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The 2025 Double Bridge Run delivered another incredible race this year, with runners pushing their limits across the scenic Pensacola course. But at the front of the pack, one athlete set the pace and never looked back. Paul Stafford, a 24-year-old college student, dominated the 15K, finishing in an astounding 46:19—averaging an incredible 4:57 per mile!!!

After securing the win, Stafford shared his thoughts on what it takes to compete at such a high level during a post-race interview. When asked about the “secret” to his success, his response was refreshingly simple:

“There’s no secret. You have to have a blue-collar mentality. It’s about years of consistency—training hard, prioritizing sleep, eating like an athlete, and continuing to improve little by little every day.”

The Blue-Collar Mentality: Showing Up, No Matter What

Stafford’s words resonate beyond running. A blue-collar mentality means grinding day after day, even when motivation is low or conditions aren’t ideal. It’s not about talent alone—it’s about showing up, putting in the work, and trusting the process.

This mindset applies to anyone looking to push their limits, whether you’re training for your first 5K, lifting in the gym, playing a sport, or simply staying active for the long run.

Eat Like an Athlete, Perform Like an Athlete

Another key takeaway from Stafford’s interview was the emphasis on fueling the body properly.

🥗 Food = Fuel – What you put into your body directly affects how well you perform and recover. Skipping meals, under-eating, or relying on low-quality food will slow you down—whether you’re running, lifting, or training in any way.

🥩 Prioritize Protein & Nutrient-Dense Foods – Recovery starts in the kitchen. Protein helps rebuild muscles, while quality carbs and fats provide the energy needed to train consistently without burning out.

💧 Hydration is Key – Dehydration can kill performance. Making sure you’re replenishing fluids and electrolytes daily—not just on race day—is a game-changer.

Key Takeaways for Runners & Active Individuals

✅ Show Up, Even When You Don’t Feel Like It – The best athletes aren’t just motivated; they’re disciplined. Progress happens when you show up, day after day, and build a foundation of strength and endurance.

💤 Prioritize Sleep & Recovery – Training hard is only part of the equation. If you’re not giving your body enough time to rebuild, you’re missing a crucial piece of the puzzle.

🥗 Eat With Purpose – Fuel your body like an athlete, even if you’re not racing. Proper nutrition supports performance, energy levels, and longevity in any activity.

📈 Train Smart, Not Just Hard – A blue-collar mentality doesn’t mean overtraining. It means working consistently, listening to your body, and focusing on long-term improvement.

Apply This to Your Own Training

You don’t have to be an elite runner to embrace this mindset. Whether you’re logging miles, hitting the gym, or staying active in any way, hard work, discipline, and proper recovery will get you further than any quick fix ever will.

At SWELL Physical Therapy & Performance, we go beyond just helping people with aches, stiffness, or injury. Our mission is to help you become the healthiest, happiest version of yourself by optimizing the 4 Pillars of Health:

🏋️ Physical Fitness – Move better, perform better, and stay pain-free.

🥗 Nutrition & Hydration – Fuel your body for long-term success.

😴 Sleep & Recovery – Maximize your body's ability to rebuild and recharge.

🧘 Stress Management – Reduce tension and improve overall well-being.

If you’re ready to take control of your health and performance, we’re here to help.

Whether you just raced a 15K or 5K, crushed a tough workout, hit the trails, or pushed your limits in any way this weekend, your body is probably feeling it today. The way you recover now will determine how quickly you bounce back and how well you perform in your next effort.

The Next 48 Hours: How to Recover Smarter

✅ Keep Moving – Total rest might seem like a good idea, but light movement—like an easy walk, mobility work, or a gentle yoga session—helps reduce stiffness and improve circulation.

💧 Rehydrate & Refuel – Your muscles need replenishment! Drink plenty of water and add electrolytes if you’re feeling drained. Prioritize protein to repair muscle tissue and healthy carbs to restore energy levels.

🛁 Take a Hot Bath – New research suggests that heat is better than ice for post-workout recovery and reduction of muscle soreness. A warm bath helps relax tight muscles, improve circulation, and reduce soreness more effectively than cold exposure.

🧘‍♂️ Stretch & Mobilize – Now is the perfect time for some gentle stretching or foam rolling. Focus on key areas like your legs, hips, shoulders, and back—wherever you feel the most tightness. A short mobility routine can go a long way in preventing stiffness from setting in.

😴 Prioritize Sleep – Your body does its best repair work while you sleep, so aim for a solid 8+ hours tonight. This is one of the simplest, most effective recovery tools available.

🏃 When to Get Back to Training? – If your body feels good, a light session in 24-48 hours—whether that’s an easy run, ride, or lift—can help keep you moving. But if you’re still sore, give yourself time to recover fully before jumping back into intense workouts.

Feeling Extra Sore or Stiff? We Can Help.

Some post-workout soreness is normal, but if you're dealing with lingering tightness, aches, or discomfort, let’s get ahead of it before it turns into something bigger. At SWELL Physical Therapy & Performance, we specialize in helping active individuals recover faster, move better, and stay pain-free.

Book a recovery session this week, and we’ll help you feel your best again!

When it comes to building strength and maintaining overall health, our bones are often overlooked. Yet, they form the framework of our bodies, enabling movement and protecting vital organs. With osteoporosis affecting millions of individuals worldwide, it’s time to take a closer look at how we can build resilient bones and reduce the risk of fractures as we age. The key? Weight-bearing exercises.

What is Osteoporosis?

Osteoporosis is a condition that weakens bones, making them brittle and more prone to fractures. It’s often called the “silent disease” because it progresses without symptoms until a fracture occurs. Common sites for osteoporosis-related fractures include the hips, spine, and wrists. While aging and genetics play a role, lifestyle choices—particularly exercise and nutrition—can significantly influence bone health.

How Do Bones Stay Strong?

Bone tissue is dynamic; it’s constantly being broken down and rebuilt in a process called remodeling. As we age, the balance between bone breakdown and rebuilding can shift, leading to a gradual loss of bone density. However, stress placed on bones during physical activity signals the body to strengthen them. This is where weight-bearing exercises come in.

What Are Weight-Bearing Exercises?

Weight-bearing exercises are activities that make you work against gravity while staying upright. These include:

• High-impact activities: Running, jumping, or playing tennis.

• Low-impact activities: Brisk walking, hiking, or climbing stairs.

• Resistance training: Lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups.

Each of these activities puts stress on bones in a safe way, prompting them to adapt and become denser and stronger over time.

The Science Behind It

When you engage in weight-bearing exercises, your muscles pull on your bones, creating tension. This tension stimulates bone-forming cells called osteoblasts to build more bone tissue. For runners, the repeated impact of your feet hitting the ground creates this beneficial stress on your bones, particularly in your legs, hips, and spine. Studies have shown that regular weight-bearing activities can maintain and even increase bone mineral density, particularly in weight-bearing areas like the hips and spine.

Building Resilience at Any Age

It’s never too early or too late to start building bone strength. Here’s how you can tailor your exercise routine to support your bones:

• For Young Adults: Focus on high-impact activities to maximize peak bone mass.

• For Middle-Aged Adults: Incorporate both impact and resistance exercises to maintain bone density.

• For Older Adults: Opt for low-impact weight-bearing activities combined with resistance training to preserve bone health and improve balance, reducing fall risk.

Tips for Success

• Consistency is Key: Aim for at least 30 minutes of weight-bearing exercise three days per week.

• Mix It Up: Combine different types of activities to target various muscle groups and bones.

• Prioritize Safety: Use proper form and gradually increase intensity to avoid injury.

• Pair Exercise with Nutrition: Ensure you’re getting enough calcium, vitamin D, and protein to support bone remodeling.

How SWELL Physical Therapy & Performance Can Help

At SWELL Physical Therapy & Performance, we understand the importance of customized exercise plans for building resilient bones. Whether you’re a runner looking to enhance your performance or someone aiming to prevent osteoporosis, we’re here to guide you. Our team can create a personalized program that aligns with your fitness level, goals, and lifestyle.

Remember, the journey to strong, healthy bones starts with small, consistent steps. By incorporating weight-bearing exercises into your routine, you’re not only investing in your bone health but also improving your overall quality of life. Let’s work together to keep you moving, strong, and resilient. Ready to get started? Contact us today to schedule your free consultation!

Are your feet feeling the strain? Have you experienced pain in the arch or heel of your foot? Whether you're an avid runner or just navigating the demands of daily life, plantar fasciitis can bring your stride to a halt, but we’re here to help you find relief and get back on your feet. Our feet, often overlooked yet essential, deserve proper care. This week, we’re exploring proven methods to manage and alleviate this common foot ailment.

What is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia, the thick band of tissue running across the bottom of your foot, linking your heel to your toes. It's a common issue, affecting more than 2 million people in the United States annually. This condition can arise from various causes, including overuse, poor footwear choices, or biomechanical imbalances.

Strategies for Managing Plantar Fasciitis

1. Stretching and Mobility

Engage in stretching exercises for your calves and plantar fascia to alleviate tightness and reduce stress on the irritated tissue. A simple tool like a tennis ball can work wonders for self-massage, helping to release knots and tension in the foot and calf.

2. Choose the Right Footwear

Proper arch support in your shoes is essential. The right footwear can provide the stability needed to reduce strain on the plantar fascia. Orthotic inserts or insoles can offer extra support, evenly distributing pressure across your foot for added comfort. Unsure if your shoes are the best fit? Fleet Feet in Pensacola uses a 3D foot scanner and pressure plate to analyze your gait and pinpoint pressure areas, ensuring you find the perfect shoes for your feet.

3. Night Splints

Night splints can help by maintaining a gentle stretch on your calf and plantar fascia overnight. This can lead to less pain in the morning and improved flexibility throughout the day.

4. Strengthening Exercises

Build strength in your calf and foot muscles to better support your plantar fascia. Exercises like calf raises are particularly effective in enhancing muscle strength and providing added support for your feet. You can also roll up a towel to place under your toes when doing calf raises to target the plantar fascia even more.

5. Let SWELL Physical Therapy & Performance Help YOU!

At SWELL, we have specialized treatments to speed up your recovery and help you return to your favorite activities without pain. Our patients have found amazing relief through methods like dry needling, manual therapy, and tailored exercise programs. We offer free phone consultations, so don’t hesitate to call us today!

Plantar fasciitis may be a hurdle, but with proper care and attention, you can overcome it. Remember, your feet are your foundation, so treat them with care.

When you hear "core strength," you might immediately think of chiseled abs or intense gym sessions. But core strength goes far beyond aesthetics or fitness trends. It’s the foundation of nearly every movement you make, impacting your daily life in ways you might not even realize.

What Is Core Strength?

Your core encompasses more than just your abdominal muscles. It includes the muscles in your pelvis, lower back, hips, and abdomen, working together to stabilize your body. A strong core supports balance, posture, and overall stability, making even the simplest tasks easier and safer.

Benefits of Core Strength for Active Individuals

1. Improved Posture and Reduced Pain: A strong core helps maintain proper posture, reducing stress on your spine. This can alleviate chronic back pain and prevent the discomfort that comes from prolonged sitting or standing.

2. Enhanced Athletic Performance: For runners, cyclists, and fitness enthusiasts, a strong core is essential for optimal performance. It provides a solid foundation for powerful and controlled movements, improving efficiency and endurance.

3. Increased Efficiency in Workouts: Whether you’re lifting weights, doing yoga, or engaging in high-intensity training, a strong core helps you maintain proper form and technique. This leads to more effective workouts and reduces the risk of injury.

4. Better Balance and Stability: Activities like trail running, mountain biking, or even dynamic gym exercises require excellent balance and stability. A strong core keeps you steady, allowing you to tackle challenging terrains and movements with confidence.

5. Everyday Functional Strength: From lifting groceries and kiddos to bending down to tie your shoes, core strength makes everyday movements more efficient and less taxing. You’ll notice a difference in how easily you can carry out these tasks without feeling fatigued or strained.

How to Strengthen & Stabilize Your Core

Core exercises can be integrated into your daily routine. These moves target multiple core muscles, building strength and endurance.

1.Bridge with Alternating March: While lying on your back, tighten your abdominal muscles and drive your hips in the air creating a “bridge" with your body. While in this position, lift one leg while keeping your hips high and your pelvis level. Lower your foot back to the floor and then lift the opposite leg. Marching with your left leg and your right leg counts as 1 rep. Perform 5 reps then lower down and repeat.

2. Reverse Crawl Series: Begin by lying on your back with your legs at a 90/90 angle and a weight or medicine ball held up toward the ceiling. Flatten your lower back against the floor end engage your ab muscles and try to maintain that position throughout the exercise. First, reach the ball overhead toward the floor and back to the start position and repeat 5 times. Next, extend both legs out and back 5 times while keep your arms still. Finally, perform the arm and leg movements simultaneously for 5 reps. Maintain a flat lower back position the entire time.

3. Dying Bug: Lie on your back with your knees bent and tilt your pelvis to engage your abdominals and flatten your lower back into the floor. Maintain this position as you extend an opposite arm and leg and hold for one full deep breath. Then alternate sides as you maintain a neutral spine throughout the transition. Be sure to breathe and maintain a flattened lower back throughout the exercise. Back and forth counts as one rep.

4. Plank with Hip Taps: First, get into a proper front plank position, ensuring your and are engaged and your lower back does not sag. Next, maintain this position as you turn to allow the side of one hip to gently touch the ground then return to the start position. Then repeat to the other side. Left and right taps count as one repetition.

5. Shoulder Taps: Get into push-up position and press your chest away from the floor to engage your shoulder blade muscles. Then use one hand to touch your opposite shoulder so that you are stabilizing on one arm and both feet. Hold for a breath then repeat on the opposite side. Back and forth counts as one rep.

Building core strength and stability are key components of overall fitness and well-being. Whether you're an athlete or someone who enjoys staying active, focusing on your core will enhance your performance and make daily activities feel effortless. Start integrating these exercises into your routine and experience the benefits firsthand. Your core is the powerhouse of your body—give it the attention it deserves.

As an active individual, there’s nothing quite like the satisfaction of reaching a new fitness milestone or excelling in your favorite activities. However, that sense of accomplishment can come to a halt when an overuse injury sidelines your progress. At SWELL, we’re here to help you understand these injuries and provide actionable strategies to prevent them, keeping you on the path to success.

What Are Overuse Injuries?

Overuse injuries occur when repetitive stress is placed on a specific part of the body without adequate time for recovery. Unlike acute injuries, which result from a single traumatic event, overuse injuries develop gradually and can be harder to detect early on. Common examples include:

• Shin splints

• Stress fractures

• Tendonitis (e.g., Achilles or patellar tendonitis)

• Plantar fasciitis

• Joint pain (e.g., in the knees, hips, or shoulders)

These injuries often stem from a combination of training errors, biomechanical imbalances, or inadequate recovery practices.

The Risk Factors

Understanding the factors that contribute to overuse injuries can help you address them proactively:

• Training Errors: Rapidly increasing intensity, frequency, or duration without allowing your body to adapt.

• Poor Biomechanics: Issues such as muscle imbalances, improper form, or alignment problems.

• Inadequate Recovery: Skipping rest days or not allowing sufficient recovery time between intense activities.

• Equipment Issues: Worn-out or inappropriate footwear and other gear, that fails to properly support your activities.

• Weakness or Flexibility Issues: Tight muscles or weak stabilizing muscles can lead to compensatory movements and stress on joints and tissues.

Prevention Tips

Here are some strategies to keep overuse injuries at bay:

• Progress Gradually: Avoid drastic increases in intensity, frequency, or duration of your activities. Gradual progress helps your body adapt.

• Listen to Your Body: Early warning signs like persistent soreness, swelling, or changes in performance should not be ignored.

• Invest in Proper Equipment: Ensure your footwear, gear, and other equipment are appropriate for your chosen activity and replaced as needed.

• Strengthen and Stretch: Incorporate strength training and stretching routines targeting key muscle groups for your chosen sport or activity.

• Cross-Train: Mix up your routine with low-impact activities like cycling, swimming, or yoga to reduce repetitive stress on the same tissues.

• Prioritize Recovery: Rest days, adequate sleep, proper nutrition, and recovery techniques like foam rolling or massage are essential.

• Consult a Professional: Regular check-ins with a sports physical therapist can help identify potential issues before they escalate.

At SWELL, we specialize in personalized care for active individuals. Our comprehensive evaluations assess your biomechanics, strength, mobility, trainixqng habits, and footwear to uncover any factors that may predispose you to overuse injuries. From tailored performance programs to manual therapy, we’re here to optimize your performance and keep you injury-free.

Whether you’re hitting the gym, playing recreational sports, enjoying outdoor adventures or aiming for new PR’s, prevention is key. Don’t let an overuse injury derail your 2025 goals—schedule an appointment with us today and take the first step towards smarter training and long-term success.

As we turn the page to a new year, it's the perfect time to reflect on where you are and where you want to be. While setting goals is a popular New Year’s tradition, making resolutions that stick can be tough. This year, instead of vague promises, consider focusing on four key pillars of health that will set you up for lasting success: Movement, Sleep, Nutrition, and Stress Management. These areas are fundamental to achieving both your fitness and wellness goals, helping you feel stronger, more energized, and more balanced.

At SWELL Physical Therapy & Performance, we’re committed to helping you reach your full potential—not just by treating injuries, but by providing personalized care and structured guidance to help you optimize your movement, overcome limitations, and perform at your best. So as you set your resolutions for 2025, keep these four pillars in mind to build a strong foundation for health.

1. Movement

Exercise is one of the most important habits you can adopt for your long-term health. It benefits nearly every system in your body—improving cardiovascular health, boosting mood, enhancing strength and flexibility, and reducing the risk of chronic conditions such as heart disease, diabetes, and obesity. It’s also one of the best ways to improve energy levels, foster mental clarity, and maintain a healthy weight.

Resolution Tip: Set a goal to incorporate movement into your routine every day. Aim for at least 30 minutes of physical activity daily, whether it's walking, running, strength training, and/or flexibility exercises. Start small, build consistency, and gradually increase the intensity to avoid burnout or injury.

2. Sleep: Recover, Rejuvenate, Rebuild

Sleep is often an afterthought when it comes to wellness, but it’s just as crucial as exercise. Getting quality sleep allows your body to repair muscles, consolidate memories, balance hormones, and support immune function. Lack of sleep can hinder performance, impair focus, and affect mood and decision-making. Plus, inadequate rest can make you more vulnerable to injury, slow down recovery, and decrease your motivation to stay active.

Resolution Tip: Aim for 7-9 hours of quality sleep each night and set a consistent bedtime. Create a relaxing nighttime routine that helps signal your body to wind down. Avoid screens for at least 1 hour before bed and keep your bedroom dark, cool, and quiet. If you're feeling consistently fatigued or have trouble sleeping, it could be a sign of an underlying issue—don’t ignore it!

3. Nutrition: Fuel Your Body for Performance

The foods you eat play a critical role in your energy levels, mood, and overall health. A nutrient-dense, balanced diet fuels your body for exercise and supports muscle recovery, immune health, and mental clarity. Eating a variety of whole foods—including lean proteins, healthy fats, and plenty of fruits and vegetables—provides your body with the essential vitamins and minerals it needs to perform at its best.

Resolution Tip: Make small changes that you can sustain long-term, like increasing your intake of vegetables, choosing whole grains, and drinking more water. Avoid fad diets and focus on creating balanced meals that include protein, healthy fats, and fiber. Start by eliminating processed foods and sugars, and aim to cook more meals at home, so you can control what’s going into your body.

4. Stress Management: Balance Your Mind and Body

Chronic stress can have a significant impact on both your physical and mental health. It can disrupt sleep, trigger inflammation, and interfere with your ability to focus or perform at your best. Managing stress is essential for maintaining a healthy mind and body. Practicing mindfulness, breathing exercises, or even engaging in hobbies and social activities can help mitigate the effects of stress and support overall well-being.

