As we age, staying active becomes increasingly important for maintaining health, independence, and quality of life. Yet, many older adults find it challenging to identify the most effective and safe forms of exercise to meet their needs. Traditional advice often emphasizes low–impact activities like walking, but emerging research suggests that structured exercise programs like High–Intensity Interval Training (HIIT) and Moderate–Intensity Continuous Training (MICT) can provide even greater benefits for aging populations. HIIT involves alternating short periods of intense anaerobic exercise with brief recovery periods and is typically performed at ≥80% of one’s maximal heart rate. MICT consists of steady, moderate–intensity aerobic exercise over longer durations, usually at 60–70% of one’s maximal heart rate.

The aging process naturally brings changes such as reduced muscle strength, slower metabolism, and increased risk for chronic conditions like heart disease and diabetes. For many, these changes may feel inevitable, but the right exercise routine can significantly slow these declines. A recent study highlights how HIIT and MICT can combat the effects of aging, improve overall health, and enhance quality of life. By understanding the science behind these exercise methods, older adults can make informed decisions about their fitness routines and take proactive steps toward healthier aging.

The Research: HIIT vs. MICT for Older Adults

For the study, researchers reviewed the findings of 25 studies that investigated the effectiveness of either a HIIT or MICT program for older adults. Here’s what they found:

• Improved Cardiovascular Health: Both HIIT and MICT significantly improved cardiovascular fitness, a key factor in preventing heart disease. Participants in both groups saw better oxygen uptake and heart health, which are crucial for maintaining stamina and reducing fatigue.
• Enhanced Muscle Strength and Function: HIIT programs were particularly effective at improving muscle strength and endurance. This is vital for older adults who want to maintain mobility and independence.
• Better Metabolic Health: Both training styles contributed to better glucose control and reduced risk factors for chronic diseases like diabetes. HIIT showed slightly more pronounced effects in improving metabolic function, making it a promising option for those with prediabetes or metabolic syndrome.
• Positive Mental Health Outcomes: Participants of both HIIT and MICT programs reported improved mood and reduced anxiety levels, highlighting the mental health benefits of staying active.

Why Exercise Matters More as You Age

Regular physical activity is a key component of a healthy lifestyle at all ages, but it is particularly critical for older adults for several reasons:

1. Prevents Decline in Mobility: Exercise strengthens muscles and improves balance, reducing the risk of falls and injuries.
2. Boosts Cognitive Function: Physical activity increases blood flow to the brain, which may help stave off memory decline and cognitive impairments.
3. Improves Longevity: Staying active can lower the risk of chronic diseases, such as heart disease and diabetes, ultimately leading to a longer, healthier life.

How Physical Therapy Can Help

While the benefits of HIIT and MICT are clear, starting an exercise routine can be intimidating for those new to fitness or with an existing health condition. That’s where physical therapy comes in. Physical therapists can:

• Create a Tailored Program: Your physical therapist will design an individualized exercise plan that meets your unique needs, abilities, and goals.
• Teach Proper Techniques: With professional guidance, you’ll learn how to perform exercises correctly, which minimizes the risk of injury.
• Provide Motivation and Support: Staying consistent with a new exercise routine can be challenging. Your physical therapist will help you stay on track and celebrate your progress.

The research is clear: both HIIT and MICT offer several significant benefits for older adults, including improved cardiovascular health and better mental wellbeing. Whether you’re looking to maintain independence, prevent chronic disease, or simply feel your best, incorporating regular exercise into your routine is one of the most effective ways to achieve your goals. If you’re unsure where to start, a physical therapist can provide the guidance and support you need to get moving safely and effectively.

Contact Us Today For More Information!

Ready to take the first step toward better health? Our experienced physical therapists are here to help you create a safe, effective exercise plan tailored to your needs. Call our clinic today to learn more or schedule an appointment.

For more information about the benefits of MICT and HIIT for older adults, click here.

Achilles tendinopathy is a common overuse injury that affects the tendon connecting your calf muscles to your heel bone. It often develops in runners and active individuals due to repetitive stress and inadequate recovery. Those with Achilles tendinopathy may experience pain, stiffness, and difficulty performing high–impact activities like running or jumping. The good news? With proper treatment and a gradual return–to–sport plan, a complete recovery can be achieved.

The path back to sports after Achilles tendinopathy requires careful management to prevent further injury. A recent study shed some light on how running patterns and loading symmetry–the balance between the affected and unaffected leg–impact pain when a patient is preparing to return to sports. While these findings provide valuable insights, they also highlight the importance of consulting a physical therapist to tailor your recovery plan and ensure a safe return to your favorite athletic pursuit.

