Sports Medicine Solutions

Sports Medicine Solutions We’re here to ensure you perform at your best as safely as possible. One stop for technique, training, and injury prevention.

09/04/2026

One of my favorite neck stretches is this seated version where I can anchor my shoulder by grabbing the surface.

There are 4 distinct stops during this, however, the angles may vary based on where you feel most of the stretch.

For this, after you anchor your hand, you’re going to lean away from the side that you’re trying to stretch. Step two is going to be nodding forward while maintaining that lean. Next, we are going to either rotate and look up the ceiling or down into our armpit.

Where are you stop and how long you hold is gonna be totally up to you and what you feel the most. If you feel it on top to the most, then hang out there for a bit. If you feel it on steps 2 and 3 then I would spend time at both of them. The cumulative time that I would spend doing this stretch is two sets of 30 to 60 seconds depending on how many positions you are stopping in.

As always, stretching should never hurt and it should provide relief. If you are having trouble with your neck or any other area, please reach out!

08/23/2026

Imaging can really give peace of mind to an individual with pain. It allows for us to point at a structure and say this needs to heal before we are pain-free. The tough part is just because that structure might look different. Doesn’t mean it’s necessarily driving the pain.

In MRI studies of the low back, up to 50% of 30+ year-old individuals present with structural change, but do not have back pain.

An image should only be done to confirm clinical impressions not be done, blindly, looking for things. A good evaluation with range of motion, strength, and special test should drive imaging decisions.

If you are looking for the next step in injury recovery, please reach out!

Shout out to our athlete Jason! He crushed this past weekend America's Strongest Master ! In only his second strongm...
08/21/2026

Shout out to our athlete Jason! He crushed this past weekend America's Strongest Master ! In only his second strongman show EVER he learned some hard fought lessons for 3rd! Next up is the Arnold’s! Can’t wait to see how the next show goes!

Super proud of his prep, mindset and how he handled adversity!

This past weekend was great! America's Strongest Master was a surprising and awesome time! I was able to earn 4th aga...
08/17/2026

This past weekend was great! America's Strongest Master was a surprising and awesome time! I was able to earn 4th agains some monsters! I also got an invite to the Arnold Masters Strongman Championship.

-Barbell/Axle Medley - 28.44sec. 235✅/255✅/275✅/300❌
-Hummer Tire Deadlift 625lbs - 23 reps in 60sec. Tied for🥇
-275 Sandstone / 300 sandbag / 825lbs medley - 42.2sec
-800lbs Yoke 40ft down/back 23.8
-Sandstone loading - 250/275/300/325

I was able to compete along side some friends too! Carie B Satterwhite had a hard fought battle to come in 2nd. And Jason O'Kelley over came some challenges to earn 3rd. Both now also have an invite to the Arnold’s! Thank you to Matt Powell for supporting all of us and keeping us on task!

Thank you Hanna “BIG HAN” Coldiron White - Pro StrongWoman and Strongman Corporation for putting on a heck of a show!!

Lastly, thank you to Che Gothard for supporting me and encouraging me!

08/06/2026

Initial management of an ankle sprain can be confusing. There’s a ton of conflicting information out there. Here is a down and dirty safe way to start the healing process.

To ice or not to ice… That is always the question. Personally, I don’t mind ice for pain, but it will not help get rid of swelling and doesn’t do much to prevent swelling. I would prefer elevation and motion for both of those. If you are going to ice for pain stick to 20 minutes on, 60 minutes off. DO NOT ICE JUST TO ICE.

As you are starting to move the ankle, loaded or unloaded, make sure that you respect pain. If the body gives you pain, you know you’re at your threshold for an acute injury.

1-ABC: doing ABCs with your foot as if your big toe is a pencil will help to promote motion, swelling, reduction, and muscle activation. All of this is key to progression. Don’t work into painful range of motion, and you can almost not overdo these as long as there’s no increase in pain. Goal is to start with half the alphabet two times daily and increase from there.

2- banded work. We should hit all main directions at the ankle can move. With a load have enough to provide feedback, but not create pain outright. Starting with 3 sets of a smaller rep range and then progressing the rep count is a safer way to promote healing than to pile on resistance. Start with doing this one time daily and progress to 2 to 3 times if tolerated well.

