Clinch Performance and Recovery

Clinch Performance and Recovery Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Clinch Performance and Recovery, Physical therapist, Reno, NV.

One on one performance physical therapy to help anyone from jiu jitsu practitioners to school teachers reach their activity and health goals to get the most out of life!

05/30/2026

You have permission to take care of yourself.

The scale is not a measurement of your worth, and it’s also a TERRIBLE way to measure body composition!

I’d rather be heavier if it means more muscle, strength, and quality of life.

F*ck the scale. You’re worth more than that.

Good luck to all of iur runners who are embarking on the , Capital Odyssey, and Comstock Odyssey!Have fun, eat snacks, ...
05/29/2026

Good luck to all of iur runners who are embarking on the , Capital Odyssey, and Comstock Odyssey!

Have fun, eat snacks, share experiences, and try not to question too many life choices 🤣😆

We can’t wait to hear about all of your experiences!

For those of you who feel beat up, schedule your discovery call with us so we can help you get back on your feet.
Link in the bio.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍⛰️

Send a DM or reach out to:
Clinchperformanceandrecovery.com
[email protected]
(775)984-6605

05/29/2026

⛰️Things to think about to get hill running ready:

🦵Ankle range of motion: The ankle needs enough dorsiflexion to meet the demands of inclines. How much is contingent on the type of trail conditions and race length. If the ankle is too stiff, then the heel remains suspended in the air and the Achilles tendon remains in a constant state of tension. That is a lot of load for the Achilles to handle, especially with longer races.

🦶Big toe range of motion: If the big toe cannot bend upwards and meet the demands of the incline, then the demand moves back to the ankle and Achilles tendon.

💪Calf strength: The calf is the powerhouse of running, especially uphill. It contracts as it moves the foot from dorsiflexion to toe off and works very hard to stabilize the foot and ankle. The increased dorsiflexion demands places the calf into a lengthened position, requiring more tissue capacity and tolerance for contracting against gravity and from a lengthened position.

A program would consist of toe and ankle mobility to get an adequate amount of range of motion to take the strain off the contractile tissue. We would also put emphasis on calf and Achilles tendon strength and capacity to handle those hills.

If you found this helpful, schedule your discovery call to see how Clinch Performance and Recovery can help you!
Link in the bio.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍⛰️

Send a DM or reach out to:
Clinchperformanceandrecovery.com
[email protected]
(775)984-6605

05/27/2026

Runner trigger point releases to help with pain and tightness.

Trigger point releases can help to decrease the sensitivity, tightness, and guarding of soft tissue by providing mechanical compression. This can be a great adjunct to a strength and stability program because it can help someone feel good enough to start a comprehensive program and improve musculotendinous contraction and gliding of the tissue.

Three main areas I see are the:

Soleus: A part of the calf and a powerhouse for running.
TFL (tensor fascia latae): A hip flexor and pelvic and hip stabilizer.
Quads: Control the amount of bend and stabilization at the knee.

Although I like to give runners some trigger point releases to help with pain or tightness, that is only the tip of the iceberg. We also want to runner to be strong so we can help to improve the loading tolerance of the tissue. That means better performance in the long term.

If you found this helpful, reach out to us to schedule your discovery call to see how Clinch Performance and Recovery can help you ditch your pain and crush your goals!

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍⛰️

Send a DM or reach out to:
Clinchperformanceandrecovery.com
[email protected]
(775)984-6605

05/27/2026

Help your pain with a bike fit.

A bike fit does more than make you look “cool” in aero. It helps you get biomechanically efficient with your bike, meaning better efficiency, joint load, and comfort.
In other words, a better experience.

As a physical therapist who works with triathletes, cyclists, and runners who cross train on the bike, a major flaw I see is improper crank length, mostly cranks that are too long.

Cranks that are too long can put much more strain on the patellar and hamstring tendons since the foot has to travel through a longer circumference. This means that with each stroke, the tendons need to extend and flex through a greater range of motion.

Multiply that by RPM, and we get a lot of added stress in the hips and knees.

Crank length is just one thing a bike fit will look at. You can check out .reno and they will help you get set up for your next ride.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍⛰️

Send a DM or reach out to:
Clinchperformanceandrecovery.com
[email protected]
(775)984-6605

Time for the track!Track workouts are both fun and incredibly challenging. They can be a great way to improve speed and ...
05/23/2026

Time for the track!

Track workouts are both fun and incredibly challenging. They can be a great way to improve speed and fitness while doing it with a great group of people!

When it comes down to trying a track workout for the first time, there are some things we want to consider so we can get a lot out of it and not get hurt.

1. Ease into them, gradually. Track workouts introduce a lot of intensity. When it comes to training, we want to avoid training spikes because they put an immense amount of load on the musculoskeletal system that it is not used to, increasing the risk of an injury. One way is to limit the number of sets or do a 10k pace in lieu of a 5k pace.

2. Get in a good warm up that includes activation drills. Unlike an easy, zone 2 run, track workouts require a significant amount of muscle force and neuromuscular coordination of the muscle fibers and tendons. Some activation drills can include pogos, hip extension isometrics, leg swings, and hip flexion isometrics.

3. Hip extension and flexion strength training. As we run faster and into a sprint, the muscular contraction and loads shift to the hip extensors (glutes, upper hamstring) and hip flexors. Having strong and durable tendons in these areas via strength training can help to provide a stronger foundation for track workouts.

4. Take longer breaks. Not everyone can do the same track workout as everyone else, and that’s okay. Taking a longer break between sets allows for enough rest to recover so that every set maintains a quick turnover (higher cadence, which is shown to decrease the risk of injury) and good mechanics.

