what I recommend to my patients...

7 Myths About CrossFit That are Flat Out Wrong

7 Myths About CrossFit That are Flat Out Wrong

For far too long I've heard people misrepresent CrossFit as a jocks-only club for crazy people that just throw around kettlebells, do muscle-ups, and half-assed versions of olympic lifting. I've had well-respected colleagues scoff at it as a patient(injury)-generating machine, and have had patients assume they'd never be able to do anything "as intense" as CrossFit. 

Honestly...I even had some of these misconceptions myself. 

But since when did it become OK to have literally zero experience with something and be so against it? My mom used to always tell me "try it, you'll like it". That was usually in reference to green vegetables, but the wisdom is still rooted in there:

Don't trash something you don't have any experience with

How Much Is Too Much?

How Much Is Too Much?

Because if we want to have strong, resilient, versatile bodies--bodies that can still do pull-ups at 70 years old, that can pick up and throw our kids in the air without pain well into our 40's and 50's, that can run a sub-7 mile for years on end, that can compete with the best of other CrossFit athletes...

then we have to start with self-awareness and knowing where our current capacities are at...so we can make them better!

The #SummerOfMove: Why Movement Will Change Your Life

The #SummerOfMove: Why Movement Will Change Your Life

It's finally here. The summer of 2017 - and it's going to be a great one. 

Instead of focusing on beach bodies and vacations - I'm joining the growing group of physical therapists and other movement experts who are choosing to make this summer the #SummerOfMove. It's a national campaign organized by Free The Yoke and its main goal: to bring awareness to the innumerable benefits of exercise and encourage others to get out there and move more! More on that below...

The Best Strategy for Foam Rolling your IT Band

The Best Strategy for Foam Rolling your IT Band

A better strategy for foam rolling your IT Band?

Don't do it. Just stop.

But enough of that negative talk - let's get on to HOW you might be able to address IT Band problems better with a foam roll and WHY smashing your IT Band directly isn't a good idea.

Your Imaging Should Not Define Your Future

Your Imaging Should Not Define Your Future

"I have an osteophyte," she said, on the verge of tears.

"The doctor told me I have an osteophyte right in the lumbar spine...I'll probably need injections at least, and maybe even surgery."

This patient had been making excellent progress so far. Her back pain had been progressively diminishing over our past few sessions, and she had been noticing significant gains in her ability to do things like lunge down to the ground to play with her pet and walk outside on the local trail. And then she came in after a follow up physician visit to share with me the news of an uninvited, terrifying osteophyte which was now attacking her body.

But here's the thing.

Working The Edge: A #FindYourWhy Story

Working The Edge: A #FindYourWhy Story

Exercise and I have had a fickle relationship...

You see, my mom would tell you that I learned to walk with a soccer ball on my foot. I’m the youngest of four soccer players. When it came to soccer in our family, my dad was our coach, my older siblings were assistant coaches, and my mom was the manager. When I was five, I got to watch my oldest sister, along with the rest of the Rochester Adams High School soccer team, win the state championship.

Mountain Bike Life: A #FindYourWhy Story

Mountain Bike Life: A #FindYourWhy Story

Ryan is a wanderlust at heart, and one of (if not THE) most adventurous people I've ever known. He surpassed being an adventure-seeker a long time ago, he's more of an adventure-maker. I reached out to Ryan because he has a unique perspective on health, wellness, and fitness. As a MTB tour guide on the west coast at Moab Cyclery in Moab, Utah. He relies on his health daily to be able to function and perform optimally both out on the trail and while prepping and caring for those he's guiding along the way. 

How to Find the Time to Exercise and Be Healthier

How to Find the Time to Exercise and Be Healthier

Feel like there's never enough time in the day to get things done? You're not alone.

It seems like that clock is always running out of time. Most days seem to leave us with just enough time to brush our teeth, go to work, eat, tuck the kids in to bed, maybe watch some Marvel show on Netflix and then go back to sleep again...am I right? Fitting exercise into that day...what, are you crazy? There's no way I can find the time for that... Only insane people do that, right?

Maybe.

But maybe it's more than that.

5 Ways to Decrease Pain Without Going to the Pharmacy

5 Ways to Decrease Pain Without Going to the Pharmacy

Pain relief doesn't have to come in the shape of a pill. In fact, prescription medications are out of control. Opioids alone account for over 600,000 prescriptions dispensed PER DAY, even though 78 people die from opioid overdose in that same time frame. I don't bring this up to be gloomy, I just really feel strongly that medications shouldn't always be relied upon as a front-line defense for controlling pain.

Dad Strength: A #FindYourWhy Story

Dad Strength: A #FindYourWhy Story

This post is the first in a new series titled #FindYourWhy - a compilation of stories about WHY people are moving more, staying fit, and trying hard to live healthy lives.

If you haven't read my first article Finding Your Why: The Best Hack for Getting Serious Results, that's a good place to start. In that first article, we talk about the importance of finding your purpose for moving more and being healthier.

Finding Your Why: The Best Hack for Getting Serious Results

Finding Your Why: The Best Hack for Getting Serious Results

Have you ever set a goal to get healthier, and then found yourself 2 years older with no progress made?

What about your motivation - do you have enough driving you to reach that goal?

have you ever really spent time figuring out WHY you're trying to get healthier? it's not as difficult or as time-consuming as you may think, and if you do, it might very well change your life ...

Why Normal Isn't Good Enough

Why Normal Isn't Good Enough

I had a patient a few weeks ago tell me, "I just want to be normal". The sentiment was plenty innocent. Many of the individuals I work with on a daily basis are in pain and would see it as a huge improvement to just get back to status quo. Nevertheless, it got me thinking...

Normal? What exactly is "normal" these days, and do we really want that?

Here is a snapshot of "normal"