Physical Therapist
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​ProFormance will be at the Stretch Zone Athens Wellness Fair on 2/22/2025!

2/21/2025

 
We are excited to be a part of Stretch Zone Athens's Wellness Fair! We will be providing FREE services and information. We will also have a giveaway for a free cupping/blading, needling, or stretch session in the clinic. Do not miss out! Stop by & say hello!
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We are inside the Athens Recreation Center (21281 Sportsplex Loop, Athens, AL 35611). Tables and chairs will be provided.
  • Event Time: Saturday, Feb. 22nd | 9:00 AM – 1:00 PM
  • ​ Vendor Setup Times: Friday, Feb. 21st: 6:30 PM – 8:30 PM/ Saturday, Feb. 22nd: After 7:30 AM
  •  Please bring a gift to contribute to the giveaway.
  •  Location Inside the Rec Center: When you enter, take a right, and we will be in the community room.

I’m Injured! How Fast Will I Lose all My Fitness?

7/25/2024

 
Injuries aren’t just painful and overwhelming. 
They can be debilitating, especially when they mean eliminating your participation in sports, crossfit, lifting, running, etc. 

The good news: 
Not only does physical therapy help you return to activities you enjoy, but it can also help prevent the loss of strength gains or aerobic fitness you’ve worked so hard for. 

MYTH: it only takes 3 days to lose all your running fitness
ANSWER: FALSE. 
In general, significant conditioning is lost after 2-6weeks of insufficient training. (grivas)
 
Deeper Dive:
Detraining, [is] defined as a partial or complete loss of training-related adaptations as a consequence of training load reduction or training cessation (berryman)
 
As this applies specifically to aerobic or metabolic endurance training:
 "Coyle et al. observed that seven endurance-trained subjects stopped training for 84 days, and their VΟ2max declined by 7 and 16% in 21 and 56 days, respectively, it then stabilized at that level, which was still 17.3% higher than that of sedentary control subjects. " (grivas)
 
A couple very key facts?
These endurance athletes stopped training for 84 DAYS. 
And despite that, their VO2max was still 17.3% higher than their sedentary counterpart!
 
The hope for you: 
Without the stimuli of normal training there will be some regression in VO2max, but this is entirely normal. This demonstrates how flexible and strong your body can be and how, with the right training (aka stimuli), your body can bounce right back.

Physical therapy can help provide that stimuli in a skilled, specific, and unique way, meeting  your needs as an individual and athlete. ​

The Benefits of Detraining

An unexpected benefit of taking time off from your typical or regular reactionary or athletic activities include: 
Short periods of detraining may enhance anabolic hormonal milieu and increase lean mass (chen).

Within the context of this research article, the author is discussing how short periods of detraining, specifically from cardio-type activities, can actually provide anabolic hormones a window in which you can build MORE lean muscle mass.

Many individuals see injury recovery as solely sitting on the couch. 
The opposite is true. 
While injured, this provides an opportunity to work other areas, such as building strength in different muscle groups in addition to participating in physical therapy. 

In Summary: 
How fast will I lose my running fitness or strength gains?


​STRENGTH GAINS:
 strength gains are maintained for up to 4 weeks 

AEROBIC and METABOLIC FITNESS:  5-7 days of not running or performing metabolic conditioning:
 No noticeable amount of fitness lost. It’s safe to resume a training plan where previously left off. It remains important to observe how you're feeling and responding to workouts. 
 
2 weeks of not running  or performing metabolic conditioning: 
it is encouraged that the athlete repeats half of the previous last week of workouts or the entire previous week. 
 
3-4 weeks  of not running  or performing metabolic conditioning: 
It is highly encouraged to repeat the same number of weeks in an aerobic training plan as the number of weeks taken off. This may mean returning to base building. 

