Move Better. Feel Better. Live Better.

Let me first say, I’m wishing Christian McCaffrey a smooth and speedy recovery. Both for his sake and the sake of my fantasy team… So here’s the sitch: CMC is headed to Germany to see treatment of his Achilles injury. Likely to receive some combination of stem cell therapy (not FDA approved) and shockwave therapy (FDA approved). Achilles tendinopathy can be a gnarly condition. And unfortunately I see it mismanaged by doctors all the time! Thankfully, for most people though, a trip to Germany isn’t necessary to get to 100% recovery. Typically, Achilles tendinopathy (or tendinitis) comes from a sudden increase in training volume at high speeds… Like running fast or doing lots of jumping/ plyometrics) It can present in several forms, the most common are either insertional tendinopathy (which is on the heel bone) or mid-substance tendinopathy (which is in the ropey belly of the tendon). Now, the two types of Achilles tendinopathy follow different rules for how they are to be managed, but the overall principles are the same: we have to slowly and progressively load the tendons to get them stronger but not so much as to irritate them more. The Goldilocks Principle. Then we have to gradually reintroduce higher level activities to tolerance. The common medical advice given for these conditions is to rest and can NSAIDs like ibuprofen. The problem is, this approach ACTUALLY makes these conditions WORSE! So unfortunately, even if CMC gets this magic elixir of a treatment for his Achilles, he likely still has a long road to recovery as far as his rehab journey goes. There’s no skipping the work needed to properly strengthen the tissues. No amount of injections can shortcut that. The dance this management requires can be really tricky. And knowing how and when to progress Achilles rehab should be handled by an expert… which unfortunately most doctors are not. If you’d like help getting your Achilles back to 100%, click the link in my bio to request a next steps call! #cmc #christianmccaffrey #achilles #achillestendon #achillesrehab #achillestendonitis #achillestendinopathy #footballinjury #football #achillesrupture #running #runninginjury

Struggling with shoulder pain? Has your doctor shown you the dreaded “torn rotator cuff” on your MRI? If so, don’t panic! Rotator cuff tears are incredibly common. But just because you have one doesn’t necessarily mean that surgery is your only option! In fact, there are specific tests that we can do in-office to determine if you are a candidate for conservative care… and most people actually are! Good shoulder rehab works on 3 key areas: 1) mobility of the shoulder and the thoracic spine (upper back) 2) Stability of the ball and socket joint of the shoulder 3) strengthening of the muscles of the shoulder to build long-lasting results! If you’d like to learn more about if your shoulder pain is something that can be resolved conservatively, head to the link in my bio to book a free Next Steps call!

The side plank hip abduction test is one of my favorites to assess injury risk and asymmetries in runners and hybrid athletes. This test has one of the highest demands on the glute medius muscle, a crucial player in stabilizing the hips and the leg. As a standard for runners, we want to see being able to do at least 20 unbroken reps on each side (elite runners 30+) and we should also see no big differences from one side compared to the other. What’s great about this test is that it’s also a great exercise and drill to improve hip strength. Give this one a shot and see how you do! #running #runstrong #strengthtrainingforrunners #runninginjury #injuryprevention #hipstrength #sideplank #runningdrills #hybridathlete

Ankle Sprains are one of the most common conditions suffered by trail runners and many other athletes, but unfortunately proper rehab is often skipped or not complete, leading to the risk of future re-sprains. In ankle sprain rehab we break it down into 3 main phases: 1) Early Stage: manage swelling, restore balance control and full ankle range of motion. 2) Mid Stage: reintroduce more complex control and balance drills, calf strengthening, reaction drills, and light plyometrics. 3) End stage: agility and change of direction, maintaining mechanics under fatigue, gradual reintroduction to participation and sport. As an elite ultra runner, Allie knows the importance of putting in the work to get back to full performance. And she’s crushing it! #anklerehab #runningrehab #trailrunning #ultrarunning #nashville #nashvillechiropractor

Is #tbt still a thing? Probably not. Whatever, today I’m throwing it back to @patagonia_run 110K last year! One of the most formidable experiences of my life hands down. 3 months out from this race I suffered from a bad low back injury. I then suffered a foot injury. But I was determined to figure out a way to keep training and give myself the best possible chance of finishing this race. Memories like this as well as future aspirations are so integrated into why I do what I do. There is something so special about accomplishing things you never thought possible and tackling goals that currently seem out of reach. There is joy in the finish, but the real growth happens in the process. Unfortunately, pain and injury can often stand in the way of that. And if I can help just one more person have the feeling “Wow, I can’t believe I just did that.” Well, to me, that is a life worth living. Do big things, friend. #dobigthings #ultrarunning #marathon #runningdoctor #fitnessmotivation #runningmotivation

The last one, read it again. #chiropractic #chiropractor #eastnashville #nashville #nashvillechiropractor #injuryrecovery #recovery #recoverytips #grace #running #rehab

Dear fitness lovers, every injury I see comes from a breakdown in this right here. Want to avoid getting injured in your workouts? Then increase your capacity to take on load. Want to increase your capacity? First, you need a base of adequate stability, mobility, and balance. Then you need to be proficient in the 6 primary movement patterns of squat, hinge, lunge, push, pull, and carry. Then… and here’s the most important part. Get. Strong. That foundation of strength is going to be the SINGLE MOST IMPORTANT thing you can do to protect yourself from injury (and also get good results) in your HIIT workouts. Move well first, then move often. #fitness #workout #fitnessadvice #fitnesstips #workouttips #movementpatterns #mobility #stability #balance #rehab #injuryprevention #strength #nashville #nashvilechiropractor #rehabchiropractor

