Couchto5KPlan 5KNovicePlan Couchto10KPlan 10KNovicePlan Kids1KFunRunPlayPlan The post 1k, 5K, and 10K Training Plans appeared first on Corvallis Sport and Spine Physical Therapy. Powered by WPeMatico

If you’re running in the Fall Festival 5k or 10k this weekend, or competing in a future race, we’d like to give you some tips on how to optimize your performance on race day! Tapering It’s important to build your base and peak training to your race distance about 2 weeks prior to your race. […]

As alluded to in the last blog post, a little bit of extra strength or mobility training outside of running itself can go a long way when it comes to running well and preventing injuries. We see a lot of runners and have compiled a helpful list of exercises that address some common impairments. Mobility […]

As Physical Therapists, we will always be treating runners with injuries during increased training periods.  As a result, we notice some common trends that tend to increase this risk.  Here’s three running tweaks that we find tend to help our runner’s decrease injuries and improve their overall performance on the roads and trails! 1. Don’t […]

Want to participate in the upcoming Fall Festival runs? Check out our training plans below! These are designed whether you’re just getting going with running or have a good base already! Check out more info on the HOTV site to register! Couchto5KPlanFallFest2019 5KNovicePlanFallFest2019 Couchto10KPlanFallFest2019 10KNovicePlanFallFest2019 Kids1KFunRunFallFest2019 Happy running! The post Corvallis Fall Festival 2019 Training […]

Where did you go to school? Pacific University for Undergrad. Long Island University for DPT What is your hometown? Hillsboro, OR Tell us about your family! Amazing parents that just recently started enjoying the retired life last year. One older sister and my crazy nephew. He is growing like a weed and smart as a […]

Where did you go to school? Oakland University in Rochester, Michigan for BSEE. Lane Community College for Physical Therapist Assistant (PTA) What is your hometown? East Detroit, Michigan Tell us about your family! I’ve been married for 24 years to Rob who is an environmental health specialist. My daughter Kristen is graduating from CHS and […]

Auto accidents happen.  We do our best to avoid them and hope it doesn’t happen to us, but sometimes that’s out of our control, unfortunately.  Whiplash is a serious injury that occurs with accidents and can result in a lot of pain.  While you can’t always avoid whiplash, you can improve your set up and […]

We spend a lot of time driving in our society, and a lot of us don’t necessarily have the best posture while we do it!  This can lead to neck, shoulder, low back pain and even headaches!  We provide you with the tips to properly set up your seat so that you can maintain better […]

Your teenage years are an excellent time to build your strength!  However, it’s also a time where you’re learning to control a growing body and mind.  Your muscles and growth plates are also still getting stronger.  This means that sometimes you need to focus on controlling your body weight first before adding too much resistance […]

A mastectomy can affect your shoulders, neck, and upper back years down the road –Physical Therapy can help avoid both the general pain and disabling shoulder pain afterwards. Physical Therapy is an important component and is often missed in the treatment of breast cancer patients. Studies have shown, even years after a mastectomy, individuals can […]

We’re all getting older and unfortunately aging does come with some challenges. These include decreased bone density and lean (muscle) mass along with an increase in body fat and a higher risk for cardiovascular disease. Some of these changes are intensified in women after menopause. Many people are also exercising or being active less often […]

Short answer – No! Now for the long answer. One quarter of women in the US have some sort of pelvic disorder including urinary incontinence. Most think it is something that is normal after having children or just part of the aging process but this simply isn’t the truth. Physical therapy and pelvic floor strengthening […]

Attention women! If you’re not thinking about your bones – you should be! After menopause, bone density decreases, leaving you with a higher risk for a fracture of your hip (femur) or even your vertebrae. We’re targeting women today because of the 10 million Americans with osteoporosis, 80% are women. There are multiple factors that […]

Tennis players experience a mix of chronic (overuse) injuries and acute injuries. The most common injuries include tennis elbow (lateral epicondylalgia), shoulder injuries, stress fractures, and sprains or strains. Most of these injuries can be prevented with appropriate strengthening, stretching, and warm up activities! If you are starting to have any kind of pain in […]

As you are gearing up for the start of track season, it is important to consider how you are going to keep yourself healthy from day one to your final meet.  50% of all youth track and field athletes experience some type of injury – make sure you aren’t one of them! The most common […]

If you have a cell phone or ever use one, pay attention! Our changing culture of constant texting and browsing on mobile devices may actually be causing you pain or headaches. Take a look at this picture – what do you look like when you’re on the phone? The next time you’re engrossed in reading an […]

Our final resolutions! This week, we’re building off our previous goals with our last three resolutions for our next 10 years!  The theme of our last three resolutions is growing ourselves to be your first and only choice for Physical Therapy and movement health and wellness. 8.  We will nurture and grow our team with […]

