Promise Physical Therapy & Wellness LLC

Promise Physical Therapy & Wellness LLC We help people get back to the things they are passionate about by reducing pain & restoring mobility

A little update for those following along with my (Dr. Amanda) hamstring adventure to keep this Duathon training saga in...
06/13/2026

A little update for those following along with my (Dr. Amanda) hamstring adventure to keep this Duathon training saga interesting and educational for you all 😅

The short story for those that missed the post: Wednesday's threshold run humbled me with a hamstring spasm after feeling fantastic during the first interval. 🤦🏼‍♀️

Today's goal was simple: Continue graded exposure as progressively but safely as possible to get back to training. Let my PT brain stay engaged over my ambitious athlete brain.

✅ Dynamic warm up
✅ 12.11 miles
✅ 48:18 ride
✅ 15.0 mph average
✅ No hamstring spasm/cramping
✅ Good cooldown stretch afterward

Instead of turning this into a fitness test, I turned it into a recovery ride. I spent the ride singing Kelly Clarkson and Wicked songs loud enough that I'm fairly certain my neighbors are reconsidering their property values 🤣🤷‍♀️🎤

06/12/2026

😂 One of my clients sent me this after I told him I cramped my hamstring during a threshold run Wednesday:

"It does make me feel good to know that you make the same mistakes as the rest of us even though you know better."

Fair. 🤣

Here's what happened:

I was feeling great.

First threshold interval? Smooth. Comfortable. Pushing just under a 7:00/mile pace and honestly feeling like I had more in the tank.

Second interval? Different story.

My hamstring decided it had a different training plan than I did and cramped hard in mid swing, end range of my knee bending... Thankfully not late swing or while it was loaded.

Cue a nearly one-mile walk home in the rain while swatting mosquitoes and using reciprocal inhibition strategy to make it back without causing an injury 🤦🏼‍♀️

Was it dehydration? Nutrition? A workload I haven't exposed that tissue to in a while?

Probably a combination of all three.

The good news?

*The video below shows some of the things I've been doing to calm the nervous system down and gradually reload the hamstring. This isn't every rep or set, just a sped-up snapshot of the process. (Full disclosure... I already had my breakfast, water and minerals before I enjoyed my coffee 🤣)

The biggest win isn't that I feel better already and am back to walking normal.

The biggest win is following the same advice I give my patients:

✅ Don't panic.
✅ Don't completely shut down.
✅ Respect the tissue.
✅ Keep moving.
✅ Progress based on response, not emotion.

The athlete in me wanted to prove I could still train through it.

The physical therapist in me reminded the athlete that it needs more prep and better nutrition next time.

My goal is to be back on the bike this weekend. We'll see what tomorrow brings, but compared to Wednesday night, this is already significant progress.

Sometimes the lesson isn't that you did something wrong.

Sometimes it's simply that your body is asking for a little more preparation before it cashes the check your motivation just wrote. ❤️

Duathon. It ain't over yet. This isn't an actual injury (Thankfully... But it could have been if I didn't know what to do). I don't have pain at all it's just a little on edge yet with speed/heavier loading like it wants to cramp. I'll be back... *In my best Arnold Schwarzenegger accent*

🎉 BIG NEWS! 🎉After an incredible weekend of advanced training, we’re excited to announce that Dr. Emily is now able to p...
06/12/2026

🎉 BIG NEWS! 🎉
After an incredible weekend of advanced training, we’re excited to announce that Dr. Emily is now able to provide Pelvic Floor Physical Therapy at Promise Physical Therapy & Wellness!

Dr. Emily Here - My brain is currently trying to organize approximately 47,000 new pieces of information 🤯📚☕, but I couldn't be more excited to bring this much-needed service to our community.
Pelvic floor physical therapy can help with:�💙 Urinary leakage or incontinence�💙 Urinary urgency and frequency�💙 Pelvic organ prolapse�💙 Pelvic pain�💙 Diastasis Recti (DRA)�💙 Pregnancy and postpartum recovery�…and so much more!
These issues are incredibly common—but they are not something you just have to live with. There are treatment options, and I'm excited to help people get back to living confidently and comfortably.
I'm still getting everything ready (including ordering supplies and setting up equipment), so I'm not quite ready to schedule patients just yet. But we're getting close!
✨ If you or someone you know has been struggling with any of these concerns, call or message Promise Physical Therapy & Wellness to be added to my waitlist. I'd also be happy to discuss whether pelvic floor physical therapy may be appropriate for your situation.
I can't wait to start this next chapter and offer another way to help our community move, feel, and live better. Thank you all for your continued support—it means the world to me! ❤️

06/10/2026

Live with Dr. Amanda! Understanding the Role of Manual Therapy in Physical Rehab: Improving joint mobility and flexibility

Apparently I need a new weather app... because the radar definitely did not show rain. 🌧️😂Got the ride done anyway while...
06/09/2026

Apparently I need a new weather app... because the radar definitely did not show rain. 🌧️😂

Got the ride done anyway while it was still cool. Bright colors were a good choice today with the fog, muggy air, and surprise rain.

