Integrated Performance - Sports Physical Therapy & Performance Training

02/21/2026

02/20/2026

Did you or your child jam your thumb while catching? This is a frequent injury among catchers, often occurring when the ball strikes the tip of the thumb, usually from a foul tip. It can also result from sliding when your thumb gets caught in the ground.

What's known as "catcher's thumb" is actually a UCL sprain — but not the kind you find in your elbow! There's a less commonly recognized UCL located on the inner part of your thumb. When this ligament is sprained, it often leads to bruising and a weakened grip.

The standard treatment involves taking relative rest from catching activities. Start with gentle range-of-motion exercises until the swelling subsides. Wearing a brace can be beneficial for the healing process.

Once the swelling decreases, players should focus on regaining grip and pinch strength. As they begin to catch again, using a thumb guard can help protect the ligament. Remember, returning to play should be a gradual process, typically taking around 6 to 8 weeks for complete healing.

Have you or your child experienced catcher's thumb? Reach out to us! We’re dedicated to helping players return fully to the field. Check the link in our bio to schedule an evaluation! ⚾️👍✨

02/19/2026

Just like a Ferrari needs a tune-up after some thrilling laps, your body deserves the same care! 🚗💨

During baseball season, we push ourselves to the max. We’re out there pouring our heart and soul into every game, testing our limits day in and day out. We give it our all—swinging until we feel the burn, throwing until our arms ache, and then we expect our bodies to deliver peak performance against tough rivals the very next day.

When those aches and pains start to creep in, we’ve got your back!

If you're ready to elevate your game, let us address any weaknesses that might be holding you back. At Integrated Performance, we treat your body like the high-end sports machine it is, working to eliminate any deficiencies so you can perform at your peak.

Are you ready to take your performance to the next level? Let’s make it happen! Schedule your evaluation today by clicking the link in our bio! 🔥⚾️

02/18/2026

If you’re a high school or collegiate athlete, you’ve probably been told that if you’re hurt, you just need to "shut it down."
That’s the old way. And honestly? It’s the wrong way.

Before I started .performance, I spent my career working with players in the NFL, NBA, and with the Minnesota Twins. I’ve worked with hundreds of pros to rehab injuries and—more importantly—bridge the gap back to peak performance.

In the pros, when a guy gets dinged up, we don’t just tell him to sit on the couch and wait. We find out what he can do. We look at the biomechanics. We fix the pitch delivery or the swing mechanics that caused the stress in the first place. We keep the body moving so the "return to sport" isn't a mountain to climb—it’s just the next step.

I started Integrated Performance to bring that exact same Pro Experience to YOU.

Whether you’re dealing with a specific injury or you’re just "hanging" and not recovering like you used to, you shouldn’t have to guess about your health. You don't have to remove yourself from the team or stop developing just because you have pain.

What we do here:
✅ Rehab with a Purpose: We don't just "fix" the pain; we find the root cause.
✅ Bridge the Gap: We transition you from the PT table back to the weight room and the field.
✅ Pro-Level Biomechanics: We use the same assessments I used in Major League Baseball to make sure your body is moving efficiently.

You’re putting in the work. You’re hitting the reps. You deserve a recovery and rehab plan that works as hard as you do.
Let’s stop the "rest and hope" method and start the "assess and execute" method.

🔗 Ready to bridge the gap? Tap the link in our bio to schedule a consult or visit http://integratedperformanceteam.com to get started. Let’s go.

02/17/2026

Are you a pitcher dealing with low back pain? It might be time to check your hip rotation! 🔄

As pitchers, we rely on external rotation in our back hip to generate a powerful stride down the mound. When this movement is restricted, our bodies often compensate by rotating more from the lower back—and that's not how it's designed to work. Our bodies are incredibly adaptable, but we want to encourage the right movements for optimal performance and health.

