Altus Performance Physical Therapy

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Altus Performance Physical Therapy

Elevate your Performance
with Physical Therapy designed around you

03/12/2026

Sciatica? 😱
If I had a dollar for every time a client told me they had Sciatica…
I’d have a lot of dollars 😅
Sometimes it is, sometimes it’s something else.
Knowing the root cause of your pain matters because it will determine the targeted treatment to stop the pain.

So, is it actually Sciatica? 🤔

Sciatica refers to an irritation of the Sciatic nerve, a thumb-width nerve (yes really that big!) that forms at the back the pelvis and runs down the back of the leg to the foot.
Symptoms include shooting pain, burning, numbness, tingling, primarily down its pathway down the back of the leg.

If you have these symptoms and they worsen when we do a test to provoke the nerve (ruling in) but not other particular back/leg movements (ruling out), we can feel pretty sure it’s true Sciatica.

You can even try this quick test at home.

Sit down, extend your painful leg straight out in front of you. Pull your toes back and hunch forward.
OUCH!? 😱
That’s a positive test.

Now this test becomes the treatment.

🦵 Sciatic Nerve Glides
Gently point and flex your foot 20 times until the pain starts to lessen. Once you can tolerate a little more, add in the hunch posture for a more intense neural stretch.

Try this for a few days & you should notice an improvement in symptoms.

🚨 Disclaimer! Dysfunctional movement patterns and overtraining may also very well be the problem. See a trained clinician for a full assessment and personalized rehab plan.

Got a pesky injury?
Let’s chat.
DM for a free consultation 💪

03/10/2026

Medial Tibial Stress Syndrome 🦵
Commonly known as Shin Splints, and very common in runners & joggers.

Shin splints are a result of overloading the Tibialis Anterior muscle, causing stress to its underlying bone, the Tibia (shin bone), particularly through repetitive movement. The Tib A is responsible for dorsiflexing the ankle (aka pulling the foot upwards). When we run, walk, jog… guess what, we pull the foot up over and over and over.

So what do we do?
Stop running?
NOPE.

We increase the body’s capacity to tolerate this movement.

1️⃣ Strengthen: Tib Ant Raises
Go heavy here. Feel muscle at the shin contract. That’s your Tibialis Anterior. The stronger it is, the more it can absorb the load of pavement pounding.

2️⃣ Mobilize.
Use a massage or tennis ball, find a tender trigger point, then point/flex your foot for active release therapy.

NOTE: dysfunctional movement patterns and overtraining may also very well be the problem. See a trained clinician for a full assessment and personalized rehab plan.

Got a pesky injury?
Let’s chat.
DM for a free consultation 💪

03/09/2026

Move Mama Spotlight ✨
Meet Nicole! She is a Service Center Director at Devereux, and more importantly, mom to 19 month old Mya.

We had a quick chat with her after the last Move Mama about what motivates her.
“I had Mya at almost 40. I want to stay active so I can live a long life of loving her and watching her grow. 🥹
Thanks for always bringing us moms together for fun and movement! 🥰”

Nicole, you are a beautiful inspiration to your daughter & other moms in our community 💪

02/23/2026

Teach ‘em young!

I started Move Mama last year as a way to connect with other new moms, get in a little movement, and be the best role model possible for my son.

It’s been one of my best ideas yet.

2 Sundays a month, we gather, laugh, chase babies, and enjoy the chaos.

This past week we encouraged 8 month Esben to crawl! Crawling is an amazing exercise for infants and adults alike. In fact, I use bear crawls consistently in shoulder, low back, AND knee rehab.

The absolute best part?

Esben did some crawling too!

Monkey see, monkey do.

Talk about positive role modeling 💪

Join us for the next one!
🗓️ March 8
⏰ 1030-1130am

02/22/2026

Benefits of heavy lifting 🏋🏼‍♀️ are too numerous to not be partaking.

✔️ Increases muscle strength & bone density
✔️ Boosts metabolism and supports fat loss
✔️ Protects joints and reduces injury risk
✔️ Improves heart health and blood sugar control
✔️ Enhances balance, longevity, and independence as you age

Strong muscles and bones mean a stronger, more capable body for life.

Ready to train smarter and with purpose?
📩 DM Altus to set up a FREE consultation.

02/21/2026

The reality is we are going to spend plenty of time throughout our day looking down at phones, computers, kids. 📱 🖥️ 🧒

It’s a way of life.
So what do we do?
We modify!

