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From Gymnastics Studios to Garage Gyms: Who Can Benefit from In-Home Physical Therapy?


When people think of home health physical therapy, they often picture older adults recovering from surgery or managing chronic conditions—and we absolutely serve those patients. But that’s only part of the story.

At Vertex PT Specialists, our Outpatient Home Health Physical Therapy team serves a wide spectrum of patients in Lexington and Richland Counties. From total knee replacements to competitive gymnasts and powerlifters. If you need PT but want to keep training, working, or living on your terms, we’ll come to you.

Who We Serve

We regularly help:

✅ Older adults recovering from joint replacements
✅ Patients with Parkinson’s, strokes, or other neurological conditions
✅ Busy professionals recovering from surgery who prefer privacy and convenience
✅ Youth athletes who need to stay in their training environment
✅ High-level strength athletes rehabbing joint injuries without leaving their gym

Our licensed Doctors of Physical Therapy bring the clinic to you.

This isn’t a convenience play, it’s a model designed around function, independence, and outcomes. We deliver the same high-level care you’d receive in a clinic, but in the environments that matter most to you: your home, your gym, your studio.

We treat a wide range of patients across Lexington and Richland Counties, from post-operative joint replacements to youth athletes and neurological cases. Our clinicians are equipped to manage complex rehab plans, advanced manual therapy techniques, and individualized strength and conditioning—all without you stepping foot into a clinic.

Some of the people we work with include:

  • Gymnasts and dancers who need to stay active during rehab, treated right in their studio environment to maintain continuity and confidence
  • Donnie Thompson—the first human to total 3,000 pounds in powerlifting competition, who trusted our team to handle his total knee rehab in his home gym
  • Adults recovering from strokes or managing Parkinson’s Disease, where in-home care allows us to build strength, coordination, and safety in the same spaces they navigate daily
  • Active individuals who prefer manual therapy and movement-based care in their garage gym or home training space
  • Older adults regaining independence after surgery or injury, through targeted functional training like navigating stairs, standing from chairs, and improving walking endurance
Wherever you are in your journey (returning to sport, adapting to life after a neurologic event, or rebuilding strength post-op), our goal is the same: personalized, evidence-based care delivered where it counts.

We proudly serve patients in Lexington, West Columbia, Cayce, Columbia, Forest Acres, Irmo, and nearby communities.

Why It Matters

Outpatient Home Health PT means:

  • No missed practices or training sessions
  • No unnecessary travel, waiting rooms, or scheduling hassles
  • No compromise in the quality of care
We use the same tools, technology, and clinical reasoning you’d find in the clinic (brought to your turf).

Ready to Get Started?

If you’re in the Midlands and wondering if in-home physical therapy is right for you or your athlete, click here to learn more or contact us.

Let us meet you where you are and keep you moving.
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What to Look for in a Sports Physical Therapist

When you’re recovering from an injury or trying to stay in the game, you need more than a basic rehab plan. As an athlete—whether competitive or recreational—you deserve physical therapy that reflects the demands of your sport and helps you return stronger, not just pain-free.

If you’re searching for sports physical therapy in Columbia, SC (or the surrounding areas like Irmo, Cayce, or Lexington), here’s what to look for:

1. Experience Working With Athletes

Athletes don’t move—or recover—like the general population. They need PTs who understand the demands of sport: force, speed, explosiveness, and repeatability.

At Vertex PT, we’ve helped athletes return to everything from CrossFit Games competition to the MLB, Paralympics, Highland Games, Ironman triathlons, and collegiate championships. But we also treat everyday lifters, runners, and weekend warriors who want to move better, train harder, and stay healthy long-term.

2. Facilities That Match the Workload

Your rehab environment matters. A small treatment room doesn’t cut it when you need to jump, sprint, or squat under load. That’s why each of our clinics connects directly to training space—with sled turf, rubber flooring, barbells, plyo tools, and space to move like an athlete.

Whether you’re rehabbing an ACL or working through shoulder pain, you’ll be in an environment where therapy blends seamlessly with training.

3. A Team That Gets It—Because They’ve Lived It

Our staff isn’t just trained in performance rehab—we’ve lived it.
Vertex is home to former collegiate baseball players, soccer players, runners, tennis players, and multiple full-distance Ironman triathletes. We even have a Boston Marathon qualifier on staff.

