Sports Medicine Solutions

Sports Medicine Solutions We’re here to ensure you perform at your best as safely as possible. One stop for technique, training, and injury prevention.

04/26/2026

Learning how to control the foot with external forces is important. The big toe is important. If you can create force through the big toe esp while controlling the rest of the foot then you are set up for success.

The intrinsic foot muscles (they start and end inside the foot) are crucial for balance. The extrinsic muscles (start in the lower leg but end in the foot) help to control ankle motion for balance.

Without the intrinsic foot muscles working well the rest of the leg has a sloppy foundation to create stability. The better the foundation the more stable your feet will be.

This is a great drill to help with this! If you have any questions please reach out. Stay tuned for more recommendations!



04/22/2026

The foundation of your body is your foot. The foot should be ROBUST and STRONG! If it isn’t then there is work that needs to be done.

Not everyone needs a tough foot and ankle that can withstand max effort broad jumps, but you should be able to walk for a full day with no problems. Modern shoes can some times act as a crutch and prevent us from capitalizing on what our body can actually do.

This doesn’t mean I want you to get rid of arch support. It does mean, if you are training up for something, you should be building from the ground up.

Runners, lifters and hybrid athletes should be working to have the best foundation possible. Stay tuned for some of my favorite recommendations to help this happen!




04/19/2026

Inserting tempo work into your training has several benefits. Many times we rush reps and technique. We expect our body to just “get it” but in reality the nervous system needs consistent intentional cuing. Slowing down the speed to focus can speed this process.

Tempo can mean slowing things down as mentioned above, but can ALSO mean speeding up and working acceleration. Adding a band or chain for accommodating resistance can teach the nervous system how to increase force more quickly through sticking points. It also allows the body to handle more load when the leverage is on your side vs when the load has the advantage.

Lastly, tendon and connective tissue health can be DRAMATICALLY improved with longer duration loading. Muscles respond to load in general but it is only the higher thresholds that cause positive change. There are specific protocols for this.

If you want to learn more about tempo, have movement faults or tendinopathies please let us know.




03/30/2026

Most people think so hard about the train up and getting mental reps in for the comp, but forget about the easiest thing… Warming up.

Movement prep before a competition is key. It needs to be enough to get you going, but not so much that you’re fatigued. This is a nervous system and a muscular skeletal consideration.

Things to consider…

-what am I gonna have on game day to warm up with. If I won’t have it, I probably shouldn’t use it for the last few training iterations leading up to game day.

-what are the best movements to help prep my body for the event

-what are the fewest number of reps with the implement need to prime my nervous system

-between events, how long can I rest and when do I need to get up and start moving?

There are more nuanced components, but this is a great place to start. If there’s anything that we can help with, please don’t hesitate to reach out!



03/25/2026

Nutrition is always key for training but even more important is fueling on game day. Make sure that you have a plan and that you practice that plan before game day to make sure it’s going to give you what you need.

Considerations:
-quick fuel: These are gonna be more sugar/carb heavy foods that are quick to digest and enter your system quick so you have fuel ready for each max effort you are doing

-sustenance: I always like to have something like uncrushables that is a little bit slower to digest, ensuring that I won’t get hungry and will always have energy being processed. I don’t go overboard with this as it isn’t as important as the quick fuel.

-hydration: hydration is both water and electrolytes. Ensuring that you get both are crucial! The water that you drink, no matter how much, won’t help if you don’t have electrolytes to help your body hang onto it.

-caffeine: having quick burst of energies important, but don’t burn up all of your caffeine and receptors in the first 30 minutes of the show by slamming caffeine. Small dose is throughout the day will help to prevent crashes while keeping your competition level high!

For more in-depth nutrition help both for game day as well as reaching your goals during the off-season. Make sure to check out .dietitian ! She was a phenomenal resource for all things, performance nutrition!!

Skipped the easy button for the smart button. This morning on the way in to work that we wouldn’t be able to get into th...
03/17/2026

Skipped the easy button for the smart button. This morning on the way in to work that we wouldn’t be able to get into the clinic for an undetermined time. This meant that we wouldn’t have access to the microwave or caffeine…

Easy button: stop and grab fast food, something for comfort but that wouldn’t match my nutrition plan.

Smart Button: I had meal prep with me and the convenience store had a microwave and COFFEE!