One of my go-to exercises helps you engage your back hip's external rotation instead of relying on your lower back. Here are some important tips to keep in mind:

- Keep the opposite foot firmly planted on the ground.
- Focus on pressing your moving knee into the ground throughout the exercise.
- Engage your glute (the back side of your hip) during the entire movement.

Incorporate this exercise into your routine, and watch your low back pain fade away!

Know a teammate who might benefit from this? Share this post with them and encourage them to schedule an evaluation. We’re here to help! Check the link in my bio for more info. 💪

02/16/2026

Did you know that releasing the ball closer to home plate makes it look faster to the hitter? 🚀 One effective strategy for pitchers to achieve this is by increasing their stride length. Research suggests that a pitcher's stride should be 80-120% of their height, depending on whether you're measuring from the front or back of the foot. This not only enhances perceived velocity but also promotes efficient mechanics.

However, if your stride length is limited, it could be due to restricted mobility in your posterior chain. Lacking the ability to properly separate your hips can hinder your stride, leading to compensatory movements that may compromise efficiency and increase injury risk, especially to your lower back.

If you're experiencing lower back pain while pitching, it's crucial to assess your posterior chain! Don't ignore those signs. 🏌️‍♂️ Addressing mobility issues can make a significant difference.

Are you dealing with low back pain as a pitcher? Schedule an evaluation with one of our baseball experts today! Link in bio!

02/13/2026

You've been diagnosed with a Rotator Cuff Injury—what should you do next?

The throwing motion is intense, requiring a stable shoulder to manage the forces involved. It's remarkable how much stress your shoulder can endure, but it has its limits.

Often, rotator cuff tears don’t just happen suddenly; there are usually signs signaling that something isn’t right. Here’s a common pattern to watch for:

Initially, you may notice pain on the outer part of your shoulder, typically when you throw. This sensation, known as impingement, feels like pinching.

As the condition develops, that pinching sensation will start to persist even after you stop throwing—first lingering for an hour, then two, and ultimately into the next day. This progression suggests you might be dealing with rotator cuff tendonitis, which indicates swelling in the tendon of one of the rotator cuff muscles.

Once swelling occurs, it compromises the muscle's strength, increasing the risk of a more serious injury, like a tear.

So, what leads to this issue? Several factors can contribute, including overuse, poor mechanics, or compensatory movements.

If you’re experiencing pain or a pinching sensation in the outer shoulder during throwing, don’t ignore it. This is your body’s way of signaling a potential problem.

Need assistance addressing that discomfort? We’re here to help. Schedule an evaluation today and get back to throwing with confidence! Let’s work together to get you back to your best! 💪⚾️

02/12/2026

It's that exciting time of year again—Baseball season is officially HERE! ⚾️ Are you and your son prepared to take on the challenges ahead?

MLB pitchers and catchers are reporting for duty, college baseball opens its season soon, and high school teams are gearing up to hit the field in just a few weeks.

Now is NOT the moment to ignore any pain or discomfort you may be feeling. It’s a long season, and pushing through could lead to serious consequences for your arm.

Every year, we see players experience discomfort as they ramp up their training, brushing it off as just "getting used to throwing again." But here's the truth: that pain is a signal! It’s a reminder that any issues from last season didn’t heal properly. If left unaddressed, you risk a serious setback that could keep you off the field much longer than necessary.

Don't let this season be defined by injuries! We're here to help you identify the root cause of your pain and get you back to full strength, so you can enjoy the game without missing valuable time.

If you're already feeling some discomfort on the diamond, don't hesitate to reach out! Schedule an evaluation today through the link in our b!o. Let's make this season your best one yet! 💪✨

02/11/2026

Did you know that pitchers are 2.8 times more prone to injuries even with minimal mobility restrictions? That may sound surprising, but research backs it up! Just a slight decrease in mobility can significantly raise your risk of injury and negatively impact your performance.

When you're a bit limited in movement, your body finds creative ways to compensate and adapt during competition. While this might help you in the short term, it can lead to long-term problems.

