Uplift LMT Wellness PLLC

Uplift LMT Wellness PLLC We help people get out of chronic pain using Massage Therapy, movement coaching, Neurokinetic Therapy, and strength training. Stop chasing your pain.

Stop guessing and start progressing here at Uplift.

“I feel like no one is listening to me and is dismissing how I feel and telling me that “nothing is wrong and it’s all i...
09/03/2026

“I feel like no one is listening to me and is dismissing how I feel and telling me that “nothing is wrong and it’s all in my head”.

This is something a new client of mine told me at her Eval. She is in her 50’s, is perimenopausal, has had a traumatic family event, and has also had severe lower back and neck pain spark up in the last year. Her imaging had some findings, mainly facet joint arthropathy and some stenosing, but her doctors basically said “you should be fine, its just in your head, take these meds and maybe try PT”,

She’s been afraid to show any pain as she doesn’t want employers to think she isn’t capable, has already been taking less jobs, and hasn’t been able to enjoy any social events because of her pain. She has been feeling extremely defeated and felt like she had to throw in the towel.

With these kinds of cases I always try to temper all expectations, including my own. Sometimes structural changes play a major role in outcomes, so I let assessment take us to where we went and then made a recommendation based on assessment and how she responded to our interventions.

We found during the session that she was stuck in a right lumbar compression that was being held by an overactive right erector muscle group and diaphragm, both inhibiting her left IAO. The diaphragm can be extremely potent, especially in emotionally traumatic situations, which proved to be the case here, as she had some emotional release as well.

After doing some release work for the over active structures and activating the under active ones, she had such a notable drop in pain that she started to cry.

Not every case notices such drastic changes so quickly, but sometimes the problem is relatively close to the surface, you just have to understand what to look for and how to assess. For the last year she was being dismissed about a very real pain that probably could’ve been handled relatively quickly if someone would’ve looked at it properly at the start.

There is still more work to be done, but we’re on a great start moving forward, and I am very confident that she will not only feel better, but be able to strength train to become more resilient in the long run.

09/02/2026

Osteoarthritis (OA) is something that everyone is virtually guaranteed to experience at some point in their lives. Arthritic changes are akin to skin wrinkling. As we age we are more susceptible to getting due to:

Worse joint function/loading due to multiple factors
Change of cells function within the joint
Stiffness of ligaments and tendons
Repetitive injury as you age
Anatomy

Here’s the kicker. Chances are that after a certain age, injury history, or pattern of use, you will have OA changes in asymptomatic joints. Arthritic changes don’t automatically mean that your pain is caused by it. Also, just because you have those changes it doesn’t mean that you are guaranteed pain in the future.

Clients ask me about their arthritis all the time and this is generally my response:

“There are probably arthritic changes in a variety of your joints, you just don’t know because it doesn’t hurt. Arthritis doesn’t mean pain. Most of the time it means “i have a body that i’ve been using for decades”. Where arthritic changes become really important to recognize is when the bony structure alters joint function, limits movements, and the structure itself becomes detrimental to a system. The question we have to ask is “why did so much change happen at this one joint/spot?” Usually it is due to poor loading and movement mechanics that caused a lot of friction, of which your bones responded by producing more bone.”

So the solution to alleviating pain is often 1 of 2 things: 1) Improve how you distribute load through the system so you don't overload 1 spot, or 2) surgically alter the joint to replace the joint or shave bone down.

Option 1 is almost never bad to pursue. I’d rather someone go into surgery with better movement and more strength assuming they can tolerate it (and chances are they’ll feel a little better). It is certainly possible to avoid surgery altogether, OR delay it by another 10-20 years.

Option 2 is also sometimes 100% necessary. Each case is different, but the moral of the story is: if you're over 40, chances are you'll see joint changes and it matters less than you think.

09/01/2026

YOUR FOOT AND KNEE PAIN MAY NOT BE FROM YOUR FOOT OR KNEE

This is a college basketball player who I’ve been working with for awhile now. He was playing in a local league during the summer that was on black top for every game, so he was starting to get aches and pains popping up, specifically Left heel pain and Right medial knee pain. Even as volume has dropped over the last few weeks he’s still feeling some of the issues, so we dove into what was going on.

