PT by Cara

PT by Cara Offering the following services:
•Physical Therapy (In person and telehealth)

09/04/2026

Is this “The hardest core exercise on the planet?”

I saw this exercise making the rounds online, so naturally I had to put it to the test.

What makes it challenging isn’t just the abdominal demand—it’s the combination of:

✅ Anti-rotation control
✅ Shoulder stability
✅ Single-leg glute strength
✅ Hip stability
✅ Core stiffness under asymmetrical load

In other words, your core isn’t working in isolation. Your entire system has to coordinate to keep you from collapsing.

Is it the hardest core exercise ever?

Probably not. My arm fatigued first because I needed the TRX a bit higher.

But it’s a great reminder that true core strength isn’t about endless crunches—it’s about creating stability while force moves through the body.

As runners and active adults, that’s much closer to how we actually use our core in real life.

07/28/2026

A common issue I see in runners and active adults is proximal hamstring tendinopathy—pain near the sitting bone that’s often aggravated by:
➡️ Running, especially faster efforts or hills
➡️ Accelerating
➡️ Longer runs
➡️ Sitting for extended periods

The solution usually isn’t more stretching.

A tendon needs progressive loading to improve its capacity.

Here are four exercises I commonly use during rehab:

✅ Assisted Nordic Curls – Introduce high-load eccentric strengthening while allowing you to control the intensity.

✅ B-Stance Deadlifts – Build hip extension strength and progressively load the proximal hamstring tendon.

✅ Single-Leg Trunk Extensions – Improve posterior chain strength, pelvic control, and single-leg stability for better running mechanics.

✅ Slow Eccentric Hamstring Slides (double-leg → single-leg) – Challenge the hamstrings to produce force while lengthening, helping prepare them for the demands of running.

Remember, tendons respond best to the right amount of load—not no load and not too much load. Progress the exercises based on your symptoms, irritability, and recovery, not just what you can push through.

Have you dealt with pain right at your sitting bone?

I’ve been asked a lot in the last several months, “What do you eat?”The answer is probably less exciting than people exp...
07/22/2026

I’ve been asked a lot in the last several months, “What do you eat?”

The answer is probably less exciting than people expect.

Last October, my husband and I stopped drinking alcohol on a regular basis. We weren’t heavy drinkers, but having a couple of IPAs most evenings had become a habit. Once we cut that out, an unintentional consequence was that I lost weight quickly—so quickly that I actually had to work to put some weight back on because I looked like I had spent a few months in prison 😳

At the same time, we started cooking most of our meals at home, and that’s really when things changed.

Our nutrition philosophy is simple and mostly consists of the following:

Lean red meat and chicken
Tuna
Sweet potatoes
Full-fat Greek yogurt
Eggs
Whole milk
Fruits and vegetables
Sourdough bread

We also don’t shy away from healthy fats.

Real butter
Avocado oil or EVOO-based Mayo
Avocado oil and extra virgin olive oil
Cheese
Nuts
Dark chocolate

One thing we’ve become much more intentional about is avoiding seed oils and ultra-processed foods whenever possible. Is our diet perfect? Not even close. But we try to make most of our food choices from ingredients our grandparents would recognize.

We don’t count calories.
We don’t follow a trendy diet.
We don’t do detoxes or cleanses.

We simply focus on eating real food, cooking at home, and not being afraid of quality fats. The 3 pictures are from dinners we’ve made over the past several days.

Most of our grocery cart comes from the perimeter of the store, not the middle aisles.

The result?

Better energy.
Better sleep.
Better body composition.
And a way of eating that feels sustainable rather than restrictive.

The older I get, the more I realize that nutrition isn’t about finding the perfect diet. It’s about consistently making good choices that you can maintain for years, not weeks.

07/20/2026

If you only had time for 5 hip exercises… these are the ones I’d keep.

Not because they’re flashy—but because together they train nearly everything your hips need:

✔️ Internal & external rotation strength
✔️ Single-leg balance and control
✔️ Hip extension
✔️ Glute strength
✔️ Pelvic stability
✔️ Full-range joint health

Strong hips aren’t built by stretching alone. They’re built by owning every degree of motion under load.

Whether you’re a runner, hybrid athlete, or just want hips that stay healthy for decades, this rotation gives you an incredible return on your time.

Which exercise would make your top five?

07/16/2026

If your low back always feels tight, your quadratus lumborum—or QL—might be working overtime.

