Ascend Physical Therapy

Ascend Physical Therapy A modern, specialized approach to physical therapy and rehabilitation. Physical therapy isn't just about treating injuries. Your health. Your well-being.

It's about empowering you to take control. Our promise.

07/10/2026

🔥 Osteitis P***s Rehab: A 6-Phase Progression for Lasting Recovery 🔥

Persistent groin pain isn’t something you should just push through.

Whether you’re a runner, soccer player, hockey player, field athlete, or someone dealing with osteitis p***s, successful rehab is about much more than resting or stretching. Recovery requires restoring mobility, building strength, improving control, and preparing your body to handle the demands of sport again.

Here’s how we typically progress rehabilitation:

✅ 1. Reduce Excess Tension
Restore normal movement and decrease unnecessary stress through targeted soft tissue techniques.
• Dry Needling
• Cupping
• Manual Therapy
• Theragun

✅ 2. Restore Strength & Motor Control
Early-stage isometrics help activate key muscles while keeping symptoms under control.
• Copenhagen Holds
• Dead Bug Holds
• Bird Dips with Knee Valgus Resistance
• Hip Pendulums

✅ 3. Build Hip Strength Through Full Range
Develop rotational control, glute strength, and hip stability.
• Single-Leg IR RDLs
• Airplanes with Knee Valgus
• Curtsey Lunges

✅ 4. Strengthen the Anterior Oblique Sling
Improve rotational stability and force transfer between the core and hips.
• Pallof Push-Throughs
• Half-Kneeling Rotation KB Swings
• Half-Kneeling Valgus-Resisted Pallof KB Push-Outs

✅ 5. Strengthen the Adductors at Longer Muscle Lengths
Prepare the groin for higher loads and real-world movement.
• Lengthened Side Lunges
• Dumbbell Adductor Pulls
• Banded Adductor Pulls

✅ 6. Return to Power & Sport
Once strength and control are established, gradually reintroduce explosive movement.
• Side Hops to Two-Foot Landings
• Copenhagen Drops

💡 The biggest mistake? Jumping ahead. Every phase builds on the one before it. Skipping the foundation often leads to recurring pain and setbacks.

The goal isn’t simply to reduce symptoms—it’s to rebuild the strength, mobility, control, and resilience needed to confidently return to running, cutting, jumping, and competing.

If groin pain has been limiting your training, a structured rehab plan can help you get back to doing what you love.

***s

07/07/2026

🏃‍♂️Most new runners think the key to getting better is simply running more miles.🏃‍♂️

The truth? The biggest improvements often come from what you do between your runs.

✅ Keep your easy runs easy.
✅ Cross-train to build a more resilient body.
✅ Add strength, mobility, and power work.
✅ Prioritize sleep. It’s when your body adapts.
✅ Fuel your training with enough food.
✅ Take recovery days seriously.
✅ Replace your shoes before they’re completely worn out.
Want to know what you should be working on? 

Our RunDNA assessment analyzes your running mechanics, strength, mobility, and movement patterns so you can train with confidence, not guesswork. 

Send us a message or ask about RunDNA at your next visit. 👟💪

06/26/2026

👀 This is what physical therapy actually looks like...

It’s not just stretching. It’s not just massage. And it’s definitely not just resting until the pain goes away.

✅ Finding the root cause of your pain
✅ Improving the way you move
✅ Building strength and resilience
✅ Returning to the activities you love with confidence

Whether you’re training for your next race 🏃, getting back in the gym 🏋️, chasing your kids around the park ⚽, or simply trying to move through everyday life without pain, physical therapy is about helping you perform better, not just feel better.

Every treatment plan is personalized because every body, every goal, and every recovery is different. 💙

Ready to see what PT can do for you? We’d love to help. 🙌

06/23/2026

The Romanian Deadlift (RDL) is a powerhouse for building posterior chain strength, but small tweaks make a BIG difference! 💪🔥

🔹 More Hamstring Focus → Keep your knees straighter with a deep hinge
🔹 More Glute Focus → Slight knee bend + controlled hip drive

Everyone’s body is different! Some feel more glute activation with a slight bend, while others need a deeper hinge to fully engage the hamstrings.

Find what works for YOU! 👊

💡 Refine Your RDL Technique:

✅ Dowel RDL – Maintain three points of contact (head, upper back, sacrum) to reinforce a neutral spine and core stability.

✅ Bar Slide RDL – Keep the bar/dowel in contact with your legs throughout the movement to lock in a proper hip hinge and protect your lower back.

✅ Loaded RDL – Once your form is solid, add weight! Focus on a controlled eccentric (lowering) phase to maximize hamstring & glute activation, boost stride power, and improve injury resilience.

Master these tweaks, and watch your strength skyrocket! 🚀🔥

06/17/2026

🔥 Tight groin? Stretching alone may not solve the problem.

Your adductors (groin muscles) play a major role in hip stability, force production, balance, and change-of-direction movements. Whether you’re running, lifting, hiking, playing sports, or simply staying active, your groin muscles are constantly working to help control and transfer force throughout the body.

When the adductors lack strength or control, they can often feel stiff, restricted, or chronically “tight.” That’s why improving mobility without building strength often leads to only temporary relief.

