Pain Programs
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Custom Program
Looking for a program specific to you? Set up a call for your custom program!
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Neck Pain & Tightness
Are you dealing with arthritis, cervical degenerative disc disease, upper trap tightness, a history of whiplash, or poor posture? Check this program out!
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Shoulder Pain with Overhead Activities
Are you dealing with things such as thing such a rotator cuff tendinosis/tendinopathy/tear, shoulder impingement or even shoulder arthritis. Check this program out!
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Low Back Pain with Extension Program
Are you dealing with facet syndrome, spinal stenosis and spondylolisthesis or degenerative disc disease. Check this program out!
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SI Joint Pain
Dealing with SI joint pain during pregnancy or otherwise? Check this program out!
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Anterior Hip Pain Program
Are you dealing with FAI (impingement), labral tears, hip flexor pain, hip flexor tendinopathy, hip flexor tightness or even hip arthritis? Check this program out!
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Lateral Hip Pain Program
Are you dealing with things such as trochanteric hip bursitis, glute medius tendinopathy or even hip arthritis? Check this program out!
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Plantar Fasciitis Program
Are you dealing with plantar fasciitis or even just heel or arch pain? Check this program out!
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Return to Run Program
Are you wanting to be consistent with running for the first time, someone who is wanting to return to running after an injury or someone who has not consistently ran in 6+ months? Check out this program!
Custom Program
In order to best create the program for you, you will have a 30 minute video call to discuss goals and any questions you may have. These programs are one month long. Once the program has been made, it will be located on the custom app. You can communicate with your coach through the app and adjustments can be made as needed. This program typically contains a strength based component, however, cardio and conditioning can be included as well. This is catered to the active adult who has minimal to no pain.
To begin, please click below to schedule your “1-Month Custom Program”.
Return to Run Program
$129
This program is great for anyone who is wanting to be consistent with running for the first time, someone who is wanting to return to running after an injury or someone who has not consistently ran in 6+ months. This program will start with 2 running days per week during the first month and 3 runnings days per week during the second and third months. The goal is by the end of the 12 week program, you will be running 2-3 miles!
It will also contain 2 strength days that are specific to running and last about 20-30 minutes. If you are already following a strength program, you can take a few of these and add them in if you would like. If not, this is perfect to use for that and add in some running specific strength.
Running portion requires NO equipment.
Strength portion would benefit from:
Dumbbells
Resistance bands
Step
Bench/Couch/Ottoman
SI Joint Pain Program
$129
This program is great for anyone dealing with SI joint pain. This is perfect if you have been going in and getting adjusted or told to do stretches, but no one has ever told you how to actually strengthen the muscles around this area to help! This program works on decreasing pain through increasing strength of the muscles all around the SI joints as well as working on thoracic and hip mobility. This can easily by done at home or at a gym!
If you are pregnant, this program can also work for you! We may have to make a few changes as needed, but that can be done via communication in the app as you go! I have a video discussing this within the program.
This program includes 3 mobility/strength days about 30 minutes long per week for 12 weeks. It is broken up into 3 phases.
Equipment needed:
Dumbbells or kettlebells
Looped resistance bands
Bench or chair
Step of some kind
Back Pain with Extension Program
$129
This program is great for anyone dealing with low back pain that frequently comes on with things such as standing, walking or running. It is going to work on decreasing pain through increasing strength of the glutes, core and low back muscles as well as working on thoracic and hip mobility. Common diagnoses that people may be given are thing such as spinal stenosis and spondylolisthesis or degenerative disc disease. It is NOT recommended if you are 12 weeks post op or less.
This program includes 3 mobility/strength days about 45 minutes long per week and 2 additional shorter 15 minute mobility sessions per week for 12 weeks. The 3 mobility/strength days are most important to remain consistent with.
