Ascension Physical Therapy and Performance

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White Bear Lake, MN
Ascension Physical Therapy and Performance

Helping active adults stay pain-free, perform better & live strong — with PT + Chiro + 1:1 care.

10/29/2025

Pain is a lagging indicator of progress - it will improve after we see other variables improve (strength, range of motion, general activity, etc.)

This process can feel incredibly slow for someone who is assessing progress only on the basis of pain improvements.

I tend to find that using objective data to assess progress in the leading indicators (strength, range of motion, general activity, etc.) helps to keep a client motivated, engaged, and subsequently more likely to experience the pain relief they are looking for.

Here is a cool pre-post test of hip flexion and abduction work across 5 reps (via isokinetic testing). We see notable improvements in the numbers, that translated to improved daily activity. The pain for this client is still present, but they are beginning to note decreased frequency of pain, more activity required to bring pain on, and improved recovery time when pain occurs!

10/27/2025

It’s hard to describe how much this means — not because it’s about progress in the gym or rehab room, but because it speaks to something deeper.

So many people start their journey believing they’re fragile — that pain means damage, that age means decline, that struggle means failure.
And over time, that belief shapes how they move, think, and live.

Rehab isn’t just about restoring strength or reducing pain.
It’s about restoring trust — in your body, in your capacity, in your ability to adapt.

You were never broken.
You were protecting, compensating, surviving.
And that means there’s always room to rebuild.

The most powerful part of this work isn’t fixing what’s “wrong.”
It’s helping someone realize they’ve been capable all along.

10/24/2025

When we think of rehab, we often picture muscles, joints, or movement patterns. But what really determines recovery isn’t just what the body does — it’s what the mind believes it can do.

Research in pain science has shown that psychosocial factors like fear avoidance, pain catastrophizing, and hypervigilance can quietly shape the healing process. When the brain becomes overprotective, movement feels dangerous — even when tissue is ready. On the other hand, variables like self-efficacy (the belief “I can”) act as powerful predictors of better outcomes.

That’s why fostering agency — a sense of control and choice — is one of the most healing forces in rehab. It’s not just about compliance with a program; it’s about ownership of the process.

Modern approaches like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) don’t aim to “fix” thoughts, but to help patients notice them, reframe them, and act in line with what truly matters — even when discomfort is present.

Because recovery isn’t only physical. It’s a rewiring of belief, behavior, and body — where the mind learns: “I am safe to move. I am capable of change.”

10/22/2025

This client came to me after dealing with knee pain for 3 months that was progressively getting worse, to the point where they could no longer squat without worsening their pain for days.

With 8 weeks of consistency, individualized programming, and regular communication between the client and myself, they've been able to gain some significant ground on returning to regular powerlifting styled training 💪

10/17/2025

What does it mean to be antifragile?

It means your body isn’t something to shield from stress—
it’s something designed to respond to it.

To be antifragile is to evolve through challenge.
You don’t just survive pressure—you transform because of it.
Each setback teaches recovery.
Each strain unlocks capacity.
Each demand builds resilience that wasn’t there before.

This isn’t just a mindset.
It’s biology.

When you apply stress with intention—gradually, intelligently, and with respect for your body’s story—you’re not wearing yourself down.
You’re teaching your system how to rise.

You weren’t built for fragility.
You were built for adaptation.
For growth.
For strength that endures.

So let’s stop protecting your body from life—
and start preparing it to thrive through it.

10/15/2025

This client started with me after they were 3 months post-op meniscectomy.

They are a runner, weightlifter, and generally enjoy hiking.

Most of these surgeries are pretty smooth sailing, but post-operatively this client was still dealing with significant pain, and serious hesitation with even considering running/hiking again.

Upon evaluation, we found quadricep power and adduction strength were both pain provoking AND diminished relative to the other side.

We subsequently took 6 weeks of a program to restore these qualities, and had success!

By the way, she only needed to see me once, and then just follow the program for 6 weeks!

The next plan is to address her ballistic/plyometric capabilities, to continue her return to all of her previous activities

Address

1873 Buerkle Road
White Bear Lake, MN
55110

Website

http://www.ascensionphysicaltherapyandperformance.com/

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