Most of your stress does not come from the situation itself. It comes from your refusal to accept what you cannot control.

In this episode, Dr. Andrew Fix sharpens the distinction between inputs and outcomes. You can prepare, act with integrity, and make thoughtful decisions. You cannot dictate how the market responds, how other people choose, or how circumstances unfold. Stress escalates when we pour energy into results that were never ours to command. A simple filter brings clarity: Is this within my control, within someone else’s control, or outside of anyone’s control? If it is not fully yours, the work becomes managing your response instead of chasing certainty.

Another thread runs through the conversation. Many of the things that spike our stress are inconveniences rather than true crises. Discomfort feels urgent. Uncertainty feels personal. Yet most of it is temporary and survivable. When you tolerate inconvenience and redirect your focus toward what you can control, resilience strengthens. Control the inputs. Release the outcome.

Quotes

• “We don’t control outcomes. We control inputs.” (04:03 | Dr. Andrew Fix)
• “What’s really hard is to remove yourself from that outcome and be what we call agnostic to it.” (04:46 | Dr. Andrew Fix)
• “What’s the best case scenario? What’s the worst case scenario? And is that worst case scenario actually that bad or is it just an inconvenience?” (05:23 | Dr. Andrew Fix)
• “If it’s not something that is completely and utterly within your control, then we have to figure out a way to let the stress level drop on that particular thing because you can’t control the outcome.” (13:31 | Dr. Andrew Fix)
• “You can only control how you treat the other person, how you show up and how you set yourself up for success every day.” (13:47 | Dr. Andrew Fix)

Links

SideKick Tool

Movemate: Award-Winning Active Standing Board

15% off Promo Code: DRA15

RAD Roller

Revogreen

HYDRAGUN 

Athletic Brewing

20% off: ANDREWF20

Connect with Physio Room:

Visit the Physio Room Website

Follow Physio Room on Instagram

Follow Physio Room on Facebook

Andrew’s Personal Instagram

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Podcast production and show notes provided by HiveCast.fm

The post 213. What’s Actually in Your Control? appeared first on Physio Room.

Most people try to be more present by forcing focus when the real leverage comes from how you transition between moments rather than what you do inside them.

In this episode, Dr. Andrew Fix reframes presence as a skill built through transitions rather than effort alone. When work spills into home or one conversation runs straight into the next, stress builds quietly and attention thins out. The issue is rarely motivation. It is the absence of buffer time that allows the mind to reset before moving forward.

Dr. Fix makes the case for protecting small pauses that most people rush past. A minute in the car before walking inside. A breath before responding instead of reacting. A short buffer between meetings that creates space to listen rather than solve. These moments close one chapter before the next begins. What changes when you stop carrying mental residue from task to task? How might your relationships shift if you gave presence priority over speed? The message is simple and grounded. Transitions deserve intention because they shape how you show up everywhere else.

Quotes

• “What I want to encourage you guys to do is to not take for granted how powerful even just a small but really intentional period of time can be to transition from one activity to the next.” (03:28 | Dr. Andrew Fix)
• “People need you to listen to them. People need you to hear what they’re saying and listen, not just to respond, but listen to hear them and listen to understand what they’re trying to say.” (05:20 | Dr. Andrew Fix)
• “Just pause for a beat before you respond to them. Just pause, that could be one breath, that could be two breaths.” (05:39 | Dr. Andrew Fix)
• “We need to protect that transition time. Because although it is short, it is extremely valuable. It is worth its weight in gold.” (08:00 | Dr. Andrew Fix)
• “Come along with me on this practice journey and take just 30 to 60 seconds when you go from one activity to the next.” (09:04 | Dr. Andrew Fix)

Links

SideKick Tool

Movemate: Award-Winning Active Standing Board

15% off Promo Code: DRA15

RAD Roller

Revogreen

HYDRAGUN 

Athletic Brewing

20% off: ANDREWF20

Connect with Physio Room:

Visit the Physio Room Website

Follow Physio Room on Instagram

Follow Physio Room on Facebook

Andrew’s Personal Instagram

Andrew’s Personal Facebook

Podcast production and show notes provided by HiveCast.fm

The post 211. The Big Impact of Small Transitions appeared first on Physio Room.

Deadlifts often get a bad rap—frequently blamed for causing low back pain or injury. But here’s the truth: when taught and loaded appropriately, the deadlift is one of the most essential movements for building a strong, healthy, and resilient back.

