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Dr. Jason StClair | Rise PT and Performance- Owner

@drstclairdpt

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🔹 Rise PT and Performance
🔹 Physical Therapist
🔹 Board Certified Orthopedic Specialist
🔹 Manual Therapy Fellowship
📍Mt Pleasant, SC
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👋 Been a hot minute since I’ve introduced myself and appreciate these posts from others so here it is…. My name is Jason 👋 and I’m a physical therapist with a special interest in helping running athletes. I have hybrid business (in person and online) and not so ironically approach my coaching with a hybrid mindset. I personally have trained this way for years enjoying both ends of the S&C continuum. My journey here: 👉Collegiate cross country/track &field athlete which ended by choice after a tibial stress fracture 👉Diagnosed with a spondylolisthesis following a nasty snowboarding accident in my early 20s. 👉DPT, orthopedic specialist , manual therapy fellowship 👉Have taken the courses people love to talk smack about despite never being formally exposed (PRI, DNS, dry needling, manual therapy, pain science certs) I use these lenses because they are helpful. They are helpful because I put in effort finding the potential and exposing gaps. I’ve worked with runners ranging from youth, high school, collegiate, and Olympic qualifiers (middle distance and marathoners) and learned equally from ALL experiences. Many think they need to choose between strength and running goals or view strength training as a one size fits all injury proofing obligation. It’s really so much more and can have pronounced benefits to performance if programmed and executed appropriately. Me now: I’ve doubled down on helping runners live their best running life. Too often I see injured runners drastically missing the mark on bridging the gap between where they are and their goals. I get it because we are bombarded with info. Trying to make sense of it in the context of your unique situation is REALLY difficult to do. Runners NEED people who understand THEM and THEIR needs. Pretty confident I’m one of those people so here I am. My mission is to meet people where they are and show them we can filter/prioritize ALL biomotor qualities to find THE BEST starting points and path towards progress. Appreciate you being here! 🙏🙌 Oh, and if you are new here I struggle with brevity. It’s always been a thing 😂. It’s ME by @drstclairdpt
24
3 years ago
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I love seeing runners embrace strength training! Next up 👉 expanding the strength vocab and training menu. Nearly every runner I work with has a fear of plyos. And I get it. It’s usually not something they have done a lot and ‘new’ often brings feelings of fear due to the unknown. I personally use plyos as a place to explore. I don’t like rigid variations weeks upon weeks nor do I need them. I want general elastic qualities, to move in multiple directions, and at different intensities. I believe this is what all runners need and with exception of the most elite can be accomplished with tremendous flexibility. Do your speed work. But don’t forget to jump around. Disclaimer: This is not a free pass. If you have questions ask a pro. by @drstclairdpt
14
3 years ago
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🚨 Proximal hamstring tendinopathy 🚨 Proximal hamstring tendinopathy is something I have helped many runners overcome. In the initial stages of rehab they often have increased pain with loading to the hamstrings in higher angles of hip flexion. To respect current tolerance of these tissues we simply find ways to load outside those angles and gradually introduce those angles back as able. More rationale: 1️⃣ Hips remain extended throughout and knee flexion angle rather consistent too. Find a knee angle that’s well tolerated. Ideally this means no cramping and able to perform at least 8-10 per side with some left in the tank. 2️⃣ Hips in extended position and now changing knee angle dynamically through the activity. 3️⃣ can do these prone or use a prone hamstring machine if available but I find early on the band works great. Can add pauses at top of range to get more time each set. Gets 🌶️ quicker than you might imagine. The goal is to find starting points that allow TOLERABLE load. Not too much pain during and next day not “worse”. Throw a bit too much on initially simply allow things to simmer down and modify the dose or activities a bit. Not enough, add more sauce. These are simply examples. NOT a complete program. Exercise selection dose can change quite quickly when managing a tendinopathy! Which is why I always recommend being under the care of a good physio! Lots to consider if you don’t want to spin your wheels. by @drstclairdpt
14
3 years ago
