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From Dorothy to Mr Smurf it’s the color that really makes you zoom!Disclaimer: I actually take shoe selection seriously ...
16/09/2023

From Dorothy to Mr Smurf it’s the color that really makes you zoom!

Disclaimer: I actually take shoe selection seriously and especially an important consideration for the injured runner. But love my new kicks so had to share! .stclair.fitness 😘

Happy Saturday 🫡

Reframe - 🎥 Try sitting with a mindset of“I GET to “ vs “I need to” Pain with a strong enough signal to limit the activi...
30/08/2023

Reframe - 🎥
Try sitting with a mindset of

“I GET to “
vs
“I need to”

Pain with a strong enough signal to limit the activities we love sucks. Conditions that are prone to frequent exacerbations really suck.

But everything can be (is) an opportunity. An opportunity to confront our reality and REALLY lean into what’s modifiable. Sometimes it’s rainbows and sunshine and sometimes it’s rainy AF with a hurricane on the way.

We all want “fitness” to be our limiter for the activities we love. For a runner this is often related back to our healthy adapting energy system(s). I personally WELCOME the suffering that comes from a difficult RUN effort. But sometimes our musculoskeletal system is the limiter and we need to pivot. It just IS and that’s okay. Because we GET (not need) to do the work!

Cheers to embracing the suck and coming out on the other side shining bright!

P.s this came about from a recent therapy session. It was towards the of our session and she said “you just need to….. you GET TO, do some work”. I think it was a legit slip. But that’s exactly why I sat (still sitting) with it. So odds are it was a fake slip because she knows I thrive on all things human and 🐐 be doing do 🐐 things. Regardless the timing was 🤌🤌

PPS : my sleep has been terrible the past few weeks and likely gonna trend that way a few more. So my recovery from higher intensity sessions has been less than ideal with my back as the limiter. Instead of losing the session intensity completely I swapped out run for step mill and assault bike as (my back) always recover from these much easier.

Running with ‘chronic’ low back pain I shared this pic (and a snowflake caption 😉) in my stories yesterday.  Had some qu...
21/08/2023

Running with ‘chronic’ low back pain

I shared this pic (and a snowflake caption 😉) in my stories yesterday. Had some questions surrounding how I manage running with low back pain

So here are a few of my considerations….

1️⃣ You have to play with the cards you are dealt. If I could not have a spondy that would be fantastic. But it’s not the case. My reality is my reality and I choose to play my hand the best I can until I can’t.

2️⃣ If you have been fitnessing long enough maintenance and progression aren’t that far apart. Too many people get caught up in small details and lose sight of the basics. Or vice versa and disregard anything outside their defined basics. We all have things we do/tolerate really well and (eventually) things we don’t. Training is consistently working to maintain the duration of what’s peaked and progressing what’s possible.
Facts.
We all have a ‘global’ peak. Regardless of potential we all have limiters.
Some limiters are more/less modifiable than others.

3️⃣Movement is created with a set of ingredients. The same ingredients used and prepared in different combinations will create a different outcome. A solid movement professional can help leverage this to your advantage.

4️⃣ I want to run. Saved the best for last ☺️. If I wanted all of my goals to be easily attainable I most definitely would not choose to run. It’s by far one of my least tolerated activities. But I love it. So even if the amount, intensity, duration, pace aren’t what I desire it’s still running and I love it enough to keep going.

If you have been told to “stop running because….” please know that is one option and a choice. I too received this advice in my past. It’s part of what drives me to help others who’ve received the same.

Happy running !

One of the fundamental communication tools I use with my clients to monitor ‘’tolerance trends.’’  I describe “Tolerance...
21/06/2023

One of the fundamental communication tools I use with my clients to monitor ‘’tolerance trends.’’

I describe “Tolerance” as an acceptable standard deviation of anticipated recovery. It feels different/uncomfortable/painful, whatever the chosen descriptor, but does it reasonably ‘’recover/return near baseline” both in session and post session (24-48 hours following) .

So if we use a trend, meaning over the course of multiple sets or reps in session or multiple workouts for total sessions; are things worsening, about the same, or improving?

If worsening: we discuss change in plan
If the same: we discuss current plan
If improving: we discuss current plan and begin planting seed for progressions.

Exceeding capacity would be beyond the acceptable standard deviations or recovery that is beyond ‘’normal’’. In other words a true exacerbation of the injury. In my case this is usually an episode of acute low back pain. This usually takes 2-4 weeks to resolve (enough) and the first few weeks my training is significantly impacted. It’s a set back, it sucks, it’s not ideal but IS MY REALITY. I EMBRACE IT so that I can tease it and in doing so allow myself to adapt and perform the best I CAN.

When persistent pain is present recovery has an additional lens. Pain. Ignoring it DOES NOT WORK. Not confronting fear DOES NOT WORK. Not having a flexible plan DOES NOT WORK.

Getting real DOES WORK. Seeking out professional help to work ALONGSIDE you DOES WORK.