Come see us today at ProFormance Physical Therapy and Wellness!
Marie Whitt, PT, DPT

References: 
https://www.thieme-connect.com/products/ejournals/html/10.1055/a-0975-9471
Sousa, A. C., Neiva, H. P., Gil, M. H., Izquierdo, M., Rodríguez-Rosell, D., Marques, M. C., & Marinho, D. A. (2020). Concurrent training and detraining: the influence of different aerobic intensities. The Journal of Strength & Conditioning Research, 34(9), 2565-2574.
https://www.researchgate.net/publication/337001553_The_Effects_of_Detraining_on_Cardiovascular_Parameters_in_Distance_Runners
Grivas, G. V. (2019). The effects of detraining on cardiovascular parameters in distance runners. Med Sci Sports, 4(2), 91-95.
https://www.mdpi.com/2075-4663/9/1/1
Berryman, N., Mujika, I., & Bosquet, L. (2020). Effects of Short-Term Concurrent Training Cessation on the Energy Cost of Running and Neuromuscular Performances in Middle-Distance Runners. Sports, 9(1), 1.
https://www.tandfonline.com/doi/abs/10.1080/17461391.2021.1880647
Chen, Y. T., Hsieh, Y. Y., Ho, J. Y., Lin, T. Y., & Lin, J. C. (2022). Two weeks of detraining reduces cardiopulmonary function and muscular fitness in endurance athletes. European Journal of Sport Science, 22(3), 399-406.

My Achilles Hurts. What Do I Do?

3/18/2024

 
Here are some tips from the Journal of Orthopaedic and Sports Physical Therapy about how to address Achilles pain. If self management is not cutting it reach out and let us help! We believe in staying active while rehabbing and getting your back to what you love as quickly as possible. 
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How to Self-Manage Achilles Tendon Pain and When to See a Health Professional
Journal of Orthopaedic & Sports Physical Therapy 2024 54:1, 95-95

Glutes won't turn on? Build STRONGER GLUTES NOW!

1/17/2024

 

Have you ever thought:

“How do I fix my weak glutes?”
"My glutes won't turn on."
“What are the best glute exercises I should be doing?”

FIRST LETS TAKE AN INJURY QUIZ:

Ever had ANY of these injuries before?
  • ITB issues 
  • Knee pain
  • Achilles tendonitis
  • Shin splints
ALL of these issues stem from one cause: poor glute activation, stability, strength….general difficulty "turning the glute muscle on".​

But there's a twist ---->>> There's a difference between glutes "being on" and activated vs. glutes being strong.

ase in point:
"Electromyography research has shown that the single-leg squat and clam shells activate the gluteal musculature. A variety of hip extensibility exercises have been proven in the literature to increase hip range of motion in runners. No research measured the effects of a combined hip strengthening protocol with a hip stretching protocol on the presence of lower crossed syndrome in high school runners and the effect on running economy and performance."​

TRANSLATION:

hile fancy EMG studies say single leg squats and clam shell exercises are some of the best when it comes to activating glute muscles…
Some exercises work better than others.
Meaning, these exercises may be a great place to start, but for an athlete who is routinely working out multiple times a week at an intense level (Crossfit, running, baseball, soccer, etc)...
Clam shells just don’t cut it.

So while it remains true that to build strong glutes, FIRST the glutes need to be "on" or activated, each athlete’s glute activation exercises will be slightly different.

HOW DO I TURN ON MY GLUTES?

The most common self-treat method: ​try a whole bunch of different exercises 
  • Spend hours deciphering whether the glute exercises are “working or not”.

While the “do it yourself” method is possible, it:
  • Takes a lot of time 
  • Results in frustration
  • Leads to a lot of “Wrong exercises” first​
Or.…steal exercises directly from physical therapy clinicians, especially the ones used in the clinic on a regular basis.

