Knee pain. Numb hands. An achy back. Saddle discomfort. Or maybe you just can't seem to get comfortable on your bike. When something isn't feeling right while riding, it can be hard to know where to start: Do you need a bike fit, a physical therapy assessment, or both? That's exactly why Jeff at Velo Valets and I created our “Do I Need a Bike Fit, a PT Assessment, or Both?” guide. You can use the guide for a quick answer, but let's dig a little deeper into what we're actually

I've been a physical therapist for over seven years now. A lot has changed... including my hair color lol But one of the best parts about staying in this profession is realizing how much there still is to learn. The research evolves. My experiences with patients grow. And if I'm doing my job well, my practice should continue evolving too. Here are six things I've changed my mind about since graduating PT school. 1. I'm not afraid to tell someone "no." Early in my career, I wa

When most people think about physical therapy, they think about exercises. Strengthening. Stretching. Mobility work. Balance drills. Gradually getting back to running, cycling, or lifting. And while all of those things are important, I've come to believe that recovery is about more than healing muscles, tendons, bones, and joints. After working with endurance athletes for years—and going through my own injuries along the way—I've realized that some of the hardest parts of rec

When people think about injuries in runners or cyclists, they usually think about the physical side of it — stress fractures, tendon pain, muscle strains, surgeries, rehab plans, loss of fitness. But one thing I’ve noticed both personally and professionally is that injuries often bring up a lot of other struggles too. Things that don’t show up on an MRI or during a strength test, but still affect recovery and overall health in a very real way. For me, a lot of those issues st

(Part 2: Your Roadmap Back to Running) If you read Part 1: How to Know If You Have a Stress Fracture , you already know what to look for—the subtle early signs, the difference between general soreness and something more concerning, and when to get it checked out. Now let’s talk about what happens next. Because getting diagnosed with a stress fracture can feel overwhelming… but having a clear plan makes all the difference. First: Understanding Your MRI (Stress Fracture Grading

If you’re a runner ramping your mileage back up after a lower-volume winter, this is prime time for bone stress injuries to sneak in. Every year around this time, I start seeing more athletes with that same concern: “Is this just shin splints… or something worse?” Let’s break down how to tell. What Is a Stress Fracture (and Why Do Runners Get Them)? A stress fracture is part of a spectrum called a bone stress injury (BSI) . It happens when your bone can’t keep up with the re

If you’re a cyclist, chances are you’ve felt it: Tight neck Stiff upper back Hips that feel like they forgot how to extend You finish a long ride, stand up, and suddenly feel like you aged 30 years. Let’s talk about why that happens—and more importantly, what you can actually do about it. The Position Problem Cycling is a very position-specific sport . You spend hours: Flexed through your low back and thoracic spine Flexed at your hips Extended through your neck (Keep your e

If you’re a runner or cyclist, your feet matter more than you think. They absorb load. They transfer force. They help you produce power. They adapt to terrain, shoes, pedals, and pace. And yet, most endurance athletes don’t think about their feet until something starts to hurt. Let’s talk about what actually keeps your feet healthy — and what doesn’t. Why Foot Health Matters for Endurance Athletes For runners, your feet absorb thousands of impacts per run. For cyclists, you m

Blood lactate testing has become more common in endurance sports, but it’s still often misunderstood. For many athletes, lactate is associated with burning legs or fatigue. In reality, lactate is not the problem—it’s a powerful marker that tells us how your body is producing and using energy at different exercise intensities. When used correctly, blood lactate testing helps take the guesswork out of training and pacing by showing exactly how your body responds as intensity

The start of a new year always brings a little extra motivation, but instead of big, flashy resolutions, my focus this year is simple: do things with more intention . Last year taught me a lot—not just about training and racing, but about how I want this whole process to feel. I was reminded how powerful community is, how important it is to truly respect easy days, and how much calmer (and more effective) training becomes when you trust the plan—even when injuries or setbacks

In my last blog, I shared the ups and downs of training during the final stretch before my first marathon—lowering mileage, navigating shin pain fears, and adjusting expectations. Now that race day has come and gone, I wanted to reflect on how I approached the final weeks, how the race unfolded, and what I’m taking with me moving forward. The Final Weeks Before the Marathon Leading into race day, my main goal was to arrive healthy and fresh. Two weeks out, I cut my mileage by

First Marathon Count Down... One Month Left! Coming back from shin splints the RIGHT way.

What I’ve Learned So Far: 5 Weeks Into Marathon Training I’m five weeks into training for my first marathon —the Jacksonville Marathon on...

As a runner, few things are more frustrating than that nagging stiffness in the back of your ankle that shows up during or after a run....

As a runner, you’re not lifting weights to win a bodybuilding competition—you’re lifting to run faster, longer, and without injury. So...

If you’ve ever found yourself hitting a mental wall halfway through a long ride or on the last few miles of a run, you're not alone—and...

If you're here, you're probably trying to decide if Endurance Ally PT is the right fit—or if you should just go to a standard physical...

If you clicked on this, chances are you’ve been dealing with some kind of discomfort—maybe it’s your knee, your Achilles, your hip—that...

As a runner, there’s nothing more frustrating than being sidelined by nagging injuries. Two of the most common culprits? Runner’s knee...

As a triathlete or avid cyclist, you put in countless hours on the bike, pushing your limits and chasing your goals. But all that time in...