Ask the Doc: PTs to the Rescue

1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)

The Need for Pre-Hab & Re-hab

Fitness requires efficient movement in order to be sustainable and yield progress.
Good health requires exercise — basic human movement. With the sedentary demand of most contemporary jobs, however, this concept can easily be overlooked. Moving properly is no longer intrinsic as it was throughout childhood; the hours devoted to being physically active have withered down to small windows
of opportunity between work, errands, social obligations, and sleep. But for those dedicated to fitness, finding time is not as challenging as making the most of that time.

Those who pursue fitness strive for the optimization of human movement, typically in the form of strength, speed, power, skill, or any combination of the four. Achieving any one of these requires the practice of movement(s) through higher intensities and/or volumes than the demands of standard daily activity. In other words, fitness requires efficient movement in order to be sustainable and yield progress.

Our latest column in Tabata Times seeks to help you answer these questions for yourself as well as educate the community about proper maintenance of the muscles and joints.
Among the many barriers to any fitness goal, inefficient movement is the worst. If not addressed, it spreads and wreaks havoc on the overall kinetic chain. Why is this important? Because it’s the alignment of the kinetic chain which dictates transfer of power, stability, balance, and flexibility. Optimal performance cannot be had without these factors.

Unfortunately, we all have inefficiencies throughout our frame, resulting from years at a desk job, prior injuries, or just going about exercise in the wrong manner. Regardless of the primary cause, impatience or misinformation exacerbates this cycle of poor movement, which can lead to new injuries or aggravate an old one, stymieing overall progress.

As you can see, this issue is a difficult and convoluted one to tackle. Where do you start? How do you know what’s wrong with you? Are you moving well? Can/should you work through it? Which prehab/rehab method is best for you? Our latest column in Tabata Times seeks to help you answer these questions for yourself as well as educate the community about proper maintenance of the muscles and joints. Our group of professionals all possess extensive experience with the CrossFit community as athletes, coaches, and/or trainers and have experience in competitive sports. The broad perspective they offer will yield detailed insight regarding movement.

Meet Our PT Team

Missy Albrecht

DPT, CSCS, FMS| Physical Therapist/Coach

Missy graduated from Mount St Mary’s in 2011 with her DPT and now works as a physical therapist at ProWellness Southbay. She has been coaching at CrossFit Southbay since 2010, and also has experience doing strength and conditioning with sports teams. Although hesitant to try CrossFit at first, she is now a true believer in the varied movements and enjoys the team atmosphere that she had growing up playing soccer. At CrossFit Southbay, she currently does functional movement screenings for injury prevention and injury consulting for those trying to modify workouts while recovering from an injury. CrossFit has helped to combine her two passions: fitness and physical therapy. Her goal is to educate CrossFitters about their body in order to prevent injury and help them excel as athletes.

Stacey Hallarces

DPT, CES | Physical Therapist/Coach

Stacey graduated from University of Southern California DPT program in 2012. She has been a personal trainer since 2007 and currently coaches at CrossFit Mean Streets in Los Angeles, CA. She hopes to help others not only improve their movement, but to also not neglect taking care of their frames, as she has been guilty of in the past! Her experience with the high volume of CrossFit athletes is a valuable tool to help the community at large.

Matt Smith


Matt Smith is currently completing his Doctor of Chiropractic Degree from Palmer College of Chiropractic West and has been working as a CrossFit Trainer and Personal Trainer since 2008. He has had the  opportunity to spend time working in many different gyms in and out of Crossfit, and currently coaches at CrossFit Palo Alto in Northern California. Says Matt:

CrossFit has had a huge impact in my life and I’ve grown so much from the experiences I have had and the people I have met in the last few years. I am incredibly excited to contribute to the efforts of this column to promote efficient, powerful, and most of all pain-free movement for CrossFitters everywhere.

Mike Chin


Michael recently graduated from the New York University Doctor of Physical Therapy program.  Prior to PT school, he played collegiate tennis for UC Davis, was a student athletic trainer, and worked as a tennis coach and strength and conditioning coach for competitive junior tennis players.  Michael has always had a strong passion for health, wellness, and sports, and has found that CrossFit encompasses them all.  Michael hopes to lay down a framework for all systems of the body so that CrossFitters can have a long and healthy experience, as well as provide guidance with physical dysfunction along the way.

