Alpha Project Phyzio

The split squat is one of my favorite exercises for runners! Here’s why🏃‍♀️🏃‍♂️ ✨It mimics running form! The position you’re in when you’re in a split squat is similar to the position you’re in when running. ✨Also, it works on single leg strength, balance, and mobility of the trailing leg. What’s not to like? For more great tips like this Built To Run is still 20% off. Check the link in the bio to get yours today! - ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #physicaltherapy #alphaprojectphyzio #glutemax #distancerunner #glutemaxactivation #crossfit #rehab #mobility #injuryfree #Marathontraining #painrelief #runner #running #instarunner #kneepain #running #frederickmd #PTfrederick #gaitassessment #fascialtreatment #physiotherapy #physio #distancerunner

Here’s a quick snippet from when I was on the @runningexplained podcast a few weeks ago! ✨Definitely check out episode 22 season 4! We dive into the importance of mobility for runners and how to improve your mobility👍 ✨All the mobility topics we discuss are in my book Built To Run. Check out the link in the bio to get a copy at 20% off! !⁠⁠ -⁠⁠ 💻We also offer Virtual consults and treatments!⁠⁠ 📱DM us for more information!⁠⁠⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #physicaltherapy #alphaprojectphyzio #glutemax #distancerunner #glutemaxactivation #crossfit #rehab #mobility #injuryfree #Marathontraining #painrelief #runner #running #instarunner #kneepain #running #frederickmd #PTfrederick #gaitassessment #fascialtreatment #physiotherapy #physio #distancerunner

Bladder irritants!! There are foods and drinks that can increase urinary frequency, urgency and/or bladder pain. Let’s look at some common ones: ✨Alcohol ✨Caffeine ✨Carbonation ✨High sugar beverages ✨Acidic food and drink ✨Spicy food and drink Different foods and drinks affect people in different ways, so when you feel increased symptoms try to reflect on your diet. Follow me to learn more and work with me to solve your problem! Come and get some pelvic floor therapy!! 😁👍 ✨Our 3-step process to your recovery✨⁠⁠ We use a personalized 1:1 approach to⁠⁠ 1. Find the root cause of your pain⁠⁠ 2. Address the underlying root cause⁠⁠ 3. Give you the tools to stay pain free long term!⁠⁠ - - - #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloordysfunction #physicaltherapy #crossfit #leakage #pelvicpain #csection #urgency #frequency #prolapse #bladderpain #pregnant #pregnancy #tailbonepain #endomstriosis #alphaprojectphyzioandperformance #running #moms #lifting #diastasisrecti #pelvicfloorwand #lowbackpain #hippain #abdominalpain #pelvichealth #postpartum fitness #frederick #columbia #gaithersburg

Here’s exactly how I release the foot and plantar fascia myself and with my patients 🦶 ✨1.). Roll your foot around a lacrosse ball lacrosse 🥍 The goal@is to find tender spots. ✨2.) Once you find a tender spot pause on it and add toe extensions and curls. ✨3.) Perform for 2 minute or switch to a new spot if the tenderness decreases👍 Try this at home! Seriously, if you have foot or arch pain give this is a shot. ✨Our 3 step process to your recovery✨⁠⁠ We use a personalized 1:1 approach to⁠⁠ 1. Find the root cause of your pain⁠⁠ 2. Address the underlying root cause⁠⁠ 3. Give you the tools to stay pain free long term!⁠⁠ -⁠⁠ 💻We also offer Virtual consults and treatments!⁠⁠ 📱DM us for more information!⁠⁠⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #physicaltherapy #alphaprojectphyzio #glutemax #distancerunner #glutemaxactivation #crossfit #rehab #mobility #injuryfree #Marathontraining #painrelief #runner #running #instarunner #kneepain #running #frederickmd #PTfrederick #gaitassessment #fascialtreatment #physiotherapy #physio #distancerunner

