# Golden State Performance Physical Therapy > Regain your golden state --- ## Pages - [Expert Neck Pain Physical Therapy in Ventura, CA](https://goldenstateperformance.net/neck-pain-physical-therapy-ventura-ca/) - [Back Pain Physical Therapy in Ventura, CA](https://goldenstateperformance.net/back-pain-physical-therapy-in-ventura-ca/): Back Pain Physical Therapy in Ventura, CA Whether you’re dealing with sciatica, chronic low back pain, or an injury keeping... - [Knee Pain Physical Therapy Ventura, CA](https://goldenstateperformance.net/knee-pain-physical-therapy-ventura-ca/): Knee Pain Physical Therapy in Ventura, CA Get back to running, lifting, and living pain-free without surgery or endless appointments.... - [Shoulder Pain Physical Therapy Ventura, CA](https://goldenstateperformance.net/shoulder-pain-physical-therapy-ventura-ca/): Shoulder Pain Physical Therapy in Ventura, CA Personalized, mobile physical therapy designed to get active adults, athletes, and runners back... - [Physical Therapy Ventura CA](https://goldenstateperformance.net/physical-therapy-ventura-ca/): Performance Physical Therapy in Ventura, CA Finally, healing therapy available to you within days of your call! At Golden State... - [Treatments](https://goldenstateperformance.net/treatments/): Treatments - [Blog](https://goldenstateperformance.net/blog/): Articles - [About](https://goldenstateperformance.net/about/): About Dr. Maya Inozemtseva meet your new physical therapist Dr. Maya Inozemtseva Hi! This is Dr. Maya Inozemtseva, PT, DPT,... - [Home](https://goldenstateperformance.net/): Sportsphysical therapyin Ventura, CA Read More scroll about us Individualized physical therapy. Welcome! At Golden State Performance Physical Therapy, we... --- ## Posts - [How to Choose the Right Physical Therapist in Ventura — Golden State Performance Physical Therapy's Guide for Runners & Athletes](https://goldenstateperformance.net/how-to-choose-the-right-physical-therapist-in-ventura-golden-state-performance-physical-therapys-guide-for-runners-athletes/): If you’re a runner or athlete in Ventura dealing with pain, recovering from injury, or trying to break through a... - [What Makes a Physical Therapy Clinic the Best in Ventura?](https://goldenstateperformance.net/what-makes-physical-therapy-clinic-best-ventura/): Ventura’s active lifestyle is a gift, but what happens when pain, injury, or a performance plateau holds you back? You... - [Physical Therapy in Ventura: A Complete Guide to Recovery and Performance](https://goldenstateperformance.net/physical-therapy-ventura-recovery-performance-guide/): Welcome to your comprehensive guide to physical therapy in Ventura, CA. If you’re an active individual, an athlete, or simply... - [Spinal Manipulations: What They Really Do](https://goldenstateperformance.net/spinal-manipulations-what-they-really-do-and-dont-do/): Spinal Manipulations You’ve probably seen it: someone gets their neck or back “cracked” and walks away claiming they feel ten... - [Do You Really Need to Stretch? Debunking Myths About Flexibility for Runners and CrossFitters](https://goldenstateperformance.net/do-you-really-need-to-stretch-debunking-myths-about-flexibility-for-runners-and-crossfitters/): Debunking Myths About Flexibility for Runners and CrossFitters Stretching is one of the most commonly recommended tools in fitness. Athletes... - [Does Manual Therapy Really Fix You? What the Evidence Says](https://goldenstateperformance.net/does-manual-therapy-really-fix-you-what-the-evidence-says/): Does Manual Therapy Really Fix You Manual therapy—hands-on techniques like soft tissue release, joint mobilizations, cupping, and scraping—is often used... - [Why Focusing on Function (Not Just Pain) is the Key to Progress in Physical Therapy](https://goldenstateperformance.net/why-focusing-on-function-not-just-pain-is-the-key-to-progress-in-physical-therapy/): Why Focusing on Function When you’re dealing with pain, it’s easy to feel like your whole life revolves around it.... - [The Role of Strength Training in Improving Running Performance and Reducing Injuries](https://goldenstateperformance.net/the-role-of-strength-training-in-improving-running-performance-and-reducing-injuries/): Strength Training for Runners Strength training often takes a backseat in a runner’s training plan, but it shouldn’t. Incorporating targeted... - [Preventing Shoulder Injuries in CrossFit: Tips from a Physical Therapist](https://goldenstateperformance.net/preventing-shoulder-injuries-in-crossfit/): Preventing Shoulder Injuries in CrossFit CrossFit workouts are designed to push you to your limits with high-intensity, functional movements. However,... - [When to See a Physical Therapist for CrossFit Pain or Discomfort](https://goldenstateperformance.net/crossfit-pain-and-discomfort/): Physical Therapist for CrossFit Pain or Discomfort As a CrossFit athlete, you’re no stranger to pushing your limits. The rigorous... - [The 5 Most Common Injuries for Runners and How to Prevent Them](https://goldenstateperformance.net/common-running-injuries/): Common Injuries for Runners & HOW PT CAN HELP Running is an excellent way to stay fit, reduce stress, and... - [6 Simple Recovery Methods After Training](https://goldenstateperformance.net/how-to-stay-hydrated-with-healthy-infused-water/): 6 Simple Recovery Methods After Training Here’s a look at several excellent muscle recovery techniques that are designed to minimize... - [SFMA](https://goldenstateperformance.net/sfma/): Selective Functional Movement Assessment SFMA stands for Selective Functional Movement Assessment, which is a movement diagnostic system for individuals who... - [Running Analysis](https://goldenstateperformance.net/running-analysis/): How will a running analysis help you become a