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Body Region Support

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Body Region Support

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Injuries and Surgeries

Pain Science and Healing

Managing Pain in the Back of the Ankle

Tight Hip Flexors and How to Treat Them

Quadratus Lumborum: Stretches and Exercises to Relieve Back Pain

Hip Internal Rotation and Why It Is Important

Ankle Pain When Walking? Why it Hurts and How to Fix It

Chronic Hamstring Stiffness? Here’s What You Need to Know

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terasandona

Chronic pain coaching • Ditch the push-crash loop
Licensed DPT • Regulate first, rebuild second, then layer
👇🏻 Free nervous system workbook

I currently do not squat, lunge, or deadlift. I g

I currently do not squat, lunge, or deadlift.

I get why everyone defaults to these movements. They’re efficient, they build strength, and if your body can tolerate them, there’s nothing wrong with having them in a program.

For a long time, I assumed that if I pushed through it, my body would eventually catch up. That’s not how it works when you’re dealing with chronic pain. Pushing through leads to a setback fast.

Your back is tied directly into what your hips and legs are doing. Careful form can only take it so far out of the equation, especially when weakness is involved.

A few months ago, I was doing bodyweight versions of these same exercises at home. Every time, it aggravated my back. So I stepped back to isolated machines instead.

Here’s what made it click. I couldn’t even tolerate a leg extension machine at 30lbs. I weigh about 120. There was no version of me safely squatting my own bodyweight and that’s still true right now.

Isolated machines do exactly what they’re built for. They isolate one muscle group and take my back out of the equation so I can still train and progressively add weight at a pace that’s safe for my body.

If a compound lift keeps interfering with your back, this is where I’d start looking instead.

Send this to the friend who keeps getting told squats are non-negotiable.

It was a Sunday and I woke up feeling good, better

It was a Sunday and I woke up feeling good, better than I expected after lifting the day before. I went on a 40 minute walk, did laundry and vacuumed, and had a home leg workout planned for later.

Then around early afternoon, my energy tanked. I could still putter around the house, but the thought of starting that workout felt like more than I had left.

If you’ve had energy for everything except the one thing you planned, I know how much that one can sting.

Looking back, it was hot, I’d barely eaten, and I hadn’t slept well most of that week. Each of those can pull from the same energy you’d use to train, and that day, I had all three. What felt like a motivation problem was my body showing me what the day had already used up.

So I moved the workout to Monday instead of forcing it (and let myself have the day).

Send this to the friend who feels guilty every time a planned workout doesn’t happen.

#chronicpainlife #chronicfatiguesyndrome #lowenergy #paceyourself #functionalcapacity

Nothing about chopping vegetables is urgent and my

Nothing about chopping vegetables is urgent and my jaw was still clenched like it was.

If you just checked and your teeth were touching, you’re not doing anything wrong. When you’ve been running on alert for a while, your nervous system can start treating ordinary moments like urgent ones, and your jaw braces right along with it while you scroll, answer emails, or cook dinner.

Over time that can stack into headaches, jaw pain, and neck tension.

You don’t have to fix it the moment you catch it. Right now the goal is to notice it in the everyday moments it tends to hide, so it stops being something your body does without you knowing.

Save this and check your jaw the next time you open your inbox.

#jawclenching #jawtension #nervoussystemhealth #stressandpain #chronicpainawareness

Happy 1st anniversary to my other half 💕 Getting

Happy 1st anniversary to my other half 💕

Getting to relive the best day ever, reminiscing through these photos, and visiting our favorite place is more than I could ask for. Can’t wait for many more of these years to come ❤️

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