Considerations in Weightlifting for the Pregnant Athlete
If you’ve ever browsed social media for the best answer to “what kind of exercise is the right kind of exercise while I’m pregnant?”, you know that you’ll max out your screen time in worse confusion than when you started. The information is mixed, and the opinions are strong:
We have the rest-is-best traditionalists; where mothers can focus solely on passive self care but abandon all former outlets for the foreseeable future.
We next present the gentle camp; advocating for strictly yoga-esque paces with perhaps a touch of cardio (as long as it’s not running).
Then, we can spot our exercise advocates, but with exceptions: light dumbbells, low ranges, limited impact, but we’re moving!
And finally, the few: those that continue with their activities unrestricted, barring any adverse symptoms, even if suffering from mass public and even some professional scrutiny. So…which is right?
Let’s start where every opinion should grow its roots - the research:
We have recent studies that detail better outcomes postpartum in women who exercise before, during, and after pregnancy. Published in 2023, a study of 679 women who lifted heavy (80% of their 1-rep max) were monitored for outcomes during and after pregnancy. Most subjects reported no complications during pregnancy or delivery. Those that continued to train at pre-pregnancy levels also had “significantly less reproductive complications” compared to those that ceased training and compared to national averages, women who lifted heavy showed lower rates of gestational diabetes, gestational hypertension, rates of C-section, and perinatal mood disorders.
So, if you have literature saying it is beneficial, is it ever not safe?
Of course, and for that it comes down to risk tolerance (the athlete’s personal choice and comfort), symptoms, and any conditions an athlete may need to be alert to during pregnancy. Respiratory diseases, heart disease with exercise intolerance, severe pre-eclampsia, severe arrhythmia, and placental abruption are some examples of no-go’s when it comes to exercise, especially vigorous exercise. However, most of these people are being followed closely by their medical providers and are also aware that they are high-risk.
So, how do you proceed?
We want to generally encourage women with uncomplicated pregnancies to exercise, and to exercise at a level that meets their desired degree of intensity while monitoring their symptoms and listening to their bodies. Cramping, dizziness, pelvic heaviness, leaking, and hypotension are all reasons to modify movement within that session. It is important that pregnant individuals consult an informed provider that can come alongside them in their goals and set both realistic and safe expectations for pregnancy and postpartum.
Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2023 Feb;34(2):405-411. doi: 10.1007/s00192-022-05393-1. Epub 2022 Nov 4. PMID: 36331580.
Breaking the Boom-Bust Cycle: The Key to Managing Chronic Pain Through Consistent Training
Breaking the Boom-Bust Cycle: The Key to Managing Chronic Pain Through Consistent Training
At Pure Performance Rehab, we specialize in helping individuals dealing with chronic pain regain control over their lives. One of the most common pitfalls we see in our patients is the boom-bust cycle—periods of intense activity followed by debilitating flare-ups. If this sounds familiar, don’t worry—you’re not alone, and there is a way to break free.
What Is the Boom-Bust Cycle?
The boom-bust cycle happens when someone in chronic pain pushes through a “good” day by doing too much, only to crash into a pain flare that sidelines them for days or weeks. This up-and-down pattern leads to frustration, decreased mobility, and ultimately, less progress over time.
Why Consistency Matters More Than Intensity
Instead of riding the highs and lows, maintaining a consistent, manageable training schedule is key. A steady, controlled approach to movement helps your nervous system adapt, reduces flare-ups, and builds long-term strength and resilience.
How to Stay Consistent and Avoid the Crash
Find Your Baseline
Start with a manageable level of activity that does not spike your pain. This might mean short walks, gentle stretching, or light strength exercises.Progress Gradually
Increase activity slowly and systematically. Adding just 5-10% more intensity or duration each week allows your body to adapt safely.Schedule Rest Days
Rest is not a setback—it’s part of the plan. Build structured rest into your training to prevent overdoing it.Listen to Your Body, Not Just Your Pain
Some discomfort is normal, but sharp spikes in pain are a signal to modify activity. Adjust, don’t stop completely.Track Your Progress
Keep a simple journal of activities and symptoms. Recognizing patterns can help you make smart adjustments.
