Welcome to the
SPC Blog
We share actionable advice about pain management, injury, strength training, exercise, rehab, and how to make healthcare work for you.
7 Signs Your Heel Pain Is Not Coming From Your Plantar Fascia
Seven Signs the Flexor Digitorum Brevis is causing your heel pain NOT the Plantar Fascia You wake up, swing your legs to the edge of the bed, and…hesitate. You know this is going to hurt. The good foot moves to the ground first – you learned from that mistake over a month ago. You brace and put down the other foot, the ungrateful one that will not get better despite the trip to the podiatrist, the injection, physical therapy, the shoe inserts, the ice bottle massage, and the stretching exercises. The foot touches down. It’s not so bad, you think ‘those stretches and night socks are helping!’ Then you step and the sharp pain feels as if the tissue from the back of the heel is ripping
5 Rehab Mistakes and How to Solve Them
What can you do for your pain? You have pain. You may ache from sitting for work, or walking or moving from sitting to standing. You may get headaches that creep from the back of your head to your eyes or wake up with your neck kinked and unable to move. The pain may start in the big toe or your thumb. Or for you, it may be your back, elbow, or shoulder. You struggle with activities you need to do and the pain has lasted long enough that you are looking for a solution. People have many options for rehab from physical therapy, injections, and surgery to massage therapy and chiropractic. Focusing on Treatments, instead of results (Mistake #2) We often see people
The Principle of Progression in Strength Training
Milo of Croton, a wrestling, bull-carrying, 20 pounds of meat-eating, 10 liters of wine-drinking man from Greece, is the definition of progression. Most people know the story of Milo, even if they don’t know his name. Milo carried a bull around on his shoulders. Chuze and LA Fitness were not around in ancient Greece so the Greeks created their own strength training methods. Milo intuited the importance of planned, progressive training. As a boy, he picked up a young calf and carried it around on his shoulders (because, why not?). The next day, he carried the calf again, and again the next day, and the next, and continued for FOUR years. The calf grew into a massive bull; Milo grew as well (#gainz). The daily
Deadlift Exercise
Deadlift Strength Training Basics – How to hinge Go back to strength training exercises
Dumbbell Upper Body Press
Strength Training Basics – DB Overhead Shoulder Press Go back to strength training exercises
7 Signs Your Heel Pain Is Not Coming From Your Plantar Fascia
Seven Signs the Flexor Digitorum Brevis is causing your heel pain NOT the Plantar Fascia You wake up, swing your legs to the edge of the bed, and…hesitate. You know this is going to hurt. The good foot moves to the ground first – you learned from that mistake over a month ago. You brace and put down the other foot, the ungrateful one that will not get better despite the trip to the podiatrist, the injection, physical therapy, the shoe inserts, the ice bottle massage, and the stretching exercises. The foot touches down. It’s not so bad, you think ‘those stretches and night socks are helping!’ Then you step and the sharp pain feels as if the tissue from the back of the heel is ripping
5 Rehab Mistakes and How to Solve Them
What can you do for your pain? You have pain. You may ache from sitting for work, or walking or moving from sitting to standing. You may get headaches that creep from the back of your head to your eyes or wake up with your neck kinked and unable to move. The pain may start in the big toe or your thumb. Or for you, it may be your back, elbow, or shoulder. You struggle with activities you need to do and the pain has lasted long enough that you are looking for a solution. People have many options for rehab from physical therapy, injections, and surgery to massage therapy and chiropractic. Focusing on Treatments, instead of results (Mistake #2) We often see people
The Principle of Progression in Strength Training
Milo of Croton, a wrestling, bull-carrying, 20 pounds of meat-eating, 10 liters of wine-drinking man from Greece, is the definition of progression. Most people know the story of Milo, even if they don’t know his name. Milo carried a bull around on his shoulders. Chuze and LA Fitness were not around in ancient Greece so the Greeks created their own strength training methods. Milo intuited the importance of planned, progressive training. As a boy, he picked up a young calf and carried it around on his shoulders (because, why not?). The next day, he carried the calf again, and again the next day, and the next, and continued for FOUR years. The calf grew into a massive bull; Milo grew as well (#gainz). The daily
Deadlift Exercise
Deadlift Strength Training Basics – How to hinge Go back to strength training exercises
Dumbbell Upper Body Press
Strength Training Basics – DB Overhead Shoulder Press Go back to strength training exercises