The Study: Running Patterns and Pain During the Return–to–Sport Phase

Researchers investigated the relationship between pain in the Achilles tendon and running symmetry in patients with Achilles tendinopathy during the return–to–sport phase, which is the period of recovery when a patient prepares to get back into their preferred sport or activity. Here are the key findings:

• Loading Asymmetry and Pain: Runners who favored their uninjured leg experienced increased pain in their injured Achilles tendon, especially on consecutive running days.
• Consecutive Run Days: Pain worsened with more consecutive days of running without adequate rest, underscoring the need for recovery days in a return–to–sport program.
• Running Frequency: Interestingly, the total number of running sessions over two weeks did not significantly impact the severity of symptoms in the short term, so long as their overall distance was controlled.

These results emphasize the importance of balancing one’s load during running and highlight how using improper mechanics can prolong pain and recovery time.

Why Physical Therapy Is Essential

Navigating the return to sports after Achilles tendinopathy can be challenging but seeing a physical therapist can make a major difference. Here’s how a physical therapist can support your recovery:

1. Personalized Rehabilitation Plans

Physical therapists develop customized programs that consider your unique needs, pain levels, and activity goals. They use evidence–based approaches to help you progress safely through the return–to–sport phase.

2. Gait Analysis and Correction

Some physical therapists will use tools like wearable sensors or video analysis to identify and address running patterns that are asymmetrical. Correcting these mechanics reduces stress on the injured tendon and minimizes the risk of reinjury.

3. Gradual Load Progression

Progressive loading is key to Achilles tendinopathy recovery. A therapist will guide you through exercises that gradually strengthen the tendon, ensuring it can handle increasing demands over time.

4. Pain Monitoring and Recovery Guidance

Therapists can teach you how to monitor pain levels during activity and recognize when to rest. They’ll also recommend the optimal frequency and duration of runs to support tendon healing.

Tips for a Successful Return to Sports

If you’re currently recovering from Achilles tendinopathy, here are some additional tips to make your transition back to sports smoother:

1. Prioritize Recovery Days: Avoid running on consecutive days to give your tendon time to heal and remodel.
2. Monitor Pain Levels: Use a pain scale to gauge your symptoms. Mild discomfort (2–3 out of 10) during activity is generally acceptable, but pain should subside quickly after.
3. Focus on Strengthening: Incorporate exercises like heel raises, eccentric calf exercises, and resistance training to build tendon strength.
4. Seek Professional Guidance: A physical therapist can provide expert advice and adjust your program based on your progress.

What This Means for You

Returning to your prior level of performance after Achilles tendinopathy is possible with the right approach, and this study reinforces the importance of balanced running mechanics and adequate recovery to minimize pain and improve outcomes. However, every recovery journey is unique, which is why working with a physical therapist is so valuable. They’ll ensure your rehabilitation program is tailored to your needs, helping you achieve a full and safe return to your favorite activities.

Contact Us Today For More Information

If you’re recovering from Achilles tendinopathy or have questions about returning to sports, our experienced physical therapists are here to help. Call our clinic today to learn more or to schedule an appointment.

For more information about the featured study, click here.

For most people, waking up with a stiff, twisted neck is a moderate inconvenience and a difficult way to start the day. But for those with a condition called torticollis, or wryneck, it's often much more than that. Wryneck causes the neck to twist involuntarily, which leads to an unnatural tilt or rotation of the head. As a result, wryneck can make simple activities like looking around or holding your head up feel uncomfortable and even painful. While it might resolve quickly in some cases, for others, wryneck can persist and significantly disrupt one's daily life in the process.

There are two main types of wryneck: congenital and acquired. Congenital wryneck, which is present from birth, often stems from positioning in the womb or complications during delivery. Acquired wryneck, on the other hand, can result from muscle spasms, infections, or even something as simple as sleeping awkwardly and occurs later in life. The good news is that with timely and proper treatment, including physical therapy, most cases of wryneck can be effectively managed or resolved.

What Causes Wryneck?

Wryneck develops when the neck muscles tighten or spasm, pulling the head into a tilted position. Some common causes include:

• Muscle Injury: Damage to the neck muscles, such as during childbirth or from physical trauma, can lead to wryneck.
• Infections or Irritation: Viral or bacterial infections affecting the cervical ligaments can contribute to the condition.
• Poor Posture or Sleeping Habits: Extended periods of awkward positioning can strain the neck, triggering muscle spasms.
• Other Factors: Herniated discs, slipped facets (small joints in the spine), and certain medical conditions like burns or scarring can also lead to wryneck.

