Shota Ida - Physical Therapist

Spot the Difference Single-leg jump tests are an essential tool for analyzing jump performance and movement strategy after a knee injury. Often, we see athletes shift into more hip flexion and less knee flexion as a way to offload the quadriceps. This matters because your quads are key for braking, decelerating, changing direction, running downhill, and absorbing impact on the ski hill. Post-injury, it’s important to challenge the quadriceps both concentrically and eccentrically—not just adopt a new strategy to compensate. Using single-leg countermovement jumps on force plates (paired with video) helps identify these compensations, highlight strength or control deficits, and guide targeted corrective exercises. Stay tuned for a breakdown of how I’m training eccentric strength and braking power in the gym this winter season.

🎿 White Room Ready ⛷️ 
Get your legs and lungs primed for ski season! 
Our 12-week ski strength program is built to get you ready for deep turns, long days, and big smiles in the white room. What’s included: * 3 structured gym sessions per week * 3 progressive phases targeting strength, power, and endurance * Linked exercise videos for every movement * Downloadable PDF program Your investment: 50$ CAD to better yourself for the season! Hit the link in either of our bios to grab your copy and start training today. 
Shoot us a direct message if you have any questions. 
 See you in the gym and on the slopes! 🏔️

Ski Season Isn’t Far Away! I often get asked about the best exercises to prepare for ski season. While I believe that training at the right intensity is more important than choosing the “perfect” exercise, there are a few movements I recommend every skier include in their training. Our main goal here is to build strength, which means lifting heavier weights with lower reps. Aim to finish each set with about 1–2 reps in reserve. These aren’t the only exercises that will get your legs ready for the slopes, but they’re some of my favorites. Train them with intent, and you’ll be well on your way to a strong start this winter. Happy training, and let me know if you have any questions!

Ski season legs don’t come from easy sets. ⛷️ If you want to build the strength to charge through long days on snow, you’ve got to challenge yourself in the gym. That’s where Reps in Reserve (RIR) comes in. For ski-season strength work, aim to finish most sets with 1–2 reps left in the tank. If you’re walking away from a set feeling like you could’ve cranked out 5 more, the weight is too light. RIR keeps you honest, pushing hard enough to get stronger, without grinding to failure every time.

A vibrant recap full for running, rice grains, and cheeky smiles from our “Rice N Run” event earlier this month. Thank you for coming out in full force for this educational, active, and social evening — we are extremely grateful to be amongst such incredible people in our community and look forward to hosting more events like these. We reckon there were just as many new faces as familiar ones for this one. 🍙🏃🏽‍♂️ Shota Ida — @physioshota Mountain Archives ™ — @mountain.archives This event was made possible thanks to our dear friends over at Arc’teryx BC, Twilight Bite, and Brett Mallon Illustration. Thank you all for your generous contributions towarda making this event a reality. Arc’teryx BC — @arcteryxbc Twilight Bite — @twilight.bite Brett Mallon — @brettmallonillustration #running #onigiri #revelstoke

Want a simple way to improve your running economy? 
A recent randomized controlled trial found that just 5 minutes of daily POGO jumps improved running efficiency in amateur runners. 6-week progressive protocol (daily jump training): * Week 1 → 5 x 10s bouts, 50s rest * Week 2 → 6 x 10s bouts, 40s rest * Week 3 → 8 x 10s bouts, 30s rest * Week 4 → 10 x 10s bouts, 20s rest * Week 5–6 → 15 x 10s bouts, 10s rest ✨ Key points: * Double-legged hops * Knees extended * Jump as high as possible while minimizing ground contact 📈 Results: Improved running economy at 12–14 km/h speeds, without reducing aerobic fitness. Disclaimer: This study was based on a small sample (~34 runners). If you feel any aches or pains with this drill, consult a physiotherapist before continuing. Engeroff, T., Kalo, K., Merrifield, R., Groneberg, D., & Wilke, J. (2023). Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial. Scientific reports, 13(1), 4167. /10.1038/s41598-023-30798-3

