Clinch Performance and Recovery

Clinch Performance and Recovery Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Clinch Performance and Recovery, Physical therapist, Reno, NV.

One on one performance physical therapy to help anyone from jiu jitsu practitioners to school teachers reach their activity and health goals to get the most out of life!

This study by Wan et al measured how improving hamstring length can help to decrease the risk of hamstring strains in sp...
12/14/2025

This study by Wan et al measured how improving hamstring length can help to decrease the risk of hamstring strains in sprinters.

Participants were assigned to either an 8 week flexibility or strength program, and both groups demonstrated improved hamstring lengths.

This is information that we can use to help guide both rehabilitation and prevention programs in running and sprinting athletes.

Like most things, the plan needs to consider the athlete’s training status, life stressors, medical history, and current condition to determine a plan that is most appropriate for that individual.

If you’ve been dealing with a hamstring injury, Clinch would love to help you!

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605

Article citation:
Wan X, Li S, Best TM, Liu H, Li H, Yu B. Effects of flexibility and strength training on peak hamstring musculotendinous strains during sprinting. J Sport Health Sci. 2021 Mar;10(2):222-229. doi: 10.1016/j.jshs.2020.08.001. Epub 2020 Aug 11. PMID: 32795623; PMCID: PMC7987790.



#

There’s some scary stuff out there…PR’ing a race is INCREDIBLLY taxing on the entire body: hormonally, musculoskeletally...
12/13/2025

There’s some scary stuff out there…

PR’ing a race is INCREDIBLLY taxing on the entire body: hormonally, musculoskeletally, aerobically, gastrointestinally…
I had a patient who incurred a gluteus medius strain after PR’ing a half marathon while doing a double threshold run that was only 4 days after his race. It was wayyyy too much, way too soon. I’m not sure if this was on his training plan or what, but obviously it was a huge setback.
Recovery after a race not only avoids things like this from happening, but allows the system to get back to baseline and incur the benefits from the race.

While peaking, there is an immense amount of stress on the body in terms of the training load, along with the stress from life. This is where it’s important to back off on the volume and intensity of strength training. I am a huge advocate of strength training, but there are periods where we need to back off so that we don’t end up with an overuse injury.

Training is not the time to cut calories. With the immense amount of stress, we need the calories in order to repair our tissues, maintain hormonal, balance, and maintain cognitive function.

This last one leaves me a little dead inside. I recently had a patient who told me that his BMI was too high but this was based off of one of those outdated charts. Those charts don’t take into account body composition. According to those charts, I’ve needed to lose weight my entire life, but I also know from a DXA scan that I have a healthy fat level and also have a lot of muscle.

We need to be careful with what we’re telling people because there is a lot of pressure to look a certain way and weigh a certain number. This needs to stop. I had a patient who was a college athlete who developed an eating disorder because no joke, his coach told him he was fat. I am still in disbelief over this bullsh*t.

Clinch is a physical therapy clinic in Reno that is about performance and helping people achieve their goals and challenge themselves, all while becoming a better person and learning.

If you found this helpful, schedule your discovery call to see how Clinch Performance and Recovery can help you!
Link in the bio.

12/12/2025

Quad tightness relief😌

I banged myself up pretty good during my race this past Sunday. So I’m using this time to do a little bit of myofascial work.

This technique helps to decrease the sensitivity of the quad muscle. In doing so, it can help to relieve discomfort and tightness.

The weight of the kettlebell does all of the work. Once I find a spot that is tender and “hurts so good”, I let the pressure of the kettlebell do its thing. Over time, the tenderness starts to diminish.

This technique may not prevent the tightness from happening in the first place (that’s done with an appropriate program for strength, conditioning, and endurance), but it can at least provide some relief so that we can stay active with less discomfort.

