Andrea Dowd at Precision Sports Therapy INC

02/17/2026

Laura has completed her debut at the Olympics. It’s now time for Daniel to shine. This guy works hard, and pushes himself past the point of pain. Remember that name Daniel Hall over the next week, he races the 1500 m on thrus at 8:20 am and then the Mass start on Sat at 6:30 am. He has been enjoying time at the village, but also has been training hard prior to to his debut on Thrus. Go Daniel Hall- Go team 🇨🇦

02/11/2026

Lumbar Tendinopathy: Causes, Symptoms, Diagnosis and Treatment for Chronic Low Back Pain

Lumbar Tendinopathy is an underdiagnosed cause of persistent low back pain. Often mistaken for a disc injury, muscle strain, or “mechanical back pain”, lumbar tendon pain is a degeneration overload condition affecting the tendons that attach muscles to the lower spine.

What is Lumbar Tendinopathy?

This is a degenerative tendon condition, not an inflammatory one. It affects the tendons of the key spinal stabilizers, such as:
• Erector Spinae Tendons
• Multifidus tendon attachments
• Quadratus Lumborum Tendon
• Thoracolumbar fascia-tendon complex

Instead of healthy, organized collagen fibres, the tendon develops:
• Collagen disorganization
• Reduced Load Tolerance
• Thickening and structural change
• Increased sensitivity to mechanical stress

What causes Lumbar Tendinopathy?

1. Chronic Overload of the Lower Back:
The most common cause of lumbar tendinopathy is repetitive strain. Examples include:
• Repetitive bending and lifting
• Prolonged sitting with poor posture
• Intense Gym Training Without Progressive Loading
• Manual Labour

2. Poor Load Distribution in the Spine:
When hips or thoracic spine mobility are limited, the lumbar spine compensates.
Common Contributors:
• Limited Hip Extension
• Weak Gluteal Muscles
• Core Endurance Deficits
• Thoracic stiffness

This increases tendon stress at the lumbar attachments.

3. Sudden Increase in Activity:
A Spike in activity is a major risk factor:
• Starting a new workout program
• Returning to Sport to quickly
• Increasing lifting volume too fast

Tendons require gradual adaptation

4. Age and Hormonal Changes:

Reduced Collagen Synthesis, particularly in the peri-menopausal and post-menopausal women, may lower tendon resilience and recovery capacity.

Symptoms:
• Deep localized lower back ache
• Pain with lumber extension or resisted back movement
• Morning Stiffness that improves with light activity
• Pain that improves with warm-up but worsens after heavy lifting
• Tenderness at specific attachment points

Unlike disc herniation or sciatica lumbar tendinopathy typically does not cause numbness, tingling or radiating leg pain.

How is Lumbar Tendinopathy Diagnosed?
The diagnosis is primarily clinical. A healthcare provider may assess:
• Pain with resisted lumbar extension
• Pain with during endurance training
• Localized tenderness

Imaging Options:
Ultrasound: shows tendon thickening or structural changes
MRI: degenerative tendon findings without nerve compression
Xray- Does not show up on this

Best Treatment of Lumbar Tendinopathy?

1. Load Management (No Complete Rest)
Rest alone weakens the aggravating load. The goal is to:
• Reduce aggravating loads
• Maintain safe movement
• Modify lifting and posture

Complete inactivity delays recovery.
2. Progressive Tendon Loading (most important)

The gold standard treatment for lumbar tendinopathy is progressive loading.

Phase 1; Isometrics
• Isometric lumbar extension holds
• Pain-modulating static contractions

Phase 2: Slow Controlled Strength
• Hip hinge training
• Tempo Romanian deadlifts
• Controlled back extension work

Phase 3: Functional Loading
• Carries
• Sport-specific movement
• Gradual return to lifting or athletics

Pain during rehab is acceptable if it remains mild and settles within 24 hours

3. Restore Hip and Thoracic Mobility:

Improving hip extension and thoracic rotation reduces lumbar tendon stress and improves load sharing across the kinetic chain.

