Crossroads Physical Therapy, LLC

02/12/2026

https://www.gofundme.com/f/all-in-for-alex-crossfit

At 28 years old, Alex Tilmes is the picture of strength. As a dedicated CrossFit athlete, Alex has always… Joelle Hand needs your support for All In For Alex

12/18/2025

Message me for more info!

🔥Something BIG is coming to CrossFit 970.
Endurance. Strength. Competition.
👀Stay ready.

HYROX class details coming soon…
Comment MORE INFO if you’d like to get added to our ‘first to notify’ list! 👇

12/08/2025

We’re excited to announce a Pull-Up Clinic starting Wednesday, January 7, 2026! This clinic will run for 4 sessions (1-hr in length), meeting every other week, and will wrap up just in time for the CrossFit Open.

Dates: Wednesdays - 1/7, 1/21, 2/4, & 2/18
Cost: $50

If you’re interested in dialing in your pull-up strength and skills, please email Coach LaRae at laraesehr@gmail.com as soon as possible to reserve your spot.

Let’s get after it!

11/07/2025

And finally, in the last part of taking your MEDS, is sleep!
Big time struggle bus for me on this one! Sleep is so important - when we sleep for the recommended 7-9 hours, our bodies work to increase healing and reduce systemic inflammation. Strategies for improving sleep may include a defined schedule. Go to bed and wake up at the same time every day. No electronics/screen time 30-60 minutes before bed. Make sure your room is dark, cool and quiet.
So, remember there are so many layers and factors affecting our healing and recovery and many of these things are what we DO have control over.

11/05/2025

Next up in taking your MEDS, Diet!
Your tissues need nourishment for healing and recovery. Protein is an essential nutrient for maintaining and building tissues. Are you eating “colorful” foods: reds, greens, oranges, purples?
What is your daily water intake? General recommendations are 90-125 ounces per day and yes your coffee counts! (In moderation)
Are you eating enough to support your activity level? Many times people performing high intensity work outs several times a week ie CrossFit, are often found to be underfueling and thus limiting your bodies ability to repair.

11/03/2025

Part 2 of taking your MEDS!
EXERCISE: Even when we are injured/hurting we can still move our bodies. Tendons love load - it is their love language. Finding the right load and dose is the key.
At times, pain is quite inhibitive, but we can still find ways to at least be meeting the AHA physical activity guidelines of a minimum of 150 minutes of moderate intensity exercise. For some, this could even be 4, 5 min walks a day as you gradually build tolerance. Your physical therapist can help guide you on your path to recovery.

10/31/2025

TAKE YOUR “MEDS”
The next few posts will unpack each part of the MEDS we are talking about in regards to tendon health. Mindfulness, Exercise, Diet, Sleep

MINDFULNESS: When we are experiencing a tendon injury, it has been shown that there is not just a physical component, but a large psychological and psychosocial impact as well. Managing your mindset and stress can take form in many different ways such as meditation, walks outside, listening to music or breath work. Explore what works best for you. Studies have shown links to decreasing systemic inflammation when we incorporate mindfulness. Think of treating the entire “ecosystem” of your body vs the one targeted pain point.

08/15/2025

You go to your doctor, PT, chiro, etc and this is what you hear:
“You have the worst arthritis in your knees I have ever seen” (yet you don’t have knee pain and you just ran a marathon)
”Your back is basically broken” (yet, you did 315 # deadlifts this am, no problem)
”How can you even walk? this is the worst image I have ever seen” (yet, you climbed the 3 flights of stairs to their office)
”You should NEVER box jump after age 30, never squat below parallel, never deadlift or bend forward (fill in the blank)”
If these are the opening conversations you have with your provider, you should be questioning and asking for better answers.
These types of comments out of the gate, without having a conversation, immediately instills fear of movement and catastrophizes injuries before knowing your individual story.
Random limits on movements, resting without reasoning, and avoidance without content has the potential to basically f*&% with your brain and does more harm than good.
Health care providers need to be better about seeing and hearing the person in front of them and their individual stories, so we can set them up for success.

08/07/2025

Feel like you aren’t making progress because everything isn’t perfectly pain free?
Measuring progress can be confusing and frustrating at times especially when you continue to have pain/discomfort. Sometimes we become so PAIN focused that we have difficulty seeing the ”wins” in our rehab process.
Pain freaking sucks, no doubt about that. Attempt to spend more time focusing on these other metrics and your pain will have less power over you, making you feel more in control.

06/10/2025

You don't need to be perfectly symmetrical
You don't need to foam roll every day to release your fascia
You don't need to contantly stretch a tight feeling muscle
You don't need 20 min of mobility work on joints that are already mobile

You DO NEED to be consistent with an exercise program, with your sleep duration and quality of sleep. You need movement often throughout the day, a solid nutrition plan and nurturing your mental health. Spend more time focusing on these - your body and mind will thank you.

04/19/2025

Common scenario: I "hurt" my back/shoulder/knee/elbow (insert your own), I rested for 2-3 weeks, felt good, came back and went straight to the days workout and then you are "hurt again". Well guess what - rest is rarely the answer!! In those weeks of rest, what did you do to drive adaptations and rebuild your tissue tolerance and resilience? NOTHING!
When an injury happens, your body needs to rebuild and that includes such things as simple cardio movement, strength, mobility, nutrition, sleep, and stress management.
Example: If deadlifts are a pain generator - then lets start with banded PVC hinge work, then maybe progress to an elevated kettlebell deadlift, moving on to the trap bar and so on, gradually returning to your previous level. As I like to say - let's find a tolerable entry point and build from there.
Does this sound like you? Reach out and let me guide you back to doing the things you enjoy with strength and confidence.

04/03/2025

Day 366! One year and one day since shoulder surgery. To say this last year has been a physical and emotional rollercoaster is an understatement. One year- its kind of a big deal! First few months of this was no joke. During the early stages, I also had the end of an era of supporting my kids for a total of 8 high school seasons of lacrosse, both of my kids graduated, which then meant one moving away to MN to start her nursing career, and the other starting college.
Rehab was so up and down as I was a bit slow to progress because I was also dealing with an ulnar neuropathy on my surgical side. As if the shoulder wasn't bad enough, ugh. However, I showed up every day to the gym, made progress with range of motion, then strength and bam, year 1 is done. I am not quite to where I was with my strength yet, but getting better every month. Tennis league is about to start, my serve is lackluster, but I am ready for the season!
I am so thankful for my family who have been my biggest supporters and fans. Cheers and clapping from the 8:30 crew throughout the year and especially the first time I got that PVC up over my head.
One of my goals was to actually be able to do the CrossFit Open this year at Rx and I did it!! and this old lady still managed to finish in the 90th percentile for my age group.
So, here's to building more strength, stamina and resiliency. Year 2, bring it!