5. Fuel up and rest up. Adequate recovery and fueling is the foundation for training and prevents injuries. It allows us to gain the benefits from all of the training. Negating this is doing ourselves a huge disservice.

Track workouts are fun and a great way to build fitness. Let’s just be smart with them and not hurt ourselves.

Come check out the Wednesday morning track workouts if you want to try it out with a great group of people!
Bonus: There’s coffee afterwards :)

Stretching is not always the answer.The tightness after a run? Oftentimes, that’s because the tissue didn’t have the cap...
05/23/2026

Stretching is not always the answer.

The tightness after a run? Oftentimes, that’s because the tissue didn’t have the capacity to handle the loads.

It got overworked for what it could handle, got inflamed, and guarded up. That’s a capacity and loading issue.

Now, there are instances where I will have a runner do some range of motion exercises, such as when the ankle lacks 20 degrees of dorsiflexion, but this is because we are only trying to get the necessary amount of range of motion to perform the activity without compensatory patterns and additional stress on other tissues.

What we want, is tissue that is durable enough to handle the training loads, and a training program that is progressive in nature while avoiding training spikes. This prevents the tightness and injury in the first place.
AKA: smart training.

Here at Clinch Performance and Recovery, we are about getting people PAST pain. We want them to train smart, be durable, and rehab their injuries so they can train for the long haul.

If this resonates with you, reach out and we would live to help you!

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
[email protected]
(775)984-6605

05/23/2026

Don’t leave your musculoskeletal system, behind!

Cardio improves much faster than the musculoskeletal (MSK) system does. This means that improvements in aerobic capacity and how our breathing feels, will happen faster than the improvements of durability and loading capacity of our tendons, muscles, ligaments, fascia, and bones.

This is where we have the situation when a runner reports “I felt so good and felt so fast!” during a run, only to incur an injury even though the runner reported feeling so good, beforehand. Basically, the cardio felt so good that is masked the fact that the MSK system wasn’t caught up. It dropped the MSK system.

We want to make sure that we give the MSK adequate time to recover and rebuild from training. This can take weeks to months, depending on the individual’s training load and wellness factors (fueling, hydration, sleep, stress) and if there are any injuries or pain to deal with. When we out-pace the MSK system’s healing and rebuilding, that’s when injuries happen.

This is why we have a lot of discussions with our patients about training load, recovery, fueling, sleep, and life stress. Dialing in these factors provides the foundation for getting stronger, faster, and staying away from injuries. We want to make sure that our runners don’t get injured so that they can stay injury-free and live up to their potential.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
[email protected]
(775)984-6605

05/22/2026

It’s trail season!
That means more vert.

Here are 5 exercises to help develop more strength and durability in the hamstrings, glutes, and calves to help with trail running, namely, VERT!

Straight and bent knee heel raises: These strengthen the Achilles tendon and calves. Much of the force that is required to run or hike uphill comes from these areas. They are also responsible for a lot of the power and force production when running on flats.

Foot elevated Bulgarian split squats: This creates more movement through hip flexion, biasing the upper hamstring and glutes. Having strong tendons in these areas can help prevent gluteal and hip pain, and also build durability for those hills and decrease the risk of a hamstring or gluteal strain.
This is important because as we move uphill, our leg moves into hip flexion. That means we want strong and durable tendons in these areas.

Romanian deadlifts: Another great exercise that works the entire hamstring group. The hamstrings don’t only assist in uphill running, but also stability of the hip and pelvis every time the foot hits the ground.

Isometric hamstring bridges: Isometrics are a great way to load the tissue and improve muscular endurance, and these bridges train the hamstring to improve their force production.

If you found this helpful, schedule your discovery call to see how Clinch Performance and Recovery can help you!
Link in the bio.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
[email protected]
(775)984-6605

05/19/2026

Can increasing running cadence decrease the risk of injury?

The Influence of Running Cadence on Biomechanics and Injury Prevention: A Systematic Review

Citation:
Figueiredo I, Reis E Silva M, Sousa JE. The Influence of Running Cadence on Biomechanics and Injury Prevention: A Systematic Review. Cureus. 2025 Aug 17;17(8):e90322. doi: 10.7759/cureus.90322. PMID: 40964543; PMCID: PMC12440572.

This was an interesting read by Figueiredo et al. that reviewed whether increasing running cadence (AKA: steps per minute) could decrease the risk of injuries.
TLDR: An increase in 5-10% was associated with better biomechanics, less vertical oscillation (up and down movement), and less strain on the musculoskeletal system.
Here is a link to the article:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12440572/

This is valuable information when it comes to running rehab and training, in general, because cadence is something that we can control. I’ve even seen this in my patients: We get someone on the treadmill who is running at 160 steps per minute and when we increase the cadence to 168-170, there is a notable improvement in sound (the pounding on the treadmill is significantly less forceful and loud) and in some cases, the patient reports feeling better with less to no pain.

It is important to note that we make an effort to keep the PACE the same. Decreasing pace (getting faster), creates more load on the musculoskeletal system, so trying to increase the cadence while the pace decreases, defeats the point of creating LESS strain.

Of course, all of this is done on an individual basis, so a patient may have to start with a 2% increase in cadence. We can determine what works with the patient with oversight and proper running rehab.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
[email protected]
(775)984-6605

Address

Reno, NV

Opening Hours

Monday 9am - 6:30pm
Tuesday 5:30pm - 7pm
Thursday 9am - 5pm

Telephone

+17759846605

Website

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