After finding the correct glutes exercises (with the help of physical therapy clinician), it becomes easier to feel glutes firing and activating,

Benefits of strong glutes: 
  • Decreased hip pain
  • Eliminated hip flexors tightness
  • Knee pain gone 
  • Achilles tendonitis solved 
  • ITB syndrome disappeared

BEST GLUTE ACTIVATING Exercises:

3 rounds using a medium to heavy weight
 
Single leg bridge with chest press // x10-12 ea side
Focus: single leg strength, glute strength, push strength
 
 RDLs // x10-15 each side
 Focus: ankle stability, balance, eccentric hamstring strength, glute strength
 
Split Squat with goblet hold // x10-15
Focus: single leg (quad + glute strength), push strength, balance
 
While this circuit can help relieve pain and address lingering glute weakness, if pain persists during or after these exercises, it’s best to consult with a physical therapy clinician to determine root causes and appropriate individualized treatment.

Have questions about whether it’s time to schedule an appointment? Fill out any contact form on our website.

We can’t wait to see you!
Marie Whitt, PT, DPT

Blood Flow Restriction (BFR) training for bone growth

11/29/2023

 
Maggie Duggan, PT, DPT, FDN-1, CF-OL1
We know that using BFR promotes muscle hypertrophy and strength as well as neuromuscular gains. Increasingly studies are now demonstrating improved bone health with BFR use. Who doesn't want improved muscle, nervous system, and bone health?

"First evidence indicates that low load BFR exercise is effective in promoting an osteogenic response in bone, although this has previously been postulated to adapt primarily during high-impact weight-bearing exercise....first long-term trials demonstrate beneficial adaptations in bone in both healthy and clinical populations."

https://journals.physiology.org/doi/epdf/10.1152/japplphysiol.00723.2022

We are proud to offer BFR to our healthy wellness populations to provide an edge in their strengthening, performance, and osteogenesis (bone growth) as well as our physical therapy patients who need it for strength, neuromuscular, and bone returns after injury or surgery. 
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Maintain Your Strength Gains

9/13/2023

 
​In a recent study published in the July 2023 edition of the Journal of Strength and Conditioning Research, researchers found “maintenance of muscle mass and strength is not superior after home-based resistance training compared with center-based training. However, training continuation seems crucial for the maintenance of muscle mass, irrespective of the training intervention” across participants aged 65 and older.
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One participant group performed low-intensity home resistance training (sit-to-stands, modified push-ups, and TheraBand leg exercises). The other group performed high intensity exercises in a facility with machines (same leg exercises but with machines, lat pull-downs, seated shoulder press machines). Participants had their muscle strength, muscle mass, and function measured at baseline, 6 months of training, 12 months of training, and 6 months post-study. Both groups used the same progression protocol, but neither demonstrated superior effects to the other group in terms of strength and muscle mass.

What does that mean for us?

It is ok to not have to go to the gym for every workout or at all to exercise. Going to the gym has other benefits such as accountability, exposure to new exercises, encouragement from peers, and more, but to maintain strength and muscle mass, you can keep going with your TheraBand and calisthenics exercises at home. Lack of access to a gym does not mean that you cannot work out after therapy ends. ​
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Maggie Duggan, PT, DPT, FDN-1, CF-OL1

What is Plantar Fasciitis and How Do I Fix it?

7/4/2023

 
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Committing to getting healthy, working out more, finally seeing results is a...journey
And one that can come to a grinding halt in on morning with  tight, stabbing pain in the heel.
While it's easy to walk it off at first, hit the box, and continue on with the day, it becomes more difficult to ignore as the nagging pain in the heel grows stronger. 
And lingers. 
And walking becomes nearly unbearable, never mind box jumps and deadlifts. 


Did this description sound familiar? 
These are all common signs and symptoms of plantar fasciitis.
 
WHAT IS IT? 
"Plantar Fasciitis (PF) is an overuse injury that occurs due to excessive loading of the plantar fascia, possibly related to pronation and low arch height, which flattens the medial arch and increases stress on the fascia"


TRANSLATED: The plantar fascia is a thick band of connective tissue at the bottom of the foot responsible for absorbing load and creating tension to enable walking, running, and jumping. When the origin of the plantar fascia becomes irritated, it becomes painful.



 WHAT DOES IT FEEL LIKE? "PF is characterized by pain concentrated at the medial calcaneal tubercle that increases with weight-bearing following periods of non-weightbearing."