better runner? A running analysis involves using a slow motion camera... - [Corrective Exercise](https://goldenstateperformance.net/corrective-exercise/): Importance of Corrective Exercise in Physical Therapy Treatment Corrective exercise is an important- if not the most important- part of... - [Deep Tissue Massage](https://goldenstateperformance.net/deep-tissue-massage/): DEEP TISSUE MASSAGE Deep tissue massage is a type of massage therapy that uses deep pressure and slower strokes in... - [IASTM](https://goldenstateperformance.net/iastm/): IASTM IASTM stands for Instrument Assisted Soft Tissue Mobilization. This is a set of tools that we use to change... - [Kinesio Taping](https://goldenstateperformance.net/kinesio-taping/): Kinesio Taping Kinesio Tape is a flexible tape that is placed on your body in specific directions and used to... - [Return to Sport](https://goldenstateperformance.net/return-to-sport/): Return to Sport When an injury has kept you out of sports for a prolonged time, it is important to... - [Post-op Rehab](https://goldenstateperformance.net/post-op-rehab/): Post Op Rehab Physical Therapy You’ve had your surgery and want to return back to your usual activities, however your... --- # # Detailed Content ## Pages Back Pain Physical Therapy in Ventura, CA Whether you're dealing with sciatica, chronic low back pain, or an injury keeping you from the gym, Golden State Performance helps active individuals in Ventura get back to moving pain-free. With personalized, one-on-one care and a mobile service that comes to you, Dr. Maya delivers results without surgery or unnecessary medications. BOOK NOW Is Back Pain Holding You Back? Whether you're dealing with a sudden injury or chronic discomfort, back pain affects everything—your workouts, your daily activities, even your sleep. You shouldn't have to choose between living with pain or going under the knife. You're Missing WorkoutsPain keeps you from lifting, running, or training the way you want. Each missed session feels like a step backward. Simple Movements Hurt Bending over, sitting too long, or even getting out of bed triggers sharp pain that disrupts your day. You're Stuck in the CycleYou've tried rest, ice, and stretching, but the pain keeps coming back. You need a real solution, not just temporary relief. Get Back to What You Love—Pain-Free At Golden State Performance Physical Therapy, we don't just treat your symptoms. We dig into the root cause of your back pain, whether it's sciatica, muscle imbalances, or movement dysfunction. Dr. Maya Inozemtsev combines hands-on manual therapy, corrective exercise, and personalized rehab plans to help you move better and feel stronger. One-on-one care from a licensed PT with an athletic training backgroundMobile concierge service—we come to you anywhere from Ventura to Santa BarbaraDrug-free, individualized treatment... --- Knee Pain Physical Therapy in Ventura, CA Get back to running, lifting, and living pain-free without surgery or endless appointments. At Golden State Performance Physical Therapy, Dr. Maya Inozemtseva specializes in helping active individuals in Ventura recover from knee pain through personalized, one-on-one treatment plans that actually work. BOOK NOW Your Knee Pain Is Holding You Back Whether you're dealing with a sudden injury or chronic discomfort, knee pain affects everything—your workouts, your daily activities, even your sleep. You shouldn't have to choose between living with pain or going under the knife. Chronic Knee PainYou've been dealing with knee discomfort for months (or years), and it's getting worse. You're worried surgery is your only option. Post-Injury FrustrationYou hurt your knee during a workout, race, or game, and now you can't do the activities you love without pain or instability. Limited MobilitySimple movements like squatting, climbing stairs, or kneeling have become painful or impossible, and you're tired of avoiding life. We Help You Recover Strength and Mobility—Without Surgery At Golden State Performance PT, we take a holistic approach to knee pain. Dr. Maya doesn't just treat symptoms—she identifies the root cause of your pain, addresses movement dysfunction, and builds a personalized plan to get you back to peak performance. One-on-one sessions with a licensed PT for the full hour—no aides, no rushing Cash-based care means no insurance red tape, authorization delays, or visit limits Proven results for runners, athletes, CrossFitters, and active adults across Ventura County Contact Us How We Get... --- Shoulder Pain Physical Therapy in Ventura, CA Personalized, mobile physical therapy designed to get active adults, athletes, and runners back to peak performance—without surgery or endless appointments. Dr. Maya brings expert care directly to you across the California Central Coast. BOOK NOW Your Shoulder Pain Shouldn't Limit Your Life Whether it's reaching overhead, lifting at the gym, or simply carrying groceries, shoulder pain can stop you in your tracks. Left untreated, it affects your sleep, your workouts, and your confidence. You deserve real solutions—not just temporary relief. Can't Train Without Discomfort Your shoulder pain is holding you back from workouts, runs, or sports you love—and you're tired of modifying every movement. Worried About Surgery or Injections You've been told surgery might be your only option, but you want to explore conservative, effective treatment first. Frustrated by Generic PT Advice You've tried generic exercises online or cookie-cutter clinics, but nothing addresses your unique movement patterns or goals. Individualized Shoulder Pain Treatment That Gets Results At Golden State Performance Physical Therapy, we don't believe in one-size-fits-all treatment. Dr. Maya Inozemtseva takes a holistic