Resilient Rehab & Performance, Portland, OR (2025)

02/16/2022

Role of psychology in injuries 🧠

How does your brain & nervous system factor into your recovery process?

Watch to learn more 📺!

01/22/2022

Nerve pain is no fun 🥴😣

Here are some principles of managing nerve pain that can be helpful in getting back to moving with less pain.

Swipe to learn more & watch for an upcoming post on specific nerve mobility exercises.

Have nerve pain? Shoot us a message to find answers.

Tag your friend who would benefit from this 😅

01/12/2022

Not moving or feeling like you want to 🥴?

Oftentimes a few pointers in a quick, free consult can get you moving in the right direction! I offer these to help folks nip small issues in the bud without having to start a more formal rehab program.

If your situation is more involved, I also offer remote rehab & training services. We’ll strategize a plan to manage pain get you back to sport as soon as possible!

Check out the link in bio to schedule your FREE CONSULT or to learn more about remote rehab 😃

07/13/2021

What should you do to address tendon pain?

Swipe to learn the cornerstones of current, best practice tendon rehab!

Do you have a tendon injury? Shoot me a message with any questions & we can chat about a strategy to get you back to 💯!

I hope this is a helpful look into what a clinician might be thinking when they provide you specific guidance for an injury! It is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) to manage an injury or prior beginning new exercise program.

06/28/2021

Tempo is adjusting the pacing of a movement to your specific goals.

Eg, with tendinopathies / tendonitis a focus on the lowering (eccentric) portion typically feels better and is more productive. If you want to improve your flexibility in the bottom of a squat, adding a pause at the bottom will help with that.

Swipe to see an example of some tempo programming to improve someone’s shoulder pain with full overhead reaching or at the bottom of a pullup position.

I offer individualized rehab & training to help you reach your specific goals following an injury. Shoot me a DM for details!

I hope this is a helpful look into what a clinician might be thinking when they provide you specific guidance for an injury! It is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) to manage an injury or prior beginning new exercise program.

06/24/2021

Rehab Myths: Recovery Strategies

What’s the best way to recover from training? Sleeping? Supplements? Sauna/ice baths? Rest? Massage?

There’s a never ending debate on the best recovery methods but what does the science say? Recovery is a multifactoral process but here’s what the research shows is most important and effective!

What’s your favorite recovery strategy?

Got questions? Shoot me a DM or comment below!

06/21/2021

When you have a painful movement in training, exercise or rehab, there are many strategies to manage this pain and still keep active. Last week we looked at volume; today we’re going to look at a concept called degrees of movement.

DEGREES OF MOVEMENT refers to the number of aspects of movement present with an exercise, Decreasing the degrees of freedom with a painful movement can make movements less painful. Swipe for some examples of this.

Why to adjust DEGREES OF MOVEMENT
▪️Reduce demand on stabilizing muscles while still maintaining high intensity with the activity
▪️Reduce number of technical components to focus on working targeted movement pattern

Ways to adjust DEGREES OF MOVEMENT: swipe for photos
▪️For pressing movements, press against a fixed object
▪️Instead of single arm pressing, switch to barbell pressing exercises
▪️For single leg exercises, use alternate leg to assist

Totally stopping a movement when it’s painful is not always the best strategy; oftentimes a modification can make it pain-free!

Got questions? Shoot me a DM or comment below!

I hope this is a helpful look into what a clinician might be thinking when they provide you specific guidance for an injury! It is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) to manage an injury or prior beginning new exercise program

06/17/2021

Stuck with rehab 😭?

Here’s some strategies to break through that plateau!

What’s your favorite way to break through a recovery plateau 🤔?

The above information is intended to inform and guide individuals in thought processes concerning injury and is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) prior beginning new exercise programs.

06/11/2021

There are many aspects to approach modifying painful movements in training, general exercise or rehab. The most important approach is the one that most closely matches your goals.

VOLUME is the amount of movement that you’re doing. This can be thought of total volume per month, week, session, set, etc. Adjustments to volume can be thought of total volume per period of time as well as volume per training session or set.

Why to adjust VOLUME:
▪️Allows you to maintain intensity of movement
▪️Ideal for in-season or mid trip tweaks
▪️Good strategy to maintain maximal strength better

Ways to adjust VOLUME:
▪️Decrease training sessions per week, increase volume per session (as tolerated)
▪️Increase time between sets
▪️Decrease sets of the movement
▪️Decrease reps per set of movement

If you have questions about applying this, comment below or shoot me a DM!

How do you deal with tweaky movements?

The above information is intended to inform and guide individuals in thought processes concerning injury and is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) prior beginning new exercise programs.

06/09/2021

Foam rolling...Fact or fiction ?

Swipe to learn how to effectively increase your flexibility and mobility 💪🏋️‍♀️

What are your experiences with foam rolling?

The above information is intended to inform and guide individuals in thought processes concerning injury and is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) prior beginning new exercise programs.

06/02/2021

Massage..Exercise...Rest...What’s the best?

What is the best way to recover from an injury?

The general consensus from the research is that typically a program where you are actively engaged vs passively receiving treatment is the best way to improve function, fully recover and promote self efficacy 💪.