3- balance: not all ankle sprains will allow for you to put full weight-bearing on them immediately. This is where weight shift come in handy. You start by resting on your side and gradually shift weight to your injured side until the pain increases. Then you shift back to your good side. This will start to introduce force through the joint and nervous system, allowing for stability work as well as turning down the body’s sensitivity to pain.

4- I didn’t mention calf raises or pushing down on the gas pedal because that is a longer conversation based on pain level and strength available. I will post a video more about that soon. Essentially, if you can’t do a single leg calf raise then do pumps with a band until you feel safe.

Shoot us a DM if we

08/02/2026

Planning meals should be like planning your workouts, your schedule, and your vacations. Intentionally setting things ahead of time makes sticking to the plan SO MUCH EASIER!!

Also- here is a shameless plug for Hybrid & Endurance Nutrition for Firefighters, LEOs, & Military who helped me set up the nutrition goals to hit!

I typically eat 4 meals a day and make 3 of them as part of meal prep with the last meal of the day being dinner at home.

Here is what I do today to help stick to my nutrition goals:

- I make 4weeks worth of meat and 2 weeks worth of sides
- I package 1 week of meals for the fridge
- I package 1 week of meals for the freezer
- I package 4 gallon freezer bags of meat, 2 chicken and 2 beef
- I package 10 overnight oats dry ingredients
- week 3/4 of the month then just requires defrosting and packaging sides

Meal 1- taco seasoned ground beef, baked potato, black beans and salsa
Meal 2- grilled chicken, rice, frozen veggies
Meal 3- oats, chia seeds, Greek yogurt, protein shake

Total macros for these 3 meals: 1940cal, 208g P, 219g C, 24g F

Taking a little extra time to plan makes ex*****on so much easier. I go a little overboard with this prep but it works for me. Find the groove that works best for you!

Reach out if we can help you set up a plan for injury or training!!

07/28/2026

Understanding an injury and what to expect are two of the biggest things that can help lead to successful treatments. Once you can conceptualize the injury and way forward, it makes it that much easier to stick to the plan.

Often times just understanding why you’re doing something makes it that much easier to do. While it isn’t always as easy as A+ B = C, there should be a logical series of connections between the injury, the treatment plan, and the rehab outlook.

When you are in the middle of an appointment, sometimes it’s hard to ask all your questions, or even think about what questions to ask. If you’re going back for a follow, write down the questions that you have. Clinician should be able to either answer your questions, explain the situation, or take a beat to find the answer to your question.

I don’t encourage shopping for a clinician that gives you the answer you want however, if you aren’t getting the answers that you need then it’s not a bad thing to get a second opinion. You should feel comfortable in the treatment plan in relationship with your clinician.

if there’s anyway that we can help you get better and answer your questions please shoot a DM!

07/24/2026

There are many tools that we use to help you. This is true of injury but also of recovery. All of our interventions cater to what you need and how you respond to them.

Cupping, scrapping, needling and hands on care can be very powerful. Our goal is to design a treatment plan that matches your goals and specific restrictions.

Over the next few weeks I look forward to sharing more about how these treatment works, what to expect for the outcome, and how the home treatment plan supports your progression.

Shoot us a DM if we can help you perform better!

07/19/2026

Thanks for the shout out Red Clay Strength Co!!

07/18/2026

Recovery is such a key component to performance. Why go at alone?

One service we can provide is helping to streamline and maximize your recovery. Sleep, nutrition, mobility, and load control are key. But what do you do to specifically target your cranky spots to get back up to full power?

We offer several tools to help you in clinic, but even more importantly, we give you strategies to make the most of the time in between appointments

In clinic, we can attack problem areas with cupping, scraping, and/or dry needling. Each of them have their place and benefits. The most important soft tissue tool is the one you respond to.

After treating now, we turn to structuring your home plan to fit your lifestyle, training and goals. Our goal isn’t to give you all the rehab, but to give you targeted interventions that respect your time, but still push you forward!

Shoot us a DM if we can help you reach your goal!

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