Head to Toh Physical Therapy

04/24/2026

Love helping our people overcome pain and get back after it in their sports even stronger than before!

04/23/2026

I’s, T’s, and Y’s are a solid shoulder rehab stable for working the posterior shoulder rotator cuff and scapular muscles in varied planes of motion.

Standing with a band is an easy alternate that is effective but I generally prefer getting horizontal with a weight as this keeps you more honest.

But these ballistics are a nice progression when we want to start incorporating a little speed and stretch reflex at end range stretch, combined with a sustained hold at the opposite shortened range.

This helps work on a different type of speed coordination and familiarizing the muscle/tendon/joint to a little fast stretch and reflexive contraction.

I almost always start I’s, T’s and Y’s quite light to see good coordination and control. A little heavier for this than you would normally do is nice to get the weight to pull you into the stretch a bit more. I’m just using 5’s here.

That type of faster and reflexive muscle activity is common in sport and often worth pursuing in training.

04/14/2026

Both intensity and volume matter a lot in training and in sport and life.

We all know too much weight can get anyone.

But I find that volume is a sneaky one that gets people a lot, especially outside of the gym.

The answer is not "just rest".

Its about training smarter, and that includes what you do for fun.

Its about being aware of how physical stressors affect your body in different ways and how your body recovers and adapts from said stressors.

This is what good rehab is all about.

It is understanding and applying sound training principles and listening to your body along the way.

04/08/2026

Most people I see with chronic lower back pain are either afraid of or unable to do deadlifts.

Fist things first, DEADLIFTING IS NOT BAD FOR YOUR BACK.

In fact on the contrary, it can be one of the best things you can do for your lower back.

As with anything, overdoing it and not training smart can lead to problems. But with a solid plan, it can be an absolute game changer for people with lower back pain, and also to help prevent injury by making your back strong af.

The pattern i see typically starts with some sort of lower back injury and initially avoiding bending over and lifting things.

While this strategy can be helpful in the short term, what I see happen is long term they lose the ability to do it.

They lose the mobility, the strength, and the confidence to do it, all the while further sensitizing their nervous systems to it.

Often times this leads to a more global loss of fitness and strength. But interestingly sometimes I see people still have relatively strong legs and can squat, lunge, or leg press pretty heavy weight, but completely avoid the deadlift and essentially learn to work around it.

And often that can work ok for awhile, but it can be quite a large point of vulnerability and lead to unexpected flare ups from stuff in the gym or life.

The deadlift is arguably an extremely functional movement pattern. Being able to pick things up off the floor is a very foundational task in life.

So I find that the deadlift is an incredibly powerful tool to help people get out of that rut, overcome the fear of bending and lifting, and have an incredibly robust spine to withstand life and sport.

If you need help forming a solid plan with it, reach out.

04/07/2026

Accelerate, decelerate, accelerate.

This is a great plyometric drill for ankles, knees and hips, and for hoopers.

I’m taking a little time with the turnaround, but you can also do it faster with a “hot lava” cue and bounce real fast off the ground for a more true Plyo.

Work on this drill if you want the Euro Step in your bag.

ballislife

04/01/2026

Acceleration. Deceleration. Cutting. Change of direction. Jumping. Landing. And doing that all as fast and explosively as you can.

Shooting hoops hits it all.

My 2 favorite ways to hit 3s is coming around a screen off baseline, and the step back.

Both involve quick acceleration, deceleration, and into acceleration again (on the shot).

Don’t ask me how many misses I edited out 😉

03/31/2026

03/23/2026

Love and hate Monday lifting.

We start the week building the foundation on juicy legs.

What are you training today?

03/19/2026

My favorite hobby is supersetting chores with lifting.



😂Anyone else?

03/18/2026

Check out my new blog post on running and joint health!

Honestly It baffles me that doctors are out here to this day still telling people that running is bad for your knees.

Anything is bad for your knees if you do way too much of it and ignore all warning signs from your body.

But running is actually great for joint health, not to mention cardiovascular, metabolic, and mental health.

In the article I link a long list of articles showing evidence for this.

Check out the article here.

https://headtotoh.com/is-running-bad-for-your-knees/

03/17/2026

Im not going to lie I cringe inside every time a patient tells me how a doctor told them to never run again, never squat again, never deadlift, never play their sport again and etc.

It bothers me so much because most of the time it’s really bad advice that causes long term harm to that person’s health. And in addition once they hear and believe that, it is REALLY hard to change their mind on it.

Because for many people what happens when they hear this advice is they give up. Maybe not all at once. But a little at a time they settle for less activity. They no longer feel like they can push themselves.

And slowly overtime they become less active, less fit, less mobile, and lose muscle.

And all of those things combined eventually lead to a decline in health.

I’m definitely not saying to push through pain or to ignore the signs your body gives you.

And I’m not saying to be reckless in your approach.

But usually there’s another way.

How about instead of:

“you should never do x activity again”,

we say:

“let’s try doing that activity differently”.

And by differently I mean listening to your body, taking a personalized approach, and gradually progressing.

That can look like spacing runs out more, spacing out lifting days more, not building running speed or mileage as aggressively, shortening your lifting days from 90 minutes to 60, building in active recovery or mobility days, modifying range of motion on certain lifts, and the list goes on.

The reality is, there are SO MANY options when it comes to movement.

Your body is resilient. It can adapt.

You just need to listen to it, have a smart plan to challenge it appropriately, and take care of yourself.

If you are looking for a better way to continue doing the things you love in a way that is sustainable and GOOD for your body, we need to chat.

03/16/2026

Who can relate? 😂

Happy Monday.