Why Deadlifts Matter

Deadlifts train the hip hinge—a fundamental movement pattern used every day. From picking up groceries to lifting a child, we’re constantly hinging. However, many people lose this pattern due to sedentary habits, poor movement awareness, or fear of bending under load. Over time, that loss leads to back pain, poor tissue tolerance, and early fatigue.

Training the hinge through deadlifts improves:

• Hinge tolerance for daily life—lifting without strain or hesitation.
• Bone density and strength, especially in the spine, hips, and pelvis.
• Postural resilience—the ability to maintain integrity under stress, reducing fatigue and breakdown during long days or demanding tasks.
• Tissue adaptation—ligaments, tendons, and discs respond positively to progressive loading, becoming stronger and more robust.

Common Deadlift Variations

Each variation has a role, depending on goals, injury history, and movement limitations:

• Conventional Deadlift: Targets glutes, hamstrings, and spinal extensors. Great for overall strength and posterior chain development.
• Sumo Deadlift: Wider stance and upright torso reduce shear force on the spine—helpful for those with mobility restrictions or low back sensitivity.
• Trap Bar Deadlift: Neutral grip and centered load make it beginner-friendly and excellent for athletes and older adults.
• Romanian Deadlift (RDL): Focuses on eccentric hamstring loading and hinge control—perfect for improving mobility and endurance.
• Single-Leg RDL: Challenges balance, pelvic control, and glute engagement. Great for runners, lifters, and anyone addressing asymmetries.

Bottom Line

Avoiding deadlifts because of fear does more harm than good. The key is smart progression, sound technique, and individualized loading. When we train the back to do its job, we build a body capable of handling real life—one rep at a time.

Deadlift to live better, not just to lift heavier.

Written by Dr. Ryan Stakowiak- PT| Physio Room

The post Lift Strong, Live Strong: Deadlifts for a Resilient Back appeared first on Physio Room.

If you’ve ever been told “everything looks normal” on your blood work—yet you know something feels off—you’re not alone.

Symptoms like fatigue, bloating, brain fog, mood swings, and trouble sleeping are incredibly common, yet they’re often brushed off or dismissed when conventional lab work comes back within the standard “normal” ranges. But what if normal isn’t the same as optimal?

The truth is, standard labs are designed to detect disease—not dysfunction. And that’s a big problem for anyone trying to feel their best. This is where functional testing offers a major advantage: by identifying subtle imbalances long before they become chronic issues.

Normal vs. Optimal: Why the Lab Range Matters

Traditional lab tests use clinical reference ranges based on the average population, which includes both healthy and unhealthy individuals. So, when your results fall within this “normal” range, it doesn’t necessarily mean you’re thriving—it just means you’re not yet sick enough to be diagnosed.

In functional nutrition, we use optimal ranges—tighter, more precise markers that reflect what’s ideal for wellness. This lets us catch imbalances early—before they become chronic issues.

Symptoms That Often Get Overlooked

If your labs are “normal,” but you’re still dealing with any of these symptoms, something deeper may be going on:

• Fatigue or energy crashes
• Brain fog or poor focus
• Bloating, constipation, or other digestive issues
• Acne, eczema, or other skin issues
• Headaches or migraines
• Food sensitivities
  

Functional Tests That Help You Get to the Root Cause

Instead of guessing, functional testing allows us to dig deeper and work smarter. Here are three powerful tools I use with clients:

Comprehensive Blood Panel (Functional Lens)
We take a broader view of your standard blood work—looking at inflammation, nutrient status, blood sugar, thyroid, and liver function through optimal ranges. This gives us early insights that traditional labs often miss.

GI-MAP (Stool Test)
Your gut is the foundation of your health. The GI-MAP checks for bacterial imbalances, parasites, yeast, inflammation, and digestion markers. It’s especially helpful for chronic bloating, IBS symptoms, or skin issues.

MRT Food Sensitivity Test
Unlike basic food allergy tests, MRT identifies delayed immune responses that can cause bloating, headaches, fatigue, and skin flare-ups. It helps pinpoint which foods may be quietly fueling inflammation in your body.

You Deserve Real Answers

If you’ve been told “everything’s normal,” but you know your body is trying to tell you something—it’s time for a different approach.

Book a nutrition consultation to learn more!

Written by Mandy Towns – CST| Physio Room

The post When ‘Normal’ Isn’t Healthy: What Your Labs Might Be Missing appeared first on Physio Room.

Have you ever felt like something’s “off” in your body, only to be told your labs look normal? You’re not alone. Many people spend years chasing symptoms, trying new diets, and Googling solutions, only to feel stuck in a cycle of temporary fixes. This is where holistic nutrition comes in—and why it could be the missing link in your wellness journey.