Today's agenda was a Zone 2 bike ride ✔️

Not every workout needs to be flashy. Sometimes the win is simply showing up, adapting to the conditions, and getting the work done.

🚲 What's the biggest excuse you've overcome to get a workout in lately?

Dr. Amanda's Duathlon Accountability PostToday's brick workout was a reminder that training in the real world doesn't al...
06/06/2026

Dr. Amanda's Duathlon Accountability Post

Today's brick workout was a reminder that training in the real world doesn't always look like the textbook.

The plan was 13.6 miles on the bike followed by a 2-mile run. I set pacing goals, and naturally my competitive side took over. Instead of the flatter route, I chose the monster hill because apparently I enjoy making things harder than necessary. 🤣

With the hill, I adjusted my goal pace from 9:00-9:30 down to about 10:00. Then I surprised myself. I crested the hill near the end of mile one and realized I had a chance to beat my goal, so I went for it and finished at an 8:54 pace.

One thing I've finally accepted: I get my Zone 2 work from biking, and that's okay. Slower running feels mechanically awkward for me and tends to aggravate my posterior tibialis. Cycling lets me build the aerobic engine without fighting my body every step of the way. (For those wondering or those who know... no, today was not a zone 2 workout for either. Today was more of a sadistic way to see what my body can do.)

I've also adjusted some of my goals to match the reality of this season of life. Pull-up goals are getting pushed to winter. Right now, my focus is on staying healthy, building durability, and spending more time on the prehab work that keeps me training consistently.

Successful training isn't about forcing the perfect plan. It's about adapting, staying consistent, and working with the body you have.

Dr Amanda here! First thank you to everybody that wished me a happy birthday Wednesday!! So grateful to have an amazing ...
06/05/2026

Dr Amanda here! First thank you to everybody that wished me a happy birthday Wednesday!! So grateful to have an amazing team and community 🤗❤️

This week's accountability post: What keeps me moving?

This picture doesn't look very impressive at first glance.

A BOSU, foam roller, yoga block, resistance bands, and a foot activation board.

But these simple tools are part of what allows me to keep doing the things I love.

Like many people, I've collected my share of injuries over the years... some from sports, some from training, and some from just living life. Staying active isn't about avoiding every ache and pain. It's about consistently giving your body what it needs to move well, recover, and adapt.

The older I get, the more I realize that fitness isn't built during the hard workouts alone. It's built in the small things we do consistently: mobility work, balance training, foot strength, recovery, and movement quality.
These tools aren't a sign that I'm broken. They're part of the maintenance plan that helps me keep running, biking, lifting, hiking, and training for the next adventure.

Your body will always tell you what it needs. The challenge is learning to listen before it starts screaming.

❤️ What are the non-negotiables that help you stay active and keep doing what you love? Comment below!

06/03/2026

👷🚧Phone System Transition Update🚧👷

We're currently transitioning to a new phone system to better serve our clients. During this process, we may be unable to respond to text messages for a few days. We can still receive your texts and will respond as soon as texting capabilities are fully restored.

In the meantime, please contact us by:
📞 715-903-6074
📧 [email protected]

We're happy to report that calls are already coming through clearly with our new provider—no more dropped calls or static! (Knock on wood though...)

Thank you for your patience and understanding as we work through this transition and being part of the Promise PT & Wellness family!

06/03/2026

Live with Dr. Emily - Important Roles of Manual Therapy - Week 1 - Pain Relief

Prepped for my day, snuck my 2 mi run in and finished with cool down walk and stretch with my best buddy, Baloo! 🐾(Don't...
06/02/2026

Prepped for my day, snuck my 2 mi run in and finished with cool down walk and stretch with my best buddy, Baloo! 🐾(Don't let his grumpy face in the picture fool you. He enjoyed the walk.. hates mom's selfies🤣)

🚶🏼‍♀️🚲🤸🏼‍♀️How are you sneaking in activity today?

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Antigo, WI
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