approach to shoulder pain—analyzing your movement patterns, lifestyle, and goals to create a personalized plan that addresses the root cause, not just the symptoms. With mobile PT services covering Ventura to Santa Barbara, you get expert care on your schedule, in your space. Expert manual therapy and corrective exercises tailored to your body and activity levelPrevent unnecessary surgery while maintaining high-level performanceConvenient mobile service—Dr. Maya comes to you, saving... --- Performance Physical Therapy in Ventura, CA Finally, healing therapy available to you within days of your call! At Golden State Performance Physical Therapy, we provide active individuals and athletes in Ventura one-on-one, evidence based care to promote a pain-free lifestyle. Our goal is to prevent unnecessary surgery while maintaining high level performance throughout the lifespan. BOOK NOW You're Active — But Pain Is Slowing You Down You train hard, you stay active, and you take care of your body. But now something's not right. You're dealing with pain that won't go away, and traditional options aren't giving you the results you need. You want to avoid surgery and get back to performing at your best. You're tired of one-size-fits-all treatment plans You've been to PT before and got generic exercises that didn't address your specific movement patterns or goals. No two bodies are the same, and your treatment shouldn't be either. You need personalized care designed specifically for you. You're worried surgery is your only option Your doctor is recommending surgery, but you want to explore every other option first. You need expert physical therapy that can help you avoid going under the knife while maintaining high-level performance in your sport or activity. Getting to appointments is a hassle that's slowing your progress Between work, training, and life, finding time for mid-day appointments is one more barrier to your recovery. You need convenient, effective care that fits your schedule — not the other way around. Expert Performance Physical Therapy Expert... --- Treatments --- Articles --- About Dr. Maya Inozemtseva meet your new physical therapist Dr. Maya Inozemtseva Hi! This is Dr. Maya Inozemtseva, PT, DPT, ATC and I am a California Licensed Physical Therapist. I received a Bachelor in Athletic Training and continued my education to receive a Doctor of Physical Therapy Degree at Boston University through the 6-Year Accelerated, Dual-Degree Program. While receiving my Graduate Degree, I actively worked as an Athletic Trainer with various sports and teams around the Greater Boston Area, including annual volunteering to provide care for the Boston Marathon. I remained in Boston for a few years after graduation, working primarily with active adults, runners, and strength & conditioning athletes. When COVID began and gyms closed, I had to pivot and began taking contracts across the US as a Travel Physical Therapist, which is how I ended up on the lovely California Central Coast! It didn't take long to fall in love with this area! ! It was here that I identified a shortage of Physical Therapists and decided to follow my dream of opening my own practice! Growing up, I participated in many sports but mainly Track & Field, leading to a variety of my own injuries and chronic low back pain. Throughout this time, I saw a wonderful PT who reshaped my view of pain and injury, rehabilitated me until I was (and still am! ) pain-free (though it is a lifestyle change! ). This quickly developed into the passion I have for Physical Therapy today. My personal... --- Sportsphysical therapyin Ventura, CA Read More scroll about us Individualized physical therapy. Welcome! At Golden State Performance Physical Therapy, we provide active individuals with effective care to promote pain-free lifestyles. Our goal is to prevent unnecessary surgery while maintaining high-level performance. More About Me Location: Ventura One-on-one, effective physical therapy for active individuals and athletes We are located inside of Gracie Barra at 3503A Arundell Cir. Ventura, CA.   Schedule a call and we would love to address any concerns you may have! Make an Appointment client reviews Maya was extremely professional in working with me and being a great PT--pushing me! I needed that! My neck/shoulder and all that feels so much better-reborn. My only regret is that I should've booked an appointment 6 weeks earlier! ! Brandon T. Desk Jockey Through all the deep tissue massage, manual work, corrective exercises, and emotional support from Maya, I feel awesome. You do great work and help people heal DRUG FREE :) Nathan S. Software Dev. Maya was great. She could sense how much my body could tolerate, and treated me accordingly. Her assessment of what I could handle was spot on throughout my therapy. She was insightful, encouraging, and I could not ask for a better professional to provide PT. MariaSales Rep. Maya did such a fabulous job, that I have friends that cannot tell which shoulder I had the operation on, since the flexibility in both shoulders is the same! My faith in Maya is such, that I have... --- --- ## Posts If you're a runner or athlete in Ventura dealing with pain, recovering from injury, or trying to break through a performance plateau, generic physical therapy won't cut it. Your body endures unique demands that require specialized care. The physical therapist you choose can make the difference between a full return to peak performance and a cycle of recurring injuries. Choosing the right physical therapist isn't just about convenience or insurance coverage. It's about finding a clinician who understands sport-specific movements, can identify the root cause of your dysfunction, and has the expertise to get you back to