Onward Physical Therapy Blog

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 Ankle
 CrossFit
 Fitness Athlete
 Knee Pain

Knee Pain During Lunges

Many athletes struggle with knee pain during lunges. If you’re tired of having to skip or scale workouts because lunges hurt, we’ve got you covered with the 3 common lunge form corrections that will stress your knees less! Knee Pain During Lunges Fix #1 – Correct Your Weight Distribution Commonly, we see athletes distributing their weight during the lunge inefficiently,...
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 Knee Pain

Choosing the Right Clinic for ACL Physical Therapy

One of the most devastating injuries to happen in the sports world is the dreaded ACL tear. This ligament provides stability to the knee, especially during athletic movements like cutting to rapidly change direction. Tearing this ligament is often a season-ending injury that results in surgical reconstruction to restore knee stability. Following surgery, a comprehensive rehab plan is necessary to...
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 Knee Pain
 Running

Top Lateral Hip and Core Exercises

Being really strong in the lateral hip and core is vitally important to many sports, exercises, and activities of daily living.  These muscles allow us to lift heavier weights with squats, run with better form, and tolerate more rigors of daily life.  A lack of strength in the lateral hip and core can make performing to our full potential at...
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 CrossFit
 Hip Pain
 Knee Pain
 Lower Body
 Running

Proximal Hamstring Tendinopathy

It is literally a pain in your butt that is keeping you from doing the activities you love. Proximal hamstring tendinopathy can be a challenging condition to recover from. To make matters worse, we often see mediocre rehab, delaying the healing process. Proximal hamstring tendinopathy (PHT) is one of the conditions we specialize in at Onward, and we would like...
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 CrossFit
 Hip Pain
 Knee Pain
 Lower Body
 Running

Are Your Running Shoes Defective?

We always consider our runners as a whole, not just their injury. We look at form, training mileage, terrain, cross training…One thing we regularly examine when a runner comes into the clinic is the condition of their running shoes. Even if shoes are relatively new, it’s important to make sure they are free of defects and not limiting performance. As...
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 Knee Pain
 Lower Body
 Running

Best Quad Strength Exercises for Runners

Too many runners leave major performance gains on the table and suffer from far too many injuries by not strength training at a level that supports their sport. For those performing strength exercises, we often see the movements performed at intensities too low to help improve their fitness. For example, you’d never follow a training program that maxes out at...
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 CrossFit
 Elbow
 Hip Pain
 Knee Pain
 Low Back
 Lower Body
 Neck Pain
 Upper Body

CrossFit After Shoulder Surgery

Since your initial injury, your mind is flooded with thoughts of getting back to your gym full speed. You’ve been longing for the day post-op to finally start Rx’ing workouts again. But yet you’re stuck drowning in anxiety from what you can and can’t do. Returning to snatches, kipping pull-ups, toes to bar, and muscle ups is a daunting challenge...
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 Knee Pain
 Lower Body
 Running

Best Calf Strength Exercises for Runners

Increased running mileage have you feeling like you’ve got to constantly stretch your calves? Maybe you’re in need of some targeted strengthening for these muscles instead! We rely heavily on our calf muscles to propel us while running, yet with many of our runners dealing with Achilles or other pain, we find they’ve rarely (if ever) focused on training these...
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 Hip Pain
 Knee Pain
 Low Back
 Lower Body
 Running

Best Hip Strength Exercises for Runners

With the great weather lately, it’s no surprise we’re seeing more and more runners out working on building their mileage! Many of the common faults we see during our in-depth running form analysis relate back to a lack of lateral hip strength (the muscles on the side of your hips). These running faults not only rob your performance but tend...