Resolution Tip: Dedicate time each day to activities that help reduce stress—whether that’s through meditation, yoga, a short walk in nature, or even spending time with loved ones. Managing stress is a process, and even small daily practices can have a lasting impact on your mood and overall health.

Let Us Help You Make 2025 Your Best Year Yet

As you focus on these four pillars of health—Movement, Sleep, Nutrition, and Stress Management—it's important to remember that achieving your goals often requires more than just good intentions. If you’re dealing with pain, injuries, or physical limitations that are holding you back, we can help.

At SWELL Physical Therapy & Performance, we specialize in providing personalized, structured guidance to help you achieve your movement, fitness, and performance goals. Whether you’re recovering from an injury, looking to prevent one, or simply want to perform at your best, our team is here to support you every step of the way. We take a holistic approach, combining cutting-edge physical therapy techniques with targeted performance training to help you reach your full potential.

If pain or physical limitations are standing in the way of your New Year’s resolutions, don’t wait—reach out to us today. Together, we’ll create a plan to get you back on track and help you achieve your goals with confidence.

Ready to take the next step in your health journey?

Contact us to schedule a consultation and start the year with a plan that works for you!

Best wishes for a happy, healthy, and prosperous New Year from our team at SWELL Physical Therapy & Performance!

The new year is the perfect time to set fresh goals, and whether you’re walking your first 5K, aiming to run a marathon, or chasing a new PR, success starts with a plan. One of the most effective ways to plan your fitness journey is by setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down and explore how to prepare your body to make these goals a reality.

What Are SMART Goals?

Specific: Your goal should be clear and detailed. Instead of saying, “I want to run more,” say, “I want to run a sub-25 minute 5K.”

Measurable: You need a way to track your progress. This could be your time, distance, or pace. For example, “I will increase my weekly mileage by 10% every week until I hit 30 miles.”

Achievable: Set goals that challenge you but are within reach based on your current fitness level and schedule. If you’re new to running, completing a half marathon might be realistic; aiming for an ultramarathon might not—yet.

Relevant: Align your goals with your personal aspirations. Why is this goal important to you? For example, “I want to complete a marathon to celebrate my health journey.”

Time-bound: Set a deadline to keep yourself accountable. For instance, “I will complete a 10K by May 2025.”

Preparing and Training Your Body

No matter your goal, preparation is key. Here’s how to train smart in 2025:

• Build a Solid Foundation

  • Start where you are: Assess your current fitness level. If you’re new to running, begin with a walk/run program to build endurance gradually.

  • Consistency is key: Commit to a regular schedule, even if it’s just 2 or 3 days a week to start.

• Follow a Training Plan

  • Use a structured plan tailored to your goal. For example, a Couch-to-5K program for beginners or a marathon plan for experienced runners.

  • Ensure your plan includes a mix of easy runs, long runs, speed work, and rest days.

• Incorporate Strength Training

  • Strong muscles support your joints and improve running efficiency. Focus on core, glutes, and leg exercises like squats, lunges, and planks.

• Prioritize Recovery

  • Rest days: Give your body time to heal and adapt.

  • Stretch and foam roll: These can reduce soreness and improve mobility.

  • Sleep is your superpower: Ensure you get 7-9 hours per night to allow your body to repair.

• Fuel Your Performance

  • Eat a balanced diet rich in whole foods to support training.

  • Stay hydrated and practice fueling strategies for longer runs to avoid hitting the wall.

• Listen to Your Body

  • Pay attention to signs of overtraining, like fatigue, persistent soreness, or poor sleep.

  • Address aches and pains early to prevent injuries. If needed, reach out to us for a free consultation to address these issues.

Example SMART Goals for 2025

• First 5K: “I will complete a 5K by March 2025, running three times a week to build up to the distance.”

• Half Marathon: “I will finish a half marathon in under 2 hours by October 2025, following a 16-week training plan.”

• Marathon PR: “I will shave 10 minutes off my marathon time by December 2025, focusing on speed intervals, proper nutrition, and long runs.”

• Ultramarathon: “I will complete a 50K trail race by September 2025, gradually increasing my weekly mileage to 50 miles.”

How We Can Help

At SWELL, we specialize in helping active individuals achieve their running goals. Whether you're aiming to complete your first 5K or set a PR in an ultramarathon, we offer tailored training programs designed to meet your unique needs. Our team prescribes personalized training programs and mileage plans to help you build endurance while staying injury-free. With our guidance, you'll have the tools and support to turn your SMART goals into reality!

Your running journey in 2025 can be as rewarding as it is challenging. By setting SMART goals and following a thoughtful training plan, you’ll give yourself the best chance to succeed—whether you’re taking your first step or chasing a new milestone. And remember, we’re always here to support you every step of the way. Let’s make 2025 your best year yet!

As we approach the close of 2024, it’s a perfect time to refocus on your health and fitness goals. Whether you’re preparing for a big race, winding down from a busy year, or gearing up for a strong start in 2025, there’s no better moment to prioritize your well-being. Here’s how to make the most of the remaining weeks of the year and set yourself up for long-term success.

1. Reassess Your Goals

Take a few minutes to reflect on your progress over the year. Did you hit the health related milestones you set back in January? If not, don’t stress. Use this time to adjust your goals and create actionable steps to finish strong. Perhaps it’s improving your current fitness level, increasing mobility, or addressing lingering aches and pains. A consultation with your physical therapist can help fine-tune these goals and develop a plan to get you back on track.

2. Prioritize Recovery and Wellness

The holiday season often brings increased stress, travel, and disrupted routines. Prioritize recovery by incorporating:

• Daily mobility exercises: Dedicate 10-15 minutes to dynamic stretches or yoga.

• Sleep hygiene: Aim for 7-9 hours of quality sleep each night to support muscle repair and overall health.

• Hands-on care: When the above techniques just aren’t enough, a tune-up with your PT is a great way to address pain, tightness, imbalances, or potential injury risks.

3. Keep Moving, Even When Life Gets Busy

Consistency is the secret sauce to long-term health. During hectic weeks, focus on:

• Short, efficient workouts: High-intensity interval training (HIIT) workouts or even 20-minute body weight strength sessions at home can pack a punch.

• Active holiday traditions: Go for a family walk, play a friendly game of football, or enjoy seasonal activities like ice skating at the Bay Center

• Everyday movement: Take the stairs, park farther from entrances, or sneak in a quick stretch during work breaks.

4. Fuel Your Body Wisely

The holidays are a time for celebration and great food, but balance is key. Aim to:

• Plan your indulgences: Enjoy treats mindfully without overindulging.

• Stay hydrated: Drinking plenty of water supports energy levels and recovery.

• Focus on protein and veggies: Build meals around lean proteins and colorful produce to keep your energy stable.

5. Address Small Issues Before They Become Big Problems

A nagging knee, tight hip, or recurring backache can be your body’s way of signaling to your brain that it needs attention. Much like ignoring your vehicle’s check engine light, ignoring these small issues could lead to bigger setbacks. Book an appointment to tackle these concerns now, so you’re starting the new year in peak condition.

6. Visualize Success in 2025

The habits you cement in December lay the groundwork for January and beyond. Think about what you want to achieve next year. Is it running your first marathon? Hitting a personal best in the gym? Simply staying pain-free and active? Share your vision with us, and together, we’ll create a plan to make it a reality.

7. Invest in Yourself

Remember, your health is your greatest asset. Scheduling regular check-ins with our team can help you stay accountable and proactive. Whether it’s a customized exercise program, manual therapy, or performance coaching, we’re here to support you and help you reach your goals every step of the way.

Wrap-Up

Closing out 2024 with intention and purpose can set the tone for an incredible year ahead. Take time to focus on what you can control, and lean on our expertise to optimize your health and fitness. Here’s to finishing the year strong and welcoming 2025 with confidence and momentum.

Ready to make the most of these final weeks? Contact us today to learn how we can help!

Muscle tightness can feel like a nagging problem that sticks around longer than your in-laws during the holidays. Whether you're an athlete, a weekend warrior, or someone who pulled a muscle trying to grab the remote, persistent muscle tightness is frustrating. And if left unaddressed, it can lead to further problems. But don’t worry—the good news is that there are effective strategies to tackle it.

Understanding Muscle Tightness

Muscle tightness often results from:

• Overuse: Repeated movements without proper recovery can create tightness that feels like your muscles are staging a protest.

• Dehydration or Nutritional Deficiencies: Muscles can’t function properly without water or essential nutrients. Think of it like trying to drive a car with no oil or gas—it’s not going to get you far.

• Poor Posture: Slouching all day at your desk can do a number on your muscles. Your body wasn’t designed to look like a question mark.

• Stress: Emotional or physical stress can cause muscle tension. Because what’s life without a little drama, right?

• Inadequate Warm-up or Cool-down: Skipping these steps is like heading out into the cold without a jacket—your muscles won’t appreciate it.

Addressing the root cause of your muscle tightness is one of the keys to finding relief. Here’s how you can tackle it effectively:

1. Stay Hydrated and Nourished

Muscle cells need water and essential nutrients to function properly. Dehydration and a lack of key minerals like magnesium, potassium, and calcium can make your muscles stiff and cranky. Drink plenty of water and eat foods like bananas, leafy greens, nuts, and seeds to give your muscles the support they need.

2. Incorporate Active Stretching and Mobility Work

Stretching increases blood flow to muscles, reduces tension, and enhances flexibility. Dynamic stretches before activities prepare your muscles, while static stretches afterward help them relax. Foam rolling can also help release tension—it might feel like a medieval torture device at first, but your muscles will thank you later.

3. Prioritize Recovery

Rest is crucial for your muscles to repair and grow stronger. Incorporate recovery days and consider tools like massage guns and compression boots to give your muscles a proper break.

4. Improve Your Posture

Take a moment to check your posture. Are you slouching right now? Adjusting your workstation ergonomics and being mindful of how you sit, stand, or even scroll through your phone can save your body a lot of grief. Your spine and muscles will thank you.

5. Warm Up and Cool Down Properly

Think of warm-ups and cool-downs as essential prep work for your muscles. Spend 5-10 minutes warming up with light cardio and dynamic stretches, and end your workout with slower movements and targeted stretching. Your muscles will feel much better prepared for—and recovered from—your activities.

6. Address Stress

Stress often manifests physically, and muscle tightness is one of its favorite outlets. Techniques like deep breathing, meditation, or progressive muscle relaxation can help. And don’t underestimate the power of regular exercise and good sleep for stress relief and muscle health.

7. Get Some Help from a Pro

If muscle tightness persists despite your best efforts, it might be time to consult a professional. Now, you might be wondering, “Why a physical therapist? Can’t I just go to a massage therapist, chiropractor, or stretch studio?” Let’s break it down:

• Massage Therapy: While a massage might provide some temporary relief, they don’t typically assess movement patterns or address root causes. Think of it as a nice vacation for your muscles—but it won’t necessarily fix the underlying issue.

• Chiropractors: There is a time and a place for joint adjustments, but if your tightness stems from muscle imbalances or movement dysfunction, a quick "pop" won’t be the solution you’re looking for.

• Stretch Studios: Guided stretches are fine, but these studios lack the clinical expertise to identify deeper issues and provide an accurate diagnosis and treatment plan. Stretching a tight or sore muscle without understanding why it’s tight can sometimes do more harm than good.

• Physical Therapists: This is where we shine. A great physical therapist combines expert knowledge of anatomy, movement science, and hands-on techniques to relieve muscle tightness and prevent it from coming back. We’ll not only help you feel better but also make sure you move better, too.

Persistent muscle tightness doesn’t have to limit your life. By identifying the cause and implementing targeted solutions, you can find relief and improve your overall mobility and well-being. For a personalized approach to managing muscle tightness, don’t hesitate to reach out to us!

As an active individual, it’s easy to focus on pushing your limits during workouts. Whether you’re running, lifting weights, or participating in your favorite sport, there’s a certain thrill in challenging your body. But here’s a key truth: rest and recovery days are just as critical to your progress as the workouts themselves.

In fact, skipping recovery can lead to diminished performance, burnout, and even injury. Let’s explore why recovery days are essential for your health and performance and how to make the most of them.

Recovery Fuels Growth

When you work out, you’re creating tiny tears in your muscle fibers. This may sound like a bad thing, but it’s actually how your muscles grow stronger. Your body repairs these tears during rest periods, building them back stronger and more resilient. Without adequate recovery, your muscles don’t have the chance to rebuild properly, leading to stagnation—or worse, regression.

Prevent Overtraining and Injuries

Overtraining syndrome is real and can sneak up on even the most seasoned athletes. Signs include fatigue, poor performance, irritability, and even increased risk of injuries. By incorporating recovery days, you give your body the downtime it needs to heal and reset, reducing the likelihood of common issues like runner’s knee, shin splints, or strained muscles.

Improve Long-Term Performance

Contrary to the belief that more training equals better results, research shows that athletes who prioritize recovery perform better over time. Rest allows your body to adapt to the stresses of training, so when you return to activity, you’re stronger, faster, and more efficient.

Mental Recharge

Physical activity challenges more than just your muscles; it taxes your mental energy as well. Recovery days allow your mind to reset, helping you avoid burnout and stay motivated. Taking time to unwind can renew your focus and enjoyment in your sport or activity.

Build a Holistic Recovery Routine

A recovery day doesn’t have to mean doing nothing. Here are some active recovery ideas to keep your body moving gently:

• Foam rolling and stretching: Reduce muscle tension and enhance mobility.

• Yoga or walking: Encourage circulation without overstressing your body.

• Hydration and nutrition: Fuel your recovery with plenty of water and nutrient-dense foods.

• Sleep: Sleep is the ultimate recovery tool. Aim for 7–9 hours to maximize repair and regeneration.

Listen to Your Body

Everyone’s recovery needs are different. Pay attention to how your body feels. Soreness, fatigue, or a lack of motivation might be signs that you need to take an extra rest day. Trust that resting will not derail your progress—it’s actually setting you up for success.

Incorporating recovery days isn’t about slacking off; it’s about working smarter. Treat recovery as a crucial component of your fitness plan, and your body will thank you with improved performance, reduced injuries, and a sustainable path to achieving your goals.

Remember: Rest is not a weakness; it’s a strategy.

If you need help fine-tuning your training or managing recovery-related aches and pains, schedule a consultation with us today. We’re here to keep you moving strong!

When life gets busy, sleep is often the first thing we sacrifice. But for anyone who trains hard—whether you’re running, lifting weights, competing in your sport, or chasing other fitness goals—it’s critical to realize that sleep is your secret weapon. It’s not just about feeling rested; it’s about performing your best and recovering fully. Let’s explore why sleep is so important, how much you really need, and some simple strategies to make sure you’re getting the most out of your rest.

Why Sleep Matters for Fitness and Work

Sleep isn’t just downtime for your body. It’s when your muscles rebuild, your mind recharges, and your body repairs itself from the physical and mental stress of the day. Think of it as a built-in recovery tool that you can’t afford to skip.

Here’s what happens when you don’t get enough sleep:

• Sluggish workouts: Sleep deprivation leads to reduced endurance, strength, and coordination.

• Increased injury risk: Fatigue impacts your form, reaction time, and ability to focus, making injuries more likely.

• Slow recovery: Your body needs deep sleep to rebuild tissues and reduce inflammation.

• Lower productivity: Beyond the gym, poor sleep affects your mood, concentration, and energy levels at work or home.

Consistent lack of sleep can create a vicious cycle: your workouts suffer, recovery slows, and over time, your progress plateaus.

How Much Sleep Do You Really Need?

The sweet spot for most adults is 7–9 hours of sleep per night, according to the National Sleep Foundation. If you’re training intensely, you may need closer to 9 hours to allow for full recovery. Even one extra hour of sleep can lead to noticeable improvements in physical performance, mental clarity, and mood.

Signs you might not be getting enough sleep include:

• Persistent fatigue, even after a rest day.

• Cravings for sugary or high-carb snacks to combat low energy.

• Soreness that lingers longer than usual.

• A drop in workout motivation or productivity.

Sleep Tips for Peak Performance

The good news? Better sleep is within your control. Here are some tried-and-true tips to improve your sleep quality:

1. Keep a Consistent Schedule

Your body thrives on consistency. Go to bed and wake up at the same time every day, even on weekends, to help regulate your internal clock.

2. Optimize Your Sleep Environment

Create a bedroom that promotes rest. Keep it cool (less than 70°F), dark, and quiet. Use blackout curtains, a sound machine, or a fan to block out distractions.

3. Limit Evening Screen Time

Blue light from phones, tablets, and TVs interferes with production of melatonin, a hormone that helps you fall asleep. Power down screens at least an hour before bed and opt for calming activities like reading or stretching.

4. Develop a Relaxing Bedtime Routine

Signal your brain that it’s time to wind down. This could include reading, light yoga, or meditation. Avoid stimulating activities like intense workouts or work emails close to bedtime.

5. Be Mindful of What You Consume

Caffeine, alcohol, and large meals can disrupt your sleep. Avoid alcohol, cut off caffeine after 3pm, and keep evening meals light to help your body transition into rest mode.

6. Prioritize Physical Activity

Exercise during the day supports better sleep at night. Just aim to finish intense workouts at least a few hours before bedtime to avoid feeling too energized to sleep.

7. Manage Stress

If stress keeps you up, try relaxation techniques like journaling, deep breathing, or guided meditations to calm your mind before bed.

The Takeaway: Sleep Is Your Superpower

When you prioritize sleep, everything improves: your workouts, recovery, mental focus, and overall well-being. It’s not just about logging hours in the gym or miles on the road—it’s about balancing effort with rest. Sleep is where the magic happens, where the hard work you put in during the day turns into strength, endurance, and results.

So, dream big and train hard—but don’t forget to rest even harder. Your body (and mind) will thank you.

When it comes to running, most people focus on their legs. After all, they’re doing the obvious work of propelling you forward. However, don’t overlook the importance of your core. A strong core is essential for stability, efficiency, and injury prevention, making it just as critical to your running success as your legs.

A strong core doesn’t just mean having visible abs or being able to do a million crunches. It’s about having the strength and stability to maintain proper posture, absorb impact, and prevent injuries during your runs.

Why Core Strength Matters

Improved Running Efficiency

Your core acts as a stabilizer, ensuring your body remains upright and balanced while your arms and legs are in constant motion. A strong core reduces unnecessary energy expenditure, helping you run more efficiently over long distances.

Enhanced Injury Prevention

Many common running injuries—like lower back pain, IT band syndrome, and knee issues—can be traced back to a weak core. A stable core minimizes compensations in your stride, which reduces strain on joints and muscles.

Better Form and Posture

Fatigue can cause your posture to break down mid-run, leading to inefficient movement and increased injury risk. A strong core helps you maintain proper alignment, even when you're pushing through the last mile.

Core Exercises for Runners

Side Plank with Leg Lift

Why it works: This move challenges your obliques, hips, and glutes, which are essential for lateral stability during running.

How to do it:

• Lie on your side and prop yourself up on your forearm, keeping your body in a straight line.

• Lift your top leg as high as possible without shifting your hips.

• Lower the leg slowly. Repeat 8–10 times per side.

• To increase difficulty, hold the leg lift for 3–5 seconds.

Mountain Climbers with Resistance Band

Why it works: Incorporating a resistance band engages your hip flexors and core more intensely, simulating the demands of running while building stability and strength.

How to do it:

• Place a resistance band around the arches of your feet.

• Start in a high plank position with your hands directly under your shoulders and your body in a straight line.

• Drive your right knee toward your chest, stretching the band, while keeping your left leg extended.

• Control back to the start position then switch legs, driving your left knee forward and extending your right leg.

• Perform for 20–30 seconds in a controlled, steady motion, focusing on keeping your hips stable and core engaged.

Single-Leg Bridge

Why it works: Strengthens the glutes, hamstrings, and lower back while engaging the core to maintain balance. This is critical for stabilizing your pelvis and supporting a strong running stride.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Extend your right leg straight out, keeping your thighs level.

