Onward Physical Therapy Blog

Since your initial injury, your mind is flooded with thoughts of getting back to your gym full speed. You’ve been longing for the day post-op to finally start Rx’ing workouts again. But yet you’re stuck drowning in anxiety from what you can and can’t do. Returning to snatches, kipping pull-ups, toes to bar, and muscle ups is a daunting challenge...

Increased running mileage have you feeling like you’ve got to constantly stretch your calves? Maybe you’re in need of some targeted strengthening for these muscles instead! We rely heavily on our calf muscles to propel us while running, yet with many of our runners dealing with Achilles or other pain, we find they’ve rarely (if ever) focused on training these...

With the great weather lately, it’s no surprise we’re seeing more and more runners out working on building their mileage! Many of the common faults we see during our in-depth running form analysis relate back to a lack of lateral hip strength (the muscles on the side of your hips). These running faults not only rob your performance but tend...

Ending your hectic workday with a long run can be the best way to destress. Consistency of training is important no matter what your current running goals. The worst way to sideline your progress is a training injury. It’s no surprise this is a hindrance to your performance. We’ve outlined five keys to healthy running. We believe these are vital...

Finding a good sports physical therapist is key to rehabbing an injury and getting back to the sport you love. With the right rehab team and plan in place, we can reduce the risk of re-injury. In addition, we can work on strength & mobility limitations, which can drastically improve performance specific to your individual sport. At Onward, we specialize...

Huge shifts have happened in the running world in recent years. Contrary to traditional beliefs, we now know how important strength training is for running performance. The problem is that most runners don’t perform challenging enough strength work to get anything out of their cross-training. They do squats, lunges, etc., but never progress the weight with these exercises. Instead, they...

Your upper back, or thoracic spine, mobility is incredibly important for athletic performance and rehabilitating from injuries to your low back, shoulders, and neck. When stiff, it can put extra stress on each of these areas so mobilizing these joints can be very important. Our Favorite Thoracic Spine Mobility Exercises. Foam Roller Thoracic Spine Extensions Up first is foam roller...

Snap! You felt a pop, your knee give out, and a bolt of pain. A trip to the doctor’s office and some medical imaging confirms your fears…you have an ACL tear. So now what? Surgery and a long (9+ month) rehab process? Surprisingly, many people will make a full and complete ACL recovery without surgery! Are you a candidate to...