TRANSLATED: Usually plantar fasciitis is experienced as a sharp pain at  the direct center of the heel, off to the inside of it, or all around it. Typically, it hurts most at the beginning walking after sitting/resting for an extended period of time. The pain can also improve as with continued walking, mobility, general movement, etc.

WHAT CAUSES IT?
  • Flat feet, low arches, over pronation 
  • Increased workload such as an increase in walking, running, sprinting, jumping, or other high impact activities
  • Decreased foot dynamic stability (balance) resulting in "altered neuromuscular control of whole-body dynamic stability"
  • Altered gait pattern 
  • Decreased intrinsic foot muscle volume 

SIGNS AN ATHLETE SHOULD NOT CONTINUE TO EXERCISE AND RUN THROUGH PLANTAR FASCIITIS:
While it is possible to continue with an exercise regime despite pain, strong indicators that it’s time to see a physical therapist include:
  • Pain does not gradually disappear after walking
  • No amount of warming up decreases symptoms 
  • Inability to walk normally due to pain
  • Pain is regularly 4/10 or greater
  • It's difficult to ignore the symptoms during daily life

​Consequences could include:
"Continuing to run (and exercise) through pain with plantar fasciitis could result in altered gait. Compared to healthy runners, individuals with PF have been shown to have [altered foot mechanics such as]…greater rearfoot eversion, forefoot sagittal range of motion, and first metatarsal phalangeal joint range of motion.

Further, individuals with PF have lesser vertical ground reaction forces during propulsion, reduced rearfoot center of pressure (COP), reduced impulse, and reduced peak vertical ground reaction force at loading response as compared to healthy individuals "
 
Translation: When an athlete is struggling through a rough case of plantar fasciitis, foot mechanics will be changed and altered. This can lead to general compensations resulting in further injury, especially during high impact activities such as box jumps, running, etc. 

HOW TO FIX PLANTAR FASCIITIS 
A well rounded approach including both manual treatment by a physical therapist and exercise is the best rehab routine!

Manual, or hands on, intervention, may include mobilizations of the heel bone to restore calcaneal mobility and soft tissues. This can including blading, dry needling, and more to improve tolerance to symptoms.

Exercises your physical therapist may use during your treatment session include: 
  • Toe yoga: attempt to lift on the large toe, keeping remaining toes on the floor. Hold for 2 secs. Relax. Repeat 10x 
  • Calf stretches
  • Foot Doming:  Reps + Sets: "When performed 3 minutes a day for 4 wk, this exercise can reduce navicular drop (arch collapse) by 14.2% "​​

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If you’re wondering whether it’s time to seek out professional care, it’s time. 

Reach out to us by filling out a form on our website. 
We’re excited to work with you!

​Marie Whitt, PT, DPT


References:
Cheung, R. et al. (2015) “Intrinsic foot muscle volume in runners with and without chronic bilateral plantar fasciitis,” Physiotherapy, 101. Available at: https://doi.org/10.1016/j.physio.2015.03.414.
Kelly, D.K., Wiegand, K. and Freedman Silvernail, J. (2022) “Dynamic Stability in runners with and without plantar fasciitis,” Gait & Posture, 96, pp. 301–305. Available at:
https://doi.org/10.1016/j.gaitpost.2022.06.003.
Osborne, J.W.A. et al. (2019) “Muscle function and muscle size differences in people with and without plantar heel pain: A systematic review,” Journal of Orthopaedic & Sports Physical Therapy, 49(12), pp. 925–933. Available at: https://doi.org/10.2519/jospt.2019.8588.
Wiegand, K., Tandy, R. and Freedman Silvernail, J. (2022) “Plantar fasciitis injury status influences foot mechanics during running,” Clinical Biomechanics, 97, p. 105712. Available at: https://doi.org/10.1016/j.clinbiomech.2022.105712.

Glutes won't turn on? Build STRONGER GLUTES NOW!

