DSM Spine+Sport

DSM Spine+Sport https://www.dsmspinesport.com/schedule
(224)

02/27/2026

Knee pain?
It’s not about doing less. It’s about doing the RIGHT things.

One of the biggest mistakes we see is people completely avoiding their quad when their knee starts hurting.

But here’s the truth 👇
Your quad is one of the primary stabilizers of the knee. If it’s weak or not tolerating load well, your knee absorbs more stress than it should.

That’s where the right exercises come in.

Different movements target the quad in different ways:
✔️ Isometrics can reduce pain and calm irritation
✔️ Slow, controlled strength work builds load tolerance
✔️ Split-stance and single-leg work improve knee stability
✔️ Full range movements restore confidence and function

When you progressively load the quad, you’re not just “building muscle” — you’re teaching the knee that it’s safe to handle force again.

Strong quads = supported knees.
Supported knees = less pain with stairs, squats, running, and daily life.

If your knee has been nagging you, it might not need rest.
It might need a smarter plan.

02/26/2026

Knee pain doesn’t automatically mean something is “damaged.”

Most of the time, it means the joint isn’t prepared for the amount of load you’re asking it to handle.

The banded squish squat works because it intentionally loads the knee in a controlled way:

• Heel elevation allows more knee bend → more quad activation
• Strong quads absorb force and support the front of the knee
• The band improves hip control and prevents the knee from collapsing inward
• Slow reps strengthen the patellar tendon over time

Avoiding knee movement doesn’t build resilience.
Progressive loading does.

When capacity exceeds demand… pain decreases.

If your knees hurt with stairs, squats, or running — it might not be something to avoid.
It might be something to strengthen.

02/18/2026

Most knee pain isn’t just a “knee problem.”

It’s often a load control problem.

Your glutes stabilize the hip.
Your quads control the knee.

If they’re weak, delayed, or not coordinating well, stress shifts from muscle to joint.

That’s why we focus on controlled, weight-bearing strength work — not just stretching or isolated table exercises.

Slow tempo.
Intentional reps.
Real-life positions.

Train your body to absorb force the right way, and your joints stop taking the hit.

If you’ve been stuck in a cycle of flare-ups, it might be time to retrain how you move.

02/16/2026

Glute strength isn’t just about building muscle — it’s about how your hips move and control rotation.

Your glutes are powerful external rotators of the hip. When they’re stiff, overactive, or not functioning well, they can limit hip internal rotation — especially in a hinge position. That lack of rotation can contribute to low back stress, hip discomfort, or inefficient movement patterns when you run, lift, or change direction.

This single leg RDL variation challenges strength and mobility at the same time. You’re loading the glute while training controlled internal rotation under tension — which is where real, usable mobility happens.

Mobility without strength doesn’t stick. Strength without control doesn’t transfer.

At DSM Spine+Sport, we look at how you move — not just where it hurts — so we can build strength and mobility that actually carry over to your sport and daily life.

If your hips feel tight, stiff, or limited with hinging or running, it might be time to assess your rotation.

14 years and we’re still growing. New faces, new energy, same mission, to help our community move better and feel better...
02/14/2026

14 years and we’re still growing. New faces, new energy, same mission, to help our community move better and feel better. 💪🏼

What means the most isn’t the growth… it’s the trust. The families, athletes, and weekend warriors who choose us over and over again. That’s not something we ever take for granted.

We’re lucky to do this work. And we’re grateful for every person who walks through our doors. 💙

Here’s to serving at a high level and continuing to raise the bar this year.

Today our team spent the lunch hour at Priority CrossFit and put ourselves through a tough workout together. It’s always...
02/13/2026

Today our team spent the lunch hour at Priority CrossFit and put ourselves through a tough workout together. It’s always good for us to step outside the clinic and challenge ourselves the same way we encourage our patients to do!

Thanks to Kyle for hosting us and taking great care of our group. We had a great time! 💪🏼

Address

4456 128th Street
Urbandale, IA
50323

Opening Hours

Monday 7am - 5pm
Tuesday 7am - 5pm
Wednesday 7am - 5pm
Thursday 7am - 5pm
Friday 7am - 4pm

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+15152764344

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