Unlike traditional approaches that often focus on symptoms in isolation, holistic nutrition looks at the whole person — your body, mind, lifestyle, and environment — to get to the root of your health concerns. It’s about healing from the inside out.

So, What Is Holistic Nutrition?

At its core, holistic nutrition is a whole-body approach to wellness. It goes beyond counting calories or tracking macros. Instead, it sees food as one important part of a much bigger picture that includes:

• Digestion and gut health

• Stress levels and stress management

• Sleep quality

• Hormonal balance

• Movement and mindset

• Environmental factors (like toxin exposure)

In holistic nutrition, symptoms serve as valuable clues that help identify underlying imbalances within the body.

Why the “One-Size-Fits-All” Model Doesn’t Work

Most diets and wellness protocols treat everyone the same — but your body, history, and needs are entirely unique.

A holistic approach goes deeper. It asks:

• What’s causing your cravings, rather than just teaching you how to resist them.

• Why your energy crashes mid-day, instead of blaming it on a lack of motivation.

• What’s behind your bloating or breakouts, instead of covering them up with products or prescriptions.

It’s not just about tweaking your diet — it’s about understanding what’s happening inside your body as a whole system, and using functional tools to remove the guesswork.

Who Is Holistic Nutrition For?
Holistic nutrition may be exactly what you’ve been searching for if you’re dealing with:

• Chronic fatigue

• Digestive issues like bloating, constipation, or food sensitivities

• Hormonal imbalances

• Brain fog or mood swings

• Stubborn weight that won’t budge

Getting to the Root Cause

This is where functional testing comes in — targeted lab work that reveals what’s happening beneath the surface. But before any testing, we focus on the foundations: personalized nutrition, supportive lifestyle shifts, and learning to understand your body’s signals.

Your Wellness Journey Starts Here

Healing doesn’t have to feel confusing, isolating, or overwhelming. With holistic nutrition, you’ll have a partner who truly listens, helps connect the dots, and equips you with real tools to support long-term wellness.

Written by Mandy Towns – CST| Physio Room

The post Unlock Your Health: The Power of Holistic Nutrition appeared first on Physio Room.

One of the most effective systems that incorporates fatigue management, progressive overload, and autoregulation is The Juggernaut Method by Chad Wesley Smith. This 16-week system provides a structured, science-backed periodization model for lifters aiming to improve their squat, bench press, deadlift, and overhead press. It’s one of my personal favorite programming frameworks (both as a clinician and lifter) because I’ve seen firsthand how effective it is in building strength while minimizing injury risk.

The 4 Phases of Juggernaut (Each ~4 Weeks Long)

1. 10s Phase – Training in the 10+ rep range. Focuses on hypertrophy, building a muscular base, and preparing connective tissue for heavier loads. (2-3 reps in reserve)

2. 8s Phase – Slightly heavier, moderate volume. This is the bridge between hypertrophy and strength.

3. 5s Phase – Now in the strength zone. Reps drop, intensity rises.

4. 3s Phase – Peak strength development. Low reps, high intensity, preparing for testing or competition.

Each phase includes:

• Accumulation Week – Higher volume, moderate intensity. (2-3 reps in reserve)

• Intensification Week – Lower volume, higher intensity. (1-2 reps in reserve)

• Realization Week – Push for new rep maxes based on autoregulated weights. (max effort)

• Deload Week – Controlled recovery to dissipate fatigue.

Why It Works: Built-In Injury Prevention

1. Fatigue Management

Each phase and week within the Juggernaut Method accounts for rising and falling fatigue, allowing the body to recover. Regular deloads and logical progression reduce the chance of overuse injuries.

2. Autoregulation

Instead of using rigid percentages, Juggernaut often adjusts load based on reps in reserve (RIR) or actual performance that day. This means lifters push when they’re fresh and back off when recovery isn’t optimal — a huge win for joint and tendon health.

3. Progressive Overload

The method is built around hitting new repetition maxes, not just 1RMs. This allows for long-term strength gains without maximal strain every week. Overload is progressive, not abrupt which is key for tissue adaptation and injury prevention.

How It Applies to Weightlifters and Powerlifters

• Powerlifters can program Juggernaut phases for their big three: squat, bench press, and deadlift. The higher-rep phases help build muscle and resilience; the lower-rep phases peak their strength effectively without burnout.