We understand what it takes to train, recover, and compete. That mindset shows up in the way we assess, treat, and progress every athlete who walks through our doors.

4. More Than Just Pain Relief

Your discharge date shouldn’t be based on pain alone. A great sports PT will guide you through progressive loading, mobility restoration, strength work, and sport-specific drills. Our goal is not just to get you back—but to help you stay there.

From post-op protocols to return-to-sport testing, we tailor your rehab to meet the actual demands of your sport or training environment.

5. A Track Record of Results

We’ve helped athletes recover from surgeries, nagging overuse injuries, and everything in between. Our clinics have seen patients go on to win world championships, qualify for elite races, and return to high-level collegiate and pro competition.

You don’t have to guess if your therapist knows how to work with athletes. We do it every day.

Want to see how we do it? Check out our Sports Physical Therapy page for a full look at our process and performance-focused rehab.

Final Thoughts

If you’re serious about getting back to your sport—or just want to move and train pain-free—make sure you’re working with a team that knows how to guide that process. You don’t have to settle for generic rehab. You can work with a team that treats athletes like athletes.

Vertex PT Specialists
Serving Columbia, Irmo, Cayce, Lexington, and beyond.
Contact us today to schedule your evaluation

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Thinking About BPC-157 for a SLAP Tear? Here’s What You Should Know

It’s a question I’ve been asked more than once:
“Can peptides like BPC-157 actually heal a SLAP tear?”

I answered this in a recent YouTube video, but I wanted to break it down further here—especially for anyone exploring shoulder pain solutions, labral injuries, or alternatives to surgery.

Watch the full breakdown here:

New to Peptides?

If you’re not familiar with peptides or how they’re used in recovery and performance, I’ve written a few free guides you can check out:

What Is a SLAP Tear?

A SLAP tear stands for Superior Labrum Anterior to Posterior. It’s a type of labral injury in the shoulder—often caused by trauma, overhead lifting, or repetitive strain. These are common in CrossFit athletes, pitchers, and anyone performing high-volume or forceful shoulder movements.

Common symptoms include:

  • Deep pain in the front of the shoulder
  • Clicking, catching, or popping
  • Weakness or power loss during overhead or pressing movements
  • Pain with throwing, push-ups, or dips

BPC-157 and SLAP Tears: What the Peptide Can (and Can’t) Do

BPC-157 is a synthetic peptide that’s been studied in animal models for its effects on:

  • Soft tissue healing
  • Blood vessel formation
  • Inflammation reduction
  • Gastrointestinal protection

It’s often used in the performance world as a recovery aid—but it’s important to understand its limitations.

A SLAP tear is a structural issue—a physical detachment or fraying of the labrum. No peptide, including BPC-157, can reattach a torn labrum. Surgery is the only intervention that can definitively “fix” a SLAP tear in the anatomical sense.

That said, many people respond incredibly well to conservative rehab, even without surgery. And a peptide like BPC-157 may support the healing environment when paired with a structured PT program. Just don’t count on it to do the heavy lifting alone.

Why Physical Therapy Is Still the Foundation

Not all SLAP tears require surgery. In fact, evidence shows that many Type I and II tears respond well to conservative care—particularly when managed by an experienced physical therapist.

Here’s what a PT plan might look like:

1. Pain Management and Inflammation Control
Manual therapy, dry needling, and targeted mobility drills help reduce pain and calm down the joint.

2. Restoring Mobility
We use specific stretching and joint mobilizations to improve range of motion—without aggravating the labrum.

3. Strength and Stability
The shoulder doesn’t work in isolation. Rehab includes rotator cuff activation, scapular control, and trunk strength, progressing to overhead loading as tolerated.

4. Return-to-Sport or Activity
Once symptoms improve, we guide you back to high-level function using reaction drills, return-to-lift programming, and task-specific progressions.

Multiple studies back this approach—and we’ve seen firsthand how the right plan can outperform surgery in the right cases.

What to Expect at Vertex PT

If you’re dealing with shoulder pain or have been diagnosed with a SLAP tear, the team at Vertex PT Specialists offers comprehensive, individualized treatment plans that go beyond cookie-cutter protocols.

We combine expert clinical reasoning, hands-on care, strength programming, and (when appropriate) education on peptides and performance tools—based on what you need, not a one-size-fits-all approach.

