High school athletes are pushing their limits more than ever. Whether they’re logging miles in cross-country, battling in basketball, or perfecting routines in gymnastics, one thing is clear: injuries are common and preventable. While athletic trainers and strength coaches play crucial roles, weekly physical therapy (PT) adds a level of expertise in recovery, biomechanics, and movement correction that can make a significant difference.

Injury Risks Across Sports

Overuse injuries are especially prevalent in endurance and skill-based sports. Consider these injury rates per 1,000 athletic exposures (AEs):

• Girls’ Cross-Country: 17.0

• Boys’ Cross-Country: 10.9

• Basketball: ~6.8–7.8

• Soccer: ~6.2–8.5

• Gymnastics & Cheer: High rates of both acute and overuse injuries

Many of these involve lower-extremity stress injuries like shin splints, tendinopathy, and stress fractures. Studies show up to 50% of runners and 30% of court athletes report injuries in a given season, often from repetitive loading and alignment issues.

What Existing Staff Cover

• Athletic Trainers (ATs) handle on-site care, injury triage, and referrals

• Strength Coaches focus on performance, conditioning, and mechanics

They’re vital—but neither specializes in rehabilitation, gait correction, or managing chronic or recurrent injuries.

The PT Advantage: Movement & Rehab Experts

Physical therapists are licensed doctors (DPTs) trained to:

• Analyze gait, alignment, and movement dysfunction

• Design individualized rehab and corrective plans

• Implement return-to-play protocols

• Provide manual therapy and neuromuscular re-education

PTs ensure that injuries don’t just “heal”, they heal right. Their presence supports recovery and prevents breakdowns in form that lead to future injury.

Why Weekly PT Is Worth It

Prevention

PTs catch biomechanical problems early, like pelvic drop, valgus collapse, or asymmetrical stride, before they cause injury.

Recovery

PTs guide athletes through progressive rehab, targeting the root cause, not just the symptoms.

Integration

Weekly sessions allow PTs to sync with ATs and coaches for consistent, team-aligned care that elevates performance and safety.

Conclusion

Whether it’s distance running, basketball, or winter sports like wrestling and cheer, high school athletes face real physical demands and high injury risks. Weekly PT support enhances injury prevention, improves recovery, and bridges the gap between injury and performance. For programs where families and boosters have funded this added support, it’s a wise investment that pays dividends all season long.

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

The post Why Weekly Physical Therapy Support Is Essential for High School Athletes appeared first on Physio Room.

CrossFit classes offer well-designed, functional programming that builds strength, power, and conditioning. But even with great programming, one important area is often overlooked: single-leg and single-arm strengthening.

Adding unilateral training outside of class can significantly reduce injury risk, improve movement quality, and unlock performance gains that bilateral lifting alone can’t provide.

Why Unilateral Strength Matters

Most CrossFit workouts emphasize bilateral movements, where both arms or both legs work at the same time. Think classic barbell lifts like:

• Push press

• Strict press

• Snatch

• Clean

• Deadlift

While unilateral patterns do show up—lunges, step-ups, and occasional dumbbell work—they’re programmed far less frequently.

Because bilateral movements dominate, the body naturally relies on its stronger side, especially when intensity and fatigue increase. We’ve all experienced it: pushing off the “better” leg during step-ups or leaning into the dominant arm to get through a tough WOD.

Over time, this leads to imbalances in single-leg and single-arm strength, which can result in:

• Increased injury risk

• Reduced lifting efficiency

• Compensatory movement patterns

• Plateaus in strength and performance

Addressing these weaknesses outside of class builds stability, control, and balanced strength that carries over to everything from squatting and running to Olympic lifts and gymnastics.

How Often Should CrossFit Athletes Train Unilateral Movements?

2–3 times per week is ideal.

This doesn’t need to be a full workout. Even 10–15 minutes before or after class, done consistently, can make a meaningful difference.

