HOLD FAST Performance & Wellness LLC

10/30/2025

Tensor Fascia Latae (TFL) is the muscle at the top of the IT Band.

If you've had issues with IT Band pain or tightness/pain in your front, outer hips...

Try this TFL Inhibitor!

This needs to be done with a light resistance band and slow, controlled movements.

Too heavy a band or moving too quickly will do the opposite and engage an already tensioned TFL muscle.

Try a set or two of 5-7 alternating reps of pulling the knees apart (hip abduction) and the heel "drag" to gently engage the hamstrings.

DON'T let the lower back arch off the floor.

The hamstring engagement may tilt your pelvis back slightly (posterior pelvic tilt) and that's okay.

Need help with hip tightness?

Text/call (419) 482-8244
or book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/29/2025

Apparel Order open through Tues, Nov 18th!

The Tunnel to Towers Foundation was founded in honor of Stephen Siller, a New York City firefighter who died on 9/11 after running through the Brooklyn Battery Tunnel to the World Trade Center to help.

The T2T foundation provides mortgage free homes and adaptive homes for injured and fallen first responders and their families, including two families of fallen Toledo Police Officers.

ORDER HERE

https://jupmode.chipply.com/HF25/store.aspx

or under the 'Apparel' tab at www.holdfastperformwell.com

10/28/2025

10/27/2025

Common pain areas I work with:

Shoulder
Elbow
Back & neck

Hip
Knee
Lower leg
Ankle & foot

Tendon & muscle pain
Dry needling
Cupping

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

13000 Eckel Junction Rd.
Perrysburg, OH 43551

10/23/2025

PART 3: Sacroiliac (SI) Joint Pain Series!

The last movement in our 3 part series finally gets our foot on the floor which is my ideal way to stabilize anything in the hip/low back region.

Posted SI Translations

-The base leg's knee is slightly bent with the kneecap facing straight forward (and stays that way)

-The knee of the posted leg shifts down and up towards and away from the floor at an angle (not straight down like some of our previous exercises)

-Another way to think of this is pointed your "hip headlights" slightly left and right as your floating leg moves

There's always more to SI pain than simply moving and stabilizing the joint itself.

We ALWAYS need to look for other compensations or contributing factors.

Need help with SI pain?

Text/call 419-482-8244
or book an appointment online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/20/2025

PART 2: Sacroiliac (SI) Joint Pain Series!

As SI pain decreases, we can increase the amount of weight bearing to the joints and, therefore, increase the strength and stability demands.

Rotational Bridges

-Bridge one hip, pause, lift the other hip, pause (hips should be level now)

-Lower the first hip, pause, lower the second hip (both hips end on the floor)

Quadruped SI Translations

-Post 1 knee on a 4-6" yoga block or stack of books

-Lower and raise the floating knee rolling the small ball up and down (so this doesn't turn into a hydrant position)

Stay tuned for Part 3!

Need help with SI pain?

Text/call 419-482-8244
or book an appointment online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/16/2025

Sacroiliac (SI) Joint Pain Series! Part 1 of 3

The SI joint connects the sacrum to the pelvis creating a transition from the spine to the hips.

SI pain can range from an annoying pinching sensation to searing pain that interrupts even the simplest daily tasks.

Though there isn't one exercise or group of exercises that works for everyone,

here are two movements that can be helpful early on when you have SI joint pain:

1. Sidelying SI Translation w/ Roller

-Hips and knees at 90 degrees

-Slowly move the top knee forward and back

2. Supine 90 90 Alternating Hip Lift

-Hips and knees at 90 degrees with feet sitting lightly on the wall (barefoot or shoes)

-Put a small ball, foam roller, or large rolled towel (secured with a rubber band) between your lower thighs

-Keeping the feet where they are on the wall, slowly raise one knee an inch higher than the other, bring it back down to your starting position and alternate sides (these are small movements)

Gently mobilizing the SI joint is just one part of rehabbing pain in this area.

Doing some detective work to find out why your pain is manifesting in the SI joint is a BIG part of how we keep it from plaguing you.

Stay tuned for Part 2!

Need help with SI pain?

Text/call 419-482-8244
or book an appointment online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/13/2025

This recovery session with for a collegiate athlete with a history of hamstring issues following an ACL repair.

It included vacuum therapy cupping and electric dry needling.

These treatments decrease fascial and muscle restriction along with stimulating the lymphatic system to flush out excess cellular waste and speed recovery.

Recovery and tune up treatment sessions have kept her in tip top shop during her season!

Interested in recovery sessions?

Text/call 419-482-8244 or
Check out our website at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH 43551

needling

10/09/2025

Is there a time and a place for arch support?

Yes.

But most of us shouldn't need to rely on it forever.

Our feet are designed to be strong enough to support the rest of our body...

and allow it to keep doing all the things we love in order to stay active!

Need help strengthening your feet?

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH 43551

10/06/2025

Don't stretch a pinchy hip.

TRY THIS INSTEAD!

There's typically more to do to relieve hip pinching (dry needling is very helpful) but try this to start.

Need more help with a pinchy hip?

Text/call (419) 482-8244
or book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/02/2025

Tight muscles need to be loaded!

It's important to note that loading a tight muscle or muscle group is just one piece of the puzzle.

The other piece is strength or stability.

Let me explain.

When our hip flexors are chronically tight it's often because the responsibility of stabilizing our hips have fallen to them.

Meaning, that if we only stretch or load the hip flexors, we're missing the part where we re-educate the other muscles of the hip to stabilize the joint.

Need help with hip flexor tightness?

Text/call (419) 482-8244
or book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/01/2025

Stay tuned for posts on how to treat and prevent hip pain!

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

HOLD FAST Performance & Wellness
419-482-8244
www.holdfastperformwell.com