4. Improve Core Endurance:
• Endurance, not just strength, protects lumbar tendons.
• Focus On:
i. Anti-extension exercises
ii. Anti-rotation training
iii. Trunk endurance holds

5. Adjunct Therapies:
• Shockwave therapy
• Soft Tissue Therapy
• Heat therapy
• Movement re-education

Video Demonstrations:

https://youtu.be/tcH-wef5bwY
https://youtu.be/N0SItAVNIkQ
https://youtu.be/UEjx3KVyXq8
https://youtu.be/JiuT0lVg3YA

02/02/2026

MECHANICAL LOW BACK PAIN - CAUSES, SYMPTOMS AND TREATMENT

Low back pain is one of the most common musculoskeletal complaints worldwide. In fact, mechanical low back pain accounts for nearly 90% of all low back pain causes. Despite how common it is, many people are told they have a “bad back” or structural damage when mechanical low back pain is usually a movement and load tolerance issue, not a serious injury.

What is Mechanical Low Back Pain: Mechanical low back pain refers to pain that originates from the muscles, joints, discs, ligaments or connective tissues of the lumbar spine and pelvis. The defining feature is that the symptoms change with movement, posture or activity.

Mechanical low back pain typically: • Worsens with bending, lifting, sitting or standing • Improves with rest or position changes • Feels stiff or achy rather than constant pain In simple terms, it’s a load management problem and not a broken spine.

Common Causes of Mechanical Low Back Pain:

1. Poor Load Tolerance: a. The spine is being asked to do more than it is prepared for. i. Sudden increases in activity or training ii. Repetitive lifting or bending iii. Prolonged sitting or standing iv. General deconditioning When tissues lack capacity, pain develops

2. Restricted Mobility Elsewhere: a. When motion is limited in other joints, the low back compensates i. Limited Hip extension ii. Stiff thoracic spine iii. Reduced ankle mobility

3. Muscle Imbalances and Poor Motor Control: a. Common Contributors include: i. Weak or delayed glut activation ii. Poor deep core control ( transverse abdominis, multifidis) iii. Overactive lumbar extensors This leads to excessive spinal compression and shear forces

4. Joint or Disc Sensitivity: a. Mechanical low back pain may involve: i. Facet joint irritation ii. Disc loading intolerance ( flexion- or extension- sensitive pain) iii. SI joint load transfer issues These structures are irritated but not injured

Symptoms of Mechanical Low Back Pain: • Localized low back pain or stiffness • Pain that changes with movement or posture • Morning stiffness that improves with activity • Pain without progressive neurological symptoms

Treatments for Mechanical Low Back Pain: • Avoid bed rest, stay active within tolerance • Modify aggravating activities instead of avoiding movement • Restore mobility: o Hip flexor and hip capsule mobility o Thoracic spine extension and rotation o Ankle Dorsiflexion • Improve Load Sharing and Strength: o Glut Strengthening o Posterior chain development o Core coordination rather than bracing alone • Motor Control and Stability Training: o Dead Bug o Bird Dog- anti-rotation o Hip hinge retraining o Progress to squats, split squats, deadlifts, carries and functional loading

Video Demonstrations for Treatment Exercises

https://youtu.be/UEjx3KVyXq8

https://youtu.be/JiuT0lVg3YA

https://youtu.be/4liLMPMdGBA

Do you have a bulging disc, spinal stenosis or low back pain? Its all about the core and ass. Follow along in Level 3 video- make sure you try the first 2 vi...

01/26/2026

Back Pain Explained: Pr*****ed Disc Causes and Effective Treatments.

Back pain is one of the most common reasons people seek medical care, and a pr*****ed disc- also known as a herniated or slipped disc is a frequent cause of persistent low back pain. The condition occurs when the soft inner portion of a spinal disc pushes through its outer layer, potentially leading to symptoms such as back pain, sciatica, numbness or weakness in the legs. Understanding the causes of a pr*****ed disc, how it contributes to low back pain, and the most effective treatment options is key to managing symptoms and preventing recurrence.