Try these 5 exercises to build a stronger, more resilient groin:

✅ Adductor Banded Single Leg RDL
✅ Weighted Side Lunge
✅ Kneeling Kettlebell Swings
✅ Copenhagen Reaches
✅ Lateral Lunge with Slider

These movements train the adductors through a variety of positions and ranges of motion, helping improve flexibility, strength, stability, and overall movement quality.

💡 Remember: Tight muscles don’t always need more stretching. Sometimes they need more capacity.

06/09/2026

🏊🚴🏃Swim. Bike. Run. Recover. 🔥

It was another great weekend at the YMCA Treasure Valley Triathlon!

We loved cheering athletes on and helping them recover at the finish line with our recovery trailer packed full of tools, movement advice, and recovery support. From Normatec boots and Grüns Daily Nutrition to recovery guidance from our PT team, we were there to help participants feel their best after crossing the finish line.

Whether you’re training for your next race, dealing with a nagging injury, or just looking to move better and recover faster, we’re here to help every step of the way.

Thanks to everyone who stopped by the trailer. We can’t wait to see you at the next event! 🙌



06/04/2026

💥 Want to build strength that actually transfers outside the gym?💥

Functional strength isn’t just about how much weight you can lift—it’s about your ability to control and produce force during real-life movements. That means balancing, reaching, rotating, changing directions, and staying stable under load.

That’s why we love landmine exercises. The angled loading challenges your body differently than traditional barbell or dumbbell exercises, requiring more core engagement, coordination, and stability while remaining relatively joint-friendly.

Try these 4 landmine exercises:

🔥 Reverse Lunge & Hold
Builds single-leg strength, balance, and core control while teaching your body to stay stable during movement.

🔥 Single-Leg Bent Over Row
Strengthens the upper back and posterior chain while challenging hip stability and coordination.

🔥 Landmine Squat
Develops lower body strength through a natural movement pattern while reinforcing core stability.

🔥 Core Loops (Rainbow)
Trains the core to control rotation and transfer force, improving movement efficiency and resilience.

These movements challenge your body to control force, resist unwanted motion, and move efficiently through multiple planes of motion—all key components of functional strength.

Whether you’re an athlete, weekend warrior, or simply want to move and feel better, training movements instead of just muscles can help build a stronger, more resilient body. 💪

05/29/2026

Do you have ? 💻

Here’s what you need to know:

Tech Neck happens when you spend too much time looking down at your phone, tablet, or laptop. The forward head posture puts extra strain on your neck and upper back, leading to:

😖 Stiffness
😩 Pain in your neck or shoulders
🛑 Even headaches over time!

But don’t worry—These four simple exercises can help realign your posture, release built-up tension, and flatten that neck hump!

1. Chin Tucks: Gently draw the chin back toward the throat, creating a “double chin” effect to align the head over the spine. This exercise strengthens the deep cervical flexors and sometimes even releases tightness at the base of the skull associated with tech neck.

2. Chin Tucks with Lateral Band Pulls: Draw the chin backward and then pull the band apart by pinching the shoulder blades down and back. Coordinating both strengthens the deep cervical flexors and mid back muscles simultaneously, promoting better posture more effectively than focusing on just one group, as it addresses both forward head posture and rounded shoulders together.

3. Shoulder Openers: This exercise involves stretching the pectoral muscles and anterior shoulder capsule to release tightness in the chest and front of the shoulders. Improving flexibility in these areas promotes better shoulder mobility and alignment, making it easier to maintain proper posture and counteract rounded shoulders.

4. Lower Trapezius Wall Lifts: Wall lower trap lifts improve posture by strengthening the lower trapezius, which helps pull the shoulder blades downward (scapular depression) and together (scapular retraction). This corrects imbalances caused by tight upper traps and forward-rounded shoulders, promoting a more upright and aligned posture.

05/08/2026

🍑 Your glutes aren’t just for strength… they’re your body’s foundation for stability, power, and efficient movement. 🔥

Before you run, lift, hike, squat, or tackle your day, make sure your glutes are actually awake and ready to do their job.

Try this 3-part glute prep sequence👇

🔥 Airplane IR/ER
Activates the deep hip stabilizers and glutes while improving rotational control and single-leg stability. This helps your hips stay strong and balanced during dynamic or uneven movements.

🔥 Prone Glute Lifts
Strengthens the glute maximus, focusing on end-range hip extension. This improves hip power and posterior chain activation.

🔥 Side Plank Clam Lift
Targets the lateral glutes (glute medius, external rotators) and core, enhancing hip and pelvis stability. Strong lateral glutes help control side-to-side movement and reduce compensations during walking, running, and single-leg activities.

✅ Bottom line:
Warming up your glutes through multiple planes of motion helps improve movement efficiency, protect your hips and knees, reduce compensation patterns, and unlock stronger, safer performance.

Whether you’re running, hiking, lifting, or just wanting to move better… activation matters. 💪

Save this for your next lower body day 🔥

Address

671 E Riverpark Lane, Suite 150
Boise, ID
83706

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 8am - 6pm

Telephone

+12089126981

Website

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