ROC Physical Therapy

The name of the game in both rehab and training is to progressively make things more challenging. Crescendo Hops are a great way to get exposure to higher forces in your plyometrics. The higher you lift your foot, the faster you need to drive your foot back to the ground for the landing, creating more impact forces. Try to maintain a relatively constant rate and rhythm - that is don’t be super quick on the light hops then get stuck in mud on the higher impact hops. Maintaining a constant rhythm will show that you can truly handle those forces. Modify if you need to by adjusting your max foot height. I tend to imagine my opposite leg as a measuring stick - first I’ll lift my foot to ankle height, then mid-shin, then knee, then mid-thigh, then hip. Give these a try if you’re looking for a challenge ⬇️ #Plyometrics #verticaljump #jump

Great progress by our client @nikki_parks536 ✅ Full ROM ✅ Pain-free ✅ Stairs and walking normalized ✅ Improved strength measures ✅ Able to tolerate speed progressions without losing technique We are now starting to build in some light plyos to get her used to some impact as she continues to get stronger 😤 #rochesterphysicaltherapy #kneepain #kneerehab

We already knew we had the Best PT in ROC but now it’s official! Congratulations to Dr. Sean on winning Best PT at the Rochester Community Choice Awards! #bestptever #roc #rochesterny #rochesterphysicaltherapy #rochesterfitness #rocptperformance

A common complaint in clients with low back pain is increased pain when they bend backward. This often stems from inability to tolerate load through the abdominals, hip flexors, and quads as they lengthen as well as difficulty distributing the movement across the entire spine. Said another way - they are a bit weak in the front and hinge from one point in their spine. Give these 4 exercises a try and let us know how they go! #rochesterphysicaltherapy #lowbackpain #backpainexercises #lowbackexercises

Rehab doesn’t need to be complicated, but it does need to be challenging and each intervention needs to have a reason. This client is struggling with a limp after an accident which resulted in multiple pelvic fractures as well as a beat up hip. Ironically, this was not the exercise we were going to do in the moment, but when I saw how challenged he was just maintaining this kickstand position, we added this to his program as an isometric hold. If you’re struggling with a foot, ankle, knee, hip, or back injury, give this a try: ➡️ Get into a kickstand position with most of your weight on the front leg ➡️ Stay tall and keep a soft knee bend as you push your foot into the floor without moving ➡️ Hold 30-60 seconds Let us know how it feels!

One of the biggest problems in the rehab world is that clients aren’t challenged enough. While we obviously need to be strategic in the presence of injury to avoid aggravating sensitive areas, this does not mean that we cannot build up rehab programs to an appropriate intensity to create change. Intensity is what will drive adaptations, and adaptations are what will help clients improve long-term. 30 reps with a light band is probably doing very little to push the cart forward in most cases.

When pain sets in, it’s so common to begin focusing on what you can’t do. One of the most powerful changes you can make is focusing on what you CAN do. Rather than reducing your overall workout intensity because a certain movement or exercise hurts, make note of all of the movements and exercises that feel GOOD and hammer those! The Goblet March in the video is not special. It is just a simple exercise that gets us some core activity, allows you to hold something heavy, and gets your legs and hips moving. It may feel good, it may not. The point is, find something that works for you and continue to push the cart forward. If you need guidance, DM us and we can help you get going!

Can’t make it to the office? No worries. We offer Virtual / Telehealth sessions! 👨🏻‍💻 Since our approach is largely movement-based, virtual PT can be a great option. Especially if you aren’t local! ⬇️Comment “Virtual” below or DM us to learn more!

About 5 years under the same roof as our good friends at @eastavechiro. 🧠 It’s such a gift to work alongside like-minded professionals and their expertise has helped so many of our clients. Today was their first day at their new location. Super happy for them but the building already feels so empty! Make sure you check them out at the new Pittsford location! 📍And stay tuned to find out where we are moving 😉

Train in different hip and knee positions. People tend to capture straight and bent knee positions with standing and seated variations, respectively. But we would encourage you to also explore some standing variations with a bent knee. Try to maintain the same knee angle throughout. Fair warning - if you haven’t tried the deep squat variation before, tread lightly and make sure you don’t come out of your squat at all - thighs to calves the entire time! 🔥

Preparing your ankles for the demands of your sport takes a heck of a lot more than some calf stretching! Give this simple drill a try. You don’t need cones, but having a target to move toward can be helpful. A lot of good things happening in this simple drill: 🔹multi-directional movement 🔹landing/take-off 🔹change of direction 🔹stiffness 🔹complex pattern 🧠 If you want more drills for ankle sprains, drop a 🤙🏼 in the comments!

🙌🏼 We are pumped to see you all on Saturday at @burnbootcamppittsford This is a FREE workshop and is open to the community! Link in our bio to sign up, or sign up at the door!