Special tests all came out negative, so I wasn’t stressed about any major tissue damage. And these things have popped up in the past for us, so I had a feeling I knew what was going on, but we always assess and don’t guess!

Here’s what we found:

NKT Testing showed that on his L side he has almost no pelvic control. His pelvis as pretty stuck anteriorly which for him puts a lot more forefoot pressure when hes running up the court and changing direction, essentially making it hard for him to fully use his whole limb. We found his L IAO and DLS inhibited, making it hard for him to control his center and propel himself forward.

On his right side we noticed that he didn’t have any internal rotation/adduction capacity at his hips in a single leg stance, half kneeling stance, or in lateral hip transitioning. His medial knee pain also followed the infrapatellar plexus pattern, which immediately led me to look at adductor magnus. Adductor magnus was inhibited by his gluteus minimus.

We created protocols for everything above and then went and loaded the patterns through some tempo hinges. Over time we’ll load it more, but this was about control, time under tension, and cueing.

He’s been less symptomatic and feels like he has more control when playing.

This is what a great assessment and intervention process can give you. This is what allows me to have a better understanding of what movement related patterns are contributing towards your pain so we can actually create an accurate plan moving forward.

Most people do basic table tests and make assumptions off of that. There is not much guessing in this process, so if you’re tired of guessing and not progressing, book a call with us. We’d love

08/31/2026

WATCH ME FIX MY HEEL PAIN

For the last 2 years I’ve been dealing with some variation of heel pain. The last few months it has been feeling way better and I’ve been able to start running and walking more with minimal discomfort, mostly after waking up or late at night after being on my feet all day.

A few weeks back I got some bruising, swelling and redness, and sharp pain (in a slightly different spot), which prompted me to re-investigate what may be going on, as I had been lazy and not doing homework for the area.

As far as I can tell the overarching issue is this: I have an impossibly hard time stabilizing my R hip through movement and tend to over engage and overuse my fore foot for most things as a way to compensate. I have been drilling A LOT of DLS (deep longitudinal subsystem) interventions and that is helping.

But because for years I’ve neglected doing any form of foot/calf strengthening, and because my whole right lower limb feels so incredibly weak and unstiff, I am also doing some tendon stiffening and plyo work to attack it from both ends. I’m also going to try and start introducing some more plyo work in my training at some point, and I genuinely think my right side wouldn’t be able to tolerate it.

So naturally we’re addressing it with these:

1) IDK what they’re called but I got them from
2) Heavy (for me) calf ISO - keeping heel steady
3) Eccentric Calf raise on decline
4) A- Skips
5) Horizontal pogos

My foot hasn’t felt better or stronger in years. I’m excited to progress these and see how far I can take them.

I went through the same process that I go through with all of my clients coming to me with pain. So far I’ve been thrilled with the results (just like my clients )

Are you tired of chasing your pain around and slapping bandaids on it? Book a call with us. Let’s see how we can help you.

08/28/2026

CLIENT WINS FROM THE LAST FEW MONTHS

Full thickness RTC tear and came in afraid to throw a ball and train at all ➡️ Now he's doing plyos for his shoulder, hanging, and training back to normal

Back pain that makes her take ibuprofen like candy, prevents her from enjoying work, and generally makes her miserably ➡️ Now she has minimal discomfort and has tools to feel good through the busy work season

OA changes in both shoulders made it impossible to even change the volume in the car ➡️ Now she's training over head positions and reaching back into her cupboards with no issues

He used to have debilitating pain that would make him bedridden. He was feeling helpless and was considering going under the knife ➡️ Now he's training and running his business with the tools to feel strong and healthy

This is what having a solid assessment process and plan can do for you. Book a call if you want to be on the next spotlight list 💪🏻

08/27/2026

Your rotator cuff rarely needs to be focused on for a long period of time for shoulder pain.

It definitely has its place and time, but there are 18+ other muscles that control and move the shoulder, a lot of them more impactful for most shoulder pain than just doing RTC work alone.

And a lot of rotator cuff work is purely action oriented (rotation exercises with light bands), and not focused on how it dynamically stabilizes the shoulder as it's moved around. So it's either too low load or not dynamically challenging enough for them.

