For many new moms, the desire to return to your pre-pregnancy fitness levels, including running, can be strong. However, resuming a running routine postpartum requires careful consideration of various factors to ensure safety and decrease risk for injury.‍ Historically, there haven't been very many guidelines to help new moms navigate returning to running/exercise postpartum...

As a Board Certified Orthopedic Physical Therapist, I see a lot of patients with foot pain. It is sometimes not what they are even coming to see me for, but they mention it during the evaluation. In my experience, foot pain often plays a role in their knee, hip, or back pain. Our foot health is just as crucial to our structural health as our core strength, but it doesn’t get nearly the same level of attention.

The human body is an intricate web of connections between seemingly unrelated parts that often reveal fascinating insights into our overall health and well-being. One such intriguing link exists between your pelvic floor and your foot mechanics. Although the feet are not directly connected to the pelvic floor, they are closely connected via bone and ligamentous structures...

When I first became a physical therapist, it seemed like all the rage in fitness and rehab was about strengthening one specific muscle or muscle group. For example, I would hear about the VMO (Vastus Medialis Oblique) muscle and how “vital” it was for proper tracking of the knee cap when squatting. Or how the glutes were “key” to an effective golf swing. Or how the rhomboids had to be “strong” for good posture. In some cases these theories proved to have some level of validity. But in many cases they became outdated theories and a sign of limited evidence.

When you begin an exercise routine, it is helpful to develop a goal for yourself so that you stay on track. When making your goals, keep them simple and SMART. When goals are SMART, they give you the opportunity to make a concrete plan. SMART is the acronym for all components of a well-planned goal.

This is one of the most frequent questions I get asked as a physical therapist. The short answer is: a little bit of everything. But let’s talk more about this concept. As we all know, a healthy and active lifestyle is important for both our physical and mental well being. Intentional movement of any type is a great way to maintain that lifestyle. 

As a Doctor of Physical Therapy with advanced education specifically in running biomechanics, I see some common running mistakes that contribute to low back pain, knee pain and/or ankle pain. The three that I see most often are overstriding, bounce, and compliance.

In last week’s blog post about Balance from the Ground Up, we provided a simple exercise for opening up and providing proprioceptive input to the feet. This week, I am building on that foundation with a series of deceptively simple exercises that you can do to improve your proprioception while developing foot, ankle and calf strength.

Did you know that each of your feet has 26 bones, 33 joints and more than 100 muscles, tendons and ligaments? And you have more than SEVEN THOUSAND nerve endings in each foot? The foot provides both important structural support for our balance and a ton of subconscious information for our brain about where we are in space and how to organize our movement.

Although many articles commonly warn new moms that running too early postpartum can cause various complications and is not advised, this does not apply to every woman across the board. Every woman’s body is different and each will not only have a different recovery process, but also variations in their previous baseline of running prior to giving birth.