Symptoms of Wryneck

Wryneck symptoms can vary but typically include the following:

• Pain or stiffness in the neck
• Head tilted to one side
• Difficulty turning the head
• Muscle spasms in the neck
• Awkward positioning of the chin

These symptoms may resemble other conditions, which is why it's critical to see a healthcare professional like a physical therapist for a diagnosis. Diagnostic tools like physical exams, X–rays, or MRIs may be needed to confirm wryneck.

How Physical Therapy Can Help

Physical therapy is a cornerstone of effective treatment for wryneck. Here's how it can help:

1. Pain Management

Therapists use techniques like heat therapy, ultrasound, and manual stretching to ease muscle spasms and reduce discomfort. These methods provide immediate relief and promote healing.

2. Restoring Mobility

A therapist can guide you through gentle exercises to improve neck flexibility and restore a full range of motion. This is especially important for preventing stiffness and maintaining normal function.

3. Addressing the Root Cause

Physical therapists don't just treat the symptoms–they tackle the underlying issues causing wryneck, such as poor posture, weak muscles, or imbalances. Tailored exercises can correct these issues, which will reduce the risk of recurrence.

4. Preventing Long–Term Complications

Without treatment, wryneck can lead to chronic pain, poor posture, and even spinal alignment issues. Physical therapy ensures you recover fully and minimize future risks.

Tips for Managing Wryneck

If you're currently dealing with wryneck, here are some additional tips to complement your physical therapy plan:

1. Use Heat or Ice Therapy: Apply a heating pad or ice pack to relax muscles and reduce inflammation.
2. Practice Gentle Stretches: Your therapist can recommend safe stretches to ease stiffness.
3. Maintain Good Posture: Keep your neck aligned and avoid slouching, especially during work or sleep.
4. Follow Your Therapist's Guidance: Adhere to your prescribed exercise program and avoid activities that may strain your neck further.

Contact Us Today!

If your symptoms persist, worsen, or are accompanied by new issues, it's best to consult a healthcare provider like a physical therapist. Physical therapy is especially valuable for long–term management and recovery, as it offers personalized care to help you regain normal function and prevent future flare–ups. So if you're experiencing symptoms of wryneck or need guidance on recovery, our experienced physical therapists are here to help. Call our clinic today for more information or to schedule an appointment.

For more information about wryneck, click here.

Pickleball has been growing rapidly in popularity, becoming a favorite pursuit for players of all ages. Its blend of tennis, badminton, and ping–pong makes it accessible and exciting for people seeking a fun and social way to stay active. The sport's ease of play and low entry barriers have also contributed to its rise in popularity, especially among older adults looking for an enjoyable and less strenuous alternative to traditional sports.

However, as participation increases, so does the number of pickleball–related injuries. While much attention is given to lower–body injuries like sprains or strains, injuries to the hands and wrists are also quite common, yet often overlooked. Understanding these risks and learning how to protect yourself can help you enjoy pickleball without pain or injury.

The Rise of Pickleball–Related Fractures

According to an extensive study that analyzed emergency department visits, there has been a dramatic increase in pickleball–related fractures over the past two decades. From 2002 to 2022, the number of fractures from the sport increased by 90–fold, which equates to about 5,400 fractures occurring annually in recent years. This rapid rise reflects not only the sport's growing popularity, but also its unique physical demands.

The study revealed that players over the age of 60 accounted for 87% of all reported fractures, with women comprising 69% of these cases. Most fractures occurred in the upper extremities, including the upper arm bone (humerus) and the two wrist bones (radius and ulna), which made up 66% of all injuries. Falls were identified as the primary cause, accounting for over 92% of all fractures. But physical therapy can play a critical role in preventing these injuries through strength training, balance improvement, and guidance on proper techniques.

Types of Fractures Observed

The study also shed light on the specific types of fractures most commonly associated with pickleball:

1. Radius Fractures

Fractures of the radius–the wrist bone on the thumb side of the forearm–were the most frequently reported, representing 30% of all upper extremity injuries. These typically result from players using their hands to break a fall, making them especially common among older female players.

2. Humerus and Ulna Fractures

Fractures of the humerus (8%) and ulna (3%) were also common. These injuries often occurred due to falls or missteps during play, further emphasizing the risk of hitting the ground hard.

3. Lower Extremity and Trunk Fractures

Although less common, fractures of the pelvis, ribs, and lower extremities were also noted. These injuries were more likely to require hospitalization, with men and older players being at higher risk.

Seasonal and Demographic Trends

Interestingly, fractures were more likely to occur during the winter months, with a significant spike in cases reported from December to February. Thursdays and Fridays were the most common days for emergency visits, suggesting that higher participation rates on these days may contribute to the trend. The demographic breakdown also showed that while women were more prone to fractures overall, men faced higher odds of severe injuries requiring hospital admission. This disparity may be linked to differences in bone density and the types of fractures sustained.