Let’s Build a Sustainable Plan Together
At Pure Performance Rehab, we create individualized movement programs that prioritize consistency over intensity, helping you stay active without triggering setbacks. If you’re ready to break free from the boom-bust cycle, contact us today to start your journey to sustainable, pain-free movement.
Consistency: The Key to Long-Term Success for Fitness Athletes & Overcoming Pain
Consistency: The Key to Long-Term Success for Fitness Athletes & Overcoming Pain
At Pure Performance Rehab, we work with fitness athletes who are constantly pushing their limits. We know the temptation of chasing the latest workout trends, trying new gadgets, or switching up training methods in search of quick gains. But if there’s one thing that separates elite athletes from the rest, it’s consistency in the basics.
Mastery of Fundamentals Builds Strength and Resilience
The best athletes don’t just train hard—they train smart. Instead of seeking out the newest exercise variation, they double down on mastering foundational movements:
Squats, deadlifts, and presses for strength and stability.
Mobility work to maintain joint health and prevent injuries.
Recovery strategies like sleep, hydration, and structured deload weeks.
Consistently refining these basics leads to measurable performance gains and fewer setbacks due to injury.
Why Consistency Outperforms
Movement Efficiency & Injury Prevention
Repeating high-quality movement patterns ingrains proper mechanics. Athletes who focus on controlled, precise reps reduce their risk of overuse injuries and muscle imbalances.Sustainable Progress
Progressive overload—gradually increasing resistance and intensity—is far more effective than sporadic changes. Small, consistent improvements compound over time for lasting strength and endurance gains.Better Recovery & Adaptation
The body adapts to training through repetition and consistency. Frequent program changes prevent athletes from fully adapting, often leading to plateaus or a boom/bust cycle and frustration.
The Mindset Shift: Trust the Process
Fitness athletes often want to feel like they’re doing something new and exciting. But the reality is, elite performance is built on routine—executing the fundamentals with precision, day after day. The real progress happens when you embrace the process, remain patient, and resist the urge to chase novelty over substance.
Commit to Consistency with Pure Performance Rehab
At Pure Performance Rehab, we help athletes stay on track by emphasizing movement quality, structured progressions, and injury prevention. Whether you’re recovering from an injury or aiming for peak performance, our team ensures that your training is built on a solid foundation.
If you’re ready to take your performance to the next level, let’s build strength and resilience the right way—through consistency.
Contact us today to start your journey.
Optimizing Recovery for Fitness-Based Athletes: The Science of Sleep, Nutrition, and Movement
Optimizing Recovery for Fitness-Based Athletes: The Science of Sleep, Nutrition, and Movement
Recovery is just as critical as training when it comes to performance. At Pure Performance Rehab, we work with fitness-based athletes to maximize their recovery strategies and optimize performance outcomes. This article delves into the latest research on sleep, nutrition, and movement to help you fine-tune your recovery approach with grades of recommendations for the biggest hitters and common strategies.
The Role of Sleep in Recovery- A+
Sleep is the foundation of recovery, influencing everything from cognitive function to muscle repair. Studies by Lyons et al. (2023) have demonstrated that sleep deprivation disrupts key mechanisms of memory formation and protein synthesis in the brain, which can impair decision-making and motor learning—critical aspects of athletic performance.
Furthermore, Lamon et al. (2021) found that acute sleep deprivation negatively impacts skeletal muscle protein synthesis and hormonal balance, leading to suboptimal muscle recovery and adaptation. Just one single night of sleep deprivation resulted in reduced muscle protein synthesis by 18%; increased plasma cortisol by 21%; decreased plasma testosterone by 24%. Prioritizing high-quality sleep can enhance recovery efficiency and improve overall performance.
Sleep Optimization Tips:
Aim for 7-9 hours of quality sleep per night.
Maintain a consistent sleep schedule.
Limit screen exposure before bed to support melatonin production.