Need Help?

If you’re exploring your shoulder rehab options, or trying to avoid unnecessary surgery, we’re happy to help. Reach out to us or schedule an evaluation at one of our clinics.

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IT Band Syndrome (Iliotibial Band Syndrome): Why Your Knee Hurts and How We Treat It in Columbia, SC

If you’ve been dealing with nagging pain on the outside of your knee—especially when running, walking downhill, or going downstairs—you might have Iliotibial Band Syndrome (ITBS).

It’s often mislabeled as “runner’s knee” (which also describes patellofemoral pain), but true ITBS is lateral knee pain caused by load-related stress around the iliotibial band—not the front of the knee.

Let’s cut through the outdated advice and get to what actually works—because foam rolling your IT band into oblivion isn’t it.

What Is IT Band Syndrome?

ITBS is a repetitive overuse injury commonly seen in runners, hikers, and sometimes cyclists. The hallmark symptom? Sharp pain on the outside of the knee, usually during activities that involve repetitive knee bending and straightening.

You’ll often see it show up:

  • During or after long runs (especially downhill)
  • While walking or hiking downstairs
  • In runners who recently increased mileage too quickly

If you’re experiencing these symptoms and live in Columbia, Cayce, or Irmo, SC, our physical therapy team can help diagnose and treat IT Band Syndrome without relying on rest alone.

IT Band Anatomy (And Why You Can’t “Stretch” It)

The IT Band is often called a tendon, but it acts more like a dense, ligament-like sheet of connective tissue—like a thick seam on a sausage casing that runs from your hip to your tibia.

Here’s the key:
The IT Band is anchored firmly to your thigh bone, kneecap, and shin. It’s not designed to glide freely. That means:

❌ You can’t stretch your IT Band.
❌ You’re not “breaking up scar tissue” by rolling it.

Instead, your glute max and TFL apply tension to the IT Band during running, helping to store and release elastic energy. When those muscles are overloaded or poorly trained, that tension gets sloppy—and that’s when problems start.

What Causes the Pain?

While older models blamed “friction” between the IT Band and the lateral femur, newer research points toward compression of deep soft tissue attachments at roughly 30° of knee flexion—just as your foot hits the ground while running.

That irritation can result from:

  • Poor load management (too many miles too soon)
  • Form breakdown during late-mile fatigue
  • Weakness in the hips
  • Ankle mobility restrictions that alter mechanics

What We Look For in Physical Therapy

At Vertex PT Specialists, with locations in Columbia, Irmo, and Cayce, we evaluate the full chain—from foot to hip—to understand what’s driving your symptoms.

✅ Ankle Mobility

  • Limited dorsiflexion
  • Tibial internal rotation restrictions
  • Early heel rise or foot overpronation

✅ Hip & Knee Control

  • Pelvic drop during single-leg stance
  • Knee valgus during squats or step-downs
  • Hip structure (e.g., anteversion)

✅ Running Gait

  • Low cadence (steps per minute)
  • Cross-over gait or narrow step width
  • Excessive vertical displacement
    Differences in strike pattern (heel vs. forefoot)

We don’t aim for textbook-perfect running form—we look for what’s relevant and what provokes your pain.

Treatment That Actually Works (No Foam Roller Torture Required)

1. Strength Training

We start with a bottom-up approach:

  • Short foot drills and barefoot work for foot control
  • Single-leg balance with hip abduction (RNT, resisted stance work)

Progress to:

  • Step-downs (especially downhill or anterior)
  • Suitcase step-ups
  • RDLs and rear-foot elevated split squats
  • Transverse and frontal plane loading

2. Running Gait Re-Training

We assess your step rate (cadence) and often recommend:

  • A 5% increase (e.g., 160 → 168 steps per minute)
  • Quiet-foot cueing (often barefoot)
  • Rebuilding ground feel with a “run barefoot in your shoes” approach

This can reduce joint forces by up to 20% and reduce pain in many runners.

3. Trunk and Calf Conditioning

We build capacity in areas often overlooked:

  • Loaded carries, side planks, and trunk work
  • High-volume calf training to tolerate gait changes
  • Coordination drills to transfer strength into stride efficiency

4. Mobility (Only If It’s the Limiter)

We assess:

  • Ankle dorsiflexion
  • Tibial glide
  • Hip IR/ER
  • Terminal knee extension

If mobility checks out, this becomes a motor control and strength issue—not something to foam roll into submission.

