Mission Move Physical Therapy

04/26/2026

You’ve probably been told to “pull your belly button to your spine.” It’s one of the most common cues used in the gym and rehab world.

It sounds like good core advice… but for many people, it can create more problems than it solves.

This cue often leads people to suck their stomach in, which can:�• limit diaphragm movement�• make the rib cage rigid�• push pressure downward�• and increase load on the pelvic floor

Your core is a pressure system designed to move and coordinate together, and for some individuals, this cue can disrupt that system instead of supporting it.

Want to learn what to do instead?
👉 Follow for simple, evidence-based core and pelvic floor tips.

04/24/2026

First off the guy who went down is ok and thankfully only suffered some scrapes and bruises. The guy who did this was arrested shortly after this happened.

I was sitting in the back of this group enjoying an easy recovery ride when the guy came up behind me and laid on his horn. I turned and looked and he was just a few feet from my bumper.

I immediately grabbed for my phone to take a picture when he passed. He then proceeded to pass me extremely close and I started taking pictures of his license plate as he passed. I then switched to video mode and recorded.

Most car drivers in our community are patient and respectful and we appreciate it. The cyclists on the roads are people like myself, who have families, are your friends and neighbors, and work and live in the communities we ride.

We understand that when you come upon a group of cyclists that you may be delayed for a few minutes. Please continue to be patient and don’t risk our lives by being aggressive towards us.

04/21/2026

Low back pain cutting your pickleball matches short?

One of the biggest reasons is the position you’re in while playing. Spending long periods slightly bent over, especially at the kitchen line, puts constant stress on your lower back.

The key is building strength and endurance in your back so it can handle the demands of the game. When your back is stronger, it doesn’t fatigue as quickly. That means less pain and better performance on the court!

These 5 exercises are designed specifically for pickleball players. They strengthen your lower back and supporting muscles so you can stay in athletic positions longer without discomfort.

This isn’t an overnight fix. The muscles need to be trained consistently over time. But if you stick with it, you’ll start to feel the difference.

If you want to keep playing the game you love without your back holding you back, this is a great place to start!

04/12/2026

Biggest mistake I see runners make when trying to improve cadence 👇

They try to do it outside. It’s really hard to gauge your pace and turnover without consistent feedback… so instead, start on a treadmill where you can control the pace.

In this video I show clips at the same pace at 2 different cadences:
🏃‍♂️ First clip: 9:30 pace @ 160 BPM
🏃‍♂️ Second clip: same pace @ 175 BPM

Notice the difference in foot strike and turnover. Using a metronome makes a huge difference when you’re learning how to adjust your cadence.

If you’re someone who overstrides and wants to improve your running form, give this a try.

We’re using the Wahoo KICKR RUN treadmill (my personal favorite). If you’re local to Mission Move, come check it out!

02/06/2026

The most underrated exercise for runners!
Most runners focus on legs… but completely ignore the upper back.

During long races, your upper back fatigues A LOT.�When it gives out → posture drops → efficiency drops → performance drops.

That’s why strengthening the upper back is key for:�• maintaining posture late in races�• improving endurance and efficiency�• staying injury-resistant over high mileage

Try holding this exercise for 1 minute, then slowly build up to 2 minutes as you get stronger.

01/29/2026

The 3 biggest mistakes runners make when recovering from injury:
�1️⃣ Rest & test- resting until it feels better, then jumping right back into running like nothing changed�2️⃣ The kitchen sink- throwing every treatment at it (creams, cupping, needling, massage, braces) and hoping something works�3️⃣ The Amazon Prime mentality- thinking your body can heal overnight or on a rushed timeline

If this sounds familiar, it’s time to stop guessing and start addressing the root of the problem. Proper rehab isn’t about quick fixes, it’s about smart progressions that get you back to running safely and confidently.

If you’re injured or stuck in the injury cycle, working with a physical therapist can make all the difference.

👇 Save this for later�💬 Comment if this hit home

01/22/2026

Trail running demands more than just endurance ⛰️

Strength, balance, and core control matter when every step is different.

This exercise trains all three to help you move better on the trails.

2 sets x 10 reps each side

01/08/2026

Trail running demands more than just endurance. You need the ability to stay balanced and stable while producing force in multiple planes on uneven terrain.

In this exercise, we use an offset kettlebell march to challenge core strength and balance at the same time. Holding the kettlebell on one side forces the core to resist rotation while you control each march. Every time the knee comes up, the goal is to own that position, not rush through it.

Switching hands adds an extra challenge by shifting the load, requiring you to regain balance and control, similar to what happens constantly on the trail. Along with core and balance, this movement also strengthens the foot and ankle complex.

Prescription:�1 minute work�Rest�Repeat x3

Add this into your training or use it as a quick movement break during the day.

12/26/2025

If you trail run, your calves are doing a lot of the work. Most of your forward propulsion comes from the calf, and that demand only increases when you’re climbing hills or managing uneven terrain.
�This heel-elevated split squat is a great way to build strength through the calf and foot complex while challenging balance at the same time.�Start light, focus on control, and progress slowly.

Prescription�3 sets of 8 reps each side�Start bodyweight and build reps over time

12/11/2025

Stronger hips = better trail running.

This banded drill trains the stance leg to resist the knee collapsing inward, which forces the hip to work harder and keeps the pelvis level, which is exactly what you need on uneven terrain.

When your hip endurance improves, you’ll reduce excessive hip drop, stay more stable on climbs/descents, and maintain better form over long distances.

Prescription: 3 sets of 20–25 reps, 1–2x per week.

This is the first video in our trail-runner training series in collaboration with Run Bum Race so keep an eye out for more strength tips for trail runners to come!

12/02/2025

https://youtu.be/CFVD2vHKKDs

Walking is one of the most overlooked tools for improving your health. From boosting mood and lowering blood pressure to reducing the risk of chronic disease...

11/17/2025

In this video, I walk you through a safe jumping progression so you know exactly where to start and how to build up. If you have osteoporosis, be sure to consult your doctor first, but this progression is helpful for anyone with osteopenia, early bone loss, or anyone who wants to prevent it. If you want stronger bones, it’s time to start jumping!

https://youtu.be/UDNpPz3Nq5k

Amazon links:
Box: https://www.amazon.com/dp/B073Z8DFL2
Shoes: https://a.co/d/eH30nfo

Disclosure: This video contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no extra cost to you.

This is the updated version of our jumping-for-bone-density video! After reading your comments on the first one, many of you pointed out that I was landing t...