5 things to do for chronic hip flexor tension
One of the biggest complaints we get in physical therapy these days is tightness in the front of the hips. This tightness can be caused...
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HIDEF PHYSICAL THERAPY BLOG
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Dr. W Zach Smith
Apr 4, 20221 min read
What to expect with back surgery
One of the most common surgeries we work with is lumbar discectomy and lumbar laminectomy. This injury is usually caused by performing an...
Dr. W Zach Smith
Mar 23, 20223 min read
Physical Therapy For kNee Replacement
If you are wondering what knee replacement physical therapy is all about this article will walk you through the process we use at HIDEF...
Dr. W Zach Smith
Mar 21, 20222 min read
Physical Therapy for High School Athletes
There are many different disciplines of physical therapy out there. There are your routine physical therapists. Those who treat low back...
Dr. W Zach Smith
Mar 15, 20221 min read
Thinking About Starting Running? Read this
Have you ever thought about picking up running to get in shape? People often underestimate the demands of running. Did you know that when...
mitch150
Jan 4, 20222 min read
HOW TO LIMIT FUTURE INJURY
At HIDEF not only do we work with you in order to rehab from your injuries, but we work hard to help limit the chances of future injury....
mitch150
Oct 26, 20211 min read
Introducing our new Renton location
If you want to be the best, you gotta surround yourself with the best! Starting Nov 1st HIDEF will add another location inside the...
mitch150
Oct 26, 20211 min read
Welcome Dr. Tony to the team!
We are very excited to be adding another Physical Therapist to the team. Dr. Tony is currently seeing patients at our Seattle clinic and...
mitch150
Sep 23, 20211 min read
Do you need a referral for Physical Therapy?
Nope, we are direct access in most cases! A small portion of insurances will require a referral but we will always pre-check your...
mitch150
Sep 9, 20211 min read
Keys To Reducing Posture Related Neck Pain
Strengthen anterior neck. Stretch pec major/ minor. Strengthen low and mid trap. Stretch sub occipitals. Upper cross syndrome happens...
mitch150
Sep 2, 20211 min read
3 Tips For Achilles Pain
If you are an athlete suffering from achilles pain, start with trying these 3 things: - Calf stretch- hold for long duration with a low...
mitch150
Sep 1, 20212 min read
Client Success Story: Must read
It's stories like these that make us truly proud to do what we do at HIDEF. Check this story out from one of our amazing patients: "I am...
mitch150
Jul 7, 20211 min read
HOW OUR HIDEF CLIENTS GET RESULTS
We want to make it clear that its the method not the Mitch that gets the results here. No, we aren’t making this stuff up or claiming...
mitch150
Jul 6, 20211 min read
4 TIPS TO MAKE MEAL PREP SIMPLER
Here are our favorite tips to make meal prep less of a chore! Air fryer-the meal prep cheat code! It doesn’t even feel right sometimes...
mitch150
Jul 5, 20212 min read
5 mistakes people make while lifting UPPER body
Too much push, not enough pull- when we think upper body lifting, BENCH DAY is probably the first thing that comes to mind. Benching is...
mitch150
Jul 3, 20211 min read
WANT A STRONG CORE?
If you want a strong core, you NEED anti-movements. - If you want a six-pack, work on your diet. - The core is your main stabilizer, so...
mitch150
Jul 3, 20211 min read
CAN YOU HIT THESE STRENGTH STANDARDS?
Chin up- W- 1 rep, M-3-5 reps Inverted Row- W- 1-5 reps, M- 5-10 reps Squat- W- BW, M-1.5 BW Deadlift- W- 1.125 BW, M-1.75 BW Push-up- W-...
mitch150
Jul 3, 20211 min read
FREE UPPER BODY WORKOUT
PERFORM A- BB Bench- “big” lift or “metric” lift of the day. Whatever we really want to improve on and are tracking would go here. A-...
mitch150
Jul 3, 20211 min read
SAMPLE UPPER BODY WARM UP
Here’s a look at a sample warm up we would recommend from the @hidefseattle P5 System. - We like to take our clients through a couple...
mitch150
Jul 2, 20211 min read
How to Get Strong, While Staying Injury-Free
This is basically the foundation of HIDEF. This is why we came together to form this company. To help the industry return from injury,...
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