Inside Out Strength and Performance

I met Dr. Lindsey during a free event to go over postpartum health. I went to support my friend who was learning to be a postpartum doula and walked out realizing my pain and incontinence after labor were NOT normal. I immediately set up an appointment with Dr. Lindsey to learn what exactly pelvic floor health was all about. I had not only been struggling with tailbone pain since a high school injury, but re-injured it during labor as well as many other pelvic floor issues. After a few months, I was able to lay flat on my back, which I had not been able to do in over 10 years, as well as jog 3 miles without pain or leaking! I was in such shock that I cried happy tears after having the realization that my “old normal” was back. I highly recommend Lindsey and Dave at Inside Out Strength and Performance!

Like many athletes, I managed pain and imbalance for YEARS before coming to Inside Out Strength and Performance. That's how long it took for me to come to my senses and I'm writing this to say that it doesn't (honestly, shouldn't) take that long for anyone to get out of their box of limitations.I am training for my first 100-mile race and this is because I have a renewed confidence in my body, specifically in its deep foundational strength. It's a confidence that I found quickly after starting to work with Dr. Dave. My gains were fast. This is a combo of my unrelenting discipline and Dave's commitment to addressing the source, not the symptoms.I am putting mileage on a "new" body, I am running with "new" muscles and I am 99.9% less reliant on self-care tools that always left me feeling better but only for now. I use them as a complement, not as a solution.Working with IO Strength and Performance gave me the tools to change my running, my body and my life. I am excited about the first few steps and the tens of thousands that follow each day. Without the guidance of Dr. Dave, I'd still be managing the pain of my symptoms instead of thriving in my new found strength and stability. Forever Grateful.

I came to Inside Out on the recommendation of a family member. I, like many, took up running at the beginning of the pandemic. I was experiencing pain in my post-tibial tendon and wasn't sure how to handle it, and it got to the point where I couldn't jog more than 15 minutes / 1.5 miles without pain. I did the two month resilient running program, and by the end I was back up to 4.5 miles! The program was truly designed around me and my schedule, and Dave and Lindsey were always just a message away if I had any questions. Also, this was all done remotely as I live on the east coast.

By all appearances, I am not a traditional Inside Out client. At age 60, I was considered morbidly obese, and could not walk any distance without back pain, knee pain, and shortness of breath. I wanted to enjoy life with my active family, so I began my fitness journey 11 months ago. After losing 30 pounds, I was ready to take the next step to wellness, and reached out to Lindsey for performance training. Through all remote sessions, Lindsey was able to determine the cause of my back and knee pain, and developed a fitness program that is flexible and allows me to continue to improve my fitness levels. I walk 2 miles and follow my fitness program daily, and am now able to walk a 15 minute mile. I’ve also lost a total of 50 pounds, aided by my increased activity level. I continue to work with Lindsey remotely, and am so thankful for her help in getting my life back.

I and three of my kids have been to see Dave at InsideOutStrength for a range of sports-related injuries to knees, ankles, hips, shoulders, and back issues. In the course of working with him, the issues have been resolved to eliminate pain and return all of us to our athletic pursuits. In our visits he has identified the route causes of our issues, provided programs to resolve the current issues, and then worked with us beyond that to prevent problems in the future.His understanding of the specific demands of sports such as crossfit, weightlifting, football, basketball, and soccer in our situation, as well as the needs of an injured athlete (and the very impatient mindset that comes with us) sets him apart from other professionals I've visited, including the orthopedic doctors, chiropractors, PT's, and trainers.Our first visit to Dave was approximately 18 months ago, and in hindsight we probably should have started sooner. Since he's out-of-network with our insurance, I did try to get assistance from others that were covered, but often times the progress was slow or didn't get us where we wanted to be. Eventually I realized that the investment in a certain number of visits with IOS cost roughly the same as 4-5 times that many visits and co-pays with someone else.Overall, I greatly appreciate the work Dave has done for me and my family so that we can continue to compete in the activities we enjoy. I think his focus on athletes is a real difference maker, and ultimately gets the issues resolved faster for approximately the same cost anyway.I recommend Dave for any athletic pre/re-hab needs, especially for those that are willing to consistently work the customized programs he provides. Thanks Dave and team!

