Blog
Articles on recovery and performance.
Injury recovery, training, and staying active in Seattle.
How Forefront Physical Therapy Gives Back to Seattle’s Active Community
At Forefront Physical Therapy, our mission extends beyond the walls of our Seattle clinic. We believe physical therapy in Seattle should improve not only individual lives but also the health and vitality of the community as a whole.
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Meet Dr. Dan Benson, DPT: Seattle’s Trusted Movement Specialist at Forefront Physical Therapy
Behind every great clinic stands a leader whose vision shapes patient care. At Forefront Physical Therapy in Seattle, that leader is Dr. Dan Benson, DPT, FAFS, GPS, CAFS, 3D MAPS, FRC.
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How Our 5-Star Facebook Reviews Reflect Exceptional Physical Therapy in Seattle
When people search for a physical therapy clinic, they often check social media first. At Forefront Physical Therapy, our 5-star Facebook rating is a public record of the consistent outcomes and customer service we deliver to Seattle residents every day.
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200+ 5-Star Reviews: The Proof Behind Forefront Physical Therapy’s Reputation in Seattle
When choosing a physical therapy clinic in Seattle, numbers matter, but only if they’re backed by results. At Forefront Physical Therapy, our 200+ five-star reviews on Google and Facebook are more than digital stars.
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Why Our 5-Star Google Rating Makes Forefront Physical Therapy a Top Choice in Seattle
When you’re looking for physical therapy in Seattle, online reviews are one of the most reliable ways to gauge quality. At Forefront Physical Therapy, our consistent 5-star Google rating isn’t a marketing claim; it’s a reflection of the care and outcomes our patients experience.
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Why Back Surgery Should Be Avoided
Back pain is one of the most common reasons people seek medical help, and when it gets bad enough, the idea of surgery often comes up.
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Get Rid of Knee Pain with Forward Lunges By Getting Your Glutes to Help!
Your knee pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for knee pain while running: limited glute activation.
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Rotator Cuff Strengthening: Build Resilience, Avoid Injury, and Move Better
Whether you're an athlete, weekend warrior, or someone just trying to lift your arm without pain, your rotator cuff plays a bigger role than you think. This small group of muscles and tendons keeps your shoulder joint stable, strong, and mobile.
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TMJ Exercises That Actually Help
If you've ever caught yourself rubbing your jaw, stretching your neck, or noticing a weird click when you chew, you’re not alone. TMJ dysfunction (also called TMD) affects millions of people, yet it's wildly misunderstood and often ignored until the pain gets unbearable.
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What Is Tennis Elbow? Causes, Symptoms, and How to Treat It
Ever feel a sharp or burning pain around your outer elbow, especially when lifting, gripping, or even shaking hands? You might be dealing with tennis elbow, even if you’ve never picked up a racket in your life.
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How to Sleep with Lower Back Pain
If you’ve ever tossed and turned all night trying to get comfortable, or woke up feeling worse than when you went to bed, you know the frustration of dealing with lower back pain while sleeping.
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Should You Use a Massage Gun Before Running?
Let’s be honest: warming up often feels like the homework of running. But what if a massage gun could help you feel more mobile, reduce injury risk, and improve your run in just a few minutes?
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Physical Therapy Exercises for Shoulder Pain: What Actually Works?
Shoulder pain has a sneaky way of interrupting your day. Whether it's that sharp twinge when reaching for something on the top shelf or the dull ache that settles in after a long day at your desk, it can seriously slow you down.
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Scraping vs Cupping: Which Recovery Technique is Right for You?
If you’ve ever dealt with nagging tension, muscle knots, or stubborn stiffness, chances are you’ve looked into scraping or cupping. These aren’t just wellness buzzwords: they're legitimate recovery tools used by athletes, physical therapists, and bodywork specialists to relieve pain, improve mobility, and speed up healing.
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Frozen Shoulder Exercises to Regain Mobility and Reduce Pain
If you've ever reached for a jacket and felt a deep, grinding ache in your shoulder, or worse, realized your range of motion has practically disappeared, you might be dealing with frozen shoulder.
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Can Shoulder Pain Cause Headaches? Here’s What You Need to Know
Let’s be real: headaches are already annoying on their own. Add shoulder pain to the mix and it’s a double whammy.
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Pain on Left Side of Body: What’s Going On?
Ever woke up to a nagging ache or sudden pain on the left side of your body and thought, “What’s that about?” You’re not alone.
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Knee Pain Causes
Knee pain can sneak up on anyone, whether you’re jogging, gardening, or just getting up from the couch. It’s something we don’t think about until it slows us down.
