Weekly Health Tips from Dr. Baird and Evolve Performance Healthcare
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Learn movement principles, at home exercises, and other clinical tidbits designed to recover from injury, prevent pain, and improve performance.
February marks the Two Year Anniversary of Opening Evolve Performance. With every anniversary we always take some time to reflect. It’s crazy looking back only two years ago and seeing the growth of the clinic and ourselves (Bandit has kind of stayed the same I think). So with this weeks article we wanted to share a little bit more of our story and growth over the last two years.
Exercise and strength training is one of the most important things we can do to maintain health and promote longevity. However, as we age we have to be more mindful of our workouts to avoid chronic pain and injury. Learn three of the most important things you can do in the gym to avoid injuries after the age of 40.
The biggest myth in the manual therapy world is that orthotics ‘fix’ foot, knee and hip pain. While they provide short term relief allowing you to live with a problem - they always fail to provide the long term results that will keep you active - regardless of what shoes you’re wearing.
What’s the strongest and arguably the most important muscle in the body? Your Glute Max. Laying at the transition between our upper and lower extremity the glute max is vitally important in stabilizing our pelvis and spine, developing power in more athletic movements, and controlling the movement of our lower extremity in walking, running, lunging, ANYTHING.
Learn how weakness in our glute muscle contribute to back pain and what you can do to strengthen this important muscle group in this weeks muscle group.
The lunge is one of the most ‘functional’ fitness related exercises – meaning that it most readily translates to real world activities. Walking, running, hiking, jumping all require the same muscle groups we train with lunges.
Here’s the unfortunate truth, if you crank out forward lunges for long enough, it will eventually lead to discomfort, pain and injury to your knees. It doesn’t matter how perfect your form is - the nature of the forward lunge puts a lot of force through you knee and patellar tendon. Today we’ll discuss variations of the lunge to help protect your knees
If you’re used to being active - an injury is your worst nightmare. You have a hard time ‘not doing anything’. You feel lazy, like you have to be doing something. We get it, we’ve been there. Unfortunately it’s this mindset that often leads active adults to deal with pain for longer than they should.
The following are the two most common reasons active adults have a hard time recovering from pain and injury.
Learning to properly brace our spine is the #1 important concept to master before beginning any fitness routine and a great way to protect our spine throughout our day. In this week’s article we cover proper bracing sequence.
One of the most effective and safest ways to treat back pain and strengthen our core is through a variety of plank progressions. But often times we run into trouble if we have concurrent shoulder pain that is aggravated in the low and high plank position.
In this article we cover three ways we can strengthen the core when we’re also dealing with a shoulder injury.
Is a seemingly small injury still causing issues months to years later? Today we cover a few reasons why your pain may be sticking around longer then it should.
With the goal of improving the human experience, this Thanksgiving we wanted to share three books that have shaped our routines and habits to build a better experience for ourselves.
The squat can be one of the most beneficial exercises for improving mobility and strength for less pain and injury. Avoid these three common squatting mistakes to avoid pain and stay our of the doctors office.
Fear of missing out - the ultimate motivator! Learn five ways to speed your recovery from injury so you can avoid missing out on your favorite activities.
It’s important that we don’t always view pain as a strictly physical phenomenon. Science is showing that lifestyle factors play a HUGE role in the amount of pain we experience. In this article we cover easy lifestyle changes you can make to find SUSTAINABLE pain relief.
For many of our clients, hours in front of a computer are unavoidable and part of their job. Try these easy changes to your work station so you experience less pain and comfortably perform your work.
Avoid these three common mistakes that people (and doctors) make when it comes to recovering from low back pain.
When it comes to back pain - exercise should be part of the solution - not the problem. Learn three easy things you can do to protect your spine and avoid back pain in the gym.
Long hours of sitting have shown to be detrimental to our health - so the obvious answer is to stand more, right? In this article we answer whether sitting or standing is better for your back and provide ways you can incorporate more movement into your work routine.
When it comes to back pain, exercise routine should be part of the solution - not the problem. Learn five things you can incorporate TODAY to be sure you can keep up with your exercise routine - even if you’re dealing with low back pain.
Often viewed as a ‘safe’ choice for getting back into shape - a recent systematic review has shown that up to 92.5% of runners experience pain from running - with the most common location being at the knee.
In this weeks article we discuss five ways to protect your you body and experience less knee pain on your runs.
Between work and home, the average american sits for over 12 hours a day. When sitting for that long of time, it becomes impossible to maintain posture. Learn three of the best exercises to do at the gym to improve work posture, and decrease shoulder pain.
Don’t let pain and injury keep you from reaching your fitness goals. Use these five tips to stay in the gym and work around pain.
Learn the steps to take to treat back pain following a car accident in Portland Oregon with no out of pocket costs.
The hip hinge is the most important exercise to master to treat low back pain. Learn the 10 best hip hinge progressions to protect your low back during daily activities to more advanced fitness movements.
Learn the three most common areas our superficial nerves become entrapped and how we can use cups to help relieve pain and paresthesia.
Whiplash injuries from a car accident can lead to decreased range of motion and instability in our neck. Learn three exercises you can incorporate into your routine to help recover from whiplash injuries sustained in a car accident in Portland, OR.
When is comes to rehabilitation of the shoulder it’s important to view the shoulder ‘joint’ as a complex that involves the shoulder joint, the thoracic spine, and the shoulder blade. Learn how each part of the complex can be used to improve shoulder pain and function.
Learn how to reduce pain quickly and effectively, restore range of motion, and prevent any long term complications that can result from whiplash injuries.
The Hip Hinge is a foundational movement on which all other movements are built upon. While a seemingly simple movement there many different mistakes that can lead the improper loading of our bodies during the hinge. We cover them here.
Learn how the food we eat can influence the pain we experience in our daily lives.
Improving movement patterns is the most effective way to protect our joints from damage. Using bands to exaggerate movement mistakes causes the reactive neuromuscular firing of the muscles needed for proper movement and further protect our joints from damage.