• Press through your left heel and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.

• Lower your hips back to the ground slowly without letting them touch.

• Perform 10–12 reps, then switch to the other leg.

• To increase difficulty, place a weight on your hips or elevate your supporting foot onto a step or bench.

Incorporating these exercises into your routine will strengthen your body, prevent injuries, and make every mile feel smoother and more efficient. Commit to 2–3 sessions per week, and your miles will feel stronger and more stable than ever.

At SWELL Physical Therapy & Performance, we specialize in helping runners improve their performance, recover from injuries, and achieve their goals. Whether you’re looking to run pain-free or set a personal best, we’re here to help. Reach out to schedule an appointment and let us support you every step of the way!

Running a race, whether it's a 5K, marathon, or ultra, takes more than just training – fueling and hydrating properly on race day can make a significant difference in performance and recovery. Here are essential nutrition and hydration strategies to help you go the distance and feel strong every step of the way.

1. Carb Load Wisely in the Days Leading Up to the Race

• Why: Carbohydrate loading helps maximize your glycogen stores, the body’s primary energy source during endurance exercise.

• How: Start 2-3 days before race day. Aim to get 7-10 grams of carbs per kilogram of body weight each day (for most people, this means increasing your carb intake by about 20-30%).

• What to Eat: Pasta, rice, oats, fruits, potatoes, and whole grains are all good choices. Balance these with protein and fats to keep your meals satisfying and prevent blood sugar spikes.

2. Eat the Right Pre-Race Breakfast

• Timing: Aim to eat your pre-race meal 2-4 hours before the race to allow time for digestion.

• What to Include: Focus on easily digestible carbs, moderate protein, and low fats and fiber.

• Examples: A bagel with nut butter and a banana, oatmeal with honey and a little almond butter, or toast with jam and a hard-boiled egg. Stick with foods you've tested during training to avoid any surprises.

3. Hydrate Strategically Before the Race

• 24 Hours Before: Stay hydrated by sipping water throughout the day, and avoid alcohol, which can dehydrate you.

• Morning of the Race: Drink 16-20 ounces of water 2-3 hours before the start, allowing time to go to the bathroom if needed. About 30-60 minutes before, sip 6-8 ounces of water or a sports drink.

• Electrolytes: If you’re racing in a hot climate or a longer event, consider adding electrolytes to your water to maintain sodium and potassium levels.

4. Fuel Consistently During the Race

• Why: Your body can only store enough glycogen for about 60-90 minutes of activity, so you’ll need to refuel to avoid hitting "the wall."

• Guideline: Aim for 30-60 grams of carbohydrates per hour for races over an hour. Options include energy gels, chews, sports drinks, or even small bites of food like dried fruit.

• Practice in Training: Test your fuel in training runs to see how your body reacts, and stick with what works on race day.

5. Stay Hydrated While Running

• Plan According to Race Conditions: Your hydration needs depend on the race length, temperature, and your sweat rate.

• Guideline: Aim to drink around 4-6 ounces every 20 minutes or adjust as necessary based on weather conditions.

• Use Aid Stations: Familiarize yourself with the aid station locations so you can plan when to hydrate and when to fuel.

6. Post-Race Recovery Nutrition

• Why: Refueling after a race helps jumpstart recovery by replenishing glycogen, repairing muscle damage, and rehydrating.

• Timing: Try to eat within 30-60 minutes after crossing the finish line.

• What to Include: A balanced snack with carbs, protein, and electrolytes, like a protein shake with a banana or a turkey sandwich with electrolyte-rich fruit, is ideal.

**Avoid Trying New Foods or Drinks: It’s tempting to sample what’s provided at the race expo or aid stations, but race day is not the time to try anything new. Stick to foods and beverages you know work for you to avoid GI discomfort.

**Listen to Your Body: Your body gives valuable feedback. If you feel hungry, thirsty, or fatigued, make small adjustments to your fueling and hydration to stay on top of your needs.

**Enjoy the Process: Race day is a celebration of all your hard work! Fueling and hydrating properly helps you enjoy the experience and keeps you feeling strong from start to finish.

A recipe to try this week!

Chicken and Vegetable Pasta

• 8oz of pasta

• chicken breast (diced)

• 1 cup marinara sauce

• 1 zucchini, 1 bell pepper (sliced), 1/2 cup cherry tomatoes (halved), 1/2 cup spinach (chopped)

• olive oil, salt & pepper to taste, parmesan cheese

• fresh basil / rosemary

Directions:

1.Cook the pasta according to the package. At the same time, add olive oil to a skillet on medium heat then add the diced chicken breast to cook.

2. After the chicken is cooked, add the sliced vegetables and sauté with olive oil until tender.

3. Next, add the marinara and spinach and sauté for 2-3 mins.

4. Add the cooked pasta to the skillet and stir well.

5.Top with parmesan cheese and garnish with fresh basil and rosemary. Enjoy!!

As a runner, you know that maintaining strength and stability is critical to keeping you on track and injury-free. While many focus on building strong legs or improving endurance, one crucial but often overlooked area is the hips. Strong hips not only support your running form but play a significant role in preventing common injuries. Let’s dive into why hip strength is vital for runners and how you can start incorporating it into your training.

Why Hip Strength Matters

Your hips are the body’s central stabilizers, connecting your core to your legs and providing power, balance, and alignment with every step. Weak or unstable hips can lead to improper alignment and imbalances that affect your running form, increasing your risk for a variety of injuries. Some common running-related injuries associated with weak hips include:

• Runner’s Knee (Patellofemoral Pain Syndrome): Weak hip muscles can cause the knee to fall out of alignment, creating stress on the patella.

• IT Band Syndrome: Weak hips can lead to excessive movement in the thigh, putting strain on the iliotibial (IT) band.

• Shin Splints: Without strong hips, other parts of your lower body may overcompensate, leading to stress along the shin.

• Achilles Tendonitis and Plantar Fasciitis: Misalignment due to hip weakness can put excessive strain on the Achilles tendon and plantar fascia, especially during longer runs.

How Hip Strength Improves Performance and Prevents Injuries

The hips work alongside other muscle groups to stabilize and propel the body forward. When you strengthen your hips, you improve your stride efficiency, minimize impact on your joints, and reduce the energy your body needs for each step. Strong hips also improve postural alignment and help maintain a proper gait cycle—a biomechanical win for both injury prevention and enhanced performance.

Key Muscles to Target in Hip Strengthening

Focusing on the following muscles can help build a solid foundation for hip strength and stability:

• Gluteus Maximus: The powerhouse for hip extension, the glute max generates forward momentum and maintains hip alignment.

• Gluteus Medius and Minimus: These muscles stabilize the pelvis, keeping your hips from swaying too much from side to side.

• Hip Flexors: Often tight in runners, the hip flexors play a critical role in lifting the thigh and need a balance of both strength and flexibility.

• Hip Rotators: These smaller muscles control rotational movement and support knee alignment during each stride.

Hip Strengthening Exercises for Runners

Incorporating hip-specific exercises into your routine a few times a week can make a significant difference. Here are some exercises to try:

Single-Leg Bridges

• Targets: Glutes, hamstrings

• How-To: Lie on your back with one knee bent and the other leg straight. Lift your hips off the ground while keeping one leg elevated. Hold and squeeze, then lower slowly. Repeat on each leg for 10-12 reps.

Side-Lying Leg Lifts

• Targets: Gluteus medius and minimus

• How-To: Lie on your side, with your legs stacked and extended. Lift the top leg to a 45-degree angle, pause, and lower slowly. Complete 12-15 reps on each side.

Clamshells

• Targets: Hip abductors and rotators

• How-To: Lie on your side with knees bent at 90 degrees. Keeping your feet together, lift the top knee while keeping your hips steady. Lower and repeat for 12-15 reps on each side.

Lateral Band Walks

• Targets: Glutes, abductors, and hip rotators

• How-To: Place a resistance band around your legs just above the knees. Step side to side in a squat position for 10-12 steps each direction. Keep your knees aligned with your toes.

Single-Leg Deadlift

• Targets: Glutes, hamstrings, and core

• How-To: Stand on one leg, and hinge at the hips as you extend the other leg straight back. Lower until your torso is parallel to the ground, then return to standing. For more of a challenge, hold a weight in your opposite hand. Complete 8-10 reps per leg.

Making Hip Strength Part of Your Routine

Even 10-15 minutes of focused hip exercises twice a week can make a significant difference. Consider adding these moves on your cross-training days. Think of hip strength work as part of your injury prevention plan, building resilience and stability to support your running goals.

A recipe to try this week!

Waffle Breakfast Sandwich

• Your favorite waffle mix (we use Great Value Gluten Free Waffle Mix)

• Turkey Breakfast Sausage Patties

• Egg

• 100% Pure Maple Syrup

• Sliced cheese

• Salt/Pepper

Directions:

1. Make a waffle according to the directions on the package.

2. While the waffle is cooking, fry an egg on a pan or cook it in a bowl in the microwave. Sprinkle salt/pepper on the egg before cooking.

3. Cook sausage according to directions on package.

4. After waffle is cooked, cut in half and place the egg, sausage, and cheese on it to turn it into a sandwich.

5. Drizzle with maple syrup and enjoy!

After a great run, many runners head straight to the shower or their next activity. However, taking just a few minutes to stretch can make a big difference in your recovery and long-term performance. Post-run stretching helps restore flexibility, improves mobility, and reduces muscle tightness, setting you up for your next workout with fewer aches and a greater range of motion. Here’s a simple post-run stretching routine to boost your mobility and keep your muscles happy.

Standing Quad Stretch

Your quadriceps take on much of the work during a run. Stretching them post-run is essential for recovery and maintaining knee health.

• How to do it: Stand tall, bend your right knee, and bring your heel towards your glutes. Hold your ankle with your right hand and gently pull your foot towards your body, keeping your knees close together. Hold for 20-30 seconds on each side.

Hamstring Stretch

Hamstrings often tighten up after a run, which can limit flexibility and increase injury risk.

• How to do it: Sit on the ground with one leg extended and the other leg bent inward. Slowly reach toward your toes with both hands, keeping your back straight. Feel the stretch in the back of your thigh. Hold for 20-30 seconds, then switch sides.

Hip Flexor Stretch

Running can tighten the hip flexors, which may lead to lower back discomfort and reduced hip mobility.

• How to do it: Start in a lunge position with your right leg forward and your left knee on the ground. Shift your weight forward slightly, feeling a stretch in the front of your left hip. Keep your back straight and core engaged. Hold for 20-30 seconds and switch sides.

Calf Stretch

Your calves work hard to propel you forward during a run. Stretching them post-run helps relieve tightness and prevent stiffness.

• How to do it: Stand facing a wall, with your hands pressed against it at shoulder height. Step one foot back, keeping your heel on the ground, and bend your front knee. Lean into the wall until you feel a stretch in your calf. Hold for 20-30 seconds, then switch legs.

Piriformis Stretch

This small muscle in your gluteal region often gets tight from running, which can lead to discomfort in the hips and lower back.

• How to do it: Lie on your back with both knees bent. Cross your right ankle over your left knee and gently pull your left thigh towards your chest. You should feel a stretch in your right glute. Hold for 20-30 seconds, then switch sides.

Child's Pose

A final stretch to relax your body and lengthen the spine.

• How to do it: Kneel on the floor, sitting back on your heels. Reach your arms forward on the ground and lower your chest towards the floor, stretching out your back and shoulders. Hold for 30 seconds, breathing deeply.

Consistency is key when it comes to post-run stretching. Incorporating this routine into your cool-down will enhance your recovery, improve your flexibility, and promote better running form. Plus, it only takes a few minutes to show your body some extra care after pounding the pavement.

A recipe to try this week!

Healthy Nachos

• 1 lb of lean meat (ground turkey or ground beef)

• 1 can black beans

• 1 can corn

• 6 green bell peppers

• Toppings: cheese, tomatoes, avocado, onion, salsa, guacamole, sour cream

Directions:

1. Preheat oven to 350 degrees. Cook your meat in a skillet, then add black beans and corn to the skillet.

2. Cut bell peppers into chip size pieces and overlap them on a pan.

3. Put meat, black beans/corn, & cheese on top of peppers then bake in oven until cheese is melted.

4. Add the rest of the toppings & enjoy!

Calf tenderness and pain can be common issues for runners, especially when pushing hard in training or increasing mileage. Whether it’s a dull ache, sharp pain, or pesky knots that seem impossible to work out, calf discomfort can slow you down or even lead to injury if not addressed early.

What Causes Calf Tenderness and Knots?

The calf muscles, primarily made up of the gastrocnemius and soleus, work hard during running, propelling you forward with each stride. Overuse, poor running form, tightness, or lack of strength can lead to calf strain, knots (trigger points), or even muscle tears. Common causes of calf pain in runners include:

• Overtraining: Rapid increases in mileage or intensity.

• Tightness: Insufficient stretching of the calf muscles.

• Weakness: Lack of strength of the calf and foot muscles can contribute to strain, overuse injuries, and trigger point development.

• Improper Footwear: Shoes without proper support or incorrect running shoes for your foot type.

• Dehydration: Lack of fluids and electrolytes can contribute to cramping and tightness.

• Poor Running Mechanics: Misalignments or excessive vertical movement can increase calf strain.

Preventing Calf Pain and Muscle Knots

The best way to manage calf pain is to prevent it before it happens. Here are some tips to keep your calves happy and healthy:

• Warm Up Properly: Always start your run with a dynamic warm-up that includes calf activation, such as calf raises, ankle rolls, and light jogging. A proper warm-up increases blood flow to the muscles, making them more pliable and ready for action.

• Stretch After Your Runs: Regular stretching helps maintain calf flexibility. Focus on calf stretches like the standing calf stretch or downward dog, holding each stretch for at least 30 seconds to allow the muscle fibers to relax and lengthen.

• Strengthen the Calves: Add calf raises and eccentric exercises (slowly lowering your heels off a step) to your strength routine to build resilient calf muscles that can handle the demands of running.

• Cross-Train: Incorporating low-impact activities like cycling or swimming can reduce the repetitive strain on the calves while maintaining cardiovascular fitness.

• Stay Hydrated: Dehydration can contribute to muscle cramping and tightness. Make sure you're drinking enough water, especially during and after long runs, and consider replenishing electrolytes.

• Wear Proper Footwear: Choose running shoes that match your foot type and running style. Old, worn-out shoes can alter your gait and strain your calves.

Self-Treatment for Calf Pain and Knots

Even with the best prevention strategies, calf pain or muscle knots can still creep up. Here are some self-treatment techniques to help you manage mild calf discomfort:

• Foam Rolling: Foam rolling the calves can help release tight muscles and improve blood circulation. Roll slowly, stopping at any tender spots for 20-30 seconds to target trigger points.

• Massage: You can use your hands or a tennis/lacrosse ball to apply pressure to specific knots in the calf. Work gently around the area to encourage relaxation and blood flow.

• Compression: Compression sleeves or socks can improve circulation and reduce swelling, especially after long runs or races.

• Stretching: Gently stretch the calves throughout the day. Hold each stretch for 30 seconds to a minute, avoiding bouncing or jerking movements.

How SWELL Can Help

If your calf pain or knots persist despite self-care, it’s time to seek professional help. At our clinic, we offer tailored physical therapy programs designed specifically for runners, addressing not only your symptoms but also the root causes of your calf pain.

One technique we specialize in is dry needling, which is particularly effective for treating muscle knots (trigger points) in the calf.

Dry Needling for Calf Muscle Knots: Why It’s More Effective Than Massage

While massage can provide temporary relief for muscle knots, it often doesn’t penetrate deep enough to fully release chronic trigger points. Dry needling, on the other hand, directly targets these problem areas by using a thin, sterile needle to stimulate the muscle and trigger a twitch response. This helps to reset the muscle fibers, improving blood flow and reducing tension much more effectively than massage alone.

Here’s why dry needling works better than traditional massage for calf knots:

• Deeper Penetration: The fine needles used in dry needling reach deep into the muscle tissue, targeting trigger points that are difficult to access with manual massage techniques.

• Release of Muscle Tension: Dry needling causes a local twitch response in the muscle, which helps release tightness and restore normal function. This is often more immediate and longer-lasting than what massage can provide.

• Improved Blood Flow: By disrupting the tight muscle fibers, dry needling promotes increased blood flow to the area, accelerating the healing process and reducing inflammation.

• Faster Recovery: Many patients experience faster pain relief and improved mobility with dry needling compared to traditional massage, which may require several sessions for noticeable results.

Ready to Get Back to Pain-Free Running?

If you're dealing with persistent calf pain or knots that just won’t go away, don’t wait for them to get worse. Schedule an appointment with us today to learn how we can help you get back on track—whether through hands-on therapy, a tailored exercise program, or advanced techniques like dry needling.

Your calves work hard for you—let us help you take care of them!

A recipe to try this week!

Banana Oat Pancakes

• 1 ripe banana

• 1 egg

• 1/2 cup rolled oats

• 1/4 cup almond milk (or any milk of your choice)

• 1/2 teaspoon baking powder

• 1/2 teaspoon vanilla extract (optional)

• A pinch of cinnamon (optional)

• Fresh fruit, nuts, or a drizzle of honey for topping

Directions:

1. Mash the banana in a bowl until smooth.

2. Add the egg, oats, milk, baking powder, and vanilla extract (if using) to the banana. Mix well until it forms a batter.

3. Heat a non-stick skillet over medium heat and lightly coat with oil or butter.

4. Pour the batter into the pan to form small pancakes (about 1/4 cup of batter per pancake).

5. Cook for 2-3 minutes on each side until golden brown and cooked through.

6. Serve warm, topped with fresh fruit, a handful of nuts, and a drizzle of honey or maple syrup if you like.

Carpal Tunnel Syndrome (CTS) is one of the most common causes of hand and wrist pain, often presenting with discomfort, numbness, tingling, and even weakness in the thumb, index, and middle fingers. These symptoms can interfere with daily activities, making tasks like typing, gripping, and even driving difficult. CTS occurs when the median nerve, which runs through the carpal tunnel—a narrow passageway in the wrist—gets compressed. But here’s the good news: you don’t have to live with these symptoms forever!

CTS can develop for a variety of reasons, often due to repetitive stress or strain on the wrist. Some of the most common culprits include:

• Repetitive motions: Activities such as typing, knitting, playing musical instruments, or assembly line work can cause strain on the wrist, leading to inflammation and pressure on the median nerve.

• Prolonged wrist positioning: Holding the wrist in awkward or fixed positions—like when using a smartphone, gripping a steering wheel, or working with a poorly designed keyboard setup—can also contribute to the development of CTS.

• Medical conditions: Conditions such as diabetes, arthritis, hypothyroidism, and obesity can increase your risk for CTS by affecting nerve health and causing inflammation.

• Hormonal changes: Pregnancy and menopause can cause fluid retention and swelling, which can increase pressure within the carpal tunnel, leading to symptoms of CTS.

Although CTS is more common in individuals who perform repetitive hand movements, anyone can develop it. Understanding how to prevent it is key to maintaining healthy hands and wrists.

Preventing Carpal Tunnel Syndrome

• Ergonomics are your friend: Set up your workspace so that your wrists are in a neutral position—aligned with your forearms rather than bent up or down.

• Take frequent breaks: If you're doing a repetitive task, take mini-breaks to stretch your hands and wrists.

• Strengthen and stretch: Simple wrist exercises can help maintain flexibility and strength, making your wrists more resilient against injury.

Why Dry Needling is a Game-Changer for CTS

At SWELL Physical Therapy & Performance, we have had remarkable success using dry needling to treat Carpal Tunnel Syndrome. If you’re unfamiliar with dry needling, it’s a technique that involves inserting fine, sterile needles into trigger points or tight muscles to relieve tension, improve circulation, and promote the body's natural healing process. So, how does dry needling help with Carpal Tunnel Syndrome?