doing what you love at your highest level. Beyond Basic Rehab: Why Specialized Care Is Crucial for Athletes Understanding Your Athletic Needs Your body as an athlete operates differently than a sedentary individual's. The repetitive loading patterns of running, the explosive movements in CrossFit, or the quick directional changes in competitive sports create specific stress patterns and potential injury mechanisms that require specialized assessment and treatment. A physical therapist who primarily treats general orthopedic patients may not fully understand the biomechanical demands of your sport. They might clear you based on pain reduction and basic range of motion, but that doesn't mean you're ready to handle the forces of sprinting, jumping, or competing at high intensity. Sport-specific training loads, movement patterns, and performance goals require a different lens for evaluation and treatment. Generic approaches often address symptoms without uncovering underlying movement dysfunctions. You might feel better temporarily, but the fundamental issues that led... --- Ventura's active lifestyle is a gift, but what happens when pain, injury, or a performance plateau holds you back? You shouldn't have to settle for anything less than peak physical condition. Perhaps you've experienced generic physical therapy—short sessions, shared attention, and a feeling that your unique needs weren't fully understood. You deserve care that truly understands your active life. With many options available, how do you find a physical therapy clinic that stands out, especially if you're an athlete, a runner, or simply an active individual seeking a pain-free, high-performing lifestyle? It's about more than just convenience. It's about specialized expertise, personalized attention, and a commitment to your specific goals. Let's explore the criteria that define truly exceptional physical therapy in Ventura. The Importance of Specialized Expertise: Beyond Generic PT Not all physical therapy is created equal. Many clinics offer general services, but active individuals and athletes need more. The crucial difference between generic physical therapy and highly specialized care for specific needs like performance enhancement and running injury treatment can mean the difference between mediocre results and reaching your full potential. Why does this specialization matter so much? When your therapist deeply understands the biomechanics of running, the demands of athletic performance, and the unique injury patterns that come with an active lifestyle, they can provide accurate diagnosis, effective treatment plans, and help you achieve specific athletic or performance goals. This goes beyond simple pain reduction. Golden State Performance Physical Therapy focuses on these exact areas, ensuring tailored care... --- Welcome to your comprehensive guide to physical therapy in Ventura, CA. If you're an active individual, an athlete, or simply someone seeking lasting relief from pain and a return to optimal performance, you've come to the right place. At Golden State Performance Physical Therapy, located within Gracie Barra at 3503 Arundell Cir, Ventura, CA 93001, we understand the frustration of living with pain, struggling to recover from an injury, hitting performance plateaus, or simply feeling like your body isn't moving as it should. This guide will demystify modern physical therapy and showcase how our evidence-based approach empowers individuals like you to achieve lasting results and truly thrive. We are your dedicated partners in unlocking your body's full potential for strength, resilience, and independent movement. What is Physical Therapy, Really? Perhaps your idea of physical therapy involves lying on a table receiving passive treatments like heat packs, electrical stimulation, or generic massages. While these modalities can play a minor supportive role, modern physical therapy, particularly at Golden State Performance Physical Therapy, is a dynamic and active process. We move beyond outdated perceptions to offer a cutting-edge approach that addresses the root cause of your pain and dysfunction, rather than just masking symptoms. Our focus is on empowering you with the tools and knowledge to actively participate in your recovery and build sustainable health. Beyond Passive Treatments: The Power of Active Rehabilitation At Golden State Performance Physical Therapy, our core philosophy is centered on active rehabilitation. This means you are an engaged... --- Spinal Manipulations You’ve probably seen it: someone gets their neck or back “cracked” and walks away claiming they feel ten years younger. That audible pop? It’s not magic, it's called a spinal manipulation. As a physical therapist who works with active adults, I often get asked: “Should I be getting adjusted or having my back cracked? ” The answer depends — and it starts with understanding what spinal manipulation actually does (and doesn’t do). What Is a Spinal Manipulation? Spinal manipulation is a high-velocity, low-amplitude thrust applied to a specific joint — often in the spine — to improve mobility and decrease pain. What makes it effective isn’t the sound. The popping or cracking you hear is just gas being released from the joint — just like cracking your knuckles. Some joints make noise, some don’t. Either way, the benefit comes from the quick stretch to the surrounding tissues and receptors, not the pop itself. What It Doesn’t Do Let’s bust a myth:You’re not “putting a joint back in place. ”Nothing is getting realigned. Your spine isn’t “out of place” to begin with. The idea that something is “off” and needs to be snapped back into place is outdated and misleading. What’s actually happening is a short-term change in how your brain perceives