Peak Form Health Center

02/10/2024

Having stiff big toe and running can lead to various overuse injuries. Many runners are unaware that their big toes are inflexible, leading to nagging aches and pains. Proper big toe flexibility is very important for proper biomechanics through the big toe, arch, ankle and even all the way up to the hip. We need to be able to use the big toe properly to allow for the rest of the lower leg to properly absorb force.

Check out the video below to learn more about how the big toe affects running and what exercises you can start doing to improve big toe motion reducing your risk for injury!

00:00 Introduction02:00 Compensations for a Stiff Big Toe05:01 Exercises for Big Toe Mobility09:33 Exercises for Big Toe Awareness11:29 Exercises for Big Toe...

25/09/2024

Are your hips tight after running long distances? Do your hips seem to get tighter the longer you run and do your symptoms worsen as you get further into a training plan? Many runners are surprised to find out that their tight hips are actually weak hips! If you strengthen your hip flexors, then you can finally relieve the sensation of tightness in the front of your hips, stiffness in the back, and a whole host of other issues that can arise from weak hip flexors.

Watch the video below to lean how to strengthen your hip flexors the RIGHT way and how to use running to your advantage to get rid of stiff achy hips!

*Also* If you have any questions regarding running, triathlon, injury management, etc. Please comment below! We are constantly looking for new topics and want to make content for our followers!

00:00 Introduction01:46 Why Hips Get Tight03:35 Beginner Hip Flexor Strength05:39 Advanced Hip Flexor Strength06:34 Full ROM Hip Flexor Strength07:56 Run Spe...

18/09/2024

A forward lean while running may be decreasing your efficiency and leading to overuse injuries. We want our body weight and center of mass forward but leaning forward isn't the technique you want to use. Instead of a forward lean, think more about a forward SHIFT through your body.

Watch the video below to learn the differences and drills to start working on how to SHIFT your mass forward to improve your efficiency.

Comment below with any questions. And if you have any suggestions or questions regarding running/triathlon injury prevention, strength training, etc. We want to support our followers and create content based on your feedback!

00:00 Introduction01:15 Forward Lean vs Forward Shift02:48 Standing Awareness Exercise05:33 Band Resistance Forward Shift07:18 Forward Shift March with Band0...

11/09/2024

Are you dealing with a running injury or do your runs leave you feeling tight and stiff or just feel "blah" afterward? When was the last time you checked your running cadence? Watch the video below to learn more about cadence, when you might want to alter your cadence (higher or lower), and how to do that.

Please comment if you have questions. ALSO, I am constantly looking for new ideas regarding running/triathlon and injury management. So if you have any other questions regarding those topics, put them in the comment section!

00:00 Introduction01:33 Cadence Range for Healthy Running02:06 Variables that Influence Cadence03:29 When Should I Alter My Cadence?04:20 How Cadence Can Hel...

04/09/2024

If you are a beginner runner dealing with injuries or an experienced runner who seems to always get the same recurring injury, then watch this video. A Cross over gait is a fairly common type of running gait that can cause a lot of unnecessary strain to your body and take away from your performance goals.

Please leave comments, I am happy to answer any questions. ALSO, if you have any specific questions regarding running/triathlon and injury management, leave suggestions in the comment box as well. I am always looking for new ideas and want to help our followers!

00:00 Introduction00:45 Definition of Cross Over Gait03:42 Symptoms Of Cross Over Gait06:30 Signs of Cross Over Gait07:27 Exercises to Help Cross Over Gait11...

10/05/2024

🌟 Raising Your Floor in Fitness & Recovery 🌟

🔑 Why Your Minimum Matters
Consistency over intensity! On tough days, doing just a little—raising your floor—keeps you moving forward. It's not about always pushing hard; it's about maintaining a steady pace, especially when pain tries to slow you down.

💪 Build Strength Every Day
Commit to your minimum. It strengthens your habit muscles and makes exercise a non-negotiable part of your day. Each consistent step builds resilience and prepares you for higher achievements.

🔄 Prevent Setbacks
A higher floor means less risk of falling back. Regular, lighter activity keeps your body engaged, preventing the stiffness and pain that come from inactivity. Keep the recovery momentum going!

🚀 Reach Higher
As your baseline activity improves, so does your performance. When your "minimum" gets better, reaching those peak "ceiling" days becomes more attainable. It's all about setting a strong foundation.

🧠 Boost Mental Health
Meeting your floor can boost confidence and control, vital on challenging days. It teaches patience and persistence, key to overcoming obstacles.

🌱 Sustainable Recovery
Engaging in consistent therapeutic activity helps manage pain and accelerates healing. Keep your body active, responsive, and ready to heal.

👟 Aim High, Start Low
Every giant leap starts with a small step. Focus on raising your floor to fortify against your worst days, ensuring each day contributes to a stronger, healthier you.

💬 Let’s Chat
How do you maintain consistency in your fitness and recovery journey? What’s your “floor” look like on tough days? Share below! 👇

09/05/2024

🦶 Let's talk about Plantar Fasciitis and its more chronic counterpart, Plantar Fasciosis. 🦶

Plantar Fasciitis is It's caused by inflammation of the plantar fascia resulting in that sharp, stabbing pain you feel when you take those first steps in the morning, after sitting for a while or after going for walks or runs. Most treatments for plantar fasciitis focus on inflammation control.

Now, let's fast forward. If unresolved, Plantar Fasciitis can morph into Plantar Fasciosis. If its been more than a month it is likely already Plantar Fasciosis.