Hyrox is all the rage right now in the fitness world. And for good reason! This sport requires incredible conditioning, strength, and aerobic endurance, and if you want to perform at a high level, your prep will need to be dialed in. Unfortunately, I see so many athletes training in ineffective ways that not only will cause their performance to suffer, but also can lead to injury. If you’re looking to compete in Hyrox, avoid making these mistakes in training: 1) Going too hard, too often: going too hard in your workouts every single day can cause your future workouts to suffer and can prevent your tissues from having adequate time to recover between sessions. Keep 80% of your workouts at a moderate intensity and save that high intensity, max effort for the remaining 20%. 2) Not doing enough zone 2 endurance work: training your aerobic base is crucial to give yourself the foundation of conditioning that you need. Most of this comes from lower intensity mileage. A good rule of thumb is to increase your weekly mileage by no more than 10% week over week. 3) Doing too many metcons and not enough strength training: this one is crucial. Your ability to do the heavier efforts like the sled push, pull, and even walking lunges, and wall balls comes not from your conditioning. It comes from your strength. Prioritize strength training sessions in squatting, lunging, pressing, and pulling to build adequate strength for those stations. 4) Not eating enough calories: your body needs fuel to recover and repair tissue damage from your workouts. Protein is especially important here. Aim for 1g of protein per lb of body weight each day to get the adequate macronutrients for recovery. 5) Not working with a coach or profession to keep you accountable to a personalized plan. If you’d like to train with me for your next Hyrox race or if you are currently battling and injury and need help overcoming it, fill out an appointment application (link in my bio) to book a free discovery call with me! #hyrox #hyroxtraining #mysportishyrox #hybridathlete #running #injuryprevention #strength #runstrong #hybridtraining #fitness #chiropractic #injuryprevention #nashvillechiropractor

Are you a Nashville runner or hybrid athlete experiencing running or workout related pain? Well you could be experiencing either a tendon or bone stress injury! These injuries have the potential to completely sideline you from your race. So if you think you might be dealing with one OR if you want to avoid injury altogether, I am offering my complete Run Strong Assessment completely FREE to all Nashville runners for a limited time only! Just message me the word “assessment” to claim and book your spot before September 30th! #run #running #hybridathlete #runninginjury #nashvillefitlife #runnashville #runningtips #workouttips #bonestressinjury #tendon #tendonitis

Does your low back get tight and painful after you running or workouts? You could be over-extending at the lumbar spine, leading to irritation of the low back facet joints. This is a common mistake I see with runners who lack good hip extension, are over-reaching on their strides, or who have poor core endurance. If you live in Nashville and you’d like more help with fixing your low back pain either with running or other exercise, head to the link in my bio to request an appointment today! #running #runningtips #runningform #lowbackpain #chiropractor #nashville #workouttips #exercisetips #lowbackpainrelief #runnashville

From now through September 30th, I am giving away my signature Run Strong Injury Prevention Assessment to all Nashville runners and hybrid athletes racing this fall! I have a vision for a healthier, fitter Nashville. Which is why I am giving away this assessment absolutely free if you book with me through this post! Just message me “assessment” before September 30th to claim your spot! And if you have a friend you’d like to bring with you, send this to them as well! @wnrr_nashville @theexchangerunningcollective @6run5_ @runnrc @fleetfeetnashville @shedfitnesseastnashville @shedfitnesseastnashville @shedfitnessgermantown @shedfitnessgulch @otfeastnashville @eastnasty4life #nashvillerunning #runnashville #runningassessment #gaitanalysis #runstrong

I want to change healthcare. This is why I started The Lab: to be your partner and guide that helps you get past injury and back to crushing your fitness goals. Our bodies are capable of such incredible things. And I want to help you celebrate that! Message me if you’d like to talk more or click the link in my bio to request an appointment. #running #nashvillerunning #runnashville #nashvillefitlife #fitnessmotivation #runningmotivation #chiropractor #sportschiropractic #doctorswhorun #doctorswholift #runningdoctor

For a FREE in-depth, personalized movement analysis that will get you back to pain-free performance, head to the link in my bio to request your free discovery visit with me at The Lab Rehab! #movement #squat #squattechnique #painfreemovement #movementanalysis #squattips #movementtips #movementtherapy #liftheavy #liftheavyrunlong #strengthtrainingforrunners #strengthtraining #anklemobility

Want an absolutely 🔥 core strength challenge? Try hitting 200 Stir the Pots (100 each direction) in 5 minutes! The stir the pot is a critical exercise that I use for a lot of people dealing with low back pain. In fact, this challenge is one of my dismissal criteria for those dealing with low back pain. What’s so cool about this test is that at first, almost none of my low back pain patients can pass this challenge. But by the end, everyone does! And that is so, so cool to see: people getting better and stronger 💪 #corestrength #coreexercises #corechallenge #fitness #fitnessmotivation #workoutmotivation #fitnesschallenge #lowbackpain #lowbackpainexercises #coreworkout