• Weightlifters (Olympic lifting) benefit during off-season cycles or general strength blocks. While the Olympic lifts themselves are highly technical and often trained differently, the Juggernaut structure is excellent for building general strength and capacity in squats, presses, and pulls — the foundation of Olympic lifting performance.
  

Final Thoughts: Train Smart to Train Long

Injury prevention isn’t about training less. It’s about training smarter. Programs like the Juggernaut Method offer a roadmap that blends performance and longevity. As a physical therapist, I’ve seen firsthand how intelligent programming not only boosts numbers on the platform but keeps lifters doing what they love for years.

Need Help Applying This to Your Training?

At Physio Room, we specialize in helping strength athletes integrate performance-based rehab and injury prevention into their training. If you’re struggling to implement proper periodization, manage fatigue, or navigate around nagging injuries, I can help.

Schedule a session with me today — we’ll work together to clarify your programming, address any movement limitations, and build a sustainable plan to help you lift pain-free and hit new PRs.

Written by Dr. Seth Hagan – PT, DPT, OCS| Physio Room

The post The Juggernaut Method: A Smarter Approach to Strength appeared first on Physio Room.

The off-season is a critical time for injury prevention in youth soccer. From a physical therapy perspective, this period allows athletes to improve strength, mobility, and neuromuscular control—key components in avoiding common injuries such as ACL tears, ankle sprains, and hamstring strains.

One of the most effective tools for injury prevention is the FIFA 11+ program. Developed by FIFA’s Medical Assessment and Research Centre (F-MARC), it focuses on dynamic warm-ups, core and lower extremity strength, balance, and plyometrics. These elements align directly with physical therapy goals for joint stability, proper biomechanics, and safe movement patterns.

Off-Season Application

While the FIFA 11+ is typically used as a warm-up, its components can be expanded during the off-season to build foundational strength and movement efficiency. Off-season training should include:

• Progressive strength work: Bodyweight squats, lunges, and Nordic hamstring curls to support knee and hip stability.
• Balance and proprioception: Single-leg stance drills and dynamic balance work to improve joint control.
• Plyometrics and agility: Controlled jumping, landing, and directional change drills to reduce injury risk during high-speed play.
• Mobility and flexibility: Targeted stretching to correct movement restrictions and optimize biomechanics.

Clinical Example

A 14-year-old midfielder with recurrent knee pain began a structured off-season program based on FIFA 11+. Over 8 weeks, she progressed through core strengthening, single-leg balance training, and agility drills. By preseason, her pain had resolved, her movement quality improved, and she completed the competitive season without injury.

Evidence-Based Results

A landmark study by Soligard et al. (2008), published in the British Journal of Sports Medicine, showed that teams using the FIFA 11+ experienced a 35% reduction in overall injuries and a 50% reduction in serious injuries among youth female soccer players. These findings support its effectiveness when used consistently.

Conclusion

Off-season strength and conditioning, guided by physical therapy principles and structured around the FIFA 11+ program, is a proven and practical way to reduce injury risk in youth soccer. It builds resilient, well-prepared athletes—ready to perform safely and confidently when the season begins.

Written by Jack Butler – PTA, Strength Coach| Physio Room

The post Off-Season Injury Prevention in Youth Soccer appeared first on Physio Room.

There is a pharmacy down the street that offers three pills–a red pill, a blue pill, and a green pill.

A Red Pill for Energy, Strength, and Vitality

Now, imagine if you could take a pill that boosts your energy, increases strength, and helps you stay vibrant as you age. This red pill would fuel your body, fight fatigue, and give you the stamina to live life to the fullest.

A Blue Pill for Mental Clarity and Focus

What if there was a pill that sharpened your mind and improved focus as you got older? This blue pill would boost your brain health, enhance clarity, and help you stay mentally sharp and focused throughout the day.

A Green Pill for Flexibility and Mobility

Over time, as we age, stiff joints and limited movement can slow us down. Ideally, the green pill would help you maintain or regain flexibility, ensuring you stay agile and active—whether it’s walking, gardening, or playing with your kids—or even grandkids!

The Science Behind the Pills

While this pharmacy does not exist, the science behind the three colorful pills certainly does! The chemical effects of muscle contraction begin immediately once you start exercising.

Chemical Processes:

• The Red Pill: Strength training prompts your muscles to release myokines, such as interleukin-6, which help promote muscle growth and boost energy.
• The Blue Pill: Strength training triggers the release of endorphins, which improve mood, and cytokines, which enhance brain function and clarity.
• The Green Pill: Muscle activity stimulates the production of synovial fluid and growth factors that support joint flexibility, reduce stiffness, and improve mobility.