Whitney Welsch


Whitney is a Physical Therapist for Select Physical Therapy’s Central Park outpatient physical therapy center.  Her clinical specialties include treatment of orthopaedic conditions, sport and spine, performance enhancement, treatment of the female athlete, and clinical mentoring. She completed a Clinical Doctorate in Physical Therapy from Regis University in 2006 and was the Chief Resident of the Evidence in Motion initial cohort of the Orthopaedic Residency prior to transitioning to a Fellowship program for Orthopaedic Manual Physical Therapy. In addition to having multiple CrossFit certifications, in her spare time Whitney competes in Olympic weightlifting for Coffee’s Gym in the 63kg weightclass, and is a frequent CrossFit competitor for RedBlack Gym and CrossFit Central and coaches group classes at CrossFit Central.

Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

szurley published the post You're doing it wrong. This is how you Bar Mup... on Tabata Times
Alright so in all honestly I still don't have a ring Mup a.k.a muscle up but let me tell you, bar...
zmosbarger published the post The Tug-o-War Between Playing to Your Strengths and Staying Constantly Varied on
We have been on the road for eighteen days now, a time span that has allowed us to visit fourteen...
szurley published the post Skipping Leg Day on
OK so you are probably rolling your eyes thinking about the last time someone at a CrossFit gym...
CrossFit Fairfax shared a link on Facebook

Two weeks before our Nutrition Challenge officially starts!

CrossFit Reston shared a link on Facebook

Two weeks before our Nutrition Challenge officially starts!

CrossFit Falls Church shared an image on Facebook

Last call before Fall Whole 30 kicks off September 17th! Join Amy and Bonny at CFA September 11th, 7:00 pm if you have any questions about this CFA/CFFC challenge! Folks who want to drop off their $25 buy-in are free to come by and do that as well! Note: If you have already attended info sessions for Whole 30 before then this meeting is completely optional. Just email Amy and Bonny that you would like to join! and

CrossFit Reston posted on Facebook

Happy birthday to Sarah Pomeroy!! Birthday burpees > spinning!!!

CrossFit Chesapeake shared an image on Facebook

We are a week into our "Everything in Moderation" Nutrition Challenge. The high-fat, low-carb approach is taking some people out of their comfort zones. Not so for Tara, she's posting some gourmet-lookin' pictures on our challenge group page. Whether you're doing the challenge or not, have you tried any new recipes this week? Share them with us! That's what the community is for :) (Thanks to Tara for the photo!)

tarynhaggerstone published the post CrossFit: What Makes a Good Competition? on
Over the past couple years, the number of people who do CrossFit has gone through the roof, and...
Fentress CrossFit posted on Facebook

Wednesday's WOD: 21-15-9 Over the bar Burpees Power Cleans 135/95# Then 50 Sit-Ups 50 Ball Slams

CrossFit 757 shared a link on Facebook

L-Sit & 3 Rds: Run + Power Snatch: Accumulate 3 mins in L sit/hang/hold Then 3 rounds: 800m run 10 power snatch (165/110)

CrossFit 757 posted an article
paleobutter published the post Paleo Paella on Nutrition WOD
This is a Paleo version of the Valencia style of paella. Adaptions include smoked/ grilled chicken...
Patriot CrossFit shared a link on Facebook

Once you learn how to Pose, fall, and pull you must learn one other crucial piece of running technique: cadence. […]

CrossFit Shadyside shared a link on Facebook

CrossFit Advance posted on Facebook

For those of you with smartphones there is a free app you can download to automatically calculate your weights for this new strength cycle. Search "Wendler Calculator" or "5/3/1 Calculator" all you have to do is enter you 1 Rep Max and make sure the "use 90%" is activated, and it will tell you what whats to use.

Compound CrossFit posted an article
Ballston CrossFit shared an image on Facebook

J. Humenay published the post Answering The Question - "Why Do You Lift?" on
Recently, I've been asked the question, "Why do you do Olympic lifts? There are so many other ways...
CrossFit Chesapeake posted an article
CrossFit Rosslyn posted an article
CrossFit Falls Church shared an image on Facebook

CrossFit Rosslyn shared an image on Facebook

CrossFit Rosslyn shared an image on Facebook

CrossFit Rosslyn shared an image on Facebook

Patriot CrossFit shared a link on Facebook

When Serious Becomes TOO Serious Many of us take our fitness, and our training, pretty seriously. Serious is good — it allows you to dedicate yourself to getting better at...