• Reduces inflammation and tension: One of the primary causes of CTS is muscle tightness and inflammation, which places additional pressure on the median nerve. Dry needling targets these tight muscles and trigger points, helping to release the tension and reduce inflammation in the wrist and forearm.

• Improves mobility and blood flow: By addressing tight muscles and restoring blood flow to the affected area, dry needling can enhance wrist mobility and allow the carpal tunnel to function more efficiently. This leads to reduced pressure on the median nerve and a faster recovery from symptoms like pain and numbness.

• Prevents surgery: One of the most significant benefits we’ve seen is that our clients have been able to avoid surgery thanks to the impressive results of dry needling. By addressing the root causes of CTS—such as tight muscles and inflammation—dry needling has provided lasting relief, eliminating the need for more invasive procedures.

The results speak for themselves. Our clients have experienced fantastic relief from CTS symptoms—ranging from reduced pain and numbness to improved grip strength—after just a few dry needling sessions. They’ve also been able to return to their daily activities and sleeping without discomfort and have completely avoided the need for surgery. With dry needling, we focus on providing lasting relief by treating the underlying muscle tightness and inflammation that contribute to nerve compression.

At SWELL Physical Therapy & Performance, we’ve seen how dry needling can make a life-changing difference for those suffering from Carpal Tunnel Syndrome. If you’re dealing with hand and wrist pain, numbness, or tingling, don’t wait for your symptoms to worsen. Reach out to us today to schedule a consultation, and let us help you get back to your daily routine, pain-free!

A recipe to try this week!

Chicken & Quinoa Power Bowl

• 1 cup quinoa

• 2 boneless, skinless chicken breasts

• 1 avocado, sliced

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1 cup quinoa

• 2 boneless, skinless chicken breasts

• 1 avocado, sliced

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

Directions:

1.Cook the quinoa: Rinse the quinoa and cook according to package instructions (usually about 15 minutes).

2. Grill the chicken: Season the chicken breasts with salt and pepper, then grill or pan-sear them until fully cooked (about 6-8 minutes per side). Slice into strips.

3. Assemble the bowl: In a bowl, layer the quinoa, chicken, avocado, cherry tomatoes, cucumber, and feta.

4. Dressing: Drizzle with olive oil, lemon juice, and add a sprinkle of fresh herbs if you like.

5. Mix and enjoy: Stir everything together or leave it layered—your choice!

Whether you're swinging a golf club, smashing a tennis ball, pounding the pavement, or lifting heavy in the gym, injury prevention is key to staying active and doing what you love. It’s all too easy to overlook the wear and tear that builds up over time, and before you know it, a nagging pain turns into something that keeps you sidelined. Let’s dive into how to keep those injuries at bay with some activity-specific tips!

Golf: Preventing Elbow and Back Injuries

Golf might not look like the most physically demanding sport, but repetitive swinging can lead to issues like golfer’s elbow (medial epicondylitis) and lower back pain.

• Warm-up properly: Do some dynamic stretching and light swinging before hitting the course. Focus on stretching your shoulders, hips, and spine to increase mobility.

• Strengthen your core: A strong core stabilizes your swing and prevents excessive stress on your spine. Incorporate a variety of planks and rotational strengthening exercises.

• Perfect your technique: Poor swing mechanics increase strain on your joints. Work with a coach to ensure your technique is efficient and safe.

Tennis: Protect Your Shoulders and Knees

Tennis is full of fast movements, quick pivots, and overhead strokes—all of which can lead to shoulder injuries, tendinitis, and knee problems.

• Stretch your shoulders and hips: Tennis players often have tight shoulders and hips from repeated swinging. Stretching these areas can prevent stiffness and injury.

• Strengthen your legs: Building quad and hip strength supports your knees during quick side-to-side movements. Side lunges, single-leg exercises, and other lateral and rotational movements are great additions to your routine.

• Rest and recovery: Overuse is a common issue in tennis. Make sure to give your muscles and joints time to recover between sessions, especially if you play several times a week.

Running: Avoiding Shin Splints and Plantar Fasciitis

Runners are no strangers to repetitive stress injuries, especially in the lower legs. Shin splints and plantar fasciitis are two common culprits.

• Mix up your routine: Try cross-training or adding strength work to avoid overloading the same muscles repeatedly. Add low-impact exercises like swimming or cycling to give your joints a break.

• Footwear matters: Wearing supportive shoes that fit your foot type is critical for preventing injuries like plantar fasciitis and shin splints. Replace your shoes every 300-500 miles to ensure they provide adequate cushioning and support.

• Listen to your body: Ignoring pain is a runner's worst enemy. If something feels off, it’s better to take a day or two to recover than to push through and end up sidelined for weeks.

Weightlifting: Protect Your Joints and Back

Weightlifting builds strength and resilience, but poor form and overloading can lead to joint pain, lower back strains, or even more serious injuries.

• Start with proper form: Always prioritize form over the amount of weight you’re lifting. Even experienced lifters should regularly check their technique.

• Warm-up and mobility: Dynamic stretches and mobility work for your shoulders, hips, and ankles should be part of your pre-lifting routine to prevent injury.

• Don’t skip rest days: Overtraining can lead to muscle imbalances and injuries. Incorporate rest days into your routine and listen to your body when it needs recovery.

Injury Prevention with SWELL Physical Therapy & Performance

At SWELL Physical Therapy & Performance, we specialize in keeping you healthy, active, and injury-free. Whether you're an athlete looking to optimize your performance or an active individual who just wants to enjoy a pain-free lifestyle, we’re here to help. Our personalized programs combine strength training, mobility work, and expert guidance to ensure you’re performing at your best without the risk of injury. If you’ve got aches or pains that won’t go away, or if you want to prevent future injuries, reach out to us—we’ve got your back (and elbows, knees, and everything else!).

Stay active, stay healthy, and stay in the game!

Our favorite recipe this week!

Pumpkin Pasta

• 2 cups pumpkin puree

• 1/2 cup raw cashews soaked in boiling water for 10 mins (strain water before adding the cashews to blender)

• 1/4 cup nutritional yeast

• 1/2 cup pasta sauce

• 1 tsp garlic powder

• 1/2 tsp smoked paprika

• 1/4 tsp nutmeg

• salt and pepper to taste

• 2 tbsp lemon juice

• 1 1/2 cup full fat coconut milk

• 10 ounces of rigatoni pasta (can use gluten free pasta)

Directions:

1. Soak cashews in boiling water for 10 minutes, then drain the water.

2. Cook pasta.

3. Add all of the ingredients besides the pasta to a blender.

4. Heat a pan over medium heat - then add blended sauce and pasta.

5. Heat for about 4-5 minutes until warm.

6. Add in some sautéed kale for some yummy greens.

7. Enjoy :)

When most people think of weightlifting, they imagine bulging muscles and Olympic-level feats of strength. But weightlifting, as part of an overall training program, offers much more than just a ticket to building muscle. It’s an essential component of long-term health, injury prevention, and even athletic performance—whether you’re a weekend warrior or a competitive athlete.

Why Weightlifting Should Be Part of Your Routine

Builds Strength and Muscle Mass:

The most obvious benefit of weightlifting is that it helps develop stronger muscles. Building strength isn’t just for athletes. Strong muscles support healthy joints, improve posture, and make everyday activities easier and safer.

Boosts Metabolism and Supports Fat Loss:

Muscle tissue is metabolically active, meaning the more muscle you have, the more calories your body burns at rest. Weightlifting can also help you maintain or even lose fat, especially when combined with a balanced diet and cardiovascular exercise.

Enhances Bone Density:

Weightlifting places stress on bones, which encourages the body to increase bone density. This is particularly important for preventing conditions like osteoporosis and maintaining overall skeletal health as we age.

Improves Functional Fitness:

Functional fitness refers to the ability to perform everyday tasks with ease and efficiency. Weightlifting mimics these real-world movements, making it easier to carry groceries, lift kids, or even reduce the risk of injury while doing yard work.

Powerlifting: A Specialized Approach to Strength

Powerlifting is a more specific type of weight training focused on three core lifts: the squat, bench press, and deadlift. These movements are not just about sheer strength; they require technique, coordination, and discipline, making them a great training approach for athletes and non-athletes alike.

Who Benefits from Powerlifting?

Powerlifting can benefit a wide range of people, from competitive athletes looking to increase their performance to older adults trying to improve functional strength. Here’s who stands to gain:

• Athletes: Powerlifting can build the foundation for other sports by improving strength, explosiveness, and injury prevention.

• Beginners and General Fitness Enthusiasts: Powerlifting is accessible with proper coaching, making it ideal for individuals of all fitness levels to build strength in major muscle groups.

• Older Adults: With a focus on compound lifts, powerlifting helps maintain bone density and muscle mass, both of which are critical for healthy aging.

Why Weightlifting Matters for Athletes and Active Individuals

For athletes, lifting weights provides a number of performance-enhancing benefits. Strength training can boost power, speed, and endurance while reducing the likelihood of injury. It is important for athletes and active individuals to integrate weightlifting into their broader training programs to maximize performance and longevity. Whether you’re an endurance runner, a powerlifter, or a weekend soccer player, we can help you find the right strength program to complement your goals.

How We Can Help

At SWELL Physical Therapy & Performance, we know that almost everyone can benefit from weightlifting in some form. Whether you’re recovering from an injury or looking to improve your physical performance, our team can design a tailored strengthening program that fits your unique needs. With our expertise in injury prevention, strength/power training, and athletic development, we’ll ensure that your path to fitness is safe, effective, and fun.

Our favorite recipe this week!

Apple & Peanut Butter Toast

• 1 slice of bread

• 2 tbsp peanut butter

• 1/4 cup sliced apples

• Pinch ground cardamom

Directions:

1. Toast your bread.

2. Slice the apple in very thin pieces.

3. Put peanut butter on toast, layer apples, and top with ground cardamom.

4. Enjoy this healthy, protein-filled snack!

Running is one of the most effective, accessible, and affordable forms of exercise—and it packs a powerful punch when it comes to your overall health. Whether you’re a seasoned runner or just getting started, there are a host of reasons why you should lace up your shoes and hit the pavement. Let’s dive into why running is such an effective way to stay healthy and how it supports your body and mind!

The Benefits of Running for Your Body and Bones

Strengthens Bones and Joints

Running is a weight-bearing exercise, which means your bones and joints work to support the impact of each step. This impact encourages your bones to grow denser and stronger, reducing the risk of osteoporosis as you age. And contrary to the common belief that running damages your joints, studies have shown that moderate running can actually help maintain healthy joint cartilage, particularly in your knees and hips. It’s an ideal way to keep your skeletal system strong.

Boosts Cardiovascular Health

Running is one of the best exercises for your heart. It increases your heart rate and improves circulation, which helps lower blood pressure and strengthen your cardiovascular system. Over time, consistent running can help reduce the risk of heart disease, stroke, and high cholesterol. Even running just 10 minutes a day at a moderate pace can significantly lower your risk of cardiovascular issues. Think of it as an investment in the long-term health of your heart!

Builds Mental Resilience and Fights Stress

Running isn’t just good for your physical health—it’s a powerful tool for improving mental health. The repetitive, rhythmic nature of running has meditative effects, allowing you to zone out and clear your mind. It also triggers the release of endorphins, giving you that well-known “runner’s high.” These mood-enhancing chemicals help reduce stress, anxiety, and even symptoms of depression, making running an incredible outlet for emotional wellness.

Enhances Muscle Tone and Core Strength

Running isn’t only about your legs—though your calves, quads, hamstrings, and glutes certainly benefit. It’s also a fantastic workout for your core, which stabilizes your body with every stride. A strong core is crucial for maintaining good posture and balance while running, which in turn improves your form and prevents injuries. Over time, running helps you build lean muscle and endurance, giving your entire body a toned, athletic look.

Burns Calories and Supports Weight Management

Running is one of the most efficient ways to burn calories. Even a short run can make a big impact on your metabolism, helping you manage or lose weight. Plus, the afterburn effect—where your body continues to burn calories long after your run is over—means you’re benefiting long after you’ve cooled down. Combined with a balanced diet, running is a great tool for maintaining a healthy weight.

A Cost-Effective, Low-Barrier Way to Stay Active

Unlike many other fitness activities, running requires minimal investment to get started. There’s no need for a gym membership or fancy equipment —all you need is a quality pair of running shoes, comfortable clothing, and a safe place to run. You can hit the pavement or trails in your neighborhood, parks, or anywhere that inspires you. The low cost and flexibility of running make it accessible for almost anyone, regardless of location or financial resources.

Ready to Start Running? Here’s How to Get Going

Start Slow: If you’re new to running, begin with intervals of walking and jogging. Gradually increase your running time while allowing your body to adapt. There’s no rush—consistency is key.

• • Need help with a training plan? Fleet Feet Pensacola is starting a Ready2Run Training Program on November 19th offering a 15k and 5k distance to prepare for the Double Bridge Run 2025. This will include coached classes, easy to follow workout plans, and group support + accountability.

Wear the Right Shoes: Proper footwear is crucial. We also recommend using Fleet Feet Pensacola to get fitted for shoes that support your arch and gait. They have software to scan your feet to determine the best shoes for your feet. Wearing the proper shoes can help prevent injuries like plantar fasciitis, shin splints, and knee pain.

Mix in Strength and Mobility Exercises: Incorporating strength training (especially for your core and single leg exercises for your lower body) will support your running. Exercises like single leg squats, lunges, and planks can help improve your performance while reducing your risk of injury. Don’t forget flexibility—stretching and mobility work can keep muscles limber and ready to go.

How We Can Help

At SWELL Physical Therapy & Performance, we work with athletes of all levels, including runners who want to stay healthy, improve their performance, and prevent injuries. Whether you're training for your first 5K or looking to set a new personal record in a marathon, we can help you. We offer Complete Runner’s Assessments to help enhance your running performance. This assessment includes a slow motion video running gait analysis where cutting-edge software is used to analyze your running form and identify areas for improvement. We then perform an in-depth functional movement assessment which includes comprehensive tests for mobility, strength, balance, and stability to ensure your body is running efficiently. After the assessment, we provide you with personalized instructions, tips, and corrective exercises which are customized based on your assessment findings to help you optimize performance and prevent injuries. Interested? Give us a call!

Running is an incredibly powerful form of exercise that strengthens your body, boosts your mental health, and keeps you fit—all without breaking the bank. So, whether you're looking to shed some pounds, improve your endurance, or just enjoy the outdoors, running is the perfect way to stay active. Let’s hit the ground running together!

Our favorite recipe this week!

Creamy Avocado Egg Bake

• 1 avocado (ripe,  but firm)

• 2 eggs

• 1/2 tsp salt, 1/4 tst of black pepper and red pepper flakes

Directions:

1. Preheat oven to 450. Line baking dish with foil.

2. Cut avocado in half lengthwise & remove pit. Scoop out some of the flesh.

3. Season each half with salt & pepper.

4. Break each egg into a small bowl, then carefully put the yolk and as much of the white into the center of each avocado.

5. Bake until the whites are set, about 15 mins. Then season the avocado with salt & black/red pepper.

Hip pain can be a real game-changer, whether you're an athlete or just enjoy staying active. This joint powers your movements, from sprinting to jumping, and even slight pain can slow you down. Let’s dive into the causes, how to prevent hip pain, and what you can do to stay strong and pain-free!

Common Causes of Hip Pain in Athletes

• Overuse Injuries: Repetitive movements, like running or cycling, can cause tendinitis or bursitis due to inflammation of the tendons or bursae. These injuries often creep up when we push our bodies too hard without enough recovery.

• Muscle Imbalances: Active individuals who favor one side or focus heavily on certain movements can develop imbalances. Weak glutes or tight hip flexors might lead to strains, compensatory movements, or even alignment issues.

• Hip Labral Tears: Sports involving sudden changes in direction (like soccer or basketball) can cause small tears in the labrum, the cartilage that cushions the hip socket. These tears may lead to catching sensations, pain, or stiffness.

• Hip Impingement (FAI): Femoroacetabular impingement, or FAI, occurs when extra bone grows along one or both of the bones that form the hip joint. This can restrict movement and cause pain, especially during high-impact activities.

How to Prevent Hip Pain

• Incorporate Mobility Work: Regular stretching of the hip flexors, glutes, and surrounding muscles can maintain flexibility. Yoga or dynamic stretches before activity can go a long way.

• Strengthen the Supporting Muscles: Strong hips and glutes can help prevent pain. Adding strength exercises focused on these areas can reduce the risk of injury and enhance your performance.

• Balance Your Workouts: Cross-training and addressing muscle imbalances are key. Avoid overtraining and ensure you're mixing in strength, flexibility, and recovery.

Key Strengthening Exercises

Glute Bridges

Targets: Glutes and hamstrings

• Lie on your back with knees bent and feet flat on the floor. Push through your heels to lift your hips, creating a straight line from knees to shoulders. Lower slowly. To make it more challenging, add a resistance band just above your knees.

Clamshells

Targets: Hip abductors and glutes

• Lie on your side with knees bent at 90 degrees. Keeping feet together, raise your top knee without rotating your pelvis. Lower back down. To make it more challenging, add a resistance band just above your knees.

Single-Leg Deadlifts

Targets: Glutes and hamstrings

• Stand on one leg, hinge at the hips, and reach toward the ground with your opposite hand, keeping your back straight. Return to standing by squeezing the glutes. To make it more challenging, add a weight in your opposite hand.

How SWELL PTP Can Help

At SWELL Physical Therapy & Performance, we specialize in diagnosing the root cause of hip pain, ensuring your treatment plan is tailored to your unique situation. Here's how we can support your recovery:

• Advanced Diagnostic Techniques: We assess not just your hip, but how your entire body moves to find underlying causes of pain or dysfunction.

• Targeted Strength Programs: Our strengthening routines will help you build resilience, improving your athletic performance while preventing future injuries.

• Hands-On Treatment: With our expertise in soft tissue mobilization, joint manipulation, and dry needling, we offer comprehensive care that accelerates recovery and reduces pain.

Let us help you stay active and pain-free—book an appointment today and see how we can get you back to doing what you love, pain-free!

Our favorite recipe this week!

Quinoa & Avocado Salad

• 1 cup cooked quinoa

• 1 ripe avocado, diced

• 1/2 cup cherry tomatoes, halved

• 1/4 cup red onion, finely chopped

• 1 tbsp olive oil

• 1 tbsp lemon juice

• salt and pepper to taste

Directions:

1. Mix quinoa, avocado, cherry tomatoes, and red onion in a large bowl.

2. Drizzle with olive oil and lemon juice, then season with salt and pepper.

3. Toss all things together and sprinkle with fresh herbs i.e. parsley, cilantro, or basil.

4. Enjoy!! :)

If you’ve been battling muscle tightness, pain, or a nagging injury that just won’t quit, you may have heard of dry needling—a technique that has quickly become a go-to solution for athletes, active individuals, and those seeking faster recovery. At SWELL Physical Therapy & Performance, dry needling is one of the tools we use to help our clients get back on track. But how does it work, what are the real benefits, and who can it help? Let’s dive into this cutting-edge treatment to answer all those questions.

What is Dry Needling?

Dry needling involves using thin, sterile needles inserted into specific points in the muscle, known as trigger points. These trigger points are often those annoying “knots” you feel in your muscles—small, taut areas that can cause pain not only where they are located but also in other parts of the body. Unlike acupuncture, which is based on traditional Chinese medicine, dry needling is rooted in Western medicine and focuses on muscle dysfunction and pain relief.

These trigger points develop due to a variety of factors, including muscle overuse, injury, stress, or even poor posture. Once formed, they can restrict blood flow and irritate surrounding nerves, resulting in pain and stiffness.

The main goal of dry needling is to deactivate these trigger points, allowing muscles to relax and improving overall function. When combined with other therapies, such as stretching, strengthening, and manual therapy, dry needling can significantly speed up the recovery process.

How Does Dry Needling Work?

