Proven Physical Therapy

Proven Physical Therapy Move Better. Feel Better. Live Better. Owned by Dr. Marissa Fouts, PT, DPT
https://www.proven-physicaltherapy.com/

Injury prevention doesn’t start when something hurts - it starts with education.When a physical therapist meets with a t...
02/18/2026

Injury prevention doesn’t start when something hurts - it starts with education.

When a physical therapist meets with a team, it’s not just about rehab. It’s about helping athletes understand how to reduce injury risk and manage in-season pain before it becomes something bigger.

We cover:
• Common injury patterns specific to their sport
• Smart warm up and recovery strategies
• Strength and mobility gaps that increase risk of injuries
• The difference between normal soreness and red flags
• Simple habits and tips that keep athletes performing all season

At Proven Physical Therapy, we offer free team talks for local programs because we believe prevention is just as important as treatment.

If you’re a coach, parent, or athletic director who wants to invest in your athletes’ health, we’d love to connect.

Call or text 712-318-1919 to get something set up!
____________________________

Proven Physical Therapy
712-318-1919
www.proven-physicaltherapy.com

Beautiful hike in the Loess Hills with my parents this afternoon. Just under 4 miles with the doggies along for the hike...
02/13/2026

Beautiful hike in the Loess Hills with my parents this afternoon. Just under 4 miles with the doggies along for the hike.

I sure love traveling to the mountains to hike, but these views are pretty awesome and I grew up with them! ❤️

Also how cool is it my parents are still so active? You start aging when you slow down and stop pushing yourself. Be active and take the hike!

-Dr. Marissa

Below is an idea of a lower body strength training workout. General rules of thumb with strength training:-You need a 1-...
02/11/2026

Below is an idea of a lower body strength training workout.

General rules of thumb with strength training:
-You need a 1-2 minute rest between sets (you can walk during rest breaks)
-If you feel like you don't need that rest, GO HEAVIER
-You will be able to move more volume and give better effort (leading to more strength) if you take rest breaks
-In general, leave about 1-2 reps in reserve for your main lifts like squat, bench, and deadlift. This is safer and easier to recover for your nervous system. Supplemental and accessory lifts are easier to take to failure and are not as taxing on your nervous system.
*Reps in reserve: how many more repetitions of an exercise you could have performed until you failed

❗Now let's get into a workout!!❗

Warm up:
Runners Lunge bilaterally
Adductor rockback bilaterally
Hip circles bilaterally
Downward dog walk

CNS Prep: 2 sets
Vertical jumps
Goblet march

Squats (back, front, goblet):
3 sets of 5-10 reps - remember to leave 1-2 reps in reserve for this, especially if doing back or front squats
*90 second to 2 minute rest between sets

Hip thrust:
3 sets of 12 - shoot for 12, if you can do more then increase weight for next sets
*90 second to 2 minute rest between sets

Bulgarian split squats - hold weights in both hands if able or do body weight
3 sets of 8
*45-60 seconds rest between legs. 90 second rest between sets

Glute med cable kickback or sideplank clamshells:
2 sets of 15
*20-30 second rest between legs. 60 second rest between sets

Cool down:
Rockbacks
Figure 4 stretch bilaterally

💪💥You are done!

Proven Physical Therapy offers remote programming tailored to your needs, time, and equipment. Text or call 712-318-1919 to learn more!
__________________________

Proven Physical Therapy
712-318-1919
www.proven-physicaltherapy.com

02/11/2026

Elevating your heels during a squat - is it wrong or right?

It depends on what your body needs!

Heel elevation = increased range of motion

Elevating your heels during a squat can be beneficial if you are limited in ankle mobility, having difficulty achieving the depth you want, or having pain with squatting.

Studies have shown elevating your heels increases the range of motion in your ankles and knees, but there is not a big change in your hip or trunk range of motion. This means you are able to stabilize better proximally, which can be really helpful for those having pain or difficulty squatting.

Heel elevation is absolutely a great strategy to use!

Not sure if heel elevation is right for you? Call or text Proven at 712-318-1919 to set up a movement assessment to identity your specific needs.

Proven is going to start occasionally sharing a workout that Dr. Marissa has completed in the week. This can give you id...
02/01/2026

Proven is going to start occasionally sharing a workout that Dr. Marissa has completed in the week. This can give you ideas for your own workouts. Sometimes it is fun to sprinkle in things you haven't done in a while or get new ideas to add into your own workout.

This should be a fun workout that challenges you and takes your breath away. If it doesn't, you need to go heavier and/or more intense with the jumps!

