GOfit Physical Therapy

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11/07/2025

We are big on doing exercises that mimic the movement or activity we are trying to retrain as closely as possible.

The hamstrings need to eccentrically lengthen during the end of the swing phase and then concentrically activate as the leg drives towards the ground at initial contact and then through the full stance phase of gait.

Often this gets trained through some sort of lunge or step up which certainly has its value. However that is a closed chain exercise and that is not what happens in real life.

The eccentric to concentric transition of the hamstring happens in the open chain with no feedback from the ground.

This transition is also when a lot of hamstring strains occur. Is that a coincidence with training or is it a cause? We will probably never know for sure, there are too many variables.

But it brings me back to retraining the movement as closely as possible to the movement or pattern that is problematic.

I love this exercise variation. One reason is the ability to move the hamstrings under tension, in a controlled manner with way more velocity possible than a box step up or lunge. Another is that it is open chain and your brain needs to be able to have awareness of your limbs in space, without the ground as a feedback point.

11/04/2025

If you know us, you know we like variability. Challenging the neuromuscular 🧠system in as many variations as your body may encounter in your sport 🏃will only make you a better athlete, more adaptable, and less likely to be injured.

This exercise challenges the lateral core and hip external rotators. Notice how I vary the punch speed to challenge the system in different ways.

My back foot is just being used as a kickstand for balance assistance, 95% of my body weight is through my front leg.

10/31/2025

This also works great as a way to get some lateral core activation with the anterior core.

This is also a great way to identify if one side of your core feels less active or controlled compared to the other.

Variability is such a key 🔑 factor in injury prevention. The more positions and variations in load you can train your body in the more it will be aware of these forces and positions when you are living your life or playing your sport.

The GOfit Difference: NOT Your Average PT Clinic!At GOfit, we don’t believe in “cookie-cutter” care. Unlike traditional ...
10/29/2025

The GOfit Difference: NOT Your Average PT Clinic!

At GOfit, we don’t believe in “cookie-cutter” care. Unlike traditional PT clinics where you're in and out in 15-30 minutes, we give you 100% of our time, focus, and expertise. No distractions. No rushed sessions. Our physical therapists are dedicated to treating the whole person, not just the symptom. We look beyond the pain and focus on what’s really causing it, creating personalized care plans for every patient.

This is why we left traditional PT clinics — to do things the right way. Ready to experience what patient-first care really looks like? Book a session with GOfit today.

10/28/2025

All the scapular stability in the world is not going to totally fix your winging scapula if you can’t access any pure glenohumeral(shoulder) internal rotation.

The scapula will natural start to wing to compensate for the limited mobility in the shoulder. Regardless of how strong the serratus or lower/middle traps and lats are.

So if you’re dealing with a shoulder blade that won’t stop winging make sure you have enough shoulder mobility to give your scapula the opportunity to stabilize against the rib cage.

Once you have the mobility or as you are actively gaining it, start working on stabilizing that scapula while you move through natural shoulder internal rotation.

🏅 From Recovery to Triumph: A Navy SEAL’s Journey with GoFit PT 🏅At GoFit PT, we’re dedicated to helping you achieve you...
10/27/2025

🏅 From Recovery to Triumph: A Navy SEAL’s Journey with GoFit PT 🏅

At GoFit PT, we’re dedicated to helping you achieve your goals, whether it’s recovering from surgery or pursuing your dreams. We're honored to share the story of a Navy SEAL who trusted us with his journey to recovery:

“I had 2 hip arthroscopic surgeries my senior year and just after graduation from the Naval Academy. In order to successfully complete BUD/s (SEAL training) I needed to quickly return to full function. With the help of Cara and Kyle I got back to my old self and was able to get through training without any hip issues. Without their expertise I don’t think I would have returned to and gotten through training pain-free. I recommend their services to anyone trying to recover from a surgery or just trying to live a pain-free life. Their caring and professionalism allowed me to achieve my dreams and I can’t thank them enough!”
— Anonymous Navy SEAL

This powerful testimony highlights the importance of expert care and personalized treatment in achieving your full potential. Whether you’re aiming to recover from surgery or simply want to live pain-free, we’re here to support you every step of the way.