Best Single-Leg Accessory Exercises for CrossFit Athletes

These movements strengthen the hips, knees, and ankles while improving balance and control:

• Bulgarian split squats

• Single-leg Romanian deadlifts (RDLs)

• Lateral lunges

• Step-ups

• Single-leg glute bridges

Best Single-Arm Accessory Exercises for CrossFit Athletes

These help correct upper-body imbalances and improve shoulder stability:

• Dumbbell or kettlebell shoulder press

• Resisted shoulder internal rotation

• Resisted shoulder external rotation

• Dumbbell chest press

• Forward and lateral raises

• Bent-over dumbbell rows or single-arm ring rows

Sample 10-Minute Pre- or Post-WOD Accessory Routine

A quick, effective session could look like this:

Single-Arm Dumbbell Bench Press
2 × 8–10 reps per side

Bulgarian Split Squat
2 × 6–8 reps per side

Single-Arm Bent-Over Row
2 × 8–10 reps per side

Single-Leg Romanian Deadlift
2 × 6–8 reps per side

Final Thoughts

Unilateral training isn’t about replacing your CrossFit workouts, it’s about supporting them. By dedicating a small amount of time to single-leg and single-arm strength, you can move better, lift more efficiently, and stay healthier long-term.

If you want to keep showing up consistently, pushing intensity, and progressing without setbacks, unilateral work isn’t optional, it’s essential.

Written by Dr Karissa Deptula – PT, DPT, Cert. DN| Physio Room

The post Why CrossFit Athletes Should Prioritize Single-Leg & Single-Arm Strength appeared first on Physio Room.

The concept of cross-training is very prevalent in the sport of running. Working with runners in both performance and injury/rehab settings, I’m often asked:

“What kind of cross-training should I be doing?”

The answer really comes down to why a runner is cross-training in the first place.

Are you:

• Trying to gain additional fitness without the impact of running?

• Maintaining fitness because you can’t run right now?

• Cross-training to prevent injury and build stronger, more resilient bone?

In my experience, these are the three primary reasons runners (or coaches) incorporate cross-training—and each one requires a different approach.

Cross-Training to Improve Running Fitness

When runners think of cross-training for fitness, they often gravitate toward:

• Cycling

• Swimming

• Rowing

• Elliptical

• SkiErg

While none of these options are inherently bad (and some are quite useful, as we’ll discuss later), I don’t believe they’re the most effective way runners can spend their time to improve performance.

The Most Overlooked Tool: Strength Training

One of the most underutilized aspects of a runner’s training program is consistent strength training.

Historically, runners want to run—not lift heavy weights. Many will perform light band work or basic dumbbell exercises, but very few incorporate meaningful resistance training into their routine.

Running is a high-impact, high-force sport. With every step, the body absorbs significant loads. To truly gain the benefits of strength training, runners should be lifting at 70% or more of their one-repetition max for most compound movements.

While research on other forms of cross-training shows mixed results, studies on strength training for runners are overwhelmingly positive—and there are many of them.

Proven Benefits of Strength Training for Runners

• Improved muscular endurance

• Increased power and explosiveness

• Improved running speed

• Improved running economy (efficiency)

Perhaps most importantly, consistent heavy strength training significantly reduces injury risk. And the number one requirement for a great race day? Making it to the starting line healthy.

My Favorite Strength Exercises for Runners

• Hex Bar Deadlift

• Box Squat

• Rear-Foot Elevated Split Squat

• Single-Leg Calf Raises

• Heavy Carries

Cross-Training When You Can’t Run

With all this talk about cross-training, it’s important to remember one key principle:

The most effective way to get better at running is running.

The majority of your training time should be spent in the sport you’re competing in. But what happens when you can’t run due to injury?

The Best Alternative: Cycling

When maintaining cardiovascular fitness during an injury, the goal is to choose an activity that most closely resembles running.

My top choice is cycling.

Cycling is:

• Unilateral

• Cyclical

• Low-impact

• Highly transferable to running mechanics

For trail runners especially, I’ve seen strong carryover from cycling to improved strength and endurance on steep climbs—as long as biking is safe for the current injury.

What the Research Says

A widely referenced 2009 study suggested minimal VO₂ max transfer from cycling to running, which caused many runners (myself included) to question its value.

Fortunately, research didn’t stop there.

More recent studies have demonstrated meaningful fitness carryover from cycling to running. While running and strength training will always provide the greatest performance benefits, cycling is an excellent option when running isn’t possible.

Cross-Training for Injury Prevention & Building Strong Bone

This category is especially important for adolescent runners.

Humans typically reach peak bone mass between the ages of 25–30, meaning everything before that window plays a crucial role in long-term bone health.

