Baltimore Sports Clinic

03/28/2026

We offer a range of therapies to help you move, feel, and perform your best:
• Chiropractic Care
• Physiotherapy
• Dry Needling
• Massage Therapy
• Fascial Stretch Therapy
• PEMF Therapy
• Fitness Programming

chiropractic care, sports care, dry needling, active release technique, fascial stretch therapy, physiotherapy, performance care,

03/26/2026

An alternative to cream-based soups. Cream soups taste great, but too much cream can sometimes bother the stomach. A great alternative is to substitute pureed white beans to create a creamy base. It removes the cream, adds protein, and creates a more nutrient-dense meal.

The next time you make New England clam chowder, white chicken chili, or potato leek soup, consider blending cannellini beans, butter beans, or other white beans to create the creamy base.

03/24/2026

Why do we encourage strength training as we age? Many people are hesitant to strength train, but strength simply means that something that once felt difficult becomes easier. Strength training is about finding a safe starting point and gradually building capacity.

It may not eliminate all pain, but it often helps reduce it and builds resilience. Our goal is to help you stay capable in your 50s, 60s, and 70s.

Research shows that when we begin to decline physically, every three years we lose approximately 3.8% muscle mass, 5.9% strength, and 11.3% power. Over a decade that becomes significant. Strength training helps build the capacity to continue doing the things you enjoy.

Come talk with us if you'd like help getting started.

03/21/2026

If you’re a patient— you receive 10% off all vitamins in the clinic. Feel free to reach out to Dr. Rose or Dr. Cesari for nutraceutical guidance rather than purchasing lower-quality options from big-box stores.

03/19/2026

Adductor strengthening in a quadruped position. You don’t hear about many machines or dynamic exercises that specifically target the groin, but studies suggest that strengthening the adductors can moderately assist with groin and hip issues. We encourage you to try this exercise and consider adding it into your routine.

Great way to strengthen adductors to groin and hip pain and weakness

03/16/2026

If you are a patient interested in trying a 30-minute OHM (Optimal Human Motion) workout, we are now offering sessions during the middle of the day and in the evening. Feel free to bring someone who is not even part of the practice. Your first session is on us so you can try it out.

As winter winds down and we move toward spring and spring break, it’s a great time to get a tune-up before activity levels increase.

03/12/2026

For those with upcoming visits to the clinic, just a reminder that we are still in the same building, just a different suite — Suite 101.

03/11/2026

Saturday Appointments Available – March 14th

We know weekdays can be packed, so we’re opening our doors this Saturday, the 14th to better serve those who need weekend care.

Whether you’re an athlete needing recovery, managing chronic pain, or just can’t make it in during the week—we’ve got your back (literally).

🗓 Spots are limited, so call or email us today to grab yours!

03/10/2026

March is National Athletic Training Month. Let’s give a shout out to the unsung heroes of sports teams — the athletic trainer.

Through our involvement with college and professional sports, as well as strong relationships with many local high school programs, we’ve had the pleasure of working side by side with some of the best athletic trainers over the last 20 years. Athletic trainers are truly the Swiss Army knife of a sports team. Their responsibilities range from emergency care and injury evaluation to rehabilitation, management of acute and chronic injuries, and often serving as an important support system for athletes.

So the next time your son or daughter has a sports injury at school, remember that the first line of defense is often the athletic trainer.

02/26/2026

If you’re experiencing foot pain, is an outstanding resource:
gaithappens.com

Foot pain is incredibly common — and often overlooked. If you’ve been dealing with foot discomfort, don’t hesitate to ask us about it.

02/24/2026

Flank steak is a lean cut of meat that loves a marinade — and this one is a winner. It has a Mexican flair with lime juice, cilantro, and red pepper flakes, and makes the steak incredibly tender and flavorful.

Ingredients
1 lb. tenderized flank steak

Marinade
1 garlic clove
1 cup fresh cilantro
2 tbsp red wine vinegar
1 tbsp lime juice
3 tbsp olive oil
¼ tsp smoked paprika
¼ tsp cumin
½ tsp red pepper flakes
Salt & pepper to taste

Instructions
Add garlic, cilantro, vinegar, lime juice, olive oil, paprika, cumin, red pepper flakes, salt, and pepper to a small food processor. Blend until cilantro is finely diced.

Place flank steak in a ziplock bag or bowl. Pour ¾ of the marinade over the steak and reserve the rest.

Let sit for 1 hour or overnight (best results overnight).

Heat grill to medium-high (375–400°F).

Lightly oil grill grates.

Grill steak 4–5 minutes per side.

Remove and let rest for 5 minutes.

Slice and serve with remaining marinade.

02/20/2026

We recently completed an online program through the Strength Coach Network focused on exercise programming and prescription. One of the most rewarding sections focused on nutrition and athlete education.

The key takeaway: focus on the “big rocks” first:
Water, protein, fats, carbs, and micronutrients/minerals.
For hard-training athletes, hydration is often overlooked. A simple guideline:
3–4 liters per day (12–16 cups)

A great strategy is using a 32 oz bottle during training and another 32 oz after training.

Hydration can also be easily assessed through urine color — there are plenty of simple charts online that can help guide this.

Another great concept from the course was portion sizing using your hand:
Protein: palm of your hand (≈ 25–30g protein)
Vegetables: fist size
Grains: cupped hand
Fats: 1–2 thumb servings

If you’re a teenager, college athlete, focused rec athlete, or feeding one at home — don’t overcomplicate nutrition. Keep it simple and consistent.