Ask the Doc: PTs to the Rescue

Love to Eat? Introducing

Are you passionate about food, nutrition and recipes? Unleash your inner foodie and check out our brand-new site - share your favorite recipes at Nutrition-WOD today!

Print

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

ART, FMS, CPT, CES


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

DPT, CSCS

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

PT, DPT, OCS

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

Central Oregon CrossFit posted on Facebook

Just a reminder of the Holiday weekend schedule! Classes on the 4th are at 6 and 9 AM only and no classes Saturday! Have a great 4th of July weekend everyone!!

Fearghal CrossFit shared an image on Facebook

20140703 What a great Thursday everyone! Way to put in the extra effort on this warm day. Just a reminder that tomorrow is our 2nd Anniversary WOD, BBQ and Fireworks as well as this Nation's Independence day. Everyone is welcome starting at 4pm, we'll be working out at 6 (for those of us so inclined and then it is time to bbq and watch the fireworks!! Don't forget to invite friends and family. For those members of our Fearghal Family who will be out of town celebrating be safe. Skill Hang Clean 3-3-3-3-3 WOD Partner Row 3000m

CrossFit Southwest Portland shared an image on Facebook

Nice work 9am crew!

McMinnville CrossFit IMUA shared an image on Facebook

4 days past her due date! Come on baby Hazel...we want to meet you!!!

Molly Eledge published the post Paleo Churro Ice Cream Sandwich on Nutrition WOD
Paleo. Churro. Ice Cream. Sandwich. WAAAH?! Yeah- you read right! And don't let the whole "paleo"...
CrossFit Portland shared an image on Facebook

While coaching box squats, booty comp was in the midst of a hellacious set of cyclist squats. Different squats for different folks!

CrossFit StumpTown shared an image on Facebook

AMRAP in 18 minutes: 5 Wall Walks 10 Muscle Snatches 75/45 15 Toes 2 Bar 20 Double Unders

Fearghal CrossFit posted on Facebook

**CLOSED SATURDAY** It appears most people will be out of town this weekend enjoying the holiday weekend and the fact that we will be getting our Fourth of July WOD on Friday night we will be closed this Saturday. We hope you all enjoy your weekend and wish this great country a Happy Birthday!

CrossFit Roseburg shared a link on Facebook

Shoulder Press @ 20X1 tempo Rest 3 minutes between sets For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 …

Bridgetown CrossFit posted an article
Bridgetown CrossFit shared a link on Facebook

Week 4 Thrusday http://wp.me/p3iDcO-2It

Bridgetown CrossFit posted an article
McMinnville CrossFit IMUA shared an image on Facebook

Coming soon! Bring a friend and let's get ready for some football!!!

Kristy Parrish published the post King Kong Apparel: Generation Gym Bags Are Built for a Lifetime on Tabata Times
How many of you have gone through more than two gym bags in the last year? Or three? Or even four?...
Bridgetown CrossFit shared a link on Facebook

T. Rice Conditioning Test http://wp.me/p3iDcO-2Iq

Bridgetown CrossFit posted an article
CrossFit HEL shared a link on Facebook

The Ghost 6R For Reps of: 1 min max cal Row 1 min max Burpees 1 min max Double Unders 1 min Rest Do not game this workout, complete as many reps of each exercise as possible. Score is the completed number of reps for each exercise, posted as cal...

CrossFit Prineville posted on Facebook

HAPPY BIRTHDAY Vikki Iverson!!!! 29 looks good on you girl!!!! ;-)

Beaverton CrossFit posted an article
CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/7/2/likeagirl #likeagirl

Beaverton CrossFit posted an article
CrossFit 101 shared a link on Facebook

http://crossfit101.com/waiting-exhale/

CrossFit Los Gatos posted an article
CrossFit Excellence shared a link on Facebook

Check out the pain faces, the tires, the farmer carry...

CrossFit Excellence posted an article
Berkeley CrossFit posted an article
mindcoach published the post Confidence and High Intensity Performance on
I know we just moved out of ski season, but skiing has so much to teach us about mental strength...
Morgan Hill CrossFit shared a link on Facebook

week5 wod4 http://wp.me/p3Bc8L-jj

CrossFitOfFremont posted an article
Berkeley CrossFit posted an article
Tracktown CrossFit shared a link on Facebook

7-3-14 http://wp.me/p4qBhj-bm

CrossFit 101 posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Thursday, July 3 SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …

CrossFit Oakland posted on Facebook

Thursday is a Recovery Day!

Telegraph CrossFit shared a link on Facebook

Thursday 7/3/2014 WOD http://www.telegraphcrossfit.com/thursday-732014/

Telegraph CrossFit posted an article
CrossFit Ashland posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - Mobility with Roskopf Guest Mobilizer this evening! This guy knows how to have a good time! View Public Whiteboard: http://bit.ly/1vzh78F Metcon (No Measure) Expect some smashing, rolling, twisting, turning, laughing, crying and overall goodness happening to your crusty tissues!

Max Fitness CrossFit posted on Facebook

7/3/14 Come in, work on a skill! Make up a WOD.

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit the Den posted an article
Beaverton CrossFit posted on Facebook

Mobility Thursday night. July 3rd. 6:30pm - guest/substitute mobilizer! This guy's gonna tear you apart! Have a blast gang! RWR.

CrossFit Sweatshop posted an article
San Carlos CrossFit shared a link on Facebook

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/07/03/kevins-climb-completed/

San Carlos CrossFit shared an image on Facebook

Lots of snatches tomorrow #crossfit #snatch #fit #fitness #exercise #lift #wod #pr #crossfitgirls @mjett74

San Carlos CrossFit shared an image on Facebook

Working on our base. #crossfit #rowing #fit #fitness #wod #lift #exercise @mmaclean01

CrossFit All Terrain posted an article
Concord CrossFit shared an image on Facebook

Welcome some new faces :-) great job tonight Courtney, John and Megan!!!

CrossFit Grants Pass posted an article
CrossFit West Santa Cruz shared a link on Facebook

Matt http://wp.me/suz1A-matt

CrossFit West Santa Cruz posted an article
CrossFit Southwest Portland posted on Facebook

Thursday: WarmUp Run or Row 400m 1 Len BearCrawl 1 Len CrabWalk 3 Rounds 7 HollowRock 7 SupermanRock 1) ForTime 4 Rounds 5 HSPU 100m ShuttleRun Rest 3:00 4 Rounds 15 MedBallSitUp 15 BackExt (on floor, a superman) Rest 3:00 4 Rounds 15 WallBall 20/14# 15 BoxJump 24/20" Cool Roll Remember we are closed Friday and Saturday. See you tomorrow and Sunday at 3:00pm.

Beaverton CrossFit posted on Facebook

Great work at the track tonight....tough session

CrossFit Potrero Hill posted an article
CrossFit X Factor posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - CrossFit View Public Whiteboard: http://bit.ly/TQiSCw Main WOD Around the World (No Measure) 5 movements @ 70% 1 min each for 30 min Olympic lifting Clean and Jerk (1 clean + jerk each 90s ; add 10# until fail ) Perform 1 clean + jerk each 90s, add 10# ; until fail...rest 5 min , repeat...try to meet or beat it Men start - 135 Women -95

Telegraph CrossFit shared an image on Facebook

Working on Jerk Balances for warmups and position work in tonight's Weightlifting Class

Bridgetown CrossFit shared a link on Facebook

“Isabel” http://wp.me/p3iDcO-2In

@TabataTimes on Twitter

Watch the latest episode of GPTV