Did you know that having a climbing injury makes you 6 times more likely to have a future climbing injury to that same body part? This makes injury prevention extremely important. 90% of these injuries are overuse in nature and 50% of climbers return to climbing while still in pain.1 The two most common causes...
The front squat is a commonly programmed movement in the CrossFit community. It is seen for high repetitions at low loads, low repetitions at high load, and everywhere in between. The front squat is trained to improve core stability, lower body strength, and is the receiving position for the clean in Olympic weightlifting. Many CrossFit...
The World of Hangboard Somewhere along your jaunt down the nice wandering cobble set path of life you were unexpectedly jabbed by the climbing bug, its infectious poison penetrating all the way into your soul, leaving your mind consumed with the indomitable desire to get vertical. The only way you have found to cull the...
By Dr. Ian Nay, PT DPT OCS Getting a barbell into a proper overhead position for movements such as the snatch and overhead squat can be difficult for many athletes; I know I personally struggled with this early on in my CrossFit career. The techniques described here are some of the best and proven methods...
Whether you’re cycling through deadlifts in a WOD or chasing PRs with heavy back squats, one of the most overlooked — yet critical — components for female athletes is the pelvic floor. More than just “private” muscles, the pelvic floor plays a key role in core stability, breathing mechanics, and load transfer. Learning to connect...
By: Erica Tran, PT, DPT, OCS and Chelsey Vasquez, PT, DPT, PRPC Pelvic organ prolapse (POP) occurs when the pelvic organs descend due to weakness in the pelvic floor muscles and connective tissues. Proper coordination of breath with movement is essential for optimal pelvic health function and managing intra-abdominal pressure effectively. Inhalation allows the pelvic...
By: Chelsey Vasquez, PT, DPT, PRPC and Erica Tran, PT, DPT, OCS Congratulations on the birth of your little one! While welcoming your baby into the world is an exciting and joyful time, your body is also navigating some significant changes after a cesarean section (C-section). One area that may require extra attention is your...
By: Erica Tran, PT, DPT, OCS Working with individuals during pregnancy, we’re often asked, “What is the best position to deliver a baby in?” Our response is consistent: there is no one perfect position. Just like with posture, the best position is the one that keeps changing and allows you to feel most supported, safe,...
By: Ian Nay, PT, DPT, OCS Increasing the ability to move through a full range of motion in the thoracic spine is extremely important for many types of people that we treat at MEND including overhead athletes, CrossFitters/weightlifters, climbers, cyclists, golfers, and those who spend a good amount of time on the computer. The thoracic...
By: Hope Whitman, PT, DPT, OCS Here in Boulder, CO the offseason is the best time for golfers to build the strength, mobility, and power that directly improve swing performance. Research shows that targeted strength and conditioning programs can increase club head speed, ball speed, and driving distance by 4–6%—a meaningful jump for golfers at...
