Integrate Sports Chiropractic and Rehab

01/10/2026

Good days at the office! PRs broken and hard work paying off!

01/07/2026

Rehab vs. Training
December 04, 2025

What is the difference between rehabilitation and training after an injury or surgery or flare up?

Training can be described as your typical workout that you engage in consistently alongside your sport or activity. You can participate in any exercise or movement with little to no discomfort and follow the program easily.

Rehab is modifying the typical training program to adjust for the current limitations you are under since the injury and pain started. Rehab is being more intentional about what you can tolerate in your training routine and finding constrictions around the pain. Keep pain under 3/10 during this time to allow your body to heal while continuing to strengthen surrounding areas.

Rehab is not "rest for 2 weeks" and you will be ready to return. Rehab is finding ways to continue the process and avoid deconditioning. Decreasing volume and intensity are the best ways to modify training and tracking pain or function.

For example, if you have been experiencing increased patellar pain when playing volleyball, your training would shift from doing heavy squats and box jumps to either a pause squat or belt squat, limit range of motion if needed and decrease weight and reps. If jumping is tolerable, reduce sets and intensity. Add in isometrics instead of following the rep based accessory movements. This way, we are still training, but in a modified way that decreases pain and keeps conditioning strong.

Call now to connect with business.

12/30/2025

Speed training improves how quickly your body produces and controls force - And can offer a nice change of pace from heavy lifting. Let us know if you’d like to see more of this down below!


12/27/2025

Yoga works if you practice it consistently.
It can help improve tissue tolerance, coordination, and comfort in different positions.
You don’t need to become a yogi for it to be useful — but it can be a solid supplement depending on your goals.

12/25/2025

MERRY CHRISTMAS TO YOU & YOURS‼️🎄⭐️♥️✝️
We are so thankful to be part of each of your lives and wish you the happiest of holidays spent with family & friends!! Cheers! 🥂
💕Love, The Twenges

12/22/2025

Overcoming isometrics: measured lat isometrics using a crane scale!

A simple, effective way to experiment with force production without joint movement.
Great for building intent, strength at specific joint angles, and tolerance in controlled positions.

12/18/2025

FAQs we hear all the time 👇

How often do I need PT or Chiro?
Most people start with 1–2 visits per week and we typically expect some kind of change within the first 1–3 weeks. Each session includes an update, new insight, exercise progressions or regressions, and clear goals for the next visit.
Most care plans last around 6–12 visits. After that, many people don’t need to come back unless there’s a flare-up or new injury. Some choose optional maintenance visits every 1–2 months to stay on track. We always work around your schedule and needs.

What’s the difference between PT and Chiro?
At Integrate, they work together. Chiropractic care focuses on diagnosis, joint health, and addressing the root cause. Physical therapy focuses on building strength, movement capacity, and long-term function through custom exercise programming and education. Together, it creates a more complete plan of care.

Do I need a referral?
In Minnesota, most commercial insurance plans do not require a referral for PT, OT, or chiropractic care. Medicare and VA plans may be different, but we offer free insurance benefit checks and can confirm everything before your first visit.

DM or email us anytime with questions.

12/18/2025

FAQs we hear all the time 👇

How often do I need PT or Chiro?
Most people start with 1–2 visits per week and we typically expect some kind of change within the first 1–3 weeks. Each session includes an update, new insight, exercise progressions or regressions, and clear goals for the next visit.
Most care plans last around 6–12 visits. After that, many people don’t need to come back unless there’s a flare-up or new injury. Some choose optional maintenance visits every 1–2 months to stay on track. We always work around your schedule and needs.

What’s the difference between PT and Chiro?
At Integrate, they work together. Chiropractic care focuses on diagnosis, joint health, and addressing the root cause. Physical therapy focuses on building strength, movement capacity, and long-term function through custom exercise programming and education. Together, it creates a more complete plan of care.

Do I need a referral?
In Minnesota, most commercial insurance plans do not require a referral for PT, OT, or chiropractic care. Medicare and VA plans may be different, but we offer free insurance benefit checks and can confirm everything before your first visit.

DM or email us anytime with questions.

12/15/2025

ACL Recovery: Return to Sport!
A good return-to-play plan doesn’t stop at drills. You have to actually play the sport! Ease back in, keep strengthening, and let confidence rebuild through real movement. Physical readiness and mental trust go hand in hand.

12/10/2025

Split squat rotations challenge hip stability, rotational control, and body awareness in a split stance. A simple way to expose the lower body to new demands and tighten up movement quality.

12/06/2025

Practice what we preach! Lift heavy, build strength, and train with intention.