How Bone Gets Stronger

Bone adapts to the forces placed upon it. While running is great for cardiovascular fitness, it is extremely repetitive and unidirectional. Bone does not become optimally robust from running alone.

What does improve bone strength dramatically is multidirectional movement.

Multiple studies—and even side-by-side imaging—show significantly greater bone robustness in athletes who play multidirectional sports compared to runners. For example, the tibia of a soccer player versus a distance runner tells a compelling story.

Best Cross-Training Options for Bone Health

• Soccer

• Ultimate Frisbee

• Basketball

These sports challenge the body in multiple planes and directions, providing the stimulus bone needs to adapt and strengthen.

Final Thoughts

When it comes to improving running performance, running will always be the top priority. However, when cross-training is indicated—and in my opinion, it always should be—choosing the right type of cross-training matters.

By aligning your cross-training strategy with your specific goal—whether it’s performance, injury recovery, or long-term resilience—you can train smarter, stay healthier, and ultimately become a better runner.

Written by Drew Short – PT, DPT, CMFA| Physio Room

The post What Is the Most Effective Form of Cross-Training for Runners? appeared first on Physio Room.

The holidays disrupt almost everyone’s routine—travel, long car rides, soft guest beds, busier schedules, and less structured movement. It’s easy to let your exercises slide and tell yourself you’ll get back on track in January.

At Physio Room, we see this season differently.

Small, consistent effort now is one of the biggest gifts you can give your future self.

Small Consistency Prevents Big Setbacks

Most clients aren’t dealing with major injuries—they’re managing things that improve with regular attention:

• A knee that gets irritated after long periods of sitting

• A stiff or tight lower back that flares under holiday stress

• Shoulder discomfort when you stop training regularly

• Hip tightness from travel or less movement

• Foot/ankle issues that return when daily steps drop

The holiday combo of more sitting and less structure can let these problems sneak back in.

Even 10–15 minutes of your exercises keeps tissues healthy and protects the progress you’ve already earned.

Taking Care of “Niggles” Now Avoids January Problems

Holiday schedules often bring out small warning signs:

• A pinch in the front of the hip after flights

• A mild ache in your low back after carrying luggage

• Knee pain going up or down stairs

• A shoulder “catch” after sleeping in a different bed

• Tight calves or plantar fascia from extra walking in winter boots

These issues are quick to address when they’re small—but much slower to fix when ignored for weeks.

Helping people catch and resolve these early signs is one of the things we do best at Physio Room.

Momentum Beats Motivation

Motivation dips during the holidays. That’s normal.

What truly matters is momentum.

Short, simple sessions—mobility work, a few targeted strength exercises, or even a quick movement reset—keep your body in rhythm. That way, you don’t start January feeling stiff, behind, or frustrated.

Instead, you hit the ground ready to progress.

The Next Version of You Starts During the Holidays

The new year doesn’t magically reset your body—your December habits do.

When you stay moving, stay consistent, and address little issues early, you set yourself up for:

• Stronger training in January

• Less pain and fewer setbacks

• Better energy and recovery

• A smoother return to your goals

At Physio Room, we’re here to help you stay healthy and moving—even when life gets busy. Whether you need a quick tune-up session, an updated exercise plan, or help addressing a small niggle before it grows, we’ve got your back.

Written by Jack Butler – PTA| Physio Room

The post Consistency Over the Holidays: Setting Up the Next Version of You appeared first on Physio Room.

Bar rotation during a back squat is one of the most common technical faults seen in lifters—especially powerlifters and field athletes. That subtle (or not-so-subtle) twist under load isn’t just a visual flaw; it’s a signal that your setup, mobility, and strength imbalances are driving a side-dominant strategy.

Below is a breakdown of the most common causes and what to look for.

1. Start With Your Setup: Symmetry Is Everything

Many lifters rush under the bar and immediately lock in uneven mechanics without realizing it. Common culprits include:

• Uneven hand placement

• Torso rotation to avoid shoulder discomfort

• One foot slightly forward

• Shifting weight to the dominant side before the bar even leaves the rack

Before you unrack:

• Create even tension through both hands

• Position elbows slightly down and in

• Ensure foot pressure is balanced through a strong tripod foot

Small asymmetries at setup become big asymmetries under load.