I initially came to Dave several months ago with uncertainty about something that was going on in my right leg. He did some exercises with me, and at one point referred me to an Orthopedic specialist in Encinitas. After two X rays and two MRIs, the source of my leg pain was found to be a femoral stress fracture. After doing the required non-weight bearing period, I went back to Dave for 12 sessions of PT. I enjoyed them so much that I signed up for another 12 sessions afterwards, because I feel like Dave not only helped me recover with my femur, and strengthened many different parts of my leg, hip, abs, etc. but he also was very thorough, sent wonderful videos so that I could really work on my own at home and come back with significant progress for the next session, and I really felt like he genuinely cared about me as a person too. I'm now 5 or so sessions into my next 12 and constantly getting stronger, growing in my endurance and strength capacities, along with also my nutrition now thanks to Lindsey. My second 12 sessions came with a free month of nutrition coaching with Lindsey, and that has been wonderful too! I've started to cook legit meals, think a lot more about what I'm eating, and felt very taken care of with how well Lindsey checks in and communicates, helping me to achieve my nutrition goals that we set.All in all, I highly recommend both Dave and Lindsey, and everything they offer, whether it's recovery from an injury, strength/endurance training, or nutrition coaching. They are amazing at what they do, and genuinely heartwarming people!

If you want quality physical therapy in a great environment, theres no better place. I came here to work on helping my recurring hip pain after being dissatisfied with the care I got from hospital physical therapy. I quickly realized I was in good hands. Dave is a great dude, super focused on helping his patients and genuinely wants them to get better. I had a surgery to address my hip problems and again I started working with Dave again, and after a few months of physical therapy, he helped me fully regain my strength and address and strengthen weaknesses I didn't even know I had.Check this place out if you have any nagging pains or are in need of rehab. Dave is extremely knowledgeable and a super cool dude overall. 5/5 stars

R3 was such a great program! I just had my first baby and the R3 program was a perfect way to recover, restore, and rebuild my movement during the fourth trimester. Dr. Lindsey Paczkowski makes a personalized healing movement and exercise plan for you. It was extremely beneficial having weekly breathing and movement exercises to regain strength and do appropriate exercises after having a baby. I also loved trying the comforting recipes throughout the program. Her postpartum knowledge, encouragement, and availability helped make my transition into motherhood a success! I would definitely recommend this program for first time and any moms out there! Thank you!

There are no words to express how unbelievable Dr. Lindsey and Inside Out Strength and Performance are and how much of an impact they had on my life. As someone who started their exercise journey after 40, I was afraid to start running and pushing my limits, and I did get a minor injury that I thought would derail my dream of running a 50k. A month and a half before my big race, I thought it was over. Then, I found Dr. Lindsey and she gave me a plan to strengthen my muscles and mind and despite not running for over a month before my race, I completed it pain free and with no soreness. I am stronger now then I ever thought possible and can truly commit to my health and well-being to stay strong through my old age! Thank you so much Dr. Lindsey for this gift. I strongly recommend Inside Out Strength and Performance to anyone who is already in great shape and for those just starting. Learning the proper movements and what muscles are needed for certain activities is a game changer!

As a competitive endurance athlete I started to feel sensation in my left glute area that extended into my back and sometimes down my leg. I'd been having this for quite some time, and after one my triathlon races I had just about had enough with the attempts I made to fix the problem. I needed to ask for help. I was fit, strong and capable of racing faster, but this particular area of my body was not allowing me to showcase the full spectrum of fitness I had accumulated in training. So I looked to Dave the week before my next 70.3 race to get his perspective on what was the root of my pain, and how I can begin to address it. Being race week, it was an opportunity for me to decide what was more important - building back strength and mobility or continuing to try and work through the sensation. I had tried time off, foam rolling and other strength work in the gym. But what is great about working with Inside Out is that you get to the root of the problem and you start from the basics. Which for most of us endurance athletes, we just want to train long and longer because that's what we believe to be the key to the success. However, taking a step, or even a few steps back to build up your foundational structure is truly what I needed to continue racing and crushing it well into my late 40's and soon to be 50's. If you are looking for someone to find what works best for YOUR unique situation and to help guide you along the progression of exercises to make your stronger and more durable, than give Dave at Inside Out a try. Have a conversation. See if you are good match. I think you'll find that a whole new world of body awareness will open for you, like it did for me.