Insight Physical Therapy

05/28/2025

Lifting weights is a crucial part in any training program! You cannot be powerful without strength :)

09/30/2024

Are you struggling with joint pain? It might seem counterintuitive, but staying active and building muscle mass can significantly alleviate discomfort. Let's explore the benefits of stronger muscles for your joints!

Muscle mass plays a crucial role in supporting and stabilizing your joints, reducing the strain on them during movements. Improved muscle strength around problem areas can result in less joint pain, enhancing your daily life quality.

If you're dealing with arthritis, it’s important to understand that immobility is not your friend. While rest might seem like a safe choice, inactivity can actually exacerbate joint stiffness and pain. Movement is key to maintaining flexibility and reducing inflammation.

But what if exercise seems daunting due to joint pain? Fear not! There are tailored exercise modifications designed to minimize discomfort while still effectively building muscle mass. These adaptations ensure you can stay active safely without putting undue pressure on sensitive joints.

Remember: Joint pain need not be a barrier to improving your fitness levels. With appropriate exercises, you can increase muscle mass and reduce the burden on your joints. Say goodbye to pain and hello to a stronger, more agile you!

09/07/2024

03/26/2024

If you are a patient of mine, then you have done almost all of these!

03/26/2024

CONCLUSION: In patients with traumatic and non-traumatic meniscus tears, early meniscal surgery did not appear superior to exercise and education in improving pain, function, and quality of life after 12-months.

OBJECTIVE: To compare the effect of early meniscal surgery versus exercise and education with the option of later surgery on pain, function, and quality of life in young patients with a meniscal tear, taking symptom onset into account. DESIGN AND METHODS: In a randomized controlled trial (the DREAM-...

02/12/2024

Jessica will be on maternity leave starting tomorrow (2/12) and is scheduled to return part-time on 3/11. Please email insightptaz@gmail.com with any questions. Thank you!

01/31/2024

01/30/2024

Thank you for welcoming me into your amazing community! Looking forward to serving more triplex athletes in the future!

01/23/2024

REDUCING SPORTS INJURIES⁠
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This meta-analysis examined the effectiveness of different exercise interventions in reducing sports injuries.⁠
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Contrary to the popular belief that stretching stops injuries, the MA concluded that "consistently favorable estimates were obtained for all injury prevention measures except for stretching. Strength training reduced sports injuries to less than 1/3 and overuse injuries could be almost halved.".⁠
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Does that mean that stretching is worthless for injuries? In my opinion, this means that general stretching programs aren't likely to reduce your injury risk.⁠
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But, if you have specific areas of mobility limitation that put you in poor positions during sports activities, then I think targeted mobility work can help.⁠
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This goes back to my last post, where I argued athletes should do AS LITTLE MOBILITY WORK AS POSSIBLE, AS MUCH AS IS NECESSARY.⁠
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Identify the specific mobility limitations impacting your performance, and then attack those areas. Once you've improved that mobility, use it and load it to build strength and maintain those mobility gains.⁠
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PMID: 24100287

01/16/2024

Squat Technique and Limb Lengths⁠
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The relative lengths of your legs compared to your torso will change what your squat looks like. This image from book illustrates this point.⁠
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Long thighs = the hip joint is positioned further behind the midfoot, requiring the torso to lean over more and a more "folded" squat appearance.⁠
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Short thighs = a tall, upright torso and easier time hitting squat depth.⁠
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If you are in the long-leg club, squatting to depth can be challenging, but there are a few things you can do to help improve positioning:⁠
➡️ Widen your stance & toe-out more⁠
➡️ Improve your ankle mobility⁠
➡️ Wear weightlifting shoes⁠
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For more details watch “Long Leg Squat Solutions” on my YT channel.

12/19/2023

09/15/2023

https://apple.news/A57chvJlOTMGf5nkN9exxdg

Longevity doctor Neil Paulvin reveals the biggest lifestyle mistake that accelerates the aging process — and what to do to keep the body younger.