Alisha: A New Hobby in Middle Age

Alisha first came to see us after she injured her back while working in the garden. Like most older people, Alisha’s muscle mass had been steadily decreasing, and the resulting weakness had ultimately led to her injury.

We provided her with a customized treatment plan, including dedicated strength training focused on Alisha’s core and back. She was surprised by how much she enjoyed the exercises, including how great she felt after completing them.

As her rehabilitation neared completion, Alisha asked her physical therapist for more information about strength training. She had heard it was an important piece of osteoporosis prevention, something that had been in the back of her mind since the condition ran in her family. 

We were more than happy to help Alisha out. Her therapist helped her develop a general strength training program using barbells and dumbbells. He walked her through each exercise, assessed her lifting form, and guided her on gradually increasing intensity.

The result? Alisha found a new hobby. She became an avid weightlifter, hitting the gym three times a week. Even better, she restored some of her lost muscle mass, and her garden activities became easier over time.

Michelle: A Resistance to Resistance Training

Michelle had developed osteoarthritis in her hips in her mid-50s. Although the pain wasn’t severe, she did find herself becoming less active than she’d prefer. Eventually, she contacted us for help managing and slowing her condition.

Regular exercise is one of the best ways to manage osteoarthritis pain, but Michelle was nervous about doing anything too strenuous — including strength training. She was especially wary of anything involving heavy weights.

However, strength training is an important piece of osteoarthritis management. Strong muscles stabilize and support the impacted joints, helping to relieve pressure (and symptoms).

Michelle’s physical therapist was sympathetic to her concerns, especially since low-impact exercises are generally better for people with osteoarthritis. To that end, she suggested Michelle start with a daily walking regimen, which would help get her used to physical activity while still building some muscle strength and endurance.

After a few weeks, Michelle’s therapists started her on simple bodyweight exercises that wouldn’t put too much pressure on her knee joints. They weren’t as difficult or painful as Michelle feared, and she eventually decided she wanted to add a little more resistance after all.

But she didn’t go all in with heavy barbells, as Alisha had. Instead, Michelle used a blend of resistance bands and light dumbbells. Her therapist provided the necessary guidance — and before Michelle knew it, she was performing strength training routines twice a week.

The result? Less pain and stiffness from Michelle’s arthritis meant more mobility and an easier time running errands, doing chores, and spending time with her loved ones.

PT Spotlight: Fall Race Highlights

This fall, several of our physical therapists laced up their running shoes and took on races across the Midwest. From half marathons to a first full marathon, here’s a look at their accomplishments and experiences:

🏃‍♂️ Dyllan Frahm
Dyllan ran the IMT Half Marathon, his second race of the year.

“This one was more casual for me so I could really focus on the experience itself and reinvigorate my love of running and racing.”

🏃‍♀️ Anna Parr – Ankeny
Anna raced on November 8th in Salina, Kansas, joining a friend who is completing a race in all 50 states.

“Each fall I travel with her to a state she needs to check off her list—this year was Kansas! It was 30 mph headwinds and very hilly, but fun nonetheless!”

🏃‍♂️ Colton Schnetzer – Johnston
Colton competed in the Medtronic Twin Cities Marathon on October 5th.
This marked his first marathon, finishing strong with a time of 3:20.

We’re proud of our PTs for pushing themselves both inside and outside the clinic—great work, team!

Happy Holidays!

Our team and their significant others came together Saturday night to celebrate the holiday season. We enjoyed fun games, delicious food, and lots of laughter. It’s wonderful to pause and appreciate everyone who is part of this journey. Wishing everyone a joyful holiday season!

Service Spotlight:

Blood Flow Restriction Training

Blood Flow Restriction (BFR) Training is an innovative rehabilitation technique that helps patients build strength, reduce pain, and recover faster using low-load exercise. BFR involves placing a specialized cuff around the arm or leg to safely reduce blood flow while performing controlled movements. This process allows patients to experience the benefits of high-intensity training while using significantly lighter weights, making it ideal for individuals recovering from injury, surgery, or chronic pain conditions.

At Elevate Physical Therapy and Sports Medicine, BFR is often recommended for patients dealing with common issues such as knee pain, hip pain, sports injuries, chronic pain, and post-surgical recovery. Because the technique stimulates muscle growth and strength without placing excessive strain on healing tissues, it is especially effective for patients who cannot tolerate heavy resistance or traditional strengthening programs. Research shows that BFR can improve muscle size, increase endurance, enhance bone density, and accelerate overall recovery timelines.

Our trained clinicians use medical-grade equipment to ensure safe and personalized application of BFR. Each session is tailored to your tolerance, injury history, and strength goals. Many patients report noticing improvements in strength and mobility within only a few sessions, making BFR a powerful addition to traditional physical therapy.

Whether you are an athlete working to return to peak performance or someone rebuilding strength after surgery, BFR can help you progress more efficiently. If you are curious about whether Blood Flow Restriction Training is right for you, our Johnston and Ankeny teams are here to guide you through every step of the process and help you move with confidence again.