Stride Physical Therapy & Wellness

Traveling for the holidays? If you’re heading somewhere warm (no winter boots needed) consider these easy flip flop swaps!

My patients and followers know how I feel about flip flops! Make sure you’re supported and yet still stylish with these suggestions!

Tendon Injury Recovery Basics

A tendon injury, typically termed a tendonitis or tendonopathy, can be painful and limit day to day activity as well as recreational and high level athletics.

Treatment recommendations have come so far in the past few years thanks to new research suggesting that the primary issue is NOT swelling or inflammation in the tendon, but disorganization in the tendon fibers.

Rest, ice, immobilization, anti-inflammatories are OUT.

Early gentle movement, isometrics (static holds), education, and patience are IN.

The goal of tendon injury recovery is to reorganize the tendon fibers, and we have to move and load the tendon to do this.

Scroll through to see a general overview of tendon recovery. Dealing with a new tendon issue or chronic symptoms and want a plan to you? I’m taking new clients in December, link in bio to schedule.

I am so incredibly thankful for all my wonderful clients and community support.

I hope that you can find time to move your body during the holidays. My colleague said it best.

"You are not coming to class to "earn" your meal. You are coming because it feels good to move your body; because the holiday can be both enjoyable and stressful and this is a way to start your day with positive momentum; because we're gonna have a great freakin' time; and because maybe you need to escape your house for an hour 😏"

So get out there! Enjoy time with family, friends and have delicious food. But as always make time for yourself and your body. It’s truly the number one thing we should all be thankful for!

Every patient experience at Stride is personalized, but being aware of the things you should look for or do during your process is vital to your outcome. Not sure where to begin? Send us a message. We are here to help!

Happy Halloween from us here

See stories for the link to register!

We have a BIG announcement! Stride PT has hired its first employee!

It's my pleasure to introduce you all to Dr. Yasaman (Yassi) Zarbafian! Dr. Yassi specializes in pelvic health conditions including pelvic pain, urinary and bowel symptoms, and sexual dysfunction across all genders in addition to orthopedic injuries and conditions, post surgical rehab, and strength/conditioning for injury prevention. Yassi takes an active approach to individualized PT treatment with the focus to get her patients back to doing what they love without pain.

Outside of the clinic, she enjoys traveling, biking, strength training and spending time with her family and friends.

Dr. Yassi's is accepting new clients for her first openings in mid October. Use the link in bio to schedule.

Dr. Allison Riley from Stride Physical Therapy will be onsite at Marblehead Parenting on Friday, October 13th during Baby Club from 12:30-2:00 PM to answer all your pelvic floor symptom questions...nothing is TMI 💩💦💨

Dr. Riley will give a short overview of common postpartum pelvic floor symptoms & how pelvic floor physical therapy can help resolve those symptoms, and will be available to answer any specific questions.

This is a total win for new mothers - you get to socialize, your baby gets to play, and you'll leave feeling empowered about how to take control of your pelvic floor again!

Pre registration is recommended - this will fill up!

And BONUS, all attendees will receive a discount on their first session at Stride Physical Therapy.

New Shoe In Stock at Stride! (say that 10x fast...)

Excited to have the Topo Athletic Fli-Lyte 5 in stock for the Fall! This shoe is a perfect option for someone wanting some cushion under their feet but still be able to sense the ground under them a bit. It's great for plyometric workouts, lifting sessions, and offers a slight rocker bottom to help with propulsion and a smooth transition while walking and running. It of course offers a wide toe box, minimal drop to help your foot function like a foot! Plus, it’s super light weight!

I'd say it's a great shoe for you to try if you like a more netural shoe, without a ton of frills, that is comfortable, light, and helps you to move freely.

Local to my office and want to try it on? Send me a message, we can shoe shop!

🦶 Struggling with Lateral Foot Pain? 💥 Strengthen Your Peroneal Muscles! 💪

The peroneus brevis muscle is a slender but mighty force in your lower leg. This muscle’s tendon runs down your outer ankle and connects to the base of the fifth metatarsal (the outermost bone in your foot).

Here’s why it’s crucial for lateral foot pain relief:

🤝Stability: The peroneus brevis actively stabilizes the calcaneal-cuboid and tarsal-metatarsal joints (2 joints on the outer part of the foot) by exerting tension on the lateral side of the foot. This tension helps maintain proper alignment and prevents unwanted movements, like excessive pronation during walking and running.

🏃‍♂️ Function during Movement
During walking or running, the peroneus brevis contracts to resist the rolling of the foot inward (pronation), ensuring that the calcaneal cuboid joint remains secure and doesn’t collapse.

🚩Pain Relief: When your peroneals are strong, they can ease lateral foot pain caused by conditions like peroneal tendonitis or ankle sprains. 🙌

Don’t let lateral foot pain hold you back! 💥 Strengthen those peroneal muscles and step into pain-free days! 👟

DRA is a seperation of the abdominal muscles. Normally, these muscles are held together by the linea alba, a band of connective tissue that helps join the two sides of the abdominal muscles. But with increased pressure on the linea alba this tissue can thin out and stretch, leading to the abominal muscle seperation.

Pregnancy is the most common cause of DRA. In fact, most pregnant people in their 3rd trimester have some separation of the recti muscles as it is a natural adaptation of the body caused by the growing baby.

So...if it's normal during pregnancy, whats the big deal? Let's take a step back first before I answer that. You first need to understand that the linea alba is part of the core canister. The rest of the canister is made up of the diaphraghm, the pelvic floor, and the deep abdominal and spinal muscles. These components work together to control presure in the abdomen. SO...a widening of the DRA that does not return to a "normal" distance by 8ish weeks post partum can be a sign of difficulty creating tension in the linea alba. Tension in the linea alba is needed to help the core canister function properly. Without a properly functioning core canister, we can see symptoms such as incontinence, pelvic pain, prolapse, painful in*******se and tampon use.