Equipment needed:
Dumbbells or kettlebells
Looped resistance bands
Bench or chair
Step of some kind
Lateral Hip Pain Program
$129
This program is great for anyone dealing with hip pain that is on the side of the hip. It is going to work on decreasing pain through increasing strength of the glutes, core and low back muscles as well as working on thoracic and hip mobility. Common diagnoses that people may be given are thing such as trochanteric bursitis, glute medius tendinopathy or even hip arthritis. It is NOT recommended if you are 12 weeks post op or less.
This program includes 3 mobility/strength days about 45 minutes long per week for 12 weeks.
Equipment needed:
Dumbbells or kettlebells
Looped resistance bands
Bench or chair
Step of some kind
Anterior Hip Pain Program- ON SALE
$129 $96.75
This program is great for anyone dealing with hip pain that is on the front of the hip or feels deeper into the groin. It is going to work on decreasing pain through increasing strength of the glutes, core and low back muscles as well as working on thoracic and hip mobility. Common diagnoses that people may be given are thing such as FAI (impingement), labral tears, hip flexor pain, hip flexor tendinopathy, hip flexor tightness or even hip arthritis. It is NOT recommended if you are 12 weeks post op or less.
This program includes 3 strength days about 45 minutes long per week for the first month. The second month will also include 2 additional shorter 15 minute mobility and hip flexor sessions per week to address any deficits here, but not to irritate the hip too soon with pressing into mobility or hip flexor since those may be reasons for pain. The third month will combine the two for 3 days per week with 45-60 minute workouts. The program in total is 12 weeks.
Equipment needed:
Dumbbells or kettlebells
Looped resistance bands
Bench or chair
Step of some kind
Neck Pain & Tightness Program
$129
This program is great for anyone dealing with general neck pain when sitting long periods of time, reading, or waking up from sleeping. It is also great for anyone with neck tightness that does not seem to go away with stretching. It is going to work on decreasing pain through increasing strength of the neck, shoulders and upper back muscles as well as working on thoracic and neck mobility.
Common diagnoses that people may be given are thing such as arthritis, cervical degenerative disc disease, upper trap tightness, upper crossed syndrome, or a history of whiplash. If you have been told you have poor posture, this is for you!
It is NOT recommended if you are 12 weeks post op or less or if you are dealing with numbness/tingling down the arms.
This program includes 3 mobility/strength days about 30 minutes long per week for 12 weeks.
Equipment needed:
Dumbbells or kettlebells
Looped resistance bands
Bench/chair/couch
Step of some kind
Shoulder Pain With Overhead Activities
$129
This program is great for anyone dealing with shoulder pain when lifting their arm overhead. It is going to work on decreasing pain through increasing strength of the rotator cuff, deltoid and upper back muscles as well as working on thoracic and shoulder mobility.
Common diagnoses that people may be given are thing such as rotator cuff tendinosis/tendinopathy/tear, shoulder impingement or even shoulder arthritis. It is NOT recommended if you are 12 weeks post op or less. It's also not meant for people who have been diagnosed with complete rotator cuff tear and will require you to be able to lay on your stomach and side for some exercises.
You are welcome to incorporate your normal lower body routine if the exercises you perform do not aggravate your shoulder.
This program includes 3 mobility/strength days about 30 minutes long per week for 12 weeks.
Equipment needed:
Dumbbells or kettlebells
Looped resistance bands
Bench/chair/couch
Plantar Fasciitis Program
$129
This program is great for anyone dealing with arch or heel pain. It is going to work on decreasing pain through increasing range of motion in the toes and ankle as well as increasing strength of the foot and lower body muscles.
This program includes 3 mobility/strength days about 30 minutes long per week for 12 weeks.
Equipment needed:
Dumbbells or kettlebells
Looped resistance bands
Bench or chair
Step of some kind
Frequently Asked Questions
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All of the programs are created through a customizable app. Once purchased, we will set up an account for you and you will receive an email from "True Coach" to verify your account. From there, you will need to download the app and you should see the program applied to your account. You can then communicate with us on the app and ask questions as needed.
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You will have access for one year from purchase date.
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