Paradigm Performance Therapy

Paradigm Performance Therapy -Dr.’s Colleen & Sean Rollo
-Performance Physical Therapy
-Board Certified in Sports & Geriatrics

03/12/2026

Medial shin pain or inner ankle soreness during runs, jumps, or long days on your feet? Your posterior tibialis might be asking for a little more strength and support.

The posterior tib helps control your arch and stabilize the foot when it hits the ground. When it’s undertrained or overloaded, that inner shin/ankle area can start to bark.

Here are a few of our favorite exercises to help build strength and endurance in this often overlooked muscle.

Remember:
✔️ Strength > endless stretching
✔️ Slow, controlled reps
✔️ Progress gradually

If inner ankle or shin pain has been limiting your running, lifting, or workouts, it might be time to give this muscle some attention.

Save this for your next lower leg day and tag a training partner who deals with shin pain 👇

RunStrong ParadigmPerformanceTherapy

Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

Race week messes with your head more than your legs.Your runs feel flat.You start second-guessing your training.You wond...
02/25/2026

Race week messes with your head more than your legs.

Your runs feel flat.
You start second-guessing your training.
You wonder if you “lost fitness.”

You didn’t.

Taper isn’t about gaining fitness.
It’s about absorbing it.

This week your job is simple:

• Stay fresh
• Sleep more than you scroll
• Keep runs short + sharp
• Do nothing new
• Trust the work you’ve already done

Fitness doesn’t disappear in 7 days.
But confidence can — if you let it.

If you’re racing soon, save this and send it to your running partner who’s overthinking everything right now.

And if something feels off heading into race week, that’s what we’re here for.

— Paradigm Performance Therapy
Helping runners stay healthy and perform at their best.

Thank you for your kind words, Beth Ann! We are so glad that we were able to help alleviate your pain and pinpoint the r...
02/24/2026

Thank you for your kind words, Beth Ann!

We are so glad that we were able to help alleviate your pain and pinpoint the reason why you were having issues! Keep up the hard work💪🏻
_____________________________________________________

Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

Thank you for sharing your experience, Denie! We are so glad you no longer have knee pain and are back to doing box jump...
02/17/2026

Thank you for sharing your experience, Denie!

We are so glad you no longer have knee pain and are back to doing box jumps, squats, lunges, and crushing it in CrossFit! Your dedication to your program is amazing and you are now reaping those rewards. Keep up the awesome work💪🏻
_____________________________________________________

Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

Most injuries don’t come from one dramatic moment.They come from small mismatches between what your body is prepared for...
02/16/2026

Most injuries don’t come from one dramatic moment.

They come from small mismatches between what your body is prepared for… and what you’re asking it to do.

Athletes are often told:
• You’re tight
• You’re out of alignment
• You’re getting old
• You have bad knees

But more often than not, the issue is simple:

➡️ Load
➡️ Recovery
➡️ Capacity

At Paradigm, we don’t chase symptoms.
We build resilient athletes.

Which myth have you believed before? 👀
Drop it below ⬇️

If you’re in Wilmington and want a plan built around your sport and goals, DM us “PERFORM.”

Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

Pain doesn’t mean you’re broken.It means something needs attention.At Paradigm, progress happens when you ACT:A — Allevi...
02/12/2026

Pain doesn’t mean you’re broken.
It means something needs attention.

At Paradigm, progress happens when you ACT:

A — Alleviate your pain
C — Correct the root cause
T — Train your body for long-term resiliency

We don’t just get you out of pain.
We build you into a stronger, more durable athlete.

If you’re tired of quick fixes and want a real plan, let’s talk.

📞 Call us for a FREE 20-minute consultation
(910) 805-8890

Thank you Rob! We are so glad that your nagging quad injury is no longer hurting you and affecting your running! Trustin...
02/10/2026

Thank you Rob!

We are so glad that your nagging quad injury is no longer hurting you and affecting your running! Trusting your unique plan and doing your home exercises have yielded you great success. Keep up the great work💪🏻
_____________________________________________________

Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

   PhysicalTherapy SportsMedicine SportsRehabilitation SportsPerformance SportsScience InjuryPrevention SportsFitness SportsTherapy SportsRecovery SportsTraining WilmingtonNC InjuryRehabilitation SportsCare AthleticRecovery MovementIsMedicine TrainHardRecoverStrong exerciseismedicine HealthyLiving WrightsvilleBeach

Ultra goals demand more than motivation.They demand preparation, durability, and humility.Train smart so you can keep sh...
02/03/2026

Ultra goals demand more than motivation.
They demand preparation, durability, and humility.
Train smart so you can keep showing up. 🧠💪

Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

Address

4209 Oleander Drive , Suite 4
Wilmington, NC
28403

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 12pm

Telephone

+19108058890

Website

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