Want to know how to prepare for your upcoming race? Our Distance Running Program fills in the gaps around your race training with three different tactics to increase your performance and prevent injury (VIDEO BELOW):

1. Dynamic warm-up exercises to efficiently maximize your training

  • Elevate the heart rate and increase blood flow to tissues

  • Prime the neuromuscular system to facilitate use of full speed and power

  • Prepare the elasticity of tissues for optimized performance and injury prevention

2. Static cool-down stretches optimize muscle recovery

  • Improve flexibility and range of motion more effectively while muscles are warm

  • Reduce the risk of injury caused by muscular imbalances and lesions of the connective tissue

  • Reduce soreness after your workout


3. Foam rolling improves circulation before and after

  • Increase supply of oxygen to your muscles to assist with warm-up and recovery

  • Loosen tight, achy muscles

  • Reduce delayed-onset muscle soreness

  • Increase muscle flexibility and range of motion


Watch the Distance Running Basics: Running Your Race Injury Free video presented by Emily Milbank PT, DPT, CSCS

1. Dynamic Warmup (Repeat 10x Each Side): Walking Hip Cradle (0:19), Walking Figure 4 (0:33), Walking Quad Pull (0:48), Active Hamstring Stretch – Walking Tin Soldier (1:03), and Hip Stretch & Twist – World’s Greatest! (1:16)

2. Cooldown Stretching (Hold 20s each side): Static Hamstring Stretch (1:50), Static Glute Stretch (2:01), Static Figure 4 Lateral Hip Stretch (2:07), Kneeling Hip Flexor Stretch (2:17), Standing Gastroc Stretch (2:30), Standing Soleus Stretch (2:39)

3. Foam Rolling 101 Basics (Roll 1m Each Side): Glute (2:58), IT Band (3:17), Hamstring (3:34), Quad (3:47), Calf Foam Rolling (4:04)


Let’s Talk Feet! Ensuring a Good Foundation from the Ground Up

Running Evaluations

Becca Swope PT, MSPT, OCS and Anna Hinman PT, DPT, CHC, CEAS

It’s resolution season! With 2019 here, a lot of us are hitting the reset button on our health and setting goals to become more physical active. It can be difficult to fit physical activities into your already busy day though. Our Guru’s from the Grantham clinic are here to help with 5 tips to help you meet your goals!




Don’t stress yourself out trying to find that one open spot close to your building. Park far away in that nice open lot and get a few extra steps in. Same thing when picking up your mail! Park the car and use it as an opportunity to take a quick walk!


We’re not built to sit all day. Set an alarm for every 30 minutes for a quick stroll, stretch, or exercise. Try doing a few squats, toe-touches, or side-bends to get the blood moving!



Chores building up and you still haven’t gotten in your exercises? Time to do double-time! Try heel raises while washing dishes, balancing on one leg while brushing your teeth, or flexing your core while driving around on errands.



You don’t have to have a fancy watch to track steps. Did you know most smart phones have a pedometer built into them? Set goals you can manage with yours and work up to 10,000 steps a day!



Don’t jump back into your exercises full tilt. That’s how you injure yourself and set yourself up to fail. Start slow with goals that you know you can achieve. That way you have no excuses to not do them and can create a habit over multiple weeks. Then, you can start to ratchet up the intensity and work towards goals without having to re-engage your willpower constantly.


If you have any questions for our Grantham Gurus, please email us at scheduling@cioffredi.com.


New Year – Newsletter!

Client Success: In Her Own Words

I have been living with chronic lower back pain for years and finally have gotten relief through just a few sessions of dry needling with Marsha and Becca. 

“I am thrilled to have relief and know that dry needling is a resource for this discomfort should I experience it again. Thank you Kate, Becca and Marsha!”

This back pain has affected my quality of life and sleep. I exercise, stretch, have tried massage and over the counter pain medication but have only gotten very temporary relief. My physical therapist, Kate, thought that perhaps I would benefit from some dry needling. Continue reading

Prenatal Physical Therapy

Physical therapy is not just for injuries. Physical therapy during pregnancy can be useful for relieving common discomforts such as back pain, and for enabling an easier, more comfortable pregnancy, birth, and postnatal recovery.Prenatal Physical Therapy

A woman’s body undergoes several changes to adapt to the growth of a fetus. For example, an increase in the curvature of the spine (called lumbar lordosis) can trigger low back pain and/or aggravation of the sciatic nerve (sciatica). Additionally, natural hormone changes that prepare a woman’s body for childbirth—by relaxing or loosening connective tissues—can cause increased mobility of joints that may result in overextension and strain.

Continue reading