This adjustment saved calories, promoted positive progress, and was cheaper than anything I would’ve gotten.

Bottom line- work to stick with your plan. Have processes in place and try to stick to them.




02/13/2026

Pain is scary. But does it mean injury…not always. That is the frustrating part. Sometimes the nervous system thinks it’s at risk based on past experience/trauma or anticipation.

I don’t want you to knowingly take a risk and end up hurt. But what I do want is for you to gauge. Here are some easy guidelines to start deciphering the difference between warning pain and injury pain.

-Is it pain on/pain off? When you put the load down/stop the movement, does the pain subside in a few seconds? Probably a warning

-History of injury? Recovered from a recent injury the be way more cautious. Injury a long time ago, probably more of a warning

-Is the pain spreading/radiating? Definitely risky.

-Are you having pain the next day where it was during the workout? Definitely a risk.

There is a lot of nuance to managing pain and injury so at the end of the day, be cautious and make the pain prove it’s not injury. As always, if you are unsure seek out a professional opinion. The goal should be to train hard but also safely.

Reach out if we can help you!




12/21/2025

Carrying implements are tough. You want to be quick but a lot of times being quick comes at the cost of technique. Below are some easy pointers to help lock in the foundation so there is less guesswork.

-An empty yoke when picked should be 6in off the grind. As the weight goes up you’ll want that buffer gap

- the cross bar should sit on your shoulders between a high bar and low bar position. We want to make the most of your trap shelf

- Hand placement should be on the upright vs cross bar. This will allow you to push into the yoke to minimize swing back and forth.

- Rotate your elbows up to make more of a shelf for the bar to rest on. Adjust hand placement for this too.

- Loading, you can load 4 identical plates, 1 on each corner OR 2 plates with 1 in diagonal corners. You will be able to do more than you think so makes sure the weight is challenging…but doable.

It sounds like a lot but the more clearly you practice the foundation, the easier comp day is.



10/31/2025

The Combo Rack! Standard for powerlifters but can be intimidating for other lifters. It’s a versatile piece of specialty equipment that has a few adjustments you can make.

Today I want to show you how to adjust the rack height. In competition his allows for the perfect set up matched to the individual lifter without stripping weight off. It also an help training partners work easier together.

In this video I show adjustments during bench but it’s the same for squat even though the bar is on a different level.

Stay tuned for more tips on how to use equipment! Reach out if we can help you!



10/12/2025

Keg carries are TOUGH! Here are 2 ways I like to attack them.

Low carry: typically use this for: going for distance or it’s a weight you can’t keep in the high carry. Fast and efficient.

High carry: if you have to load it, this is the move. It’s a little longer at the beginning but way easier at the end. The other time to use this is for speed. This position will allow you to sprint.

Either way it is not a row off the ground, it is a RDL. Also, the carry should be a row. DO NOT rely on your biceps to curl a heavy keg then hold it.

Pick the technique that works best and is quickest for you. If you have any questions, please reach out!




I had a crazy exciting competition last weekend and ended up earning 2nd place! I set some great PRs and as always le...
08/29/2025

I had a crazy exciting competition last weekend and ended up earning 2nd place!

I set some great PRs and as always learned a lot!

4reps 285 # log clean and press /60sec 🥉
40sec 50ft 700 # yoke into 300 # sandbag PR &🥈
605 axle deadlift 55lbs PR!!! Tied for 🥈
Sandbag to shoulder 2x 310 # 1x 275 # PR &🥈
15x 505 # yoke squat PR & 🥇

It was an unexpected result but I worked for every rep so I couldn’t be happier. As always we were cutting up as competitors and cheering each other on which is what I love about this sport!

I wouldn’t be able to do this without the support of , she is always there to remind me, I can do this! has taught me and pushed me to reach my best and still expects me to grow…which is invaluable, thank you! The athletes associated with put on great performances and we had a lot of fun!

Looking forward to the show next year !



Address

4209 Milgen Road
Columbus, GA
31907

Opening Hours

Monday 4:30pm - 7pm
Tuesday 4:30pm - 6pm
Wednesday 4:30pm - 7pm
Thursday 1:30pm - 5pm
Friday 4:30pm - 6pm
Saturday 9:30am - 1:30pm

Website

Alerts

Be the first to know and let us send you an email when Sports Medicine Solutions posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share