The Stretch Doc

11/06/2025

Thankful to help and Great Fun People! Using table

11/04/2025

ITBand pain isn’t just “knee pain.”
Most flare-ups start upstream at the hips/pelvis and show up later as that sharp sting on the outside of the knee, especially on downhills or late in long runs. This post highlights the common mistakes that keep ITBS hanging around—pushing through sharp pain, chasing foam-rolling only, over-stretching the band (instead of addressing TFL/GLUTE mechanics), big downhill spikes, narrow crossover stride, worn shoes, and ignoring early warning signs. If you’re nodding along, you’re not alone—these are the patterns I see every week in clinic with runners from 5K to ultras.
Want the fix?
Next post: how to course-correct your training and mechanics without losing fitness.
- Henderson/Las Vegas runners—book an ITBS Runner Eval with theStretchDoc. We’ll assess hip control,, shoe wear, and training load, then map your return-to-run. DM “ITBS” to schedule or use link in bio to schedule.

10/31/2025

November Closed Dates:

Nov. 6th - 10th.
Nov. 21st - 30th. - Closed week of Thanksgiving.

If you have any questions please contact me 702-465-1733
Online Schedule shows all availability

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10/30/2025

ITBand pain on the run?
That sharp bite on the outside of the knee is classic ITBS—an overuse irritation where the band glides over the lateral femur, most obvious on downhills and late in long runs as hips fatigue.
How it usually shows up:
Starts as a nagging outer-knee twinge, then sharpens with time or steeper grades.
Pressing just above the lateral epicondyle is tender.
Early miles may feel fine; symptoms build with duration.
Stairs or long car rides can re-provoke it after a hard session.
Common “gotchas” that set it off:
Rapid mileage or downhill spikes.
Narrow, crossover stride or hip drop when fatigued.
Big week-to-week variability (boom-bust training).
Old shoes with uneven wear on the lateral edge.
Not to confuse with:
Meniscus pain (often deeper/inside the joint, locking/catching).
Patellofemoral pain (more front-of-knee and with long sitting/squats).
Proximal hamstring or gluteal tendinopathy (higher up, near hip).
When to get help:
Pain appears earlier each run, lingers after, or alters your gait.
No improvement after 10–14 days of smarter loading.
You’ve had a prior bone-stress injury or you’re preparing for a key race.
Call to action:
Henderson/Las Vegas runners—book a focused ITBS Runner Eval with theStretchDoc. We’ll assess hip control, shoe wear, and training load, then map a clean return-to-run path. DM “ITBS”to schedule or use link in bio to schedule.

10/27/2025

Short, practical tips to stay pain-free this season—plus when to get evaluated.

As the season ramps up, Achilles-Calf pain is one of the most common issues I see. Here’s a quick guide to help you stay on the trails and pain-free.

ACHILLES PAIN — KNOW THE SOURCE

🔥 Not all heel or tendon pain is the same. Knowing which type you have guides the right rehab:

Non-Insertional Achilles Tendonitis
Pain higher up the tendon—common with repetitive strain, hills, speed, or sudden volume spikes.

Insertional Achilles Tendonitis
Pain down at the heel where the tendon attaches—often linked to stiff calves, poor footwear fit, or uphill running.

Both involve inflammation and micro-tears, but loading strategies differ. The sooner you target the right one, the faster you recover.

Why see The Stretch Doc?
In session, we go beyond generic stretching: manual therapy, fascial stretch therapy, and progressive loading to restore tendon alignment, calf mobility, and fascial glide—so you can run smoothly again.

When to Seek Treatment for Achilles Pain

If any of these show up, don’t just rest it—get evaluated:

-Persistent swelling or thickening (tendon feels lumpy/firm even after rest)
-Pain at rest or during daily activity (first steps in the morning, walking, standing)
-Loss of push-off strength (trouble doing single-leg calf raises or sprinting)
-Sudden sharp pain or a “pop” (possible partial tear/rupture)

Early, targeted care prevents chronic degeneration and shortens time to full training.

