Peak Physiotherapy and Performance - P3

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Peak Physiotherapy and Performance - P3 We Help Active Adults & Athletes Train During Rehab Without Giving Up an Active Lifestyle

10/24/2026

Serratus punches for phase 2 or 3 rehab

Consistency beats intensity every time in a journey to good health. 🔁We love a big start: the 30-day challenge, the all-...
10/24/2026

Consistency beats intensity every time in a journey to good health. 🔁

We love a big start: the 30-day challenge, the all-or-nothing new plan, the week where you go as hard as you can. And then life happens, soreness hits, motivation dips, and the whole thing falls apart.

Health isn’t built in a single intense week. It’s built by what you do again and again, most of the time. Showing up for a 20-minute workout three times a week for a year will usually do far more for you than a punishing two-week sprint followed by months off.

Why consistency wins:

✅ Your body adapts to repeated, manageable stress over time
✅ Habits you can sustain outlast motivation
✅ Going too hard too fast raises the risk of burnout and injury
✅ Small wins stack up, and momentum builds confidence

How to make it stick:
✅ Pick a routine you can do even on a busy or low-energy day
✅ Start smaller than you think you need to
✅ Tie it to something you already do, like after coffee or after work
✅ Aim for “most weeks” and not perfect weeks
✅ If you miss a day, just get back to the next one

Walking, strength training, good sleep, and eating well are rarely flashy, but done consistently, they’re what keep you healthy, strong, and moving for the long run.

Need help building a plan you can actually stick with? Send us a message!

10/24/2026

Should you tape or brace your ankle during sports? 🏀 ⚽️ 🏈 

10/23/2026

Back pain relief in the office 💪
Phase 3 rehab with one of our patients!

Your core isn’t just abs. It’s everything that stabilizes your trunk. 🎯When most people hear “core,” they picture a six-...
10/23/2026

Your core isn’t just abs. It’s everything that stabilizes your trunk. 🎯

When most people hear “core,” they picture a six-pack. But your core is more like a muscular cylinder around your midsection, working together to control and support your spine and pelvis.

It includes the deep abdominal muscles (like the transversus abdominis), the obliques, the re**us abdominis (the “six-pack” muscle), the muscles along your spine, the diaphragm, the pelvic floor, and the hips and glutes that connect your trunk to your legs.

Its main job is not to crunch. It’s to stabilize: to resist unwanted movement so you can transfer force between your upper and lower body. Every time you lift, carry, run, throw, or even stand up from a chair, your core is working to keep you steady.

That’s why the best core training doesn’t have to look like endless sit-ups. Try exercises that challenge your trunk to resist motion:

✅ Planks and side planks
✅ Dead bugs and bird dogs
✅ Pallof presses (resisting rotation)
✅ Suitcase carries and farmer’s carries
✅ Squats, deadlifts, and rows done with a braced trunk

A strong, well-coordinated core supports your back, helps you move more efficiently, and plays a role in many sports and everyday tasks. It’s also not about bracing rock-hard all the time. Good core control means being stable when you need to be and relaxed when you don’t.

If you’re dealing with back pain, or you’re not sure how to train your core for your goals, we can help. Send us a message!

10/23/2026

The best exercise for plantar fasciitis 🤯 

10/23/2026

Shoulder rehab 💪 Phase 2 and Phase 3 

Nordic hamstring curls: one of the most researched injury prevention exercises in sports. 🔥If you play a sport that invo...
10/22/2026

Nordic hamstring curls: one of the most researched injury prevention exercises in sports. 🔥

If you play a sport that involves sprinting, kicking, or quick changes of direction, hamstring strains are a familiar problem. They’re among the most common muscle injuries in sport, and they often come back.

That’s why Nordics get so much attention. In this exercise you kneel, anchor your ankles, and lower your torso toward the floor as slowly as you can, controlling the movement with your hamstrings. That lengthening-under-load work (an eccentric contraction) builds strength in a way that matches the demands of sprinting. Reviews of the research have found that programs including Nordic curls can substantially reduce hamstring injury rates, with some analyses suggesting about a 50% reduction.

How to start:

✅ Kneel on a soft surface with your ankles anchored by a partner or a secured strap
✅ Keep your body in a straight line from knees to head, hips extended
✅ Lower yourself as slowly as you can, then catch yourself with your hands
✅ Push back up as needed, and use bands or a partial range to scale it
✅ Begin with just a few reps and a couple of sets, and build gradually

A word of caution: Nordics can cause serious soreness if you jump in too fast. Start with low volume, a couple of sessions a week at most, and progress over several weeks.

If you’re coming back from a hamstring strain or have lingering pain, get it assessed before loading it hard. Want help adding Nordics to your training safely? Send us a message!

10/22/2026

Why do you keep re-spraining your ankle? 🦶 Simple advice.

10/21/2026

What’s one thing you WISH you KNEW before your surgery? 💉 

Address

102 Leist Street
Amanda, OH
43102

Opening Hours

Monday 7:30am - 8pm
Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 8pm

Telephone

+16144670285

Website

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