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Healthy Baller

@healthy_baller

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Developing Athletes at Every Level
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Your rehab exercises shouldn’t look the same forever.

Welcome to Episode 1 of Beyond the Basics!

Kicking things off with one of the most commonly (over)prescribed hip exercises… the clamshell.

Clamshells are a great starting point for targeting the hip external rotators, but as you get stronger, you need to continue challenging those muscles. A red band is not going to give you the training stimulus to you need after 2 months of doing them.

In this episode, I’m taking the traditional clamshell through 4 levels ~ some can be interchanged ~:

Level 1: Banded Clamshell

Level 2: Side Plank Clamshell

Level 3: Side Plank Rotational Clamshell

Level 4: Side Plank Hip Dip + Clamshell

Each variation introduces differing levels of demand on the hip, trunk stability, and movement control.

The goal isn’t to make every exercise as difficult as possible. It’s to progressively increase the challenge based on your current capacity and goals.

The basics aren’t bad. Staying at the same level indefinitely might be holding you back.

What exercise should we take Beyond the Basics next? Drop it in the comments! ⬇️

#BeyondTheBasics #physio #strength #rehab #exercise

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How I train as a 24 year old full time strength and conditioning coach.

I keep my training extremely simple. Sprint, jump, and lift on a weekly basis. And prioritize cardio because your heart is a muscle too!

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Posterior tibialis tendinopathy (PTT) is a common cause of inner ankle pain in runners.

Symptoms are often felt behind or below the medial ankle bone and can extend into the arch or up toward the lower calf.

The posterior tibialis tendon plays an important role in supporting the medial arch, controlling the rate of pronation, and helping the foot and ankle manage and transfer forces during running.

PTT is generally a load-related tendon condition, meaning symptoms can develop when the demands placed on the tendon exceed its current capacity. In runners, a major contributor is often a change or spike in training load.

Rehab may include:

- Load management: Temporarily modifying running volume, intensity, or terrain while maintaining tolerable activity.
- Progressive strengthening: Building capacity through resisted inversion, heel raises, and progressively heavier calf-loading exercises.
- Foot and ankle strengthening: Addressing relevant deficits in intrinsic foot muscle function, plantarflexor strength, and single-leg control.
- Progressive energy-storage loading: Introducing hopping, plyometrics, and running-specific demands when appropriate.
- Gradual return to running: Progressing based on symptom response, functional capacity, and recovery rather than relying on a fixed

The exercises shown are examples of exercises that may be incorporated into a PTT rehab program! Selection, dosage, and running progression should be individualized based on the runner’s symptoms, strength, current capacity, and training demands.

Let’s work together!

If you’re interested in virtual options, @gorunstronger offers personalized run and strength coaching, virtual consultations, training plans, injury programs, and our app’s monthly strength subscription.

For in-person physical therapy and movement assessments, you can book an appointment with me at Healthy Baller in Washington, DC.

All the details for services offered linked in my bio.

#posteriortibialtendonitis #anklepain #anklestrength #strengthtrainingforrunners #running

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I think I did alright

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#sportsperformancecoach #femalestrengthcoach #healthyballer #athleticperformance

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A Day in the Life of a Sports PT
📍Alexandria, VA

Started the morning with my FINAL training run of this marathon block! 2 more days!!!

Then headed straight to the pickleball courts to work with my first athlete of the day, followed by a full afternoon of treating athletes at HB!

Coolest job ever ever ever! 🤝

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#SportsPT #SportsPhysicalTherapy #PhysicalTherapist #DayInTheLife #MarathonTraining

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Low back pain is one of the most common musculoskeletal conditions - and one of the most misunderstood.

A lot of cases of low back pain are considered non-specific, meaning we cannot reliably attribute someone’s symptoms to one specific tissue or structural abnormality.

This means low back pain is complex and can be influenced by a combination of biological, psychological, social, lifestyle, and physical factors.

So what does the evidence support?

MOVEMENT + EXERCISE.

Clinical practice guidelines consistently recommend exercise as part of the management of persistent low back pain. Strength training, trunk strengthening and endurance, aerobic exercise, general exercise, movement-control exercises, and mobility work can all have a role.

These are some of my favorite exercises I use with patients because they expose the trunk and surrounding musculature to different demands - including strength, endurance, rotation/anti-rotation, movement, and progressively increasing loads.