Yes your chosen professional should have a good understanding of your ‘’condition.’’ But equally important IMO is a professional who has a good understanding of YOU and is passionate about communicating with YOU.

👋 Been a hot minute since I’ve introduced myself and appreciate these posts from others so here it is….My name is Jason ...
27/05/2023

👋

Been a hot minute since I’ve introduced myself and appreciate these posts from others so here it is….

My name is Jason 👋 and I’m a physical therapist with a special interest in helping running athletes.

I have hybrid business (in person and online) and not so ironically approach my coaching with a hybrid mindset. I personally have trained this way for years enjoying both ends of the S&C continuum.

My journey here:
👉Collegiate cross country/track &field athlete which ended by choice after a tibial stress fracture
👉Diagnosed with a spondylolisthesis following a nasty snowboarding accident in my early 20s.
👉DPT, orthopedic specialist , manual therapy fellowship
👉Have taken the courses people love to talk smack about despite never being formally exposed (PRI, DNS, dry needling, manual therapy, pain science certs) I use these lenses because they are helpful. They are helpful because I put in effort finding the potential and exposing gaps.

I’ve worked with runners ranging from youth, high school, collegiate, and Olympic qualifiers (middle distance and marathoners) and learned equally from ALL experiences.

Many think they need to choose between strength and running goals or view strength training as a one size fits all injury proofing obligation. It’s really so much more and can have pronounced benefits to performance if programmed and executed appropriately.

Me now:

I’ve doubled down on helping runners live their best running life. Too often I see injured runners drastically missing the mark on bridging the gap between where they are and their goals. I get it because we are bombarded with info. Trying to make sense of it in the context of your unique situation is REALLY difficult to do.

Runners NEED people who understand THEM and THEIR needs. Pretty confident I’m one of those people so here I am.

My mission is to meet people where they are and show them we can filter/prioritize ALL biomotor qualities to find THE BEST starting points and path towards progress.

Appreciate you being here! 🙏🙌

Oh, and if you are new here I struggle with brevity. It’s always been a thing 😂. It’s ME

Pre run pic with the nephews. I have been back in Missouri the past few days celebrating my Mother’s retirement. 🙌.   It...
12/03/2023

Pre run pic with the nephews.

I have been back in Missouri the past few days celebrating my Mother’s retirement. 🙌.

It’s been an amazing visit but I actually missed one workout (by decision) which has not happened for months. In a weird way felt kinda freeing but a topic for another day.

TODAY I had 3-4 mile easy run with 5 min of my least fav pre-fatigue scheduled as continuous lunges.

Instead of being OCD about getting planned paces in I instead asked my dope (that acceptable description ??) nephews if they wanted to go for 30 min jog. Also, invited my niece but she decided to ditch the dudes and keep my parents company for a walk🥰.

They all ended up making it 15 min! Younger two are about to begin outdoor track season so we discussed “base training” for a bit. The older one (who let me know he could have gone way longer) is going to play soccer and baseball this spring but has run cross county and T&F in past. About 1/2 way during our chat about all things running, track, young ladies, etc he very kindly offered his younger bro a technique suggestion (“don’t let your hands flop, pretend you are holding an egg”). Brought me joy on many levels. 1) older bro was helping younger bro. 2) Young bro took the suggestion with no push back. 3) We were all running as a family, talking all things physical activity, running, sports and it was the happiest run I’ve had in a really long time!

So while I didn’t do my planned workout it was by far MY best running session in a really long time.

Training has and will continue to be a part of my daily lifestyle. Beyond my family it’s definitely what brings me the most happiness and joy. So being able to share these moments with family is pretty special.

Time to get back to the grind tomorrow!

Some wonderful kiddos .clair_stems 🥰

1️⃣When did it start and how’s it trending?1 week ago, 3 months ago ?  Just get a ballpark.   Do they recall a specific ...
17/01/2023

1️⃣When did it start and how’s it trending?

1 week ago, 3 months ago ? Just get a ballpark. Do they recall a specific incident? If no, next question. If yes, what’s the progression from onset to present? Same, better or worse ? Make note and move to next question.

2️⃣Is this “new” or something they have experienced in the past ?

If new, next question. If “familiar” follow up on their past experience.
Did you seek help from a provider ? If so , who ? What did they do/recommend ? What did you end up doing to manage it? Take note and next question.

3️⃣What is current “ tolerance” to loading (walking, putting pressure on it, bending, squatting etc)?
Is it significantly impacting other ‘’normal’’ routine parts of their life ? (sleeping, walking, bending, sitting, standing, etc ) ? If yes, consider referral sooner than later.
If only noticing during specific training activity (including running 🙌) refer back to the trend… same, better, worse

SAME:
Reasonable options
1) quick rest/reset (1-3 days) and again assess trend upon return.
2) Modify training variable that seems most appropriate (volume, intensity, etc) and assess short term trend (~1 week)
3) Do either 1 or 2 plus refer out concurrently.

