Made 2 Move Physical Therapy

04/06/2026

Taking a moment to highlight one of our awesome patients ⬇️

Malina came to see us with plantar fascia/heel pain, right knee pain, and back pain that was holding her back from HYROX training

Everything seemed to get worse with running

And if you know anything about HYROX… it’s a lot of running 🙃

Instead of pulling back on her training, we built around it:

* addressed calf and foot strength to improve her heel pain
* worked on quad strength and single-leg capacity for her knee
* started building her back up with a progressive strengthening plan she had never really had post-fusion
* managed her training volume so she could keep preparing without constantly flaring

Within just a few weeks of working together, she was able to do HYROX DC without pain‼️

Now, we’re prepping for 2 more races this year 👀

Malina, we’re so proud of all your progress so far and can’t wait to keep watching you crush it!!

03/31/2026

Hip pain is another big one for runners, but it’s not usually what you think it is 🤔

✅ Want more content like this? We send an email every Thursday about pain, injuries, and movement — comment HIP to join!

Most runners have been taught that if they feel pain, they need to stretch it out

But most hip pain isn’t a tightness or mobility issue… it’s a LOADING & STABILITY issue

Our hips work hard with every single step when we run:

✔️ Drive forward with every stride
✔️ Absorb force on landing
✔️ Stay stable on one leg - 1000s of reps per run ✔️ Control rotation through the whole gait cycle

If your hip is struggling with any of that, you might start experiencing pain and think “I need to stretch more”

But stretching doesn’t improve those things.

Instead, we want to focus on actually loading and strengthening our hips in the ways that running stresses them

The goal isn’t just to reduce pain.

It’s to build a hip that’s actually prepared for your mileage.

‼️ runners — save this for your next strength day

03/31/2026

Shin splints are super common - especially in runners and CrossFitters - and almost everyone is handling them the wrong way.

Here’s what most people do:

Push through and hope it gets better (it won’t)

Rest until the pain stops, then jump right back in (same result)

Stretch their calves constantly because someone told them to (helps nothing long-term)

None of those fix the actual problem.

The real issue is that your LOAD is exceeding your CAPACITY. Your body is absorbing more stress than it’s currently prepared to handle — and until you understand that, the cycle never stops.

run → pain → rest → try again → pain again

Sound familiar?

In this week’s blog, I broke down:

What shin splints actually are
Why the usual approaches don’t work
What a real “calm it down + build it up” plan looks like
If you’re a runner, CrossFitter, or active adult dealing with shin pain, this one’s for you!!

Read the full post here:

Shin splints are one of the most common running injuries — and most people are handling them the wrong way. Here’s what’s actually going on and what to do about it.

03/27/2026

the freedom to run is hard to beat 🏃🏼 good luck to ALL the Charleston bridge runners tomorrow — go get over it 🤘🏼

03/26/2026

"You're not tight, you're just weak."

I hear this constantly. And I get where it comes from.

But here's the problem - it's causing people to do the wrong thing at the wrong time.

Here's what actually happens when someone follows that advice too early:

They load an already irritated area

Pain gets worse

They assume strengthening "doesn't work" for them

And they give up on the thing that actually could help - just applied differently

Pain and tightness aren't simply solved by getting strong.

Timing matters. Context matters.

Before you react, ask yourself:

Have I done more than usual lately?

Did I increase volume, intensity, or frequency?

Is this something that needs to be fixed right now, or calmed down first?

Stress + recovery (over time) = adaptation.

Stress alone... is just stress.

This week's blog breaks down the full picture - what pain and tightness actually mean, why the "just get strong" advice is incomplete, and what a smarter approach looks like.

Read the full post: https://www.made2movept.com/post/pain-and-tightness-not-just-weakness

Our team works one-on-one with active adults and athletes at our Daniel Island, Downtown Charleston, and Charlotte locations. If you're stuck, we'd love to help.

"You're not tight, you're just weak" is advice that sounds empowering - but it's missing a lot of important context. Here's why timing matters more than you think.

03/25/2026

“Last time I went to PT, I went 3 times a week to do my home exercises and barely even saw my PT. They were too busy seeing 3 other patients when I was there.”

