Blog

The Power of Breath

October 15th, 2020

We typically do it about 15,000-20,000 times per day – breathe. It’s the most dominant movement pattern for every human being, and it’s quite literally the foundation for movement and performance. A proper breath can be the difference between painful or normal movement, or athletic success and disappointment. The only place where fitness comes before

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Compound vs. Isolation Exercises

August 21st, 2020

For those who do not know, compound exercises target multiple major muscle groups and require movement at multiple joints at the same time. Take the squat for example. This movement involves the glutes, hamstrings, and quadriceps as prime movers in addition to the work of the core for stabilization. Movement occurs at the ankle, knee,

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Considerations for Coming Out of Quarantine

June 23rd, 2020

As a sports medicine professional, a mom, and an active adult who had her workout routine ruined by the shut down, I am anxious to see what the landscape of sports, fitness, and injuries look like in the coming months.  New Jersey has entered Phase 2 of the reopening plan, including the start of non-contact sports participation on June 22. Fitness centers/Gyms

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Ryan's Running Series

Ryan’s Running Series: Cadence

June 15th, 2020

Running mechanics can be broken down into infinitesimal levels and require athletes to generate a deep connection with their bodies in order to make changes. These changes often only occur as a result of months of training and re-evaluation, but they can bring great benefit. Luckily, there are some simple changes you can make that

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Ryan's Running Series

Ryan’s Running Series: Mirror

June 18th, 2020

Be it shin splints, patella-femoral syndrome, IT band syndrome, or hip tendonitis, most running injuries share a common mechanical breakdown. Most of us can recognize it in ourselves, particularly as we get tired. The hips begin to droop to one side and the knee collapses inward. In the PT world, we call this a “valgus

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Ryan’s Running Series: Variability

June 23rd, 2020

So often I see runners make mistakes that athletes in other sports easily avoid. One of the most common ones is implementing variability into their training – or lack thereof! It’s fairly common knowledge that we shouldn’t go to the gym and spend all week just lifting for the arms; you’d break down, not give

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Stretching

3 Reasons Not to Skip Stretching After Exercising

April 6th, 2020

Don’t Just Get That Regular Exercise — Do Your Post-Workout Stretches, Too! There’s no doubt about it: American aren’t getting enough physical activity. Healthy adults should be making a point of getting at least 150 minutes of moderate physical activity every week. If you already know that you need to be more active, you may

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