The causes of a Pr*****ed Disc:

1. Repetitive Flexion and Poor Loading:
a. Most Common:
i. Repeated bending and twisting (especially under load)
ii. Sitting slouched for long periods
iii. Poor lifting mechanics

2. Disc Degeneration:
a. Disc loose hydration with age
b. Less shock absorption= easier to herniate
c. Often gradual, not one single injury

3. Sudden Overload:
a. Heavy Lift
b. Sudden Twist
c. Slip or fall

4. Limited Hip Extension & Poor Hip Motion
a. Very important and often missed.
i. Hips don’t move, lumbar spine moves too much
ii. Excessive spinal flexion instead of hip hinging

5. Weak Core & Poor Spinal Control
a. Especially deep stabilizers (multifidus and transverse abdominis)
b. The spine becomes vulnerable under everyday loads

6. Prolonged sitting
a. Increases disc pressure
b. Especially sitting with a flexed spine

Common Symptoms:
• Feel a deep ache in the lower back
• Worse with bending, sitting, coughing and sneezing
• Could have nerve symptoms:
o Pain shooting down leg
o Numbness and tingling going down leg
o Muscle Weakness
o Pain often worse sitting, better with standing

Non-Surgical Treatment for herniated Disc- Conservative Care:
• Hip mobility- IR and extension
• McKenzie Technique
• Pelvic Clock
• Cat/Cow/ Sexy dog
• Avoid repeated flexion, and prolonged sitting
• Walking is good
• Core stability- T.A and Multifidus
• Do not stretch aggressively into pain- it can worsen the symptoms
• Generally, feel better with extension exercises- help centralize the pain from the leg to the low back

Video Demonstrations:
https://youtu.be/4liLMPMdGBA
https://youtu.be/xjBIMPfPW3U
https://youtu.be/UEjx3KVyXq8

Do you have a bulging disc, spinal stenosis or low back pain? Its all about the core and ass. Follow along in this video to get you out of painIn the first l...

01/20/2026

If you are interested in watching my niece and nephew race for team Canada at the Milan Olympics. Mark these dates on your calender, lets go Team Canada and Team Hall.

Laura Hall 3000m Feb 7th 8:00 am (MST)

Laura 5000m Feb 12th 8:30 am (MST)

Daniel Hall 1500m Feb 19th 8;30 am (MST)

Daniel Mass Start Feb 21st 7:00 am

Lets cheer them on in their first Olympics

01/19/2026

Is Limited Hip Extension Causing Your Low Back Pain?

Limited hip extension is a common but often overlooked contributor to low back pain. When the hip cannot fully extend, the body compensates by borrowing motion from the lumbar spine. Over time, this leads to excessive stress, fatigue, and chronic irritation of the lower back.

Lumbar Compensation and Excessive Extension
The hip joint is designed to generate extension. When it cannot, the lumbar spine is forced to extend more than it should, creating increased shear forces. This commonly occurs during walking, running, standing from a chair, stair climbing, and pushing off the back leg. Repeated lumbar hyperextension under load can irritate the facet joints, intervertebral discs, pars interarticularis, and nerve roots—key drivers of mechanical low back pain.

Altered Gait and Postural Changes
Restricted hip extension changes how you walk and stand. Stride length shortens, posture becomes more forward-leaning, and stress accumulates through the spine. This often results in increased anterior pelvic tilt, tight hip flexors (iliopsoas, re**us femoris, TFL), persistent lumbar lordosis, elevated paraspinal muscle tone, and underactive gluteus maximus. As a result, the lower back muscles remain overworked, leading to stiffness and ongoing discomfort.

Poor Load Transfer and Spinal Overload
The hips are meant to absorb and transfer force between the ground and the spine. When hip extension is limited, forces bypass the hip and load the lumbar spine directly. Over time, this increases the risk of disc irritation, overuse injuries, and chronic low back pain—especially in runners, active individuals, and those who sit for long periods.

Key Takeaway
If the hips can’t extend properly, the lower back will compensate. Restoring hip extension is essential for improving movement mechanics, reducing spinal stress, and achieving long-term, non-surgical back pain relief.

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

12/30/2025

Do you suffer from Knee Pain? How Quad Imbalances & the IT Band Affect Your Knees

Struggling with knee pain ? Learn how the vastus medialis, vastus lateralis, and IT band influence kneecap tracking—and what actually helps relieve knee pain long term.