You might be wondering, How can a tiny needle do so much? While the needle itself might be small, the effects are significant. Here’s a breakdown of how dry needling works:

• Trigger Point Deactivation: When the needle hits the trigger point, it often causes what’s known as a “twitch response”—a quick muscle contraction. This is a good thing! It means the needle has successfully released tension in the muscle.

• Improved Blood Flow: Trigger points can restrict blood flow to muscles, which hinders healing. Dry needling helps by improving circulation to the area, allowing more oxygen and nutrients to reach the affected tissues.

• Pain Reduction: The treatment can calm irritated nerves and reset the muscle’s electrical activity. This means fewer pain signals are sent to the brain, leading to noticeable pain relief.

• Neurochemical Changes: Dry needling also prompts the release of neurotransmitters, like endorphins and serotonin, which are the body’s natural painkillers. This provides an extra layer of pain relief beyond just the mechanical changes in the muscle.

The Benefits of Dry Needling

Dry needling isn’t just a trendy new therapy; it’s backed by research and clinical evidence. Here’s why it’s becoming a staple in the recovery toolbox for athletes, weekend warriors, and anyone with chronic pain:

• Rapid Pain Relief: Many patients report noticeable pain relief after just one or two sessions, especially for acute issues like muscle spasms, strains, or tension headaches.

• Increased Range of Motion: By releasing muscle tightness, dry needling can help restore normal range of motion. This is particularly important for athletes or anyone involved in physical activities that require flexibility and strength.

• Accelerated Healing: Dry needling improves blood flow and promotes tissue repair, making it an effective tool for those dealing with sports injuries, overuse conditions, or post-surgical recovery.

• Lasting Results: The effects of dry needling aren’t just temporary. By addressing the root cause of muscle dysfunction, dry needling can provide long-term relief from pain and muscle tightness, allowing you to get back to your routine or sport without constant flare-ups.

• Improved Muscle Performance: For athletes, dry needling can be a game-changer. Releasing tight or overworked muscles allows for better muscle recruitment, improved biomechanics, and enhanced overall performance.

Common Conditions Treated with Dry Needling

Dry needling is a versatile technique that can be used to treat a wide range of conditions affecting the musculoskeletal system. Here are just a few of the most common issues we treat with dry needling at SWELL Physical Therapy & Performance:

• Neck/Shoulder Pain and Headaches: Whether it’s tension from poor posture, a sports-related injury, or even stress-induced tightness, dry needling can help release those stiff muscles and alleviate associated headaches.

• Low Back Pain: Tightness and dysfunction in the muscles around the spine often contribute to low back pain. Dry needling can target the deep muscles that are hard or impossible to reach with massage or other treatments, providing relief from chronic or acute low back pain.

• Tennis and Golfer’s Elbow: Tendonitis in the elbow often results from repetitive motions or muscle imbalances. Dry needling relaxes the problematic muscles and tendons, reduces inflammation, and speeds up recovery.

• Knee Pain: Whether caused by overuse, trauma, or conditions like patellar tendonitis, knee pain often involves surrounding muscles that are tight or overworked. Dry needling helps relax these muscles, improving pain and mobility.

• Carpal Tunnel: Dry needling helps to relieve tension in the common compression sites along the path of the median nerve through the elbow, forearm, wrist, and hand. We have even helped several clients avoid carpal tunnel surgery!

• Plantar Fasciitis: This common foot condition involves inflammation of the fascia on the bottom of the foot. Dry needling can target this painful tissue directly and also release tight calf muscles, providing relief from the chronic pain of plantar fasciitis.

• TMJ Dysfunction: If you suffer from jaw pain or tightness due to TMJ (temporomandibular joint) dysfunction, dry needling can target the muscles around your jaw to reduce tension and alleviate pain.

• Sciatica: Dry needling can relieve tension in the muscles that compress the sciatic nerve, providing relief from radiating pain down the leg.

Is Dry Needling Right for You?

Dry needling is a safe, effective, and proven therapy for a wide range of conditions, but it works best when integrated into a comprehensive treatment plan. At SWELL Physical Therapy & Performance, our certified team assesses your individual needs and develops a treatment plan that incorporates dry needling along with other therapies like manual therapy, corrective exercises, and strength training.

Whether you're dealing with muscle tightness, chronic pain, or recovering from an injury, dry needling could be the missing link in your recovery. It’s a quick and efficient way to get your muscles to relax, ease pain, and improve mobility so you can get back to doing what you love—stronger than ever. We’ve even had patients who were going to other PT clinics for 6+ weeks, 2-3x per week, without any improvements. But after just one dry needling session with SWELL, they were entirely pain free!

Want to learn more or schedule a dry needling session? Reach out to SWELL Physical Therapy & Performance today and discover how we can help you unlock your body’s potential!

Our favorite recipe this week!

Need a quick & healthy breakfast packed with protein, healthy fats, & fiber? Try making avocado toast!

• bread

• 1 avocado

• 2 eggs

• cherry tomatoes

• olive oil 

Directions:

1. After bread is toasted, mash an avocado w/ salt & spread on toast.

2. Fry an egg, place it on top of the avocado then garnish w/ tomatoes & olive oil.

As an athlete or a fitness enthusiast, your Achilles tendon is critical to your performance, powering your every step, sprint, jump, and pivot. But when this tendon tears or ruptures, it can spell disaster. The Achilles tendon is strong, but it’s not invincible. Understanding how injuries occur and knowing how to prevent and rehab them can make the difference between a quick comeback and a long road to recovery.

How Achilles Injuries Happen in Sports

Achilles tendon ruptures are often sudden, intense, and dramatic. Here’s how they typically happen in sports:

• Explosive Movements: Sports that require sudden bursts of speed, like sprinting or jumping, put immense stress on the Achilles. When the force exceeds what the tendon can handle, a rupture can occur.

• Quick Direction Changes: Sports like basketball, soccer, or tennis demand rapid changes in direction. This can overstretch the Achilles, especially if the muscles it attaches to are weak, fatigued or overly tight.

• Overtraining and Fatigue: Pushing your body without proper recovery time leads to fatigue, reducing the tendon’s ability to absorb shock. Over time, this can result in a tear during an otherwise routine movement.

Achilles Injuries in Athletes

Preventing Achilles ruptures isn’t just about avoiding injury—putting in the work also enhances your athletic performance simultaneously. Here’s how to keep your Achilles tendon strong and resilient:

• Progressive Loading: Gradually increase the intensity of your training, allowing your body—and your Achilles tendon—to adapt to higher demands.

• Proper Warm-Up and Stretching: Before every practice or game, ensure you warm up properly, focusing on dynamic stretches that prepare your calf muscles and Achilles tendon for action.

• Strength and Conditioning: Incorporate specific exercises to strengthen the muscles around your Achilles, improving its ability to handle the explosive forces of your sport.

Strengthening Exercises for Achilles Tendon Rehab

Rehabbing a torn Achilles tendon focuses on restoring strength and function. These exercises are key for athletes aiming to return to peak performance:

• Eccentric Heel Drops

  • Stand on a step with your heels hanging off.

  • Slowly lower your heels below the step, focusing on the controlled descent.

  • Use both feet to rise back up.

  • (3 sets of 12-15 reps)

• Single-Leg Calf Raises

  • Stand on one leg and lift your heel as high as possible.

  • Slowly lower it back down, maintaining control throughout the movement.

  • Switch legs after each set.

  • (3 sets of 8-12 reps per leg)

• Plyometric Training

  • Once cleared by your physical therapist, gradually reintroduce explosive movements like box jumps or bounds to rebuild your tendon’s capacity to handle sport-specific forces.

  • (Start with lower intensity and gradually increase)

How SWELL Helps Athletes

At SWELL Physical Therapy & Performance, we specialize in helping athletes bounce back even stronger after an injury. Our approach isn’t just about getting you back to your old self—it’s about returning to your sport with improved performance and reduced injury risk. A true win-win. Here’s what we offer:

• Sports-Specific Rehab Plans: We tailor your rehab to the demands of your sport, ensuring you’re not just healed but ready to compete at your highest level.

• Cutting-Edge Techniques: Utilizing advanced techniques like dry needling, Blood Flow Restriction Training, and sport-specific strengthening, we accelerate your recovery and maximize your performance.

• Performance Enhancement: Post-rehab, we focus on building your strength, agility, and endurance, helping you return to the field, court, or track better than ever.

Don’t let an Achilles injury sideline your athletic career. With SWELL Physical Therapy & Performance, you’ll come back stronger, faster, and more resilient—ready to dominate your sport and the activities you love once again.

Our favorite recipe this week!

Pumpkin Cookies

• 2.5 cups rolled oats

• 2 cups pumpkin puree

• 1/4 cup maple syrup (or agave syrup)

Directions:

1. Preheat oven to 350. Line baking sheet with parchment paper.

2. Mix all ingredients together in a bowl. (optional - add chocolate chips)

3. Using your hands, form small balls - place on baking sheet and press into cookie shape.

4. Bake for 10 mins, then allow to cool.

When it comes to reaching your health and fitness goals, winging it just doesn't cut it. Imagine a football team stepping onto the field without a game plan—chaos, right? The same goes for your wellness journey. At SWELL, we believe in crafting a customized game plan that addresses YOUR unique needs and goals. Our "SWELL"ness Coaching is your ticket to becoming the healthiest and happiest version of yourself, and it all starts with optimizing the 4 Pillars of Health: Physical Fitness, Nutrition/Hydration, Sleep/Recovery, and Stress Management.

The Power of a Tailored Workout Program

Let’s face it—there’s no one-size-fits-all solution to fitness. That’s why our workout programming is customized just for you. Whether you’re recovering from an injury, trying to avoid one, or looking to hit new PRs, our programs are designed with your specific goals in mind. The best part? You’ve got an expert in your corner. As a Board-Certified Sports Clinical Specialist and Certified Strength and Conditioning Specialist, Dr. Anthony Inzillo brings over 12 years of experience to the table. He’s worked with elite athletes in the NFL, XFL, NCAA, and beyond, helping them reach peak performance while staying injury-free. Now, he’s here to do the same for YOU!

Meet Your Wellness Quarterback

Think of SWELL as part of your health and wellness team, and we’re the quarterbacks calling the plays. We don’t just focus on one aspect of your health; we look at the whole picture. From what you eat to how you sleep, we’ve got you covered. Our "SWELL"ness Coaching is all about providing individualized, 1-on-1 support to optimize your Physical Fitness, Nutrition/Hydration, Sleep/Recovery, and Stress Management. We know that when these four pillars are strong, you’re not just surviving—you’re thriving.

Why Work With Us?

You might be wondering, “Why should I invest in a monthly membership for customized workout programming or ”SWELL”ness coaching?” Here’s the thing: when you work with a professional who’s spent over a decade helping thousands of athletes and active adults achieve their goals, you’re not just getting a workout plan—you’re getting a roadmap to success. Our experience means we know how to adapt programs to fit your life, your body, and your aspirations. Whether you’re overcoming an injury or pushing toward a new fitness milestone, we’ll be there every step of the way.

Ready to Take the Field?

If you’ve been struggling with an injury or just haven’t been able to hit those goals you’ve set for yourself, it’s time to bring in the pros. At SWELL, we’re your partners in health. With our monthly membership options for customized workout programming and "SWELL"ness Coaching, you’ll have everything you need to succeed.

Don’t leave your health up to chance. Contact us today to learn more about how we can help you achieve your goals and start your journey toward becoming the healthiest, happiest version of yourself.

Check out the testimonial below from one of our “SWELL”ness Coaching clients!

“Dr. Anthony Inzillo is a delight, and one of the most knowledgeable physical therapists I’ve ever worked with. He was recommended to me for “SWELL”ness coaching when I was looking for a way to improve my overall health after a diabetes diagnosis. One of my favorite things about working with Anthony was the time and attention he gave to creating a custom workout plan for me based on the equipment I had available to me and the time I could dedicate daily/weekly. Some days, all I could access was 15 minutes with a set of free weights before my kids woke up for school, but I felt confident knowing he’d tailored the workouts to maximize efficacy. We talked about nutrition, sleep, and mental health in addition to physical fitness, and checked in each week to discuss how the plan was going. When I started, I committed to three months—my A1C was at an 8.7, and I was about 50 lbs over my goal weight. At the three-month mark, my A1C is down to 6.4 (less than half a point to go to reverse the diabetes!) and I’ve lost 25 lbs. I feel so motivated to keep up with the custom workouts and wellness plan! Thank you, Dr. Anthony!”

-Taylor K.

Our favorite recipe this week!

Apple Pie Smoothie

• 2 apples cored

• 1 cup of milk (dairy or non-dairy)

• 1/2 cup yogurt

• 1 tsp ground cinnamon

• 1/4 tsp ground nutmeg

• honey to sweeten (optional)

Directions:

1. Place all ingredients in blender & blend.

2. Add honey to sweeten & top with cinnamon. Enjoy!

Ankle sprains aren't reserved for pro athletes making dramatic plays; they're a common mishap for anyone, whether you're stepping off a curb or dancing at a wedding. A sudden twist or turn can stretch or tear the ligaments that hold your ankle bones together, leaving you with pain, swelling, and limited mobility.

Prevention: Stay One Step Ahead

Preventing ankle sprains is all about building strength, improving balance, and staying aware of your surroundings. Here are some tips to keep your ankles in top shape:

• Strength Training: Focus on exercises that target the muscles around your ankle and lower leg. Strong muscles can better support your joints.

• Balance and Proprioception: Enhance your ability to sense the position of your foot and ankle to react quickly to changes in terrain.

• Proper Footwear: Choose shoes that offer good support and fit well, especially if you're engaging in sports or activities on uneven surfaces.

• Warm-Up and Stretch: Before physical activity, ensure your muscles and joints are ready to move.

Home Exercises: Build a Strong Foundation

Here are some simple exercises to strengthen your ankles and improve balance:

1. Ankle Alphabet

• Sit with your leg extended and foot lifted off the floor.

• “Write” the alphabet in the air with your big toe.

• This helps improve ankle mobility and strengthen the surrounding muscles.

2. Calf Raises

• How to Do It: Stand with your feet hip-width apart. Slowly rise onto your toes, then lower back down. To make this more challenging, stand on one leg at a time. You can hold onto the wall if you need help with balance.

• Reps: 3 sets of 10-15.

3. Single-Leg Balance

• How to Do It: Stand on one leg, keeping your balance for as long as possible. For an added challenge, close your eyes or turn this into a single leg deadlift.

4. Single Leg Deadlift

• Start: Stand on one leg with a slight bend in the knee. Hinge at your hips while extending the opposite leg straight behind you, keeping your back flat.

• Lower: Slowly lower your torso until it’s nearly parallel to the ground, keeping your hips square and your back straight.

• Return: Engage your glutes and hamstrings to lift your torso back to the starting position. Repeat on the other leg.

While home exercises and preventive measures are essential, here at SWELL we can provide personalized care and advanced techniques to help you recover from an ankle sprain or prevent future injuries. First, we will evaluate your ankle's strength, flexibility, and range of motion to develop a tailored treatment plan. We can then use hands-on techniques, such as joint mobilizations and soft tissue massage, to help reduce pain and improve mobility. Next, we will design exercises specifically for your needs, ensuring they target the right muscles and gradually progress in difficulty. These  exercises can help you regain and enhance your balance, reducing the risk of re-injury. We will also educate you on how to prevent another ankle sprain from happening, but on the off chance you fall off a curb, you’ll have the tools in your pocket to get started on gaining your strength and mobility back.

Ankle sprains can be a real pain, but with the right approach, you can prevent them, treat them effectively, and get back to doing what you love. Although there are some steps you can take to prevent an ankle sprain from occurring, sometimes life just happens. Remember, at SWELL Physical Therapy & Performance, we're here to keep you moving and grooving, one step at a time! Don’t hesitate to reach out to us for a free phone consultation to discuss your injury or aches and pains to see if we’d be the best fit for you!

Our favorite recipe this week!

Banana Smoothie

• 1 banana

• 1/2 orange, peeled & quartered

• 1/3 cup yogurt

• 1/4 cup almond milk

• 1 teaspoon of honey (optional)

Directions:

1. Chop banana & orange into quarters and place in blender.

2. Add yogurt & milk.

3. Blend & enjoy! :)

Have you ever felt a nagging pain on the inside of your elbow that just won’t go away? Or maybe you were swinging your golf club and had a sharp sting in your elbow. If so, you might be dealing with Golfer’s Elbow, a pesky condition that can make gripping your clubs feel like a Herculean task. Whether you’re out on the green or just living your day-to-day life, this pesky pain can be a real handicap. But fear not! We’ve got the tips, exercises, and expert advice to keep your elbow in top shape.

What is Golfer’s Elbow?

Golfer’s Elbow, or medial epicondylitis, is an inflammation of the tendons on the inside of your elbow. It is often caused by overuse of the forearm muscles or even poor form, but despite its name, you don’t have to be the next Tiger Woods to experience it. Golfer’s Elbow doesn’t just come from golfing—it can arise from any repetitive wrist or finger motions. Whether you're gripping a tennis racket, hammering away at your keyboard, or lifting weights, this condition can sneak up on you. It's common in athletes, manual laborers, and even office workers.

Prevention Tips

• Stretch and Strengthen Your Forearms: Strong, mobile forearm muscles can take the strain off your tendons. Incorporate forearm exercises into your routine to build resilience.

• Proper Technique: Whether you’re golfing, typing, or doing DIY projects, using the correct technique can reduce unnecessary strain on your elbow.

• Take Breaks: If you’re doing a repetitive task, take regular breaks to give your muscles and tendons a chance to rest.

Here are a few exercises that can help make your forearms strong and flexible.

• Wrist Flexor Stretch:

  • Extend your arm in front of you with your palm facing up.

  • Use your other hand to gently pull your fingers back towards your body.

  • Hold for 15-30 seconds and repeat 2-3 times.

• Wrist Curls:

  • Sit down and rest your forearm on a table with your palm facing up.

  • Hold a lightweight (like a water bottle) and curl your wrist upwards.

  • Lower it slowly back down.

  • Do 3 sets of 10-15 repetitions.

• Reverse Wrist Curls:

  • This is the same as wrist curls, but with your palm facing down.

  • Lift the weight by extending your wrist upwards and then slowly lower it.

• Grip Strengthening:

  • Squeeze a stress ball or a rolled-up dish towel.

  • Hold the squeeze for 5 seconds and release.

  • Repeat 10-15 times for 2-3 sets.

Sometimes, despite our best efforts, Golfer’s Elbow can become a persistent issue. But fear not, SWELL has the tools and tricks to help you get back to doing what you love pain free!

We’ll pinpoint the exact cause of your pain and tailor a treatment plan just for YOU. With techniques like joint manipulation, dry needling, and soft tissue mobilization (like Graston or cupping) we can help relieve pain and also improve mobility. We’ll then create a progressive exercise regimen to strengthen the affected area and prevent future injuries. We’ll also make sure to teach you the proper techniques for your specific activities to avoid strain on your tendons and ensure you know what to do in case it returns in the future.

Swing Into Health

Golfer’s Elbow might sound like an exclusive club for golfers, but the truth is, it can strike anyone swinging, lifting, typing, or gripping. The good news? You don’t have to be sidelined by this pain. With the right prevention, some targeted home exercises, and the expert care of your friendly neighborhood physical therapist, you can keep your elbow in the game and your swing strong. So whether you're teeing off or just tackling daily tasks, let’s keep that elbow pain in the rough and out of your life!

Our favorite recipe this week!

Quinoa Stuffed Peppers

• 6 medium bell peppers (any color), tops cut off and cores removed

• 1 lb lean ground beef

• 3 cups cooked quinoa

• 2 cups freshly-shredded Pepper Jack cheese

• 1 cup good-quality salsa (recommend salsa verde)

• optional toppings: fresh cilantro, avocado

Directions: 

1. Preheat over to 350 degrees. Arrange peppers on a baking dish with cavity side facing up.

2. In a mixing bowl, stir together cooked meat, cooked quinoa, 1 1/2 cups shredded cheese, & salsa. Place mixture inside bell peppers evenly then sprinkle remaining cheese on top.