that area — reduced threat, less guarding, and a temporary pain relief window. Why Would We Use It? Spinal manipulations can be effective when: You have recent onset pain in the neck, mid-back, or low back. There's... --- Debunking Myths About Flexibility for Runners and CrossFitters Stretching is one of the most commonly recommended tools in fitness. Athletes are often told to stretch to prevent injuries, improve performance, or reduce soreness. But how effective is it, really? As a physical therapist working with runners and CrossFit athletes, I help people move and train better based on current evidence—not outdated routines. Here’s what you should know about stretching and where it actually fits into a well-rounded training plan. 1. Stretching and Injury Prevention It’s widely believed that stretching before a workout helps prevent injuries. But the research tells a different story: stretching alone doesn’t significantly reduce injury risk. What does help prevent injury? Regular strength training, progressive loading, and appropriate warm-ups. These strategies do far more to prepare the body for training and reduce the likelihood of tissue overload than static stretching alone. Key takeaway:If injury prevention is your goal, focus on proper movement preparation and load management—not just stretching. 2. Stretching and Performance Stretching can influence performance—but not always in a positive way. Holding long static stretches (typically 60 seconds or more) right before exercise can temporarily decrease strength, power, and explosiveness. This is particularly relevant for activities like Olympic lifts, sprinting, or box jumps. In contrast, dynamic stretching—moving through ranges of motion in a controlled, active way—has been shown to help improve movement readiness and enhance performance without those downsides. Key takeaway:Avoid long static stretches before your workouts. Instead, use dynamic warm-ups that mimic the movements you’ll... --- Does Manual Therapy Really Fix You Manual therapy—hands-on techniques like soft tissue release, joint mobilizations, cupping, and scraping—is often used in physical therapy to help people feel and move better. But does it actually “fix” the problem? The short answer: manual therapy can provide short-term pain relief and improve mobility, but it isn’t a long-term solution on its own. Let’s explore what the science says about manual therapy and how it fits into a comprehensive rehab plan. What Is Manual Therapy? Manual therapy includes a variety of techniques where a physical therapist uses their hands (or tools) to treat the body. This may include: Soft tissue work (e. g. , massage, myofascial release, scraping) Joint mobilizations and gentle adjustments Cupping therapy to create suction on the skin These approaches are often used to reduce pain, improve range of motion, and help patients move more comfortably. Does Manual Therapy Work? Soft Tissue Techniques: Temporary Relief for Pain and Stiffness Systematic reviews have shown that soft tissue techniques can: Reduce pain in the short term Improve flexibility and range of motion in areas like the neck and shoulders These techniques work by calming the nervous system and temporarily reducing muscle tension. However, these effects are not permanent unless they’re followed by exercises to strengthen and retrain the body. Cupping and Scraping: A Reset for the Nervous System Cupping and scraping tools don’t “break up scar tissue” as often claimed. Instead, research shows they: Alter how the brain perceives pain Increase local blood... --- Why Focusing on Function When you’re dealing with pain, it’s easy to feel like your whole life revolves around it. Every little twinge or flare-up can feel like a setback, and you might find yourself wondering, “Am I even getting better? ” Here’s the thing: pain is only one part of the picture. If we make it our only measure of progress, we’re missing out on all the amazing gains your body is making in the background. In fact, some of the best indicators of progress in physical therapy aren’t about pain at all—they’re about function. Let’s break that down. Why Function Matters More Than Pain Pain can be unpredictable. It doesn’t always perfectly match up with what’s happening in your body. Modern pain science tells us that pain is influenced not just by tissue damage, but also by your nervous system, stress levels, sleep, emotions, and even your beliefs about movement. So if you’re only tracking pain, you’re giving all the power to something that can fluctuate for lots of reasons outside your control. That’s frustrating and discouraging. Instead, think about this: Can you deadlift 10lb heavier without increased pain? Are you able to squat with improved form and depth? Can you walk half of a mile further prior to experiencing discomfort? Are your flare-ups happening less often or lasting for a shorter time? These are HUGE wins—even if pain is still hanging around a little. They mean your body is getting stronger, more resilient, and better equipped to... --- Strength Training for Runners Strength training often takes a backseat in a runner’s training plan, but it shouldn’t. Incorporating targeted strength exercises into your routine can improve your running performance, enhance efficiency, and significantly reduce the risk of injury. Here’s why strength training is crucial for runners and how to get started. 