CrossFit Pittsburgh posted an article
CrossFit Arlington shared a link on Facebook

Wed 10 Aug 2014

CrossFit Arlington posted an article
Trident CrossFit posted an article
Patriot CrossFit posted an article
CrossFit Integrated Fitness shared a link on Facebook

CrossFit Reston shared a link on Facebook

Skill - Strict HSPU 4 rounds for time: • 10 Strict HSPU • 15 Power Snatch 95#/65# Core - 2 x 15 Good Mornings 45/33#

CrossFit Old Town shared a link on Facebook

CrossFit Pittsburgh posted on Facebook

Available right now: 1 pair of Men's Cordura WOD Shorts Size 33" Retail $60.00 yours for $40.00.

astewart30 published the post Size Doesn't Matter on
From the time I was 10 years old I have been aware of my size. I have always known how much I weigh...
CrossFit KSX posted on Facebook

Tuesday's Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*

CrossFit Iron City posted on Facebook

This week's challenge is: 3 min AMRAP of 20 DU's Jason L. already has 2 wins down, who is going to take the top spot this week?

CrossFit Arlington shared an image on Facebook

CrossFit Center City shared a link on Facebook

#DIDYOUKNOW that CFCC offers Custom Fit Meals? These fresh, healthy meals are a great option for weeks when you're especially busy. They offer a huge menu that rotates week to week, and there's no commitment required. Use code CENTERCITY to take 10% off your first order. If you're thinking about participating in the #cfccrecharge or are struggling to find healthy options on-the-go, give CFM a try! #nutrition #paleo #paleoish

CrossFit Center City shared an image on Facebook

Don't forget we are holding a 2 hour introductory Strongman clinic on Sunday September 28th. Link to sign up is in the comments. Email Record at if you have any questions about it and remember it is open to both CFCC member and non-members!

CrossFit Prime posted an article
CrossFit Prime posted an article
CrossFit Athletics posted on Facebook

SFH Fish Oil and *new* pure protein (without Creatine) is in stock!! Get it while it's hot.

Kristy Parrish published the post How Julie Foucher Became Julie Foucher on
Editor's Note: "How Julie Foucher Became Julie Foucher" was originally posted to the Beyond the...
WhatWouldJohnMackEat published the post Portuguese Style Littleneck Clams on
Littleneck clams are hands down my favorite seafood. I eat them raw, steamed or cooked Portuguese...
CrossFit Prime posted an article
CrossFit Focus shared an image on Facebook

Jeremiah swinging the kettlebell with authority.

CrossFit Focus shared a link on Facebook

You don't get what you want - you get what you work for.

Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Tuesday 9/9/14 15 mins to work to heavy Snatch deadlift + snatch pull + snatch For time: 10 power cleans 185/125 20 burpee over bar 30 toe 2 bar 200ft farmers carry 55/35 30 toe 2 bar 20 burpee over bar 10 power cleans

CrossFit Center City shared a link on Facebook

Learn all about the newest cycle leading up to the CrossFit Total on Halloween! Deadlift and Strict Press Tuesday tomorrow!

CrossFit RDU shared a link on Facebook

CrossFit Invoke shared an image on Facebook

Body Comp Challenge is in full swing. Be sure to make these next 12 weeks worth it! #cfinvoke #cfiathlete #cfibootycamp #crossfit #bodycomp #fat #relentlesslife #weighin #eatright #nutrition #goals #progress

CrossFit King of Prussia posted an article
CrossFit RDU posted an article
CrossFit Gastonia shared a link on Facebook

Tuesday's WOD

CrossFit Delaware Valley shared an image on Facebook

6pm cleanin' and dubbin'!

CrossFit Delaware Valley shared an image on Facebook

N'Sync! (See what I did there? Lol)

Breaking Point Fitness CrossFit Ridge Ave shared a link on Facebook

There is still space left to register for the Carl Paoli seminar at CrossFit Ridge Ave on September 20th from 9am-5pm. The seminar is $295 with discounts offered for CF Level 1 Certified Trainers, Educators, Military/Fire/Police/Rescue and USA Gymnastics members!

CrossFit 77 shared an image on Facebook

What an awesome start to our Let's Move class on Saturday September 6! Remember this class is free every Saturday from 10:30-11:30 bring your kids and their friends! We can't wait to see the turn out for this Saturday!

@TabataTimes on Twitter

Watch the latest episode of GPTV