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What Is a Bear Hold?
At first glance, the bear hold looks simple, just hover your knees and hold. But behind this seemingly basic position is a powerhouse move that challenges your entire kinetic chain.
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TMJ Ear Pain Relief Exercises
Ever felt that nagging ear pain near your jaw that just won’t quit? You’re not alone. TMJ (temporomandibular joint) discomfort often masquerades as earache, making it hard to pinpoint the cause.
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Rotator Cuff Strengthening
Feel like your shoulder just isn’t what it used to be? Maybe you’re dealing with nagging pain when reaching overhead or tossing a ball.
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Can Tight Calves Cause Back Pain?
If your back hurts and you're stretching, massaging, or cracking it with no lasting relief, you might be looking in the wrong place. Hear us out, your tight calves might be to blame.
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Is Tennis Bad for Your Knees?
Tennis is fast-paced, high-energy, and one of the best lifelong sports you can play. But if you've ever walked off the court with aching knees, you might be wondering: Is tennis actually bad for your knees?
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The Dangers of Cupping Therapy
Cupping therapy has gone from ancient tradition to Instagram trend. You've probably seen those dark purple circles on athletes, influencers, or maybe your neighbor who “swears by it” for back pain.
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What is Crocodile Breathing?
If you've been stretching, foam rolling, and strengthening but your posture still isn't right or your low back still hurts, there's a good chance you're missing one major thing: how you breathe.
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What Is RPE? Why It Matters
If you've ever heard someone say, “That set was a solid 7 out of 10,” and had no idea what they meant, don't worry, you're not alone. That little number? That's RPE.
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What Is Thoracic Mobility?
Let's be honest, no one really thinks about their thoracic spine. We stretch our hamstrings, rub our shoulders, maybe even crack our lower backs. But the mid-back? It barely gets a second thought.
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Shoulder Care for Pitchers
If you're a pitcher, your shoulder isn't just part of your game, it is your game. Whether you're throwing heat or working through practice reps, your shoulder takes a serious beating every time you step on the mound.
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Guide to Manual Therapy Techniques
When most people hear “manual therapy,” they usually think of massage. And while massage is one form of it, manual therapy is a lot more than just loosening tight muscles.
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Does Twisting Hurt Your Knee? We've Got A Fix For That
Your knee pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for knee pain when twisting: uncontrolled foot pronation.
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How to Relieve Hip Pain While Sleeping
There's nothing more frustrating than finally crawling into bed, only to be greeted by that familiar ache in your hip. You toss and turn, switch sides, add pillows, or lie flat hoping something clicks.
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Are Neck Circles Bad for You?
Ever rolled your neck in a circle and wondered, “Is this actually helping, or making things worse?” You're not alone.
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Forearm Muscle Strain?
You don't really think about your forearm, until every little movement starts to hurt. Typing, holding a water bottle, lifting at the gym, or just reaching for something can turn into a frustrating reminder that something's not right.
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What Is the Anterior Chain?
You've probably heard the phrase “train your posterior chain,” but let's not forget about the muscles you see in the mirror, your anterior chain.
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Forearm Muscle Strain Physical Therapy: How to Fix It Fast
Whether you're someone who types all day, lifts weights, or just twisted your arm the wrong way last weekend, forearm pain can sneak up and mess with your daily life. It's not just athletes or gym rats: it happens to anyone.
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What Is Joint Manipulation? How It Works to Relieve Pain and Restore Mobility
Are you tired of constant joint pain and limited movement? This post on joint manipulation explains how specific techniques can reduce discomfort and improve mobility.
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What Is Sports Rehabilitation? How It Helps Athletes Recover Faster
Are you tired of long recovery times and ongoing pain after sports injuries? Sports rehabilitation offers clear steps to regain strength and move freely again.
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What Is Vestibular Therapy? How It Helps With Dizziness and Balance Issues
Do you struggle with episodes of dizziness or balance challenges? Vestibular therapy offers practical approaches to reduce these unsettling symptoms.
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Key Factors in Selecting Orthotics for Sports and Activities
Are you tired of experiencing discomfort during your favorite sports? This post covers how to identify different orthotics, assess your foot type, and meet activity-specific needs to boost performance and reduce pain.
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Knee Arthritis and the Dangers of a Sedentary Lifestyle
Are you experiencing knee pain after long days of sitting? This article explains the connection between prolonged sitting and knee arthritis, and how long periods of inactivity can affect your joints.
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Returning to Race Training After an Injury: A Step-by-Step Plan
Have you recently faced an injury that has thrown your race training off track? Many athletes encounter setbacks, often leading to frustration and uncertainty about how to safely return to their routine.