1. Why Strength Training Matters for Runners Running is a repetitive, high-impact activity that stresses the same muscle groups over and over. Over time, this can lead to imbalances, fatigue, and injuries. Strength training provides several benefits: Injury Prevention: Strengthening muscles, tendons, and ligaments improves their resilience to repetitive stress, reducing the likelihood of common running injuries like shin splints, IT band syndrome, and runner’s knee. Improved Running Economy: Stronger muscles require less energy to produce the same amount of force, meaning you can run faster or longer with less effort. Better Posture and Form: Core and hip strength help maintain proper running mechanics, particularly during long runs or races. 2. Key Muscle Groups for Runners To optimize performance and reduce injuries, runners should focus on these key areas: Core: A strong core stabilizes your pelvis and spine, preventing excess movement that can lead to inefficiencies or injuries. Hips and Glutes: These muscles power your stride and help maintain alignment, reducing the risk of knee and IT band issues. Calves: Strengthening the calves improves push-off power and helps absorb the impact of landing. Hamstrings and Quads: Balance between these muscle groups is essential for proper knee function and... --- Preventing Shoulder Injuries in CrossFit CrossFit workouts are designed to push you to your limits with high-intensity, functional movements. However, the demanding nature of exercises like overhead presses, snatches, and pull-ups can sometimes place extra stress on the shoulders. As a physical therapist who works with strength athletes and CrossFitters, I’ve seen how proper care and preparation can make all the difference. Here are some tips to help you protect your shoulders and maintain optimal performance. 1. Warm Up Thoroughly Starting your workout with a good warm-up increases blood flow, improves mobility, and prepares your muscles for intense activity. For shoulders, focus on: Dynamic stretches: Arm circles, cross-body swings, and shoulder rolls. Activation exercises: Resistance band pull-aparts, face pulls, and scapular push-ups. 2. Improve Shoulder Mobility Optimal mobility allows for proper form during overhead movements. Address tightness in the shoulders, thoracic spine, and lats with these techniques: Foam rolling the upper back and lats. Stretching exercises like the doorway pec stretch and child’s pose with a side stretch. Using tools like resistance bands for distraction techniques to open up the joint capsule. 3. Strengthen Supporting Muscles Balanced muscle development is key to shoulder stability. Strengthen the smaller, often neglected muscles that support the shoulder joint: Rotator cuff exercises: External and internal rotations with a resistance band or light weights. Scapular stabilizers: Serratus anterior push-ups, Y-T-W-L drills, and scapular wall slides. Posterior chain: Rows and rear delt flys to counterbalance pushing exercises. 4. Perfect Your Technique Proper form ensures efficient movement... --- Physical Therapist for CrossFit Pain or Discomfort As a CrossFit athlete, you’re no stranger to pushing your limits. The rigorous training, heavy lifting, and high-intensity movements that define CrossFit can be incredibly rewarding—but they can also take a toll on your body. While some soreness is a natural part of progress, it’s essential to understand when pain or discomfort may require the attention of a physical therapist. Here are some key signs to watch for and how a concierge physical therapist can help you stay strong and injury-free. 1. Persistent Pain That Doesn’t Improve with Rest It’s normal to feel muscle soreness after an intense workout, but if the pain persists for more than a few days or worsens over time, it could indicate an injury. Issues like tendonitis, muscle strains, or joint problems often require professional intervention to prevent them from becoming chronic conditions. A physical therapist can assess your pain and create a personalized plan to help you recover quickly and safely. 2. Sharp, Sudden Pain During a Movement Experiencing sharp or shooting pain during a lift, squat, or other movement is a red flag. This type of pain often signals an acute injury, such as a ligament sprain, muscle tear, or joint issue. Ignoring it and continuing to train can exacerbate the injury. A PT can provide immediate guidance on how to modify your training, reduce pain, and promote healing. 3. Limited Range of Motion If you notice difficulty in performing basic movements—like squatting to depth, overhead... --- Common Injuries for Runners & HOW PT CAN HELP Running is an excellent way to stay fit, reduce stress, and enjoy the great outdoors, but it can sometimes lead to injuries if proper precautions aren’t taken. As a Doctor of Physical Therapy, I’ve worked with many runners to address injuries and improve performance. Whether you’re a seasoned marathoner or a beginner hitting the pavement for the first time, understanding the common injuries and how to prevent them is crucial for maintaining a healthy, pain-free running routine. Here are the five most common injuries runners face and practical tips to avoid them. 1. Runner’s Knee (Patellofemoral Pain Syndrome)Symptoms: Pain around or behind the kneecap, especially when running downhill, climbing stairs, or sitting for extended periods. Prevention Tips:Strength Training: Focus on strengthening your quadriceps, hamstrings, and glutes to improve knee stability. Proper Shoes: Invest in running shoes, have a running analysis performed by a PT in order to choose the proper shoe for your specific foot. Form Check: Avoid overstriding. Cross-Training: Incorporate low-impact activities like swimming or cycling to reduce stress on the knees while building resilience. 