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pain behind knee when bending

Pain Behind Knee When Bending? Here’s What No One Tells You

Leave a Comment / knee pain /

You’re on a trail at Horsetooth, halfway through your run, and you feel it again, that sharp pull or deep ache behind your knee when bending. You stop, stretch, maybe even shake it out, but it lingers.
You’re not alone. We see this kind of pain all the time here in Fort Collins, especially in runners, hikers, and CrossFit athletes who push hard and expect their bodies to keep up.
It might show up as:
• A sudden pinch when you kneel
• A tight pull when squatting at the gym
• An ache that flares up after long bike rides down the Poudre trail
The pain might not be coming from where you think. And if you’ve tried foam rolling, stretching, or even resting with no luck, it’s time to dig deeper.

Pain Behind Knee When Bending? Here’s What No One Tells You Read More »

hip mobility exercises

Hip Mobility Exercises to Unlock Power: Don’t Let Your Hips Hold You Back

Exercise, Physical Therapy, Stretching, Uncategorized /

When it comes to staying active and pain-free, your hips play a more vital role than you might think. Poor hip mobility doesn’t just affect your hips—it has a ripple effect on your entire body. The good news is hip mobility exercises can make all the difference!

If you’re an active adult or an outdoor enthusiast, improving your hip mobility can be the key to enjoying activities like hiking at Horsetooth Reservoir or running along Spring Creek Trail without pain.

But here’s the kicker: neglecting your hip mobility could lead to long-term issues like:
– Low back pain
– Knee discomfort
– Even Achilles problems

If your hips aren’t doing their job, other areas of your body will have to pick up the slack—and that often leads to pain or injury.

So, how can you improve your hip mobility, stay strong, and move better? Incorporating a hip mobility exercise routine can be the solution.

Hip Mobility Exercises to Unlock Power: Don’t Let Your Hips Hold You Back Read More »

runners knee recovery

Runner’s Knee Recovery: 15 Tips Every Fort Collins Runner Should Know

Runners, Don't Suffer, Physical Therapy, Runner's risks, Running, Uncategorized /

If you’re dealing with runner’s knee, you know how frustrating it feels to have your training sidelined by pain. That sharp ache around your kneecap can make even walking uncomfortable, let alone running your favorite Fort Collins trails.

The good news is, recovery doesn’t have to be a guessing game. With the right approach, you can ease the pain, rebuild strength, and get back to running stronger than ever. 

Let’s explore practical tips to help you recover faster and prevent runner’s knee from holding you back again.

Runner’s Knee Recovery: 15 Tips Every Fort Collins Runner Should Know Read More »

physical therapy

Unveiling the Top 5 Most Asked Questions about Physical Therapy

Uncategorized, Rehab, Training /

Physical therapy stands as a cornerstone in the realm of healthcare, offering a pathway to recovery, rehabilitation, and enhanced mobility for countless individuals worldwide. As people navigate injuries, surgeries, or chronic conditions, curiosity often arises, leading to a multitude of questions about this crucial field. Here, we delve into the top five most frequently asked

Unveiling the Top 5 Most Asked Questions about Physical Therapy Read More »

Rest and Recovery

The Importance of Rest and Recovery: 6 Strategies for Recovering Effectively

Don't Suffer, Fundamentals, Uncategorized /

In the fast-paced world of fitness and exercise, the focus is often on pushing our limits, setting new personal records, and striving for continuous improvement. While this drive and dedication are commendable, one aspect that is frequently overlooked is rest and recovery. Yet, understanding the importance of proper rest and recovery is essential for achieving

The Importance of Rest and Recovery: 6 Strategies for Recovering Effectively Read More »

CrossFit

CrossFit in Fort Collins: Four Eye-Opening Key Benefits and Your Guide to Navigating the Community

Uncategorized /

Intro CrossFit, a standout in the realm of fitness methodologies, has carved a significant niche in Fort Collins, Colorado. Renowned for its challenging yet rewarding regimen, it combines high-intensity interval training, Olympic weightlifting, plyometrics, and more, making it a favorite among fitness enthusiasts. This detailed guide navigates through the essence of CrossFit, celebrates its benefits,

CrossFit in Fort Collins: Four Eye-Opening Key Benefits and Your Guide to Navigating the Community Read More »

A runner in motion on a dusty trail, wearing orange and focusing on the path ahead. Above, text provides tips from physical therapy experts on choosing running shoes to avoid issues and defective footwear.