For the guy in the video, we were able to fully clear his scapular and clavicular movement, which led us down to the shoulder joint. We did find that there was a dysfunctional pattern between 2 rotator cuff muscles, so we addressed that using NKT, BUT we then loaded the shoulder (in a way that is specific to his goals and experience level) through the exercise we see in the video.

He doesn't need banded rotations. He needs to dynamically stabilizes his shoulder and load it, so that's what we did.

The shoulder is WAY more than the 4 rotator cuff muscles. Start addressing more comprehensively.

INDICATORS OF SUCCESS WHEN RECOVERING FROM PAINThese are the trends I've noticed over the last 8 years of being in pract...
08/26/2026

INDICATORS OF SUCCESS WHEN RECOVERING FROM PAIN

These are the trends I've noticed over the last 8 years of being in practice helping people recover from chronic pain.

Pain has a VERY large subjective experience to it. You can be on the most clinically sound best plan, but if you're not bought in, doing work on your own, optimistic about your outcomes, or are hyperfixating on negative aspects of your pain rather than nothing positive gains, etc., you can really detail your subjective progress.

I've worked with people all over the spectrum, from a 24 year old college basketball athlete to a 75 year old woman looking to be able to use her shoulders again. Despite all of the variance, these things are the common trends amongst the different populations.

You can be the most "straight forward" case, but if you're not doing the work or are absolutely neurotic about your pain, you may hidner yourself.

You can also have the world working against you, but if you're optimistic, are consistent, celebrate your wins, have a solid plan supporting your whole life (in conjunction with other professionals), and just put in effort, your more likely to have positive outcomes.

These "soft" aspects of pain rehab actually matter a lot. Don't sleep on it.

Just getting stronger doesn't always solve chronic pain issues.If it did, then every really strong person would never ex...
08/25/2026

Just getting stronger doesn't always solve chronic pain issues.

If it did, then every really strong person would never experience pain. The muscles ability to produce force doesn't always relate to pain. Can it? Sure. Would I rather you be a strong individual for other reasons? Absolutely!!

But the notion of "I'm in pain because 'x' is weak" is usually wrong in a chronic pain setting.

I'm a strong guy. I can bench 400+ any day of the week, have squatted 584x2 and deadlift 600+ for reps (when deadlifts behave 🙄) and I have had my fair share of injury and pain. Acute tissue injury or post op? Sure, things need to be stronger. But 3 year old heel pain on someone who runs 2x a week and strength trains? Maybe strengthening isn't the whole story.

There are SO many factors to consider, but from a movement standpoint, maybe something is doing TOO much and something else isn't doing enough. Maybe my technique is off and I loaded something too much. Maybe I'm overusing joint structures to stabilize myself and have motor patterns that could be drilled and refined more.

Assessment helps figure all of that out, but my point is that I'm still strong and getting stronger won't necessarily help my pain. Other things may need to be focused on in conjunction with strength work.

So if you're stuck on strengthening your rotator cuff, your back, your abs, your hips, and nothing is changing pain wise, you're probably missing the mark.

DM us if this sounds like you. We'd love to help.

08/24/2026

Stop endlessly stretching your lower back when it's in pain...

Its a half measure at best, and at worst you're over stretching something that is already hanging on to any amount of control that it can have.

You'd be better of training breathing/bracing mechanics and learning how to manage load through the region, which is what the function of the intrinsic core unit is.

Can stretching be helpful? Sure. But it should be specifically applied rather than stretching any and every thing that has tension.

When I work with back pain, I only recommend stretches to people in cases where something is extremely shortened and over facilitated, and I usually have it be dynamic, especially for this region. I also re educate them on how to get movement through the ribs and spine, as well as how to handle external loads (ie lift weights)

Stretching is a tool, not a all in one solution.

So if you've been stretching until the cows come home and don't notice much change, you could be missing the mark.

08/21/2026

So, are you okay with it?

If you're not, let us know. We work with people like you every day create long term solutions to chronic pain.

Book a call (link in bio) and let's make some change

Address

1300 Ulster Avenue
Kingston, NY
12401

Opening Hours

Tuesday 9am - 5pm
Wednesday 10:30am - 7pm
Thursday 10am - 5pm
Sunday 9am - 5pm

Telephone

+18453032976

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