2. Assess Thoracic and Shoulder Mobility

If you lack shoulder external rotation or thoracic extension, your upper body can’t stack evenly under the bar. This often leads to:

• One shoulder hiking up

• The bar drifting toward your more mobile side

• Extra tension on the dominant oblique

When the upper back feels stiff or restricted, your body instinctively shifts load into the side that feels more “stable.”
Spoiler: that stability is an illusion—and it creates rotation.

3. Don’t Ignore Hip Mobility (Especially Internal Rotation)

Limited hip internal rotation on one side is one of the most overlooked contributors to bar rotation. When you lack space in a hip, your body will reorganize to find it, usually by:

• Drifting or corkscrewing out of the hole

• Allowing one knee to cave in more than the other

• Rotating the pelvis as you drive up

If your hips don’t move evenly, your squat won’t either.

4. Build Better Core Control

The core isn’t just about bracing—it’s about bracing symmetrically.
Uneven oblique strength or poor transverse abdominis activation can rotate your torso as you descend or drive out of the bottom.

Think:
A true 360° brace—not just pushing forward.

5. Use the Right Squat Variation for Your Body

Your bar position affects what your body must compensate for:

• High-bar squat: Requires more thoracic extension

• Low-bar squat: Requires more shoulder external rotation and upper-back mobility

Small adjustments can make a big difference:

• Modify stance width

• Adjust toe angle

• Try tempo variations

• Explore heel elevation or flat shoes depending on your mobility

Your goal: find the position where you can maintain tension and symmetry throughout the entire movement.

The Bottom Line

If your bar is rotating, your body is compensating.

Address your mobility. Refine your setup. Build symmetrical strength.
A squat should be a balanced expression of power—not a twisted negotiation under load.

Written by Dr. Ryan Satkowiak – PT, DPT, Cert. DN, XPS| Physio Room

The post Bar Rotating During Squats? Here’s What It Really Means appeared first on Physio Room.

As the holidays approach, routines shift — colder weather, less daylight, more family time, travel, and packed schedules. It’s easy to think, “I’ll get back on track in January.”

But your body doesn’t wait for the calendar to reset. The choices you make now directly impact how you move, feel, and perform heading into the new year.

Here are five proactive ways to take care of your body before the New Year rush, from a performance-based physical therapy perspective.

1. Prioritize Consistent Movement

Even when life gets busy, consistent movement matters. Short walks, quick mobility sessions, or modified strength workouts keep your body functioning well and your energy up.

Physio Room Insight:
Low-intensity, consistent movement promotes circulation and reduces stiffness — especially during colder months when we tend to sit more.

2. Address Those Nagging Aches Now

If your shoulder clicks, your knee aches after squats, or your back feels tight after long days, don’t ignore it. These small issues are often early signs your body needs attention.

Physio Room Insight:
Identifying and addressing mobility or stability limitations now prevents them from becoming injuries later — especially as you increase training intensity in the new year.

3. Make Mobility a Non-Negotiable

Mobility is the foundation for strength, power, and performance. It’s not just stretching — it’s learning to control your body through its full range of motion.

Physio Room Insight:
Spend 5–10 minutes on active mobility for the hips, thoracic spine, and shoulders before or after your sessions. This improves movement efficiency, reduces compensations, and helps you lift with better form.

Check out some of our favorite mobility drills, Thoracic Mobility and Front Rack Positioning!

4. Keep Up with Low-Impact Cardio or Walking

As daylight decreases, both mood and energy can dip — which often means less movement. Low-impact cardio keeps your body and mind steady through the season.

Physio Room Insight:
Walking, light cycling, or other steady-state cardio boosts blood flow, supports joint health, and aids recovery — helping you stay ready for more intense training.

5. Seek Guidance Before Setting New Goals

The end of the year is a great time to reflect and prepare for what’s next. Whether you want to hit new PRs, train pain-free, or build strength, having clarity makes a huge difference.

Physio Room Insight:
A movement assessment or individualized plan from a physical therapist can identify limitations, correct imbalances, and optimize your training — helping you enter the new year stronger, more confident, and ready to perform at your best.

Start Now, Don’t Wait for January

Taking care of your body doesn’t have to mean doing more — it means doing what matters most. Consistent mobility, intentional strength work, and smart recovery strategies will carry you through the holidays and set the foundation for success in the year ahead.

