Flex Physical Therapy

Cheers to 250 years, America! 🇺🇸
From our Flex Physical Therapy family to yours, we’re celebrating the incredible journey of our nation and the communities that make it special. Whether you’re enjoying a parade, a hike, or fireworks tonight, we hope your day is filled with joy, movement, and connection.
Happy 4th of July!

Most running shoes lose cushioning and support before they look worn down.

Typical lifespan:
👟 Around 300–500 miles
Signs your shoes may be done:
▪ new aches or soreness
▪ flattened midsoles
▪ uneven tread wear
▪ feeling “dead” or less responsive

You don’t necessarily need the most expensive shoe.
You need the right shoe for your body and running style.

📞: 425-483-4270

https://flexpt.com

Concrete isn’t automatically “bad.” And soft surfaces aren’t always “safe.”

Injury risk usually comes from:
❌ Doing too much too fast
❌ Poor recovery
❌ Weakness or mobility limitations
❌ Worn-out shoes
❌ Repetitive loading without variation

One of the best things runners can do:
➡️ Rotate surfaces and vary training.

Mixing in trails, tracks, roads, and recovery walks changes loading patterns and may help reduce overuse stress.

Consistency beats intensity every time.

📞: 425-483-4270

https://flexpt.com

Your muscles absorb more running impact than the ground does.

The biggest “shock absorbers” for runners:
✅ Glutes
✅ Calves & Achilles
✅ Feet

Weakness in these areas often contributes to:
▪ shin splints
▪ plantar fasciitis
▪ knee pain
▪ hip irritation

A few exercises we commonly recommend:
✔ Single-leg squats
✔ Calf raises
✔ Step-downs
✔ Balance work

Even 10 minutes a few times a week can help support healthier running mechanics.

📞: 425-483-4270

https://flexpt.com

Many runners unknowingly overstride.

That means the foot lands too far in front of the body, which increases braking force and impact on the knees and hips.

A simple fix:
➡️ Take slightly shorter, quicker steps.
Increasing cadence (step rate) by even 5–10% can:
✔ Reduce knee stress
✔ Lower impact forces
✔ Improve efficiency

Think:
“Quick light steps” instead of “long powerful strides.”
Small changes can make a big difference over time.

📞: 425-483-4270

https://flexpt.com

🏃‍♂️ Asphalt or concrete — which is better for running?
Good news for runners: asphalt is generally a little easier on your body than concrete because it has slightly more “give.” That can help reduce repetitive stress on the feet, knees, hips, and back.

But here’s the important part:
Your running form, strength, shoes, and training habits matter much more than the surface itself.
A good rule of thumb:
✅ Asphalt roads > concrete sidewalks
✅ Dirt trails and tracks are even gentler

If you run regularly, varying your surfaces can also help reduce overuse injuries.

📞: 425-483-4270

https://flexpt.com

How do YOU stand up from the floor? Can you get up without using your hands? The Sitting-Rising Test is a powerful indicator of all-cause mortality and functional age.

Need help? Let’s break it down.

Start off on the floor next to your couch (in case you need it later 😉). Can you go from sitting to kneeling without your hands? If so, bring one leg forward into a lunge and push through your legs to stand! If not, use the couch for balance and stability using your arms to help yourself where you need it.

If you struggled, there are a few possible explanations: decreased core strength, decreased hip strength and/or limited mobility of your hips, knees and ankles.

This is more than a fun party trick or a competition between friends. Being able to stand up from the floor can mean functional independence.

If you have concerns about your strength or mobility, the physical therapists at Flex Physical Therapy are here to help guide you! Schedule a visit today! 📞: 425-483-4270

https://flexpt.com

Do You Have Dead Butt Syndrome?

It’s like amnesia, but for the glutes. Years of sitting and the brain has stopped talking to those muscles.

Weak glutes make our movements less efficient and that can lead to poor postural alignment, increased joint stress and the emergence of pain.

If you work a desk job or commute long distances, check to see if you have any of these signs of dead butt syndrome:

▪ Tight hip flexors
▪ Trouble feeling your glutes during exercise
▪ Pain in knee, hip, and/or ankle joints
▪ Pain/stiffness with prolonged sitting

Still unsure? Try this:
Lie on your back with your knees bent and feet flat on the ground. Try to use your glutes to lift your hips off the ground. If you feel like work is happening more in the hamstrings or low back, then your glutes may have left the party.

Let’s gently invite them back with a couple of exercises done 2-3 times per week:

1. Perform the glute bridge. Focus on digging the heels into the ground and squeezing the glutes before lifting the hips. Hold the bridge at the top for a few seconds to be sure you feel the work in the glutes, then lower and repeat.

2. Get into a tabletop position or lie on your stomach. Extend a straight leg behind you and lift and lower creating a rainbow. Alternatively, bend the knee and slowly kick the foot up towards the ceiling.

3. In a side lying position, lift a straight leg in a diagonal line up towards the ceiling and behind you. Brace your abdominals to avoid rolling back as you lift the leg.

If you’re still struggling to wake up your glutes and you’re having pain or stiffness, then it’s time to come in to get some one-on-one guidance from one of our therapists at Flex PT. 📞: 425-483-4270

https://flexpt.com

Health Tips | Men's Health Matters: Expert Advice From PTs to Live Stronger and Healthier Discover expert tips from physical therapists to help men stay active, prevent injuries, and boost long-term health.