10/22/2025

If you have difficulty reaching overhead then this post is for you! 🙋🏻‍♀️

I see a lot of patients that come in to the clinic that can’t reach their elbows up to their ears when they reach up.

After assessment, I often find tightness within two muscles present as the common culprit.

1️⃣ Pectoralis Major (front of the chest)

2️⃣ Latissimus Dorsi (side of the ribcage)

In the videos above above I show ✌️ active ways to help lengthen and stretch these muscles.

🔥Follow .fit.pt for more helpful exercises and tips for less pain, more strength, and improved athleticism!

Fix the Imbalances Before They Become InjuriesPrehab is the new rehab.If you wait until something breaks, it’s already t...
10/22/2025

Fix the Imbalances Before They Become Injuries
Prehab is the new rehab.

If you wait until something breaks, it’s already too late. Our performance therapy targets muscle imbalances, asymmetries, and poor mechanics—before they turn into pain or downtime. Whether you’re training for your next race or season, prehab is your best long-term strategy.

10/21/2025

The single leg standing hip thruster is one variation of a weight bearing exercise we use to help our clients gain access to their glutes when running.🏃‍♂️

This exercise can be varied by resistance and speed of both the concentric and eccentric portion. For my sprint athletes I load the resistance way up. For my distance runners I go lighter on the resistance and have them work for endurance.

Make sure there is no knee wobble and the leg is stacked as vertically as possible.

We like using a wedge for this exercise because it helps mimic the natural running angle of the body.

The Benefits of Dry Needling at GOfit PT ✨💪If you’re dealing with muscle tightness, pain, or mobility restrictions, dry ...
10/20/2025

The Benefits of Dry Needling at GOfit PT ✨💪
If you’re dealing with muscle tightness, pain, or mobility restrictions, dry needling might be exactly what you need! This evidence-based technique uses thin, sterile needles to target trigger points and muscle tension, helping to:

✅ Reduce pain & muscle soreness
✅ Improve mobility & flexibility
✅ Speed up recovery from injuries
✅ Release muscle knots & tension
✅ Enhance athletic performance

At GOfit Physical Therapy, our expert therapists use dry needling as part of a comprehensive treatment plan to help you move better, feel better, and perform at your best!

🔗 Learn more about dry needling here: www.gofit-pt.com/dry-needling

📍 Annapolis, MD | Personalized Physical Therapy for Active Adults & Postpartum Moms

10/16/2025

Are you doing the same old core exercises and expecting new results?

We need to train our core in multiple planes to engage our muscles in a variety of ways. Also we need to statically AND dynamically challenge our core!

Doesn’t that speak to how we use our core in life?

We need dynamic and static activation of our core through multiple planes so that we can show up for the task at hand whatever it may be!

Here I am working dynamically in what is called the frontal plane.

See if you can challenge yourself by working on core activation exercises with the load coming from each of these planes: the front (sagittal plane), side (frontal plane) and in rotation (transverse plane).

And then can you also incorporate exercises that are static and then dynamic?

Stay tuned for examples of the sagittal and transverse plane exercises!

✨Follow .fit.pt for more helpful tips and exercises to help improve your strength, pain and athleticism!

10/16/2025

“It’s all in the hips” - Chubbs Peterson ⛳️

But seriously, he’s not wrong. This where our power and stability originate from, where we generate and mitigate force.

In order to access all of our potential athleticism and injury prevention capabilities we need to be able to control our hips into internal rotation.

The more we can manage a load through a fuller range the better.

Vary this exercise by changing load, speed of movement and degree of knee flexion.

Let us know your questions and how we can help.

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Annapolis, MD
21409

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Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

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+14436994771

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