Start now — your body, performance, and future self will thank you.

Written by Dr. Ally Nelson – PT, DPT, OCS, CSCS, CIDN| Physio Room

The post 5 Ways to Take Care of Your Body Before the New Year Rush appeared first on Physio Room.

Postpartum Movement: What You Can (and Should) Do in the First 6 Weeks

The early weeks after having a baby can feel like a blur — your body is healing, your sleep is unpredictable, and your focus is on caring for your little one. Amid all that, it’s easy to forget that you deserve care too. Gentle movement in those first six weeks can help you reconnect with your body, improve circulation, and support healing — both physically and emotionally.

As a pelvic floor physical therapist, one of the most common questions I get from new moms is:
“When can I start exercising again?”

We’ve all heard of the “6-week rule”—that magical milestone when you see your provider for your postpartum check-up and (hopefully) get “cleared” for sex and exercise. But here’s the thing…

There’s Nothing Magical About 6 Weeks

That 6-week visit is often based on tradition, not on functional readiness. Most women are cleared for activity without any real assessment of their core, pelvic floor, or body mechanics—all areas that have undergone massive change during pregnancy and birth. While the 6-week mark is a great time to check in with your provider, it doesn’t automatically mean your body is ready to jump back into your pre-pregnancy workouts or resume sex comfortably.

You Don’t Have to Wait to Move

The good news? You can safely begin gentle movement well before six weeks postpartum. In fact, early, intentional movement can help you reconnect with your body, improve circulation, and promote healing.

Start small—think breathwork, gentle mobility, and awareness. The goal is to re-orient your body to your diaphragm, pelvic floor, and deep core—the system that supports every movement you make.

A few things you can begin right away (as long as you’re feeling up to it):

• Diaphragmatic (360°) breathing: Expand your breath into your ribs, sides, and back, not just your belly. This helps your diaphragm and pelvic floor work together again.

• Pelvic tilts: Lying on your back, gently tilt your pelvis to engage your deep core and mobilize your low back. Watch the demo →

• Kegels (with purpose): Practice gentle pelvic floor contractions, especially when you cough, sneeze, or lift your baby—these moments create natural stress on your healing tissues.

• Open books: A gentle spine rotation that opens your chest and shoulders—perfect for counteracting all that newborn feeding posture! Watch the demo →

• Bridges: Lightly activate your glutes and core while maintaining good breathing patterns. Watch the demo →

• All 4’s Core Brace: A gentle way to wake up your deep core muscles while keeping pressure off your abdomen. Watch the demo →

• Walking: Short, slow walks can be wonderful to promote circulation, mood, and gentle movement. Just monitor how your body responds—if you notice a drastic increase in lochia (bleeding) or any painful pulling at a C-section incision, scale back and give yourself more rest time.
  

These movements aren’t about “getting your body back”—they’re about helping your body find itself again.

Let’s Talk About Sex (and Why It Might Not Feel Great Yet)

Even if you’re “cleared” for sex at six weeks, that doesn’t mean it’ll feel comfortable—or that you should be ready. Between exhaustion, hormonal changes, and healing tissues, discomfort is common.

If you’re breastfeeding, estrogen levels are lower, which can lead to dryness and decreased blood flow. Add in fatigue and possibly scar tissue (from tearing or stitches), and it’s no wonder sex might not feel the same.

A few key tips:

• Lubricant is your new best friend. Choose a high-quality, water-based or silicone-based option.

• You don’t need to “tough it out.” Pain is a sign your tissues or pelvic floor might need support.

• See a pelvic floor physical therapist. We can help assess your muscles, tissue mobility, and healing—and create a personalized plan to restore comfort and confidence.
  

The Postpartum Support You Deserve

One of the biggest gaps in women’s health is the postpartum period. During pregnancy, you likely had frequent check-ins, tests, and visits. Then suddenly—after one of the most physically and emotionally demanding experiences of your life—you might only get a single appointment around six weeks postpartum.

You deserve more.