Instead of letting your 8lb bowling ball fall heavily forward as you look down, think about 👉 keeping the chin back, rotating the head down from the ear.

🧠 This minor shift places WAY less strain on the spine and muscles of the neck that are otherwise causing your neck jaw or shoulder pain, headaches, etc.

At Altus, we dive in to fix the root cause of your pain. So that it stays gone, for good.
DM to learn more!

02/20/2026

Endorphins, please.

Study after study proves the mental health benefits of physical activity:

🏃‍♂️ Decreased depression and anxiety
🏃‍♂️ Improved sleep quality
🏃‍♂️ Stress relief
🏃‍♂️ Lower addiction cravings
🏃‍♂️ Better mood
🏃‍♂️ Increased quality of life
🏃‍♂️ Higher self esteem and fortitude

Thanks to a number of physiological and psychological mechanisms… It just feels good.

Ready to change your life for the better?
📱 DM to set up a FREE consultation

02/19/2026

Variety is the spice of life!
Literally. Science proves it.

Walk. Jog. Yoga. Tai Chi. Weight lift. Pilates. Boxing. Kick Boxing. Tennis. Pickleball. Racquetball. Croquet. Golf. Biking. Hiking. 🏃‍♂️🥊🧘🎾 ⛳️ 🚴🏼 ⛷️🏋🏼‍♀️

Participating in *any* activity decreased risk of all cause mortality in the 111k subjects studied.
Even better!?
The risk decreased *even more* in subjects that participated in a wider range of activities.

Notably! The benefits plateaued at 20 hours/week. Meaning, even though you’re doing more, you don’t necessarily have to spend more time doing it.

Take away? Get out there. Move your body.

Looking for guidance on exercising safely?
📱 DM to learn more

Source: https://bmjmedicine.bmj.com/content/5/1/e001513

02/18/2026

🔥 🐎
What’s it going to be?

02/17/2026

Self Mobilization for the Pelvis ♾️
This is a helpful technique for individuals experiencing pelvic girdle, SI joint, low back, or hip pain.

By activating the inner thigh and outer hip muscles, you create opposing tension across the pelvis—specifically at the p***c symphysis and ilium—which may help address alignment changes driven by muscle imbalance.

Using only a strap and a block, you’ll alternately activate the hip adductors and hip abductors/external rotators 🦵
🔁 Perform 3 rounds with 5-second submaximal contractions.
You may feel or hear a pop, but it should not be painful.

For best results, follow this technique with strengthening exercises of the hip adductors and abductors to help maintain the improved alignment. Think ➡️
Copenhagens
Cable Step Ins
Cable Kick Outs
Lateral Lunges

Ready to address the root cause of your pain?
📩 DM Altus to set up a FREE consultation.

⚠️ Disclaimer: Avoid self-diagnosing. While this technique is generally gentle, pain often reflects a larger movement dysfunction. Seek an experienced clinician for a full assessment and an individualized plan.

02/13/2026

3 MRIs and still no answer 😵‍💫

So often images don’t correlate to symptoms. While the information might be helpful, so often it’s not, or it’s just a small piece of the complicated puzzle that is the human body.

In PT we emphasize function, not diagnosis.

Need to be able to reach overhead? Knowing if it’s a rotator cuff tear or arthritis isn’t necessarily going to affect how we treat. Your symptoms and goals will.

Ready to move better? Feel better?
📱 DM to get started.

02/11/2026

Live Longer, Get Stronger
📅 THIS Saturday February 14, 2026
⏰ 11am- 12pm

After age 30, women lose approximately 1% of muscle & bone mass per year, and that rate accelerates with age.

🏋🏼‍♀️ Strength training is essential for aging gracefully—supporting bone density, joint health, posture, independence, and a significantly lower risk of all-cause mortality, without getting bulky.

Not sure where to start?

In this workshop, I will break down science-backed, accessible, and pain-free approaches to strength training using minimal equipment.

💪 You’ll leave informed, empowered, and confident in how to build strength safely and effectively.

You’ll learn:
• Why bone and muscle loss occur—and how to slow or reverse it
• What safe, effective strength training truly looks like
• Simple exercises you can start immediately

Register at 🔗 in bio

Address

216 N Woodland Boulevard
Deland, FL
32720

Telephone

+13863275284

Website

http://www.altuspt.com/

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