Preventing Pickleball–Related Fractures

Although fractures can be severe, it's possible to reduce the risk for injury through a physical therapy–based prevention program. Our physical therapists can design a personalized prevention program for any pickleball player, including high–risk groups like older adults. These types of programs typically include the following interventions:

Strength and Balance Training

Improving strength and balance can help players stabilize themselves and recover from missteps, reducing the likelihood of falls.

Protective Gear

Wrist guards and other protective equipment may be recommended to mitigate the impact of falls and reduce the severity of injuries.

Proper Warm–Up and Technique

Engaging in warm–up exercises and focusing on proper footwork and paddle technique can prevent many common accidents on the court. Our physical therapists can teach these essential skills to help improve your overall performance safely.

Recovery and Rehabilitation

For players who do sustain a fracture, recovery often involves physical therapy to restore strength, mobility, and function. Treatment plans may include range–of–motion exercises, pain management techniques, and guidance on safely returning to play. A physical therapist can therefore play a crucial role in ensuring a full and efficient recovery, reducing the risk of long–term complications or re–injury.

The rapid growth of pickleball has brought with it a corresponding increase in injuries, particularly fractures. But by understanding the associated risks, taking preventive measures, and incorporating physical therapy into your routine, you can ensure that you're staying safe while enjoying the game.

Contact Us Today For More Information

If you've recently experienced a pickleball–related injury or you want to take the initiative to reduce your risk, call our clinic today to learn more or to schedule an appointment with one of our expert physical therapists. We're here to help you stay active and healthy.

For more information about the featured study on pickleball–related fractures, click here for the full text.

Parkinson's disease is a progressive neurological condition that affects millions of people worldwide. For those living with Parkinson's disease, challenges such as instability, slower movement, and mental decline can gradually worsen over time. While medications offer symptom relief, they cannot stop the disease's progression, which leaves many patients wondering what else can be done.

A recent study published in Neurology has revealed some encouraging news: regular physical activity may significantly slow the progression of Parkinson's disease. The research examined patients with early Parkinson's disease over a long–term period and found that those who maintained high levels of physical activity experienced slower declines in balance, walking ability, and cognitive processing. These findings underscore the power of staying active and show why physical therapy can be a valuable tool in managing Parkinson's disease.

Let's break down what this means for you or your loved one and how physical therapy could help to keep Parkinson's symptoms at bay.

Study Findings: How Physical Activity Impacts Parkinson's Progression

The study followed 237 patients with early–stage Parkinson's disease over several years, tracking their physical activity levels and monitoring changes in motor and cognitive functions. The key findings were as follows:

• Slower Decline in Balance and Gait Stability: Patients who regularly engaged in moderate–to–vigorous exercise experienced slower deterioration of their ability to balance and walk.
• Better Daily Function: Higher physical activity levels were linked to a slower decline in activities of daily living, like getting dressed, cooking, or moving around the house.
• Preserved Cognitive Processing Speed: Work–related physical activities, such as light tasks or volunteer work, were associated with slower declines in mental processing speed.

The results were clear: physical activity isn't just about staying fit—it can directly impact how quickly Parkinson's symptoms worsen. By staying active, patients may preserve their mobility and independence for a longer time.

Why an Active Lifestyle Matters for Parkinson's Disease

Parkinson's disease often leads to instability in one's posture, which increases the risk for falls. Balance, gait, and fine motor skills become more challenging as the disease progresses. The study's findings highlight the role of moderate–to–vigorous exercise—like walking, swimming, or balance exercises—in slowing this decline.

Additionally, regular physical activity helps maintain cognitive function, which is often impacted by Parkinson's disease. Tasks involving light work, household chores, or aerobic movement may stimulate the brain, improving mental processing speed and keeping patients more engaged in their daily lives.

How Physical Therapy Can Help You Stay Active

Physical therapy can play a critical role in helping patients with Parkinson's disease maintain an active lifestyle that matches their unique needs and abilities. Here's how a physical therapist can help:

• Customized Exercise Plans: Physical therapists always design a tailored program for each patient that will include balance training, gait exercises, and aerobic activity to improve mobility and reduce falls.
• Safe Progression of Activity: Working with a professional ensures you are safely engaging in physical activity without overexerting yourself.
• Improved Quality of Life: With guidance and support, you can stay independent longer, maintain your daily routines, and slow the progression of symptoms.

