All Posts

For years, many believed that effective workouts required hours in the gym, heavy barbells, or complex training plans. The American College of Sports Medicine (ACSM) has just released its 2026 Position Stand, updating resistance training guidelines for the first time since 2009. After analyzing data from over 30,000 participants, the key message is clear: consistency matters more than complexity. Simple home workout with bodyweight squats The Power of Just Starting The bigges

When people focus on improving their health, exercise often takes center stage. Yet, two habits have a far greater impact on recovery, pain levels, and long-term well-being: sleep and nutrition. These foundational elements work together to help your body repair itself daily, supporting muscles, joints, and the nervous system as they adapt to the stresses of training, work, and everyday movement. Understanding how sleep and nutrition influence recovery can transform your appro

You finished physical therapy, got the all-clear from your doctor, and maybe even saw some initial improvement. But here you are, still hurting. That nagging ache flares up when you try to get back to running, or that old back stiffness locks up after a long day. If the injury is "healed," why does the pain stick around? The truth is, understanding pain requires looking beyond the site of the injury. It’s time to talk about your Nervous System and the concept of Load Mismatch

By Dr. Rhiannon Dickison | Founder of RouteHealth & Creator of the AiMS® Process Why Shoulder Pain Isn’t Always a Shoulder Problem Many people with shoulder pain focus on the joint itself — stretching, strengthening, or massaging around the deltoid or rotator cuff. But what if the real problem starts beneath the shoulder? The rib cage forms the foundation for scapular movement and stability. When this foundation is restricted, every shoulder motion becomes compromised. The Ri

After years of working with athletes, executives, and everyday movers, I noticed the same frustrating pattern: musculoskeletal care was fragmented. Most protocols focused on where it hurt , not why it hurt . Too often, practitioners isolated a single muscle, joint, or symptom—missing the larger picture of how the body organizes movement through the brain, joints, and nervous system. The Gaps in Traditional MSK Care Conventional rehab tends to fall into two camps: Mobility-onl

Shoulder pain affects millions of people worldwide, and it's often linked to poor posture and muscle imbalances. With many of us leading sedentary lives—spending eight hours or more at desks or glued to our smartphones—it's essential to tackle these issues early. This post will share three practical tips to relieve shoulder pain and enhance posture, helping you move through your day with greater ease and comfort. Open Up Your Chest Throughout the Day Many people unknowingly s

A refined travel recovery routine starts with intentional movement. Explore my go-to post-flight exercises that restore alignment, improve circulation, and keep your body performing at its best—wherever you land.

Knee pain is one of the most common complaints among executives, athletes, and busy professionals across the Bay Area. Whether it’s from long hours at a desk, intense training sessions, or simply the wear and tear of daily life, pain in the knee can make even simple movements uncomfortable. At RouteHealth, I specialize in concierge chiropractic care and Active Release Technique® (ART) to help address the soft-tissue restrictions that often underlie chronic or recurrent knee