5. Soft Tissue Work

Dry needling, scraping, or cupping can be used to calm symptoms—but we never push the false narrative of “breaking up scar tissue” or “lengthening” the IT Band.

Foam rolling? We explain it’s more about reducing tone in adjacent tissues (quads, hamstrings) than smashing the ITB itself.

Ready to Fix Your IT Band Pain?

You don’t fix IT Band Syndrome with a massage or a new pair of shoes. You fix it with smart loading, movement, and strength.

At Vertex PT, we help runners of all levels rebuild confidence and return to running pain-free—with a 1-on-1, hands-on physical therapy approach that works.

We’re based in Columbia, SC, and serve patients from Irmo, Cayce, and surrounding areas. We’re in-network with BCBS, Medicare, Tricare, and also offer affordable self-pay options.

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Is In-Home Physical Therapy Right for You or a Loved One?

When most people think of physical therapy, they imagine a clinic visit. But for many patients, traveling to the clinic isn’t practical — or even possible. That’s where Outpatient Home Health Physical Therapy comes in.

At Vertex PT Specialists, we bring the clinic to your home. Whether you’re recovering from surgery, managing a chronic condition, or caring for a loved one with mobility challenges, in-home physical therapy may be the ideal solution.

Who Qualifies for In-Home Physical Therapy?

You may benefit from home-based PT if you:

  • Recently had a joint replacement, orthopedic surgery, or hospital stay
  • Were discharged from a skilled nursing facility or inpatient rehab
  • Struggle with mobility issues, chronic pain, or fall risk
  • Find it difficult to travel due to fatigue, transportation, or medical reasons
  • Prefer the convenience and privacy of care delivered in your home

✅ Learn more about our Outpatient Home Health team and how it works

What to Expect From a Home Visit

Our licensed Doctors of Physical Therapy provide the same personalized care you’d get in the clinic — just in your living room.

Here’s what a typical visit looks like:

  • One-on-one treatment (no techs or assistants)
  • Exercises tailored to your space and goals
  • Equipment we bring or recommend
  • 60 minute sessions
  • Focus on strength, mobility, balance, and pain relief

Insurance and Payment Info
Vertex PT is in-network with:

  • Medicare
  • Tricare
  • Blue Cross Blue Shield

We also offer private pay options for those without insurance.

Note: Referrals may be required for certain plans, including Medicare Advantage and Tricare Prime. Call us at 803.973.0100 and we’ll walk you through your benefits.

✅ Explore our service area and what’s included in our Home PT program

Why Choose Vertex PT for In-Home Care?

We’re not a hospital system or nationwide chain. We’re a local, trusted practice with deep roots in the Midlands — and we’re proud to offer:

  • Faster scheduling and follow-up
  • Consistent care from a small, highly qualified team
  • Seamless communication with your physician, caregivers, and family
  • Locations throughout Cayce, Irmo, Lexington, and Downtown Columbia

Whether you’re recovering from surgery or helping an aging parent stay mobile and safe, our Outpatient Home Health PT team delivers the care you need where you need it.

Want to Get Started?

Call 803.973.0100 or email us at info@vertexpt.com to request a home visit.

We serve Lexington and Richland Counties, including Columbia, Irmo, Cayce, and surrounding areas.

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I Threw My Back Out — What Do I Do Now?

If you’ve ever stood up, twisted funny, or bent over and felt something in your back “go out”… you’re not alone.

At Vertex PT Specialists, this is one of the most common things we treat across our Columbia, Cayce, and Irmo clinics. The good news? It’s usually not as bad as it feels — and you don’t have to wait weeks to feel better.

What Does “Throwing Your Back Out” Actually Mean?

Most people describe it as a sharp, sudden back pain that makes it hard (or impossible) to stand up straight, twist, or even move. It often comes with:

  • Muscle spasms
  • Stiffness or locking
  • Pain that shoots into the hip or glutes

This usually means something like:

  • A joint in your spine is restricted or irritated
  • A muscle has gone into protective spasm
  • A disc is inflamed (not necessarily “herniated”)

Should I Rest or Move?