3. Bake uncovered 25-30 minutes or until peppers are soft & cheese is melted.

Ah, the Gluteus Maximus!

It’s the muscle that gives us the power to stride, squat, and, let’s be honest, look great in our favorite jeans. But when that trusty muscle group starts to hurt, it can feel like a real pain in the...well, you know where. Let’s dive into some common causes of gluteal pain and what you can do to not only ease the discomfort but also strengthen those glutes so they’re ready to support you through thick and thin.

Common Causes of Gluteal Pain

Piriformis Syndrome: The piriformis muscle is a small, deep muscle that runs from your lower spine to the top of your thigh bone. When it becomes tight or irritated, it can compress the sciatic nerve, causing pain, tingling, or numbness that can shoot from your glutes down your leg. This is what we call the infamous piriformis syndrome.

• What You Can Do: Focus on gentle stretching of the piriformis muscle. You can do this by lying on your back, crossing one leg over the other knee and gently pull the uncrossed leg toward your chest. Hold this for 30 seconds on each side. Strengthening the gluteus maximus and medius can also help take some of the load off the piriformis, reducing irritation.

Gluteus Medius Tendinopathy: The gluteus medius is a muscle on the outer side of the hip that plays a crucial role in stabilizing the pelvis. Tendinopathy here usually happens from overuse, especially in runners, or from weak glute muscles trying to compensate for other areas.

• What You Can Do: Start with exercises that target the gluteus medius, like side-lying leg lifts and monster walks with a resistance band. Make sure to strengthen the entire hip complex to ensure balanced muscle activity.

Lower Back Referral Pain: Sometimes, pain that feels like it's coming from the glutes is actually radiating from the lower back. Conditions like herniated discs or spinal stenosis can cause referred pain in the buttock area.

• What You Can Do: Treat the lumbar spine first. Core strengthening exercises, such as planks or bird dogs, can stabilize the spine and reduce referred pain. Glute bridges are another great exercise to strengthen the muscles that support the lower back. Don’t forget about mobility work for your thoracic spine and hips, as improving overall spinal health can reduce stress on the lumbar area.

Weak Glutes from Inactivity aka “dead butt”: Sometimes, glute pain isn't due to an injury or syndrome, but simply from weak or inactive muscles. Prolonged sitting, poor posture, and lack of movement can all contribute to underactive glutes.

• What You Can Do: Activate and strengthen the glutes to prevent pain and improve function by performing exercises like squats and step-ups.

The Bottom Line

As you can see, there are many different issues that can be causing your gluteal pain. That is why getting the proper diagnosis is key to obtaining the right treatment plan for YOU and helping you get back to doing what you love pain free. Don’t waste hours of your valuable time googling your symptoms and trying random exercises. Although the exercises mentioned above can help some, it’s never a “one size fits all” treatment option. Let SWELL help you get to the “bottom” of it - with a proper diagnosis and treatment plan. We will not only decrease your pain symptoms, but we will also make sure to address the underlying issues at their core so that “pain in your butt” doesn’t return. No ifs, ands, or butts about it.

Our favorite recipe this week!

Brown Sugar Honey Glazed Salmon

• 2.5 tbsp brown sugar

• 3.5 tbsp  soy sauce

• 1.5 tbsp honey

• 1 clove garlic minced

• 4 salmon fillets

Directions:

1. Preheat broiler on low.

2. Combine brown sugar, soy sauce, honey, and garlic in a glass bowl. Microwave on high for 30 seconds, stir, then microwave again.

3. Line a baking sheet with aluminum foil & spray with cooking spray.

4. Place salmon fillets on sheet & brush with glaze.

5. Broil for 8 minutes or until salmon easily flakes with a fork - basting several times with extra glaze.

6. Enjoy :)

Hey there, fellow runners!

Whether you're just getting started with running or you're a seasoned marathoner, there's one key element that can take your running game to the next level: strength training. Yep, that's right! Lifting weights isn't just for bodybuilders; it's a game-changer for us runners, too.

Why Strength Training?

• Injury Prevention: Running is a high-impact activity that can put a lot of stress on your joints and muscles. Strength training helps to build stronger muscles, tendons, and ligaments, which can absorb more impact and reduce your risk of injuries.

• Improved Performance: Stronger muscles generate more power and endurance. This means you'll run faster and longer without feeling as fatigued. Plus, you'll improve your running economy, which is the amount of energy you need to maintain a certain pace.

• Better Biomechanics: Strength training helps to correct muscle imbalances and improve your running form. This can lead to a more efficient stride and reduce the risk of overuse injuries.

• Enhanced Recovery: Building muscle strength can help with quicker recovery times between runs. Strong muscles are more resilient and can handle the stress of running better, allowing you to bounce back faster.

Here are some fantastic exercises that will help you build strength, prevent injuries, and enhance your running performance. Aim to include these exercises in your routine 2-3 times per week.

Single-Leg Deadlifts

• Muscles Targeted: Hamstrings, glutes, lower back, core

• How To: Stand on one leg with a slight bend in the knee. Hold a dumbbell in the opposite hand. Hinge at your hips, lowering the dumbbell toward the ground while extending the free leg behind you. Return to the starting position by squeezing your glutes.

• Reps: 3 sets of 10 per leg

Single-Leg Squats (Pistol Squats)

• Muscles Targeted: Quads, hamstrings, glutes, core

• How To: Stand on one leg with a chair behind you and the other leg extended in front of you. Lower your hips down and back into a squat position while keeping the extended leg off the ground. Lower yourself by tapping the chair then return to the starting position. Too easy? Hold a dumbbell in your hands.

• Reps: 3 sets of 10 per leg

Single-Leg Glute Bridges

• Muscles Targeted: Glutes, hamstrings, lower back, core

• How To: Lie on your back with one foot flat on the ground and the other leg extended straight. Lift your hips toward the ceiling, squeezing your glutes at the top. Lower back down to the starting position.

• Reps: 3 sets of 10 per leg

Single-Leg Calf Raises

• Muscles Targeted: Calves

• How To: Stand on one leg on the edge of a step or sturdy platform. Raise your heel as high as possible, then slowly lower it below the step level. Too easy? Increase the reps or hold a weight.

• Reps: 3 sets of 15 per leg

Plank

• Muscles Targeted: Core, shoulders, glutes

• How To: Get into a forearm plank position with your body in a straight line from head to heels. Hold this position, keeping your core engaged and hips level.

• Time: 3 sets of 30-60 seconds

Incorporating strength training, especially single-leg exercises, into your routine can be a game-changer for your running. Not only will it help you run faster and longer, but it will also keep you injury-free and enjoying the sport you love. So, grab those dumbbells and let's get stronger together!

Interested to see how good your running technique is? We offer Running Gait Assessments where we take a deep dive into your running form with an in-depth video analysis. This assessment is designed to help YOU perform at your best and prevent injuries. We will go over how your mechanics are affecting your power, speed, health, and efficiency and give you guidance on how to improve.

Who can benefit?

• Anyone with current or previous running related pain or injury.

• Runners looking to optimize their form & performance.

• People returning to running after an injury.

• Postpartum women returning to running.

• People who have experienced recurrent running injuries.

We offer full slow motion video running gait analysis along with a movement assessment AND personalized corrective exercise prescription for a discounted price. This is a great option for those who may have strength and/or mobility limitations contributing to their running issues. This is also highly recommended for those with a running-related injury history.

Our favorite recipe this week!

PB&J Smoothie

• 1 cup mixed frozen berries

• 1-2 tbsp all-natural peanut butter

• 1/4 cup vanilla protein powder

• 2 tbsp rolled oats

• 1 cup of milk (we love almond milk)

Directions:

1.Blend all ingredients together and enjoy! :)

So, you’ve had a killer workout. You pushed your limits, lifted heavier, ran faster, or twisted into a yoga pose you didn’t think was humanly possible. Now, your muscles are singing the blues, and you’re waddling around like a penguin. Don’t worry, we've all been there! This week we're going to discuss some effective ways to recover from sore muscles and get back to feeling like your awesome self.

1. Get your roll on!

Foam rollers are like your personal masseuse—only cheaper and less chatty. Rolling out your muscles is a great way to release tension and improve blood flow. Remember, the more it hurts, the more you needed it. Probably.

2. Take a warm bath!

A warm bath can relax your muscles and ease soreness. Throw in some Epsom salts, light some candles, and add ALL the bubbles. Did you know epsom salt can help relax your muscles & reduce soreness? By soaking in an Epsom salt bath, the anti-inflammatory properties of magnesium can help alleviate muscle pain and swelling and also improve blood circulation.

3. Take an ice bath!

We all know that ice helps reduce inflammation and numb pain. But did you know that cold water immersion can help reduce inflammation and swelling in muscles and joints? The cold constricts blood vessels, which can decrease metabolic activity and reduce the inflammatory response. They can also help alleviate delayed onset muscle soreness by reducing the muscle temperature and slowing down nerve conduction which reduces the sensation of pain and discomfort. No need to purchase a fancy ice bath from Amazon - just toss some ice cubes in your own tub!

4. The power of protein!

Feed those sore muscles with some protein-rich foods. Your muscles need protein to repair and grow stronger. So, whip up a smoothie, snack on some trail mix, or enjoy a nice chicken salad.

5. Keep moving!

It's tempting to become a couch potato when your muscles are sore and the last thing you want to do is move. However, light activity can actually help. Go for a walk, do some yoga, or try a low-impact workout.

6. Sleep it off!

Never underestimate the power of a good night’s sleep. This is when your body does the bulk of its repair work. So, hit the hay early and let your body do its thing. Plus, it’s the perfect excuse to take a nap and call it “recovery time”.

Muscle soreness after a hard workout is a badge of honor. It means you pushed your limits and are on your way to becoming stronger and fitter. By incorporating these recovery tips, you’ll bounce back quicker and be ready to tackle your next workout.

 Our favorite recipe this week!

No Bake Almond Joy Protein Balls

• 1.5 cups old fashioned rolled oats

• 1 cup natural almond butter

• 1/4 cup honey or maple syrup

• 2 scoops (50-60 grams) chocolate protein powder

• 1-2 tbsp unsweetened shredded coconut

Directions:

1.Place all ingredients in a bowl and stir to combine.

2.After fully combined, use a small cookie scoop to scoop into balls.

3.Put balls in a covered container and store in the fridge or freezer.

Persistent pain in the trapezius muscle is a common complaint we hear from our clients. This broad, triangular muscle along the back of the neck and shoulders is often a hotspot for trigger points—those hyperirritable knots that cause pain and restrict movement. Many people turn to massage therapy for relief, but often find that the benefits are temporary at best. This week we will dive into why massages might not be the ultimate solution and how dry needling can offer a more effective and lasting remedy.

The Trapezius Muscle: A Prime Target for Trigger Points

The trap muscle plays a critical role in shoulder and neck movement, posture, and supporting the head. Due to its extensive use and exposure to stress—whether from poor posture, overuse, emotional tension, or a bad night’s sleep—this muscle is particularly susceptible to developing trigger points. These points can cause localized pain, refer pain to other areas (like headaches or neck pain), and lead to muscle stiffness and reduced range of motion.

The Massage Myth: Temporary Relief

Massage therapy is often people’s first choice for trigger point pain. While a skilled massage therapist can provide temporary relief by increasing blood flow, reducing muscle tension, and promoting relaxation, the effects are often short-lived. This is because massages primarily address the symptoms rather than the root cause of the trigger point. The tight knots within the muscle fibers remain largely unaffected, ready to reignite the pain and discomfort once the effects of the massage wear off.

With massage therapy, there are multiple layers of skin, fascia, and overlaying muscle tissue to press through before reaching the problem area, which can limit effectiveness. However, with dry needling, the needle bypasses all of those other tissues to hit the trigger point directly, allowing for greater and longer lasting pain relief.

Dry Needling: A Targeted Approach to Lasting Relief

Dry needling is a highly effective technique for treating trigger points that offers more than just temporary relief. Here’s how it works and why it’s a game-changer for those suffering from trapezius trigger points:

• Precise Targeting: Dry needling involves inserting thin needles directly into the trigger points within the muscle, disrupting dysfunctional muscle fibers and resetting the muscle to its normal resting state.

• Release and Reset: The needle insertion causes a localized twitch response, releasing the tight bands of muscle, reducing tension, increasing blood flow, and decreasing pain and stiffness.

• Neurophysiological Effects: Dry needling can also modulate the central nervous system, reducing the sensitivity of pain receptors and promoting a healing response at the cellular level.

• Long-Term Benefits: Unlike massage, which often provides temporary relief, dry needling can target the source of the pain directly, leading to more sustained and long-term improvement.

Integrating Dry Needling into Your Treatment Plan

For those who have tried massage therapy without lasting success, integrating dry needling into your treatment plan can be a game-changer. At SWELL, we combine dry needling with other therapeutic interventions, such as corrective exercises, posture education, and manual therapy techniques, to address the root cause of the trigger points and provide a comprehensive approach to musculoskeletal health.

While massage therapy has its place, it's crucial to recognize its limitations in treating persistent trigger points. Dry needling offers a more effective solution, targeting the source of the pain directly. If you are struggling with stubborn trigger points, consider the powerful benefits of dry needling as part of your treatment strategy.

 Our favorite recipe this week!

Lemon Roast Chicken with Carrots

• 1 (4-5lb) whole chicken

• 1/2 tsp black pepper

• 2 tsp kosher salt

• 2 large lemons

• 1 garlic head, halved crosswise

• 8 herb sprigs (i.e., thyme, oregano, parsley, or dill

• 1 1/2 lb small rainbow carrots, peeled

• 1 1/2 cups chicken stock

• 2 tbsp olive oil

Directions: 

1. Preheat oven to 425 degrees.

2. Sprinkle pepper and 1 1/2 teaspoons of the salt onto chicken.

3. Cut 1 of the lemons in half and set 1 half aside. Cut the other lemon into 1/4-inch-thick slices. Place 1 lemon half, garlic head halves, and herb sprigs in cavity of chicken. Tie legs together with kitchen twine; tuck wing tips under chicken. Place it, breast side up, in a roasting pan.

4. Place carrots and lemon slices around chicken; sprinkle with remaining 1/2 teaspoon salt. Pour stock over carrots; drizzle chicken with olive oil.

5. Bake in oven until thickest portion reaches 165 degrees (approx. 1hr 15 min.) & stir vegetables halfway through bake time.

6. Transfer to platter and squeeze remaining lemon on top.

Understanding Sciatica: Common Causes

Sciatica is a condition that affects millions of people, causing pain, numbness, or tingling along the sciatic nerve, which runs from the lower back through the hips and down each leg. Understanding the common causes of sciatica can help in its prevention and management.

• Nerve Compression in the Lower Back: One common cause of sciatica is nerve compression in the lower back. This compression can result from a herniated or bulging disc or a condition known as stenosis. Stenosis is the narrowing of the spaces through which the nerve roots pass, leading to pressure on the nerves and pain traveling down the leg.

• Piriformis Muscle Issues: Another potential cause of sciatica is issues with the piriformis muscle. When this muscle is tight, overactive, weak, or in spasm, it can press on the sciatic nerve in the buttock area, leading to irritation and sciatica symptoms.

• SI Joint Dysfunction or Inflammation: Dysfunction or inflammation of the sacroiliac (SI) joint can also lead to sciatica-like symptoms. Pain from the SI joint can radiate down the back or outer part of the thigh, mimicking the pain pattern of sciatica.

Why Understanding These Causes is Important

Since sciatica can arise from various causes, there is no single exercise or treatment that can address all cases. The treatment for each individual must be tailored based on a comprehensive assessment to pinpoint the specific cause of their symptoms. Additionally, the root causes of the conditions mentioned above can vary greatly from person to person, so proper diagnosis and individualized treatment is of critical importance.

Your Path to Relief

If you’re experiencing pain, it’s crucial to schedule an appointment with a professional who can identify and fix the root cause of your issue. SWELL was voted the best PT in Pensacola because we successfully help people with issues like this every day. Our approach not only alleviates pain but also educates and empowers our clients with the knowledge and tools they need to correct the problem in case it happens again in the future. Don’t hesitate to give us a call and get back to living your best life today!

 Our favorite recipe this week!

Summer Rice Salad

• Rice or Quinoa

• Italian dressing

• Carrots

• Zucchini

• Garbanzo beans

• Yellow Squash

• Red, orange, and/or yellow bell pepper

• Cucumber

• Black olives

Directions:

1. Cook the rice, glaze lightly with Italian dressing, then let cool in a large bowl.

2. Dice the vegetables and place them in the bowl with the rice.

3. Add desired amount of dressing to glaze.

**Use any of your favorite vegetables and make as large or as small of a serving as you’d like. Jasmine rice is our favorite!

From the crack of a bat to the sound of sneakers squeaking on the court, sports offer more than just physical activity for your children. Engaging in sports from a young age provides a myriad of benefits that extend far beyond the playing field. This week, we'll explore the importance of introducing your children to sports early on and the invaluable mental and physical advantages they gain from staying active.

Building Strong Bodies and Minds:

• Physical Health: Regular participation in sports helps children develop fundamental movement skills, coordination, and cardiovascular fitness. From running and jumping to throwing and catching, sports offer a fun and engaging way for kids to stay active and build healthy habits for life.

• Motor Skill Development: Sports play a crucial role in the development of fine and gross motor skills. Whether it's dribbling a basketball, kicking a soccer ball, or swinging a racket, children hone their motor skills through repeated practice and play, laying the foundation for physical competence and confidence.

• Social Interaction: Team sports provide children with opportunities to interact with peers, develop social skills, and build friendships. Through teamwork, communication, and shared experiences, kids learn important lessons about collaboration, cooperation, and sportsmanship that carry over into other areas of life.

• Confidence and Self-Esteem: Successes and challenges in sports help children develop confidence and resilience. Whether it's mastering a new skill, scoring a goal, or overcoming a setback, each experience contributes to a child's sense of accomplishment and self-belief, fostering a positive self-image and mindset.

• Emotional Well-Being: Physical activity has been shown to have a positive impact on mental health, reducing stress, anxiety, and symptoms of depression. Participating in sports provides children with an outlet for self-expression, stress relief, and emotional regulation, promoting overall well-being and happiness.

• Lifelong Habits: Encouraging children to participate in sports from a young age instills a love of physical activity that can last a lifetime. By fostering a positive attitude towards exercise and movement early on, parents set the stage for a healthy and active lifestyle that carries into adulthood.

Did you know we offer sports-specific training and can even do evaluations prior to your child’s sport season to help identify weaknesses and better prevent injuries from happening during the season? We currently train athletes as young as 7 years old!

The benefits of having your children involved in sports from a young age are undeniable. From improved physical health and motor skills to enhanced social interaction and emotional well-being, the advantages extend far beyond the field or court. By introducing them to sports early on and fostering a supportive and encouraging environment, you (as as a parent) can empower your children to thrive both physically and mentally, setting them on a path to lifelong health, happiness, and success. So lace up those sneakers, grab a ball, and let the games begin!

Our favorite recipe this week!

Healthy Homemade Fruit Roll-ups

• Fruit of your choice (i.e. strawberries, raspberries, pineapples)

• 1 Lemon

• Maple syrup or honey

• Water

Directions:

1. Put fruit, some lemon juice, a little water, and a small amt. of maple syrup in a blender and blend fully.

2. Put mixture into a skillet and heat it up. Once it has thickened to an apple sauce texture, take it off the heat.

3. Pour onto a baking sheet lined with parchment paper and smooth it out.

4. Dehydrate it by baking it in oven at 170 Fahrenheit for 4-6 hours.

5. After you take it out, cut the edges off the paper and roll it up, then cut into personal size pieces. You’ve just made your very own fruit roll-ups!

