Blog
Boston Marathon As A Medical Volunteer
04/16/2024 As a physical therapist, I've had the privilege of working with athletes from all walks of life, helping them overcome injuries, optimize performance, and achieve their goals. However, there's one event that holds a special place in my...
Dry needling for calf pain
04/08/2024 Calf pain can affect individuals of all ages and activity levels. Whether it stems from overuse, injury, or underlying conditions like muscle strains, finding effective relief is paramount for restoring function and returning to daily...
Dry needling for hip pain
04/01/2024 Hip pain is a common complaint that affects people of all ages and lifestyles. Whether it's due to injury, overuse, or underlying conditions, finding effective treatment options is crucial for restoring mobility and improving quality...
Dry Needling For Shoulder Pain
03/25/2024 As a physical therapist, I frequently encounter individuals grappling with the challenges of shoulder pain. The intricate structure of the shoulder, combined with factors such as sustained posture, overuse, and muscle imbalances, can...
Dry Needling for Upper Trap Pain
03/18/2024 As a physical therapist, I often encounter individuals struggling with persistent upper trapezius tension and discomfort. The upper traps, a set of muscles located at the top of your shoulders and neck, can become a source of tension...
Manage Back Pain While Traveling
03/11/2024 For many, the excitement of travel is often accompanied by the dread of back pain, especially during long flights or car rides. As a physical therapist, I understand the toll that extended periods of sitting can take on the spine. In...
Managing Persistent Pain
03/04/2024 In the realm of physical therapy, one of the most complex challenges we encounter is helping individuals manage persistent pain. Persistent pain can be debilitating, affecting not only physical well-being but also mental and emotional...
Knees Over Toes
02/27/2024 As a passionate physical therapist, my journey in the field has been filled with countless stories of resilience, recovery, and the power of movement. One topic that often stirs debate in the fitness and rehabilitation community is the...
How to workout based on your goals
02/19/2024 To maximize the effectiveness of your workouts and achieve your fitness goals, it's crucial to tailor your exercise routine to align with your specific objectives. In this blog post, we'll navigate the pathways to success, offering...
How Often Should You Change Your Workouts?
02/12/2024 Many fitness enthusiasts find themselves at a crossroads, wondering how often they should shake things up to maximize results. In this blog post, we'll explore the importance of adapting your workouts, signs it might be time for a...
How to Build a Workout Routine
02/05/2024 Embarking on a fitness journey is a rewarding endeavor that involves more than just lifting weights or hitting the pavement. Learning how to build a workout routine will take thoughtful planning, consideration of personal goals, and a...
Full Body Workouts vs. Split Workouts
01/29/2024 Embarking on a fitness journey involves making various decisions, and one of the fundamental choices is structuring your workout routine. Two popular approaches are full-body workouts and split workouts. Each has its own set of...
When to Follow Up with a Specialist or Doctor
01/22/2024 Taking charge of your health involves paying attention to your body's signals and knowing when to seek expert advice. Whether you've experienced an injury, are dealing with persistent discomfort, or simply want to ensure your...
When to Start Physical Therapy
01/15/2024 Our bodies are incredible, resilient machines, but sometimes they send us signals that something isn't quite right. Whether you're an athlete pushing your limits, an office worker dealing with ergonomic challenges, or anyone in...
How Much Should You Exercise?
03/08/2024 Ever wonder how much you should exercise to gain improvements in cardiovascular, bone and muscle health? Read below to find out. The information I will be presenting is based on The American College of Sports Medicine which you can...
Managing Chronic Pain
01/08/2024 Living with chronic pain is a unique journey that requires resilience, patience, and a comprehensive approach to well-being. As someone dedicated to helping individuals not just cope but thrive in the face of persistent pain, I want to...
Managing a sudden injury or pain
01/02/2024 Acute pain can strike suddenly, disrupting our lives and demanding immediate attention. Whether it's a sudden injury, surgical recovery, or a flare-up of a pre-existing condition, the intensity of acute pain can be overwhelming. As...
