Valley Spine & Sport

04/27/2026

Running tip Monday:

“Large spikes in a single run distance can increase injury risk by up to 128%.”
→ It’s not weekly mileage—it’s the sudden overload in one session.

https://www.reddit.com/r/AdvancedRunning/comments/1lwzrwd/research_over_10_increase_in_singlesession/?utm_source=chatgpt.com

04/25/2026

Today Valley Spine & Sport is 14 years old! 🎉 Thank you to everyone who has ever referred a friend or family member. This has been possible because of your trust. Thank you!

04/24/2026

Neck Pain: Do You Suffer?

Neck pain can make even the simplest tasks feel challenging, but understanding the root cause can guide effective solutions. Taking proactive steps today could significantly improve how you move and feel.

Have you found any methods that help relieve neck tension? Let's share thoughts below! Check out our website for the full blog post on neck pain.

Unsplash photos by: Sasun Bughdaryan | via hookle.app

04/23/2026

Gym Rat Tip Thursday:

Up to 70% of lifters are dealing with an injury right now…

Most gym injuries don’t come from one bad lift.
They come from repeated stress without enough recovery.

Pain isn’t just “part of lifting”—it’s usually a load management problem.

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC5954586/

04/22/2026

What does a strong "core" really mean for your low back health and injury prevention? 🤔
Let's decode what the core truly is and how it helps us.
What do you think the core includes? Share your thoughts below! Check out our website blog posts for more information!

04/21/2026

Struggling with hip pain?

The way to relief might involve a combination approach: tailored hands-on therapy mixed with focused exercise to strengthen and alleviate strain. Let's explore how it can benefit you. Check out our blog post for more info!



Unsplash photos by: Annie Spratt | via hookle.app

04/20/2026

Running Tip Monday: Prevent reinjury

“Previous injuries are the biggest predictor of your next running injury.”
→ Rest, recover, and rehab fully to avoid setbacks 🚴‍♂️

What’s your go-to recovery plan?

https://pmc.ncbi.nlm.nih.gov/articles/PMC4338213/?utm_source=chatgpt.com

04/17/2026

Running tip Monday: Rotate your shoes

“Runners who rotate shoes have ~39% lower injury risk.”
→ Different shoes = different load patterns = less repetitive stress.

39% less risk of injury in runners who use multiple shoes.

04/16/2026

Gym challenge winner is !

any ideas for our next gym challenge? Make a comment.

04/16/2026

04/11/2026

Complete the challenge for an entry in the drawing. Winner wins a $25 gift card from .doughnuts plus other prizes. Massage, hormonal lab testing, $$$ towards services at VSS, Gym & Sauna membership & more.

Use the booking link to reserve the time you want. Roll in, do some box squats. Write your name on the board and stay tuned to see if you win on April 15.

we will start up a different challenge after this one. What should we do?

03/30/2026

GYM CHALLENGE - All you have to do is participate for a chance to win.

1. Schedule your workout through the scheduling page on the website. Bring a workout friend or two to participate.

2. Do some box squats

3. Write your name on the board.

Everyone wins:
✔️ is offering a free sauna and cold plunge session if you participate in the challenge.

🎁 Current Prizes:
✔️ Gift card to Cheeky Doughnuts .doughnuts to the winner.

Winner Picks One:
✔️ Free month Gym + Sauna Membership
✔️ Free 1 Hour Massage with Britney at Body in Balance
✔️ Breakfast at the office (Ben & Alex cooking 👀)
✔️ Strength training program with one training session with
✔️ $100 toward services at our clinic with and (manual therapy, rehab, shockwave, laser, dry needling — whatever you need)
✔️ Free Hormone Lab Panel & Consultation from

If you’re a local business and you would like to add a prize for the winner select DM us.

Not a member? No problem.

Just book your workout in the scheduling app as a member when you’re coming in for the challenge.
You get one free challenge workout — no charge. See scheduling page on website. Www.Valleyspineandsport.Com

Bring a friend. Make it fun.

The Challenge is simple: Perform 3 reps of a box squat. Write your name on the board. That’s it. Details on the gym whiteboard.