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Neck Pain in Weightlifters: Common Causes and Physical Therapy Fixes
Are you struggling with neck pain from weightlifting? This issue affects many lifters, leading to discomfort and potential injury.
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Hamstring Injuries in Runners: Causes and Rehabilitation
Hamstring injuries are a common concern for runners, with strains frequently sidelining athletes at all levels. According to the Mayo Clinic, these injuries can lead to significant setbacks if not properly addressed.
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How Proper Desk Setup Reduces Wrist Pain for Office Workers
Wrist pain is a common issue for many individuals who spend long hours at a computer, often resulting from poor desk setup.
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Knee Pain in Runners: Prevention and Recovery Tips
Knee pain in runners is a common issue that can halt your progress and enjoyment of the sport. Whether you're dealing with irritation, strain, or injuries, understanding effective prevention strategies and recovery techniques is essential.
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Constructive Rest Position for Pain: Benefits and Steps
The Constructive Rest Position (CRP) is a simple yet powerful tool for relieving pain, reducing tension, and promoting alignment in the body.
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PSOAS Muscle Tightness: Signs, Causes, and How to Relieve It
At Forefront Physical Therapy, located in the heart of Seattle, we understand the importance of maintaining a healthy and functional body. One common issue we frequently address is psoas muscle tightness.
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What is the Constructive Rest Position and Why It Matters for Relaxation?
The Constructive Rest Position (CRP) is a simple yet highly effective posture designed to promote relaxation, release muscle tension, and realign the body.
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Best Exercises to Strengthen and Stretch Your PSOAS Muscle
At Forefront Physical Therapy, a premier physical therapy clinic in Seattle, we understand the importance of maintaining a healthy and functional psoas muscle.
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Knee Rehab Exercises You Can Do at Home Without Equipment
Recovering from a knee injury or surgery doesn't always require fancy gym equipment or access to specialized facilities. Some of the most effective knee rehab exercises can be performed right at home with no equipment.
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PT vs. Physiotherapist: What's the Difference?
When seeking care for musculoskeletal issues, injury recovery, or chronic pain, you might come across the terms PT and physiotherapist. These terms are often used interchangeably, leading to confusion about whether they refer to the same profession or different specialties.
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10 Best Knee Rehab Exercises to Recover Strength and Mobility
Recovering from a knee injury, knee replacement or surgery can be a challenging journey, but the right exercises can make all the difference in regaining strength, mobility, and confidence.
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Eliminate Hip Pain & Impingement With Deep Squats
Your hip pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for hip pain during deep squats: tight hip flexors.
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Foam Rolling & Trigger Point Release To Eliminate Plantar Fasciitis
Your plantar fascia pain should not stop you from doing exercises you enjoy! The video above addresses one specific potential cause for plantar fasciitis: soft tissue issues in the calf and shin.
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Eliminate Knee Pain When Climbing Stairs with This Glute Optimized Trick
Your knee pain should not stop you from doing exercises you enjoy! The video above addresses one specific potential cause for knee pain when going up stairs: excessive quad loading.
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Turn Your Head Without Pain
It shouldn't hurt to turn your head when you wake up in the morning. Get your neck moving better so you can get back to the activities you enjoy!
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Achilles Pain with Running? Try This Hamstring Stretch to Get Better!
Your low back pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for Achilles pain while running: tight hamstrings.
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Achilles Pain with Running? Try This Fascia Release Strategy to Get Better!
Your low back pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for Achilles pain while running: fascia tightness at the Achilles.
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Does Your Knee Hurt While Weeding? Try Fixing Your Ankle Mobility
Your knee pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for knee pain while weeding: limited ankle mobility.
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Get Rid Of Ankle Pain With Squats
Your ankle pain should not stop you from doing exercises you enjoy! The video above addresses one specific potential cause for ankle pain with squats: improper gliding of the talus bone within the ankle joint.
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Fix Your Back Squat Symmetry to Eliminate Pain in the Front of Your Hip
Your hip pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for hip pain while back squatting: asymmetric loading.
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Do You Have SI Joint Pain When Walking? Fix Your Foot's Supination
Your SI Joint should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for SI Joint pain while walking: limited foot supination.
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Make Your Hip Feel Better When Running By Strengthening Your Glutes
Your hip pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for hip pain while running: weak glutes.
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Get Rid of Low Back Pain While Walking with A Simple Hip Stretch
Your low back pain should not stop you from doing activities you enjoy! The video above addresses one specific potential cause for low back pain while walking: tight hip flexors.
