Ascend Physical Therapy & Wellness

10/31/2025

Bone stress injuries (stress reactions and stress fractures) are multifactorial.

Thinking of them simply as an "overuse injury" that will just heal with time can result in missing a lot of important underlying factors... and missing those factors can mean running the risk of future recurrence.

Getting back to healthy running after a bone stress injury means taking a look at these factors and finding team members who can support you in addressing them.

08/07/2025

I spend a lot of time trying to get the runners I work with to incorporate regular strength training.

But sometimes, there are scenarios where it makes sense to do a little less.

I’m always going to advocate for meeting the physical activity guidelines (2 resistance training sessions a week.) As a runner, there may be seasons (and I hope there are!) where you are able to incorporate more than that. But there are also seasons where doing the minimum to maintain might be the best course of action.

06/19/2025

If things aren’t progressing as expected in rehab, dialing in the specifics can be 👑

Is the exercise achieving its intended purpose?
Is the volume and intensity too much? Or not enough?
How does the timing fit in with the rest of your activity? Are you adequately recovering afterward?

Rehab progress doesn’t mean we need to make an exercise plan more complicated - sometimes we just need to get granular on the details.

05/07/2025

A lot of us need this reminder once in a while (myself included).

Even if you *could* muddle through on your own… it doesn’t mean you *have* to 🤝

04/04/2025

It still surprises me how often I hear runners tell me this is the advice they got from a healthcare professional on returning to running after an injury.

While “just be gradual” is a good general theme… a plan need to be *specific.*

Those specifics might vary a little depending on what type of injury you had, how much time you’ve had off from running, pain levels, your prior experience, your schedule…. Etc.

But you can and should have an individualized plan that gives you both a structured approach back to running, AND the flexibility to adjust depending on your symptoms and progress.

02/05/2025

If you’re coming back from an injury, it can be daunting to make the leap from easy running back to tempo and interval work.

Here are some strategies for reducing your injury risk when getting speedy again:

🏃🏻Add in speedwork AFTER building up run frequency and volume

🏃🏼‍♀️Start with short bouts of moderate intensity

🏃🏾‍♂️Progress one variable at a time initially

🏃🏽‍♀️Consider terrain

🏃🏼Don’t forget to incorporate some easier weeks

01/03/2025

2025 PT ins/outs:

OUT for 2025:
🚫 Same treatment every session
🚫 “Graduating” from PT without getting back to your sport
🚫 Exercise sheets from 1994
🚫 Stretches as the solution for every problem

IN for 2025:
✨ Rehab providers that listen to you
✨ Home exercise programs that are challenging but not overly complicated
✨ Adjusting the plan based on your progress and symptoms

Here’s to the New Year ✨

06/25/2024

Come join us this Wednesday at Road Runner Sports!

06/11/2024

You know what really sucks? The reality that injuries are an inevitable part of engaging in athletic activity. Even if you do everything ‘by the book’, we’re all human, and 💩 happens.

But here’s the positive side of that reality: the fact that you can be prepared and empowered to play an active role in maximizing your recovery and getting back to feeling amazing and doing what you love. You don’t have to feel helpless!

To teach you how, I’m teaming up with registered dietitian Chiara Jorritsma to bring you…

The Resilient Athlete email series!

We’ll be sharing evidence-based strategies and practical takeaways to help you navigate injury smarter and get you back in the game. It’s all happening 6/24-6/28 and it’s FREE!

Comment “RESILIENT” or head to the link below to sign up.

Hope to see you in there!

P.S. We’ll also be sharing 2 brand-new, bonus resources 👀

https://bitebetanutrition.myflodesk.com/theresilientathlete

05/31/2024

Can’t wait to be there to cheer and support our runners at Howard County Striders Women's Distance Festival!

05/01/2024

WHY does running in the heat feel so hard?
🥵
Thermoregulation = the process by which the body maintains its core temperature.

Hotter environmental conditions ➡️ increased sweat rate and blood flow to the skin (to help cool down core temp).

During exercise, this means LESS blood flow available to deliver oxygen/nutrients to tissues and clear metabolic waste.

BUT!
Your body adapts and acclimates to heat with repeated exposure, which is pretty cool.

The important thing is to stay safe as you adapt - listen to your body, stay hydrated and fueled, and be patient.

Pryor JL, Johnson EC, Roberts WO, & Pryor RR (2019). doi: 10.1080/23328940.2018.1516537

02/23/2024

Looking for more guidance on returning to running after injury, illness, pregnancy, or other disruptions? Here are some key principle to help you navigate the return-to-run process:

How to return to running after an injury, illness, pregnancy, or other disruption? 5 key principles to guide your return-to-run plan