Unbound Physical Therapy

10/15/2025

🧠 Can You Prevent a Concussion?
Not entirely — but you can reduce your risk.

Concussions are complex brain injuries, and while no equipment or exercise can make you completely “concussion-proof,” research shows a few smart habits can lower the chances or reduce the severity of head impacts.

✅ 1️⃣ Wear a Mouth Guard
While mouthguards don’t stop concussions completely, several studies show they can reduce the force transferred to the skull and brain during contact — especially in sports like hockey, football, and rugby.
A systematic review (Emery et al., British Journal of Sports Medicine, 2017) found athletes who consistently wore mouthguards had a lower rate of concussion and dental injury compared to those who didn’t.

✅ 2️⃣ Perform a Neuromuscular Training (NMT) Warm-Up
Structured warm-ups like FIFA 11+, Hockey Canada’s NMT program, or tailored neck and balance drills improve neck strength, reaction time, and body control — all factors that can help athletes better manage contact and falls.

Studies show NMT programs can reduce overall head and neck injury risk by up to 40–50% in youth and high school sports (Herman et al., Sports Medicine, 2012; Emery et al., BJSM, 2015).

While we can’t eliminate concussion risk, consistent prevention strategies make a real difference.

🩺 If your team or athlete wants to build a concussion prevention and performance plan, we can help.

👉 Message us or head over to unboundphysicaltherapy.com for more info!

10/15/2025

🧠 Can You Prevent a Concussion?
Not entirely — but you can reduce your risk.

Concussions are complex brain injuries, and while no equipment or exercise can make you completely “concussion-proof,” research shows a few smart habits can lower the chances or reduce the severity of head impacts.

✅ 1️⃣ Wear a Mouth Guard
While mouthguards don’t stop concussions completely, several studies show they can reduce the force transferred to the skull and brain during contact — especially in sports like hockey, football, and rugby.
A systematic review (Emery et al., British Journal of Sports Medicine, 2017) found athletes who consistently wore mouthguards had a lower rate of concussion and dental injury compared to those who didn’t.

✅ 2️⃣ Perform a Neuromuscular Training (NMT) Warm-Up
Structured warm-ups like FIFA 11+, Hockey Canada’s NMT program, or tailored neck and balance drills improve neck strength, reaction time, and body control — all factors that can help athletes better manage contact and falls.

Studies show NMT programs can reduce overall head and neck injury risk by up to 40–50% in youth and high school sports (Herman et al., Sports Medicine, 2012; Emery et al., BJSM, 2015).

While we can’t eliminate concussion risk, consistent prevention strategies make a real difference.

🩺 If your team or athlete wants to build a concussion prevention and performance plan, we can help.

👉 Message us or head over to unboundphysicaltherapy.com for more info!

10/13/2025

Do you ever come back from a weekend of glassing and carrying pack with neck pain?

I know I do! Even with the pack fitted right and trying to stay in a good position while looking through the glass it happens….

Here are my go to exercises for when neck and upper back pain strike!

10/01/2025

Every time I go camping or hunting I always come back in a better mood, more relaxed and recharged for life. I thought it was just me but then I dug a little deeper…

Research shows nature isn’t just a walk in the park….time spent outside has real, measurable effects on your brain & mood.

🏔️ Meta-analyses show adults with symptoms of anxiety/depression see moderate to strong reductions after repeated nature exposure.

🌅 Even just 10–60 minutes in a green space lowers stress and negative mood.

🌲 Living near trees/parks correlates with lower risk of anxiety & depression diagnoses & medication use.

🕰️ If 10 minutes helps, imagine what 3 days might do. Ready to test the 3-Day Reset?

09/30/2025

Spent the weekend on a solo hunting trip looking for some muleys. Even though there weren’t many to be found I saw a lot of wildlife and explored beautiful country. I may not come back every hunt with a filled tag but every one is successful and teaches me something new!

09/19/2025

🏒💪 Hockey season is here—are your athletes prepared?

Most youth hockey injuries come from:�❌ Overuse�❌ Lack of strength�❌ Poor recovery

That’s why off-ice strength & conditioning is the game-changer.
�We help hockey players:�✅ Build speed & power�✅ Improve endurance�✅ Stay strong and injury-free�✅ Step on the ice with confidence

Parents, you want your player to enjoy the season, stay healthy, and play their best! This program makes that happen.

📲 Call or DM us today to reserve a spot in our Hockey Strength & Conditioning Program before the puck drops! Limited availability.

Bismarck Hockey

09/04/2025

🧠 September is International Concussion Awareness Month

Concussions aren’t “just a bump on the head.” They’re brain injuries that deserve proper care and attention. Too often, concussions are overlooked, mismanaged, or rushed, putting athletes, kids, and adults at risk for longer recovery times and lasting symptoms.

At Unbound PT & Performance, we’re dedicated to helping our community recognize the signs, take concussions seriously, and recover the right way.

✅ Know the signs: headache, dizziness, brain fog, confusion, balance issues
✅ Don’t rush back: recovery is a process, not a race
✅ Get the right care: early, guided rehab can make all the difference

This month, let’s raise awareness, start conversations, and keep brains safe 💪

📍 If you or your child has experienced a concussion, we’re here to help guide recovery.

08/08/2025

🚨 Concussion? Don’t wait.

Headache, nausea or confusion? These could be signs of a concussion.

