Blog
Delayed Onset Muscle Soreness (DOMS)
How often and how long should you experience DOMS? Delayed onset muscle soreness aka DOMS, is when you experience muscle soreness 24-72 hours after a workout. It is a breakdown of your muscle, which allows your body to build stronger muscles. Typically people...
The Best Workout
The best workout for you is likely not the one that your friend is doing, or the one the influencer on Tik Tok is doing either. What makes the best workout program? -It is the program you can be consistent with, for the long term. Results take time to be seen and...
Strength Exercises For Runners
Benefits of strength training exercises for runners: Decreases injury risk Improve speed Improve running economy 3 Strength exercises for runners https://www.youtube.com/watch?v=aa3w_4SXu3E Side Planks with hip abduction https://www.youtube.com/watch?v=kZ-VkRWclSY...
The Best Running Sneakers
One of the most commone running related questiosn I get is "what running sneakers should I buy?". The internet is loaded with recommendations for all types of runners, and you’ll find a lot of conflicting advice. Before I give you my answer to the best running...
The Boston Marathon as a Medical Volunteer
April 17th 2023 My Experience as a Physical Therapist at the Boston Marathon I had the honor of volunteering for the Boston Marathon this year as a medical volunteer. We started our day with check in at 7am, and wrapped up close to 6pm. I logged 8 miles of walking,...
Dry Needling
What is it? Dry needing is a tool to help manage pain. The needle is inserted to the tigger point (tender/sensitive/painful spot along the muscle) of the muscle. (Above I am dry needling this patients upper trap due to neck/pain on the top of his shoulder.) How...
Protein Consumption
What is protein? It is a macronutrient, that keeps our body tissue strong and can be used as an energy source. How much should I eat? The American College of Sports Medicine (ACSM) recommends you should consume 0.8g per kg of body weight (0.35g/lb) for maintenance...
Should I Stretch Prior to Exercise?
Well, that depends on what type of stretching you are talking about. There are several types of stretching, today we will be discussing static and dynamic. Static is when you get into a stretch position and hold for a certain length of time. Dynamic is when you are...
Common Fitness Questions Answered
How often should I work out? 3-5 days a week is recommended by ACSM (see my post for how to balance strength training and cardio). The range will depend on your goals and how much time you can/want to dedicate to your health and fitness goals. You don't have to...
3 Exercises You Can Perform at Your Desk
These exercises can be performed while sitting at your desk, while on the phone or just taking a minute to perform them between emails. They do not all need to be performed at the same time, you can try sprinkling them in throughout the day. Find what feels good...