Find experts to support you in this phase of life:

• Pelvic floor physical therapists (like us!) for healing, movement, and pain relief

• Lactation specialists for breastfeeding support

• Mental health counselors for emotional wellness and transition to motherhood

• Massage therapists to relieve tension and restore balance

• Mom groups and community programs for connection and encouragement
  

I’m often told that pelvic floor PT is so much more than just the pelvic floor—it’s support from someone who’s been there, guidance into safe movement and exercise, and pain relief through dry needling or hands-on techniques to ease the aches and pains that come with nursing, holding, and caring for your baby.

If you or someone you know could benefit from a pelvic floor PT visit, check out our Pelvic Floor Therapy page and let’s schedule that first appointment of self-care, Mama. You deserve to feel strong, supported, and at home in your body again.

Written by Dr. Katie Sasser – PT, DPT, M.Ed.| Physio Room

The post Postpartum Movement: What You Can (and Should) Do in the First 6 Weeks appeared first on Physio Room.

Key Facts About This Common Knee Issue in Young Basketball Players

If your child—especially between the ages of 8 and 15—is complaining about pain in the front of their knee or you’ve noticed a bony bump just below their kneecap, they may be dealing with Osgood-Schlatter disease (often called “Osgood-Schlatter’s”).

This condition occurs when fibers of the patellar tendon begin pulling on the tibial tuberosity—the bony part of the shin bone just below the kneecap. It’s most common in active adolescents, particularly boys ages 10–15, but it can also affect girls ages 8–13.

Why It Happens

Osgood-Schlatter’s is often triggered by repetitive stress from activities that involve running, jumping, kneeling, or squatting. These movements can irritate the growth plate at the top of the shin bone, where the tendon attaches.

Because of this, the condition is especially common in basketball players, who perform frequent explosive jumps, sprints, and directional changes.

One of the major risk factors is abnormal leg alignment. Kids who are knock-kneed or flat-footed tend to have a sharper angle between their quadriceps muscle and patellar tendon, which increases tension on the growth plate and raises the risk for developing Osgood-Schlatter’s.

Common Symptoms

• Pain and tenderness below the kneecap

• Swelling or a visible bump on the upper shin

• Discomfort during activity (especially jumping or running)

• Relief with rest

How It’s Managed

In the past, complete immobilization was common—but today, we know that rest and activity modification are the best first steps. Limiting high-impact activities that cause pain gives the body time to heal and reduces inflammation.

The recovery timeline varies: some athletes improve in 2–3 weeks, while others need 2–3 months (or longer) for full relief. This time allows for revascularization and ossification—essential steps in the healing of the tibial growth plate before returning to unrestricted activity.

Treatment Strategies

A well-rounded rehab plan often includes:

• Stretching tight muscles (especially the quadriceps and hip flexors)

• Strengthening weak areas like the hips and ankles

• Pain-free quadriceps exercises to restore strength

• Balance and coordination training to improve movement control

If your athlete needs to keep playing during the season, a patellar strap can help. Worn just below the kneecap, it reduces pulling stress on the tibial tubercle and can significantly decrease pain during activity.

The Good News

Roughly 90% of young athletes with Osgood-Schlatter’s recover fully with non-surgical treatment. Once the growth plate closes, symptoms almost always resolve completely.

When to Seek Help

If your child’s knee pain is interfering with sports or daily life, it’s important to get it checked. At Physio Room, our team specializes in assessing movement mechanics, identifying underlying causes, and developing personalized treatment plans that help your child return to sport safely and pain-free.

Stretching, strengthening, and improving hip and ankle stability can make a big difference—but the best next step is a thorough evaluation to rule out other causes of knee pain and guide recovery.

Written By Dr. Chris Hildenbrand, PT, DPT | Physio Room

The post Osgood, What? appeared first on Physio Room.

Are you sick of dealing with knee pain every time you squat?
Maybe you’ve started avoiding squats altogether… or you keep the weight below a certain number, hoping you can “save your knees” for the long term?

Whether you’ve been told to steer clear of squats because of arthritis or you’re an athlete who needs to fix this to stay competitive — this one’s for you. Let’s break down what’s really going on and what immediate, actionable steps you can take today.

Where People Usually Feel Knee Pain

Front of the knee — around or below the kneecap
On top of the knee — at the bottom of the quads
Inside or deep within the joint — near the meniscus or tendon attachments

Short-term rest or reducing load can help calm irritated tissues — that’s valid. But avoiding load for too long stalls progress. Your knees need load to adapt and stay strong. When tissues are challenged, they remodel, strengthen, and become more resilient.
Avoiding load entirely tells your body it no longer needs to maintain that strength — making you more sensitive over time. The key? Finding the right dose of load and movement your knees can handle, then building from there.