Tension headaches can feel like an unwelcome companion, lurking around the corner and disrupting our daily lives. Often stemming from a combination of poor posture, muscle tightness, or trigger points, these headaches can put a damper on even the brightest of days. But fear not! This week, we'll explore effective strategies for managing and alleviating tension headaches. Plus, we'll shed light on how dry needling or other hands-on targeted relief by Dr. Anthony can help address muscle tightness and trigger points that can oftentimes be the culprit of these tension headaches.

Tension headaches are the body's way of telling us it's time to hit the pause button. They typically manifest as a dull, achy pain that radiates from the neck and shoulders to the head. They are usually the result of muscle tension in the head, neck, and shoulders, often triggered by factors like stress, poor posture, trigger points, and muscle tightness. The result? A pounding sensation that can put a damper on your day.

Managing and Alleviating Tension Headaches:

• Posture Perfection: Straighten up! Sit tall or stand with your shoulders relaxed, spine aligned, and head held high. Good posture can alleviate strain on your muscles and help prevent tension headaches.

• Stretch and Strengthen: Incorporate regular stretching and strengthening exercises into your routine. Focus on exercises that target the neck, shoulders, and upper back to release tension and improve muscle function.

• Mindful Movement Breaks: Take breaks throughout the day to move and stretch your body. Set a timer to remind yourself to stand up, stretch, and move around every hour to prevent muscles from tightening up or becoming over-fatigued.

• Heat and Cold Therapy: If you do get a tension headache, try applying a heating pad or cold pack to the back of your neck and shoulders to help relax tense muscles and reduce inflammation. You can experiment with both heat and cold therapy to see which works best for you.

• Hydration and Nutrition: Stay hydrated and nourished. Dehydration and poor nutrition can exacerbate headache symptoms, so drink plenty of water and eat balanced meals throughout the day.

• Call SWELL: If trigger points (or knots in your muscle) are contributing to your muscle tension and headaches, consider calling Dr. Anthony Inzillo to get some relief with dry needling techniques. Dry needling involves the insertion of fine needles into trigger points to release tension, alleviate pain, and improve muscle function, providing targeted relief for tension headache sufferers. Not only will we help to eliminate your pain during your initial visit, but we will also be able to provide you with a personalized home exercise program to help you strengthen the muscles and prevent those gnarly headaches from returning!

Tension headaches can be a common nuisance, but they don't have to rule your life. By implementing these strategies such as improving posture, strengthening your muscles, and taking breaks from your computer/desk, you can take proactive steps toward finding relief and preventing the return of future headaches. Remember, everyone's journey to pain-free living is unique, so don't hesitate to reach out for individualized professional help if needed and let us help you say goodbye to those pesky headaches.

Our favorite recipe this week!

Sweet Potato Nachos (meal prep)

• 3 sweet potatoes, cut into coins

• 1/2 can of corn

• 1/2 can of black beans

• 1/2 cup shredded cheese

• 1 lb ground chicken

• 1 packet of taco seasoning

• 1/2 red onion, diced

• 1/4 cup chopped cilantro

• 1 bell pepper

• 1/2 cup plain Greek yogurt (for topping)

Directions:

1. Preheat oven to 400 degrees F.

2. Cut sweet potatoes into coins and spray with oil. Sprinkle with salt.

3. Bake sweet potatoes in the oven for 30 minutes, flipping halfway through.

4. While sweet potatoes are baking, cook ground chicken in a pain over medium heat with oil. Season with taco seasoning and break apart to cook.

5. While ground chicken cooks, drain and rinse black beans and corn.

6. Dice bell pepper, onion, and cilantro - set aside.

7. Once sweet potatoes are cooked, layer the bottom of four meal prep containers with sweet potatoes.

8. Divide cooked ground chicken mixture between dishes.

9. Top with cheese, corn, black beans, bell pepper, red onion, and cilantro.

10. Divide plain Greek yogurt into individual mini cups and place on top of nachos.

11. Enjoy for 3-4 days in the fridge. Before eating, remove yogurt and heat dish for about 1 minute.

Top o' the mornin' to ya, fellow fitness enthusiasts! As we celebrate St. Patrick's Day, a day synonymous with all things green, let's harness the spirit of the Irish and lace up our running shoes for a dose of "green exercise" that'll have us feeling lucky and lively. Today, we'll explore the concept of green exercise and how incorporating outdoor activities like running can enhance our physical and mental well-being, all while embracing the festive spirit of St. Paddy's Day.

• Connect with Nature: There's something magical about pounding the pavement amidst lush greenery. Green exercise allows us to escape the confines of indoor spaces and immerse ourselves in the beauty of nature, whether it's a scenic trail run or a leisurely jog through a local park.

• Boost Mental Health: The fresh air, sunlight, and natural surroundings associated with outdoor exercise have been shown to have a positive impact on mood and mental well-being. Running outdoors can help reduce stress, anxiety, and symptoms of depression, leaving us feeling refreshed and rejuvenated.

• Enhance Physical Fitness: Running is a fantastic cardiovascular workout that strengthens the heart, lungs, and muscles. Whether you're a seasoned marathoner or a casual jogger, hitting the pavement on St. Patrick's Day is a great way to improve endurance, burn calories, and stay fit.

Tips for a Shamrockin’ Workout:

• Wear Your Green: Don your favorite green workout gear to add a festive touch to your workout and show off your St. Patrick's Day spirit.

• Set a Fun Goal: Make your St. Paddy's Day workout even more enjoyable by setting a fun goal, such as completing a certain distance on a new route or working out in a new park.

• Hydrate Like a Leprechaun: Stay hydrated before, during, and after your workout to ensure optimal performance and prevent dehydration. Consider bringing along a reusable water bottle filled with refreshing H2O or your favorite green-themed sports drink.

• Embrace the Irish Spirit: Channel the luck of the Irish as you workout, imagining yourself racing across the verdant hills of the Emerald Isle. Listen to Celtic music or Irish folk tunes to add a festive soundtrack to your workout and keep your spirits high.

This St. Patrick's Day, let's lace up our running shoes and hit the pavement with the enthusiasm of a leprechaun chasing a pot of gold. By embracing the concept of green exercise and incorporating outdoor activities like running into our celebrations, we can reap the physical, mental, and emotional benefits of exercise while honoring the festive spirit of the holiday. So, whether you're running a solo 5K or completing a workout at a local park, may the road rise up to meet you, and may your run be filled with joy, luck, and the magic of the Emerald Isle. Happy St. Patrick's Day!

Our favorite recipe this week!

Shepherd's Pie

• 1 lb Ground Beef

• 1 Large Onion (chopped)

• 3 Large Carrots (medium dice)

• 1 - 14oz Can of Green Beans

• 1 Bag of Frozen Corn

• 1 - 10oz Can of Cream of Mushroom Soup

• 3 Large Potatoes (cubed)

• 1 Cup Milk

• 2 Tbsp Butter

• Salt/Pepper to taste

• 1/2 Cup Shredded Cheddar Cheese

Directions:

1.Heat skillet over medium heat and brown ground beef and onion together. Transfer to another bowl.

2.Cut up carrots. Saute carrots, green beans, and corn in the skillet with butter after ground beef/onion are removed.

3.Make mashed potatoes in a separate pot by adding the cubes to a pot of boiling water for approx. 15 mins until potatoes can be easily stabbed with a fork. Make sure the water covers the potatoes fully. Drain the potatoes.

4. Put them back in the pot and add milk, butter, and salt/pepper to taste.

5. Add ground beef and onion back to skillet with vegetables and add the cream of mushroom soup. Stir.

6. Put the mixture in an over proof dish, then cover with mashed potatoes. Spread evenly and top with cheese.

7. Bake at 375 degrees for 30 minutes.

Knee pain can be a real pain in the... well, knee. But what if I told you that the true cause of your discomfort might not even be in your knee? This week, we'll uncover some surprising truths about knee pain, exploring how hip weakness and stability issues in the feet can be the real troublemakers. Plus, we'll dive into effective strategies for addressing these issues, including strengthening your hips, upgrading your footwear, and seeking further help from Dr. Anthony if you’re unable to determine the root cause of your pain.

Identifying Common Culprits of Knee Pain:

• Hip Weakness: Your hips might seem miles away from your knees, but they play a crucial role in knee health. Weak or poorly controlled hip muscles can negatively affect the way your knees move, causing them to cave or turn inward, which can lead to increased stress on your knees and potential knee pain.

• Overpronation of the Feet: Ever heard the phrase "the feet are the foundation of the body"? Well, it's true! When your feet overpronate (roll inward excessively), it can disrupt the natural mechanics of your lower body, again causing your knees to twist inward- leading to increased knee stress, and you guessed it… knee pain.

• Faulty Movement Patterns: Sometimes even when our hips are strong and our feet are aligned, the way we move still places increased stress on the knees. If the knees dive forward excessively or inward when we squat, lunge, jump, run, etc, an otherwise healthy knee can be subject to high amounts of stress and pain.

Ways to Improve Knee Pain:

• Hip Strengthening Exercises: Targeted exercises to strengthen and regain control of your hip muscles can work wonders for alleviating knee pain. Think clamshells, hip bridges, and lateral leg raises.

• Footwear Upgrades: Ditch the flimsy flip-flops and opt for supportive footwear with proper arch support. Look for shoes designed to address overpronation and provide stability during movement. Not sure which shoes will provide your feet with the most support? Fleet Feet Pensacola has a 3D foot scanner and pressure plate to analyze your gait and the pressure points as you walk to ensure you’re in the best shoes to support YOUR feet!

• Orthotic Inserts: If your feet need a little extra TLC, consider investing in orthotic inserts or custom-made shoe inserts. These inserts can help correct foot alignment issues and provide added support for your arches.

• Running Gait/Movement Analysis: Dr. Anthony can conduct a detailed analysis of your running gait and other movement patterns using recording software from multiple viewing angles. With the software and our highly trained eyes and brains to break down the findings that could be contributing to pain or inefficiency, we'll educate you on those findings and teach you solutions that are easy to implement so that you can become more efficient and pain-free.

How SWELL Can Help You:

• Thorough Assessment: We are experts in musculoskeletal health and can perform a comprehensive evaluation to pinpoint the root cause of your knee pain, whether it's hip weakness, foot mechanics, movement patterns, or a combination of factors.

• Personalized Treatment Plan: Based on your assessment findings, Dr. Anthony will develop a personalized treatment plan tailored to address your specific needs and goals. This may include a variety of interventions such as strengthening exercises, manual therapy, and gait/movement pattern correction.

• Education and Empowerment: Beyond providing treatment, here at SWELL we empower you with knowledge and tools to take control of your own knee health. We can educate you on proper body mechanics, footwear choices, and injury prevention strategies to keep knee pain at bay.

Knee pain doesn't have to be a mystery, and it certainly doesn't have to hold you back from doing the things you love. By looking beyond the knee and addressing underlying issues such as hip weakness, overpronation of the feet, or faulty movement patterns, you can take proactive steps toward lasting relief and improved function. With the guidance of Dr. Anthony and a commitment to targeted interventions, you can bid farewell to knee pain and hello to a happier, healthier you. Here's to walking, running, and dancing through life with ease and comfort!

Our favorite recipe this week!

Black Bean Salsa Dip

• 2 Cans Black Beans, Drained

• 1 Can White Corn, Drained

• 1 Pint Grape Tomatoes

• 1/2 Red Onion

• 1/2 Cup Cilantro

• 1 Avocado

• 1/4 Cup Lime Juice

• 1/4 Cup Extra Virgin Olive Oil

Add the following ingredients to taste!

• 1 tsp. Salt

• 1 tsp. Pepper

• 1 tsp. Cumin

1. Add all ingredients together and stir.

*Best if chilled in fridge before serving. serve with your favorite chips! :)

Ah, “degenerative disc disease” (DDD) – the mere mention of it can send shivers down the spine of anyone experiencing back pain who gets this diagnosis. But what if I told you that much of what you've heard about DDD is based more on myth than reality? This week, we'll unravel the misconceptions surrounding this common condition and shed light on the truth, including some surprising statistics that may change the way you view spinal health and provide good news.

Typical Diagnosis:

You start experiencing some nagging back pain that’s interrupting the things you love to do. You go to the doctor and get an x-ray. When the results comes back, your provider says, “I reviewed your x-ray and you have the back of an 80-year old.” Has this happened to you and freaked you out? If so, you’re not alone! This sorry diagnosis usually leaves you feeling defeated and that you’ll never get out of pain or get the help you’re looking for.

Understanding Degenerative Disc Disease:

First things first, let's set the record straight. Degenerative disc disease isn't quite the dire diagnosis it's often made out to be. Contrary to popular belief, it's not a disease per se, but rather a natural part of the aging process. Just as our hair turns gray as we age, the discs in our spine naturally lose water content and elasticity, leading to reduced disc height on imaging studies. This process actually starts in your 20s and is perfectly normal.

Debunking the Myths:

Myth: Degenerative Disc Disease Is a Disease.

• • Truth: Despite its name, DDD isn't a disease in the traditional sense. It's a natural part of the aging process that affects the spinal discs over time, much like wrinkles or gray hair are normal outward signs of aging.

Myth: Degenerative Disc Disease Always Causes Pain.

• • Truth: While DDD can sometimes be associated with back pain or neck pain, not everyone with “degenerative” changes in their spine experiences symptoms. In fact, the majority of people have evidence of “degeneration” on imaging studies without ever experiencing pain and this most likely isn’t the actual cause of your pain at all.

Myth: Degenerative Disc Disease Is Rare.

• • Truth: DDD is incredibly common, especially as we get older. One study showed that by age 30, nearly 30% of asymptomatic people showed signs of DDD on imaging. Research also proves that by age 50, around 85% of people will show evidence of DDD on imaging studies, even if they're not experiencing any symptoms at all.

Myth: Symptoms from Degenerative Disc Disease Are Irreversible.

• • Truth: Most of the time, back pain symptoms are due to something other than DDD. Your doctor may just not have the training to understand the real root causes. Many people can effectively manage their symptoms or even take preventative steps to promote good spine health. This includes maintaining a healthy weight, staying active and mobile, eating well, and incorporating resistance training to increase your bone density.

Degenerative disc disease may sound scary and ominous, but it's time to separate fact from fiction. By understanding the truth about DDD and embracing proactive measures to support spinal health, you can take control of your well-being and enjoy a fulfilling, pain-free life. If you are experiencing back pain and received this diagnosis, it’s time to call SWELL! We always put YOU, our client, at the front and center and prioritize your needs. We don’t settle for this BS diagnosis that leaves you feeling defeated and unmotivated without answers. We can decrease your pain symptoms and help you get to the ROOT cause of the problem to get you out of pain permanently and back to enjoying the things you love to do!

Our favorite recipe this week!

Chicken & Veggie Stiry Fry

• 1 lb boneless, skinless chicken breast (cut into 1 in. cubes)

• 2 tbsp olive oil

• 2 cups broccoli florets

• 1 red bell pepper / 1 yellow bell pepper

• 16 oz package baby bella mushrooms

• Salt, pepper, & garlic to taste

• Low sodium soy sauce or liquid aminos

Directions:

1. Add 1 tbsp of olive oil to large skillet & heat over medium-high heat.

2. Add chicken & season with salt, pepper, garlic. Cook 3 to 5 minutes until cooked through & remove from skillet.

3. Reduce heat to medium, add 1 tbsp of olive oil to skillet - add broccoli, peppers, & mushrooms. Stir occasionally, just until crisp tender.

4. Add chicken back to skillet and stir to combine!

TIP: You can also add some soy sauce while cooking the chicken/veggies. We like to serve over brown rice and add Terry Ho’s reduced calorie Yum Yum sauce!

Ever woken up feeling like you've been sleeping on a rock all night, only to discover a crick in your neck that seems determined to ruin your day before it even begins? If you've experienced this unwelcome wake-up call, you're not alone. This week, we'll explore practical strategies for managing morning neck pain and tackling that stubborn crick, so you can start your day on the right side of the bed.

Understanding Neck Pain and Cricks:

Waking up with a crick in your neck can happen for various reasons, including sleeping in an awkward position, using an unsupportive pillow, or simply holding tension in the neck and shoulders overnight. This discomfort can range from mild stiffness to sharp pain, making it challenging to turn your head or move freely upon waking.

Managing and Alleviating Morning Neck Pain and Cricks:

• Gentle Neck Stretches: Ease into your morning routine with gentle neck stretches and movements to loosen up stiff muscles and improve flexibility. Slowly rotate your neck from side to side like an owl, tilt your head side to side, forward and backward, and gently roll your shoulders.

• Proper Pillow Support: Invest in a supportive pillow that aligns with your preferred sleeping position. Side sleepers may benefit from a firmer pillow with extra neck support, while back or stomach sleepers may prefer a softer option.

• Sleeping Position Awareness: Pay attention to your sleeping position and avoid positions that place undue stress on your neck and shoulders. Aim to maintain a neutral spine alignment while sleeping.

• Posture Awareness: Pay attention to your posture throughout the day, especially when sitting at a desk or using electronic devices. Maintain a neutral spine position, avoid slouching, and take regular breaks to stretch and move

• Ergonomic Adjustments: Ensure your workspace is ergonomically optimized to reduce strain on your neck and shoulders. Adjust your chair height, monitor position, and try to maintain a healthy posture/alignment throughout the day by sitting or standing tall at your workstation.

• Dry Needling by Dr. Anthony: Dry needling, performed by a skilled physical therapist, targets trigger points or knots in the neck and shoulder blade muscles using thin needles. This technique can effectively release muscle tension, reduce pain, and improve range of motion, providing significant relief for neck pain and cricks caused by pesky trigger points.

Dealing with neck pain and cricks can throw an unfortunate wrench into your day, but with the right approach, you can swiftly alleviate discomfort and restore mobility. With a combination of home management strategies and the amazing benefits of dry needling by SWELL, relief is within reach! Prioritize self-care, listen to your body, and don't hesitate to seek professional help if needed. Here's to untangling the knots and finding comfort in your neck once again.

Our favorite recipe this week!

Delicious Chocolate Peanut Butter Apple Rounds

• 1 Apple

• Peanut Butter

• Chopped Peanuts

• Cinnamon

• Melted Dark Chocolate

• Sea Salt

Directions: 

1. Slice your apple into thin slices. Remove the core using a knife or shape cutter. Arrange on a lined baking tray.

2. Spread peanut butter on top of each slice. Top with peanuts, a sprinkle of cinnamon, and a drizzle of melted dark chocolate. Finish with a sprinkle of sea salt.

3. Place in the freezer to set for 10 minutes. Remove and keep stored in an airtight container in the fridge.

Ah, the temporomandibular joint (TMJ) – a small but mighty joint that plays a crucial role in everyday activities like chewing and speaking. Yet, when TMJ pain strikes, it can feel like a giant obstacle in your path to comfort. Few things rival the persistent pain of TMJ issues and the relentless grind of teeth clenching. If you're nodding along in solidarity, you're not alone. This week we'll explore practical tips for managing TMJ pain and teeth grinding at home, along with a game-changing technique, such as dry needling, to help alleviate discomfort.

TMJ pain can manifest as jaw stiffness, clicking or popping noises, difficulty chewing, and even headaches or ear pain. Teeth grinding, or bruxism, often accompanies TMJ issues and can lead to further discomfort and dental problems.

Managing and Alleviating TMJ Pain & Teeth Grinding:

• Self-Care Techniques: Practice relaxation techniques such as deep breathing, meditation, or yoga to alleviate stress, which can exacerbate TMJ pain and tension in the jaw muscles. Applying moist heat or cold packs to the jaw area can also temporarily reduce inflammation and soothe discomfort.

• Gentle Jaw Exercises: Perform gentle jaw stretches and exercises to improve jaw mobility and reduce stiffness. These may include opening and closing the mouth slowly or gently massaging the jaw muscles.

• Posture Correction: Maintain good posture to reduce strain on the neck and jaw. Avoid slouching and practice proper ergonomics when sitting and standing.