We’re halfway through our resolutions! This week, we’re building off our previous goals with our next three resolutions for our next 10 years!  The theme of our next three resolutions is resolving to educate and support our community! 5.  Educate our community about how to move better to help prevent injuries before they occur One […]

Last week we started off our resolution series and focused on our patient care goals.  This week, we’re building off those goals with our next two resolutions for our next 10 years!  The theme of our next two resolutions is growing our relationships with other local professionals to provide you the best care possible! 3. […]

It’s almost the New Year and you know what that means – time for resolutions! If you are making a resolution to start exercising this year, we have some information and tips to get you started.   First off, you’ve heard it all before but let’s take a minute to recall the benefits of exercise! […]

Have you noticed that as the seasons change and the cold, rainy weather returns that your knee suddenly aches a little more? Or your wrist seems to always be the most painful right before a big storm? Well you’re not alone! Many people, most with chronic pain, do experience some change in their symptoms as […]

Click here to view closeup Calling all female athletes or parents of active girls – listen up! We as physical therapists love when you are active, competitive, and driven to succeed but there is an under-recognized and under-reported phenomenon seen in active women that can cause serious health issues. I’m talking about the “Female Athlete […]

As Physical Therapists, we consider ourselves the human body movement experts. Just as a car needs to move (that’s its purpose) so do we! And just like a car needs repairs, so do we! As Doctorate level professionals of human movement, Physical Therapists are here to be your body mechanics! Just like your family has […]

In our highly competitive and driven society, many kids are now participating in one sport all year long without a break and doing it at younger and younger ages. Some parents feel that if their child doesn’t specialize early on, they have no chance at excelling in the future and hopes of a scholarship will […]

Click map for close-up The profession of physical therapy is ever evolving and changing. One of the biggest changes in the last 20 years has been the transition to the DPT or Doctorate of Physical Therapy degree. As of today, all Physical Therapy Schools are at a doctoral level (except for one). By the year […]

Click photo to enlarge Football is a high-energy sport with a lot of contact. Despite the ample padding and use of helmets, football players are still at risk for injury – especially concussion. Head trauma can occur with helmet to helmet contact or even when getting tackled to the ground. While other injuries can occur, […]

Are you a young athlete, or do you have one that’s looking to weight train. Here are five important tips to consider: Check with your physician before starting on any weight training program Begin with a supervised, no- or low-resistance exercise routine to perfect form and technique before adding too much extra weight Once form […]

High school sports are kicking into high gear and so are many other youth activities. If your child is playing football, soccer, volleyball, running cross country, or participating in any other athletic endeavor – listen up! All athletes are at risk for injury in every sport but there are things you (as an athlete or […]

Whether you are gearing up for the Albany Half Marathon or just hoping for a short jog around the track, running can often highlight a small malalignment or inefficiency in your stride or body mechanics that you may never have noticed before. These small problems can often turn into big problems – pain or injury […]

As with any activity it is important to have the right equipment and ensure that the equipment is in good working order. With running or walking your most important piece of equipment (other than strong muscles and good joint mobility) is your shoes! They can wear and break down quickly under the right circumstances. Here […]

If you are experiencing pain that limits your ability to exercise or be active, exercising in a pool (aquatic therapy) might be a great way for you to get moving without exacerbating your symptoms. Water has many therapeutic qualities that you just can’t replicate on land. Our physical therapists can help use the pool and […]

Pregnant? We’ve Got Your Back When you are pregnant, your body changes to accommodate the growing baby and you may experience discomfort in your low back, pelvis, or hips. 50-70% of women experience back pain during their pregnancy – often in the third trimester due to hormonal changes in your ligaments causing more laxity (looseness) […]

“I’ve always had this pain…it’s never going away.” Have you been diagnosed with chronic pain? You are in the company of more than 50 million people in the United States living with chronic pain. It is the number one cause of adult disability in the US.3 Does your pain cause you stress or change your […]

“But I don’t play any sports…” If you aren’t a competitive athlete, you may not think that a clinic with “Sport” in the name is the place for you. In a previous post, we defined “sport” as anything that you play in a lively and happy way. Using that definition, we truly believe that everyone […]

Summer break is here! For many of you this means you get to spend a whole lot more time with your kids for the next 3 months. As the use of electronics continues to grow in today’s society, the amount of physical activity individuals (especially kids) get during their week continues to plummet. Sitting is […]

Are you taking a trip to Disneyland? The Grand Canyon? Even if you are just trying to get your 30 minutes of walking in each day, it is important to think about your feet! Long summer days and exciting vacations often mean more time walking, standing, and exploring. The high temperatures also mean you might […]

At Corvallis Sport and Spine Physical Therapy, our name means more than it may seem at first glance. We believe that “Sport” and “Spine” are foundational to every person’s enjoyment of life and their ability to maximize their movement capabilities and overall quality of life. For us, these words extend well beyond their superficial meanings. […]