WHY RUNNERS CHOOSE THE STRETCH DOC
30–60 minute, one-on-one sessions (not quick “pop-and-go” visits)
Fascial Stretch Therapy + chiropractic + loading progressions tailored to runners
Return-to-run plans that fit your training cycle (long runs, hills, and race timelines)

Don’t wait for pain to get louder.
Schedule your session today to keep your Achilles tuned and your miles consistent.

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10/27/2025

When to Seek Treatment for Achilles Pain
Most runners try to “run it off,” but certain red flags mean your tendon needs professional care — not just rest and stretching.
If you notice any of these, it’s time to get evaluated:
Persistent Swelling or Thickening
The tendon feels lumpy or firm, even after days of rest.

Pain at Rest or During Daily Activity
Discomfort while walking, standing, or even first thing in the morning.

Loss of Push-Off Strength
Trouble rising on your toes or sprinting — this can signal deeper tendon damage.

Sudden Sharp Pain or “Pop”
Could indicate a partial tear or rupture. Don’t delay assessment.

Early treatment helps prevent chronic degeneration and speeds up recovery.
At The Stretch Doc, care plans combine manual therapy, fascial stretch therapy, and progressive loading to restore full strength and resilience.
📍 Serving Henderson & Las Vegas Runners — your recovery starts here.

Don’t wait for pain to sideline you.
👉 Book your Achilles evaluation today — link in bio.

10/24/2025

3 Best Exercises to Rebuild Achilles Strength
Once pain calms down, the real work begins — rebuilding the Achilles tendon’s load tolerance and restoring your running mechanics.
Here are the Top 3 Exercises I recommend for long-term strength and tendon health:
-Eccentric Heel Drops (Single-Leg):
Slowly lower your heel off a step — this targets the tendon’s ability to absorb load.

-Bent-Knee Calf Raises (Soleus Focus):
Strengthens the deep calf muscle that stabilizes the ankle during long runs and climbs.

-Isometric Calf Holds (Wall or Step):
Static tension promotes tendon healing and reduces pain in early rehab stages.

➡️ Perform 3–4x per week, 3 sets each. Progress slowly and stay consistent.
📍 At The Stretch Doc, we tailor your program for your specific stage of healing — from early recovery to return-to-run readiness.
🏃‍♂️ Ready to rebuild your Achilles the right way?
Book your personalized recovery session today — link in bio.

10/23/2025

Common Mistakes Runners Make with Achilles Pain 💥
Most runners don’t realize they’re making their Achilles pain worse by following outdated advice or pushing through the wrong type of discomfort.
-Here are the Top 3 Mistakes I see in the clinic every week:
🔹Ignoring Early Stiffness:
That “morning tightness” or post-run soreness isn’t normal aging—it’s an early warning sign of tendon overload.

🔹Static Stretching Too Soon:
Pulling hard on an irritated tendon can delay healing. The first step is load control, not deep stretching.

🔹Skipping Calf Strength Work:
Weak soleus and gastrocnemius muscles place extra strain on the tendon. Strength, not rest, rebuilds resilience.

📍 At The Stretch Doc, we blend manual therapy, fascial release, and progressive loading to restore true tendon health—so you can run stronger, longer, and pain-free.
👉 Book your Achilles recovery session today.
Don’t wait until stiffness turns into chronic pain — early care means faster healing.

10/22/2025

🔥 ACHILLES PAIN — KNOW THE SOURCE
Most runners lump all heel or tendon pain together, but not all Achilles pain is the same.
Non-insertional Achilles Tendonitis: higher up the tendon, common in runners and jumpers from repetitive strain.

Insertional Achilles Tendonitis: lower, where the tendon attaches to the heel bone—often tied to stiff calves, poor footwear, or uphill running.

Both involve inflammation and micro-tears, but treatment and loading strategies differ.
👉 Early recognition and targeted rehab can make the difference between weeks and months of recovery.
At The Stretch Doc, sessions go beyond simple stretching — we restore tendon alignment, calf mobility, and fascial glide so you can run pain-free again.
📍 Henderson / Las Vegas runners — healing starts here.
Book your Achilles recovery session today.