First, rule out red flags like neck pain, repeated vomiting, or loss of consciousness (go to ER).

Then, see a concussion-trained specialist within 7 days.

⏳ Acting fast can shorten recovery and prevent long-term problems.

04/05/2025

🔥 ATTENTION PARENTS & YOUNG ATHLETES! 🔥

🚀 Get Faster. Get Stronger. Stay Injury-Free. 🚀

This summer, give your athlete the competitive edge with our Youth Athletic Development Program!

🏆 Designed by experienced physical therapist & performance coach, this program helps athletes run faster, jump higher, and move better—all while reducing injury risk!

💪 WHAT YOUR ATHLETE WILL GAIN:

✅ Speed & Acceleration – Sprint faster with better mechanics
✅ Strength & Power – Build explosive athleticism
✅ Agility & Quickness – React faster and move sharper
✅ Endurance & Conditioning – Stay strong all game long
✅ Injury Prevention – Train smart and avoid setbacks

📅 Dates: June 2nd -July 25th

📍 Location: 3950 21st St. SE #713, Mandan, ND, 58554

👥 Ages: Various Age Groups

🔹 Led by experienced physical therapist & performance coach
🔹 Individual and small group training for personalized attention
🔹 Proven training methods for sports performance & injury prevention

🚨 LIMITED SPOTS – REGISTER NOW! 🚨

📲 Click the link in bio to sign up!

📩 DM us or call (701) 390-9773 for more info!

🏆 Train smarter. Play harder. Stay injury-free.

Let’s GO! 💥💨

03/18/2025

Had a great weekend and season watching a ton of hockey and taking care of the athletes and sometimes spectators! Can’t wait till next season!

05/08/2024

🎒𝐌𝐄𝐄𝐓 𝐓𝐇𝐄 𝐓𝐄𝐀𝐌𝐒🎒
Unbound Physical Therapy Team is here to help raise funds for Cystic Fibrosis Association of North Dakota by rucking 1 mile for every $25 donated! Help out Jacob Retzer, Aron Castro, Brandon Enders! Let's rack them up some miles! 🥾🥾🥾
https://linktr.ee/cfamazingruck

05/01/2024

Donate and help a great cause!

𝐓𝐇𝐀𝐍𝐊𝐒 𝐅𝐎𝐑 𝐓𝐔𝐍𝐈𝐍𝐆 𝐈𝐍𝐓𝐎 𝐓𝐇𝐈𝐒 𝐘𝐄𝐀𝐑'𝐒 "𝐓𝐇𝐄 𝐀𝐌𝐀𝐙𝐈𝐍𝐆 𝐑𝐔𝐂𝐊"!
We are featuring 7 amazing teams that will carry the weight for those with Cystic Fibrosis in our community in order to raise funds for Cystic Fibrosis Association of North Dakota. These funds directly assist individuals and families in our state, and help alleviate the financial burden that is associated with CF.

For every $25 dollars donated to a team, that team will ruck 1 mile. So, you can either support your favorite team by donating to them, or support a different team to make them ruck more! Which way will you lean?!?!

This event will run the entire month of May 2024.

𝐋𝐞𝐭'𝐬 𝐦𝐞𝐞𝐭 𝐨𝐮𝐫 𝐭𝐞𝐚𝐦𝐬!
HomeVest Team - Century 21 Morrison Realty includes Kelly Sand and Melanie Staiger.
To donate, text HomeVest to 701-515-0897 or click here:
https://ddock.co/O0YOFFMPP6

Fairway Independent Mortgage Corporation of Bismarck includes Jill Krueger, Randy Gust, and Amy Burkel.
To donate, text Fairway to 701-515-0897 or click here:
https://ddock.co/LHFTQIGM8G

RAYMA Team includes Mandy B. Anderson, Nate Anderson, and Indigo.
To donate, text RAYMA to 701-515-0897 or click here:
https://ddock.co/K0ZX4892EN

Country Financial - Jodi Schmidt includes Jodi Schmidt, Kim Schroeder, Danielle Quam, and Stacy Schock.
To donate, text Country to 701-515-0897 or click here:
https://ddock.co/ZNGEFP4ZB5

LifeVantage Team of Bismarck includes Alyssa Vegerano and Karen Anderson.
To donate, text LifeVantage to 701-515-0897 or click here:
https://ddock.co/PFS7M0N9ML

Unbound Physical Therapy team includes Jacob Retzer, Aron Castro, and Brandon Enders.
To donate, text Unbound to 701-515-0897 or click here:
https://ddock.co/SGUMP9DXV6

Gate City Bank team includes Jeremy Misek (of Gate City Investment Services), Erin Clayburgh, and Austin Hawksinson.
To donate, text GateCity to 701-515-0897 or click here:
https://ddock.co/YSZFX3G37V

𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐟𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐮𝐬 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐚𝐛𝐨𝐮𝐭 𝐂𝐅, 𝐠𝐞𝐭 𝐦𝐨𝐫𝐞 𝐢𝐧𝐟𝐨 𝐨𝐧 𝐨𝐮𝐫 𝐭𝐞𝐚𝐦𝐬, 𝐚𝐧𝐝 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐮𝐩 𝐨𝐧 𝐨𝐮𝐫 𝐫𝐮𝐜𝐤𝐢𝐧𝐠 𝐚𝐝𝐯𝐞𝐧𝐭𝐮𝐫𝐞𝐬!