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✴️Course highlight for APTA SC Annual Conference 2025✴️ Course Title: Targeted Dry Needling: Rotator Cuff and Upper Trapezius in Clinical Practice (**limited to 32 attendees) Speaker: Gretchen Seif, PT, DPT, OCS, FAAOMPT; Dana Meadows LaGana, PT, DPT, OMT-C, OCS; Jason S St Clair PT, DPT, OCS, FAAOMPT Description: This 3 ½ hour course will focus on advanced dry needling techniques specifically targeting the rotator cuff and upper trapezius muscles, two critical areas for managing myofascial pain and dysfunction in the shoulder and neck regions. Participants will explore the anatomy, pathophysiology, and dry needling application for treating common musculoskeletal conditions such as rotator cuff tendinopathy, upper trapezius myofascial trigger points, and associated pain syndromes. This course emphasizes hands-on practice, safety considerations, and integrating dry needling into evidence-based clinical decision-making. by @drstclairdpt
3
2 years ago
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📍Core and Mobility 📍 Strength and conditioning for runners can be super simple. BUT there is also a lot of nuance that should be considered as the “needs” of running is quite different than many other activity related goals. I personally love to program core and mobility in every workout and for many I designate specific days with the goal being to create movement opportunities in smaller doses yet more frequently (movement snacks). Here are 4 examples of core and mobility I’ve used with clients recently… 1️⃣ 90/90 SA chest press - adding upper body work to an abdominal based activity. Using a single arm press creates more rotational control/demand and thus hits the obliques 🔥. I ensure everyone has a baseline awareness of maintaining intra- abdominal pressure with this position. 2️⃣ Hip hurdle to reverse lunge- s/o to @vernongriffith4 for this specific variation. It can mimic a hip CAR on the moving leg and the band biases external rotation on the stance leg for a bit more 🍑. It’s a FAV to throw in a warmup. 3️⃣ SB alt arm/leg lifts - A GREAT alternating pattern for the posterior chain. 4️⃣ Half kneel thoracic rotation- I’ve been using this a lot recently both with and without bands. Half kneel position is so good! The rotation on a relatively fixed pelvis is a great way to move through full/available spine rotation range. New RUN STRONGER training block starts TODAY! Check link in bio for a FREE 7 day trial! If you have questions feel free to send me a DM. by @drstclairdpt
1
2 years ago
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🔥🔥 New RUN STRONGER training block 🔥🔥 Starts tomorrow 6/3 🎉 What to expect: -6 week block - 4 sessions per week -2 Full body Strength Sessions -1 Plyometric session -1 Mobility and core session This is our first of 3 upcoming blocks where we emphasize “power” a bit more than usual. We have 1 dedicated Plyometric day that will stay for those 3 blocks. I have picked variations that are “easy” ish to perform and we will PROGRESS! Laying down the foundation now! If you are looking for training to SUPPORT your running, make you feel and perform like the athlete you are, give it a try!! Offering a FREE 7 day trial to those interested. Click link in bio for more info Questions ?? Feel free to send me a DM by @drstclairdpt
2
2 years ago
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📍ADDuctor strength exercises 📍 Planks are good for so many reasons. They are incredibly easy to “progress/regress), isolate specific muscles, bias different ranges of motion, and incorporate full body work. Bonus: little to no equipment required! These are a few variations to bias you ADDUCTORS. Soooo often I see people who rarely, if ever, add in adductor work to their core training. #lowhangingfruit 1️⃣ ISOmetric-shortened position. Great entry point for most. Especially in presence of injury. 2️⃣ ISOmetric lengthened position - Lengthened positions are a must for “strength”. In the presence of injury I’m ALWAYS working towards tolerance of lengthened positions. 3️⃣Dynamic - Working through full available motion. Can use tempo to bias muscle contraction if needed/wanted (concentric/eccentric/isometric). Rehab consideration is using what ranges are tolerated/available. 4️⃣ cross connect- in short when you cross connect you rotate. When you rotate you engage obliques and muscles working in diagonals. Challenging yourself out of the sagittal plane is important!! Difficult thus important 😉 5️⃣ upper body pull- full body demands. Occupies 🧠 to distract adductor 🔥! Amazing as part of aerobic circuit!!!! Enjoy and let me know your fav!! If these are too difficult the easiest way to modify is simply using the knee instead of foot to support. Significantly shortens the lever reducing the force needed to maintain position. by @drstclairdpt
13
2 years ago
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📍PLYOMETRICS- stronger running 🔥 Plyometrics are an essential part of any program for runners. Although their benefits extend far beyond running performance. Athleticism should be a goal WE ALL strive to maintain with age. Whether picking up a new sport like pickle ball or playing with grand children POWER and agile movement is a MUST!! Don’t wait to train like an athlete!!! Find a starting point and get after it!! Are you a runner and not sure where to start or how to add in Plyometrics to your programming?? Join me and the Run Stronger community! New training block starts Monday 6/3. We will have 1 session per week strictly dedicated to Plyometric training. 5-7 movements with different entry points AND the opportunity to ask me questions directly when they arise! See link in bio for a free 7 day trail. by @drstclairdpt
