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Fittest Physio 2023: Event 2 Movement Standards

It’s time for Week 2! Like last week, this week’s workout has 2 scores. Get your running shoes ready!

Part A: 4 rounds

  • 400m run
  • :60 rest

Into

Part B: (starting at the conclusion of the :60 rest after the last interval)

  • 1-mile run for time

*Score A is your slowest 400m interval from Part A.
**Score B is your time to complete the second mile.

For this week’s workout, a track is preferred. This will help with the “honor system” regarding distance. If you absolutely can’t make it to a track, consider doing it at your local CrossFit gym where they often have 400m marked off. If logistics will be a problem for you this week, please send me an email at josh@vertexpt.com.

Workout structure: For this workout, you will need a clock or a watch that will allow you to track your run times. It might be helpful to have pen and paper or a whiteboard where you can write down your times as you go, or use a watch to track the splits.

Keep track of your 400m interval times during Part A, as your score is your SLOWEST time of the 4 intervals. This prevents you from sprinting one of them all out and then ‘dogging’ the rest. The rest time between each interval is 1 minute, including after the last interval before starting Part B.

After interval number 4, take the 1-minute rest and then start Part B. For this part, you are running a mile straight through, and your score is your time to complete the mile.

If you have any questions, please send me an email at josh@vertexpt.com. See you on the track!

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Fittest Physio 2023: Event 1 Movement Standards

Event 1 is here!

Remember to sign up at www.local-comp.com before the scores are due at 5 pm EST on 10/23. The workout description and movement standards are listed below. Please reach out to josh@vertexpt.com with any questions!

Week 1

On a 12:00 running clock

Part A (8:00 cap)
21-15-9 of:
Row calories
DB thrusters, 50/35

Into

Part B
Max ground to overhead in remaining time

*Score on Part A is the time for completion OR, 8:00 cap + 1 second for each remaining rep

**Score on Part B is the maximum weight lifted before the 12:00 time cap

Description and movement standards
Athletes may be seated on the rower at the start of the event but may not touch the handle until the clock starts. Each round, the rower must read the correct number of calories BEFORE the athlete exits the rower. The rower monitor must be reset to “0” before each round (you can have someone reset it for you). The athletes will then go back and forth with the row calories and the DB thrusters until 21 calories/reps of each are completed in round 1, 15 calories/reps of each are completed in round 2, and 9 calories/reps of each are completed in round 3.

Upon completion of the 9th DB thruster in the last round, the athlete/judge will note the time on the running clock. This is your score for Part A. If the clock reaches 8:00 and you are still working on your 21-15-9, stop where you are and take note of the reps you have completed by the 8:00 mark. Your score for Part A will be 8:00 + 1 second for every calorie/rep you have remaining of the 21-15-9.

Once you have completed Part A, or if you reached the 8:00 time cap for Part A, you can move into Part B. Part B is a max ground to overhead (scored in weight). You can take as many attempts as you like before the 12:00 mark, but your score will be the heaviest weight lifted within the 12:00 cap. The movement standards for each piece are listed below.

DB thruster standard
The DBs must start at the athlete’s shoulders w/ some part of the DB in contact with the shoulders. The athlete will perform a squat where the hip crease depends below the top of the knee cap (below parallel), then drive the weight up overhead in one motion to full lockout overhead. Hips, knees, and elbows need to be completely locked out at the top of each rep for it to count, and there can be no rebend of the knees or “jerking” of the weight during the pressing portion of the movement. Squat cleaning the first rep from the ground is allowed.

Ground to overhead standard
The lift must start from the ground (no hang reps), but any kind of clean is allowed (power, squat, muscle, split) and any kind of press/jerk is allowed (strict press, push press, push jerk, split jerk), and an athlete is allowed to snatch the weight if they prefer (power, squat, split). The primary points of performance are that the weight must start on the ground and can’t re-contact the ground until the lift is completed. If any kind of split stance is used to lift the weight overhead, feet must come back to within the shoulders and in line in the frontal plane. Collars must be used on the barbell, and athletes must change their own weights.

