Dynamic Performance and Therapy

03/13/2026

03/12/2026

🦵 Why Working Legs Individually Matters

While squats and deadlifts are amazing for overall strength, focusing on single-leg exercises like lunges, step-ups, or Bulgarian split squats offers unique benefits:

- Balance & stability: Trains each leg independently, reducing compensation by the stronger side.

- Corrects imbalances: Helps fix strength or mobility differences between legs.

- Functional strength: Improves movements you do every day, like climbing stairs or stepping up.

- Injury prevention: Strengthens stabilizing muscles around the hips, knees, and ankles.

Add lunges to your routine and feel stronger with every step! 🏃‍♀️

03/11/2026

📚 Exciting day last week for our team!

Our physical therapists Kyle and Jake had the opportunity to visit the University of Wisconsin–La Crosse to teach a class on the role of AI in healthcare. It was a great chance to share insights on how technology is shaping the future of patient care and rehabilitation.

We always enjoy connecting with future healthcare professionals and being part of conversations that move our profession forward! 💡

03/10/2026

🥣 Protein-Packed Breakfast Idea!

Start your morning strong with a Greek Yogurt Parfait:

✨ 1 cup plain Greek yogurt (high in protein)
✨ ½ cup mixed berries for antioxidants
✨ 2 tbsp chopped nuts for healthy fats
✨ Optional: sprinkle of chia seeds for extra fiber

Quick, clean, and satisfying—this parfait keeps you full and fueled for your day! 💪

What’s your favorite way to enjoy Greek yogurt? 🍓🥄

Why it’s great: Quick, no cooking needed, high in protein, fiber, and antioxidants.

03/09/2026

💪 Movement Monday

A new week (and warm day!) is the perfect time to get moving! Whether it’s a walk, a workout, stretching, or simply getting up more often throughout the day, small amounts of movement can make a big difference in how your body feels.

If you’ve been dealing with aches, pains, or stiffness that make it harder to stay active, our team at Dynamic Performance and Therapy is here to help you get back to moving with confidence.

What’s one way you’re getting your movement in today? 🚶‍♀️

03/08/2026

🎉 Happy Birthday to our awesome PT, Marci!

We’re so grateful for the care, knowledge, and positivity you bring to Dynamic Performance and Therapy and to our patients every day. Thanks for helping keep the La Crosse & Onalaska community moving and feeling their best!

If you see Marci in the clinic this week, be sure to wish them a happy birthday! 🎂👏

03/06/2026

🌷 Gardening season is coming… is your body ready?

Gardening might not feel like a workout, but your back, hips, and knees would disagree!

Before spending hours planting, weeding, and hauling soil, focus on these 3 things:

1️⃣ Practice the Hip Hinge

- Instead of bending from your low back, hinge at your hips (like a Romanian deadlift).
- This protects your spine when lifting pots, mulch, or bags of soil.

2️⃣ Build Leg Strength

Strong glutes and quads make kneeling, squatting, and standing back up much easier.

Try:
• Sit-to-stands
• Split squats
• Step-ups

3️⃣ Open Up Your Hips

Tight hips = stressed low back.
Add half-kneeling hip flexor stretches and gentle trunk rotation daily.

🌿 Pro Tip: Break gardening into 20–30 minute blocks instead of marathon sessions your first weekend out.

If gardening usually leads to back or knee pain, we can help you prepare so you can enjoy the season, not recover from it.

03/04/2026

🔥 New on the Blog: Why Foot Pain Is So Common (And You Don’t Have to Just Live With It!)

Foot pain is one of the most frequent complaints we see, but it’s NOT something you just have to “put up with.”

Most people ignore niggles like a stabbing heel in the morning, burning in the ball of the foot, or lingering soreness after a walk… yet these are signs your movement system might not be handling load well.

Key takeaways from the blog:
• Our feet work hard every day: absorbing shock, adapting to terrain, and supporting your body, yet they’re often under-trained.
• Weak foot muscles + tight calves + limited ankle mobility often lead to pain.
• Stretching alone rarely fixes persistent pain: strength, mobility, and smart load progression matter.

Foot pain isn’t “just getting older.” It’s a sign your body needs support and a plan that addresses the root cause.

👉 Read the full post here: why foot pain is so common and what you can do about it.
https://www.mydynamicphysio.com/post/why-foot-pain-is-so-common-and-why-you-don-t-have-to-just-live-with-it

Have questions or ready to tackle your pain? Drop a comment or send us a message! 💬

03/03/2026

Looking for something to do with left over salmon from a meal? Enjoy this quick, veggie packed lunch to use up your leftovers!

Salmon Couscous Salad

¼ cup sliced cremini mushrooms

¼ cup diced eggplant

3 cups baby spinach

2 tablespoons white-wine vinaigrette, divided (see Tip)

¼ cup cooked Israeli couscous, preferably whole-wheat

4 ounces cooked salmon

¼ cup sliced dried apricots

2 tablespoons crumbled goat cheese (1/2 ounce)

Directions
1. Coat a small skillet with cooking spray and heat over medium-high heat. Add mushrooms and eggplant; cook, stirring, until lightly browned and juices have been released, 3 to 5 minutes. Remove from heat and set aside.

2. Toss spinach with 1 Tbsp. plus 1 tsp. vinaigrette and place on a 9-inch plate.

3. Toss couscous with the remaining 2 tsp. vinaigrette and place on top of the spinach. Place salmon on top. Top with the cooked vegetables, dried apricots, and goat cheese.

https://www.eatingwell.com/recipe/270571/salmon-couscous-salad/

03/03/2026

We are a little late (but not too late!) for individuals to nominate Dynamic Performance and Therapy for Best of La Crosse County!

6 days remain - can you take a minute and head over to the link below to nominate Dynamic Performance and Therapy?

https://www.news8000.com/entertainment/contests/best-of-la-crosse-county/ #/gallery?group=537023

03/03/2026

Why Athletes Shouldn’t “Wait It Out” Before Spring Sports

Spring sports are around the corner — is your athlete truly ready?

Many injuries we see each spring happen because:
✔️ Strength wasn’t rebuilt after winter
✔️ Mobility is limited
✔️ Old injuries never fully healed
✔️ Movement patterns weren’t assessed

A sports performance or injury risk screening can identify:
• Muscle imbalances
• Mobility restrictions
• Decreased stability
• Poor landing mechanics
• Core weakness

The goal isn’t just to play — it’s to stay playing.

If your athlete had soreness, nagging pain, or a previous injury this year, now is the time to address it before practices ramp up.