Steady State

Performance physical therapy + run coaching. Helping you run, lift, & stay active for life.

Specialties: running, pelvic health, CrossFit, lifting, ACL rehab

Building durable bodies that inspire opportunity.

10/31/2025

This major rookie mistake cost me 6 months of consistent running.

10/27/2025

Your injury might not be Achilles tendinopathy.

10/23/2025

Don't underestimate the effects running has on your body!

10/20/2025

Stay until the end to know when stretching might not be beneficial for your Achilles Tendinopathy!

10/02/2025

It is common to optimize your prerun marathon plan.

It is far less common to optimize your POST-MARATHON plan.

This shouldn't be the case, as a few weeks after running a goal race like a marathon is one of the most common times for a new running injury to pop up.

Fortunately, we’ve found a few key tips that help our runners avoid a new setback during this crucial period.

While these tips are relatively general, we do find runners often aren’t optimizing their more basic recovery needs.

09/30/2025

The odds are high at some point in your life you will experience an achy pain in the buttock that can radiate down the leg.

Sciatica is an annoyance and can vary from mild discomfort disrupting our recreational activities to severe pain interfering with basic daily tasks.

Its symptoms can be frightening to experience.

However, the majority of these mild to moderate symptoms can be successfully managed without serious medical intervention.

09/29/2025

Below is Steady State’s 3 step process to treating IT Band related pain:

Step 1 - Restore, not rest
Find a tolerable activity level that minimizes symptoms
Begin loading in a graded manner that does not aggravate symptoms

Step 2 - Reload to 100%
Progress to include heavy strengthening and plyometrics
Build running back to desired levels

Step 3 - Optimize for longevity
Build beyond prior levels of strength to decrease your likelihood of a recurrence of symptoms.

09/24/2025

Running is one of the most rewarding activities—but when you have pain, it can feel like an endless cycle of setbacks.

If you’re dealing with an injury, you’re not alone. At Steady State, we specialize in helping runners not just recover, but come back stronger.

Here’s a look at some of the most common running injuries we see, why they happen, and how we help runners get back to pain-free miles.

09/22/2025

Hamstring injuries can be frustrating. They often show up at the worst times: just as training is going well or right before a goal race.

For runners, they can be especially tricky because hamstring pain doesn’t always require total rest—but it also shouldn’t be ignored.

09/10/2025

Want to know the best way to run efficiently? Swipe to find out (and to see some myths busted).

09/08/2025

Save this as a reminder for your next upcoming taper…

The best taper is the one that makes you feel as good as possible on race day.

We see this as a HUGE range, both in terms of how far out people start to taper but also how much they may (or may not) decrease their mileage and intensity.

Have you had a recent great race? We’d encourage you to look back at your training in the last month leading up to the race - so that you can try to replicate something similar the next time you are trying to peak.

How long before the race did your weekly mileage peak? How long did you (approximately) hold this peak volume for?

How many workouts per week did you do in the 2-4 weeks leading up to the race? What type of workouts?

Do you remember how you were generally feeling the week or 2 before race day? If crappy - it can be hugely helpful to remember that in the future, but also to dig as to why you were feeling crappy to ensure that it was for a good reason (like being cranky because you were running less than your norm) 😛

08/29/2025

Is your PT surprised when you tell them how often or how much you run?

Does your PT tell you to ‘just take some time off’ or default to imaging, injections, and surgeries?

If you are a runner and you are injured, you’d be better off seeing a PT who understands running.

Steady State is Portland Maine’s premier running physical therapy. Give us a call!

Address

24 Romasco Lane
Portland, ME
04101

Website

https://www.steadystatehealth.com/

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