The Vastus Lateralis (VL), Vastus Medialis (VMO), and the iliotibial (IT) band all influence how the kneecap (patella) tracks during movement. When their forces are unbalanced, knee pain- especially at the front or outer knee- can develop.

Vastus Lateralis (outer quad- VL)
• Pulls the kneecap outward in a (lateral direction)
• Often becomes overactive or tight with repetitive activities like running, cycling or squatting
• Excessive lateral pull can cause the patella to track too far outward, increasing joint stress
• Commonly linked to patellofemoral pain and lateral knee pain

Vastus Medialis (inner quad/VMO)
• Helps guide the kneecap inward and stabilize it during knee extension
• Delayed activation or weakness reduces control of patella tracking
• When underactive relative to the VL, the kneecap is more likely to drift laterally
• This imbalance increases compressive forces behind the kneecap

IT Band
• A thick band of connective tissue running from the hip to the outer knee
• Connects to the lateral retinaculum influencing patellar position
• Tightness or excessive tension increases lateral pull on the kneecap
• Also contributes to outer knee pain through friction and compression of the knee

How this leads to Knee Pain?
When the VL and IT band dominate and the VM lacks strength or timing, the kneecap doesn’t glide smoothly in its groove. Over time this causes:
• Irritation of the cartilage under the kneecap
• Inflammation of the surrounding tissues
• Pain with stairs, running, squatting, or prolonged sitting

Key Take away:
Knee pain is rarely about one muscle alone. It’s about balance, timing, and load tolerance across the entire system-including the hip and foot. Addressing quad imbalance, IT Band tension, and movement mechanics together is more effective than isolated stretching and strengthening

See the videos below for exercise demonstrations:
https://youtu.be/mF_7CzkPYpU?si=WpXCkxf00fyQ1m8a
https://youtu.be/XWB5PrJASZU?si=e-f0G9g8A1mkdyDG
https://youtu.be/B9pbRKnLTHY?si=wEI2o8rd3OgSPYdX

12/18/2025

What Is a Bunion? What Causes It and Why It’s More Than a Toe Bump
A bunion is often thought of as a bump on the side of the big toe, but it’s actually a structural change in the entire front of the foot. A bunion develops when the bone behind the big toe shifts inward and the big toe slowly drifts outward. This creates the visible bump at the base of the toe and, over time, can change how you walk, balance, and absorb weight.
Bunions usually worsen gradually and can lead to pain, stiffness, and difficulty wearing shoes.
What Causes a Bunion?
Bunions don’t come from just one thing. They develop from a combination of foot structure, movement habits, and footwear.
Genetics can play a role by influencing foot shape, but most bunions don’t develop from genetics alone.
Shoes matter too. Tight shoes and high heels squeeze the toes together and place extra pressure on the front of the foot. While shoes don’t usually start a bunion on their own, they can speed up the process once problems begin.
The real issue is how the foot moves and handles pressure over time.
Why Big Toe Movement Is Important
The big toe plays a major role in walking. With every step, it needs to bend upward and stay aligned so the body can push off smoothly.
When the big toe becomes stiff or loses control, extra stress builds at the joint. Over time, this repeated stress encourages the toe to drift outward, contributing to bunion formation.
It’s important to work on big toe movement>
How Walking Patterns Affect Bunions
Many people believe bunions are caused by “flat feet” or too much pronation, but that’s not entirely true. Bunions often develop when the foot doesn’t move naturally at the right time during walking.
During a healthy step:
• The foot gently rolls inward after the heel hits the ground
• Weight is spread evenly across the forefoot
• The big toe bends upward to push the body forward
When this sequence doesn’t happen smoothly:
• The inside of the foot doesn’t share load well
• Pressure increases at the big toe joint
• The toe is forced sideways during push-off
Over time, this repeated stress leads to the bunion deformity.
The Role of Soft Tissue and Support Muscles
Bunions aren’t just about bones. The muscles, tendons, and connective tissue around the big toe help keep it straight and stable.
As a bunion develops:
• Some muscles that should hold the toe straight become weak
• Other muscles tighten and pull the toe inward
• The soft tissue around the joint becomes stiff and less flexible
This imbalance makes it harder for the foot to absorb pressure properly.
Bunions Are a Whole-Body Issue
Even though a bunion shows up in the foot, the problem doesn’t always start there. The foot is connected to the ankle, legs, hips, and core. Limited movement or poor control higher up the body can change how pressure travels through the foot, forcing the big toe to compensate.
That’s why bunions often return if only the toe is treated and the bigger movement patterns are ignored.
Key Takeaway
A bunion is more than a cosmetic issue or a shoe problem. It develops over time due to how your foot moves, how pressure is managed, and how well the big toe functions. Addressing movement, mobility, and support throughout the body is key to managing bunions and protecting long-term foot health.
https://youtu.be/C4NOPO0t7CU?si=MHtul3m5R6ZlhEcP
https://youtube.com/shorts/DK7BEotH2BM?si=EM7LpbDthXZow4CK

