Tactic Recovery Sports Physical Therapy

Doing your rehab but the pain keeps coming back? It’s not you, it’s a capacity problem. Here’s what that means 👇

It’s one of the most frustrating parts of the recovery journey: you think you’re in the clear, you step up the intensity, and the pain comes right back. But let’s reframe how we look at this. Pain isn’t a sign that you’re re-injured; it’s just your body’s check-engine light signaling that demand is greater than capacity.

Simply put, demand is the total stress of your training—like weight, volume, and velocity—while capacity is your body’s current threshold for how much load its tissues can safely tolerate and absorb before signaling pain.If the demand of your workout exceeds what your tissues are currently adapted to handle, your system is going to let you know.

The fix? We don’t run away from the load. We meet your body where it’s at, find your true entry point, and systematically build your capacity back up so you can train without hesitation.

Let’s dive into what a 1 on 1 session with Dr. Megan looks like!

She is assessing a long-distance runner dealing with ankle, knee, and hip pain on her long runs. To check her capacity to handle mileage, we use the Thomas Test.

Instead of looking for general tightness, we are systematically screening three distinct components that dictate running mechanics:

1) Hip Flexors: Is restricted hip extension limiting her stride power?

2) Quad Length: Is poor knee flexion reducing her ability to absorb shock?

3) Adductors: Is adductor dominance pulling the thigh inward, altering alignment down the chain?

When these tissues lack the required mobility, the body compensates by overworking the joints above or below. This evaluation isn’t about finding where it hurts—it’s about identifying structural deficits so we can build a resilient, high-capacity runner.

Ready to stop guessing and start targeting the root cause? DM us to schedule your comprehensive movement assessment!

Sleep is one of the most important, and most overlooked parts of recovery. 💤

You can train hard, stretch daily, hydrate, and do all the “right” things… but without quality sleep, your body struggles to fully recover.

Sleep is when your body does the foundational work:
✔️ Muscle repair
✔️ Nervous system recovery
✔️ Hormone regulation
✔️ Tissue healing
✔️ Energy restoration

Recovery doesn’t start with fancy tools or recovery hacks. It starts with the basics — and sleep is the baseline. 💪

Shoulder taps in a plank are more than just a core exercise 👀

They challenge:
✔️ Core stability
✔️ Shoulder stability
✔️ Balance + control
✔️ Anti-rotation strength

One HUGE key during these? “Screwing” your hands into the ground.

Think about externally rotating your hands without actually moving them — like you’re trying to twist the floor apart. This helps create tension through the shoulders, engage the lats, and build a more stable foundation throughout the movement.

The goal isn’t just moving fast. It’s maintaining control while your body resists rotation. 💪

At Tactic, we don’t just tell you to “rest and wait.” We take action on your recovery. 💪

While traditional clinics focus on temporary fixes, we focus on movement, strength, and getting to the root of the problem so you can get back to doing what you love. Recovery starts with action, and that’s exactly what we do here.

Rope training hits different.
Pulling up. Lowering down. Every inch challenges your upper body strength, shoulder stability & coordination all at once.
This is functional. This is intentional. This is how you build strength that lasts.