If you found this helpful, schedule your discovery call to see how Clinch Performance and Recovery can help you!
Link in the bio.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605



#

How I handled my hamstring while training for 70.3 La Quinta.As a physical therapist who also loves endurance sports, o...
12/10/2025

How I handled my hamstring while training for 70.3 La Quinta.

As a physical therapist who also loves endurance sports, one thing that is a total bummer is an INJURY.

In September, I started taking my hamstring rebab very seriously.

I allowed more recovery, cut back on the running intensity, improved my running mechanics, and got on a rehab program that I developed for myself, all while training for this race.

The results paid off with a PR bike split and PR half marathon during my race!

An injury doesn’t have to derail your goals.

If you’re in the Reno, Sparks, and Carson City area, Clinch Performance and Recovery would love to help you!

Let’s figure out what the root problem is, and how to fix it.

Most importantly, let’s get you back to doing what you love.

If you found this helpful, schedule your discovery call to see how Clinch Performance and Recovery can help you!
Link in the bio.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605



#

12/09/2025

I think I need more rehab than my patients 😅🤣

The post race soreness… IYKYK

Time for some good recovery, food, and sleep until training for the next one!

That’s what we’re all about… working hard, having fun, hitting goals, and staying out there.

If you’re looking for a physical therapist in Reno who gets it and loves working with endurance athletes, Clinch would love to help you!

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605



#

12/03/2025

5X the humility over here!!! 🤣🤣🤣

Okay obviously I am just a tad sarcastic but seriously… these races have taught me a lot.

They’ve taught me that there is always something to learn and even when you think you have everything dialed in, something changes and you need to adapt. I crashed during my last race due to an unexpected mechanical issue on my bike which totally blew my ego and was embarrassing as f***, but I had to change my mindset to get back into the race. A patient may be experiencing something unexpected which totally requires a revamped plan of care.

They’ve taught me how important consistency and patience are. Seeing your FTP and running splits improve take time. Seeing meaningful and lasting change from rehab take time. Although not sexy, consistency and patience are where we see the most meaningful changes.

They’ve also been a way to meet some amazing patients, businesses, and friends. I can’t say that racing has been the reason why my life is good (sometimes it makes me want to bang my head against a wall or throw my bike off a cliff), but it’s been something that a lot of people and I connected through. I especially love hearing about my patients’ experiences!! Some of them are even out on the course with me 😃

So with that being said, there have definitely been many humbling moments and there are always opportunities to grow and learn in ways that can make me a better athlete but also a better PT.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605



#

12/02/2025

Exercises to let everyone know you’ve done an Ironman.

Doing an Ironman is an impressive feat and we all know that one of the most important things about the accomplishment is telling everyone about it.

Here are some exercises to help you accomplish that:
1: Good posture: this is important so everyone can read the shirt that says Ironman Finisher on it. Be upright. Don’t slouch your shoulders.

2. Donning of the medals: we are keeping a neutral spine and using the glutes to bring ourselves back into an upright posture. It is important to use good mechanics to protect our spines since those medals are so heavy.

3. Donning of the backpack: this is another exercise that requires good spine and hip strength. It also works the biceps as we get our shoulder through one of the straps. This is a full body exercise that is really a bang for your buck.

4. “It wasn’t the big of a deal” hand wave: this is important to establish some “humility” (or maybe people will think you’re more of a jackass), so it’s important not to skip this one. We adduct the hip and relax the wrist to give it that quintessential “wave” and then say “Oh, it wasn’t that big of a deal.” People will surely respect you more, after doing this one.

Completing an Ironman is surely a feat, but letting everyone know about it is also a testament to the grit, perseverance, and tenacity of the human spirit. There are a lot of people who need to know, and Ironman finishers don’t quit.
Kudos to all of you Ironman finishers out there who are letting everyone know about it (I’ve done 5).

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle (like Ironmans 🤣🤣🤣)

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605

Do I need to change the way I run?A lot of patients end up in my clinic with this question.Like most things in life, the...
12/01/2025

Do I need to change the way I run?

