Max Performance Therapy

Max Performance Therapy We help active individuals stay healthy and continue doing the things they love to do.

03/18/2026

You've stretched every single day and the pain is still there.

That's not bad luck — that's a sign you're solving the wrong problem.

Here's what most people miss: tightness is usually a symptom, not the cause.

When a muscle feels tight, your nervous system is protecting something — a weak hip, an overloaded joint, a broken movement pattern. So you stretch it. It feels better for an hour. Then it's back.

Because the tension is your body's solution. You keep removing the solution without ever addressing what caused it.

What actually works:
✅ Load the tissues that are weak
✅ Fix the movement mechanics behind the problem
✅ Give your nervous system a reason to let go

Stop chasing tightness. Start asking why it's there.

Follow for more movement education that actually makes sense. 🧠

03/16/2026

STOP BLAMING YOUR SHOULDERS! 🛑

​If your shoulder press feels like a grind (or just plain hurts), you’re probably looking at the wrong spot.

Most lifters ignore the "Support System" that actually powers the overhead movement.

​Here are the 3 root causes for shoulder pain you’re probably missing:

​1️⃣ Thoracic Mobility: If your upper back is a statue, your shoulders have to compensate.

2️⃣ Scapular Control: Your shoulder blades must rotate upward to clear space.

3️⃣ Rib Cage Stack: If you're flared out, you've lost your foundation.

​Which one of these do you struggle with most? 👇 Let me know in the comments!

​

You stopped pressing because your shoulder hurt.But pain wasn’t the real problem.Weak rotator cuff.Poor scapular control...
03/14/2026

You stopped pressing because your shoulder hurt.

But pain wasn’t the real problem.

Weak rotator cuff.
Poor scapular control.
A shoulder that wasn’t ready for the load.

Rest doesn’t fix that.

Better training does.

The goal isn’t to stop lifting.
It’s to build a shoulder strong enough to handle it.

Comment SHOULDER if pressing keeps flaring up your shoulder.

03/14/2026

🏋️ Tight pecs killing your bench press? Fix your mobility with these 3 drills.

Your chest gets tight from hours of sitting, pressing, and poor posture — and it quietly limits your shoulder mobility, breathing, and upper body performance.

Here's what to add to your warm-up or cooldown:

1️⃣ Banded Shoulder Circles
Opens the shoulder girdle and improves overhead range of motion. Great for breaking up anterior chain tension.

2️⃣ Banded Serratus Punches
Activates the serratus anterior to counteract pec dominance and improve scapular control. Underrated and underused.

3️⃣ Chicken Wing Pull Back
Mobilizes the pec minor and stretches the anterior shoulder. Do this one slow and feel the difference.

Run through 2–3 rounds before your next upper body session and notice how much better your shoulders feel loading up.

💾 Save this for your next training day.

👉 Follow for more mobility tips, movement breakdowns, and training tools.


03/13/2026

Your shoulder blade is clicking for a reason — and it's trying to warn you. ⚠️

That clicking, snapping, or popping sound in your shoulder blade when you lift or reach overhead?

It's usually a scapular control problem — not just a random noise to ignore.

When the serratus anterior is weak or underactive, the scapula loses its ability to glide smoothly along the rib cage — and that's when the clicking, snapping, and discomfort creep in.

The fix? Serratus Wall Punch Slides. 🖐️🧱

This drill targets the serratus anterior directly, training your shoulder blade to move the way it's supposed to — controlled, smooth, and strong.

Add this into your warm-up or rehab routine and watch that click start to fade.

🎨 Anatomy graphic by

💬 Comment "SHOULDER" and I'll send you the full protocol to clean up that scapular movement for good.

03/11/2026

❌ Knees caving during your squat? Here's why — and how to fix it.

Excessive knee collapse (aka knee valgus) during a squat is one of the most common movement faults I see and causes knee pain — and it's often a sign that you've lost your points of contact through your foot and your hips aren't doing their job.

One of the biggest culprits? A weak or underactive Gluteus Medius — the hip muscle responsible for keeping your knee tracking over your toes.

Here are 2 exercises to start fixing it today:

🔥 Standing Fire Hydrant — activates and strengthens the glute med in a standing position, mimicking the demand of single-leg loading

📦 Step Down off a Box — trains eccentric hip control and teaches your knee to stay stable under load

Start adding these into your warm-up or accessory work and watch your squat clean up.

🎥 Opening footage:

🫀 Anatomy graphics:

03/11/2026

🔴 Still getting shoulder pain on bench press… even with perfect form?

Your infraspinatus might be the missing link. 🧬

This rotator cuff muscle is responsible for externally rotating and stabilizing the head of the humerus in the shoulder joint. When it's not firing properly, the humeral head can glide anteriorly — creating that nagging front shoulder pain during pressing movements, even when your setup looks textbook perfect.

The fix? Teaching your infraspinatus to actually do its job BEFORE you load it.