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Make Your Knee Feel Better When Climbing Stairs with This Glute Stretch
Your knee pain should not stop you from doing exercises you enjoy! The video above addresses one specific potential cause for knee pain when going up stairs: limited glute stretching.
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Use This Balance Drill to Get Rid of Pain & Regain Mobility After An Ankle Sprain
Your ankle pain should not stop you from doing exercises you enjoy! The video above addresses one specific potential cause for a common, lateral ankle sprain: a loss of foot pronation.
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Fix Your Ankle Sprain Quickly with This Move
Your ankle pain should not stop you from doing exercises you enjoy! The video above addresses one specific cause of pain from a lateral ankle sprain: an anteriorly shifted lateral malleolus.
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Get Rid of Ankle Pain When Going Down Stairs
Your ankle pain should not stop you from doing exercises you enjoy! The video above addresses one specific potential cause for ankle pain when going down stairs: uncontrolled ankle dorsiflexion.
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Here's How to Get Rid of Wrist Pain with Push Ups & Handstands
Your wrist pain should not stop you from doing exercises you enjoy! The video above addresses one specific potential cause for wrist pain with push ups and handstands: improper gliding of the bones (carpal bones) within the wrist joint.
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LEARN HOW YOUR FEET CAN PREVENT ACL TEARS
Anterior cruciate ligament (ACL) injuries are a major frustration for athletes. Especially frustrating is that 70-84% of all ACL injuries are non-contact.
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PERFECT YOUR STANDING BOW WHILE PROTECTING YOUR HAMSTRINGS
In the past year, I have worked with several individuals who hurt their hamstring while performing standing bow. There is nothing wrong with this yoga pose, in fact, the standing bow is incredibly beneficial to your balance system, core strength, hip flexibility, and spinal mobility.
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NEED TO GET YOUR BODY MOVING & FEELING BETTER? FOREFRONT'S NEW PHYSICAL THERAPIST WILL HELP!
With a strong background in athletics and human movement, and with the biggest caring heart you'll find, Dr. Manny will help guide you back to healthy, pain free living in the most challenging yet thoughtful way possible.
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HOW TO CRUSH THE COLUMBIA TOWER STAIRCLIMB - STAIRWELL TRAINING & STRATEGIES (PART III)
If you successfully worked on the mobility and stability training drills as well as the functional stair drills from the first two blog posts, then you are ready to fine tune your training.
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HOW TO CRUSH THE COLUMBIA TOWER STAIR CLIMB: FUNCTIONAL STAIR DRILLS (PART II)
Now, it's time to play on the stairs! But be careful! After you master your foundational stair exercises from the Part I blog post, you will be ready to slowly start incorporating some of the stair drills included in the videos below.
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HOW TO CRUSH THE COLUMBIA TOWER STAIR CLIMB - MOBILITY & STABILITY TRAINING (PART I)
I cannot believe Mo convinced me, and many other members of the Seattle Green Lake Running Group (SGLRG) Stair Crushers, to sign up for another stair climb at the Columbia Tower.
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SIX WAYS TO IMPROVE YOUR RUNNING PERFORMANCE THIS OFFSEASON - PART V: RUNNING RELATED AGILITY
On the macroscopic level, running is predominantly a one-dimensional exercise. When looking at each joint, however, you will find three dimensional movement.
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SIX WAYS TO IMPROVE YOUR RUNNING PERFORMANCE THIS OFFSEASON - PART IV: RUNNING BIOMECHANICS
It is no secret that distance running places a significant demand on the body's musculoskeletal system. The cyclic impact (ground reaction) forces inherent to running continuously load the lower extremity and spine with every step.
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SIX WAYS TO IMPROVE YOUR RUNNING PERFORMANCE THIS OFFSEASON - PART III: ANTERIOR CHAIN AND CHEST MOBILITY
Like the posterior chain, muscles of the anterior chain (Hip Flexors, Quadriceps, Abdominals, and Pectorals) may have limited flexibility due to a multitude of causes.
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SIX WAYS TO IMPROVE YOUR RUNNING PERFORMANCE THIS OFFSEASON - PART II: POSTERIOR CHAIN MOBILITY
Now that we have covered how to improve foot and ankle mobility in our last blog post, our next task will be to improve mobility through the posterior chain!
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SIX WAYS TO IMPROVE YOUR RUNNING PERFORMANCE THIS OFFSEASON - PART I: FOOT AND ANKLE MOBILITY
Maintaining functional mobility of the foot and ankle is extremely important for runners of all skill levels.