The key takeaway? Movement matters, but consistency is just as important. Regular, structured physical activity guided by a therapist can provide both immediate and long–term benefits for those living with Parkinson's disease. So if you or a loved one has been diagnosed with Parkinson's disease, it's never too early—or too late—to start moving. The research is clear: staying physically active can help preserve balance, strength, and independence, all while slowing the progression of Parkinson's symptoms.

Contact Us Today!

Our team of experienced physical therapists is here to help you or your loved one take better control of Parkinson's symptoms. Call our clinic today to learn more about our services or to schedule an appointment with one of our specialists.

For more information about the featured study on Parkinson's disease, click here to read the full text.

Did you know that over 90% of Americans consume far more sodium than they should? While sodium is essential for our bodies to function properly, too much of it can lead to serious health problems. Excess sodium causes the body to retain water, which increases blood volume and raises blood pressure. Over time, this puts extra strain on your heart and blood vessels, significantly increasing your risk of heart disease, stroke, and heart failure.

Heart disease is the leading cause of death in the US, and high blood pressure is one of its major risk factors. The alarming part? Most of the sodium in our diets doesn’t come from the saltshaker–it’s hidden in processed foods, frozen meals, bread, soups, and restaurant dishes. But the good news is that small, mindful changes to your daily eating habits can make a big difference for your heart health. Here are five simple strategies to help you cut back on sodium, reduce your risk of heart disease, and feel your best:

1. Choose Fresh Foods Over Processed Options

Many packaged, canned, and frozen foods are loaded with sodium, even if they don’t taste salty. Foods like bread, deli meats, soups, and pizza are often sneaky sources of sodium. Try to include a high percentage of fresh fruits, vegetables, fish, and lean meats in your diet, since these foods generally contain low amounts of sodium. Preparing meals at home gives you full control over ingredients and allows you to add flavor without relying on salt.

2. Read Nutrition Labels Carefully

When grocery shopping, always check the Nutrition Facts panel for sodium content. Look for “low sodium,” “reduced sodium,” or “no salt added” products. Even seemingly healthy snacks like nuts or crackers often have hidden salt, but most stores now offer salt-free versions. Try to stay within the recommended sodium limit of 2,300 mg daily, which is about one teaspoon of table salt.

3. Flavor Foods with Herbs and Spices

Salt isn’t the only way to make food taste delicious! Use fresh herbs like parsley, basil, or cilantro, along with spices like garlic powder, cumin, or paprika, to enhance flavor naturally. Tangy options such as lemon juice, lime, or vinegar are also great substitutes. Try gradually reducing your salt intake and experimenting with healthy, flavorful alternatives that will make your meals exciting and heart friendly.

4. Watch Out for Condiments and Side Dishes

Condiments like ketchup, soy sauce, salad dressings, and barbecue sauce are loaded with sodium. Even “low–sodium” versions can add up if you’re not careful. Limit these toppings and opt for healthier options like olive oil, avocado, or fresh salsa. Be mindful of salty side dishes like pickles, olives, or fries, as they can sneak in extra sodium under your nose.

5. Seek Guidance from a Nutrition Expert

If you have trouble following these tips or still struggle to reduce your sodium intake, don’t hesitate to ask for help. A registered dietitian or healthcare provider can provide personalized tips and support to help you make heart–healthy food choices. Small changes over time can make a big impact on your overall health and wellbeing.

Take Control of Your Heart Health Today

Reducing sodium doesn’t mean sacrificing flavor or enjoyment at mealtime. By choosing fresh foods, seasoning creatively, and reading nutrition labels, you can protect your heart and reduce your risk of serious health issues. Start making simple changes today to feel healthier and stronger.

Contact Us Today For More Information

Decreasing your salt intake is extremely important, but it’s just one component of a healthy lifestyle. If you’re looking to increase your physical activity levels, reduce your risk for injury, or boost your performance in a sport or activity, our physical therapists can help you get there. Call our clinic today to learn more about our services or to schedule an appointment with one of our expert physical therapists.

For more information about how sodium affects your heart health, click here.

Low back pain is one of the most common and persistent health issues people face. While many assume it will go away with rest or time, studies show that two–thirds of individuals still experience lingering pain even after a year. This raises an important question: why does low back pain persist for some people but not others?

A recent study published in the European Journal of Pain sheds light on this issue, revealing a surprising link between behavior, anxiety, and pain persistence. The study explored two main activity behaviors: avoidance, which is stopping activities out of fear of pain, and persistence, which is pushing through one's pain to keep up with daily routines. Researchers found that while avoidance wasn't linked to worse outcomes, persistence behaviors were associated with higher pain levels over time.

These findings challenge the idea that “pushing through the pain” is a good strategy for recovery. Instead, the research points to a need for a more balanced, tailored approach to managing low back pain, one that addresses both physical and emotional factors.

