Erin Coughlan, PT

04/12/2026

Case study time!! Acute lumbar sprain

This week has been a tough one - I had an injury at the gym that put me largely in bed for a few days. 1 week out, I’m now feeling 75% better and I credit that to some of the work I’ve done so far.

For the first few days I had a significant lateral shift - your bodies way of offloading sensitive tissues. I didn’t push too hard to try and reverse it, just let it do its thing.

Day 2 I got to physio as fast as possible to get some pain management and decrease some of the muscle guarding.

Once I decreased some of the guarding, days 2-5 were about trying to get moving within the limits of my pain. These exercises were certainly not pretty, but the reality of where I was at. In addition to this I was using lots of heat and TENS, and made sure not to sit or stand for more than 30mins.

Days 6 and 7 I’m now able to walk and do body weight exercises with minimal pain, and sleeping full nights. My journey is definitely not over, but I wanted to show an example of the importance of early movement after back injury!!

03/24/2026

ACSM has released new recommendations on strength training for adults - updated for the first time in 17 years! The TLDR: Consistency is more important than rigid formulas. Train all major muscle groups at least two days a week.

1. Any resistance training is better than nothing
2. Bands, calisthenics, machines and free weights are all effective training modalities
3. Advanced training techniques like complex periodization and training to failure do not yield any better results and can increase fatigue
4. An individualized plan based on your goals and lifestyle will serve you best

02/25/2026

Stoked to let everyone know that I’m going to be calling Coastal home permanently, and that my books are finally OPEN to new patients on Thursday nights!!

12/22/2025

This year was a whirlwind but what was consistent was the joy I found helping people achieve their goals. On to 2026!

12/04/2025

Still have insurance benefits to use up? Why not check in on your running form and ensure you start the new year on the right foot!
Running is a skill that can be practiced and improved, and looking at the biomechanics of your running can not only make you faster, but also decrease risk of running-related injury🏃🏼‍♀️‍➡️🏃🏾‍➡️

10/23/2025

We’re so back! Took a great course this weekend by the lovely on the causes and management of pain in the butt. Here are 3 exercises that I’m going to start incorporating in clinic (3rd one I’m personally still working on).

-half bridge off bed: great for glute activation when you have difficulty or pain with bridging
-lateral pelvic raises on ball: gently mobilizing joints in low back and SIJ from below
-countertop Roman Chair: excellent posterior chain exercise to work on maintaining lumbar extension (looking at you disc people!)

10/02/2025

Happy to announce that I will be calling home for the next few months so I can continue seeing patients while I find some new digs!! Booking is live on Jane 🏋🏽‍♀️🩼🩹

09/24/2025

Definitely not the post I thought I’d be making to mark my one year anniversary at Quantum Sport Therapy.

The clinic closing unexpectedly has certainly been a shock, but I’m so grateful for the amazing staff that have supported each other the past days and few weeks.

Reflecting on this past year I have been absolutely blessed to work with the most amazing patients in a beautiful space. Seeing people thrive after injury is truly a joy. While I don’t know what lies next in my private practice career, I know that I will see you all very soon back and better than ever.

✌🏼✌🏼

08/06/2025

Many are familiar with the RICE (rest,ice,compression,elevation) principle for acute injury, but did you know there’s a new acronym in town that is even better!

05/14/2025

02/20/2025

One of my goals for 2025 is to focus more on upper body strength and rep out some pull ups

Here are 3 exercises I’m working on to achieve this! Give them a try if you’re working towards a similar goal

01/24/2025