Carbohydrate Intake & Timing: Maximizing Glycogen Replenishment- A
Carbohydrates play a vital role in post-exercise recovery, influencing muscle glycogen replenishment and energy availability for subsequent training sessions. Research by Díaz‐Lara et al. (2024) highlights that delaying carbohydrate intake after exercise impairs next-day exercise capacity, even if glycogen levels are restored. Delayed vs immediate ingestion (3 hours) results in 30% drop in performance the next day.
Additionally, Craven et al. (2021) suggest that consuming carbohydrates with protein post-exercise does not support faster recovery.
Carbohydrate Strategies for Recovery:
Consume carbohydrates within 30-60 minutes post-exercise.
> 1.2 g/kg/h (Ex. 130# training for 1 hr. should eat 70 g carbs)
Do not worry about post-exercise protein timing unless you are not meeting your overall protein goals or not able to get carbs post-workout.
Prioritize complex carbohydrates such as whole grains, fruits, and vegetables.
Protein Intake for Muscle Repair and Growth- A
Adequate protein intake is essential for muscle repair and synthesis. Studies by Therdyothin et al. (2025) indicate that omega-3 polyunsaturated fatty acids enhance muscle protein synthesis. Devkota et al. (2024) emphasize the interplay between protein consumption, sleep quality, and physical activity in optimizing recovery.
Furthermore, Trommelen et al. (2023) found that pre-sleep protein ingestion increases mitochondrial protein synthesis (muscle growth), enhancing overnight recovery in endurance athletes. Sleep creates a fasting window when protein synthesis slows down. We can mitigate that with high protein ingestion. Lamon et al. (2021) reaffirm that sleep deprivation can impair protein synthesis, underscoring the importance of both sleep and nutrition.
Protein Timing and Recommendations:
Take Fish Oil supplement (3.5 g/d)
Protein goal per day. 1.1-2.2g/kg body weight. (Ex. 150# = 81-150g/day)
Type of protein may matter: Whey>plant-based; Casein equal to whey.
Get at least 20g/meal to maintain protein synthesis all day.
40g before sleep buys you 7.5 hours of muscle protein synthesis.
The Role of Light Exercise in Recovery- B
Engaging in low-intensity movement post-training can accelerate recovery by promoting circulation and reducing muscle stiffness. Takahashi & Miyamoto (1998) found that light physical activity helps regulate cardiac responses during post-exercise recovery, aiding in faster physiological restoration.
Effective Light Exercise Strategies:
Engage in low-impact activities such as walking, cycling, or swimming.
Incorporate active recovery days between intense training sessions.
Avoid complete inactivity, as movement supports circulation and muscle repair.
The Benefits of Stretching for Recovery- C
Stretching has long been a staple in recovery protocols, but what does the science say? Afonso et al. (2021) conducted a meta-analysis showing that post-exercise stretching can enhance short-term flexibility and alleviate delayed onset muscle soreness (DOMS), BUT its impact on strength recovery is less pronounced. So, this can make you feel a bit better but not make you perform any better. This is based on weak evidence with high potential for bias.
Stretching Strategies for Athletes:
Perform dynamic stretching before workouts to improve mobility.
Use static stretching post-exercise to enhance flexibility.
Incorporate active recovery movements such as yoga or mobility drills.
Final Thoughts
Recovery is an essential component of athletic success. By prioritizing sleep, optimizing carbohydrate and protein intake, incorporating stretching, and engaging in light activity, athletes can enhance their performance and reduce injury risk. At Pure Performance Rehab, we specialize in helping fitness-based athletes implement evidence-based recovery strategies to stay at their best.
For personalized recovery plans and performance optimization, contact us at pureperformancerehab.com.
References
Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (2021). The effectiveness of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed onset muscle soreness: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Physiology, 12, 677581.
Craven, J., Desbrow, B., Sabapathy, S., Bellinger, P., McCartney, D., & Irwin, C. (2021). The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: A systematic review and meta-analysis. Sports Medicine-Open, 7, 1-15.
Devkota, A., Gautam, M., Dhakal, U., Devkota, S., Gupta, G. K., Nepal, U., ... & Singh, A. K. (2024). The interplay between physical activity, protein consumption, and sleep quality in muscle protein synthesis. arXiv preprint arXiv:2410.16169.