1
2 years ago
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📍 Plyometric - moderate difficulty 📍 One of the best things you can add to plyometrics are coordination demands. It’s SO GOOD for getting that brain body connection and keeps things interesting. I work with a lot of middle/high school athletes and have found it extremely beneficial to challenge their coordination. We all want to do things that feel “easy.” But watching things that were difficult one week or one set even become easier over time is excellent for confidence and motivation. Of course, we still get the tissue adaptations we are seeking. This should NOT change as we get older. I turn 42 in a few weeks and have never felt more strongly about the benefits of seeking out activities that challenge my coordination. Again, it keeps things interesting which helps my motivation over time but also it forces me to do things that are challenging BEYOND max “intensity”. Of course I still ensure I’m getting adequate stimulus for physiological gains. But I also want those neuro gains that become SO IMPORTANT as we age. 📍Split jerk MB lateral step plyo 📍 No idea what to call it 😂 The step is the challenge. If you are unsure simply take the step away initially. When you feel confident with your feet placement add it in bit without medball. This will free up your eyes in case they are needed the first few reps. Once that’s easy put it all together and enjoy!! by @drstclairdpt
6
2 years ago
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📍Save a FAVE📍 Simple first yet no stone left unturned. When clients come to see me I ALWAYS use a simple first approach. Simple is relative to their values , fears, goals, motivators, and past/current strategies > my education and experience. From there it’s so much easier to facilitate and guide change. Change is what they are after. Change they CAN DO….. Consistently…. Until the next is needed. As someone with chronic pain and past injuries and lofty movement goals “I get it!” I’ve studied and used strength and conditioning, manual therapy, DNS, PRI, pain science, tensegrity, and more. There are always commonalities and always (bold) claimed differences. The truth is our tools are very similar. Because of this many seek differentiators as a means to set themselves apart. I do it too. Mine is described above. I’ve tried to expose myself and study as much as possible. Some people dive so deeply into one system that it becomes their primary lens. They always lead with it. My only primary lens is that I’m working with a dynamic human who more often than not is going to lead me towards a path that works for them. If they are biased towards specific lens we use it. If not we have more options on the table. I choose simple because works more often than complicated. “Simple” is relative to me, the client and our perceived relational interaction. 📍Exercise 📍 Hip lock SL hip Stance leg - Triple extension ✅ Swing - Triple flexion ✅ OH reach - upright posture ✅ Rhythmic ankle spring ✅ Perfect combo for a great extensive ankle plyo ⭐️ by @drstclairdpt
3
2 years ago
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📍🌶️ Push up variation 📍 4 x 8 today 🔥 Full workout: A1) Leg press A2) Hamstring curl B1) SA row B2) inverted stability ball push up C1) Step ups C2) preacher curl C3) Cali press Step mill x30 min FriYay by @drstclairdpt
2
2 years ago
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📍Save for later 📍 The gluteus medius is a muscle that plays an important role in the stance phase of running. It works to control the pelvis which consequently influences the spine, hip, knee, and foot. Finding ways to challenge this (and others) muscle outside of running is an important consideration for your training. In dynamic tasks, such as running, muscles work through different ranges of motion and different intensities. This means we should probably challenge them similarly in our training in an attempt to best “prepare” for the desired performance we are seeking. I find isometrics to be an EXCELLENT starting point for many. They are easily scaled and different ranges can be chosen making them great for working around pain as well as performance. 🤩 This specific exercise is one that most of my athletes will see in some form. I generally work towards holding ~ 30 sec to ensure we not only have “strength “ to achieve the position but also endurance to maintain it. My personal duration of choice is ~60 sec because I love the 🔥. Looking to add or change your strength training to better SUPPORT your running goals ?? Check out my bio and sign up for a FREE 7 day trial of RUN STRONGER- a program designed to keep runners both healthy and strong! by @drstclairdpt
0
2 years ago
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