Would you rather have surgery or great physiotherapy care? Most people I know, and our patients would take the Physio! ✨I recently saw a patient who had seen multiple orthopedics for her hip impingement. ✨She was told she’d need surgery to fix her impingement. However, she decided to come in to her evaluation with us and here’s what we found… ✨Many things to improve on! There was mobility, strength, motor control and more. These are low hanging fruit that when we address will most likely fix her pain and get her back to lifting and running without pain! 🏃‍♂️🏃‍♀️🏋️‍♀️ ✨If you’re in pain and don’t want to get a surgery for your *insert pain here* we can help🤝 ✨Our 3 step process to your recovery✨⁠⁠ We use a personalized 1:1 approach to⁠⁠ 1. Find the root cause of your pain⁠⁠ 2. Address the underlying root cause⁠⁠ 3. Give you the tools to stay pain free long term!⁠⁠ -⁠⁠ 💻We also offer Virtual consults and treatments!⁠⁠ 📱DM us for more information!⁠⁠⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #physicaltherapy #alphaprojectphyzio #glutemax #distancerunner #glutemaxactivation #crossfit #rehab #mobility #injuryfree #Marathontraining #painrelief #runner #running #instarunner #kneepain #running #frederickmd #PTfrederick #gaitassessment #fascialtreatment #physiotherapy #physio #distancerunner

Knee pain when running or lifting? Your ankles can be a sneaky cause of knee pain and other issues! Here’s how I improve ankle mobility in patients with a stiff ankle joint!💪 ✨First a traction manipulation goes a long way. This patient didn’t have as much stiffness with this but there was a small audible crack! ✨Second thing was an ankle mobilization with movement. I’m essentially helping this patients ankle move the way it is supposed to. ✨As your knee goes over your toes the shoe joint glides backwards. Pressing down helps the joint glide backwards. If you’re working out or lifting with pain it doesn’t have to be that way🤝 Shoot us a DM or click the link in the bio to sign up for a free consultation with a movement expert. ✨Our 3 step process to your recovery✨⁠⁠ We use a personalized 1:1 approach to⁠⁠ 1. Find the root cause of your pain⁠⁠ 2. Address the underlying root cause⁠⁠ 3. Give you the tools to stay pain free long term!⁠⁠ -⁠⁠ 💻We also offer Virtual consults and treatments!⁠⁠ 📱DM us for more information!⁠⁠⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #physicaltherapy #alphaprojectphyzio #glutemax #distancerunner #glutemaxactivation #crossfit #rehab #mobility #injuryfree #Marathontraining #painrelief #runner #running #instarunner #kneepain #running #frederickmd #PTfrederick #gaitassessment #fascialtreatment #physiotherapy #physio #distancerunner

Top 2 things I treat when people are in menopause or peri-menopause: ✨Urinary leakage ✨Pain with intimacy ✨These changes are often brought on or made worse by the hormone changes during this time. However, you do not have to just live with it, pelvic floor physical therapy can help!!! Message me to learn more! Follow me to learn more and work with me to solve your problem! Come and get some pelvic floor therapy!! 😁👍 ✨Our 3-step process to your recovery✨⁠⁠ We use a personalized 1:1 approach to⁠⁠ 1. Find the root cause of your pain⁠⁠ 2. Address the underlying root cause⁠⁠ 3. Give you the tools to stay pain free long term!⁠⁠ - - - #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloordysfunction #physicaltherapy #crossfit #corestrength #leakage #pelvicpain #perimenopause #urgency #frequency #prolapse #bladderpain #pregnant #pregnancy #tailbonepain #menopause #alphaprojectphyzioandperformance #running #moms #lifting #lowbackpain #hippain #abdominalpain #pelvichealth #postpartum fitness #frederick #columbia #gaithersburg #columbia #frederick

