Training Insights &
Recovery Intel.
Evidence-based articles on pain science, training through injury, and performance recovery — written by a clinician who lives the lifestyle.
Neck Pain Radiating Into Your Head? Cervicogenic Headaches
Neck pain that spreads up into your head is often a cervicogenic headache. Here's how to tell it from a migraine, the red flags to never train through, and the PT plan that keeps you lifting.
Running With Plantar Fasciitis: The Rules I Give Runners
Can you run with plantar fasciitis? Usually, yes. Here are the 3 rules I use to decide run, modify, or stop, plus the running changes and strength work that keep runners training.
Hurt Your Back Deadlifting? Your Week-by-Week Recovery
Most deadlift back injuries improve a lot within six weeks. Here is the week-by-week timeline I use with lifters: what to train, how to bring the hinge back, and when to get it checked.
Two Weeks Out From the Des Moines Marathon: What to Do About Last-Minute Aches
You cut your mileage and something started hurting. Here is how I sort a normal taper ache from the short list I want to see before race day.
When Should an Athlete See a Physical Therapist?
Soreness or injury? Here is the 0-10 pain rule I use, the six signs it's time to see a physical therapist, and the red flags that mean see a doctor first.
Your First Visit: How I Evaluate an Athlete on Day One
Wondering what a first visit actually is? Here is the full hour, start to finish: the questions, the testing built around your sport, and the plan you walk out with.
Is It Normal for Your Lower Back to Be Sore After Deadlifts?
Sore back the morning after a heavy pull? Most of the time that is adaptation, not damage. Here are the criteria I use, and how I load the next week.
HYROX Injuries: The 5 Stations That Hurt People (and the One Thing That Hurts More)
Half of HYROX athletes report an injury in a year, and most of it is slow-building tendon pain. Here is what each station loads and how I fix it.
What Orthopedic Physical Therapy Actually Is (and When You Don't Need a Referral)
Orthopedic physical therapy is the front door for muscle, tendon, and joint problems. Here's what it covers, what the OCS credential means, and why in Iowa you can start without a referral.
Quadriceps Tendonitis: The Ache Above Your Kneecap
That ache right above your kneecap on deep squats or jump landings is usually quadriceps tendonitis, a different problem from patellar tendonitis with its own fix.
Medical Disclaimer
This content is for general education and is not medical advice. It does not replace an evaluation by a licensed clinician, and reading it does not create a patient relationship. Talk to a qualified health professional about your own symptoms before you act on anything here. If you have severe, sudden, or worsening symptoms, seek medical care right away.
Ready to Move Better?
Stop reading about recovery and start living it. Get a plan built for how you actually train.
Free Consultation