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.

07/25/2025

If you want to stay injury free, make sure to get your Z's!

If you are sleeping less than 7 hours per night you are 51% more likely to get injured.

Sleeping impacts so many aspects of your overall health, including tissue recovery and remodeling, stress and hormone regulation, reaction time and coordination, and pain sensitivity.

Aim for at least 7-9 hours per night- make sure to take extra care to get sleep during high training phases or when returning from injury.

Find Your Steady State (FYSS) has advanced analytics that allow you to get the most out of your running data. Using FYSS, you can see overall trends in your recovery. ty.

Here are some ways you can maximize sleep quality AND quantity:
- Wind down 30-60 minutes before bed
- Limit screen time
- Fuel and hydrate well
- Keep a consistent sleep schedule
- Adjust training if sleep is poor
- Use recovery tracking apps like Find Your Steady State to track your sleep and other recovery variables.

Find Your Steady State (FYSS) has advanced analytics that allow you to get the most out of your running data. Using FYSS you can see overall trends in your recovery.

For example, you can observe trends in your sleep and your training load and see if load should be reduced to minimize injury risk!

07/22/2025

Want to avoid the rehab process altogether?

Four Easy Ways to Prevent Injury:

1. Eat enough food:

If you are consistently running mileage, this is likely more than you think!

2. Go to bed early

Sleeping 8+ hours is key in order to avoid injury.

3. Be flexible with your training

If you are feeling extra fatigued or sore adjust workout intensity/volume accordingly- even if it means not hitting the paces/mileage you wanted to hit.

4. Rotate your shoes

Different shoes produce slightly different gaits. Rotating your shoes will result in less repetitive stress on your body.

07/18/2025

Running PSA 📢📢📢:

Running is not sufficient on its own to keep our bones healthy and strong.

Running gives us musculoskeletal strength through generating impact.

However, your body will adapt to this impact if you are running a lot and further stimuli should be introduced to be adapted to.

07/17/2025

Common running and strength mistake:

Having your workouts be too easy to be hard and too hard to be easy.

Balancing adaptation with recovery is key!

This means having 'hard' days 1-3 times a week and balancing them out with 'easy' days- at least 1-2 between each of your hard sessions.

These easy days are meant to maximize recovery and should be taken SUPER easy!

07/15/2025

Are you having issues with tendinopathy? Let us help!

The key to rehabbing tendinopathy is NOT in the treatment of the unhealthy part of the tendon.

Instead, it is to strengthen the rest of the tendon so that it OFFLOADS the degenerated part of the tendon!

07/14/2025

Not all PT is equal!

If you have failed to solve your running problems in the past despite going to a PT, you might think that going to PT will not improve them.

However, it is far more likely that you didn't do the right PT for YOU!

Steady State PT specializes in running and never will settle for a 'one size fits all' approach when it comes to your injuries.

07/09/2025

If you are dealing with tight muscles, the best way to resolve the issue is often NOT stretching.

The reason musle tightness is felt is because of a relative weakness.

This weakness requires STRENGTHENING to resolve itself more so than stretching.

07/07/2025

Avoid this common mistake runners make when returning from injury!

If you are cross training a lot while you are injured, returning to running might feel like a breeze.

This is because you have maintained cardio fitness, but running is not just cardio, it is also musculoskeletal.

In fact, it is one of the most demanding musculoskeletal stressors! Much more so than common types of cross training like biking, swimming, rowing, and the elliptical.

When you return to running, your bone, muscle, and tendon load will have significantly decreased.

Although you feel good cardiovascularly, you will have to restrict the amount of running you do at first and supplement it with more cross traing or else risk further injury.

07/03/2025

3 initial steps a runner can take to start working on a "small bladder":

1. Eliminate just in case p*es:

Your bladder should tell your brain when it needs to empty... not the other way around

2. Drink MORE water:

Diluting urine can actually help reduce bladder irritation.

It's common for people who feel the need to p*e frequently to restrict water intake for fear of making it worse.

3. No power p*eing! FULLY RELAX!

Every time you empty your bladder, it should be a totally passive process.

Our skeletal muscle (the muscle we have volitional control over) should NOT be working.

Sometimes people unintentionally cut their p*es short, which leaves urine in the bladder, leading to less time until it's "full" again.

07/02/2025

A common mistake runners make while rehabbing?

Stopping rehab once they complete their 'goal' race.

It is easy to think in the short term and hope that your running setback will resolve itself once you no longer absolutely NEED your body to be fully functional...
..but in the long term, you will regret not truly solving the issue!

07/01/2025

Not seeing running gains? Not seeing strength gains?

A common issue that people face when trying to improve in either of these activities is having their workouts be too easy to be hard and/or to hard to be easy!

A common issue that people face when trying to improve in either of these activities is having their workouts be too easy to be hard and/or too hard to be easy!

The key to promoting adaptation while also limiting overtraining and injury risk?

Having a hard session only 1-3 times a week and having at least 1-2 days between each hard day.

The days in between your hard sessions should be taken SUPER easy! Consistency is key.

06/27/2025

Don't have access to a running specialist near you? No worries, we offer virtual assistance!

There is a lot of poor running advice out there- Steady State is here for you even if you do not live in Southern Maine!

Be especially weary of any PT who heavily relies on changing your running gait to fix your injury.

Changing your form can sometimes be helpful, but more often than not it actually INCREASES your risk of injury!

Address

Portland, ME

Website

https://www.steadystatehealth.com/

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