The goal isn’t to create a perfectly rigid “core” or teach someone to avoid bending, twisting, or loading their spine. Instead, rehab should help someone gradually build the strength, capacity, confidence, and movement options they need for the activities that matter to them.

And the appropriate exercise, dosage, and progression will look different for everyone.

Let’s work together!

If you’re interested in virtual options, @gorunstronger offers personalized run and strength coaching, virtual consultations, training plans, injury programs, and our app’s monthly strength subscription!

For in-person physical therapy and movement assessments, you can book an appointment with me at Healthy Baller in Washington, DC.

All the details for services offered and contact information are linked in my bio.

#lowbackpain #sijointpain #backpain #hippain #hipexercises

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Want to improve your explosiveness, athletic performance, running economy, etc? Here’s one way to work on it 👇

The Achilles tendon acts like a spring. It stores and releases energy every time we run, sprint, or jump.

Research has shown that high-intensity loading can increase tendon stiffness, with loads above 70% of maximal capacity producing greater adaptations than lighter loads.

Heavy calf raises and isometrics are great ways to work on this. Pair those with plyometrics like pogos and drop jumps to improve reactive strength and your ability to produce force quickly.

These changes don’t happen overnight. Tendons take time to adapt, so consistency and progressive loading matter.

#achilles #tendon #rehab #jump #athlete

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Great reps with the Potomac girls. Playing through contact and using the defender’s leverage to create space.

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Gluteal tendinopathy is irritation of the gluteal tendons on the outside of the hip. In runners, it develops when training load (volume, frequency, or intensity) exceeds the tendon’s ability to adapt. The main driver is compressive load on the tendon rather than inflammation alone.

It typically presents as:

- Lateral hip pain and tenderness over the greater trochanter (outer hip bone)
- Pain when lying on the affected side
- Symptoms aggravated by walking, running, stairs, prolonged standing, and single-leg loading

Key management strategies focus on reducing compressive positions and matching load to capacity:

- Avoid sustained hip adduction (crossing legs, hanging on one hip, deep or asymmetrical sitting)
- Sleep on your back or unaffected side with a pillow between knees; avoid painful side lying
- Modify running load (volume, frequency, intensity) and consider a slight cadence increase (~5–10%) to reduce hip stress

Exercise is a central component of rehabilitation because it restores hip strength and stability, single-leg control, and the ability to tolerate load in positions that reflect both daily life and running demands.

It works through three overlapping mechanisms: reducing irritability by reintroducing load in more neutral, less compressive positions; building capacity of the gluteal tendon unit to tolerate both tension and compression; rotational control, and improving motor control under fatigue so the pelvis and femur remain stable during repetitive single-leg loading such as running.

Let’s work together!

If you’re interested in virtual options, @gorunstronger offers personalized run and strength coaching, virtual consultations, training plans, injury programs, and our app’s monthly strength subscription.

For in-person assessments and physical therapy you can book an appointment with me at Healthy Baller in Washington, DC.

All the details for services offered and contact info linked in my bio!

#hippain #hipstrength #hipmobiility #glutealtendinopathy #running

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Jumping With Contact 🏀

In basketball, you’re not always going to get a clean takeoff.

Athletes need to learn how to absorb contact, regain their balance, and quickly reorganize their bodies for a second jump.

The goal isn’t just to jump high. It’s to develop the coordination, body control, and reactive ability to produce another explosive effort when things don’t go perfectly.

Because the game rarely gives you ideal conditions.

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Stacking good days on good days on good days 💪🏻🔥

#athleticperformancetraining #hardwork #speed #agility #strenghttraining

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Does your strength program target the right things?

Make sure you are getting a good mix of mobility, plyometric work, and strength exercises to help you become a stronger, more resilient runner!

Here’s a look at some of the mobility, plyometric, and lower-body strength work we’re incorporating this month. We are onto Lift Cycle 43 (!!!!) and counting! So grateful for what this has become and the platform that @dr.gabygo has built with @gorunstronger.

*This is only part of the program. Every lift also includes some upper-body strength, core training, and additional accessory work.*

Our goal? Help runners become stronger, more powerful, and more resilient throughout their training! This sport is about longevity, not just the next race.

If you are interested in joining, check out the link in my bio. If you are interested in 1:1 coaching, please DM me!

#run #lift #strength #marathon #community

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