The Study: Understanding the Link Between Behavior and Pain

The study followed 165 patients who were experiencing acute low back pain over a 12–month period. Researchers monitored their pain levels, activity behaviors, and markers of psychological distress, like anxiety. Here's what they found:

• Persistence Behavior: Participants who ignored pain and pushed through daily activities experienced a significant increase in pain intensity over time. This effect was even stronger when paired with anxiety or stress.
• Avoidance Behavior: On the other hand, avoidance (limiting activities due to fear of pain) was not found to directly increase pain levels.
• The Role of Stress: The study highlighted the importance of mental health in recovery. People who felt distressed while persisting with activity were more likely to report worsening pain.

These results are important because they show that “powering through” pain can do more harm than good in some cases, especially when emotional stress is also involved.

Why Pushing Through Pain Can Backfire

Pain is your body's way of signaling that something isn't right. Ignoring it and continuing activities like heavy lifting, repetitive bending, or prolonged sitting can overwork your muscles and put more strain on the lower back. Over time, this can lead to:

• Increased muscle tension and stiffness
• Movement control problems, where you struggle to move properly without pain
• Longer recovery times and higher risk of chronic pain

The study's findings reinforce that recovery from low back pain requires balance—not avoidance and not overactivity. Instead, it's about finding the right level of movement and activity for your body.

How Physical Therapy Can Help You Recover

Physical therapy offers a solution that aligns perfectly with these research findings. A physical therapist can help you avoid the pitfalls of both persistence and avoidance by creating a personalized recovery plan, which typically includes the following components:

• Assessing Your Movement and Pain Levels: Physical therapists can identify movement control impairments and teach you safer ways to move that reduce strain on your back.
• Guiding Your Activity Levels: By balancing movement and rest, you can stay active without overloading your lower back. This prevents pain from worsening and helps build strength over time.
• Addressing Stress and Anxiety: If psychological issues like stress and anxiety are found to be key drivers of your low back pain, your physical therapist may recommend certain interventions for alleviating stress or seeking out professional help to address these factors.

This personalized approach ensures that you recover safely and effectively without increasing your risk of long–term pain.

What This Means for You

If you're dealing with low back pain, this study should serve as a powerful reminder to listen to your body. While staying active is important, pushing through significant pain or stress can make things worse. Instead of guessing at the right approach, let a physical therapist help you find the balance you need to recover.

Contact Us Today For More Information

Struggling with low back pain? Don't let it control your life. Call our physical therapy clinic today to learn more about our services or to schedule an appointment with one of our experienced therapists.

For more information about low back pain, click here to read the full text of the study.

Why ACL Health Matters

The anterior cruciate ligament (ACL) is a critical stabilizer in the knee joint that ensures smooth movement during physical activity. Whether you’re an athlete aiming for peak performance or someone staying active to maintain good overall health, the ACL plays a vital role in your mobility and stability. But ACL injuries are also notoriously common, especially in sports requiring quick pivots, jumps, or sudden changes in direction.

For those who undergo ACL reconstruction surgery, the journey doesn't end in the operating room. Recovery is a crucial phase of getting back on the field or court, and always includes a strong focus on preventing re–injury. Research shows that returning to sport too soon after surgery can increase the risk of a second ACL injury, especially in non–professional athletes. Therefore, understanding how prevention strategies and proper rehabilitation can protect your knee is key to staying active and injury–free.

Causes and Risks of ACL Injuries

ACL injuries occur when the ligament is stretched or torn, often during high–impact activities. Below are some of the most common causes and risk factors:

• Sudden Direction Changes: Quick pivots or sidesteps can strain the ACL.
• Landing Incorrectly from a Jump: Poor landing mechanics increase the likelihood of injury.
• Contact Collisions: Direct blows to the knee, which are common in sports like football or basketball.
• Muscle Weakness or Imbalance: Uneven strength in the legs can shift undue stress to the ACL.
• Returning to Activity Too Soon: Inadequate recovery time post–surgery can lead to re–injury.

Young athletes, particularly those under the age of 25, face a heightened risk of re–injury when returning to sports prematurely. This underscores the importance of completing a comprehensive rehabilitation program before returning to play.

Prevention Tips: Protecting Your ACL

Although ACL injuries can be devastating, it's important to realize that in many cases, they are also preventable. Physical therapists see patients with ACL injuries frequently and have a deep understanding of the characteristics that increase injury risk. They can use this knowledge to develop a personalized program for you to reduce your risk of an ACL injury, which will typically include some of the following components:

Strength Training

Building strong quadriceps, hamstrings, and gluteal muscles provides essential support for the knee. Exercises like squats, lunges, and those that use resistance bands are highly effective for these purposes.