2. Shin Splints (Medial Tibial Stress Syndrome)Symptoms: Pain and tenderness along the inner side of the shinbone. Prevention Tips:Gradual Progression: Increase mileage slowly to avoid overloading your shins. Try to keep mileage increases to less than 10% per week. Supportive Shoes: Replace worn-out shoes. Shoes should be replaced every 500 miles or about 6 months of consecutive running. Strengthen Your Lower Leg Muscles: Perform calf... --- 6 Simple Recovery Methods After Training Here's a look at several excellent muscle recovery techniques that are designed to minimize the amount of downtime required post workout. Note that they are all simple and commonly overlooked! If you are ignoring these methods prior to choosing "fancier" recovery methods such as cryotherapy, cupping, etc. then you are missing out from a major part of healing. Sleep 8+ Hours Sleep is considered the foundation behind all recovery due to it's importance for athletic performance and wellbeing. In fact, sleep deprivation has been shown to have significant negative effects on mood, metabolism, performance, immune and cognitive function. It is important to consider sleep hygiene (turning off electronics 1-2 hours before bedtime, regulating anxiety through meditation or mindfulness, limit afternoon caffeine intake, avoid late naps in the day, establish a consistent sleep/wake pattern ) in order to maximize the benefit. People who intensely exercise need more rest and time to recover than the average person! Eat Plenty of Food Promoting a healthy diet allows your body to have the proper fuel and nutrients to keep on going. You can find a lot of advice online to on what to eat post workout- which can get confusing! To keep it simple, research shows that 20-40 grams of protein post workout is enough to maximize muscle growth, though this is dependent on gender and sport! Apart from protein, having an overall balanced diet can ensure you don't develop any nutrient deficiencies that could impair your muscle's... --- Selective Functional Movement Assessment SFMA stands for Selective Functional Movement Assessment, which is a movement diagnostic system for individuals who are in pain. A SFMA certified clinician is trained to assess an individual for stability, and/or motor control dysfunction as well as mobility dysfunction. The goal of SFMA is to find the cause of pain, not just the source, by systematically breaking down movement patterns in a structured, repeatable assessment. Let's say you wake up one morning to shooting left arm pain. The immediate course of action is to head to the hospital to check out your heart, not your arm. Despite the pain being located in the arm, it is a symptom of an underlying issue elsewhere in the body. Similarly, SFMA focuses on an analysis of movement in order to find the real cause behind pain, not just the source. This concept is called regional interdependence- how seemingly unrelated problems are driving dysfunctional movement or even pain. By having a structured assessment through which we can break down movement patterns, this allows us to build an individualized plan of care to fix motor control, stability, or mobility dysfunctions. After 2-4 weeks of treatment, we return to repeat the SFMA as a way to objectively observe improvement to adjust treatment as necessary. If you are in pain and interested in having a SFMA screening, don't hesitate to reach out today! --- How will a running analysis help you become a better runner? A running analysis involves using a slow motion camera to record your running stride. This video is then analyzed to observe cadence, alignment, and heel strike among other things. Using a slow motion camera allows us to notice subtle changes that may not be noticeable to the naked eye. We will then make adjustments to the gait pattern, leading to improved running form, efficacy, and decreasing pain if it exists. We will also complete a full Physical Therapy Evaluation and discuss running shoes, diet, and running schedule. These are all important factors to consider for your running including reducing the risk of future injury. Corrective exercises and strengthening will be prescribed for you to complete on your own outside of treatment. After a few weeks, the running analysis will be retaken in order to observe whether changes have occurred (though you will likely feel it before then! ) --- Importance of Corrective Exercise in Physical Therapy Treatment Corrective exercise is an important- if not the most important- part of Physical Therapy treatment. We are aware everyone hopes for an hour long massage during Physical Therapy treatment! While manual therapy certainly plays a large factor in feeling better, is it actually the corrective exercises that are performed afterwards that solidify progress and healing. Everyone has a true cause to their pain, not just a source. Corrective exercise aims to change the underlying movement patterns, muscular strength, mobility deficits that could all be contributing to pain. It is crucial that these exercises are performed consistently and independently at home or at your gym. Your Physical Therapist may only see you once or twice a week, which is not a sufficient amount of time to perform the required work behind significant changes in your body. Furthermore, these exercises will often have to be gradually progressed- meaning higher repetitions, a change in tempo, or heavier weights depending on the goal, which slowly introduces more stress on tissues and allows them to adapt in order to withstand higher amounts of load in the future (aka you will be able to do more without pain! ). This is not just busy work. We aim to make all of our prescribed corrective exercise goal-driven, effective, and gradually progressed in order for you to notice significant improvement in function! --- DEEP TISSUE MASSAGE Deep tissue massage is a type of massage therapy that uses deep pressure and slower strokes in order to target the inner layer of your muscles and connective tissues.   