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

12/08/2025

Is Your Posture Destroying Your Back Without You Knowing?

You can work out regularly, stretch every day, and still live with back, neck, or hip pain — and the real problem might be your posture.

Most people don’t realize that the way their spine curves at rest can quietly change how their muscles work, how their joints move, and how their body handles load. One of the most common patterns is a kyphotic–lordotic posture, where the upper back rounds too much and the lower back arches excessively.

The Kyphotic- Lordotic posture silently steals your mobility, weakens your core and glutes, overloads your lower back, and sets you up for chronic pain — even if you’re active and strong.

In this blog, you’ll learn how this posture pattern affects your mobility, flexibility, and strength — and why so many people feel tight, weak, and unstable at the same time.

How This Posture Silently Destroys Your Mobility
Your Mid-Back Locks Up

When your upper back becomes overly rounded, it loses its ability to rotate, extend, and expand properly. This makes overhead movement harder, limits breathing, and forces your lower back to overwork.

Your Lower Back Moves Too Much (The “Fake Mobility” Problem)
Because your thoracic spine won’t move, your lower back takes over. This creates instability, pain with bending or arching, and a constant feeling of tightness.

Your Hips Slowly Shut Down
An excessive arch in your lower back pulls your pelvis forward, locking your hip flexors in a shortened position and turning off your glutes. This reduces your stride and creates that “pinching” feeling when you bend forward.

Your Rib Cage Stops Expanding
A rounded upper back and flared ribs limit how well you can breathe and brace your core, leading to shallow breathing and poor stability.

How This Posture Creates Muscle Imbalances- You Can’t Stretch Away
Muscles That Become Chronically Tight
• Hip flexors
• Lower back muscles
• Neck and upper traps
• Chest muscles
Muscles That Become Long, Weak, and Unstable
• Glutes
• Hamstrings
• Deep core
• Mid-back muscles
• Deep neck flexors
This is why many people feel both tight and loose at the same time.

See the attached videos for exercise and stretch demonstration to help correct your posture and fix your back pain today!!
https://youtube.com/shorts/-H8_frQpVh0?feature=share
https://youtube.com/shorts/6aSAPP8ISxc?feature=share
https://youtu.be/YxWJhDWt6uU

12/02/2025

Why does my hip hurt as I age?