This Pharmacy Is Available to You

The good news: you don’t need to stand in line at the pharmacy to pick up these magical pills. They’re already available to you!

All you need to do is work your muscles. With consistent, guided movement that targets strength, flexibility, and mobility, you can start to experience the benefits of these “red, blue, and green pills.” Best of all, there’s no need for prescriptions, waiting in line, or complicated treatments—just intentional movement with powerful results.

That’s why at Physio Room, we offer a class specifically designed for individuals 55 and older. In this supportive setting, the class offers the ideal environment to begin your life-changing journey. It’s designed to help you unlock more energy, mental clarity, and mobility through exercise that is safe, effective, and enjoyable.

Ready for a Stronger, More Vibrant You?

Strength training isn’t just for bodybuilders or athletes—it’s for anyone who wants to feel better, move better, and live better. With that in mind, stepping into a structured and supportive environment can make all the difference. There,you can experience the benefits of the “red, blue, and green pills” through strength training—ultimately helping you build resilience, improve longevity, and enhance your overall quality of life.

So, are you ready to take the first step toward a stronger, more vibrant you? Join us today and see how simple, yet powerful, it is to take control of your health and well-being!

Written by Dr. Nate Henry – PT, DPT, DSc, OCS & SCS, CSCS| Physio Room

The post The Pharmacy of Three Pills appeared first on Physio Room.

“If nothing changes, nothing changes. If you keep doing what you’re doing, you’re going to keep getting what you’re getting.” – Courtney C. Stevens

The Gist: 

Knee pain from cycling often stems from repetitive movement patterns that become ingrained over time. As we age, these compensations—developed with each pedal stroke or stride—can alter our body’s natural mechanics. Over time, they overload some structures while underloading others, leading to inefficient movement and, eventually, pain. Addressing these neuromuscular habits is key to resolving and preventing knee pain from cycling.

The Who:

Passionate cyclists typically realize the value of a bike fit, especially if (i.e. when) a niggle or pain arises. However, many riders still struggle with pain despite best efforts with a bike fit and general strengthening programs. 

The What:

“Squats for watts” is the saying but this is merely the cycling version of “no pain, no gain”.  Without awareness of our own compensation patterns, weaknesses, asymmetries, mobility, flexibility, and joint restrictions, more loading will serve to reinforce our neuromuscular ruts. Plus, bilateral loading (such as squats) is not specific to many (any?) sports and should be low(er) on the hierarchy of sport-specific exercises for cyclists.

No pain? Remote programming and the infinite cycling-targeted accounts on Instagram can have some value (mostly just overly dramatic movements with the title like “MTB Training”). And if there isn’t a mountain bike in the background it doesn’t apply – see below. 

For those with an actual loitering physical ailment, the limited benefit to a subjective and arbitrarily assembled group of exercises is soon realized. However, I do understand the natural psychological need for most people is trialing at least a couple dead-end band-aid approaches before seeking help.  

The How:

See a performance physical therapist with expertise in cycling. Ideally a PT that performs bike fits as well. A perspective and assessment outside of our own consciousness is the best (only) way to know and understand our own movement and strength inadequacies. Then, an individualized movement training program can be applied as we begin to unravel years of moving into the path of least resistance. From there you can layer in “squats for watts”. 

In the days leading up to your appointment, try these things: 

1. https://www.youtube.com/watch?v=9LpNul1D8dE
2. Cycling-Specific Hip Hinge – YouTube 
   

Summary:

Your bike fit, load tolerance, and neuromuscular patterning must all be harmonized for cycling longevity. Off bike movement dysfunction does not evaporate when seated atop a bicycle. 

We must function well off the bike to maximize our performance and activity capacity.  Cookie cutter approach to bike fit and strengthening doesn’t ensure good movement patterns or muscle recruitment. A good bike fit will mitigate the effect of a significant imbalance, however function and self awareness will be compromised without a holistic approach that includes refined muscle recruitment and movement patterns.  

Written by Dr. Tim Tracy – PT, DPT, OCS| Physio Room

The post Knee pain from Cycling: The Neuromuscular Rut appeared first on Physio Room.

Let’s set the scene. You’ve finally started feeling better from that nagging injury and are ready to return to your normal training after a few long months away from your usual routine. You’re excited to get back to barbell sports — who doesn’t love hitting some heavy back squats or putting weight overhead?! But the question is… how? Am I “safe” to do so? Is there some sort of “process” to reintegrate into barbell sports?

