Dr. Ashley Romine

06/30/2022

https://www.eventbrite.com/e/stand-with-ukraine-competition-registration-365982161497

🚨🚨🚨🚨🚨🚨🚨🚨🚨🚨Registration is open!!!

A series of 6 challenges, judged against U.S. Military standards, you'll be competing to see if you can pass the test that the U.S. Army completes every year. The competition consists of running, lifting, and functional tests that will push you to the limit! This event will also have special military guests of honor, volunteers from local gyms and churches, local vendors, first responders, and fun for the whole family. The driving force of this event is to unite our community for a greater purpose: providing support for those in Ukraine facing arduous hardships. We are blessed to be able to gather together, sweat it out, and freely enjoy time with our families. 100% of the proceeds from this competition are going to help with supporting war relief efforts in Ukraine, through partnering with the Ukraine Crisis Emergency Relief and the War Relief Fund. Both of these organizations are actively helping refugees and victims of war. Event profits will aid the relief in their ability to evacuate those in crisis areas, deliver humanitarian aid, provide basic needs for shelter, dispense food to refugees, and provide protective gear for those who are in danger.

Let's bring some light into a dark situation, together!

Sign up here to sponsor the event or become a participant!! 🤙💪🏋️‍♀️

https://www.eventbrite.com/e/stand-with-ukraine-competition-registration-365982161497

08/16/2021

How’s your back with deadlifts? With squats? Do you feel like your back is always doing the work with deadlifts or hurting after squats?

It may be that your spine is having a hard time staying in a neutral position as your hips are flexing (position of your hips as your knees move to your chest).

👉This could be a mobility issue: your hips are stiff so when they get to the end of their mobility your low back rounds out.
👉Or it could be a stability issue: your core muscles, (especially your transverse abdominals) are letting off early or not kicking in at the right time, allowing your spine to round out.

Either way, this can lead to back pain, hip pain, knee pain, over time because it starts to put excessive stress on the ligaments in your spine, overloads tendons, and can put torque on your knees.

Check out this little mobility exercise:
1️⃣String a think pull up band between a rig a couple inches above waist height.
2️⃣Step up to the band and pull it down so it sits just under your front “hip bones”.
3️⃣Hold a PVC pipe out in front and start to lean your hips over the band walking your hands forward.
4️⃣Use PVC pipe so you can focus on keeping your back flat as you hinge and the hips.

Work on this for a couple minutes as a warm up before your next deadlifts!

How’d you do?!?

08/10/2021

Tension headaches suck. They just do. We get stressed, hunch our shoulders to sit, hike them up to our ears, we sleep in weird positions or get restless at night and can’t find a comfortable position, all the things that make “kind of bad” even worse.

Have you had more neck pain since you started working more often from home?
Did you start getting neck and shoulder pain when you started to ramp up your activities, but your muscles didn’t seem to get the memo?

One of the techniques we use is called dry needling. It’s is NOT a means to an end. Our number one is getting to the root of the problem and fixing that because (we love y’all!) but we know you don’t want to keep having to see us every week right?

But what dry needling does for you is resets those taught bands of muscle that feel like a rope, so that they let go and go back to a normal resting muscle. Then, whatever monster lies beneath that, be it a shoulder capsule that’s tick and tight, stabilizing muscles that are weak or untrained, we take care of that, and make sure that YOU know what to do to keep the pain at bay.

Struggling with neck pain? Headaches? Slide into the DMs and let’s talk to see if a 1:1 physical therapy evaluation is right for you. 👊

07/20/2021

Check out this interview with Al from Hilton Head Running Company as we talk SWEAT and hydration strategies! ****note: not children or dinosaurs were harmed in the making of this film.

07/18/2021

“The secret to a good morning is to watch the sunrise with an open heart.”

Anthony T. Hincks

07/17/2021

What a wonderful morning! So great to see many familiar faces from and of course community getting out there and putting their fitness to the test! I may have just got my feet wet today {well not really, I was the runner of the team🤪} but I can’t wait for another next year!
I am so humbled and impressed by watching all the athletes push it today! Way to go 🙌🏻❤️🙌🏻❤️🙌🏻❤️🙌🏻❤️🙌🏻

07/16/2021

“Ashley Romine's training changed my life. Yes, you read that right. As a marathoner and someone who finds running therapeutic, Ashley helped me feel myself again. I had debilitating knee pain for two years and couldn't pinpoint the cause, which restricted my exercise and eliminated running. Ashley was patient with her assessments and agile in her methods, emphasizing what was working and removing what wasn't. She got me healthy, strong, and taught me the proper running form to avoid injury in the future.”⁠
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Kate Good

07/15/2021

Here’s the last part of the running cycle, and for me the biggest game changer:⁠
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The Pull🦵⁠
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The pull is that point at which your standing leg is now coming off the ground, which the opposite leg will then land and we start all over again 🔁⁠
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🛑What most people do here is get all the way up on their toes, and then PUSH off the ground using a bunch of calf work 🔥⁠
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🔑 The key is PULLING off the ground. When you learn how to use your hamstring and get your feet off the ground the right way, you’ll be amazed at how much lighter and easier running will feel!⁠
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It is a process to train your body how to run efficiently, but if you are someone who wants to run for the rest of your life, have the option to keep running, then running training is absolutely for YOU. You can click the link in the bio to register for the next group training or schedule your 1:1 training session. ⁠
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Keep running. Keep pushing the limits. Keep working to get better. Keep doing what you ❤️‍🔥⁠
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07/14/2021

This week we have been covering the basics of the running cycle to get your wheels turning about what efficient running means. ⁠
👉Monday, we discussed that point when your foot first hits the ground: initial contact⁠
👉Tuesday we discussed Pose where all of your weight is right over the standing leg⁠
👉Today let’s talk about about the next step: Falling. ⁠
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Yup, The fall is an important part of running! It is the engine behind how efficient you are running, or how much you’re letting gravity press you forward instead of your own 🐎 power. ⁠
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Fall is the point at which the your bodyweight is now past the standing foot, and is now in front of that standing foot, causing your heel to come up off the ground and getting you ready for the next step. ⁠
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The main faults here are: being too upright with running, leaning back instead of forward. The other is that the swing leg is still too far back resulting in increased time on the ground like this guy ➡️🏃‍♂️. This means there is a lot more muscular effort to get that standing leg off the ground! An efficient ‘fall’ allows you to use gravity to move you forward instead of your own force. ⁠
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There are still spots available for group running training June 24 at Oyster Factory Park in Bluffton! Check the link in the bio for details to register. 👍🙌🏻🥰🏃‍♂️⁠
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