Trustrength Performance & Rehab
Blog
Runner’s Knee: What Causes It and How Long Recovery Takes
Runner’s knee is pain around the kneecap that responds well to smart load changes and strength work. See the causes, recovery time, and how to keep running.
High Ankle Sprain Recovery Time: A Realistic Return to Play Guide
High ankle sprain recovery time is usually 6 to 8 weeks. Learn the grades, the rehab phases, and the tests that tell you when to safely return to sport.
Vaginismus Treatment: How Pelvic Floor Therapy Helps You Heal
Vaginismus treatment works for most people. Learn how pelvic floor therapy, dilator training, and calming the nervous system ease painful penetration.
Exercise After C Section: A Week by Week Guide to Rebuilding Strength
A plan for exercise after c section: what to do in the first weeks, the best core and pelvic floor moves, warning signs, and when to run or lift again.
Patellar Tendonitis Exercises: A Staged Plan to Heal Jumper’s Knee
The best patellar tendonitis exercises load the tendon in stages. Learn the holds, strength moves, and jump drills that heal jumper’s knee while you train.
Hypertonic Pelvic Floor: Why Kegels Can Make Symptoms Worse
A hypertonic pelvic floor means too much tension, not weakness. Learn the symptoms, why Kegels backfire, and what actually brings lasting relief.
Achilles Tendonitis Exercises: What Actually Rebuilds a Strong Tendon
Achilles tendonitis exercises work when they load the tendon, not rest it. Here is the progression, timeline, and pain rules we use with Denver athletes.
The Different Types of Athletic Tape and When to Use Them
The main types of athletic tape include kinesiology tape, rigid athletic tape, elastic adhesive bandage tape, cohesive bandages, and Leukotape. Each type serves a different purpose, from improving...
Why Back Surgery Should Be Avoided (When Possible)
Back surgery may not always be the first option for back pain. Many people improve with conservative treatments such as physical therapy, targeted exercise, mobility training, and lifestyle changes....
Hand Strengthening Exercises: Regain Grip, Improve Function, and Prevent Injury
Hand strengthening exercises improve grip strength, finger control, and overall hand function by training the muscles, tendons, and joints responsible for daily movements. Common exercises include...