We get it — movement feels like the last thing you want to do. But the research (and our clinic experience) shows that gentle movement is one of the best things you can do.

  • Short walks around the house (yes, even hunched over)
  • Gentle supported stretches (within your limits)
  • Avoiding long bouts of bedrest

Too much rest can actually make it worse. The goal is gradual reactivation.

Treatments That Work (Especially in the First 72 Hours)

At Vertex, we focus on getting you moving fast — safely and with as little pain as possible. Some of our most effective techniques include:

✅ Spinal Manipulation

Helps restore normal motion to stuck joints and reduce pain signals.

✅ Dry Needling

Releases tight, overactive muscles and relieves spasm without needing meds.

✅ Movement Prescription

We’ll guide you through tailored, strategic movements designed to help you start feeling better quickly. These aren’t generic stretches — they’re specific to how you’re moving (or not moving) and are chosen to be non-threatening, safe, and effective in reducing pain and restoring motion.

These work best when started within the first 72 hours of your injury.

When to See a PT

If you:

  • Can’t straighten up fully after 24–48 hours
  • Feel the pain worsening with time
  • Are stuck in bed or missing work

…then it’s time to get seen.

At Vertex PT, all of our providers are Doctors of Physical Therapy who specialize in 1-on-1, personalized care. We’re proud to be the only in-network clinic in the area that provides 60-minute sessions with your PT — no techs, no groups, no shortcuts.

We’re in-network with Medicare, Tricare, and BCBS, and no referral is needed in South Carolina to start PT. We also offer affordable self-pay options and can provide superbills upon request if you’re using out-of-network benefits.

Where to Get Help

We treat patients at our:

Need us to come to you? Ask about our home physical therapy option in Lexington and Richland counties.

Final Thought: Don’t Panic, But Don’t Wait

Most thrown-out back injuries get better fast with the right care. Waiting it out and hoping for the best might delay your recovery by weeks.

Ready to feel like yourself again?
Contact us. Same-day appointments available.

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Dr. Brandon Vaughn Recertified as an Orthopaedic Clinical Specialist (OCS)

We’re proud to announce that Dr. Brandon Vaughn, PT, DPT, OCS, CSCS — founder and CEO of Vertex PT Specialists — has officially been recertified as a Board-Certified Orthopaedic Clinical Specialist (OCS) by the American Board of Physical Therapy Specialties (ABPTS).

This distinction highlights our ongoing commitment to expert-level care for patients across Columbia, Irmo, Cayce, Lexington, and the greater Midlands.

What Does “Board-Certified Orthopaedic Specialist” Actually Mean?

This is one of the highest credentials a physical therapist can earn in the U.S.

To achieve it, PTs must demonstrate:

  • Thousands of hours in orthopedic-specific patient care
  • Advanced clinical reasoning and mastery of movement science
  • A passing score on a rigorous national board exam
  • Ongoing recertification every 10 years

Only about 6% of licensed PTs nationwide hold this title — and fewer still maintain it for multiple decades.

Dr. Vaughn first earned his OCS in 2015, and this latest recertification extends through 2035 — a 20-year span of sustained clinical excellence.

Why This Matters If You’re a Patient

If you’re searching for a physical therapist in Columbia, SC for any of the following:

  • Back or neck pain
  • ACL rehab, rotator cuff, or post-op recovery
  • Sports injuries or running-related pain
  • Or simply a conservative, high-level care approach that avoids meds or unnecessary procedures…

Then working with a board-certified orthopedic PT makes a difference.

At Vertex PT, you’ll get:

✅ Individualized, research-backed rehab
✅ 1-on-1 care with experienced clinicians
✅ Faster, safer return to sport or daily life
✅ Prevention-focused strategies for long-term success

Local, Trusted, and Proven

With clinics in Cayce, Irmo, and Downtown Columbia, Vertex PT serves patients from Lexington, Richland County, and surrounding areas. Whether you’re recovering from surgery or managing a chronic issue, expert help is close by.

✅ Verified Through 2035

Dr. Vaughn’s board certification can be officially verified through the American Board of Physical Therapy Specialties.

Ready to Work With a Proven Specialist?

Plenty of PTs talk the talk. Fewer commit to decades of mastery, professional development, and consistent results.

If you’re ready to experience the difference, book your visit with Vertex PT Specialists today.