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SIX WAYS TO IMPROVE YOUR RUNNING PERFORMANCE THIS OFFSEASON - INTRODUCTION
As temperatures cool and leaves begin to change color, runners tend to find themselves entering their offseason.
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IT BAND SYNDROME – WHAT IS IT AND CAN I TREAT IT MYSELF?
Iliotibial Band Syndrome (ITBS) is a common ailment for many recreational and professional runners. It has an easily recognizable pain pattern that begins at the crest of the hip and descends to the outside of the knee.
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WINTER SLOPE CRUSHERS - PREVENTING INJURIES IN SKIING & SNOWBOARDING SPORTS
Save yourself from a short winter sports season! Checkout the article below for tips and exercises to prepare your body for the upcoming winter activities!
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THE TERRIBLE TALE OF DEAD BUTT SYNDROME - WEAK GLUTES & WHAT TO DO ABOUT THEM
Dead Butt Syndrome is a general term for when the glutes become deactivated and non-functional. There are no scholarly articles describing Dead Butt Syndrome and its causes, but it is well-known in the healthcare community, and is believed to be pervasive.
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RUNNERS' LONGEVITY RECIPE - HOW TO BE A HEALTHY & HAPPY RUNNER FOR LIFE!
Yesterday was a privilege for me to speak at the Ballard Homestead to the Green Lake Running Group members about how to become a lifelong runner. Posted below are the slides from my talk as well as videos of the Monday Night Track Workout warm up and the functional running stretches and strengthening exercises that were demonstrated at my presentation.
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ILIOCAPSULARIS: A LITTLE KNOWN MUSCLE & HIP DYSPLASIA
This muscle could be considered a part of the hip flexors but it is mostly dormant in normal functioning hips. In dysfunctional hips, such as hips with dysplasia, labral tear or femoral acetabular impingement, the iliocapsularis is hyper-active.
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ANKLE SPRAINS - A MISSED CAUSE OF LOW BACK PAIN
Ankle sprains often result in a loss of foot pronation which in turn disrupts the hip biomechanics necessary for the loading and unloading phases of activities like walking. Because of the disruption of hip biomechanics, the low back must compensate for a loss of normal shock absorption at the hip and a common side-effect is low back pain.
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FROM THE SIDELINES: HEALTHY SOCCER FEET - FOREFRONT PHYSICAL THERAPY QUOTED ON PARENTMAP.COM
Score this as one of my uncomfortable parenting moments. My 12-year-old son's soccer team was playing in a tournament over the winter. The Spanaway turf was a hard, frozen tundra that morning and my son was going into this game with some foot and knee pains.
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SITTING & REDUCING ITS NEGATIVE HEALTH EFFECTS
Almost monthly, some form of media brings to light the ill effects of sitting. Those effects may actually seem counterintuitive: instead of feeling well rested and energetic, we are more likely to feel tired and achy. Countless studies prove that sitting shortens our lifespans as a result of increased cardiovascular disease and general musculoskeletal deterioration.
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SEATTLE GREEN LAKE TRACK WORKOUT WARM UP EXPLAINED: PART 2 – LUNGES WITH 3D ARM REACHES
As explained in Part 1, the track workout warm up starts with an easy 2 lap jog followed by running modification drills. Immediately following those drills are a series of lunges that are modified by changing where the arms reach during each lunge.
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SEATTLE GREEN LAKE TRACK WORKOUT WARM UP EXPLAINED: PART 1 – RUNNING DRILLS
This will be a 2 part series designed to explain the "why" behind the different exercises I guide the Green Lake track workout group through every Monday evening.
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NIKE GOLF 360 FUNCTIONAL PERFORMANCE SYSTEM
Golf is a fantastic game that brings with it friendships, laughs, beautiful scenery and, sadly, great frustration. Usually this frustration is a result of knowing you can hit a solid shot, but finding it harder to do so the harder you try.
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SIX WAYS TO IMPROVE YOUR RUNNING PERFORMANCE THIS OFFSEASON - PART VI: RUNNING RELATED STRENGTH TRAINING
You may be intimately familiar with every tree root and concrete bump as you make your way around the 3-mile Green Lake loop, but are you familiar with 3-dimensional split squats? Or a single leg Romanian Deadlift? How about multi-angle pistol squats?
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AN INTRODUCTION TO A NEW KIND OF PHYSICAL THERAPY
Welcome to Forefront Physical Therapy! I'm excited to become a part of the Seattle community and look forward to having the opportunity to work with and learn from all of you.
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- 206-279-2870
- Fax: 206-279-2872
- hello@forefrontpllc.com
- Mon - Fri: 07:00 am - 06:00 pm