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Tuesday 9am - 4pm Thursday 9am - 4am

FLX Physical Therapy PLLC

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Ithaca, NY
FLX Physical Therapy PLLC

Orthopedic and Sports Physical Therapy clinic in Ithaca, NY specialized in treating runners.

02/16/2025

February track meet! A well run meet as always! And our first time with both kiddos running 🏃‍♀️🏃‍♂️ It was a great morning to get out of the ice and pouring rain!

01/08/2025

Winter runs come with their challenges, but stable ankles make all the difference!

I unfortunately know first hand as I am currently returning from a foot injury.

But why does winter running place increased demands on our foot and ankle?

Snowy terrain and decreased traction result in unstable and unpredictable surfaces. Your ankle has to adjust constantly to different depths and textures of snow, which requires your ankle stabilizing muscles to engage more to prevent rolling or injury. The changing terrain can also can result in altered stride mechanics which challenge your ankle muscles in ways they are not adapted to yet.

Follow me through these 4 exercises to help strengthen your ankles, making you more resilient when running on snow and icy terrain and avoid an injury like me! Let’s get started!

❄️1. Ankle Dorsiflexion in half kneeling: Mobilizing your ankle in half kneeling helps increase range of motion and prepares your ankles for the uneven surfaces of winter running. Aim for 10 reps with 3 second hold.

❄️2. Single leg stance- this exercise works on your ankle’s ability to go through pronation/supination while maintaining balance. Focus on smooth, controlled movements. No .board ? A pillow or foam pad will work too! Aim for 2 sets of 30 seconds.

❄️3. Single leg forward lean + march or “tippy bird” according to .board . The tippy bird engages your entire lower body. It’s a fantastic balance and strength exercise to challenge your ankles, hamstrings, and glutes. Aim for 2-3 sets of 10 reps

❄️4. Single leg stance kettlebell pass-this dynamic exercise improves both your ankle stability and core strength. Keep your movements slow and controlled to activate your stabilizing muscles. Challenge yourself for 1-2 minutes or 5-6 rotations per side

Ready to Build Winter Running Resilience?

Start incorporating them into your routine 2x a week, and let me know how it goes!

Tag a running buddy who needs to try these too!

12/07/2024

Another alumni Mile in the books! I love challenging myself in the run (though 7pm at night to race for this momma is rough) BUT the best Best part is seeing these girls 💕

11/28/2024

Happy Thanksgiving! I am beyond grateful for all of you that have trusted in my guidance and have supported my small business over the past year! From subscribing to my newsletter, to my mentors, and especially those who have trusted me in their care to get them through injury 💕 I wish for you a peaceful, happy day. And for those whose day this year may be a little bit more difficult missing loved ones, I’m with you and wish for happy memories of years past and to be able to appreciate every day ahead.

10/30/2024

Run with me through a gait analysis in 5 steps!!!

Step 1-
Thorough running and medical history

Step 2-
Running specific movement and performance testing

Step 3- treadmill and/or outside gait analysis with .ai to test your internal metrics (those you can’t see visually) such as pelvic stability, impact magnitude, impact duration, and limb symmetry. Gait analysis with slow motion video.

Step 4- review analysis and findings with you

Step 5-initiate plan of action to make you a stronger more efficient runner!

Does this sound like something that might help you?! Send me a message with questions or if you need more info. Or click the link in my bio for scheduling!

Address

35 Thornwood Drive, Suite 500
Ithaca, NY
14850

Opening Hours

Tuesday	9am - 4pm
Thursday	9am - 4am

Website

http://Www.flxphysicaltherapy.com/

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