🔄 Here's the twist: while Fasciitis is all about inflammation, Fasciosis takes it a step further—it's a non-inflammatory condition characterized by tissue breakdown and scar tissue formation. This is where the treatment should shift away from inflammation control to tissue regeneration.

If you are frustrated with your progress it might be because you are treating the wrong thing. 🤯

Fortunately even chronic cases can be treated; you just might need to change your approach.

25/04/2024

We firmly believe as Bill Bowerman (co founder of Nike) famously stated: "If you have a body, you are an athlete."

Think about your daily life like a sport—each day brings its own physical demands, from the endurance needed for long hours on your feet to the agility required to balance multiple tasks.

Whether it's carrying groceries, climbing stairs, playing with your children, or even maintaining good posture at your desk, all are improved with a foundation of physical fitness.

Life throws constant challenges your way, just as any sport would: obstacles to navigate, goals to achieve, and pressures to manage.

Just like athletes, you need strength, flexibility, and stamina to perform your best in every aspect of life.

Developing your physical capabilities to meet the demands of your life is essential.

Purposeful training helps you meet these demands with energy and confidence, ensuring you're always ready for the next challenge.

Embrace your inner athlete. Train with purpose. Live with vigor.

19/04/2024

🌟 Recovery Fundamentals: The Key to Your Peak Performance 🌟

In the world of sports training, recovery is not just a part of the routine—it's the foundation of peak performance. A focused recovery approach ensures that athletes can perform at their best, consistently and sustainably.

Key to this process are three fundamental pillars: sleep, nutrition, and training periodization.
1️⃣ Sleep - Your #1 recovery tool. It heals your body and sharpens your mind.
2️⃣ Nutrition - Fuel up right to power through and repair.
3️⃣ Periodized Training - Sync your workouts with recovery phases to avoid burnout.

Yet, in the pursuit of the next best thing, these fundamentals are often overshadowed by the latest gadgets and devices. These products promise quick fixes like reduced soreness and enhanced performance. While they may offer some benefits, they are just the icing on the cake. 🎂

Investing in the latest recovery gadget without a solid foundation of these essentials is like decorating a cake that’s half-baked—it might look ready, but it won’t support optimal athletic performance.

19/04/2024

🔥 Rehab is training in the presence of injury or pain.🔥 -Phil Glasgow

Sometimes, pushing through is exactly what you need. 💪

Other times, it's about working around the pain. 🔄

And sometimes, the best move is to take a step back. 🚶‍♂️

The challenge? Knowing when and how to make each move. 🧠

Our job is to guide you through the process, helping you decide when to push, pivot, or pause. 🗺️

Together, we'll navigate your path to recovery, adapting strategies that fit your unique situation. 👥

16/04/2024

🌟 5 Surprising Reasons Rehab Has Failed Your Recovery 🌟

1️⃣ It Was Generic: Your journey to recovery is unique, just like your pain. But if your rehab program was a one-size-fits-all, it likely missed addressing the specific causes and nuances of YOUR pain. Tailored programs are key to effective recovery.

2️⃣ It Was Too Easy: Recovery requires challenging yourself within safe limits. If your rehab exercises felt like a breeze, they might not have been pushing your recovery forward. Progressive challenge is crucial for strengthening and healing.

3️⃣ There Was No Accountability: Recovery is a marathon, not a sprint. Without someone to guide, encourage, and hold you accountable, it's easy to lose motivation and consistency. Accountability partners play a significant role in keeping you on track.

4️⃣ It Was Too Short: Healing takes time, and sometimes, rehab programs end long before your body has fully recovered. Long-term support and gradual progression are essential to ensure a full and sustainable recovery.

5️⃣ It Only Focused on the Physical: Pain is not just a physical ordeal; it's intertwined with your mental and emotional health. A holistic approach that includes mental wellbeing, stress management, and lifestyle changes is often necessary for a complete recovery.

Remember, the road to recovery is personal and requires a program that's as unique as you are. Don't be afraid to seek out a tailored approach that addresses all facets of your health. 💪

15/04/2024

Good luck to all the incredible runners tackling the Boston Marathon today! Remember, every mile you conquer is a testament to your strength and determination.

Trust in the training that's brought you here, and know that each step forward is a step toward greatness.

You've got this—embrace the challenge, enjoy the journey, and run with heart.

Today, you're not just running a race, you're creating a moment in your life where you dared to push the limits.

Let's go make some unforgettable memories out there on the course!

12/04/2024

👉 The term "over-use injury" is overused and misleading! It suggests our bodies are fragile and deteriorate with activity. This is simply not true! 💪

🔍 Think Preparation, Not Limitation! 🔍
Are you really prepared for the physical demands you're putting your body through? Preparation is key to performing any activity successfully, whether it’s sports, hobbies, or fitness goals. 🏋️‍♂️🏃‍♀️

🏃‍♂️ Example: Knee pain from suddenly running 8 miles when you've only trained for 3 isn’t about "over-using." It's about being under-prepared. Did you gradually increase your distance? Did you mix in strength training or plyometrics? It's all about building up responsibly. 📈

🔄 Shift Your Mindset! 🔄
Let's change the narrative. Our bodies are capable of amazing things if we properly prepare them for the stresses we want to introduce. Build capacity, increase tolerance, and adapt through progressive training. 🌟

🗣️ You have a say in what your body can handle. Prepare for the awesome activities you want to do, and let's leave the idea of "over-use" behind. Let’s stay active, prepared, and unstoppable!