5/15/2023

 
 “How do I fix my weak glutes?”
"My glutes won't turn on."
“What are the best glute exercises I should be doing?”
INJURY QUIZ:
Ever had ANY of these injuries before?
  • ITB issues 
  • Knee pain
  • Achilles tendonitis
  • Shin splints
 ALL of these issues can stem from one cause: poor glute activation, stability, strength…
general difficulty "turning the glute muscle on"

But there's a twist.
There's a difference between glutes "being on" and activated vs. glutes being strong.
Case in point:
"Electromyography research has shown that the single-leg squat and clam shells activate the gluteal musculature. A variety of hip extensibility exercises have been proven in the literature to increase hip range of motion in runners. No research measured the effects of a combined hip strengthening protocol with a hip stretching protocol on the presence of lower crossed syndrome in high school runners and the effect on running economy and performance."
 
TRANSLATION:
While fancy EMG studies say single leg squats and clam shell exercises are some of the best when it comes to activating glute muscles…

Some exercises work better than others.
Meaning, these exercises may be a great place to start, but for an athlete who is routinely working out multiple times a week at an intense level (crossfit, running, baseball, soccer, etc)...

Clam shells just don’t cut it.
 
So while it remains true that to build strong glutes, FIRST the glutes need to be "on" or activated, each athlete’s glute activation exercises will be slightly different. 

HOW DO I TURN ON MY GLUTES?
The most common self-treat method:
  • try a whole bunch of different exercises 
  • Spend hours deciphering whether the glute exercises are “working or not”.

While the “do it yourself” method is possible, it:
  • Takes a lot of time 
  • Results in frustration
  • Leads to a lot of “Wrong exercises” first

Or…steal exercises directly from physical therapy clinicians, especially the ones used in the clinic on a regular basis.

After finding the correct glutes exercises (with the help of physical therapy clinician), it becomes easier to feel glutes firing and activating,

Benefits of strong glutes: 
  • decrease or resolve hip pain
  • decrease hip flexors tightness
  • decrease or resolve knee pain
  • decrease or resolve Achilles tendonitis
  • decrease or resolve ITB syndrome symptoms
BEST GLUTE ACTIVATING EXERCISES: 3 rounds using a medium to heavy weight
Picture
Single leg bridge with chest press // x10-12 ea side
Focus: single leg balance, glute strength,
 
Picture
 RDLs // x10-15 each side
 Focus: ankle stability, balance, eccentric hamstring strength, glute strength
Picture
Split Squat with goblet hold // x10-15
​(Add a kettlebell)

Focus: single leg (quad + glute strength), single leg balance

​While this circuit can help relieve pain and address lingering glute weakness, if pain persists during or after these exercises, it’s best to consult with a physical therapy clinician to determine root causes and appropriate individualized treatment.


Have questions about whether it’s time to schedule an appointment? Fill out any contact form on our website.

We can’t wait to see you!
Marie Whitt, PT, DPT

Lifter’s Elbow (What it is it, what causes it, and how PT can help)

4/20/2023

 
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​ Elbow pain in lifters is a common and an especially frustrating occurrence, which can derail your goals, cause lost gym time, and create a great deal of misery.    
​Elbow pain in weightlifters is generally attributed to an overuse or inflammatory issue of the tendons, muscles, and other soft tissues 
​around the elbow. Pain and symptoms can be at the inside of elbow (sometimes called golfer’s elbow), the outside of the elbow (tennis elbow), or on the back side of the elbow (triceps tendonitis).  Additionally, peripheral nerves running through this area can also be over tensioned or compressed and create symptoms. If too much stress is locally placed on these areas, the tissues can become irritated and inflamed. Often the onset of symptoms happens with:  
  • Dramatic increases in volume (Think Murph training)
  • Increase in load/weights (Trying to to hit a new PR)
  • Introduction of new exercises or positions with high mobility demands at the shoulder and wrist (Learning snatches or handstand walks. Doing Open workouts with new movements.)​