The Problem Isn’t the Squat

Here’s the truth:
The squat isn’t bad. Your knees aren’t broken.

All bodies are designed to squat — it’s one of the most fundamental human movements. Pain usually isn’t about a “bad” squat; it’s about how your body manages force through the movement. That can be influenced by:

• Your movement patterns

• Load management and programming

• Coordination and control throughout the lift

And no — this isn’t just about “fixing your form.” The goal is to match the movement to the athlete, not the other way around.

4 Key Factors to Look At

1⃣ Body Positioning

Foot width, weight distribution, lat engagement, and hand placement all change how force travels.
→ Think “balanced tripod foot” and “stay connected to the floor” rather than “knees out” or “sit back.”

2⃣ Bar Placement

A lower bar shifts your center of mass backward, engaging the hips more.
A high bar or front squat loads the quads, increasing knee stress but improving upright mechanics.
→ The “best” setup depends on your anatomy and goal.

3⃣ Descent Pattern

Instead of “sit back,” think “sit down.”
Let the knees travel forward naturally — it keeps tension balanced front to back and helps maintain control.

4⃣ Tension Control

Do you drop to the bottom of the squat?
Does your speed change throughout the rep?
Managing tempo and breathing helps muscles absorb force instead of dumping it into the joints.

Regional Influences to Consider

Hips:
Limited hip flexion or rotation can cause compensations down the chain. Sometimes mobility drills help, but often adjusting your bar position or stance makes the biggest difference.

Ankles:
The ankle isn’t just a hinge — it’s designed to pronate slightly during a squat. Without that motion (or with too much), stress shifts toward the knees.
Try a slight heel lift, maintain midfoot pressure, and keep your big toe grounded for balance.

How to Start Restoring Squat Tolerance

Set up your stance and bar position for your anatomy — not what you saw online.
Find a range of motion and load that’s challenging but tolerable. Mild discomfort is fine; sharp pain is not.
Gradually build range, load, and tempo as symptoms improve.

Takeaway

Knee pain doesn’t mean you have to stop squatting — it just means something in the system needs attention.

By addressing your hips, ankles, and movement control, you can restore load tolerance, reduce pain, and rebuild confidence under the bar.

Strong knees don’t come from avoiding squats — they come from learning to move with your body, not against it.

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

The post Knee Pain During Squats? Here’s Why (and How to Fix It) appeared first on Physio Room.

Picture this: it’s mid-cross-country season, and your young runners are logging miles, tackling hills, and racing hard week after week. Many assume that running alone is enough to keep improving. But as Dr. Stacy Sims highlights in her Next Gen course, strength and performance training isn’t optional—it’s essential. Not only does it boost resilience and power, but it also supports athletes through the natural ups and downs of adolescence.

Performance Decline Is Normal

One of the most important lessons Sims shares is that a dip in performance is completely normal, especially for young female athletes. Growth spurts, hormonal shifts, and the stress of heavy mileage can all cause race times to plateau—or even slow temporarily.

This isn’t a sign that training isn’t working. Instead, it signals that the body is adapting and needs smart support. Rather than increasing mileage, it can be more beneficial for athletes, coaches, and support systems to focus on strength training. Building a solid strength foundation protects tissues, improves mechanics, and allows athletes to come back stronger once their bodies recalibrate (drstacysims.com).

Performance & Resilience Through Strength

Here’s how strength and performance training can help young athletes thrive:

• Build Robust Muscles & Joints: Hip thrusts, split squats, planks, and deadlifts protect knees, hips, and the core under high running loads.

• Develop Power & Agility: Plyometrics, medicine-ball throws, and Olympic lifts sharpen neuromuscular coordination for race surges and fast finishes.

• Boost Confidence & Sustainability: Sims emphasizes celebrating strength over appearance, helping girls stay engaged and view training as empowering.

Quick Guidelines for Coaches & Athletes

• Focus on movement quality first.

• Train 2–3 times weekly.

• Be flexible with hormonal cycles.

• Normalize ups and downs in performance.