This muscle helps stabilize your spine and pelvis every time you walk, run, lift, or even stand on one leg. When your hips aren’t moving well or your core isn’t providing enough stability, the QL often picks up the slack.

A foam roller can help reduce muscle tension, improve mobility, and provide temporary relief. But here’s the important part: this is a reset, not the solution.

If you don’t address the reason your QL is overworking—whether that’s limited hip mobility, weak glutes, or poor core control—it’ll just tighten up again.

So use the foam roller to calm things down, then follow it up with the right mobility and strengthening exercises to fix the problem at its source.

07/08/2026

Your knee pain may not be a knee problem…

It may start at your ankle.

Most people think they need to stretch their calves. But your ankle also needs active mobility and strength through its full range of motion.

Try these two exercises:

1️⃣ Tibial CARs (Controlled Articular Rotations)

Move your ankle slowly through its fullest available range while keeping the rest of your leg still.

✅ Improves active ankle mobility
✅ Builds control at the end ranges of motion
✅ Helps your knee move more efficiently over your foot during walking, stairs, and squats

2️⃣ Loaded Tibial CARs

Once you can control the movement, add partial body weight by leaning against a railing, wall, or countertop.

This teaches your ankle to stay strong—not just mobile.

✅ Increases strength through the entire range of motion
✅ Improves your ankle’s ability to handle load
✅ Creates a more stable foundation for your knees

The goal isn’t just to have a flexible ankle.

It’s to own every degree of motion.

When your ankle moves well and stays strong under load, your knee doesn’t have to compensate as much.

Save this and give your knees a stronger foundation from the ground up.

07/06/2026

If I could fix just 2 things for most people with knee pain, it would be this:

✅ Restore full knee extension
✅ Rebuild quad strength

When you can’t fully straighten your knee, every step becomes less efficient and the joint absorbs more stress. Add a weak quad, and pain often sticks around longer than it needs to.

These 3 TKE progressions help restore terminal knee extension, wake up the quad, and build the strength your knee needs for walking, stairs, running, and getting back to the activities you love.

Don’t just strengthen your knee—strengthen it through its full range.

06/24/2026

If your body doesn’t trust a movement, it may limit how much access you have to it.

That doesn’t always mean you’re weak or need to stretch more.

Sometimes you need better feedback.

By using a foam roll, you give your body a reference point to help improve awareness, confidence, and control while practicing the hip hinge and squat.

✅ Better body awareness
✅ More confidence with the movement
✅ A smoother path back to loading and strengthening

The goal isn’t to rely on the foam roll forever.

It’s a temporary tool to help your body learn that the movement can be controlled and comfortable.

Save this for the next time your squat or hip hinge feels impossible.

06/21/2026

You stopped jumping when you grew up…

Your body wishes you didn’t. 👇

Jump rope is one of the simplest ways to train your body to be strong, springy, and resilient.

🔥 It strengthens your feet and calves
🔥 Improves ankle stiffness and elastic recoil
🔥 Trains your tendons to store and release energy
🔥 Improves coordination, rhythm, and balance
🔥 Builds a powerful cardiovascular engine
🔥 Provides a bone-strengthening impact stimulus

Translation?

You become better at handling the forces of everyday life—whether that means running, hiking, playing with your kids, or simply moving with confidence.

Start here:
⚡ 30 seconds jumping
⚡ 30 seconds rest
⚡ Repeat 5–10 rounds

No fancy equipment. No gym membership.

Just a rope, your body, and a little bit of bounce.

Save this for your next workout and send it to someone who hasn’t jumped rope since elementary school.

06/14/2026

If you’ve had knee pain for months—or even years—you may be stuck in a cycle of protecting the knee, moving less, and gradually losing strength.

Try this simple combination:

✅ Knee Joint Gapping Mobilization
• May help reduce feelings of stiffness and compression
• Can improve comfort before exercise

✅ Spanish Squat Holds
• Builds quad strength in a knee-friendly position
• Improves load tolerance and confidence

The goal isn’t just to make the knee feel better today—it’s to improve its capacity so you can do more tomorrow.

Save this post and try 2-3 sets of:
🔹 30-60 seconds of knee gapping mobilization
🔹 30-45 second Spanish squat holds

Have knee pain when going down stairs, standing from a chair, or after sitting for long periods? These may be worth adding to your routine.

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