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.
Running injuries getting in the way of your goals? While a seemingly safe introductory exercise to many fitness goals, running can be one of the most injurious activities without the proper strength to support our bodies. This week we cover our favorite single leg strengthening exercises for runners that will help you run with less back, hip, knee and foot pain.
Learn why traditional healthcare’s focus on services over solutions has failed to give you the lasting results that keep you strong and active so you can get more joy and fulfillment out of your life.
False beliefs are what keep us stuck. When these false beliefs are accepted as fact, they keep us from taking any action to improve our health because they give the idea that there’s nothing we can do. In this article we want to address three of the most common false beliefs we hear from patients in the clinic and provide some clarity that will get you unstuck and on a path to better movement and health and to keep you doing what you love.
Building functional strength of our hips is one of the most important things we need to do to be sure we avoid pain and can live out lives without limitations. Training the glutes does not need to be overly complicated. You do not need hundreds of different exercises to strengthen your hips effectively. Variations and progressions of simple movement patterns are all you need to guarantee you engage and strengthen your glutes to eliminate back pain and keep up your active lifestyle. Bridging, lifting, lunging, and squatting are categories of exercises that SAFELY strengthen your hips and can easily be progressed and regressed to fit your current ability level.
Annoying, nagging pain keeping you from enjoying your favorite activities? We can guarantee that you need to get stronger. In this article we discuss the benefits of adding a movement and strength program to your current healthcare routine that will help you stay active, strong, and doing what you love.
Establishing proper movement patterns is the key to overcoming chronic pain.The breath is a foundational movement pattern that occurs over 20,000 times a day. Today we discuss how our breath can contribute to neck and back pain and what we can do to prevent it.
Hang around us long enough and you’ll hear us blab on and on about the importance of improving movement and strength. But simply asking someone to ‘improve their movement’ isn’t very helpful. There is no cookie cutter approach to improving movement because every hobby and activity has it’s own requirements. How do we know where do we start? Movement is built on basic, fundamental principles. Developing an understanding and ability to perform, strengthen and master the following five movements create results that carry over into any activity you choose to perform:
Tight hips causing pain or limiting your runs? Try this hip mobility routine to run with less pain and improved 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.