• Mouthguard: If teeth grinding or jaw clenching contributes to TMJ pain, consider wearing a mouthguard (either from the store or custom made) at night to protect your teeth and alleviate pressure on the jaw joint.

• Dry Needling by Dr. Anthony: This technique involves the insertion of thin needles into trigger points or tight muscles in the jaw area to release tension and promote muscle relaxation. Dry needling can help alleviate TMJ pain and improve jaw mobility.

Dealing with TMJ pain and teeth grinding can be a real headache - quite literally. We've had clients who have dealt with pain and discomfort for years and tried self-care, jaw exercises, mouthgaurds, and even Botox before coming to SWELL for dry needling. After just one session - they had significant improvement that lasted for many months without the risks involved from injections such as Botox. By implementing these home management strategies and considering the transformative benefits of dry needling by Dr. Anthony, you can take proactive steps toward relief and reclaiming comfort in your daily life. Remember, you don't have to grin and bear it alone. Seek help, prioritize self-care, and pave the way to a happier, healthier jaw.

Our favorite recipe this week!

Shrimp Rice Bowl

• 12 Jumbo Shrimp (deveined & shelled)

• 2 cups cooked brown rice

• 1-2 tsp salt & ground black pepper

• 2 tbsp soy sauce (or Tamari/ Coconut Aminos)

• 1-2 tbsp olive oil

• 1 avocado (sliced)

Directions:

1. Pat shrimp dry & season with salt & pepper.

2. Bring skillet on stove to medium-high heat. Add olive oil to coat the pan.

3. Place shrimp in hot pan & let cook approx. 1-2 mins per side until no longer translucent. Add additional olive oil as needed to prevent pan from drying out.

4. Remove shrimp from pan. Divide rice, avocado, & shrimp between 2 bowls.

5. Drizzle with soy sauce & enjoy! *Optional - top with cilantro.

Ah, shin splints – the unwelcome companion of many active individuals. Whether you're a seasoned athlete, a casual jogger, or an avid gym-goer, the sharp pain along your shins can put a serious damper on your fitness routine. But fear not! This week, we'll delve into the causes of shin splints and provide you with practical tips to manage and alleviate this pesky pain so you can get back to doing what you love.

Understanding Shin Splints:

Shin splints occur when the muscles, tendons, and bone tissue around your shinbone become inflamed. This often happens due to repetitive stress, such as running on hard surfaces, overtraining, wearing improper footwear, or lacking sufficient lower leg strength.

Managing and Alleviating Shin Splints:

• Rest and Ice: Give your shins a break by reducing or temporarily halting high-impact activities. Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation.

• Strengthening Exercises: Strengthen the muscles in your lower legs to provide better support and stability to your feet and ankles. Calf raises, balance training, and resistance band exercises are effective for preventing and managing shin splints.

• Proper Footwear: Invest in supportive shoes with proper cushioning and arch support, especially if you're a runner or engage in high-impact activities regularly. Replace worn-out shoes to avoid exacerbating shin splint pain. Fleet Feet - Pensacola has a 3D foot scanner and pressure plate to analyze your gait and the pressure points as you walk to ensure you’re in the best shoes for YOUR feet!

• Cross-Training: Mix up your exercise routine by incorporating low-impact activities like cycling, yoga, or strength training. This reduces the repetitive stress on your shins while maintaining overall fitness.

• Proper Warm-up and Cool-down: Always warm up before exercising to prepare your muscles and joints for activity. Similarly, cool down afterward with gentle stretches to prevent muscle tightness and soreness.

• Foam Rolling/Stretching: Use a foam roller to target tight muscles and fascia in your calves and shins. This can help improve circulation and alleviate tension. Also, you can incorporate gentle stretches for your calf muscles, Achilles tendon, and the muscles surrounding your shins. Hold each stretch for 20-30 seconds and repeat several times a day to alleviate tightness.

• Improve Running Technique: Overstriding and/or overpronation often lead to these injuries in runners. We perform detailed running gait analyses to evaluate and improve running form to reduce pain and improve efficiency.

• Call SWELL: We have special tools available to help you heal quickly and get back to doing what you love pain-free! Our patients have experienced great relief with dry needling as well as other manual therapy and targeted exercise techniques.. We offer free phone consultations, so don’t delay & call us today!

Shin splints may be a common ailment among active individuals, but they don't have to derail your fitness journey. By incorporating these tips into your routine and giving your shins the care they deserve, you can manage and alleviate shin splint pain effectively. Remember to listen to your body, prioritize rest and recovery, and gradually build back your strength and endurance. With patience and perseverance, you'll be back on your feet and conquering your fitness goals in no time!

Our favorite recipe this week!

Overnight Oats with Yogurt (Gf/Df)

• 1 cup vanilla yogurt (we use coconut milk yogurt)

• 1 cup gluten free oats

• 1 cup unsweetened oat milk

• 1 tbsp chia seeds

• 1 tbsp honey

• 1 tsp ground cinnamon

Directions:

1. Add all ingredients to a large bowl,, and stir everything together. Cover and let sit overnight to thicken.

2. Scoop 1/2 cup into a bowl in the morning and serve with your favorite toppings.

Best toppings: fresh fruit, chopped nuts, almond butter, scoop of protein powder, chocolate chips, or flavored yogurt.

Life can be a rollercoaster, and at times, the stress of daily challenges can take a toll on our well-being. If you find yourself caught in the whirlwind of stress, you're not alone. This Sunday, we'll explore some practical tips on how to manage and alleviate stress, helping you carve out a path to a more balanced and serene life.

Stress is a natural response to the demands and pressures of life. However, chronic stress can negatively impact both physical and mental health, making it crucial to find effective ways to manage and mitigate its effects.

Managing Stress:

• Regular Exercise: Physical activity is a powerful stress buster. Whether it's a brisk walk, a yoga session, or a dance class, moving your body releases endorphins, the body's natural mood lifters. Remember a 1-hour workout is only 4% of your day. Make time for your health!

• Time Management: Learn to say NO! Are you guilty of over-committing yourself like me? This can lead to even higher stress levels with less time during the day to get the important things done. It can also help to break down tasks into manageable steps, set realistic deadlines, and create a schedule that allows for breaks. Effective time management can reduce the feeling of being overwhelmed.

• Deep Breathing and Mindfulness: Take a moment to pause and breathe deeply. Mindful breathing can activate the body's relaxation response, calming the nervous system and reducing stress levels. We recommend a free app called Headspace which gives you 10 minutes each day of guided meditation/relaxation.

• Find a Hobby: Engage in activities you enjoy, whether it's reading, painting, playing pickleball, or gardening. Hobbies provide a healthy outlet for stress and contribute to overall well-being.

• Healthy Lifestyle Choices: Nourish your body with a balanced diet, stay hydrated, and ensure adequate sleep. A healthy lifestyle provides a solid foundation for managing stress.

Stress is a part of life, but how we manage it makes all the difference. If stress becomes overwhelming, consider seeking guidance and support from a professional. Therapy or counseling can provide tools and strategies to cope with stress effectively. By incorporating these strategies into your routine, you can create a more resilient and balanced approach to stress. Remember, self-care isn't selfish; it's a vital component of a healthy, happy life! Take a deep breath, embrace the journey, and let the stress melt away. Here's to a calmer, more vibrant you this year!

Our favorite recipe this week!

Yummy Snack - Energy Bites (Gf/Df)

• 1 cup gluten free oats

• 2/3 cup coconut flakes

• 1/2 cup + 1 tbsp creamy peanut butter

• 1/2 cup ground flax seed

• 1/3 cup honey

• 1 tbsp chia seeds

• 1 tsp vanilla extract

• 1/2 cup dairy free chocolate chips

Directions: 

1. In a bowl, mix all ingredients together.

2. Cover and place in the refrigerator 20-30 mins. to make mixture less sticky.

3. Remove from refrigerator and roll into 1 inch bites. Store in airtight container in refrigerator.

*Favorite gf/df chocolate chips to use - Enjoy Life Minis

Hey there, desk warriors! We get it - the daily grind, endless Zoom calls, and that ever-so-comfortable office chair. But let’s talk about the silent hero that can make or break your day: your posture. This week we’re diving into the challenges of sedentary lifestyles, sharing tips to improve your posture, and exploring the magical world of standing desks!

The Sedentary Struggle

Sitting for prolonged periods isn’t just boring; it’s a real challenge to your body. Slouching, rounded shoulders, and a sore back become your daily companions, leading to a host of issues like lower back pain, neck strain, and reduced energy levels. But fear not, you can turn the tide with a bit of posture magic!

Tips to Improve Posture

• Sit Pretty: Scoot your bottom toward the back of the chair to prevent slouching and keep your feet flat on the ground. Maintain 90-degree angles at your hips and knees and most importantly, sit tall!

• Ergonomic Essentials: Invest in an ergonomic chair that supports the natural curve of your spine. Position the top of your computer screen at eye level to avoid straining your neck.

• Take Breaks: Set a timer to remind yourself to stand, stretch, or walk around every 30 minutes. It’s a small break, but it can work wonders for your posture and energy levels.

• Strengthen Your Core: Engage your core muscles while sitting. It’s like having an invisible support system for your spine. Simple exercises like seated leg lifts can work wonders.

The Standing Desk Solution

Now, let’s talk about the superhero of the office - the standing desk. Here are some benefits that might just make you want to make the switch:

• Improved Posture: Standing naturally promotes better posture by engaging core muscles & aligning the spine. Say goodbye to slouching!

• Increased Energy Levels: Standing encourages blood flow and oxygen circulation, keeping you more alert and energized throughout the day.

• Reduced Back & Neck Pain: Many desk warriors report a significant reduction in lower back pain and neck pain after switching to a standing desk. It’s a game changer for your comfort!

• Boosted Productivity: Standing can enhance focus and productivity. Wave goodbye to that mid-afternoon slump and power through your tasks.

By adopting these tips and maybe even embracing the standing desk revolution, you’re not just combating posture problems - you’re rewriting the script for a healthier, more dynamic work life. Break free from the shackles of sedentary habits, stand tall (literally), and make every workday a step towards a happier and more posturally-perfect you!

Our favorite recipe this week!

Super Quick and Tasty Burger Bowl

• 1 lb. ground beef or ground turkey

• Romaine lettuce

• Pickles

• 1 Tomato

• 1 Avocado

• 1 tbsp ketchup

• 1 tbsp dill relish

• 1/4 cup of mayonaise

Directions: 

1. Heat a skillet over medium high heat. Add the meat and brown it, breaking it up as it cooks, until fully cooked.

2. While beef is browning make sauce with mayo, ketchup, & relish. Add all ingredients to a small bowl and whisk together.

3. Assemble the burger bowl. Start with romaine lettuce then add the toppings and meat. Drizzle the sauce on top and enjoy!

Other delicious topping ideas: bacon, mushrooms, cheese, fried egg, grilled veggies i.e. zucchini, peppers, and onions.

TIP: Depending on how much sauce you like, you may need to make more. Feel free to add more ketchup or relish to taste!

Hey, tired soles! Ever had that “ouch” moment thanks to plantar fasciitis? Whether you’re a runner or just strolling through the chaos of daily life, this guide is your ticket to foot bliss. Our feet are the unsung heroes of daily life, supporting us through every step. Now it’s time to show our soles some extra care! This week we’re exploring some effective ways to manage and alleviate this common foot ailment.

What is plantar fasciitis?

Great question! It is inflammation of the plantar fascia, a thick band of tissue that spans the bottom of the foot, connecting the heel to the toes. It can affect individuals from all walks of life and is often caused by factors such as overuse, improper footwear, or biomechanical issues.

What should I do for plantar fasciitis?

• Mobility Exercises: Perform stretching exercises for the calf muscles and plantar fascia. These can enhance flexibility and relieve tightness. A tennis ball is a great tool to provide an effective self-massage to the bottom of the foot or to address knots in the calf .

• Footwear Matters: Ensuring that you have shoes with proper arch support for everyday use is vital. You want to make sure that your footwear provides the necessary stability to support your foot and alleviate strain on the plantar fascia. Orthotic inserts or insoles can also provide additional support to help distribute the pressure evenly across your foot, promoting comfort throughout the day. Not sure you’re wearing the right shoes? Fleet Feet - Pensacola has a 3D foot scanner and pressure plate to analyze your gait and the pressure points as you walk to ensure you’re in the best shoes for YOUR feet!

• Night Splints: Utilizing a night split can allow you to maintain a gentle stretch on the calf and plantar fascia while you sleep, which can lead to reduced morning pain and improved flexibility.

• Strengthening Exercises: Strengthen your calf and foot muscles to provide better overall support for the plantar fascia. Performing exercises like calf raises can help strengthen these muscles.

• Call SWELL: We have special tools available to help you heal quickly and get back to doing what you love pain-free! Our patients have experienced great relief with dry needling as well as other manual therapy and targeted exercise techniques. We offer free phone consultations, so don’t delay & call us today!

Plantar fasciitis may be a temporary setback, but with the right care and attention, you can get back on track. Remember, your feet carry you through the journey, so treat them kindly. By implementing the strategies above, you can take significant steps toward managing and alleviating discomfort.

Wishing you happy and pain-free strides! 🏃🏻

Our favorite recipe this week!

Super Easy Slow Cooker Taco Soup (Serves 8-10)

• 1 (16oz) can pinto beans

• 1 (16 oz) can kidney beans

• 1 (11oz) can yellow corn

• 1 (11oz) can diced tomatoes

• 1 (4oz) can diced green chiles

• 1 yellow onion

• 1 green bell pepper

• 1 red bell pepper

• 1 envelope taco seasoning

• 1 lb of ground beef

Directions:

1. Cook ground beef & drain.

2. Chop onions & bell peppers. Sauté onions in skillet until soft.

3. Add all ingredients to slow cooker. (DO NOT drain cans). Stir.

4. Cook on high for 2 hours or low for 4 hours.

5. Garnish with Greek yogurt, shredded cheese, chopped green onions, or avocado. You can also serve with tortilla chips.

TIP: We love doubling this recipe to have plenty of leftovers! You can even put it in containers and freeze to eat later.

We hope this newsletter finds you in great health and high spirits. This week, we’re diving into a crucial aspect of your fitness routine that often goes overlooked - the warm-up and cool-down.

Unlocking Your Potential with a Proper Warm-Up

Think of your body as a high-performance engine. Just as a car needs a warm-up before hitting the road, your body needs preparation before engaging in strenuous activities. A dynamic warm-up serves as the ignition key to prime your muscles, increase blood flow, and enhance joint flexibility.

• Increased Blood Flow: A proper warm-up increases blood circulation, delivering oxygen and nutrients to your muscles. This not only improves performance, but also helps prevent muscle strains and injuries.

• Improved Flexibility: Dynamic stretches during your warm-up routine promote flexibility, making your muscles more pliable and less prone to tears or strains.

• Enhanced Neural Activation: It’s not just a warm-up; it’s the pregame show for your nervous system. Get ready for improved coordination and reaction time, making you the ninja of your workout world.

Follow the link below to try some of our favorite warm-ups this week before your workout! 

https://www.my-exercise-code.com/code/xrxTL?u=K6R3&c=KM853FD&mc_cid=c0602bf195&mc_eid=47456bd449

Why Cool-Downs Matter Just as Much

After your muscles have shown off their moves, it’s time for the cool-down, the grand finale of your fitness performance.

• Improved Cardiovascular Health: Cooling down helps your heart rate, breathing rate, and blood pressure gradually return to resting levels and helps promote the return of blood flow back to the heart, instead of pooling in the extremities.

• Waste Product Removal: Post-exercise, your muscles throw a little party, but it leaves a mess. Cool-down exercises act as the cleanup crew, ensuring lactic acid and other waste products don’t build up. Instead, gentle exercises during cool-down help flush out these by-products, reducing soreness.

• Promotes Flexibility Maintenance: Static stretches during your cool-down are like sending your muscles to a spa day. They maintain the flexibility they gained during the warm-up, ensuring they stay limber and ready for the next workout. There are tons of stretches to choose from so pick the ones that target the main muscle groups that were used during your workout.

Follow the link below to try some of our favorite cool-down stretches this week after your workout!

https://www.my-exercise-code.com/code/xrxTL?u=CL2D&c=JGYJ9MF&mc_cid=c0602bf195&mc_eid=47456bd449

For your next workout, consider allocating 5-10 minutes for a dynamic warm-up. Afterward, take another 5-10 minutes for a cool-down. Remember, these routines aren’t just for athletes; they’re for anyone looking to optimize their performance, prevent injuries, and support long-term wellness.

So, lace up those shoes, embrace the warm-up, and savor the cool-down. Your body will thank you!!!

Our favorite recipe this week!

Peanut Butter & Greens Smoothie

• Crushed ice

• 1/2 large banana

• 1-2 tbsp. peanut butter

• 2 handfuls of baby spinach

• 1 scoop vanilla protein powder

• 3/4 - 1 cup of unsweetened vanilla almond milk

TIPS: *Trying to lose weight? Replace peanut butter with PB2 or powdered peanut butter to make this lower in calories and fat.

*Need caffeine? Add 1 shot of espresso and decrease the amount of milk you use.

As we step into 2024, it’s the perfect time to set the stage for a healthier and happier version of yourself. Below are a few simple yet powerful habits that can make a big difference in your physical well-being and performance this year.

• Prioritize Regular Movement: Whether it’s a daily walk, quick stretch, or a full-blown workout, make movement a non-negotiable part of your routine! Not only does it keep your body strong and flexible, but it also contributes to a positive mindset.

• Stay Hydrated: Hydration is key to optimal performance and recovery. Make it a habit to drink enough water throughout the day by keeping a water bottle with you at all times.  A good rule of thumb - drink half your body weight in ounces of water per day & for every 30 mins of exercise, add another 12 ounces of water. Easy way to monitor if you’re well hydrated - make sure your urine is clear or pale yellow in color. If not, drink up!

• Fuel Your Body Right: Pay attention to what you eat and how it makes you feel. Depending on your specific goals, aim for 45-65% of your calories per day to come from carbs, 20-35% from healthy fats, and about 10-35% from protein. MyFitnessPal App is a great free resource to track your nutrition intake. Don’t forget to enjoy some treats too (in moderation of course) - balance is key!

• Prioritize Quality Sleep: This can be a game-changer for both physical and mental well-being. Create a consistent bedtime routine, limit screen time before bed, and aim for 7-9 hours of sleep per night.

• Laughter Breaks: Whether it’s a funny podcast, a comedy show, or a silly time with friends, laughter is a fantastic workout for your mood! Not only does it burn calories, but it’s also a great ab workout. Way more fun than crunches.

Our favorite recipe this week!

Delicious & Easy Meat Loaf with Vegetables (gluten free & dairy free)

• 1 tbsp. extra virgin olive oil

• 1 onion, chopped

• 1/2 red bell pepper, chopped

• 1/2 green bell pepper, chopped

• 1/2 lb. extra-lean ground beef

• 1/2 lb. ground turkey

• 1 egg, beaten

• 3/4 tsp. salt

• 1/2 tsp. ground black pepper

• 1 clove garlic, minced

• 1/2 cup cooked brown rice

• 1 cup chunky salsa

Directions:

1. Preheat oven to 350 degrees F.

2. Heat oil in skillet over medium heat. Add the onion & bell peppers and cook for 5 mins, or until tender.

3. In a large bowl combine, combine the beef, turkey, salsa, egg, salt, black pepper, and garlic. Stir in the vegetables & rice.

4. Place the mixture in a baking dish and pat into an oblong loaf.

5. Bake for 45 minutes, or until thermometer inserted in center registers 160 degrees F and meat is no longer pink. *You may need to use paper towels to soak up some of the juice from the bottom of the baking dish at the 45 min mark and place back in the oven for a few extra mins.

TIP from experience: If you double the recipe, don’t double the salsa as it’ll make the meat loaf too liquidy.