Improving Balance and Stability

Incorporating balance exercises, such as single–leg stands or wobble board training, can help enhance your coordination and knee stability.

Perfecting Movement Mechanics

Therapists can teach proper techniques for jumping, landing, and cutting to minimize strain on the ACL.

Recovery and Rehabilitation: The Key to Long–Term Success

For patients with an ACL tear who decide to have reconstructive surgery, physical therapy will also play an essential role in the recovery process by helping the patient gradually return to their previous level of physical function. Rehabilitation will include these steps:

Restoring Range of Motion and Strength

Regaining full range of motion in the knee is one of the earliest goals after surgery. Our therapists will use stretching, mobility drills, and progressive strengthening exercises to rebuild muscle and joint function. Exercises may include the following:

• Isometric Exercises: To gently reintroduce strength without stressing the ligament.
• Functional Training: Prepares the knee for real–life activities, such as running or climbing stairs.

Advanced Techniques for Pain Relief

Modalities such as ice therapy, electrical stimulation, and manual therapy can reduce inflammation and ease discomfort during recovery.

Psychological Support and Confidence Building

Fear of re–injury can hinder progress. Physical therapists work to rebuild your confidence in your knee's strength and stability, ensuring you're mentally ready to return to activity.

Long–Term Maintenance

Even after returning to sport, ongoing care is crucial to protect your knee and prevent future injuries:

• Regular Strengthening Exercises: Maintaining muscle balance around the knee.
• Periodic Check–Ins with a Therapist: Monitoring progress and addressing any concerns.
• Listening to Your Body: Recognizing early signs of overuse or discomfort can prevent setbacks.

Recovering from ACL reconstruction surgery requires dedication and the right support system. By committing to a structured rehabilitation program that is focused on preventing re–injury and long–term knee health, you can confidently return to the activities you love without compromising your safety.

Contact Us Today For More Information
If you're recovering from an ACL injury or are looking for ways to reduce your risk for injuring it in the future, we can help. Contact us today for more information or to schedule an appointment.

Click here for more information about how to prevent re–injury after ACL reconstruction.

The Rise of Pickleball and Its Hidden Risks

Pickleball is one of the fastest–growing sports in the country, offering fun, fitness, and social connections to players of all ages. Combining elements of tennis, ping–pong, and badminton, it appeals to both seasoned athletes and casual participants who are curious about this new trend. With its simple rules and smaller court size than tennis, pickleball has become especially popular among older adults looking for a manageable way to stay active and socialize with friends.

But as with any sport, there is risk for injury associated with pickleball. Its quick bursts of movement, sudden stops, and directional changes can put strain on muscles and joints, particularly in the lower body. Resulting injuries can range from mild sprains to more serious conditions requiring medical attention and possibly some time away from the sport.

Whether you’re new to the sport or have years of experience, it’s crucial to understand the risks involved. Physical therapy can not only help after an injury, but can also help prevent pickleball injuries. By taking proactive steps and seeking expert guidance, you can enjoy the game while staying safe and healthy at any age.

Common Pickleball Injuries

Pickleball may seem like a low–impact sport, but it can in fact place a strain on several parts of the body due to its fast pace and sudden changes in direction. Here are the most common injuries that players encounter:

1. Ankle Sprains and Strains

Ankle injuries, which are often caused by sudden twists or awkward landings, are the most frequently reported injury in pickleball. These injuries can range from mild discomfort to more severe sprains requiring extended recovery time.

2. Achilles Tendon Injuries

Achilles tendon issues, including tears, ruptures, and tendinitis, are common due to the repetitive pushing–off motion during play. Older players, especially those over the age of 60, have a higher risk for these types of injuries.

3. Plantar Fasciitis

The constant movement on hard surfaces can lead to inflammation of the tissue at the bottom of the foot—the plantar fascia—which causes sharp pain and stiffness during movement.

4. Fractures and Contusions

Although less common, falls and collisions can result in broken bones or bruising. These injuries often require immediate care and longer recovery periods.

Physical Therapy Can Help Prevent Injuries

The good news? Many of these injuries can be prevented with the help of a physical therapist. Here’s how we can help support your pickleball game:

• Warm–Up and Stretching Routines: Physical therapists can design targeted warm–up exercises to prepare your muscles and joints for play. Stretching programs can improve flexibility, reducing the likelihood of strains and tears.
• Strengthening Exercises: A strong lower body is essential for quick movements on the court. Our therapists can guide you through exercises that target your ankles, calves, and thighs, which will help you build resilience against common injuries.
• Balance and Coordination Training: Since pickleball demands quick directional changes, improving balance and coordination can reduce your risk of falling or twisting an ankle during play.
• Proper Footwear and Support: Our therapists can recommend the right shoes for you based on your age, foot shape, and skill level. Proper footwear provides the support needed for the sudden stops and lateral movements involved in pickleball.