DRA is not something that you need to or should live with, and treatment is much more involved than doing a generic workout plan that you find online (trust me, I fell for that too and got no where and didn't know why). If you are ready to learn more about how I can help with your DRA, please send me a message here or email me directly at [email protected].

Foot Friday is back!

Hammer toe talk.

What is it: When the toes become bent at the middle joint, resembling the shape of a hammer.

Why does it happen: Overuse of the toe extensors (the muscles that pull the toes up) during gait, tightness of the toe flexors (the muscles that pull the toes down), poor shoe fit, and other medical conditions such a arthritis, diabetes, and neuromuscular disorders.

Can they be prevented: Yes! Wearing properly fitted shoes and strengthening the feet can help reduce the risk of developing hammer toes.

How can you treat them: Improving foot strength, mobility, and gait pattern can help reduce the progression of hammertoes once you have them. Metatarsal pads, taping, and toe spacers can help decrease pain caused by the hammertoe.
pain

I will be out of the office enjoying a family vacation for the next few days—- in the meantime enjoy this fun photo from several years ago. A bug flew directly into my mouth right as picture was taken leaving us with this gem!

Is it framed on my parents’ wall? You better believe it!

Isn’t family just the best?? See you Tuesday!

I will be out of the office enjoying a family vacation for the next few days—- in the meantime enjoy this fun photo from several years ago. A bug flew directly into my mouth right as picture was taken leaving us with this gem!

Is it framed on my parents’ wall? You better believe it!

Isn’t family just the best?? See you Tuesday!

🚨 Injury Alert! 🚨 Remember, most injuries happen when we go from doing too little to suddenly doing too much. 🤕

It’s important to ease into a new fitness routine, or slowly increase miles and/or intensity to your current exercise routine. Remember, it’s a long game and your body needs time to adjust to increasing demands.

Let's find that sweet spot of gradual progress to keep ourselves safe and injury-free!

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Exciting News!

Stride PT is now offering in office try ons and ordering of one of my favorite functional sneaker brands, ! I am incredibly excited to have 4 of their walking and running shoe models and the MOST COMFORTABLE slipper you'll ever wear. All Topo sneakers off a wide toe box, minimal or zero heel to toe drop, and a range of cushion and support.

I recommend this shoe brand often, and wanted my clients to be able to try them on right here with me to decide on the best model, check fit, and of course, choose a color and style. Not a client but want to try out the Topo line? No problem, message me to find a time to come take a test run or walk!

Scroll here to see which models I'm carrying for the summer!

Flip Flop Swaps (say that 10x fast...)

I wanted to share a few of my favorite sandals that I wear instead of flip flops...

What do you think? Would you wear any of these? Did I miss any favorite brands? Comment below!

Stride is getting very, very busy. Swipe to see my tip for scheduling your appointments!

See you next week!
P.S. how perfect are these lyrics for me?!

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I work with a lot of moms. Some of them are busy moms, some of them are desperately trying to become moms, and some of them are moms of moms. All of them have sacrified their bodies in some way for their babies. And in true mom life form, they have put everyone else's needs first and ignored their aches, pains, and wet underwear.

But more and more in my office I'm hearing women proclaim that they are feeling empowered to put their needs up there with everyone else's.

They are wanting to take back control of their bodies. They don't want to p*e their pants when they jump, or laugh, or run. They want to feel their abdominal muscles when they exercise. They want to carry their babies or sit at their desk without back pain. They want to go for a run or walk without foot pain (that's me and my cranky big toe!).

So on this Mothers Day weekend (because in my house Mothers Day lasts a full weekend 😂), I want to say a giant THANK YOU to all the moms who have trusted me with their health and wellness. You all deserve a weekend of relaxation and pampering, and no dishes, absolutely no dishes, physical therapists orders!

Golf Shoes!

Golf shoes can be very narrow and stiff. A stiff and narrow shoe will limit natural foot motion which may lead to sore achy feet after a round, higher scores, and less club face control. Take a look at my last post for more details on why single leg balance and foot mobility and strength matters can help your golf game.

My husband recently went on a golf trip and play 5 rounds over 3 days, he came home complainig of sore achy feet. Not allowed in my house 😂.

He usually wears a shoe that has a wide toe box and minimal support under his foot, and foot pain is uncommon for him. So I looked at golf shoes and we quickly identified that they were 1) too small 2) too narrow and 3) too stiff.

He was thrilled when I told him he needed to get a new pair. Check out the difference in the shape and flexibility of the insole. He said the new ones were so comfortable he wanted to wear them all day (but I think this was a hint that he wants to play more golf...)

If you are having foot, knee, hip, or back pain during or after your rounds, or want to wear a shoe that can help improve your game, I highly suggest checking out and (their zero drop collection is amazing!)

Please note, these shoes are a general recommendation and may not be perfect for everyone. If you're not sure which golf shoe is best for you please send me a message and let's chat!

This is me, on a Thursday walking in the door.
Full-time job, full-time mom (and full hands). Anyone relate??

Everyone knows that moms sacrifice a lot physically for their kids and families. So this Mother’s Day give the special mom in your life the gift of self care and a life without pain (or p*eing her pants when she laughs).

To purchase send me a message!

Do you see a similar wear pattern in your shoes? Message me! Let’s chat.

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A common misconception is that PT is only for rehabilitation after an injury or surgery, but that is truly the tip of the iceberg in how I can help you. One of my favorite things to hear a client say to me is “Wow! You can help me with that?”

Swipe to see the different ways…

Want a little more insight about YOUR feet? Send me a message to start working together!