If you’ve ever had multiple, or recurrent, ankle sprains, you’ve likely wondered “how can I make my ankles stronger and keep this from happening again?” Here are 3 ankle exercises for strong, sprain-resistant ankles. Single leg balance on foam Sometimes, balancing on foam can feel a bit mundane and baseless, especially for…
Dr. Ellie has driven home the point that women are not fragile. And this doesn’t change during pregnancy, despite many years of nonsense conventional wisdom that physical exertion can cause a miscarriage or preterm birth. While it is prudent to be cautious while pregnant, you are not suddenly a delicate flower. So, can you run…
Authors: Dr. Katie McGee, PT, DPT (they/she), with contribution from Kennie Q. Story, MS, ACSM-CPT (he/him/his) If you are a runner thinking about gender affirming bottom surgery, there can be a lot of unknowns. How long will it take to get back to running? Will I be as good of a runner as…
As if being a woman isn’t hard enough on its own in this world, there comes a whole new set of challenges when it comes to being a woman in a gym setting. Raise your hand if you have ever been uncomfortable in the gym due to: the male gaze, fear of judgment, unwanted advice,…
The first step in being able to identify relative energy deficiency in sport (RED-S) in one of our athletes, as physical therapists, coaches or trainers, is to have an awareness of RED-S and what it is. You can start, by reading up on RED-S here. Part of understanding RED-S is knowing that we can’t…
Many women in the world of sport experience injury, fatigue, and over-training. Can we say that this is just the nature of sport & competition, or are we missing something? I truly believe that energy deficiency is widespread among athletes, particularly females, and is contributing to injuries and burn-out. To address it, we need…
Will this concept ever die? It was not long ago that Dr. Ellie wrote about the ridiculousness of hearing someone say that “your core is weak,” as an explanation for pain or, frankly, anything else. The idea has surfaced again except THIS time, it isn’t using your core as the reason for your pain. …
…and your mouth is dirty, gtfo with that nonsense
Why being told you have a “weak” core is stupid and unhelpful.
Squats are a fundamental, compound exercise that EVERY female athlete benefits from working into her (their) routine regularly. From runners to footy players, squats are queen. It’s time for you to embrace your version of them.
Ahh yes, the ol’ pain in the butt: hurts to sit, hurts to run, hurts to stand. This little joy of an injury is a true pain in the arse.
With social distancing measure in place, an increased number of people seem to be running. This increase in engagement has correlated with an uptick in a specific question sent my way: “What should I do about my shin splints?” I hate (and love) to say this, but it depends. Today, I want to discuss what shin splints are exactly, and review actionable steps you can take to start feeling better.
Strength training for runners is like a black hole of information that comes with all sorts of nonsense.
Last year (2019), I began training for my first ever 25k+ (17 mile) trail run. On Saturday, I ran it, placed 15th female and 2nd in my age group.
Physiologically, here are a few things I think you need to know about being a female athlete.
The number one thing I hear from my physical therapy clients here in Seattle is, “I was told I’m weak.” Unfortunately this is a common theme amongst all of my female clients, that being, feelings of fragility.
I have found that there are a few key exercises that have been invaluable to the runners that I see and work with here in Seattle, WA.
Transgender athletes are human beings. This fundamental truth is not up for debate. Transgender people are human beings, worthy of love and respect in this world.
Under the pretense of Wolff’s law, one might deduce that as long as your bones are healthy (key word here…healthy), they’ll adapt to the stressors you place on them and even become stronger.
Have you ever “thrown out your low back?” Are you wondering what you can do to help?
The most common misconception among female runners/athletes is that heavy lifting will make you get big.
Day after day I am confronted with the sad reality that our medical system has created a sense of fragility in women all over the country.
Are you having low back pain with the deadlift exercise?
Doubt, is death to dreams for women and girls.
I am, on the other hand, flexible to change and I lean in to the new things I learn as much as I can. As such, with everything new I know about helping people through recovery, the clamshell exercise has become my newest piece of garbage, that likely needs to be thrown out.
Out with the old and in with the new! Plantar foot pain is hard enough as it is, we don’t need to be torturing ourselves anymore than necessary.
Hey runners! Let’s talk about load (ie. strength training). Strength training is a valuable asset to a runner’s training regime for a number of different reasons, but too often strength training is non-existent in a runner’s routine.
…about 25% of athletes with anterior knee pain will stop participating in sports because of their pain
As a physio who works with athletes, many of which are women, teaching the hip hinge and deadlift is essential. I use it with almost every single athlete in pain. For a number of reasons. Including, that this lift, unlike many others, works basically all the things: the shoulders, back, hips, hamstrings, knees, ankles, feet.…
Let’s face it, unless you are a professional level athlete, warming-up before you step out onto the pitch as an adult is a bit of a rag-tag activity.
ACL (anterior cruciate ligament) injuries are not fun and if you’ve ever had one, you’ll know exactly what I’m talking about. Tearing the ACL can keep an athlete sidelined for months…even years! What’s more, is that the results of surgery are not great either. Studies show us that only about 55% will return to their…
My knee will never be the same, but that doesn’t mean the rest of my life has to suffer because of it.
Advocating for better care after your concussion
I hear it often, “running is bad for my joints.”
If there’s one thing to know about knee injury in youth soccer, it’s that tearing the ACL (anterior cruciate ligament) is common and is often devastating for a young, driven athlete.