Nutritions Role on Pain Management
12/6/2023 As a physical therapist and personal trainer, my journey in the world of health and wellness has led me to witness the profound impact that nutrition can have on pain management. Our bodies are intricate systems that require optimal...
How Sleep Impacts Pain
12/18/2023 Sleep and pain are two fundamental aspects of human existence, deeply intertwined in a delicate balance. Sleep is the body's natural restorative process, and pain, whether acute or chronic, can disrupt this crucial cycle. In this blog,...
How Stress Impacts Pain
12/11/2023 Pain is an inherent part of the human experience. It can be acute or chronic, mild or excruciating, and it affects millions of people every day. While we often view pain as a purely physical sensation, its relationship with stress is a...
Flexible Posture: The Key to Sitting Pain-Free
12/04/2023 Do you spend most of your workday sitting at a desk, only to find yourself grappling with discomfort and pain? You're not alone. The sedentary nature of many jobs can lead to various musculoskeletal issues, but there's a solution:...
Perfect Posture Doesn’t Exist: Flexible Posture For Desk Workers
11/28/2023 We've all heard the saying, "Sit up straight!" or "Stand tall with perfect posture!" from our parents, teachers, or even ourselves. The quest for the elusive "perfect posture" has become a cultural obsession, but here's a reality...
Ergonomic Set Up for Desk Workers
11/20/2023 For many of us, spending long hours in front of a computer screen is an everyday reality. Whether you work from home or in an office, maintaining a comfortable and ergonomic workspace is essential to promote health and productivity. In...
How to Get Up Frequently Throughout the Workday
11/13/2023 In today's fast-paced work environment, many of us find ourselves sitting at our desks for long periods, often without realizing the toll it takes on our bodies. Prolonged sitting can lead to various health issues, including back pain,...
Prevent Upper Back Pain In the Office
11/06/2023 In today's modern world, many of us spend a significant portion of our lives working in an office environment, often sitting at a desk for long hours. Unfortunately, this sedentary lifestyle can lead to various health issues, one of...
Desk Workers Guide to Managing Neck Pain
11/30/2023 In today's digital age, many of us find ourselves spending hours at a desk, often staring at computer screens. While this may be a necessity for work, it can take a toll on our necks, leading to discomfort and even pain. The good news...
Back Pain Relief for Desk Workers
10/24/2023 Instead of deciding this is your fate until you finish your working career, have you ever thought about what you can do to help manage it and may not deal with daily pain. How does the back pain affect your mood, attitude towards work,...
How to workout as a busy desk worker
10/17/2023 You’ve been a desk worker for several years now, have yo-yo’d in and out of a solid gym routine, and no longer live with your friend aka workout buddy to hold you accountable. You may have low or upper back pain from working at your...
Are you on the right workout program for you?
10/11/2023 Are you still doing the same workouts you did 10+ years ago? When I first start working with someone for physical therapy or personal training, I always ask what their current level of activity is including their workout routine if...
How to Manage Chronic Low Back Pain
How to manage chronic low back pain through strength training. Located in Back Bay of Boston, or virtually anywhere.
How To Manage Upper Back Pain For Desk Workers
09/25/2023 It is not uncommon for desk workers to experience upper back pain. This could be due to stiffness in your joints or tight muscles, causing discomfort and pain. The keep is managing your upper back pain for the long term. Desk set up...
How Often To Get Up From Your Desk
09/12/2023 Although this depends if I am seeing you for low back pain and you are having a hard time tolerating sitting, the answer may be different. However, see below for some general guidelines. Get up from your desk 1x/hour Typically getting...
How to Build Healthy Habits
09/05/2023 What is habit stacking? Habit stacking is the concept of introducing a new behavior, by stacking it to an already-existing habit. It is a way for you to be able to introduce a new habit or behavior into your routine and actually stick...
Ankle Mobility & Squats
08/28/2023 The squat form can be limited by one or multiple factors including your low back, hips, knees, or ankles. When discussing loaded squats, shoulders can also be a limiting factor for holding weight on a barbell. Today we will discuss the...