That CANNOT be the standard.

Honestly, we hate that this can even be called “physical therapy.”

Physical therapy should be challenging. It should make you better in all ways.

Lying on a table 3x a week for 8-12 weeks, doing the same exercises over and over again isn’t doing anything for you.

Physical therapy should be PERSONALIZED. It should progress and grow with you based on your goals.

There’s a time and a place for starter/table exercises, but if you’re active, trying to get back to running, lifting, and pushing yourself… you need more.

03/24/2026

‼️Comment SHOULDER ⬇️ for exercises, an example rehab plan, and answers to your burning rotator cuff questions

Unfortunately, I see this all too often:

Someone gets imaging, finds a rotator cuff tear, and are pressured into surgery OR they’re just terrified to use their arm

And then their symptoms get worse and they move less and less…

and they start experiencing more problems than they had before 🙈

You CAN get back to moving and lifting without pain (and dare I say you probably don’t need surgery…)

Comment SHOULDER for what to do INSTEAD.

👀 More Made 2 Move Podcast: How to Return to Lifting After A Rotator Cuff Tear

03/23/2026

Let’s hear it for who put in WORK in the offseason and scored Saturday night’s winning goal for the ‼️

03/20/2026

Angela is a BEAST.

Angela came to see us with anterior hip pain that got worse as her training volume increased.

When we looked a little deeper, we found some weakness through her adductors on that side, which can play a big role in how the hip handles higher training loads.

We worked on strengthening that area and improving how her hip handled the demands of her workouts.

We helped her dial in her training volume and load management, so her hip could handle the demands of running and HYROX training.

We also used some dry needling along the way to help calm things down, especially during her busy race season.

As her strength improved and her hip tolerated more load, she was able to gradually build her training back up.

The goal isn’t just to get you out of pain or manage your symptoms. It’s to give your body what it needs for your training and goals.

Now she’s back to running, training for HYROX, and crushing work outs without pain. Angela, we are SO proud of you!

03/17/2026

If you're an active adult, runner, or CrossFit athlete dealing with pain, you know how frustrating it is to be told to “just rest.”

The reality is that not all physical therapy is built for people who want to get back to training.

In our newest blog, we break down what actually matters when choosing a performance physical therapist in Charleston, including:

• Why one-on-one sessions matter
• How sport-specific rehab changes recovery
• Why movement modification beats total rest
• What runners and CrossFit athletes should look for in a PT

If you want to return to training stronger, not just pain-free, this guide will help.

Read it here:

You're an active Charlestonian who refuses to let pain slow you down. Whether you're crushing workouts at your CrossFit box, logging miles along the Cooper River Bridge, or training for your next athletic goal, an injury can feel like a major roadblock.

03/16/2026

If your neck hurts during yoga or Pilates, it doesn’t automatically mean something is wrong, and it definitely doesn’t mean you need to stop going to class.

You might notice it during things like:
• roll ups
• planks
• core work 
• inversions
• long holds where your head is lifted

Your neck starts getting tight, fatigued, or achy halfway through class.

In both yoga and pilates, it’s common to spend a lot of time lifting your head, holding your neck in certain positions, or supporting it while the rest of your body moves.

And when your neck starts hurting, the first thought is usually:

“Something must be wrong. I should stop”

But a lot of the time, pain isn’t a sign that something is damaged.

It’s a sign that the muscles in your neck and upper back were asked to do more than they’re currently prepared for.

Yoga and pilates require a surprising amount of neck and thoracic endurance — holding your head up, controlling rotation, supporting your spine, and staying stable while the rest of your body moves.

If those muscles fatigue quickly or aren’t used to that demand, your neck is going to let you know.

The first step — knowing how/what to modify in class so we can still load your neck, but not overdo it.

The second step — evaluate & assess for potential weaknesses and add in targeted strengthening

Building strength and endurance in the neck and upper back can help your body tolerate those positions better so you can move, flow, and hold positions without your neck constantly getting irritated.

Here’s a glimpse of a few exercises we use to help people build that capacity and get back to yoga and pilates with less neck pain.

Save this for the next time your neck starts bothering you during class!