Active programs will engage you with exercise, promote as much activity as is appropriate and give you the tools to take ownership of your health. You’ll gain strength and better control of your movements.

Passive modalities such as massage, acupuncture, AYSTM, etc can be very useful tools in decreasing pain temporarily. Ideally this is to provide a window of time where you can move more and actively participate. Bonus points if your practitioner can teach you pain reducing interventions that you can do on yourself!

Reliance on only passive modalities can lead to dependence on your heath care provider, slower strength & mobility gains and a delayed return to activity.

A good rule of thumb is to keep moving as much as is pain-free and find a rehab provider who empowers you!

If you have specific questions or want to chat about working with me, please shoot me a message!

The above information is intended to inform and guide individuals in thought processes concerning injury and is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) prior beginning new exercise programs.

05/27/2021

Does your back hurt?

Adequate strength and control in all 3 planes of movement (rotating, side bending, forward/backward) is necessary to generate enough body tension to make tough moves when climbing.

This post primarily focuses on the mechanics of climbing and back pain. But remember pain is typically multi factorial: mechanical, movement, psychological and social factors all can increase or decrease the pain we perceive. Check out prior posts for more about this!

What do you do when your back hurts?

The above information is intended to inform and guide individuals in thought processes concerning injury and is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) prior beginning new exercise programs.

03/22/2021

When you’re injured, it can be tough to figure out how much pain is acceptable & safe to have when doing your sport, rehab as well as general life activities. Here’s a few components of the conversation I have with patients in the clinic about this and 3 key points to keep in mind when managing pain with activity 🏃‍♂️🧗‍♀️🚵.

🧠 0:00 Brain gains about stress, anxiety, prior injury’s effect on pain

🔑 2:43 Max OK pain level?

🔑. 3:38 How sensitive is your injury?

🔑 4:12 How long should pain last following activity?

I hope this is a helpful look into what a clinician might be thinking when they provide you specific guidance for an injury! It is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) to manage an injury or prior beginning new exercise program.

If you have an injury or nagging issue, shoot me a message and let’s get you moving better 💪!

Tag a friend who always gets injuries 😅

03/16/2021

How do you gauge your return to sport 🧗‍♀️🚵🧘🏃‍♂️?

Gauging the volume and intensity when returning to your sport, rehab exercises or training following an injury can be tough. The RPE scale can be a very useful tool to adjust each days session based on how you’re feeling that day.

▪️What is it? A 1-10 rating of your effort while doing that days set of the particular movement. Swipe right for a RPE chart by , but essentially 1 is very easy and 10 is your true maximum effort.

▪️How to use it. I often prescribe exercises using reps/sets/weight at a set RPE. This allows for you take into account fatigue, discomfort and other ‘non training / rehab’ exercise and life factors that affect performance. If you’ve been sleeping terribly and stressed, your effective strength levels will likely be lower that day. You should then lower your reps or weight of an exercise to accommodate. By sticking to the goal RPE, the program can adjust for how you’re feeling. This allows for you to keep progressing in a measured way with a lower risk of under/over training.

▪️When to use it. Clinically, I like to use this for the ‘strength component’ of my clients movement program, particularly when they’re out of the more acute pain phase of their injury. At this phase, strength/fatigue/endurance are the likely limiting factors, not pain. In the gym, I use it for the vast majority of my biking/climbing/weightlifting training. I’ve found I tend to overtrain without it 😅🤪.

🤔 Have questions about RPE, training or rehab? Shoot me a message and let’s talk!

03/08/2021

Reduce Risk of Injury 🧨

Learn 3 strategies to reduce your risk of overuse injuries and improve long term performance!

1️⃣ Load Management
2️⃣ Role of Strength
3️⃣ Dealing with prior injuries

Tag a partner to keep training smart 💪

02/04/2021

Hangboarding, how to make your fingers happier.

Hangboarding. One of the best tools to build finger resilience & rehab? Or an injury machine?

The vast majority of pulley, ligamentous & tendon injuries I see are due to improper load (exercise) management. Most often this is a situation of “asking too much of the structure too quickly.” Tendons & ligamentous structures crave regular loading...aka regular tension. This builds the sheer strength of these structures as well as their tolerance to being pulled on repetitively. Oftentimes we go on a climbing trip/get outside and way overload the fingers, without proper preparation. Check out the slider for some graphs of improper / proper tendon loading.

Hangboarding is fantastic at progressively working your finger tissues in a progressive, objectively measured way. You can build this finger resilience with many different protocols. The biggest factors to regulate are intensity, frequency & consistency.

If you haven’t hangboarded before:

1️⃣ Low Intensity: partial body weight, longer duration protocols are great in building connective tissue strength. Aim for 70-80% of max effort. SLOWLY progress intensity.

2️⃣ Frequency: ~2x/week, give 48+ hour rest between sessions. Frequency can increase/decrease depending how much climbing you’re able to do.

3️⃣ Consistency: this is the most important, progressively work those tendons over time. Connective tissue strength is developed over years, not weeks. Give it time and try to follow a general pattern of progressive loading as I shown in the graphs!

Got questions? Have an injury? Shoot me a DM and we can get you moving better!

Resilient Rehab & Performance

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