Please reach out to josh@vertexpt.com with any questions!

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Elevate Your Athletic Performance with Activeforce 2 Screening

Do you want to take your performance to the next level!?

Are you an athlete or parent of an athlete looking to take your performance to the next level? Or have you had a nagging shoulder/hip/knee/etc pain that carries over season to season? Then this athlete screening is for you! We use a device called “Activeforce 2” that measures the peak force produced during specific muscle contractions through different ranges of motion.

We screen the entire body from neck down to ankle and everything in between. Once we gather all the data from the screen we look at the percentage differences of strength on left vs. right sides and front vs. back sided muscles to create a home exercise program for you to get stronger and correct any imbalances.

This home exercise program will give exact reps, sets, and how many days a week to perform. It will also include YouTube video demonstrations by our own strength and conditioning coach, Adam Bilodeau. 

To sign-up for a screen, please call our Vertex Cayce office at (803) 973-0100 to get on Adam’s schedule to take YOUR performance to the next level.

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Patellar Tendinopathy: A Pitfall of ACL Reconstruction Rehab

ACL reconstruction is a common surgical procedure that aims to repair a torn anterior cruciate ligament (ACL) in the knee. While the surgery is successful in restoring knee stability, it often leads to a long and challenging rehabilitation period. One of the complications that can arise during ACL reconstruction rehab is patellar tendinopathy, a condition that affects the patellar tendon, which connects the kneecap to the shinbone. In this blog post, we will discuss the causes, symptoms, and treatment options for patellar tendinopathy during ACL reconstruction rehab.

Causes:
Patellar tendinopathy can develop due to several reasons, including overuse, repetitive stress, and biomechanical imbalances. In the case of ACL reconstruction rehab, it can occur due to the following reasons:

  1. Increased stress on the patellar tendon due to altered biomechanics after surgery.
  2. Overuse of the patellar tendon during the rehabilitation exercises.
  3. Early return to sports or physical activities before the patellar tendon has fully healed.

Symptoms:
The most common symptom of patellar tendinopathy is pain in the knee, particularly in the area just below the kneecap. The pain can be sharp or dull, and it may worsen with activities that involve bending the knee, such as squatting or jumping. Other symptoms may include:

  1. Swelling and stiffness in the knee.
  2. Tenderness in the area just below the kneecap.
  3. Limited range of motion in the knee.

Treatment:
The primary goal of treating patellar tendinopathy during ACL reconstruction rehab is to reduce pain and inflammation while promoting healing of the tendon. Here are some treatment options that may be recommended:

  1. Rest and activity modification: Resting the knee and avoiding activities that exacerbate pain can help reduce stress on the patellar tendon. Your physical therapist may recommend modifying your activity level to avoid aggravating the tendon.
  2. Heavy slow resistance training: Research has shown that heavy slow resistance (HSR) training can be an effective treatment for patellar tendinopathy. HSR involves lifting weights slowly and under high tension, which can stimulate tendon healing and promote strength gains. Your physical therapist can design an HSR program tailored to your needs and goals.
  3. Eccentric exercise: Eccentric exercises involve lengthening the muscle while under tension, which can help strengthen the tendon and improve its ability to absorb force. Your physical therapist may incorporate eccentric exercises into your rehabilitation program.
  4. Manual therapy: Soft tissue mobilization, massage, and joint mobilization can be useful for reducing pain and improving mobility around the knee.
  5. Biomechanical correction: Your physical therapist may evaluate your movement patterns and identify any biomechanical imbalances that could be contributing to your patellar tendinopathy. Correcting these imbalances with targeted exercises or modifications to your movement patterns can reduce stress on the tendon.

