HOLD FAST Performance & Wellness LLC

04/02/2026

Electric dry needling + Load = Results!

Dry needling makes a very small lesion in the muscle and tendon tissue to create a localized immune response to decrease pain and speed the healing process.

Combining it with electric stimulation not only offers better results...

we don't have to leave the needles in for as long.

It's very important to note that the injured area needs to be loaded (or exercised with weight/resistance) immediately after the treatment.

(We do that during our session).

For BEST results....

Stay consistent with the exercises we go over after the treatment!

Need help with elbow pain?

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

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

04/01/2026

Stay tuned this month for info and tips about tennis, golf and pickleball injuries!

HOLD FAST Performance & Wellness
419-482-8244
www.holdfastperformwell.com
13000 Eckel Junction Rd.
Perrysburg, OH

03/30/2026

The area of pain isn't always to blame.

Only paying attention to the painful area means we could miss the real culprit.

At HOLD FAST we spend 60-75 minutes, one-on-one to evaluate how best to get you moving efficiently...

so you can stay on track with your training program!

Need a more thorough knee evaluation?

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

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

03/27/2026

03/26/2026

Run for your mind as much as your miles. 🏃‍♀️

Not every run needs to be fast, hit a certain pace, or “count” toward a big training goal to be productive.

Sometimes the most valuable runs are the ones that help your nervous system downshift,

clear your head,

and leave you feeling better than when you started.

Run because it helps you feel like you again.

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

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

03/19/2026

The big toe is such an important part of our gait cycle (both running and walking).

Therefore, if you have ANY running injury (even if it's not related to the foot), your big toes should be evaluated.

(Same applies if your fitness routine includes jumping)!

Need your big toe included in your injury evaluation?

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

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

03/16/2026

This was found during a 16 week study period compared to runners who could only hold that position for 0-9 seconds.

So start working on those single leg bridges!

Need help staying injury-free?

419-482-8244 www.holdfastperformwell.com

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

Clin J Sport Med. 2025 May 23;35(4):471-477.

03/12/2026

Runners, your core works hardest when you’re upright—so train it that way!

Ditch the endless crunches,

pick up some weight and train your core the way you use it:
standing, moving, and stabilizing.

More strength,
more stability,
more speed!

419-482-8244 www.holdfastperformwell.com

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

03/10/2026

Why do we need big toe extension to run??

Without 70-80 degrees of big toe extension (or dorsiflexion, depending on who you ask)...

We can't get full hip extension without compensation when we push off.

So get those big toes moving!

Need help with a running injury?

I can help!

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

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

03/09/2026

Most DISTANCE RUNNERS focus on endurance and mileage

but POWER training can be a game-changer for speed and efficiency!

Strength training needs to come first to prevent injury:

-Squats
-Deadlifts
-Lunges
-So much more!

Then, consider adding some power training 1-2 x per week and watch your pace improve!

Need help getting out of pain so you can run faster?

Come work with me!

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

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

03/05/2026

Your home exercise videos don’t always happen in one smooth take 😅

But the goal is always the same:

Clear, personalized exercises that help you get back to running pain-free.

If you’re a runner dealing with pain, I’d love to help figure out what your body needs to keep you training. 🏃‍♂️

Call/text 419-482-8244 or book online at www.holdfastperformwell.com

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