Know Your Running Shoes: 5 Expert Tips for Running Without Trouble and Preventing Defective Footwear

Uncategorized /

Running isn’t just exercise; it’s a lifestyle. Whether you’re training for a marathon, boosting your fitness, or unwinding after a long day, the right pair of running shoes is key. But what happens when your trusted footwear starts causing trouble? From premature wear to unexpected defects, running shoes can sometimes let us down. But fear

Know Your Running Shoes: 5 Expert Tips for Running Without Trouble and Preventing Defective Footwear Read More »

a man holding the hand of another man in a field.

Not All Injuries Require Rest

DNF, Don't Suffer, Exercise, Fundamentals, Heart beat variability, Heel-striker, Improve your running, Kegels, Pelvic Floor, Postpartum, Pregnancy /

Rest Isn’t Always The Answer Sustaining an injury can be a frustrating experience, especially when the recommended course of action involves nothing more than rest and avoidance of the activity that caused it. While it’s true that rest is an essential part of the recovery process, it’s not always the best solution to promote long-term

Not All Injuries Require Rest Read More »

a man is throwing a ball in the air.

It’s Normal For These Things To Change

DNF, Don't Suffer, Exercise, Fundamentals, Heart beat variability, Heel-striker, Improve your running, Kegels, Pelvic Floor, Postpartum, Pregnancy /

It’s normal for these things to change on a daily basis: How fast you feel How strong you feel How confident you feel How resilient you feel How we feel in our training varies on a daily basis. This is something that is pretty obvious to most people… Some days you feel great! Some days

It’s Normal For These Things To Change Read More »

a woman sitting on the ground next to a tree.

What’s The Best Way To Warm Up For Runners?

DNF, Don't Suffer, Exercise, Fundamentals, Heart beat variability, Heel-striker, Improve your running, Kegels, Pelvic Floor, Postpartum, Pregnancy /

I get this question a lot… “What’s the best way to warm up for runners?” It depends! You don’t NEED to “warm up” before you run… In fact, a lot of other types of athletes use running as a warm-up. Some people feel “stiff” or “cold” when they start to run, and maybe for these

What’s The Best Way To Warm Up For Runners? Read More »

a man hiking up a trail with the words 5 things hikers should do in.

5 Things Hikers Should Do In The Off Season

DNF, Don't Suffer, Exercise, Fundamentals, Heart beat variability, Heel-striker, Improve your running, Kegels, Pelvic Floor, Pregnancy /

Many hikers find themselves entering the warmer months with big ambitions but little to no fitness. Hiking fitness is very important and not only greatly increases the enjoyment of the activity, but also reduces the risk for injury. Especially if you’re looking to crush 14ers of long backpacking trips, hiking fitness becomes increasingly important. Hikers

5 Things Hikers Should Do In The Off Season Read More »

a man and a woman sitting on a couch with the caption stretching probably isn.

Stretching Isn’t Doing What You Think It’s Doing

DNF, Don't Suffer, Exercise, Fundamentals, Heart beat variability, Heel-striker, Improve your running, Kegels, Pelvic Floor, Postpartum, Pregnancy /

Static stretching is the most common form of stretching that I see misused. It seems like it’s been ingrained into the minds of all active people that stretching is necessary to be athletic or active, but this is not the case. There are three major reasons I hear the most regarding why people are static

Stretching Isn’t Doing What You Think It’s Doing Read More »

a man running on a trail in the woods.

Speedwork Does Benefit Ultrarunners

DNF, Don't Suffer, Exercise, Fundamentals, Heart beat variability, Heel-striker, Improve your running, Kegels, Pelvic Floor, Postpartum, Pregnancy /

Ultrarunners are used to going long and slow. That’s exactly what most people are doing during ultras anyway. When it comes to training specificity, that’s great, and you’re right, this doesn’t replace long and slow aerobic training and base-building. But this type of work can yield great results when it comes to maximizing your engine.

Speedwork Does Benefit Ultrarunners Read More »

So You’ve Been Given The Direction To Stop Running By Your Doctor

So You’ve Been Given The Direction To Stop Running By Your Doctor

Don't Suffer, Exercise, Fundamentals, Pelvic Floor, Postpartum, Pregnancy /

So you’ve been given the direction to STOP RUNNING by your Doctor… Many of us runners have been so frustrated by an injury, we eventually head to the doctor to figure out how to manage this. Or perhaps, you have never had pain/injury and this completely stops you in your tracks with your running. The

So You’ve Been Given The Direction To Stop Running By Your Doctor Read More »

a man holding a barbell with the words is there a right or wrong way.