The answer is yes.

Barbell sports, including the foundational lifts (Squat, Deadlift, and Press, both horizontal and overhead) — require a strategic approach when returning after injury. Olympic Weightlifting, including the Snatch, Clean, and Jerk — often trained in CrossFit — demands a unique combination of speed, power, flexibility, and coordination. Regardless of the injury or pain you’re dealing with, returning to the barbell can feel intimidating. 

If you take away just one thing from this article, let it be this: returning to the barbell doesn’t mean diving straight back into the full movement and “seeing how it feels.” There IS a process to follow, and can be applied to everyone and every condition.

So if you’re having pain, recovering from injury, or generally needing some guidance returning to barbell activities after an extended period, this one is for you!

1. Load POSITIONS first.

This depends on what’s relevant to you – were you having knee pain when squatting? Were you having shoulder pain with overhead pressing? Low back pain when pulling from the floor in a deadlift, clean, or snatch?

When tissues start calming down, it’s time to load these positions. After all, without positional strength, controlled mobility, and body awareness here… how can we be expected to move in and out of them with speed at the capacity we used to? In fact, if you’re still having pain, it is highly recommended to take time improving your tissue loading capacity for these movements first.

Examples:

• Bottom of Back Squat Holds
• Front Rack holds
• Deadlift lift-off
• Overhead Hold

This will help with:

Increasing your positional awareness and coordination – neuromuscular adaptations happen quickly before any form of strength building takes place. Re-learn to control the phases of movement if you want the strongest, safest comeback!

Overcoming previous movement faults – If you’ve experienced pain or injury due to a movement impairment, gradually loading these positions will help address the mobility or strength limitations that contributed to it. For instance, in the setup and lift-off position of a deadlift, clean, or snatch, make sure your lats are fully engaged by pulling your shoulder blades down toward your hips before lifting.

Build tissue loading capacity – We need to ensure that our shoulders, lower back, hips, and everything else are ready to handle changes in velocity. The most effective way to do this is by loading these positions first!

2. Improve your mechanics and control in TRANSITIONS of the lift.

Now it’s time to build speed and link these positions together.

This is the BEST way to re-integrate previously painful positions and improve your overall mechanics, no matter the lift, allowing you to come back stronger than ever.

Progress to:

• Pause deadlifts at knees 
• Clean and Snatch Pulls
• Front Rack Dip Drive (without pressing overhead)
• Squat – adding tempo, pauses, or certain ranges of motion 

These drills will:

Help re-build your coordination with the lift – Expand upon the positional strength from above by maintaining the same relevant cues through different positions of the lift.

Improve the tissue capacity for changes in velocity – If you are recovering from any form of tendinous injury, this is especially important. We want to gradually build your body’s tolerance to this.

Develop improved technique in your mechanics – Sometimes, when we improve HOW you move, we don’t have to address one body region alone. Your body re-organizes to a new movement pattern and can offload irritated tissues in the process.

3. Program Modifications and Development

We need to make sure your programming allows you to return in a gradual, healthy manner relative to your injury.

Is your pain or injury aggravated at certain loads? 

Let’s reduce this load for 2-4 weeks, and work at a percentage that allows pain to stay below a 2/10 intensity. This will help us focus on the necessary strength building and mechanical development, while helping tissues heal and adapt to the demands of the lift.

Is your pain or injury aggravated under fatigue? 

We may have to reduce the volume, or take out a few movements in your programming. Also, if you’re a CrossFit athlete, you may encounter workouts that demand a high volume of other movements that involve the area of your pain. Consider reducing your volume on those too to allow for more recovery!

Is your pain or injury aggravated at a certain Range of Motion?  

Alter the movement to a reduced range. Example: if you have pain when lifting from the floor, consider doing hang or block snatches for 2-4 weeks, and gradually progressing the range back down to the floor. If you have pain in the overhead position, work on the mechanics from the floor through the pull. Spend time loading and strengthening the overhead position with a rehab professional, and gradually re-integrate to Power Snatches and Overhead Squats before full-Snatching.

Do you not have pain with training, but have a delayed onset of pain that extends your recovery? → consider reducing intensity and volume anyways, and make sure you’re sleeping well. You may also want to ensure you’re addressing the RIGHT things when fixing your snatch mechanics, which requires a close eye by a coach and/or rehab professional!