Warm up:
World's greatest stretch bilaterally
Runner's lunge bilaterally
Hip hinge reach
Alternating reverse lunges

Block 1: Repeat 2 times with 15 second break between exercises and 60 second break between sets
-Pogo hop X 25 seconds
-Med Ball Lateral Slams Alternating X 10

Block 2: Repeat 3 times with 15 second break between exercises and 60 second break between sets
-Goblet Clean X 8
-Broad Jump X 6

Block 3: Repeat 2 times with 90 second break between sets
-Sn**ch Single Arm - Left X 5
-Sn**ch Single Arm - Right X 5
-Thruster X 5

Cool Down:
Rockbacks
Adductor rockbacks bilaterally
Cat/Cow

GET STRONGER. LIVE LONGER.
________________________________

Proven Physical Therapy
712-318-1919
www.proven-physicaltherapy.com

✨The last day of pelvic health facts!✨One pelvic health fact a day in January: Day 31 Pelvic health physical therapy is ...
02/01/2026

✨The last day of pelvic health facts!✨
One pelvic health fact a day in January: Day 31

Pelvic health physical therapy is for everybody - not just when something is “wrong.”

Pelvic health PT often gets associated with postpartum recovery or incontinence, but the truth is everyone has a pelvic floor, and everyone can benefit from learning how it works.

You don’t have to be leaking, in pain, pregnant, or postpartum to see a pelvic health PT. Just like you might go to physical therapy to prevent shoulder or back injuries, you can do preventative pelvic health PT to reduce the risk of future issues.

Preventative pelvic health PT can help with:
-Learning how to properly relax and engage your pelvic floor
-Improving core and pelvic floor coordination
-Preparing for pregnancy, birth, or postpartum recovery
-Supporting heavy lifting, sports, and high impact exercise
-Reducing the risk of leaking, pelvic pain, and prolapse over time

Pelvic floor dysfunction doesn’t start overnight. It builds slowly with stress, prolonged posture positions, breathing patterns, training habits, and life changes. Getting ahead of it means fewer problems down the road and more confidence in your body now.

Pelvic health PT isn’t just rehab - it’s proactive care. Taking care of your pelvic floor before symptoms start is one of the most underrated forms of self-care out there. You don't want to wait until your symptoms are affecting your life to start taking care of yourself. Proven believes in being proactive, not reactive.

Call or text Proven at 712-318-1919
________________________________

Proven Physical Therapy
712-318-1919
www.proven-physicaltherapy.com

One pelvic health fact a day in January: Day 30Constipation isn’t just a gut issue - it can be a major sign of pelvic fl...
01/30/2026

One pelvic health fact a day in January: Day 30

Constipation isn’t just a gut issue - it can be a major sign of pelvic floor issues

Constipation: passing fewer than 3 stools a week or needing to strain to have a bowel movement.

If you’re frequently constipated, strain to have a bowel movement, or feel like you can’t fully empty, your pelvic floor may be involved.

The pelvic floor muscles need to relax and coordinate to allow stool to pass. When they’re tight, overactive, or not timing well, constipation can develop - even with good fiber and water intake.

Constipation can also worsen other pelvic symptoms, including:
-Increased urinary urgency or frequency
-Bladder pressure
-Pelvic pain or heaviness
-Leaking with urgency

A full bowel increases pressure in the pelvis and irritates nearby nerves and the bladder, which can trigger that sudden “gotta go” feeling... even when your bladder isn’t full.

Pelvic floor physical therapy focuses on improving muscle relaxation, coordination, breathing mechanics, and bowel habits. We don't just tell you to “eat more fiber" or "drink more water".

Constipation is frequently linked to metabolic diseases (diabetes, hypothyroidism), neurological diseases (Parkinson’s, MS, stroke), and gastrointestinal diseases (IBS, colorectal cancer). Chronic constipation is also independently associated with an increased risk of cardiovascular diseases - including hypertension, stroke, and heart failure.

Please don't just put up with your symptoms. Give Proven a call or text to begin your journey of improving your pelvic health! 712-318-1919
_______________________________

Proven Physical Therapy
712-318-1919
www.proven-physicaltherapy.com

One pelvic health fact a day in January: Day 29Pelvic pain can mimic Urinary Tract Infection (UTI) symptoms - like urgen...
01/29/2026

One pelvic health fact a day in January: Day 29

Pelvic pain can mimic Urinary Tract Infection (UTI) symptoms - like urgency, frequency, and burning even when tests are negative.

Symptoms like burning with urination, pressure, urgency, and that constant “I need to pee” feeling often lead people to think urinary tract infection right away - but pelvic floor dysfunction can mimic UTI symptoms almost exactly, even when lab tests come back negative.

If you’ve had recurrent “UTIs” with negative cultures, or antibiotics that don’t fully resolve symptoms, the pelvic floor may be part of the picture.

Pelvic floor physical therapy focuses on calming the nervous system, improving muscle coordination, and restoring normal pelvic floor function.

Bottom line is UTI-like symptoms don’t always mean infection. Sometimes they are your pelvic floor asking for help.

If you have had these recurrent UTI-like symptoms give Proven a text or call! 712-318-1919
_______________________________

Proven Physical Therapy
712-318-1919
www.proven-physicaltherapy.com

Address

601 Snyder Road
Woodbine, IA
51579

Website

Alerts

Be the first to know and let us send you an email when Proven Physical Therapy 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 Proven Physical Therapy:

Shortcuts

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