Deep tissue massage offers both physical and psychological benefits. Unlike other massage techniques that are used to promote relaxation, this is used for muscular pain, sports injuries, stiffness, or range of motion deficits, however, it can help you relax and unwind too! There is absolutely a time and place for deep tissue massage, but the problem is that everyone has a different idea of what this means. It is crucial for there to be open communication between the patient and Physical Therapist regrading pressure and what to expect. Is Deep Tissue Massage always painful? No! Bottom line, deep tissue massage should never hurt if you don't want it to, however, there are some techniques that may cause discomfort and soreness post treatment.   Deep tissue massage is useful for those recovering from an injury, experiencing postural stress, or chronic pain. It commonly provides immediate relief and improvement of symptoms directly following treatment. This provides a period of time where corrective exercise can then be introduced in order to make significant, lasting effects and improvement of pain, strength, and mobility! If you are interested in this treatment, please reach out today! --- IASTM IASTM stands for Instrument Assisted Soft Tissue Mobilization. This is a set of tools that we use to change the sensory input and mobility along the skin and is a common treatment for myofascial pain. IASTM is applied using specifically designed instruments to provide a mobilizing effect to soft tissue to decrease pain, improve range of motion, and function. It is frequently used on scar tissue after surgery in order to improve the look of the scar, as well as decrease adhesions. When applied correctly, IASTM is used to introduce controlled microtrauma to the soft tissues treated and initiate a local inflammatory response, which is thought to simulate connective tissue remodeling by the breaking down of scar tissue, along with the introduction of repair and remodeling of collagen. This has been supported in laboratory studies on ligament healing in rat models, demonstrating an improvement in ligament strength and stiffness as compared to the non-affected, controlled side. Some common conditions that can be treated with IASTM are Achilles Tendinitis, IT Band Syndrome, plantar fasciitis, rotator cuff injuries, and other tendinopathies.   What to expect with treatment? Expect a little bit of discomfort, soreness or bruising to the area, however, this passes quickly and can often be alleviated with gentle movement or icing. Exercise is important after treatment with IASTM to introduce gradual loading on tissues and support the healing process. Reach out today if you think you could benefit from IASTM! --- Kinesio Taping Kinesio Tape is a flexible tape that is placed on your body in specific directions and used to facilitate motion and inhibit pain. Kinesiology was first developed by a chiropractor, Dr. Kenso Kase, in the 1970's who found that harnessing the interface between the skin and muscles provided pain relief for his patients. While we no longer believe that this is the case, many theories exist as to why kinesio tape works. The current major theory is that it is thought to affect proprioception, the sense through which we perceive the position and movement of our body. This changes the input of messaging to the brain, leading to different output of messages to your joints, muscles, and skin. Kinesio tape is also thought to inhibit the pain pathways. Though not a "forever" solution, the use of kinesio tape opens a window of time where pain is improved, allowing you to complete corrective strengthening exercises that were otherwise painful to make long term, lasting changes on pain. Hit "Book Now" below and mention kinesio tape in the form to let us know you're interested in us using this treatment! --- Return to Sport When an injury has kept you out of sports for a prolonged time, it is important to perform return to sport testing in order to confirm the safety of resuming sporting activities. What return to sport testing measures: The ability to equalize ground reactions forces between extremities Confidence with complicated movements and speed Endurance between extremities Demonstration of safe biomechanics Soft athletic landings So how do you know when you are ready? ? In order for you to safely return to sport, you must first demonstrate equal strength between extremities, a normal running pattern, no hesitation or compensatory strategies with agility drills, and tolerance for loading. There are various tests to measure this and it is important to rehabilitate until at least 70% of norms prior to initiating a return to sport protocol. --- Post Op Rehab Physical Therapy You've had your surgery and want to return back to your usual activities, however your body tells you, "Not so fast! " It takes some time to recover after surgery, which is why it is important to receive Physical Therapy to return to prior level of function. How rehabilitation helps you recover:Regain full range of motion in the affected areaImprove muscular strengthRegain stability and balanceReduce pain and teach pain management strategiesTeach you to perform activities of daily living such as dressing, showering, walkingReturn to sport It is important to understand that rehabilitation is a long process. Although surgery is performed in a few hours, post-op rehabilitation often takes months, potentially a full year for return to sport. This is why it is important that the patient is committed to the whole process. We will assist you in progressive rehabilitation, meaning that the workload will safely increase following surgical protocol until full recovery is met. If know you will be having surgery, reach out today and let's set up a plan! --- ---