In Conclusion

Returning to the barbell post-injury requires a careful, step-by-step approach. Focus on building positional strength first, then work on refining transitions and speed. Incorporate plyometric exercises to improve explosive power and coordination, and continue with relevant accessory work to support your recovery. Be mindful of your programming, making adjustments based on your injury’s impact on load, fatigue, and range of motion. By following these guidelines, you’ll not only come back to the barbell stronger but also reduce the risk of re-injury, ensuring long-term success in your lifting journey.

Written by Dr. Jessie Czarnecki – DPT, OCS, CSCS, CF-L2, USAW-L1| Physio Room

The post 3 Essential Steps for Returning to Barbell Training After Injury appeared first on Physio Room.

Stronger, Faster: Does Heavy Lifting Boost Endurance PRs?

The goal of every good strength and conditioning coach is to enhance the physical preparedness of athletes for their sport. This kind of training is done outside of working with a technical coach—for example, a running coach. For endurance athletes, especially runners, this often includes lifting heavy as a strategic tool to build strength and resilience. Strength and conditioning coaches have three primary goals for their athletes: improve performance, increase capacity for training, and reduce the risk of injury.

Myths about strength training for runners: 

• Will adding heavy lifts to my training program cause more soreness, and affect my ability to complete longer runs? No. An effective S&C program will focus on intensity over volume through selecting exercises that are pertinent to improving strength and coordination of movements that are specific to runners. You’ll avoid unnecessary “junk volume,” with ample recovery time integrated into the program to optimize your progress.
• Will lifting heavy add unwanted muscle bulk that will slow me down? No. A well designed S&C program for endurance runners would focus on power production, strength, and functional exercises to improve performance without increasing bulk. 

How does strength and conditioning benefit running performance?

S&C programs are designed to cause several adaptations to the neuromuscular system. They will improve your body’s ability to generate force, more effectively use elastic energy from tendons, and help you run with more efficiency which will help you run farther by preventing muscle fatigue. 

All of this is to say – When you’re an athlete, you should train like an athlete. Here is how you can incorporate S&C into your endurance training program:

Building Endurance That Lasts

Plyometrics/Power: Plyometrics: 3x/week @ 50 reps per session// Power: 30-70% of 1RM performed @ high velocity for 3-5 reps per set. 

Plyometrics are exercises that are used to make you more explosive in your movements – like pushing off the ground more forcefully as you’re running, and accepting the force through your tendons as you land. When you teach your body to rely on the elastic properties of tendons to repeatedly create force off the ground, your muscles will fatigue at a slower rate and you can run farther. 

Power exercises should focus on lifting a lighter weight fast. Because of the focus on speed you should reduce weight to 30-70% of your 1RM and focus on patterns that include “triple extension” (more on that later). Including plyometrics and power in your training benefits your feet, achilles/calves, hips, knees, and ankles which are all common sites of injury for runners. 

Speed Starts with Strength

Strength training: 2-3x/week @ 80% or more of your 1RM for 3-6 reps/set

Strength is required for muscle groups to produce force during coordinated movements. If you want to run faster, you need to be able to produce a high level of force rapidly. Running speed is directly related to the amount of force your body is able to produce against the ground. Also, it is no surprise that runners tend to suffer from common overuse injuries, known as tendinopathies. These occur due to the high volume and repetitive loading on the body (joints and lower limbs in particular for runners). When you strength train you are strategically placing load through a muscle with the goal of increasing its tolerance to repetitive stress. Training in this way helps reduce the risk of injury. 

My advice is to focus on one major lift, that you will perform heavy, per training block (4 week period). If you are training for strength you should focus on 80% or more of your 1RM for 3-6 reps/set. A heavy stimulus and fewer reps per set are required to create these adaptations. 

Train Running Mechanics to Build a More Resilient Body

Dynamic warm up/functional exercises: 3x/week @ 15-30 minute sessions. These can be performed after a short duration/high intensity training run. 

As discussed above, focus on selecting exercises specifically for runners so we don’t waste time/effort on “junk volume.” For runners, a dynamic warm up should include hip mobility, single leg stability, hamstring activation, calf strength, and trunk control. Strength that you acquire in the gym does not always translate to activity unless you train it to do so. We want to make sure the strength you are acquiring from heavy lifting can be used to express force well during running. 

Runners should choose exercises that will develop force to improve running and should involve the lower body producing “triple extension,” which is the action of the ankles, knees, and hips straightening in a coordinated pattern. Think of jumping straight up to create this movement. This type of training allows your body to accelerate at a high level of force similar to a running stride.  

In conclusion… 

Nobody falls in love with strength training through bridges and core work. Real change comes from lifting heavy, training power, and teaching your body to handle force.

