BFS Health & Performance

BFS Health & Performance Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from BFS Health & Performance, Acupuncturist, 21 Fadem Road Unit 12A, Springfield, NJ.

No one wants to be limited from performing the things they love or the things they need to do, so BFS Performance & Rehab is here to help you reach your goals and stay active through chiropractic, acupuncture, and functional medicine services.

11/30/2025

comment “SHOE” for my free guide on the best shoes to wear for specific training (lifting, running, plyos, etc)

comment SHOE and i’ll send you my free guide to get the best shoes for you and your knees plus discounts 💪
11/28/2025

comment SHOE and i’ll send you my free guide to get the best shoes for you and your knees plus discounts 💪

11/26/2025

When you realize “resting it” didn’t fix your knee pain at all… and now you’re coming back with fewer gains and the same f*cking problem 😮‍💨

We’ve all been there, but you don’t have to stay there.

Smarter rehab = stronger lifts, not more time off.

If this hit, drop a 🙋‍♀️ and share this to your story so other lifters stop wasting months “resting” instead of rebuilding.

11/24/2025

light your foam roller on fire 🔥

i wish everyone knew that until you focus on the joint level your tissues are going to revert back to what they have been doing since before pain kicked in.

ALSO stop forgetting about your feet! those things needs your attention (way more than you think) to change the way your knee is feeling.

Hot take:
Most people with knee pain don’t have a knee problem…
they have a rotation problem.These two drills are staple...
11/24/2025

Hot take:
Most people with knee pain don’t have a knee problem…
they have a rotation problem.

These two drills are staples I use with lifters, runners, and anyone who wants their knees to stop screaming.

Use them. Feel the difference.

And make sure you actually remember them:
💾 Save this post
💬 Comment “FREE” for my guide 3 Quick Fixes to Lift Without Knee Pain.

Your joints will thank you.

11/22/2025

comment “FREE” for my free guide 3 Quick Fixes to Lift Without Knee Pain

the knee is almost never just a knee issue- you need to work on the chain starting at the feet and up to the pelvis. this includes IT band issues!

get your guide if you’re ready to finally get mobility drills that work so you can lift with more confidence and less knee pain 🤘

11/20/2025

death by legs ☠️ double tap if you can relate 😂

11/19/2025

i already know what type of PT you’re going to and you don’t need to say more.

double tap if you got clamshells in your PT and still need help!

11/17/2025

Like and share if you found this helpful!

Most people think their quads are “weak.”
But the truth?
You can’t contract what you can’t access.

And if you don’t have full knee extension, your quads literally cannot fire properly.

I’m working with a client right now who had a meniscus repair and did the whole in-network PT route. She was cleared to play tennis at X weeks… and then immediately re-injured her knee.

When we dug into her movement, the problem was obvious: she was never actually pushed in PT. I took her through the basics — the bare minimum — and they were foreign to her. That’s not her fault. That’s a system problem.

Here’s the kicker:
Full knee extension (locking out your knee) is non-negotiable.

It’s REQUIRED for your quads to contract.

No extension = no quad = no stability = a knee that never feels strong or trustworthy.

And it’s not just post-surgery people. Tons of lifters and runners don’t have full extension… and it usually starts at the big toe. Duck-footed stance, bunions, toe pain, pushing off the side of your foot — if your toe doesn’t extend, your knee never will. Period.

So yes, we start with basic quad activation.
We progress it.
We make it actually work.
And suddenly the knee that felt “weak” starts acting strong again.

Your quads aren’t broken, you’re not “overactive” somewhere else- you just don’t have joint range of motion.

Don’t forget to follow .allisonheffron for more help on improving knee pain in the gym.

Address

21 Fadem Road Unit 12A
Springfield, NJ
07081

Opening Hours

Monday 8am - 12pm
3pm - 7pm
Tuesday 8am - 7pm
Wednesday 9:30am - 12:30pm
3pm - 7pm
Thursday 12pm - 7pm
Friday 8am - 12pm
Saturday 9am - 1pm

Telephone

+12018985204

Website

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