Díaz‐Lara, J., Reisman, E., Botella, J., Probert, B., Burke, L. M., Bishop, D. J., & Lee, M. J. (2024). Delaying post‐exercise carbohydrate intake impairs next‐day exercise capacity but not muscle glycogen or molecular responses. Acta Physiologica, 240(10), e14215.
Lamon, S., Morabito, A., Arentson‐Lantz, E., Knowles, O., Vincent, G. E., Condo, D., ... & Aisbett, B. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, 9(1), e14660.
Lyons, L. C., Vanrobaeys, Y., & Abel, T. (2023). Sleep and memory: The impact of sleep deprivation on transcription, translational control, and protein synthesis in the brain. Journal of Neurochemistry, 166(1), 24-46.
Takahashi, T., & Miyamoto, Y. (1998). Influence of light physical activity on cardiac responses during recovery from exercise in humans. European Journal of Applied Physiology and Occupational Physiology, 77, 305-311.
Therdyothin, A., Prokopidis, K., Galli, F., Witard, O. C., & Isanejad, M. (2025). The effects of omega-3 polyunsaturated fatty acids on muscle and whole-body protein synthesis: A systematic review and meta-analysis. Nutrition Reviews, 83(2), e131-e143.
Trommelen, J., van Lieshout, G. A., Pabla, P., Nyakayiru, J., Hendriks, F. K., Senden, J. M., ... & van Loon, L. J. (2023). Pre-sleep protein ingestion increases mitochondrial protein synthesis rates during overnight recovery from endurance exercise: a randomized controlled trial. Sports Medicine, 53(7), 1445-1455.
Keys to Healthier Living: A Physical Therapist’s Guide
Living a healthy life isn’t just about avoiding illness—it’s about thriving in your daily activities, feeling energized, and reducing the risk of chronic pain and disease. As a physical therapist, I see firsthand how small lifestyle changes can lead to long-term benefits. Here are three essential keys to healthier living: regular exercise, proper sleep hygiene, and a well-balanced diet.
1. Regular Exercise: Move More, Live Longer
Exercise isn’t just about staying in shape; it’s about maintaining mobility, reducing injury risk, and improving overall well-being. Research consistently shows the benefits of an active lifestyle:
The CDC recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week, plus two strength-training sessions to support muscle and bone health.
Regular exercise lowers the risk of heart disease, diabetes, and depression by 30-50%.
Just 30 minutes of walking per day can improve cardiovascular health, enhance mood, and support joint function.
2. Sleep Hygiene: Quality Over Quantity
Getting enough sleep is just as crucial as exercise for overall health. Poor sleep has been linked to increased pain perception, reduced immune function, and cognitive decline. To optimize sleep:
Aim for 7-9 hours of quality sleep per night.
Maintain a consistent sleep schedule, even on weekends.
Limit screen time and reduce blue light exposure at least one hour before bedtime.
Create a comfortable sleep environment with a cool, dark, and quiet room.
3. A Well-Balanced Diet: Fuel Your Body Right
Nutrition plays a major role in energy levels, recovery, and disease prevention. A balanced diet should focus on:
Whole foods such as lean proteins, healthy fats, fruits, and vegetables.
Adequate protein intake (0.8-1.2 grams per kg of body weight) to support muscle health and recovery.
Hydration, with a goal of at least 8 cups (64 oz) of water per day.
Reducing processed foods, added sugars, and excessive alcohol to lower inflammation and support metabolic health.
Final Thoughts
Healthy living is about consistency, not perfection. By incorporating regular movement, prioritizing sleep, and making mindful nutrition choices, you can enhance your quality of life and prevent many common health issues. Small, daily habits add up—so start with one change today and build from there.
Experts Do the Basics Well: A Lesson for Novice Physical Therapists
It all begins with an idea.
As a student or novice physical therapist, it’s easy to get caught up in learning the most advanced techniques and specialized interventions. However, one of the most important lessons you will learn in your career is this: “experts do the basics well”.
The Power of Fundamentals
Think about the best clinicians you’ve observed—what makes them stand out? It’s not just their knowledge of cutting-edge treatments; it’s their ability to execute the foundational principles of communication, movement, assessment, and treatment with precision and consistency.