If you’ve ever been interested in how to test your glute strength at home… here you go! I call it the glute bridge test. The goal is to bridge up with both feet, kick one leg out, and hold it up! ✨If your pelvis drops or rotates off to the side, this indicates you could use some glute strength/activation exercises! Give this a shot at home! If your hip drops and it’s hard to hold the position you might benefit from some Physio! Especially if you have knee pain or another kind of ache or pain. ✨Our 3 step process to your recovery✨⁠⁠ We use a personalized 1:1 approach to⁠⁠ 1. Find the root cause of your pain⁠⁠ 2. Address the underlying root cause⁠⁠ 3. Give you the tools to stay pain free long term!⁠⁠ -⁠⁠ 💻We also offer Virtual consults and treatments!⁠⁠ 📱DM us for more information!⁠⁠⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ -⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #physicaltherapy #alphaprojectphyzio #glutemax #distancerunner #glutemaxactivation #crossfit #rehab #mobility #injuryfree #Marathontraining #painrelief #runner #running #instarunner #kneepain #running #frederickmd #PTfrederick #gaitassessment #fascialtreatment #physiotherapy #physio #distancerunner

***In-house pelvic floor screens coming up Saturday June 29 @ 10 am-12 pm*** 📣📣📣 We are excited to announce we will be hosting in-house pelvic floor screens! These screens will help with leakage, tailbone pain, pain with intimacy, pregnancy pain, prolapse, diastasis recti, low back pain, hip pain, and more. We look forward to helping you optimize your pelvic floor! To reserve your spot, use the link in my bio. The screens are 20 minutes each and located at our Gaithersburg location at 610 Professional Drive, unit 230. You will have time to chat with Dr. Veronica about your pelvic floor concerns and the screens will include looking at your hips, low back, and pelvis. These screens will be external only. Dr. Veronica Brugmann is a pelvic floor physical therapist, avid CrossFitter, and educator. Once she became a physical therapist she took her first pelvic floor course and was hooked. She fell in love with the niche and now helps women and men with incontinence/leakage, pelvic pain, postpartum women, pregnant women, and more. Alpha Project’s dedication to a full body approach to rehab and unique 1:1 treatment style to help patients get the best quality care they deserve. Whether your goal is running a marathon after having kids, getting back to the CrossFit gym, or walking to your car without leakage or pelvic pain, Veronica can help optimize your pelvic floor so you can do what you love without any restrictions! Register: (link also in bio) /veronica-brugmann/meet-with-alpha-project-phyzio-pelvic-floor-workshop-clone?uuid=6740fe23-0a94-4d94-b52f-f4fb650e79c0 Follow me to learn more and work with me to solve your problem! Come and get some pelvic floor therapy! 😁👍 ✨Our 3-step process to your recovery✨⁠⁠ We use a personalized 1:1 approach to⁠⁠ 1. Find the root cause of your pain⁠⁠ 2. Address the underlying root cause⁠⁠ 3. Give you the tools to stay pain free long term!⁠⁠ #pelvicfloor #pelvicfloorphysicaltherapy #leakage #postpartum #bladderproblems #prolapse #diastasisrecti #tailbonepain #pregnancy #gaithersburg

If you’ve been watching a lot of the running form posts recently here’s is a great post for you! ✨These are exercises you can do to improve your running form and change from a quad dominate running form to better engaging your hamstrings🏃‍♂️🏃‍♀️ ✨Give these a shot at before you go on your run!

Is MOBILITY the secret sauce to your running?? In this episode, Dr. Matt Silver, DPT (@mattsilverpt @alphaprojectphyzio ) dive into the science of mobility and tissue quality! We talk about how hip extension, ankle dorsiflexion, and thoracic mobility are KEY for not only performance but long-term running success, talk about tightness - when you need to stretch vs strengthen - AND learn the surprising importance of big toe mobility for that perfect push-off! Plus, Dr. Matt teaches how to use those lacrosse balls and foam rollers properly! 🎙🎧Listen to the FULL EPISODE of THE RUNNING EXPLAINED PODCAST on your favorite platform now! -- Looking for guidance? Not sure what do to, when or how to do it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals? Join THE RUN CLUB APP for all-access training at your fingertips! NEW app-based Group Coaching in The Run Club-PLUS! Weekly group coaching chat, live monthly group coaching calls, & more! Downloadable Training Plans: based on the science of endurance performance & what research is telling us works most effectively. All plans come in distance (miles & kms) & time-based versions! 🏃‍♀️1:1 Run Coaching: fully individualized programming & intimate coaching support! Apply today!