➡️ The Band Pull Apart shown here helps activate and reinforce the infraspinatus so it can provide the posterior tension needed to keep the joint centrated during your bench press.

Program it as a warm-up or between sets:

✅ 3 x 12 reps
✅ Focus on squeezing the shoulder blades and rotating OUT
✅ Control the return — don't let it snap back

Fix the stability. Fix the pain. Move more weight. 💪

Big shoutout to for the 🔥 opening clip and for the incredible anatomy visuals — if you're serious about understanding movement, go follow them both!

💬 Drop a comment if you've dealt with shoulder pain on bench — I read every one.

03/09/2026

Your hips are telling you something. Are you listening? 🦴

Hip imbalance is one of the most overlooked issues in training — and daily life. It creeps in through:

→ Sitting for hours (hello, desk job 👀)
→ Always crossing the same leg
→ Favoring one side during squats & lunges
→ Sleeping on the same side every night
→ Old injuries you thought "healed"

Over time, one side gets tight and dominant. The other gets weak and underactive. And suddenly your lower back aches, your knees track weird, and your lifts feel uneven.

The fix? Targeted unilateral work that forces both sides to pull their weight. Here's where to start 👇

🔥 3 Exercises to Rebalance Your Hips:

1. Standing Fire Hydrant
Activates your glute med — the stabilizer that most people completely neglect. Keep your hips square and control the movement. No swinging. Feel the burn on the standing leg too.

2. Stationary Lunge with Forward Lean
The forward lean shifts load into your glutes and hip flexors simultaneously, exposing any weakness or tightness hiding in your hip complex. Go slow on the descent.

3. Bulgarian Split Squat with Twist
Add a torso rotation at the bottom to open up the hip on the working side and challenge your stabilizers through a full range. This one will humble you fast. 🫡

Do 3 sets of 10–12 reps per side. Notice which side struggles more — that's your answer.
Consistency > intensity here. Small corrections compound into big changes.

💬 Drop a "🔥" below if your hips are uneven and you needed this!

👉 Follow .performancetherapy for more training tips that actually fix the root cause.

03/08/2026

🏃 Your warm-up is part of your training. Here's exactly what I do before every run as a performance PT 👇

✅ Knee Tucks — fire up hip flexors & core stability
✅ Hip Openers — mobilize the joint through full range
✅ Hip Closers — activate the adductors & reinforce control
✅ Heel Scoops — wake up the hamstrings & improve stride mechanics
✅ Skipping — build rhythm, coordination & elastic energy

This isn't just "getting loose" — it's priming your nervous system, joints, and muscles to move well before the miles stack up.

Most running injuries don't happen from running too much. They happen from running unprepared. 👀

Save this for your next run. Your body will thank you. 🙌

Follow for more performance tips that actually make a difference → .performancetherapy

03/06/2026

I became a physical therapist because of my own injury.

Back in college, I hurt my shoulder re-racking a barbell. I did what most people do—went to primary care, then an orthopedic specialist. I was told to rest, take meds, and try a few basic exercises… but nothing really got me back to lifting.

It wasn’t until I worked with a physical therapist who actually assessed how I moved and built a plan for me that things finally changed.

That experience showed me what rehab should look like.

Now I help lifters and runners get out of pain and back to training stronger.

Movement is medicine. 💪

03/04/2026

One of the most common mistakes runners make when they get pain?

👉 Resting too much.

Yes, rest can calm symptoms down… but it doesn’t prepare your body to run again.

When you stop loading the tissue completely, your body actually loses strength, tolerance, and control. So when you return to running, the same pain shows up again.

The goal isn’t just to rest.

The goal is to progressively rebuild your capacity to run.

That means:
• Gradually reloading the muscles and tendons
• Building strength in key areas (hips, calves, hamstrings)
• Progressing your run volume the right way
When you follow the right progression, you don’t just get back to running…

You come back stronger, more resilient, and less likely to get hurt again.

💬 Comment “RUN” and I’ll send you guidance on how to return to running the right way.

03/02/2026

Stretching won’t fix your running pain.

If you’re constantly foam rolling, stretching your calves, hamstrings, or hip flexors… but the pain keeps coming back — it’s probably not a flexibility problem.

Most running pain isn’t from “tight” muscles.
It’s from muscles that aren’t strong or stable enough to handle the load.

When your calves can’t absorb force…
When your hips can’t control your pelvis…
When your core can’t stabilize your stride…

Your body creates tension as protection.

That “tightness” is often your body asking for strength and control, not more stretching.

Instead of asking: 👉 “What should I stretch?”

Start asking: 👉 “What do I need to strengthen and stabilize?”

Build: ✔️ Foot & ankle stability
✔️ Hip strength
✔️ Single-leg control
✔️ Core stiffness under load

That’s how you actually fix recurring running pain — and keep it gone.

Comment RUN and I’ll send you the stability framework I use with my runners.

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2120 Orinoco Drive #200
Orlando, FL
32837

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