Is There A Right Or Wrong Way To Do An Exercise?

Don't Suffer, Exercise, Fundamentals, Pelvic Floor, Postpartum, Pregnancy /

People make it seem like common sense that there are inherently “good” and “bad” ways to do exercises. I frequently hear things like … “squatting knees past toes is dangerous!” or “deadlifting incorrectly will cause you to slip a disc.” This isn’t the case. It can be safe to train seemingly “dangerous” lifts. For example,

Is There A Right Or Wrong Way To Do An Exercise? Read More »

Know Your Pelvic Floor – Return to Running Part 3

Know Your Pelvic Floor – Return to Running Part 3

Don't Suffer, Exercise, Fundamentals, Pelvic Floor, Postpartum, Pregnancy /

 Are you a new mom that’s recently postpartum and looking to get back into running? Well first of all, go back and check out my first video and try those four strength training exercises to increase your lower extremity strength and stability. If you’ve done that and you’re feeling strong, you aren’t having any

Know Your Pelvic Floor – Return to Running Part 3 Read More »

a man lifting a barbell with the words what are some ways to monitor strength.

What Are Some Ways To Monitor Strength Training Intensity

Don't Suffer, Exercise, Fundamentals, Pelvic Floor, Postpartum, Pregnancy /

Strength training has so many benefits to athletes and overall health in general. Although a common mistake is when intensity isn’t high enough to yield maximum benefits. To build strength, intensity needs to be high enough to challenge our muscles near their FULL capacity. Maximizing the benefit of time spent training is very important for

What Are Some Ways To Monitor Strength Training Intensity Read More »

a blue background with the words, weather and training with atmosphere scientist brad wells.

Weather and Training with Atmospheric Scientist Brad Wells

Don't Suffer, Exercise, Fundamentals, Pelvic Floor, Postpartum, Pregnancy /

In this episode of the Making Strides Podcast AJ and Adam talk to Brad Wells. He studied atmospheric science at CSU and works in meteorology. Naturally, they discussed all things weather so that you can best know what is coming your way and prepare. Also discussed, are the infamous inversions and how accurate our watches

Weather and Training with Atmospheric Scientist Brad Wells Read More »

Just Because You’re Exhausted Doesn’t Mean Your Workout Was Effective

Just Because You’re Exhausted Doesn’t Mean Your Workout Was Effective

Exercise, Fundamentals /

Workouts should be catered to your specific goals. There should be a lot more thought that goes into workouts than simply being exhausted. Workouts need to be specific to: The movements specific to the goal activityThe muscles and joints specific to the goal activityThe energy system(s) specific to the goal activityThe speed of movement specific

Just Because You’re Exhausted Doesn’t Mean Your Workout Was Effective Read More »

Are Your Rehab Exercises Preparing You For the Demands of Your Sport?

Are Your Rehab Exercises Preparing You For the Demands of Your Sport?

Exercise, Fundamentals /

One of the biggest reasons why rehab will sometimes fail athletes is when the exercises are too easy, rudimentary, or generalized. It’s fairly common that new clients will come in and tell me what exercises they’ve been doing or have done in the past, or they’ll show me their rehab program from the last place

Are Your Rehab Exercises Preparing You For the Demands of Your Sport? Read More »

Don’t Be Afraid to Ask “Why?”

Don’t Be Afraid to Ask “Why?”

Exercise, Fundamentals /

Don’t take everything you hear from a medical/health professional at face value. There are so many people offering services, advice, and information regarding health nowadays. Trust in your doctor, PT, or dietician, etc… it shouldn’t be assumed. Asking a simple “why” when reasoning hasn’t been given is vitally important. As a healthcare consumer, understanding exactly

Don’t Be Afraid to Ask “Why?” Read More »

a woman is tying her shoes on the road.

Tendons Need Load

Exercise, Fundamentals /

Tendons need load! People sometimes wonder why tendon pain can linger for VERY LONG periods of time, months to years. They come to me frustrated and confused, wondering why “nothing has worked” and that they’ve “tried everything.” Then I usually ask, “have you tried high-intensity loading?” The answer is usually “no.” Here’s what usually happens

Tendons Need Load Read More »

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All information on this website is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website.

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