Pain Free Athlete :: Sports Conditioning Training Pyramid

Alignment is the Foundation of Strength and Athletics

Please enjoy an excerpt from my book, Winning the Injury Game, which will be released this summer.   Gray Cook, MSPT, OCS, CSCS, researcher, national lecturer, and author, developed the “Optimum Performance Pyramid” as a model to understand movement. It … Read More

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The Pain Free Athlete :: Asymmetrical Skelton

How Did Your Body Get Askew?

Please enjoy an excerpt from my book, Winning the Injury Game, which will be released this summer.   If you’re like most active people, your self-assessment revealed unbalanced posture. Your joints were not all perfectly lined up, and the weight … Read More

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Defining the Core

Please enjoy an excerpt from my book, Winning the Injury Game, which will be released this summer.   What is your core? And how does it relate to your posture? Although we hear a lot about “the core” and have … Read More

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The Pain Free Athlete :: Knee Injuries

Find Non-Movement-Based Techniques to Manage Stress

Please enjoy an excerpt from my book, Winning the Injury Game, which will be released this summer.   Injuries raise your stress level. Looking back at the previous tips (for your healing journey), each of these could be a source … Read More

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Beware of Stretching Your Hamstrings

Please enjoy an excerpt from my book, Winning the Injury Game, which will be released this summer.   Muscles need to be balanced between the front and back as well as the left and right sides of the body to … Read More

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The Pain Free Athlete :: To Do Everything

Achieve More in 2017 with an Organized Mind

Are you perpetually making to-do lists–but find yourself unable to complete the tasks efficiently? Do you often feel lost and overwhelmed with your responsibilities, and despite being continuously busy, perceive you are not making progress in the important aspects of … Read More

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The Pain Free Athlete :: Winged Scapulae

How to Fix Winged Shoulder Blades

What are winged shoulder blades? The image above shows a young boy with winged shoulder blades (scapulae). Notice the pen marks on the inner edge of the scapulae where these bones are sticking out from his back. There is a gap … Read More

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9 Reasons to Support Local Athletic Events

Earlier this month my husband and I rode the Moab Century, a 100-mile bike tour, on our tandem. We enjoyed the beautiful scenery, well-stocked aid stations, and camaraderie of being out on the roads with several other cyclists from around … Read More

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The Pain Free Athlete :: Foot Alignment

Don’t Fear Foot Pronation

Pronation is defined in the Merriam-Webster dictionary as “rotation of the medial bones in the midtarsal region of the foot inward and downward so that in walking the foot tends to come down on its inner margin.” You can see … Read More

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The Pain Free Athlete :: Hip Joint

Osteoarthritis is a Symptom of Postural Misalignments

At 38 I was diagnosed with severe (grade 4) bone-on-bone left hip osteoarthritis. Too young for a joint replacement, I was advised by my doctor to reduce my activity level and avoid any movements that hurt. When the pain was … Read More

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Posture, Presence, and Personal Power

“Our bodies change our minds …and our minds change our behavior …and our behavior changes our outcomes.”   This was written on one of the slides in Amy Cuddy’s popular TED Talk: Your Body Language Shapes Who You Are. Her … Read More

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The Pain Free Athlete :: Age is not to blame for sports injuries

Age is Not To Blame for Your Sports Injuries

Many people will blame injuries and pain on their age. I’m here to tell you that giving up sports is not a certainty of growing older. Sports are not to blame for your injuries, either. Sports are not bad! We … Read More

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The Pain Free Athlete :: The Color Run

What is Athletic Toughness?

Is athletic toughness pushing through the pain and possibly compromising your body for future sports participation to compete in a race? OR Is athletic toughness having the integrity to listen to your body, make self-respecting choices and think beyond today’s … Read More

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The Pain Free Athlete :: Grinder MTB

Who’s in Charge of Your Health?

My mother was told she had six months to live. She followed her doctor’s prediction and died within that time period. A client informed me it would take a year to recover from his plantar fasciitis; he didn’t make any … Read More

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3 Exercises for Better Upper Body Posture

Are you afraid of having a rounded upper body that makes you look and feel old?   This seems to be the number one postural concern of my clients and class participants. But let’s not forget that your mid-spine is … Read More

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The Pain Free Athlete :: Practice Self-Compassion for Better Health

Practice Self-Compassion for Better Health

February is the month of love and hearts. We recently celebrated Valentine’s Day in the US, where we expressed our affections for others. But what about giving ourselves love and compassion? Research has found that self-compassion is linked to improved … Read More

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The Pain Free Athlete :: Belly Breathing Isn't What You Think

Belly Breathing Isn’t What You Think

At one time or another you’ve probably come across the phrase “belly breathing,” whether it was a well-meaning yoga teacher, fitness instructor, magazine article, personal trainer or even in my posture classes. The intention of this phrase is to initiate … Read More

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