Ascent Tahoe Performance Therapy

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Truckee, CA
Ascent Tahoe Performance Therapy

Providing the active Tahoe community with physical therapy and performance training services!

12/24/2025

🫀VO2 MAX!🫀
VO2 Max is often talked about in the health and fitness realm - but what is it and what does it actually mean?

VO2 Max is essentially a measurement of how much oxygen your body consumes and breaks down per minute. This can be a good indicator of general fitness level, and a higher VO2 max is generally preferred.

VO2 max can vary based on a number of factors. The most accurate testing requires time and specialized equipment which can be costly, so testing in the general population is not often prescribed.

Both strength and cardiovascular training can help improve VO2 max and have a positive effect on overall mortality.

Need help deciding how to train and help improve your VO2 Max? The PTs at Ascent Tahoe are happy to help!

$Bone stress injuries don’t happen overnight. They exist on a continuum — from early stress reactions to full stress frac...$

12/20/2025

Bone stress injuries don’t happen overnight. They exist on a continuum — from early stress reactions to full stress fractures. Tune into this series on Bone Stress Injuries to better understand the signs early and help keep you training and playing for longer!

12/17/2025

🫀HEART RATE VARIABILITY🫀

Do you know what heart rate variability is? It’s a measure of the time intervals BETWEEN heart beats. It can be a good indicator of recovery. A higher heart rate variability can indicate better fitness and overall higher function of your autonomic nervous system!

Swipe through to learn about HRV!

12/13/2025

Patellar tendon pain often shows up as a sharp or achy discomfort right below the kneecap, especially with squatting, jumping, skiing compressions, or running downhill. It’s typically a load-related tendon issue and happens when the tendon isn’t tolerating the volume or force you’re asking of it. Again, it’s a COMPRESSION issue! With the right progression of strength and load management, it can improve and get you back to powerful, pain-free movement. If tendons are holding you back book now!

12/10/2025

🫀HEART RATE ZONES!🫀

Heart rate zones are often referenced when talking about exercise intensity, but how do you determine the right pace for yourself?

Max heart rate can be estimated by subtracting your age from 225. From there, you can take percentages of that number to determine your heart rate “zone”.

The majority of training should be performed around Zone “2”, with about 20% coming from higher intensities. What’s most important, however is starting by getting enough conditioning in general!

Do you meet or exceed current activity guidelines? 🤔

12/05/2025

Keeping your IT Band happy isn’t about “stretching the band.”
It’s about improving hip strength, controlling load, and keeping tissues resilient for the mountain miles ahead.

12/03/2025

🫀HEART HEALTH!🫀

On Wednesdays this month, we will highlight aspects of heart/cardiovascular health!

Today we’re chatting about blood pressure. We’ve all heard of it, but do you actually know what it is? BP is a measure of the force exerted in the vessels of your body. Blood pressure fluctuates naturally for various reasons, but consistently elevated blood pressure can be a sign of cardiovascular stress or underlying health issues.

This year, new categories for blood pressure ratings were released. These new categories are aimed to catch high blood pressure sooner, prompting for earlier care to prevent damage or other consequences!

Get regular check ups and BP screenings. Family history can be a risk factor, so advocate for yourself and keep a happy heart! ❤️

11/29/2025

Gluteus medius tendinopathy is one of the most common causes of pain on the outside of the hip. The glute med is a major stabilizer that keeps your pelvis level with every step, stride, skin track, and landing. When the tendon becomes irritated from overload or compression, it often shows up as aching along the outer hip, difficulty sleeping on that side, or pain with single-leg strength work.

Research shows that most “bursitis” cases actually involve glute med or glute min tendon changes. The key to recovery is reducing compressive positions and rebuilding the tendon’s capacity with targeted strength, progressive loading, and improved movement mechanics.

At Ascent Tahoe, we use detailed assessment, objective strength testing, and individualized programming to help you get back to moving confidently on the mountain. If you think we can help, book now!

11/26/2025

🧠CAN WE PREVENT CONCUSSIONS?🧠

Short answer? No. We can’t *prevent* any injury BUT we can be smarter about season prep, training, and post-injury protocols!

Don’t be caught off guard - be educated about concussion and what comes next, have the correct equipment and pay attention to safety rules, know who the right medical team is, exercise regularly, and have a protocol in place so there is no panicking or confusion.

Baseline testing can be scheduled through Ascent Tahoe to help guide return to school/sport in case of injury! Contact us at info@ascenttahoe.com or DM us here to schedule for yourself OR your team!

11/21/2025

Proximal hamstring tendinopathy is one of the most common causes of deep buttock pain in mountain athletes. Long climbs, steep skintracks, aggressive running descents, and long days in the car all add repetitive load to the tendon where the hamstring attaches at the sit bone. When that tendon becomes irritated, athletes notice stiffness on hills, pain accelerating uphill, and discomfort with sitting or bending forward.

If this sounds familiar, we can help. At Ascent Tahoe, we use objective testing, targeted strength progressions, and mountain-sport specific loading to get you back to strong uphill power and confident downhill movement.

Book an appointment through our website or reach out to schedule with one of our therapists.

11/19/2025

🧠 So you got a concussion…. 🧠

How do you start treatment after a concussion? After an initial 24-48 hour rest period in a low-stim environment (SLEEP, proper nutrition/hydration, and symptom monitoring is important!) it is time to start the process of return to learn and return to play.

Returning to learn/work should take about 8-10 days. It starts with light cognitive activity at home, then progressive return to the school or work environment. It is ok for symptoms to increase slightly during this time, but rest breaks and accommodations should be made.

Return to sport should NOT outpace return to learn, but follows a similar progression. This can take about 7 days if there is no regression. It is started with light aerobic activity, also progressed based on symptoms. It is suggested that this process should be monitored by a medical professional, but before ANY return to team practice, an athlete should be cleared by a qualified clinician.

It is also important to be familiar with your state and/or sport conference laws. Most states regulate how an athlete can be considered “cleared” for sports, and some also include school!

Try to work with your coaches, team, and school administrators to communicate and have proper accommodations provided. SEEK MEDICAL GUIDANCE from a qualified PT, OT, AT, and/or MD for proper recovery and clearance.

Be prepared for your sport season! Get a baseline test from Ascent Tahoe to help guide return to learn/work and return to sport decisions!

*this is not personal medical advice - each situation is different and Ascent Tahoe encourages all those with concussion to seek in person and qualified medical care!*

11/15/2025

Your Achilles tendon is the largest and strongest tendon in your body, absorbing significant force with every step, hop, and run.

Swipe to learn:
• What the calf–Achilles complex does
• How to identify true Achilles tendinopathy
• Common contributors like Haglund’s deformity and bursitis
• Key intrinsic and extrinsic risk factors
• Exercises proven to support recovery and performance

If your Achilles is stiff, painful, or limiting your training, we can help.

Book now and get back to moving at your peak.

Address

10775 Pioneer Trail
Truckee, CA
96161

Website

http://www.ascenttahoe.com/

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