Strength and performance training for young female athletes isn’t just about improving race times—it’s about building resilient bodies, confident minds, and a lifelong love of sport. By giving these athletes the tools and guidance they need now, we set them up for stronger, healthier, and more sustainable performance both on and off the course.

Ready to Support Your Young Athlete?

If you want to give your runner a customized Strength and Conditioning program designed to build resilience, power, and confidence, schedule a session with Coach Cassie today!

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

The post Strength & Performance Training for Young Female Athletes appeared first on Physio Room.

Shoulder injuries are one of the most common upper-body issues among sport climbers — second only to finger injuries. Taking extra time to properly prepare your shoulders before a hard climbing session is worth the effort.

A solid warm-up isn’t just about getting the blood flowing — it’s a key part of your overall training and injury prevention strategy. Try adding these three shoulder-focused exercises to your warm-up routine to improve mobility, activate stabilizers, and get ready for climbing-specific loads.

1. Thoracic Rotation Arm Circles

While overly complex combination exercises aren’t always necessary, this movement is an exception — it pairs thoracic spine mobility with shoulder control, giving you the benefits of both.

We spend a lot of time on the wall in near end-range overhead positions, which require mobility and stability through the thoracic spine, scapula, and glenohumeral joint.

When to use it: Early in your warm-up to prime your shoulders for overhead movement.

2. Swimmers

This exercise is a great follow-up to the first one, activating the muscles responsible for moving the scapula through overhead ranges of motion.

There are a few variations — try it standing or lying face down. For an extra challenge, add a hollow-body hold or child’s pose position to limit compensation from your lower back.

Why it helps: Builds active control through your shoulder blade and strengthens your rotator cuff for better positioning on the wall.

3. Dead Hangs

Dead hangs are one of the best later-stage warm-up drills once your muscles are warm and mobile. This exercise mimics the load you’ll experience while climbing and helps build foundational rotator cuff and scapular strength.

Start with a two-arm hang, working through gentle scapular engagement. As you progress, experiment with single-arm hangs, rotations, and different planes of motion (vertical and horizontal).

Pro tip: Dead hangs have even been proposed as a test of requisite rotator cuff strength for climbing.

Final Thoughts

Warming up properly before climbing can make a huge difference in performance and longevity. Taking 10–15 minutes to mobilize and activate your shoulders not only helps you climb stronger but also keeps you climbing longer — injury-free.

Enjoy, and happy climbing!

Written By The Physio Room Team| Physio Room

The post 3 Shoulder Warm-Ups Every Climber Should Do appeared first on Physio Room.

Most runners just want to lace up their shoes and hit the road or trail. After all, running itself feels like the best way to build endurance, strengthen the legs, and condition the body.

While that’s partly true, focusing only on running can leave gaps in strength, recovery, and long-term performance. This is where metabolic conditioning and smart strength work in the gym become powerful tools—not as replacements for running, but as essential partners to it.

What Is Metabolic Conditioning—and Why It Matters

Metabolic conditioning (“metcon”) involves short bursts of higher-intensity work designed to train the body’s energy systems.

For runners, this means pushing harder and recovering faster between efforts. Instead of just logging miles, you’re teaching your body to handle both:

• The aerobic demands of long runs

• The anaerobic bursts required for hills, sprints, and late-race surges

By improving how efficiently your body produces and uses energy, you’ll run stronger, longer, and with greater resilience.

The Role of Strength Training in Tissue Healing

Equally important is how gym-based work supports tissue healing. Research shows that prolonged rest after injury can actually slow recovery and even reduce the integrity of bone, tendon, cartilage, and muscle.

On the other hand, early, controlled activity helps maintain tissue structure and promotes more effective healing (source).

For performance, strength and plyometric training have also been shown to significantly improve running economy in highly trained distance runners when practiced consistently for 8–12 weeks (source). Many competitive runners already recognize this, reporting that they use strength and conditioning not only to get faster but also to reduce injury risk.

Takeaway for Runners

Running will always be your foundation. But pairing it with metabolic conditioning and strength work makes you more efficient, more resilient, and better able to bounce back from training and racing.

Ready to Elevate Your Running?
If you want to try a customized Strength and Conditioning program for runners, contact Coach Cassie and book an appointment here!

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

The post The Power of Metabolic Conditioning and Tissue Healing for Runners appeared first on Physio Room.