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Running Through Pain? How to Know If It’s a Stress Fracture (And What to Do Next)

Is It Just Soreness or a Stress Fracture?
Shin pain is common in runners. But when does it go from normal soreness to something more serious, like a bone stress injury (BSI), also known as a stress fracture?

At Vertex PT Specialists, we work with runners across Columbia, Cayce, Irmo, Lexington, and Richland County who want to avoid long layoffs and come back strong. Knowing when and how to safely return is critical.

How to Know If You’re Ready to Return to Running
Here are objective tests you can try at home. These Physical Performance Tests (PPTs) are adapted from Chris Johnson one of the top clinicians in running rehab.

✅ 1. Single-Leg Calf Raise
Hold 30 to 40% of your body weight in the same-side hand while doing 6 to 8 slow, controlled reps.
✅ 2. Step Downs
Perform 15 lateral step downs from a 7 to 8 inch step without pain or compensation.
✅ 3. Pogo Jumps
Pogo in place for 60 seconds to a metronome at 150 bpm.
✅ 4. Single-Leg Hop
Hop on one leg at 150 bpm. If you can’t keep the rhythm or feel pain, you may need more prep.
✅ 5. Zig-Zag Hops
Perform 20 seconds of side-to-side hops in a zig-zag pattern. Focus on control, not speed.

If you struggle with any of the above, it’s probably too early to resume full running volume. That’s where we come in.

Our Approach: Helping Runners Return Safely
At Vertex PT, we go beyond rest and generic advice. You’ll get a customized plan including:

  • Strength and stability training (hips, calves, foot intrinsics)
  • Plyometric progression
  • Gait retraining (like cadence and contact time)
  • Guidance on footwear and training errors
  • Return-to-run programming specific to your sport and goals

We don’t guess. We test.

Serving Runners Across the Midlands
We help runners in Columbia, Irmo, Cayce, Lexington, and nearby areas get back to doing what they love without fear of re-injury.

Whether you’re training for the Governor’s Cup, qualifying for Boston, or just want pain-free jogs after work, we’ve got your back.

Start Today
Visit us: vertexpt.com
Call: (803) 973-0100

And for a deeper dive into Bone Stress Injury (BSI) research and rehab, check out the original work from Chris Johnson.

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South Carolina Governor Meets with Dr. Brandon Vaughn to Discuss the Future of Physical Therapy


Dr. Brandon Vaughn, PT, DPT, OCS, CSCS owner and founder of Vertex PT Specialists, met with Governor Henry McMaster at the South Carolina Statehouse to address critical issues affecting the physical therapy profession and patient access to care.

Their discussion focused heavily on the growing impact of Medicare reimbursement cuts, which continue to threaten independent practices and limit care availability—particularly for South Carolina’s aging population. Dr. Vaughn emphasized how these cuts create barriers for seniors who rely on physical therapy to maintain independence, recover after surgery, and avoid unnecessary imaging, medications, or more invasive procedures.

The conversation also covered the site-neutral payment loophole, which allows hospital systems to charge significantly higher rates than private clinics for the same services. This discrepancy not only increases costs for patients and taxpayers, but also places small, independent providers at a financial disadvantage—despite offering the same, and often more personalized, care.

Dr. Vaughn and Governor McMaster explored ways to escalate this issue at the federal level, including direct communication with congressional representatives and healthcare policymakers in Washington, D.C. Their goal: to advocate for fair reimbursement models that support small businesses and preserve patient access to quality care.

Beyond policy concerns, the meeting highlighted physical therapy’s essential role in the broader effort to Make America Healthy Again (MAHA). As Dr. Vaughn explained, physical therapy helps people stay active, avoid surgery, prevent chronic conditions, and reduce healthcare costs system-wide.

Vertex PT Specialists remains deeply committed to this mission across all of its service areas, offering one-on-one care in Columbia, Cayce – West Columbia, Irmo, and through outpatient home health physical therapy in Lexington and Richland Counties.

To learn more or get started with care, contact us here.

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2025 Vertex Pump & Run 5K 

When is it? Saturday March 29th, 2025

Where is it? Vertex PT Specialists in Cayce, SC (located across from Krispy Kreme)

Who is it for? Anyone looking to test their strength and endurance, PR their 5K, or just come out to run/walk and have a good time!

