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Physical Therapy with roots in strength and conditioning. We are athletes and strength coaches who d
Well gentlemen, let’s get to work. 🍑
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Menno Henselmans and Bret Contreras “The Glute Guy” PhD, CSCS thanks for the motivation.
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Acute trauma… not sudden onset of back pain, is a red flag that would warrant imaging.
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In the absence of red flags, imaging for onset of low back pain, even when it FEELS severe, is NOT indicated. Imaging often does more harm than good in that you can unsee scary sounding things. The idea that something sounds bad is more impactful than the actual thing.
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RED FLAGS increase the probability of something more serious going on and can warrant imaging:
1) Bowel or bladder dysfunction: New incontinence, retention, or loss of control.
2) Saddle anesthesia: Numbness, loss of feeling, or tingling in the groin, buttocks, or inner thighs (signs of cauda equina syndrome).
3) Progressive neurological deficit: Rapidly worsening leg weakness, foot drop, or severe balance problems.
4) Trauma: Severe back pain after a major car accident, fall, or a minor fall if you are older or have osteoporosis.
So, while acute back pain can feel traumatic, it often isn’t an indication that something is seriously wrong.
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If you need someone to help you work through these often debilitating and scary times, that’s what therapists can help you navigate so you can get back out there.
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It’s not a WR drill. It’s not about football. The fact that so many thought it was, proves that COD principles have universal carryover and can be applied across a wide array of sports.
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We teach concepts and principles. The small rant you saw in this video is to show that we have fun, and a proof of concept into what different steps start to look like, but you still see the same patterns show up time and time again.
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Feet have to get outside of frame, shin angle dictates direction, hips and trunk have to rapidly get on board with the new direction or orient before the plant happens, and we have to get the whole foot into the ground to close the ankle joint, provide a stable base, and increase traction with the surface.
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I have a whole COD course you can take online with the link in my bio.
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I can help you get from crutches back to playing your sport. I’ll leave the fine tuning to the experts in the respective sports.
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For a few examples, if you want to learn about WR and football specific field work check out some of the best folks in the game like James Everett Jr and Legendary Vibes 🏆👣🌎 . If you want lacrosse specific skills check out Nick Tintle | Coach. Mentor. Leader. .
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Especially for Achilles tendinopathy, I use rolling starts and dribbles but still have athletes get up to max velocity or close to it if they can. We keep the volume low and keep sprint sessions short and sharp.
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Simply running slower or only doing acceleration work for an Achilles issue is going to be more problematic in most cases.
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Good news… you can still run fast in rehab for some issues… even if it takes you a little longer to get up to speed.
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If you’re dealing with a foot or Achilles related issue, I would encourage you to work with a provider and don’t blindly take this advice to the track tomorrow. I have a free application with the link in my bio that you can fill out if you’re interested in working with me.
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Getting jacked with a jacked up schedule. ⏰
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I’m sure someone already named this some kind of method but it’s something I’ve been using lately for short, time efficient workouts.
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You could add your sprints, plyos, or jumps just before this type of workout as well for a dense, efficient workout.
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If you’re short on time, give this one a try and let me know what you think!
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What are you actually trying to fix?
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Can you specifically identify the “thing” or the “root” cause? (Over 90% of back pain cases are “non specific” so no)
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And even if you COULD identify the “thing”, how likely is it that your intervention reliably and significantly changes the “thing” you think you’re trying to change? (Virtually impossible as hundreds of factors influence the pain.)
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This is NOT damning or a “nothing matters” approach. This is freedom. Freedom to listen and follow the story. Freedom to choose your path forward without worrying about the “one right thing” to do or “the one thing you’re not doing.”
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If you need help navigating injuries or help with helping others with injuries, reach out via the FREE questionnaire in my bio to work together.
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09/28/2026
First ever trail race completed (10 miles) 2 weeks post Plantar Fascia Tear. Finished 3rd in my division, 9th overall, and able to still walk today 😂.
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How? While I’m surprised myself, here’s what I did:
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1) I did not stop training. Trained hard on a bike for cardio and stuck to a consistent lifting program doing as much as my foot would allow.
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2) I worked the synergists and didn’t become too myopic about the fascia itself. I worked inversion, eversion, the big toe, and whatever calf work I could tolerate with ISOs and bands.
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3) I offloaded the tissue when not training. I wore a boot during the day when not training to have hard ON and OFF periods.
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4) I did not avoid symptoms. With tendons, as with the plantar fascia, even a partially torn tendon or fascia, loading is still part of the treatment. Cell signaling in these tissues improves with direct load and load does not have to be pain free, in fact, it is often recommended to work into 3-5/10 symptoms so long as the following day symptoms return to baseline or improve.
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5) I accepted the risk on race day. I had no idea if I’d actually be able to do it and accepted that it may possibly make things worse. We simply don’t always know exactly what will happen. We prepare and give ourselves the best chance of success. I was able to do 2 days worth of 3x12-15 excellent single leg calf raises with 1 day rest between bouts which gave me confidence it would tolerate jogging. I was able to hike a few days prior to the race with no increase in symptoms. So… I went for it. Happy with how it ended but it doesn’t always work out this way.
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Thankful to have beasts like Tara Grundy Alec Blenis and Morgan Blenis running their own dope races for motivation.
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