Why looking beyond the foot matters—especially for runners Plantar fasciitis is one of the most common causes of heel pain, particularly among runners. Traditionally, treatment has focused on the foot itself—stretching the plantar fascia, improving ankle mobility, and addressing footwear. While these interventions can be helpful, emerging research continues to highlight an important truth: The source of the problem isn’t always where the pain is!!! Looking Up the Chain
A 2025 study published in BMC Sports Science, Medicine & Rehabilitation by Li D. and colleagues adds to a growing body of evidence supporting the role of proximal strength (strength closer to the trunk, such as the hips and thighs) in lower extremity injuries. In this prospective study:
Your foot doesn’t function in isolation—it’s part of a larger system. Weakness or imbalance at the hip or knee can alter how forces travel down the leg during activities like running. For example:
Clinical Takeaway We cannot assume that distal pain (like plantar fasciitis) is caused only by distal issues. Instead, effective evaluation and treatment should:
If you’re dealing with plantar fasciitis—or trying to prevent it—consider incorporating:
The Bigger Picture This study reinforces a key principle in physical therapy: Treat the whole system, not just the site of pain. At ProFormance Therapy & Wellness, we take a comprehensive approach to injury care—looking at how your body moves as a whole to uncover the true drivers of your symptoms. If you’re a runner dealing with heel pain or looking to stay injury-free, we’re here to help you build strength where it matters most. Ready to move better and run stronger? Contact us today to schedule an evaluation. Source: https://pubmed.ncbi.nlm.nih.gov/40877885/ When it comes to improving performance in the gym, most athletes are looking for anything that gives them an edge—especially on heavy training days. |
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In talks around sleep hygiene, exercise can be a tough one to pin down. Most voices in our tribe fall in the "train hard, sleep hard" camp, but that's tough to reconcile with the well known fact that exercise gives you an energy boost. How can that possibly be helpful for sleep?
This open access paper in Nature brings a bit of an evidence based perspective via analysis of nearly 15,000 folks across a one year time span. From the publication: "Our results suggest evening exercise—particularly involving high exercise strain—may disrupt subsequent sleep and nocturnal autonomic function. Individuals aiming to improve sleep health may benefit from concluding exercise at least 4 hours before sleep onset or electing lighter strain exercises within this window.".
The paper further discusses how high intensity exercise might disrupt quality and timing of sleep.
So, get it in, but get it in early!
This open access paper in Nature brings a bit of an evidence based perspective via analysis of nearly 15,000 folks across a one year time span. From the publication: "Our results suggest evening exercise—particularly involving high exercise strain—may disrupt subsequent sleep and nocturnal autonomic function. Individuals aiming to improve sleep health may benefit from concluding exercise at least 4 hours before sleep onset or electing lighter strain exercises within this window.".
The paper further discusses how high intensity exercise might disrupt quality and timing of sleep.
So, get it in, but get it in early!
Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x
| What is collagen? Collagen is a distinctive protein and a major component of connective tissues like skin, bones, and cartilage. In the body, collagen is made up of chains of repeating amino acid units, with a high prevalence of glycine, proline, and hydroxyproline. These chains are wound together in very strong, braid-like triple helixes. Collagen makes up about 30% of the body's |  |
protein content. Critical to the body's scaffolding system, collagen provides the strength and flexibility needed by our bones, joints, tendons, and cartilage. Likewise, collagen supports skin integrity by helping maintain its moisture and elasticity.
Why is collagen important?
Your body’s ability to produce collagen decreases by about 1% every year. For most people, collagen production begins to decline in your 20s, which can impact the health of your skin, joints, and hair over time. When you ingest collagen peptides, they help stimulate fibroblasts in your skin, which trigger the production of collagen, elastin, and hyaluronic acid.
How does collagen work?
In the diet, collagen supplementation helps provide the body with key amino acids that act as the building blocks for collagen production. Collagen peptides also appear to have bioactive capabilities, which may trigger the synthesis of new collagen fibers, further supporting the structure of skin, bone, and joint tissue.
What does this mean for us?
As we place extra strain on our tissue with increased training levels, adding collagen to our diet helps our bodies repair the damage, become stronger, and feel better.
