Lakás PT & Performance

Lakás PT & Performance 🏃🏽‍♀️Runners, ACL, weight lifting athletes
💪🏽 Performance PT for strength & injury prevention
📍 E. Sacramento, CA
👇🏽 Book a discovery call

Not sure you’re ready to run safely? Three tests you can try at home today.Lateral step down, 15 reps each side. This sh...
09/15/2026

Not sure you’re ready to run safely? Three tests you can try at home today.

Lateral step down, 15 reps each side. This shows whether you’re accepting weight safely through your knees, hips and ankles.

Calf raise, 20 quality reps — your calves push you along and accept six to eight times your body weight every step.

Single-leg hop, 30 seconds front and back, side to side, and in place.

Running is a single-leg sport, and your bones and joints have to tolerate that load for every mile ahead.

Do all 3 on each side and see where you stack up. If you can’t, or you notice a compensation on one side, book a discovery call with our team and we’ll find out why.

Link in bio.

09/10/2026

Nine hours at a desk, a standing desk, and stretching every morning. Back still tightens by 2pm.

Dr. Kim’s answer: your best posture is your next posture. Sitting isn’t the problem on its own. Staying in one position is.

The front of your body tightens while the back does nothing. No amount of gear fixes that.

Set a reminder. Every 30 minutes, move.

09/06/2026

Dr. Ankita rates 12 desk fixes for back pain.

Almost everything she called underrated is free. Almost everything overrated is something you buy.

Which one did you already spend money on?

09/03/2026

Postpartum back pain usually isn’t a back problem.

After birth, certain core muscles weaken and stop supporting you the way they used to. Think of your core like a can. It has to hold pressure all the way around to handle gravity.

Four exercises rebuild that. This video walks through them, starting with breathing, because awareness comes before strength.

Save this for when you’re cleared to start.

08/26/2026

The question isn’t whether runners should lift. It’s how heavy.

Most runners stop short of the weight that would actually change anything. Three reasons come up every time:

1. It will make me bulky
2. It will slow my running down
3. I will be too sore for tomorrow’s run

So the bar stays light and the training stays the same.

Resilient Runner is a small group class built to move past that. We coach you to load the bar, set PRs, and keep progressing toward the strongest version of your running.

DM us to ask about the next class.

08/21/2026

Dr. Joe ranked the exercises runners actually get prescribed. Some of the most popular ones didn’t survive.

⬇️

🔥 S TIER

Single leg RDL
Running is heavy posterior chain work. Hamstrings and balance in one movement.

Farmer carry
Core strength, balance, and control. Teaches you to stay tall while moving load.

Pogos
Plyometrics are a staple in every runner program he writes.

Calf raises
You need strong calves to run. Not optional.

Copenhagen planks
His words: Copenhagens are for everybody.

✅ A TIER

Bulgarian split squat
Strong quad builder with a lot of variations to pick from.

Step ups
Joe’s addition to the list. Heavy load, whole leg, core demand. A to B.

⚠️ C TIER

Burpees
Good for your energy systems. Not very applicable to running.

❌ D TIER

Monster walks
Clamshells
Sideline leg lifts

These hit the lateral hip, and they have a place early on if the hip is painful. They just aren’t going to move the needle for your running.

⬇️

The pattern is worth noticing. The S tier exercises load you heavy or teach you to absorb force. The D tier ones don’t do either.

Save this before your next strength day.

Comment “PAIN” for the free guide: The 5 Pains You Should Never Run Through.Most runners can’t tell soreness from a warn...
08/20/2026

Comment “PAIN” for the free guide: The 5 Pains You Should Never Run Through.

Most runners can’t tell soreness from a warning sign.

That’s not a knowledge problem, it’s a feedback problem — the two feel similar at mile one and only separate later, when one of them has already cost you the block.

Five that are worth stopping for:
1. Pinpoint bone pain. One exact spot you can cover with a fingertip. Worse every stride, never warms up.
2. Pain that grows the longer you run. An ache that should fade by mile one and instead climbs.
3. Pain that changes how you move. You limp, shorten one side, or guard a leg without meaning to.
4. Joint swelling. A puffy knee or ankle, warm and stiff.
5. Numbness, tingling, or shooting pain. That’s nerve, not muscle.

The hard part isn’t the list. It’s knowing which one you actually have — and that’s what an assessment is for. One visit tells you what’s going on and what to load first, instead of guessing for six weeks.

The guide is 11 pages: what each pain means, how to check it yourself, and what to do the moment you feel one.

Comment “PAIN” and I’ll send it to you.

08/14/2026

Shin splints don’t get better by running through them.

They get better when the lower leg gets strong enough to handle what you’re asking of it.

Three exercises Dr. Joe uses with runners:

1. Heavy single leg calf raise. Weight in your hand, 6 to 8 reps. Build real strength, not endurance.

2. Tib raises. The front of the shin has to absorb force every stride. Train it to.

3. Single leg squat variation. Quads, calves, whole leg loaded together to prepare for the miles ahead.

Every case of shin splints is different, and so is every runner’s training. That’s why the exercises are a starting point, not a program.

Comment “SHIN SPLINTS” and we’ll get you on a discovery call to figure out what’s actually driving yours before your race.

From the first phone call to the last session.01 — A free fifteen-minute call. No pressure, no card. You tell us what’s ...
08/07/2026

From the first phone call to the last session.

01 — A free fifteen-minute call. No pressure, no card. You tell us what’s going on and what you’re trying to get back to, and we tell you honestly whether we can help.

02 — A full hour with one doctor of physical therapy. Not an hour split three ways. Not twenty minutes and a printout. You leave the first visit with a plan.

03 — Listen, Load, Live. We find the actual cause, we load the tissue so it can handle what your sport asks of it, and we build back toward the thing you’re missing.

04 — We retest. Objective testing decides when you move forward, not the calendar.

We’re out of network. That’s a choice, and slide 9 explains it.

Free call in bio.

Address

5207 J Street
Sacramento, CA
95819

Opening Hours

Monday 7am - 5pm
Tuesday 7am - 5pm
Wednesday 7am - 5pm
Thursday 7am - 5pm
Friday 7am - 5pm

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