Peak Endurance Performance & Physical Therapy - Madison

Peak Endurance Performance & Physical Therapy - Madison Here at Peak Endurance we help active adults and endurance athletes to either get back to or continue performing the activities that they love.

We specialize in working with runners and endurance athletes on either a rehab or performance basis.

Take time to breathe! 🌬🙂‍↕️ Your nervous system controls muscle tension. When overwhelmed, stop and take five slow, deep...
12/23/2025

Take time to breathe! 🌬

🙂‍↕️ Your nervous system controls muscle tension. When overwhelmed, stop and take five slow, deep breaths.

This is a powerful, instant body reset that helps you relax and reduces muscle tightness 🧘‍♀️

🍑 Pain in the a$$ (literally)? 😩 If you have pain at the very top of your hamstrings/bottom of your glute, you may have ...
12/22/2025

🍑 Pain in the a$$ (literally)?

😩 If you have pain at the very top of your hamstrings/bottom of your glute, you may have a proximal hamstring tendon strain. This injury occurs at the tendinous attachment of the hamstring muscle to the pelvis.

It may feel tight, like you want to stretch it, but tugging at that attachment can aggravate the injury. 😖

💁‍♀️ Load it instead.

Try single leg bridge holds, 5x45 seconds, to promote healing of the tendon. (And come in for an evaluation because this can be a slow, tricky injury to fully resolve.)

Don't let a packed holiday schedule stop your routine! 😢Physical therapists agree: 10 minutes of brisk walking or simple...
12/19/2025

Don't let a packed holiday schedule stop your routine! 😢

Physical therapists agree: 10 minutes of brisk walking or simple bodyweight exercise is a powerful, stress-busting break. Don't forget to get your "micro-bursts" of activity in! 🏃

1️⃣ First step - determine if you have weak or tight muscles. If you have pelvic floor tension - we want to address this...
12/18/2025

1️⃣ First step - determine if you have weak or tight muscles.

If you have pelvic floor tension - we want to address this FIRST. Adding in a bunch of strengthening exercises will likely make your symptoms worse. 😖

🤔 How to determine if you have pelvic floor tension:

☑️ Tailbone pain?
☑️ Pelvic pain?
☑️ Painful in*******se?
☑️ Hard time starting your urinary flow?

If you answered yes to any of these questions - you likely have pelvic floor tension. Start with some relaxation first, before you jump into strength!

12/17/2025

💪 When building back some bicep tendon strength and capacity, we should NOT stop at bicep curls.

We need MORE load, MORE range of motion, MORE function! 🔥

👍 Here are just a few ideas of progressions to keep moving forward.

😳 Deadlifts can be a scary movement for those with a history of low back pain, but, done well, they are a powerhouse mov...
12/15/2025

😳 Deadlifts can be a scary movement for those with a history of low back pain, but, done well, they are a powerhouse movement to build resilience in the low back.

The key to a good deadlift lies in the setup. 🔑

🙅‍♀️ Hips too high (level with shoulders) tends to load the low back more than desired.
🙅‍♀️ Hips too low is really just a squat and misses out on the back-strengthening benefits of hinging.
👍 Aim for hips to sit below the shoulders and above the knees at setup. This strikes a balance among posterior chain muscles to maximize efficiency and benefits of the lift.

12/11/2025

🦶 Your plantarflexors are the powerhouse of distance running. They are also seriously neglected when it comes to strength training and if we do strength train them our body is really good at compensating.

To get the most out of your calf raise do these things:

❌Don’t roll to the outside of your foot
✅Push through your big toe
❌Don’t move your body horizontal
✅Think about pushing your body straight up toward the sky
✅If doing them off of a step - let your heel drop as far as it can

12/10/2025

🌬️ When practicing and using belly breathing for pelvic floor relaxation, emphasize not only bringing breath below your belly button, but also into your sides.

🧘‍♀️ This creates more of a 360 degree abdominal breath which better facilitates pelvic floor relaxation

❄️ Ski season is almost here! ❄️Before you jump into long days on the trails, prep your body with 3 exercises that build...
12/09/2025

❄️ Ski season is almost here! ❄️
Before you jump into long days on the trails, prep your body with 3 exercises that build strength and ski-specific control. These moves target the glutes, core, and foot/ankle stability to help you ski stronger and avoid early-season soreness or injury.

👉 Read the full blog for videos + training tips! Link to blog below ⬇⬇⬇

https://peakendurancept.com/3-multi-tasking-exercises-to-prepare-for-nordic-ski-season/

12/08/2025

🤓 One common myth we hear floating around out there is that the “ideal” distance running cadence is 180 steps per minute.

The fact is, the “ideal” running cadence is different for everyone and also varies depending on the pace you’re running.

Optimal running form aims for the foot to land under the body (ish) rather than out in front of the body. When your cadence is higher, it’s more likely that your initial foot placement is more directly under your body, which minimizes braking forces that slow you down. 🏃‍♀️

12/04/2025

🥲 Working on single-leg stability?

🥲 Healing from a lateral ankle sprain?

😄 Try a hip airplane! Perform 2 sets of 6-8 reps.

12/03/2025

🙂 We use rear foot elevated split squats a lot in the running world.

👍 It’s a great way to introduce single leg strength and some degree of stability on that front leg.

Have you tried loading more into the back leg? 🤔

It emphasizes eccentric quad work and hip flexor loading, and IT band load!

Address

15 N Butler Street
Madison, WI
53703

Opening Hours

Monday 8am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 5pm
Thursday 7am - 6pm
Friday 7am - 6pm

Telephone

+16082184215

Website

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