The Ultimate Guide to Using RockFloss and RockTape (to Dramatically Reduce Soreness, Swelling, and Inflammation)

June 26, 2019

At Head 2 Toe Spine and Sports Therapy, we work to empower you to with tools and exercises you can do on your own to keep your body healthy and moving well. Two of those tools we teach our patients to use are RockFloss and RockTape to help with movement dysfunction and pain. What causes…

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How to Prevent the 4 Most Common Cycling Injuries

June 20, 2019

Distance cyclists are very prone to overuse injury. With the arrival of summer and the Seattle to Portland ride quickly approaching, we are seeing a spike in cycling injuries in the clinic. Cycling injuries are usually classic overuse injuries caused by a combination of overtraining in one dimension (on the bike), undertraining in multidimensions (strength…

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Unlock Your Hip Mobility To Drop 5 Strokes & Win More Golf Games

June 5, 2019

Hip Mobility One of the key movements you need to create speed in your golf swing is hip internal rotation. This action happens at the hip socket when you move your legs outward from your knees. During a right-handed golfer’s swing, internal rotation occurs first on the right hip and then on the left hip.…

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5 Powerful Ways to Prep Your Body For Movement (Do these before working out)

May 15, 2019

Are you getting back into working out and don’t want to get hurt? Try these 5 movement prep techniques first! Movement Prep is the secret weapon for injury prevention and performance gains for every age, sport, and athletic level. – Dr. Annie Armstrong But what is movement prep?? It’s a few simple steps that need…

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These 2 Mobility Drills Will Make Your Golf Game Legendary

May 8, 2019

Most golfers know that they need to keep their shoulders, wrists and hips mobile to maintain a consistent, competitive and pain-free golf game. But few golfers know the importance of spinal mobility. In particular, thoracic spine mobility. The thoracic spine is the area of your back attached to your rib cage. It starts at the…

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3 Easy Ways to Prevent Running and Cycling Injuries

May 1, 2019

I decided I was going to start running even though I hadn’t worked out in a few years. I started running five days a week right off the bat. About two weeks ago, I ran 4 miles on the treadmill, but by the 3rd mile, I began to get a tightness in my calf and…

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4 Reasons Why It’s Easier to Get Hurt When We’re Older (Plus How to Stop It From Happening to You)

April 25, 2019

At Head 2 Toe Spine and Sports Therapy, we believe that movement is the best medicine. No matter how old you are, or what injuries you may sustain, the best way forward is to get moving. Here are the four most common reasons why it’s easier to get hurt when we’re older: Loss of muscle…

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Play Baseball? Here’s The Top 3 Shoulder Problems & The 3 Best Ways to Protect Yourself

April 10, 2019

Shoulder pain and injuries can happen to anyone. When they hit baseball players, it can strike them out. Here are the top three causes of shoulder problems, and three easy things you can do at home to support your shoulders and keep you in the game. 3 Dangerous Shoulder Problems That Can Strike You Out…

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3 Things Every CrossFitter, Runner or Triathlete With Tight Hips Needs to Know to Lift More, Run Faster and Dominate the Competition

March 20, 2019

Trying to do squats, but can’t seem to get the right form? Low back giving you grief?  Knees sore after running?  Do you sometimes feel a pain on the front of your hip when standing, or when you take your first few steps? These situations can all be caused by your hips not moving correctly. …

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Three Reasons Why You Have Tight Muscles & What You Can Do About It

March 6, 2019

The left side of my upper back has a constant tight feeling that’s been there for about 2 weeks. I’ve taken a break from working out for about 1.5 weeks now hoping it would go away but it hasn’t. I’m trying to give it as long as it needs to rest by not lifting but…

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