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What are the most common complaints of lifter’s elbow?​
  • Dull pain and ache in elbow joint when lifting, gripping, or holding​
    •  Inside elbow pain with a low bar back squat or during pullups
    • Pain on outside of elbow with overhand gripping a barbell such as when pulling a snatch or deadlift 
    • Achiness and pain behind the elbow in the front rack position or with certain triceps exercises
  •      Burning feelings or pain in the elbow joint after working out
  •      Difficulty bending and straightening the elbow after workouts
  •      Weak grip strength when lifting dumbbells or barbells
  •      Tenderness, swelling and soreness in elbow after lifting
    Far too often, lifters will try to ignore the symptoms, "push through it", or use band aids such as aspirin or braces/sleeves to deal with the symptoms. This misses the root cause of the problem and does not provide an opportunity to resolve it for good. This is where physical therapy can be invaluable. ​

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What causes it?
    The standard explanation is an overuse or over stress of tissues around the elbow as explained above. This can be the result, but not necessarily a good explanation of the cause.  Predominantly, complaints of elbow pain and irritation are the symptoms of an issue that is happening upstream or downstream from the elbow. Similarly to the knee, the elbow is stuck between two other major joint areas.  If the hip or ankle/foot cannot do their jobs due to mobility or strength deficits, the knee joint and tissues around it will have to “pick up the slack” and take on extra stress. 
The elbow will act in a similar fashion if the shoulder and wrist/hand cannot meet the demands of the task imposed upon them. Examples of this include increased inside elbow stress if one lacks mobility in the shoulder, trunk, or wrist while in a front rack or catching a clean. Any activity involving a barbell or pull up bar will put the hands in a fixed position, The body must find a way to get into a shape to successfully perform the lift or task. If mobility is lacking in the wrist, shoulder, or even the spine, the elbow is prime candidate to bear the brunt of extra stress. This is an underappreciated component and many times why rehab programs that only address the local area without looking at the whole body are not successful 

What can PT do to help?
  • Get rid of symptoms of pain- PTs have a large toolbox of treatments that can improve blood flow, reduce muscle tightness, decrease inflammation and pain. These may include soft tissue work, active release techniques, Graston and blading, dry needling, myofascial decompression (cupping), and manual stretching and joint mobilization.         
  • Help you develop a plan to CONTINUE TRAINING while rehabbing the elbow.  The advice most lifters do not want to hear from their doctor is to stop lifting.  When working with a therapist who knowledgeable in weightlifting,  you can develop a strategy to modify certain lifts or use alternative exercises to allow you to continue to train while not interfering with rehab of your elbow. 
  • Conduct a comprehensive assessment to identify not only what is hurting, but the root cause of why.  This may be the most important piece a PT can help you to provide long term relief and prevent reoccurrence of pain. As discussed, a physical therapist can identify areas or dysfunction upstream and downstream of the elbow, and program a complete program addressing not only the 
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         local structures of the elbow, but globally treating whole system and how to integrate the body                   together, allowing more efficient movement and improved distribution of forces. ​
If you are experiencing lifter’s elbow, don’t wait and hope it will go away. Contact ProFormance Therapy and Wellness today!
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Kevin Steen, PTA

Visit us at the Wayne C. Gardner Memorial Golf Classic!

4/20/2023

 
May 15th at 12 pm.
Be sure to sign up for this year's Wayne C. Gardener Memorial Golf Classic at the Huntsville Country Club sponsored by T&W Operations! We will be there helping golfers before and after the event. Proceeds go to Helping a Hero. Do not miss out on a fun day of golf!

Who is Helping a Hero? What has Helping a Hero done locally?

Register Here
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Huntsville Location

Inside Crossfit Invigorate
​162 Export Circle NW
​Huntsville, AL 35806

Athens
​Location

Inside Life Changing Fitness
​1104 Annie Ruth Jamar St
Athens, AL 35611
​​

Contact numbers

Scheduling: 256-203-3804
​
Billing: 256-203-0376
​Fax: 256-513-9952

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[email protected]​

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  • Home
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