Mastering the basics allows you to:
Develop clinical confidence – A strong understanding of the value of the therapeutic relationship- how to build that with your communication and hands-on skills.
Improve patient outcomes – Patients progress best when they can execute basic movements correctly before advancing to more complex exercises.
Adapt to any situation – No matter the setting or patient population, a solid grasp of fundamental skills enables you to modify treatments effectively.
Key Areas to Focus On
Assessment Skills – Before prescribing any intervention, you must accurately identify movement dysfunctions. Master basic assessments such as movement analysis, range of motion measurements, muscle testing, palpation, and selective tissue testing. Performing a basic technique in the right area at the right time is infinitely more effective than a super fancy technique in the wrong area at the wrong time.
Movement Mechanics – Patients often struggle with simple movements like squats, lunges, or reaching overhead. Understanding and correcting movement patterns is a priceless skill.
Patient Communication – Clear, simple instructions and education are just as important as any exercise you prescribe. Being able to explain the "why" behind movements helps with patient alliance.
Consistency Over Complexity – Fancy techniques may be tempting but seldom required. Doing one thing really well will always trump doing multiple things ok-ish.
Final Thoughts
As you develop in your career, remember that the best physical therapists don’t rely on flashy techniques—they execute the basics flawlessly. Focus on refining your foundational skills, and you’ll build the expertise needed for long-term success.
Why You Should Choose Physical Therapy First for Pain Relief
As a physical therapist, I see patients every day who have spent months—sometimes years—cycling through the traditional healthcare system in search of pain relief. They’ve had MRIs, prescription medications, injections, and sometimes even surgery, yet they continue to suffer. What if I told you there’s a better, safer, and more effective way to address pain? Physical therapy should be your first choice, not your last resort.
The Problem with the Traditional Healthcare System
When pain strikes, most people turn to their primary care physician. While doctors play a crucial role in healthcare, their typical response to pain is often to prescribe medication, order imaging, or refer to a specialist. The result? Long wait times, expensive tests, and treatments that focus on masking symptoms rather than addressing the root cause.
Prescription pain medications, especially opioids, can lead to dependency without actually resolving the underlying issue. Injections and surgeries come with risks, high costs, and long recovery times, yet they are often recommended before conservative treatments like physical therapy are even considered.
Why Physical Therapy Is the Smarter Choice
1. We Treat the Root Cause, Not Just Symptoms
Physical therapists take a holistic approach to pain management. We assess movement patterns, muscle imbalances, posture, and biomechanics to identify and correct the root cause of pain rather than simply suppressing symptoms.
2. Avoid Unnecessary Medications and Procedures
The overuse of pain medications and surgeries is a major issue in modern healthcare. Physical therapy offers natural, effective alternatives that improve function and reduce pain without the need for drugs or invasive procedures.
3. Faster and More Cost-Effective Recovery
A study in Health Services Research found that patients who sought physical therapy first for low back pain had lower overall healthcare costs and fewer invasive treatments compared to those who saw a physician first. PT gets you moving and healing faster, reducing downtime and expenses.
4. Personalized, Hands-On Care
Unlike a quick visit to the doctor, physical therapy sessions provide one-on-one attention. We tailor exercises, manual therapy, and education to fit your specific needs, ensuring a more effective and lasting recovery.
5. Empowering You with Knowledge and Tools
Instead of making you dependent on medications or procedures, physical therapy equips you with exercises, stretches, and strategies to manage pain independently. This means you not only get better but stay better.
When Should You See a Physical Therapist?
If you’re experiencing pain that affects your daily activities, work, or hobbies, don’t wait. The sooner you address pain through physical therapy, the better the outcome. Whether it’s back pain, joint discomfort, sports injuries, or post-surgical rehabilitation, PT should be your first stop.
Final Thoughts
Pain should not dictate how you live your life. Choosing physical therapy first can save you time, money, and unnecessary suffering while providing a long-term solution for pain relief. Before you turn to medication, imaging, or surgery, consider seeing a physical therapist—you may be surprised at how quickly and effectively you can heal.
Are you ready to take control of your pain?