The Vertex Pump & Run is an event that measures overall fitness by testing both strength and endurance.

In the competition, participants bench press a percentage of their body weight. Each lift (up to a maximum of 30 reps) reduces their 5-kilometer run time by 30 seconds. There will be ten (10) age/gender divisions. Depending on age, men must bench press 60% to 100% of their weight, and women 40% to 70% of their weight.

Weigh-in and bench press begin at 7:00 a.m. The running portion of the 5K Pump & Run starts at 8:30 a.m. Participants can choose to register for the 5K run/walk only, which also starts at 8:30 a.m.

The 5K race will be timed by Strictly Running and is part of Columbia Running Club’s Tour de Columbia. The race will start and finish at Vertex PT.

Entry to the Pump & Run or the Vertex 5K includes a T-shirt that is guaranteed if you register before March 10th!

CLICK HERE TO REGISTER

 


Example:

  • A 45-year-old female who weighs in at 150 lbs will bench press 60% of her bodyweight for reps, which is 90 lbs.
  • She successfully bench presses 90 lbs for 15 reps.
  • She then runs a 5k and finishes in 24 minutes.
  • Her recorded time is therefore 16 minutes and 30 seconds, after reducing her 5k time by 7 minutes and 30 seconds due to her 15 successful bench press reps.

BENCH PRESS RULES

  1. Starting Position
    • The lifter must lie on their back with their head, shoulders, and buttocks in contact with the bench surface.
    • The lifter’s feet must be flat on the floor. If a lifter’s feet cannot comfortably or securely reach the floor due to height, blocks may be placed under their feet to provide a stable and level surface. These blocks must not elevate the heels higher than a natural flat-foot position.
    • Shoes must not have excessively thick soles that artificially elevate the heels.
  2. Grip and Bar Position
    • The lifter’s eyes must be directly under the barbell when positioned on the bench.
    • The grip width of the barbell is not specified, but it must be evenly distributed on both sides of the lifter’s body.
    • The lifter must use a thumb-around grip, which must be maintained throughout the lift.
  3. Lift Execution
    • The barbell must be lifted from the rack stands and lowered under control to touch the lifter’s chest.
    • The lifter must press the bar upward immediately from the chest to the fully locked-out position with elbows extended. One repetition is counted when the barbell reaches this locked-out position.
    • The lifter must hold the bar steady in the locked-out position before lowering it back to the chest. Resting on the chest is not allowed.
    • A maximum of 30 unbroken reps is permitted. If the lifter racks the bar or requires assistance, their score will be the total number of completed reps.
  4. Spotting and Safety
    • A spotter will be present for safety and must intervene only if the lifter requests assistance or cannot complete the lift.
    • The lifter’s score will reflect the last fully completed repetition before racking or requiring spotter intervention.
  5. Special Accommodations for Shorter Lifters
    • Lifters who are unable to securely place their feet flat on the floor due to height are permitted to use blocks under their feet to achieve a stable position. The blocks must ensure a natural, flat-footed stance without elevating the heels artificially.
    • The blocks used must be approved by event organizers to ensure consistency and fairness.

COURSE MAP


SPECIAL THANKS TO OUR TITLE SPONSOR!

We are thrilled to have the Samuels Reynolds Law Firm as the title sponsor for the Vertex Pump & Run. Their unwavering support for local events like ours demonstrates their commitment to strengthening our community.

As a locally owned boutique law firm based in Columbia, SC, Samuels Reynolds Law Firm specializes in workers’ compensation and personal injury cases. With over 57 years of combined experience, they offer personalized attention, in-depth knowledge, and skilled legal representation to clients across South Carolina.

If you or a loved one need trusted legal guidance, don’t hesitate to reach out to them at 803.779.4000 or visit their website at samuelsreynolds.com.

Thank you, Samuels Reynolds Law Firm, for helping make the Vertex Pump & Run possible!

 

Race Day Schedule 

7:00 am – Packet pick up, Late Registration

7-8:00 am – Weigh in and Bench Press

8:30 am – 5K race begins for EVERYONE

10:00 am – Awards Ceremony

Packet Pick Up

Friday, March 28th – 8:00 a.m – 6:00 p.m

Saturday, March 29th – 7:00 a.m – 7:30 a.m

 

Registration Cost

5k Run – $40

Pump & Run – $45
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