Patellar tendinopathy during ACL reconstruction rehab can be a challenging condition, but with the right treatment, most people can recover and return to their previous level of activity. Treatment options for patellar tendinopathy during ACL reconstruction rehab focus on reducing pain and inflammation while promoting healing of the tendon through exercise and manual therapy. If you experience any symptoms of patellar tendinopathy during ACL reconstruction rehab, it’s essential to seek the help of a qualified physical therapist to develop an appropriate treatment plan.

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Speed Up Healing from Stress Fractures: The Benefits of Physical Therapy for Runners

As a runner, there is nothing more frustrating than being sidelined with an injury. Unfortunately, stress fractures are a common injury among runners, and they can be particularly frustrating to deal with because the treatment typically involves rest and limited activity. However, physical therapy can be a game-changer when it comes to healing from a stress fracture.

First, let’s talk about why rest alone may not be the best approach. While it’s true that rest is essential to allow the bone to heal, too much rest can actually be detrimental to the healing process. That’s because bone mineral density (BMD) can decrease during periods of inactivity. BMD is the measure of the amount of minerals, such as calcium and phosphorus, in a certain amount of bone tissue. When there is not enough stress placed on the bone, osteoclasts (cells that break down bone tissue) can become more active than osteoblasts (cells that build new bone tissue), leading to a decrease in BMD.

This is where physical therapy comes in. Physical therapists are experts in designing exercise programs that promote healing and prevent further injury. With a stress fracture, the goal of physical therapy is to gradually introduce stress to the bone in a controlled way to stimulate osteoblasts and prevent a decrease in BMD. This can be achieved through exercises such as weight-bearing activities and resistance training, which can be tailored to each individual based on their specific injury and level of fitness.

One technique that has gained popularity in recent years is blood flow restriction (BFR) training. BFR involves using a cuff or wrap to partially occlude blood flow to the limb during exercise. This technique has been shown to increase muscle strength and size, but it may also have benefits for bone health. Research has shown that BFR can stimulate the release of growth hormone, which is essential for bone growth and maintenance. Additionally, BFR can lead to an increase in vascular endothelial growth factor (VEGF), which promotes the growth of new blood vessels and bone tissue.

In summary, physical therapy can be an effective way to speed up the healing process for runners with stress fractures. By gradually introducing stress to the bone through controlled exercise, physical therapists can promote bone health and prevent a decrease in BMD. Techniques such as BFR may also have additional benefits for bone health. If you’re a runner in The Midlands who is dealing with a stress fracture, consider reaching out to Vertex for expert physical therapy care. Our team of skilled therapists can design a personalized program to help you heal and get back to doing what you love.

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What Is the Revascularization Phase After ACL Surgery? | Columbia SC Physical Therapy

If you’ve recently had ACL reconstruction surgery, your knee is now going through several phases of healing—and one of the most critical (but least talked about) is the revascularization phase.

At Vertex PT Specialists, we help patients across Columbia, Cayce, and Irmo, SC safely navigate this crucial stage so they can get back to sport, training, or everyday life without setbacks.

What Is the Revascularization Phase?

After ACL reconstruction, your surgeon typically uses a graft—often a patellar tendon, hamstring tendon, or quadriceps tendon—to replace the damaged ligament. That graft is initially avascular, meaning it doesn’t have its own blood supply.

Over the next several weeks, your body begins a process called revascularization, in which new blood vessels form within the graft. This helps deliver oxygen, nutrients, and immune cells to the healing tissue, and sets the foundation for long-term graft integration.

Timeline: When Does Revascularization Happen?

  • Starts: Around week 4 post-op
  • Peaks: Between weeks 6–12
  • Clinical significance: This is the time when the graft is biologically weakest, even if you feel stronger

This is one of the most dangerous times to do too much too soon.

⚠️ Why You Shouldn’t Rush ACL Rehab During This Phase

Even if the swelling has gone down and your range of motion is improving, the graft is still structurally vulnerable. This is when a misstep—like trying to jog early, jump, or pivot—can lead to a re-tear or failed reconstruction.