A lot of patients end up in my clinic with this question.

Like most things in life, the answer is never a strict yes or no.
Having pain with running does not mean that we need to go and totally change your running mechanics. In some cases, that can BACKFIRE and cause more issues!
I’ve seen people who are heel strikers but they have no issues. Is it the most efficient? Maybe not. But they are still crushing it during their races.

I’ve seen people who are forefoot strikers and haven’t had achilles issues in their entire lives.

I’ve seen midfoot strikers (often considered the “ideal”) who still end up with knee and hip problems.

Now, there are cases where I’ve had patients make a slight change to their running patterns. For example, I had a patient who was over-striding and heel striking quite a bit which was causing a lot of back pain during her runs. In her case, we shortened her stride and increased her cadence a tad bit, which immediately improved her back pain.

Another patient of mine has been working on improving his midfoot strike pattern and has noticed a significant improvement in his hip symptoms compared to when he over-strides and heel strikes.

In some of my patients, we don’t touch their running mechanics at all.
Sometimes, their pain is because the load tolerance for the musculoskeletal system and recovery (adaptation) time is not adequate for the amount of load (volume, frequency, intensity, and density) of running. AKA: Too much stress, not enough recovery, or perhaps they need a running-specific strength program to build more stability.

So when it comes down to it, everyone is different. Research may say this or that, your running analysis may say this or that, a shoe manufacturer may say this or that... but we don’t want to put blanket statements on everyone.

As a PT, it is my duty to use the information I have from clinical and personal experience and my knowledge from schooling and research to formulate an individualized plan of care for the person in front of me.

I love racing, I love getting faster, I love the PR’s…But I’ve also come to realize that self worth doesn’t need to be t...
12/01/2025

I love racing, I love getting faster, I love the PR’s…

But I’ve also come to realize that self worth doesn’t need to be tied to that.
The data is not a report card, reflecting value as a human.
This realization has made it easier for me to take better care of my body and prioritize rest, allowing for the adaptations from my training to happen instead of just grinding my way into the ground.

I will do my best to help my patients get healthy, overcome injuries, and achieve their goals, but I also believe that their stats and race performances are not indicative of their worth.

Sometimes it’s okay to give yourself a little bit of grace.

This can help people perform better and feel significantly less burnout, leading to less injuries, guilt, setbacks, and frustrations.

It allows us to stay with the process over a longer period of time, experiencing incremental improvements, that build up to something bigger.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605



#

Had fun with some friends at the Wobble Before You Gobble 10k! I JUST made to the race start after racing out of the po...
11/27/2025

Had fun with some friends at the Wobble Before You Gobble 10k! I JUST made to the race start after racing out of the porta potty 😅😅😅
We don’t need any code browns out there.
A great course and fun race put on by wonderful people. I am so thankful for the amazing running community Reno has to offer!
It was also super fun seeing some my speedy speedy patients out there!

Happy Thanksgiving, everyone!

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605



#

11/27/2025

Inner thigh (adductor) tightness and pain relief:

This is a trigger point release technique I use with patients who may be experiencing adductor discomfort.
The adductors are a group of muscles (gracilis, adductor longus, adductor magnus, pectineus, and adductor brevis) that make up the inner thigh. They are often weak and susceptible to strains and pain.

This technique helps to calm the tissue down so that we can start loading and strengthening into progressively more lengthened positions.

If you found this helpful, schedule your discovery call to see how Clinch Performance and Recovery can help you!
Link in the bio.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605



#

“bjjmobility “jiujitsuhipmobility

Address

Reno, NV

Opening Hours

Monday 9am - 6:30pm
Tuesday 5:30pm - 7pm
Thursday 9am - 5pm

Telephone

+17759846605

Website

Alerts

Be the first to know and let us send you an email when Clinch Performance and Recovery posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Clinch Performance and Recovery:

Shortcuts

Featured

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category