What brings people together more than run clubs? Onigiri. Come hang out in Revelstoke with fellow rice lovers for a social run after work on Friday, August 8 at Mountain Archives™. We’re kicking things off with a 30 minute educational chat led by co-host Shota Ida, followed by a fun group scavenger hunt run (5km - 10km), then meet back at the shop for some fresh onigiri, your favourite sparkling water, tunes, and prizes courtesy of Arc’teryx. Our goal is to provide a space to mix and mingle, learn something new, and enjoy a lighthearted group run. It really can really be this simple. Friday, August 8, 2025 5:30pm – Dark Meet at Mountain Archives ™ at 113 First St W Tickets are $15 and include two pieces of onigiri and refreshments. Available at mountainarchives.ca/venue until sold out. Hosted by: Shota Ida — @physioshota Mountain Archives ™ — @mountain.archives With generous support from our friends at: Arc’teryx BC — @arcteryxbc Twilight Bite — @twilight.bite Brett Mallon — @brettmallonillustration 🍙🏃🏽‍♂️

Yup… even physios get injured. 
I’ve been dealing with IT Band Syndrome lately, so here are 4 practical tips that help manage it—especially for runners: 1️⃣ Strength train – Heavy, slow resistance helps support the hips & knees.
 2️⃣ Cross-train – Bike to maintain cardio while giving the knee a break.
 3️⃣ Terrain matters – Uphill or flat = good. Downhills = not so much.
 4️⃣Cadence – Keep cadence high (170–190) to reduce knee load. You can keep running—as long as it’s pain free.
 These are general suggestions, so chat with a physio if it’s lingering. Let me know down below if you have any questions ⬇️

6‑Week Intrinsic Performance Program | Open to all abilities Build mountain-ready power, movement intelligence, and whole-being health. 📅 Thursdays @ 5 pm | May 15 – June 26 (1 group session/week) 
Personalized workouts delivered via the TrainingPeaks app 
💰 $265 for the full 6 weeks ($800 value for $265 thanks to support from Arc’teryx!) What You’ll Gain:
💪 Strength & explosiveness for mountain terrain
🧠 Biomechanics coaching, cadence tuning & downhill running expertise
🌿 Whole-being health through the 8 Points Led by:
🏔️ Janelle Smiley — Arc’teryx pro, world-class mountain athlete, relationship therapist, & mother of two
🦴 Shota Ida — Performance physical therapist and ultra-runner blending rehab + performance 👇 Visit the link in bio to register

Let’s talk cadence—the rhythm of your stride. In this video, we’ll explore a range of step rates, with the goal of helping you find your optimal 170–180 steps per minute. Why do we start with cadence? Because it’s one of the simplest ways to reduce impact forces at your joints and boost your running efficiency without shifting stress to other parts of your body. Tuning into your cadence can lead to big improvements in technique, economy, and injury prevention. Let’s dial it in together. Let me know if you have any questions below :) Happy running!

Trail Running Season Kickoff! Join us for a free trail running event! 🏔️ Shota & Michele (physios + trail runners) will chat about injury prevention, season prep, & summarize recent running research—followed by a group run & coffee hang! 📍 Keystone Health 
⏰ 9:00 AM – Discussion + Coffee
🏃 10:30 AM – Group Run (3 pace options)
☕ Finish at Dose Coffee! 🔥 Bonus: Free performance testing (limited spots, first come first served, link in form for RSVP) 📲 RSVP now! Link in bio. Got questions? Call 250-837-0810. See you there! 🙌

Don’t Skip Strength! Now is the time to build strength for the season ahead. Strength training helps endurance athletes handle load better and has been shown to improve running economy (Llanos-Lagos et al., 2024). Our last few workouts have focused on gym-based exercises, so here are a few simple at-home strength movements. Keep it simple, load appropriately, and you’ll feel the difference! ⚡ Split Squats – 4x 8-10 reps Single-leg strength is key for running since every stride is a single-leg movement. This exercise improves balance, foot strength, and overall stability. ⚡ Calf Raises – 4x 8-10 reps Your calves absorb and produce up to 8x your body weight while running. Strong calves support running performance and tendon resilience as you ramp up training. ⚡ Lateral Step Downs – 4x 10 reps Great for hip strength and control. Keep your knee and foot aligned—no collapsing inward! Hinge at the hips and feel it in your glutes, thighs, and calves. Train smart, stay consistent, and get stronger for the miles ahead! 1. Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine, 54(4), 895–932. /10.1007/s40279-023-01978-y