Rehabilitation of Pickleball Injuries: Getting Back in the Game

If you do happen to experience an injury while playing pickleball, physical therapy can also play a crucial role in your recovery. Here’s what to expect if you visit a physical therapist with an injury:

• Individualized Treatment Plans: Your therapist will assess the severity of your injury and design a tailored treatment program to restore your strength, mobility, and function. This may include:
  • Range–of–Motion Exercises: To improve flexibility and reduce stiffness.
  • Strength Training: To rebuild muscle and prevent re–injury.
  • Gait Training: For severe injuries like Achilles tendon ruptures or fractures, this will help you reestablish proper walking patterns.
• Pain Management Techniques: Therapists often use techniques like ice therapy, ultrasound, or electrical stimulation to reduce pain and inflammation.
• Guidance on Return to Play: One of the main goals of rehabilitation is getting you back on the court safely. Therapists provide benchmarks to ensure you’re ready to return without risking further harm.

Pickleball is a great way to stay active, but it’s essential to prioritize your physical health and take proper precautions to reduce your risk for injury while playing. With the right preventive care and a rehabilitation plan in case of injury, you can enjoy this sport for years to come. Physical therapy can help you at every step along the way to ensure that you continue to play your best, safely.

Contact Us Today
If you’ve recently experienced a sport–related injury or would like some training tips to keep you injury–free, please give us a call. Our team of expert physical therapists will be happy to answer any questions you might have about treatment and get you scheduled for your first appointment. We offer PRIVATE treatment rooms and are in network with most major insurance plans, including Medicare.

For more information about how physical therapy can help with pickleball–related injuries, click here.

The bench press is one of the most popular exercises in gyms around the world, as it's an excellent way to build chest, shoulder, and arm strength. However, poor technique can lead to shoulder pain or injury. For many individuals, shoulder discomfort may seem like a small price to pay for progress, but over time, these small aches can turn into serious problems.

The good news? By understanding how your technique affects your shoulders and making a few adjustments, you can bench press safely and effectively without risking long–term damage. Let's explore some simple ways to modify your bench press form to reduce shoulder strain and improve safety, based on recent research.

Why Does the Bench Press Cause Pain for Some People?

Shoulder pain during or after bench pressing often happens because of how the shoulders move and handle weight during the exercise. Injuries like rotator cuff issues, shoulder instability, or even joint damage can result from:

• Grip Width: Holding the bar too wide can put extra strain on your shoulder joints
• Shoulder Angle: Raising your arms too high (closer to 90 degrees) can compress the shoulder structures
• Scapula Position: Not stabilizing your shoulder blades can increase the load on your shoulder joints

These factors can add up, especially when lifting heavy loads or performing the bench press frequently.

Safer Bench Press Tips

To protect your shoulders and keep lifting safely, consider making these adjustments:

1. Adjust Your Grip Width

Aim for a “medium” or “narrow” grip by placing your hands slightly wider than shoulder–width apart (about 1 to 1.5 times your shoulder width). A narrower grip reduces strain on the acromioclavicular joint (near your collarbone) and decreases the risk of some shoulder injuries.

2. Choose the Right Shoulder Angle

Keep your elbows at about a 45 to 70–degree angle from your torso, instead of flaring them out to 90 degrees. This position reduces pressure on your rotator cuff and helps prevent shoulder instability.

3. Retract Your Shoulder Blades

Before lowering the bar, pull your shoulder blades together and slightly arch your upper back. This creates a stable base for your shoulders and reduces strain during the lift.

4. Start Light and Focus on Technique

Use lighter weights to perfect your form before increasing the load. Pay attention to how your shoulders feel and avoid pain or discomfort.

Why Form Matters

Proper bench press technique doesn't just prevent injuries. It also helps you lift more efficiently and target the right muscles. By focusing on your form, you'll build strength in your chest, shoulders, and triceps while keeping your joints healthy for years to come. Even small adjustments to your grip, shoulder angle, and scapula position can make a big difference in preventing shoulder injuries from the bench press. Whether you're lifting for strength or fitness, you should always prioritize safety and good technique.

Contact Us Today for More Information!
If you're looking to introduce lifting to your routine or want to ensure that you're using proper technique while doing so, we can help. Call us today for more information to schedule an appointment with one of our expert physical therapists.

Click here for more information about the effects of bench press technique on shoulder injuries.