How much should I take?
Start with 2 TBS a day. As you get accoustomed to it, increase to 4 TBS to address pain and increased activity. For clients who are participating in heavy workouts, aim for 6 TBS a day. For clients who are working very hard, over 2 hours a day, or participating in 2-a-days aim for up to 8 TBS a day.
If counting your macros, account for the collagen protein intake.
Check your physician to see if collagen supplementation is safe for you.
Why is collagen important?
Your body’s ability to produce collagen decreases by about 1% every year. For most people, collagen production begins to decline in your 20s, which can impact the health of your skin, joints, and hair over time. When you ingest collagen peptides, they help stimulate fibroblasts in your skin, which trigger the production of collagen, elastin, and hyaluronic acid.
How does collagen work?
In the diet, collagen supplementation helps provide the body with key amino acids that act as the building blocks for collagen production. Collagen peptides also appear to have bioactive capabilities, which may trigger the synthesis of new collagen fibers, further supporting the structure of skin, bone, and joint tissue.
What does this mean for us?
As we place extra strain on our tissue with increased training levels, adding collagen to our diet helps our bodies repair the damage, become stronger, and feel better.
How much should I take?
Start with 2 TBS a day. As you get accoustomed to it, increase to 4 TBS to address pain and increased activity. For clients who are participating in heavy workouts, aim for 6 TBS a day. For clients who are working very hard, over 2 hours a day, or participating in 2-a-days aim for up to 8 TBS a day.
If counting your macros, account for the collagen protein intake.
Check your physician to see if collagen supplementation is safe for you.
Sources:
https://greatlakeswellness.com/blogs/news/collagen-101
https://www.vitalproteins.com/blogs/stay-vital/benefits-of-collagen
https://greatlakeswellness.com/blogs/news/collagen-101
https://www.vitalproteins.com/blogs/stay-vital/benefits-of-collagen
Join us on September 6th for a chance to win a FREE mini session of cupping/blading, dry needling, or stretching. We will also be giving out shaker bottles and lacrosse balls.
As the Wellness Festival of the season, F5 is the place to be to discover the wealth of wellness at your fingertips. This is a perfect opportunity to treat yourself and connect with your community. We will be providing FREE services and Information. We will also have a giveaway for a FREE mini cupping/blading, dry needling, or stretch wellness visit session in the clinic. Mark your calendars and invite your friends! We can't wait to see you there. #DryNeedling #Health #fleetfeethuntsvillemadison #HuntsvilleAlabama #Wellness #5K
As the Wellness Festival of the season, F5 is the place to be to discover the wealth of wellness at your fingertips. This is a perfect opportunity to treat yourself and connect with your community. We will be providing FREE services and Information. We will also have a giveaway for a FREE mini cupping/blading, dry needling, or stretch wellness visit session in the clinic. Mark your calendars and invite your friends! We can't wait to see you there. #DryNeedling #Health #fleetfeethuntsvillemadison #HuntsvilleAlabama #Wellness #5K
We are excited to be a part of Green & Marion Market's open-air vendor popup! Sip, shop, and stroll the afternoon away with specials & giveaways. We will be providing FREE services and information. We will also have a giveaway for a free mini cupping/blading, dry needling, or stretch wellness visit session in the clinic. Do not miss out! Stop by & say hello!
We are excited to be a part of Stretch Zone Huntsville's Wellness Fair! We will be providing FREE services and information. We will also have a giveaway for a free mini cupping/blading, dry needling, or stretch wellness visit session in the clinic. Do not miss out! Stop by & say hello!
We are excited to announce that we are partnering with Huntsville City Football Club to provide physical therapy and wellness services to Huntsville's MLS Next Pro team this year! HCFC competes as Nashville Soccer Club’s affiliate in the MLS NEXT Pro league. MLS NEXT Pro is a new professional men’s soccer league committed to driving a new era of North American soccer. Launched in 2022 by Major League Soccer, MLS NEXT Pro is a professional men’s soccer league in the United States and Canada. MLS NEXT Pro matches are broadcast on MLS Season Pass on Apple TV. We will be helping to keep them at their peak "ProFormance". Join the players on the field as their season is just getting started.
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!
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.