BETTER:
Great! Likely already doing a lot of things “right’ simply fine tune and ensure trend continues towards better.

WORSE:
Dive in a bit more on what they have been doing to currently manage. Have they made significant cut to loading and still worsening? Refer out. Haven’t tried any sort of modification or rest? Consider it, assess trend (and/or refer out)

This is certainly doesn’t cover every consideration. Hopefully, it gives a bit of a lens into when a referral is more or less indicated.

Well, here we are.  Just as “they” said.  20 years later and still learning.  Hopefully now just with a bit more wisdom ...
30/09/2022

Well, here we are. Just as “they” said. 20 years later and still learning. Hopefully now just with a bit more wisdom on my side.

I can finally listen without racing thoughts in my 🧠 as a distraction.  I’m now now comfortable and confident with those...
19/07/2022

I can finally listen without racing thoughts in my 🧠 as a distraction. I’m now now comfortable and confident with those problem solving abilities because I have likely seen and helped someone go through it before. Prioritizing and managing expectations is always part of the conversation. If I don’t have an ongoing, fluid, and of course modifiable understanding of expectations then I’m throwing darts and hoping they stick. I have doubled down on empowering and instilling hope. If you can move you can enjoy movement.

Disclaimer: timeline almost certainly inaccurate. 🤷🏼‍♂️

It’s long but it’s important to me 🤷🏼‍♂️
14/07/2022

It’s long but it’s important to me 🤷🏼‍♂️

For those clients coming to PT in suit and tie. Thankful I no longer need to give the “what to wear” disclaimer. 🤦‍♂️ Ye...
08/07/2022

For those clients coming to PT in suit and tie. Thankful I no longer need to give the “what to wear” disclaimer. 🤦‍♂️ Yes. You gonna do some work.

27/06/2022

A few of my pennies regarding manual therapy.

10/06/2022

In most situations we don’t need to choose “yes/ no, right/wrong, good/bad etc’’.  1)Movement is the best tool to help a...
20/05/2022

In most situations we don’t need to choose “yes/ no, right/wrong, good/bad etc’’.

1)Movement is the best tool to help achieve movement related goals. Yes, even in the presence of pain. Make sure you find a way to prioritize it.

2)People seeking help for a MSK pain condition have hit a roadblock. They likely feel a loss of “control “ over something that once wasn’t a concern. That’s a sucky feeling. When sucky confusing feelings arise it’s nice to have someone who can help make sense of things and get yo mind right. So communication is kind of a big deal.

It’s easy, but it’s difficult, but it’s kinda easy…know what I’m sayin ????

In the absence of an acute traumatic injury if you were doing the movement/activity last month odds are you aren’t far a...
25/04/2022

In the absence of an acute traumatic injury if you were doing the movement/activity last month odds are you aren’t far away from having the ability to do it again. There are certainly exceptions but that’s our job as movement professionals to screen and rule out.

If you have been given the advice “if it hurts don’t do it” consequently unable to do the things you enjoy find yourself a good PT. There’s almost always a way back to movement happiness!

Many more but these are heavy hitters.
24/04/2022

Many more but these are heavy hitters.

If there’s one thing working in a traditional clinical setting taught me it’s the importance of walking fine lines.  The...
19/04/2022

If there’s one thing working in a traditional clinical setting taught me it’s the importance of walking fine lines.

The majority of my clients come in via direct access. Even if they have a PT referral the Doc isn’t who sends them. So while my interaction with Docs is quite limited compared to the past I still need to have relationships and refer out when appropriate. I’ll preface with I love Docs! ABSOLUTELY crucial profession to help manage MSK pain IMO. Unfortunately, I don’t love how many of them perceive and in many cases prescribe exercise in the presence of pain.

I recently referred a patient to rule out some red flag findings during an upper quarter exam. Fortunately, all came back great with the exception of the exercises prescribed by the doc. The patient was given 3 exercises and all three reproduced their sensitivity. The patient informed the physician of this but was met with “it hurts because it’s weak”. But what if it’s weak because it hurts?

Regardless, my job is to instill hope and find meaningful solutions that gradually guide this person back to doing the things they enjoy.

The solution here was pretty easy. We kept all 3 exercises but modified them. We were able to change the range the of motion so that it didn’t exacerbate symptoms. We then set parameters for progressing the range of motion. We also added the exercises I felt would help move the tolerance needle forward.

Why is this important? I think reducing the incidence of conflicting provider information for our clients is generally a good idea. At least in the short term when they might already be worried, stressed, and even confused. The trendy slogan of “no bad exercise” holds value to the extent the person you are giving it to perceives. In the absence of perceived value the activity is likely not gonna get done. This is especially true when changing a pain experience is a primary lens.

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Tuesday 09:00 - 18:00
Wednesday 07:00 - 17:00
Thursday 09:00 - 18:00
Friday 07:00 - 17:00

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