It's crucial to prioritize your mobility! Ensuring that you maintain the correct range of motion can help you stay healthy and throw with power.

Want to keep yourself at peak performance? Schedule an evaluation today, and we’ll make sure you’re on the right track! Check the link in bio.

🏆💪⚾

02/10/2026

Unlocking hip mobility is essential for crushing those hits and throwing perfect pitches! ⚾️💪

Feeling like you’re stuck trying to push off your backside down the mound? Or struggling to finish your swing over your lead hip? You might be dealing with some tight hips that just aren’t moving as they should! You’ve tried stretching, but it seems like nothing changes.

Here’s the solution! Using a band can really help improve your hip joint mobility — not just the surrounding tissues. It opens up your hip and allows you to move freely through your entire range! 🙌

To get started, make sure you have a good tug on the band. Plant your down foot firmly into the ground, and then move your knee in and out. This pivotal movement will help you achieve the crucial rotation we need from those hips!

Know a teammate who struggles with hip movement? Tag them in this and share the love! They’ll appreciate your help later! Let’s get those hips moving!

02/09/2026

Are you struggling to throw with power because of shoulder pain? 🤔 It might be a sign of deeper issues in your core stability.

When you try to throw, the power generated from your lower body needs a stable trunk to transfer effectively through your core and into your arm. This stability is what we refer to as Extension Stability.

Without it, your body has to compensate, leading to increased stress on your shoulder. This is not what you want! Instead of efficiently transferring force, your core may collapse or move inefficiently, causing a drop in velocity and putting excessive strain on your shoulder.

The bottom line? A lack of stability can lead to pain, wear and tear, and decreased performance. We focus on fixing the root cause rather than just treating the symptoms. By enhancing your Extension Stability, we can ensure that your entire kinetic chain functions smoothly, reducing the load on your shoulder.

Ready to address that stubborn shoulder pain? It could be linked to core stability. Let’s evaluate your power chain together! Click the link in bio for more information.

02/06/2026

Have you recently faced the daunting challenge of a UCL tear? As a pitcher, this injury can feel overwhelming, but fear not! With the right support and a well-structured rehab plan, you can bounce back stronger than ever 💪

Let’s break down the journey of recovery into five crucial phases:

First up is THE INITIAL PHASE. Right after surgery, your arm is in a brace. This is the healing time—allowing your tissue to repair while we manage pain and reduce swelling. It's all about patience here, as this phase is strictly time-based.

Next, we advance to the CONTROLLED MOBILITY PHASE. The focus shifts to regaining mobility in your elbow. During this stage, we’ll work on muscle strength, helping restore your elbow’s range of motion. You’ll start lifting, but remember: no weight on that surgical arm just yet!

Now we move to the INTERMEDIATE PHASE, where the excitement kicks in! It’s time to aim for full, pain-free elbow motion without the brace. We’ll ramp up strength training for both your elbow and shoulder while gradually introducing weight back into your routine. This is your moment to get strong, focusing on grip strength and integrating everything back into your overall body mechanics.

We then enter the ADVANCED PHASE! Here’s where we get a taste of returning to the field. Power and plyometric exercises come into play, and soon enough, we’ll kick off an Interval Throwing Program. Before diving in, we make sure you’re ready: full mobility, equal shoulder strength, and stable arm function are all systems go!

Finally, it’s the RETURN TO PLAY PHASE! The moments we’ve all been waiting for! Once you’ve completed your throwing program—which includes everything from bullpens to simulated games—you’ll be ready to step back onto the field. Welcome back to the game you love!

Remember, recovery can take anywhere from 9 to 14 months, depending on your specific situation. If you’ve undergone a UCL repair or reconstruction, let us guide you through this challenging journey. We offer comprehensive rehab and strength training tailored to UCL injuries, ensuring you come back even better than before!

Ready to start? Click the link in our b!o to schedule your evaluation or consultation!