Knee Pain with Squats
08/14/2023 It is common to have knee pain with squats at some point in your life. It can be caused by a number of different factors, so let's dive in. Why Do I Have Knee Pain with Squats? Form: Poor form is a common cause of pain with squats due...
Knee Pain With Running
08/27/2023 The most common reasons causing knee pain with running is training errors and biomechanics errors. Let me explain Training Errors This is inclusive of volume and programming errors. Let's start with the volume of running. When training...
Joint Hypermobility
07/31/2023 Joint hypermobility is when people have a larger than normal mobility in their joints and can get into positions the average person cannot. Sometimes this is referred to as being "double-jointed". Joint hypermobility can occur in...
Shoulder Pain with Overhead Press
07/24/2023 It is not uncommon for clients with shoulder pain or hypermobility to also have pain with an overhead press. An overhead press is a great way to strengthen your shoulders and a functional exercise that mimics putting an object in a...
Your Have Pain, Now What?
07/17/2023 Do you spend the weekend lifting/carrying heavy boxes to help a friend move? Or did a new workout and now have shoulder pain? Maybe you rolled your ankle at pick-up soccer? You have pain, now what? Skip RICE RICE (Rest, Ice,...
Foot Doming
06/26/2023 What is foot doming? Foot doming refers to working on strengthening the small intrinsic muscles that make up the arch in your foot. We need to make sure after you learn how to perform this, we add it to other activities or exercises we...
Ankle Sprain Rehab
06/19/2023 Whether you have had recurrent ankle sprains since high school or college sports, or have your first ankle sprain from summer league sports, this article is for you. Ankle Sprain vs. fracture There are ranges of severity of ankle...
Low Back Pain: My Journey
06/13/2023 I was 21 when I had my first bout of low back pain. I had just graduated college and was starting my first week as a personal trainer, and I had no idea how to manage it. Another trainer told me to go get my back “cracked”, which...
Dry Needling for Low Back Pain
Dry needling to help manage low back pain may include dry needling your glutes instead of your low back.
Delayed Onset Muscle Soreness (DOMS)
05/29/2023 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...
The Best Workout For You
05/18/2023 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....
Strength Exercises For Runners
05/13/2023 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...
The Best Running Sneakers
05/08/2023 One of the most common running-related questions 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. The Research...
The Boston Marathon as a Medical Volunteer
04/27/2023 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 7 am and wrapped up close to 6...
Dry Needling
04/19/2023 What is it? Dry needling is a tool to help manage muscular pain. The needle is inserted into the trigger point (tender/sensitive/painful spot along the muscle) of the muscle. (Above I am working on this patient's upper trap due to...
How Much Protein Should I Eat?
03/08/2024 You are building your workout routine, and now are thinking how much protein should I eat? It is important to support your body to maintain and build strength, help with body composition, and for energy throughout the day. What is...
Should I Stretch Prior to Exercise?
01/12/2024 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...
Common Fitness Questions Answered
03/08/2024 Let's dive into common fitness questions answered in today's blog post. 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...
3 Exercises You Can Perform at Your Desk
01/12/2024 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...
Benefits of Exercise
03/08/2024 So we all know there are benefits of exercise. If you're looking to lose weight, build muscle, get stronger, or are an athlete looking to improve performance, you likely have turned toward exercise to help achieve your goals. But,...
How to Balance Strength Training & Cardio
03/08/2024 When you are wondering how to balance strength training & cardio, the question you have to ask yourself is what is your goal. Your goal will lead you to how you should train. For example, if your goal is to work on increasing...
Working From Home
03/08/2024 You are likely working from home 1-5 days per week. I am having more and more people reach out due to aches and pains from desk set ups and different positions they find themselves in throughout the workday. Read below for how you can...
How to Read a Workout Program
03/08/2024 So you get the workout program and now what? What does 3x8 mean? Learn how to read a workout program below. Reading the Sets & Reps Let's use an example: 1a)3x8 Deadlifts1b)3x5 overhead press What is a set? A set is the number of...