So, will heavy lifting help you PR? If you follow a smart S&C plan, progress your lifts, and recover well—absolutely.

The takeaway: If you’re serious about running stronger, faster, and longer, it’s time to train like it.

Written by Cassie Santana – PTA, CSCS, NASM| Physio Room

Sources: “Strength and Conditioning for Endurance Runners,” (Blagrove)

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Building Strength for Endurance Athletes: Master Control, Then Unleash Power

The gist: 

When it comes to building strength for endurance athletes, the priority is clear: first build control and integrity. Increase usable range of motion. Then build output.

Strength on top of compensation compromises sport longevity. Endurance athletes need to address postural and stabilization deficits early on. If you are simply looking to improve sprint performance, sorry. But if you want to ride, run, and perform for years to come, read on.

Pain too often becomes an unfortunate byproduct of hard training. However, this pain is not always the result of overtraining; often, it stems from poor body awareness and mobility restrictions. The good news? These issues can be mitigated by focusing on improving control, developing better movement patterns, and addressing strength imbalances. By honing in on these essentials, endurance athletes can build true strength, enhance performance, reduce injury risk, and achieve sustainable, long-term gains.

The Role of Body Awareness in Training

Body awareness, or proprioception, refers to an individual’s ability to sense the position and movement of their body parts in space. It plays a crucial role in any athletic endeavor, from lifting weights to running or performing complex sports maneuvers. When body awareness is lacking, athletes may inadvertently use improper mechanics, leading to compensations that increase stress on certain joints or muscle groups. Over time, these compensations can result in pain and, eventually, injury.

The first step in mitigating these issues is developing a strong foundation of body control. This means teaching the body to move efficiently through its full range of motion without unnecessary tension or restriction. In other words, before you start building power or strength, you need to improve your ability to control your movements and maintain proper form. This is where mobility exercises and controlled movements come into play.

Mobility Restrictions and How They Impact Performance

Mobility restrictions are often at the root of many training-related issues. These restrictions can be caused by tight muscles, joint stiffness, or even imbalances between the left and right sides of the body. When one side of the body is significantly stronger or more mobile than the other, it can lead to asymmetrical movement patterns, further exacerbating pain and increasing the likelihood of injury.

For example, imagine a runner or cyclist who has a more mobile right hip but a stiff left hip. This imbalance can lead to compensatory movement patterns that place more stress on the left side of the body, potentially causing joint discomfort, muscle strain, or even injury over time. By working to correct these imbalances and improve overall mobility, athletes can achieve more symmetrical, efficient movement patterns that enhance performance and reduce pain.

Mitigating Left vs. Right Differences in Strength and Control

One of the key goals when addressing mobility restrictions is to reduce the differences in strength, control, and joint stiffness between the left and right sides of the body. Often, athletes may be unaware of these discrepancies until they begin to pay closer attention to their movement patterns.

To address this, challenge both sides of the body equally via unilateral exercises. Single-leg squats, hip hinge and lunge variations are excellent tools for improving awareness, then symmetry, then overall function and strength. Then, we can be confident both sides of the body are developing at the same rate. These exercises not only help reduce imbalances but also promote better control and coordination, which are critical for both everyday activities and athletic performance.

Additionally, mobility drills that target specific joint restrictions, such as hip internal rotation or thoracic spine mobility exercises, can help restore the body’s natural range of motion. By focusing on areas that are often tight or restricted, athletes can improve their overall movement efficiency and reduce the risk of pain or injury.

Building Power and Resilience

Once an athlete has established a solid foundation of body awareness, control, and mobility, they can begin to build strength and power. The key to this process is to develop resilience through progressive overload. By gradually increasing the intensity of training while maintaining proper form and movement patterns, athletes can build the physical and mental toughness required for peak performance.

However, it’s essential to remember that building power and resilience should never come at the expense of mobility or body awareness. Athletes should continue to prioritize controlled movements, dynamic mobility, and unilateral exercises to maintain balance and reduce the risk of injury as they progress in their training.

Conclusion

Pain and discomfort are often seen as inevitable parts of hard training, but they don’t have to be. By improving body awareness, addressing mobility restrictions, and correcting left vs. right imbalances in strength and control, athletes can enhance their movement patterns and perform at their best while minimizing the risk of pain or injury. Remember, control is the foundation upon which power and resilience are built. Focus on improving your body’s awareness and mobility, and you’ll be better prepared to take on even the toughest training challenges.

Written by Dr. Tim Tracy – PT, DPT, OCS| Physio Room

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