The gluteus Medius and often gluteus minimum helps stabilize the pelvis during running
and standing on one leg. Tendinopathy occurs when the tendon tissue breaks down due
to overload, poor recovery, or repair capacity.
Common causes are:
 Hip abductor weakness or imbalance
 Poor Pelvic control
 Increased load (running hills, side sleeping)
 Hormonal or systemic influences- like low estrogen
The role of estrogen in tendon and collagen health:
Estrogen is a key regulator of collagen metabolism in both muscle and tendon tissues.
When estrogen levels fall (e.g. during menopause, perimenopause, or amenorrhea:
 Collagen synthesis decreases (less type 1 is produced)
 Tendon stiffness changes- tendons become less elastic and less capable of
handling load.
 Tendon healing slows down-fibroblast activity (cells that rebuild collagen)
declines
 Inflammatory cytokines rise which can further impair tendon repair.
Research shows that estrogen receptors are present in tendon tissue, including the
gluteus Medius and minimus region. So, when estrogen drops, tendons literally lose
some of their ability to repair and remodel.
Collagen changes in Low Estrogen States:
Low estrogen=decreased collagen type I and III synthesis= weaker tendon matrix.
Practical effects:
 Microtears in the gluteal tendons don’t heal as well.
 Tendon structure becomes more disorganized and fragile.
 The tissue becomes more prone to degeneration, leading to chronic tendinopathy
or partial tears
Management Strategies:
 Hormonal Support- hormone replacement therapy or localized estrogen therapy
can sometimes help improve collagen metabolism and tendon health in post-
menopausal women
 Exercise therapy- Heavy slow resistance training- focus on hip abduction, single
leg stance and controlled eccentric loading
 Avoid prolonged stretching of the tendon (crossing legs or side lying)

Video-exercises- clam shell, 90-90 IR, look up eccentric glut med exercises

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

11/17/2025

Why is the Popliteus effected when you have Knee Osteoarthritis?

The popliteus muscle can be affected in knee osteoarthritis (OA) due to its role in stabilizing and unlocking the knee joint, especially during activities like walking and transitioning between sitting and standing. Here’s why:

1. Altered Biomechanics:
a. in O.A, joint space narrowing, cartilage degeneration, and osteophyte formation can alter how the knee moves.
b. The dysfunctional movement can put a strain on stabilizing muscles (popliteus)
2. Increased Demand on Stabilization:
a. the popliteus helps prevent excessive external rotation of the tibia and aids in the initiation of knee flexion (unlocking the knee).
b. As O.A. compromises the joint integrity, the demand on the popliteus to stabilize increases, potentially leading to a tight popliteus.
3. Joint Effusion and Inflammation:
a. There is often swelling and inflammation with O.A. and this can inhibit the function of surrounding muscles (popliteus)
b. Chronic inflammation may also lead to muscle atrophy or tightness in the popliteus.
4. Pain and Guarding:
a. Pain from OA often causes muscle guarding- the popliteus may become tight or overactive as a result.

What can we do if the popliteus is tight?
• Trigger point the popliteus muscle. Take a lacrosse ball behind the knee, sink into the ball as you move the ball up and down, side to side.
• Ensure your glutes are strong creating stability for the knee
• Strengthen the Vastus Medialis Obliques- walking backwards on a treadmill on an incline
• There are also injections you can get: Platelet Replacement Therapy, Synvisc or Monovisc to help lubricate the O.A. knee

05/07/2025

Knee Pain: Find your balance, Unlock the Secret to Stability

The Tibialis Posterior muscle can contribute to knee pain through its influence on foot mechanics and alignment of the lower kinetic chain, here are some examples:

1. Tibialis Posterior Function:
• It supports the medial longitudinal arch ( maintains arch and supports foot)
• It controls pronation- especially eccentrically during GAIT (foot falling in)
• It assists in inverting and plantarflexing the foot (pointing toes down and in)

2. Chain Reaction to Knee:
a. Tibialis Posterior Dysfunction (Weakness or Tendinopathy):
i. Leads to overpronation and collapse of the medial longitudinal arch (common in flat foot)
ii. Causes tibia (shin bone) to internally rotate ( rotate in) excessively during GAIT
iii. This alters the alignment of the knee joint increasing stress on the following:
1. Medial knee structures (MCL & Medial Meniscus- inside of the knee)
2. Patellofemoral joint (kneecap maltracking)
b. Knee Valgus Stress:
i. Overpronation from poor tibialis posterior function contributes to dynamic knee valgus (knee caving in)
ii. This increases shear and compressive forces on the knee, especially during running, squatting and single leg activities.
3. Compensation and Muscle Imbalance:
a. When the tibialis posterior isn’t stabilizing the foot effectively, other muscles may compensate, creating tension and imbalance throughout the leg.
b. Over time, this can lead to pain patterns in the knee (especially anterior and medially- at the front and inside of the knee)