Our Columbia-based ACL physical therapists often tell patients:

“This is when you feel good—but the graft isn’t ready yet.”

✅ What You Should Focus On Instead

During this phase of ACL rehab, your physical therapist will progress you through targeted exercises that promote healing without overstressing the graft. These may include:

  • Active and assisted range of motion to maintain mobility
  • Early quadriceps and hamstring activation, including isometrics and light band work
  • Swelling and inflammation control to support tissue healing
  • Progressive weight-bearing as tolerated, focusing on quality of movement
  • Foundational glute, trunk, and hip stability exercises to prepare for loading phases

As your knee tolerates more, your therapist will begin layering in low-load strength work and neuromuscular control drills that build toward return-to-sport milestones. The goal during revascularization is steady, structured progression—not stagnation or aggressive timelines.

Clinical Insight from Vertex PT

At Vertex PT Specialists, we see a high volume of ACL reconstructions, especially among athletes, tactical professionals, and active adults in the Midlands region of South Carolina. Our experience has shown that:

  • Skipping ahead during the revascularization phase increases the risk of graft failure
  • Adherence to evidence-based protocols yields faster return-to-sport timelines and lower reinjury rates

Every rehab plan is individualized, based on graft type, sport demands, and tissue healing.

ACL Physical Therapy in Columbia, SC

If you’re looking for ACL rehabilitation near Columbia, SC, you’re in the right place.

At Vertex PT, we help patients through every stage of the ACL recovery process—including the often-overlooked revascularization phase. With clinic locations in Cayce, Irmo, and Downtown Columbia, we’re trusted by orthopedic surgeons, coaches, and athletes alike.

Ready to Start Rehab or Reassess Your Current Plan?

Whether you’re 4 days or 4 weeks post-op, we’ll build a program that meets you where you are.

Contact Us Today

Reference

Sawyer GA, Anderson BC, Christiansen BA. The Revascularization Phase of Tendon and Ligament Healing and its Relationship with Fibrosis. Curr Rheumatol Rep. 2021 Feb 10;23(3):16. doi: 10.1007/s11926-021-00972-y.

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Vertex Pump & Run and 5K 

When is it? Saturday April 15th

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 8:00 a.m. Participants can choose to register for the 5K run/walk only, which also starts at 8:00 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 April 1st!

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

  • 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, and the shoes must not have an excessively thick sole that could elevate the heels. The lifter must position themselves correctly on the bench so that their eyes are directly under the bar.
  • 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 grip the bar with both hands using a thumb-around grip. This grip must be maintained throughout the lift.
  • The lift begins when the barbell is lifted from the rack stands and lowered to the lifter’s chest. The lifter must lower the bar under control to touch their chest, and then immediately press the bar upward until their elbows are fully extended.
  • One repetition is counted when the lifter lifts the bar from their chest to the fully “locked out” position with the elbows extended. The lifter must hold the bar steady in this position before lowering the bar back down to their chest.
  • The lifter is allowed to rest at the top of the lift but not on the chest.
  • The lifter can perform a maximum of 30 unbroken reps before racking the bar. If the lifter fails to complete 30 reps, their final score will be the total number of reps completed.
  • A spotter will be present to ensure the lifter’s safety. The spotter must be ready to take the bar if the lifter cannot complete the rep or if the lifter requires assistance during the lift.
  • If the lifter racks the weight or requires the use of a spotter, the bench press or “pump” portion is complete, and the lifter’s last full rep will be counted towards their final score.

Course Map (Click this link to zoom in).

 

Race Day Schedule 

7:00 am – Packet pick up, Late Registration

7-7:30 am – Weigh in and Bench Press

8:00 am – 5K race begins for EVERYONE

10:00 am – Awards Ceremony

Packet Pick Up

Friday, April 14th – 8:00 a.m – 6:00 p.m

Saturday, April 15th – 7:00 a.m – 7:30 a.m

 

Registration Cost

5k Run – $40

Pump & Run – $45
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