Rebound Physical Therapy

Spring Sports Are Back: How to Return Safely and Stay Injury-Free

Wed, 15 Apr 2026 14:30:15 GMT

As the weather warms up and fields start to fill again, spring sports season is an exciting time for athletes of all ages. Whether you’re returning to running, baseball, lacrosse, tennis, or weekend pickup games, it’s important to remember: your body may not be as ready as your mindset.

Every year, I see a surge in injuries this time of year. Not because people are doing something wrong, but because they’re doing too much, too soon. Every year we hear how athletes did nothing to train or prepare for the upcoming season, go 110% in pre-season to impress the coach, then injuries set in those first few weeks of practice. These pre-season injuries can be decreased significantly with a better approach, which we'll dive into next.

1. Respect the “Ramp-Up” Period

Your body adapts to stress over time. If you’ve been less active during the winter months, jumping straight into high-intensity practices or games can overload muscles, tendons, and joints. IDEALLY, you should be training and ramping up for pre-season. If you decided to coast through the offseason, you'll be in for a rude awakening come pre-season. As general guidance to all sport, we recommend:

Gradually increase activity over 4–6 weeks
Follow the “10% rule” (don’t increase volume or intensity by more than 10% per week)
Alternate hard and easy days to allow recovery. Going hard everyday is a recipe for disaster.

2. Prioritize a Proper Warm-Up

Cold muscles are more prone to strains and tears. Lacing up your shoes, a couple stretches and a quick jog aren't enough.

Try this instead:

5 minutes of light cardio to increase heart rate in blood flow to tissues (jogging, biking)
Dynamic movements to hit bigger ranges of motion (air squat, lunge matrix, mach drills, plyometrics)

Sport-specific drills (cutting, sprinting, throwing)

Think of your warm-up as preparing your nervous system to move, not just your muscles.

3. Build Strength Where It Matters

Spring sports often involve sprinting, cutting, jumping, and rapid changes in direction. Weakness in key areas, like the hips, core, and shoulders can increase injury risk. During the off-season (AND MAINTAINING THROUGH IN-SEASON) focus on:

Building strength through hip and leg musculature (squatting and deadlifting variations)
Building tendon resilience (holding and pushing isometrics)
Addressing assymetries (staggers, split and single leg exercise)

Strength training 2–3 times per week can significantly reduce injury risk and improve performance.

4. Don’t Ignore Mobility

Limited mobility can alter your strategy on the task given, placing extra stress on joints and soft tissues. Each sport as their own "common" areas of injury, but as a general recommendation we prioritize demonstrating appropriate:

Hip extension/flexion
Ankle mobility
Thoracic and hip rotation

Incorporating mobility work into your warm-up, even 5–10 minutes a day, can make a big difference in your longevity and the performance in a training session.

5. Listen to Early Warning Signs

Pain is not normal. It's not something you “push through,” especially early in the season. It's also NOT the same thing as soreness. Many injuries start as mild discomfort that gets ignored and worst case scenario turns into a chronic or recurring issue for athletes. Some red flags to be on the look for would be:

Persistent soreness that doesn’t improve with rest (greater than 4 days)
Sharp or localized pain
Swelling or stiffness
Changes in performance or movement patterns

Addressing these symptoms early can prevent weeks (or months) on the sidelines.

6. Recovery Is Part of Training

Recovery isn’t optional. It’s essential and should be a part of every athletes training. The MOST IMPORTANT part of recovery is:

Getting adequate sleep (7–9 hours)
Staying hydrated
Fueling your body properly
Taking at least 1–2 rest days per week

No magic pill or device is going to trump these recovery tools. These are FREE tools that are apart of your everyday life. Most athletes overlook these things and think turning to supplements or tools will allow them to recover quicker. Your body gets stronger during recovery, not just during training.

7. When to See a PT

If you’re dealing with nagging pain, recurring injuries, or uncertainty about how to safely return to sport, a physical therapist can help guide you. We assess movement patterns, identify weaknesses or imbalances, and create individualized plans to keep you active and performing at your best. At Rebound, we especially prioritize our athletes being ready to compete at the highest level. We take the guesswork out of what you should be doing and create an actionable game plan together.

Spring sports should be fun, energizing, and rewarding. Not cut short by preventable injuries. Taking a proactive approach now can set the tone for a healthy, successful season.

Key takeaways: Build into your season, move well (and often), and don’t ignore what your body is telling you.

Inside a Golf Mobility & Performance Screen

Wed, 15 Apr 2026 13:56:49 GMT

If you’re serious about improving your golf game, you’ve probably watched your swing on
video, had a lesson with a teaching pro, or even upgraded your equipment. But have you ever assessed how your body moves?

Before you can fix a swing flaw, you need to know whether your body can physically do what your swing coach is asking for. That’s where a golf mobility and performance screen comes in.

What Is a Golf Mobility & Performance Screen?

A golf screen is a series of simple, targeted movement tests that evaluate how well your body moves in ways that directly affect your golf swing. It’s a functional assessment designed to find the physical strengths and limitations that either help or hurt your swing.

As a Titleist Performance Institute (TPI) certified clinician, I use this screening process to
identify:

Mobility restrictions that limit rotation or posture
Stability issues that affect sequencing and control
Asymmetries that lead to inconsistency or pain
Movement patterns that may cause swing faults

The TPI Philosophy: There’s No One Perfect Swing

At the Titleist Performance Institute (TPI), the philosophy is simple:

“There’s no one way to swing a golf club, but there is one efficient way for every player to
swing — based on what they can physically do.”

Your swing should match your body, not the other way around. Trying to copy a tour player’s swing without the same mobility or strength often leads to compensation, inconsistency and potentially injury.

What Does the Screen Include

A comprehensive golf mobility and performance screen typically includes:

Testing hip, thoracic spine, and shoulder mobility
Stability and postural control
Core and lower body function
Coordination and sequencing of your movement

Why Every Golfer Should Be Screened

A TPI screen can reveal why certain swing positions feel difficult or inconsistent, reduce your risk of overuse injuries, guide smarter individualized training and improve consistency and power. Every great performance program starts with an assessment . Without a proper understanding of your baseline, how do we decide where you need to start? A golf mobility and performance screen bridges the gap between how your body moves and your swing. Once you understand your movement limitations, every drill, stretch, and strength session becomes more purposeful and your results on the course will follow.

Not All Box Jumps Are the Same

Mon, 02 Mar 2026 19:42:02 GMT

Watching the CrossFit Open always fires people up. Seeing athletes like Colten Mertens fly through workout reminds everyone what’s possible when movement, strength, and conditioning line up perfectly.

This year’s Open starting with CrossFit Open 26.1, brought something familiar back into the spotlight: the box jump.

It looks simple.

Jump on a box. Step down. Repeat.

But here’s what most people don’t realize:

There are two very different kinds of box jumps — and they train two very different things.

We see the confusion around this every week in the clinic, and actually spoke with a few different athletes about this very thing recently. Buckle up and let's dive in.

Efficient Box Jumps vs. Box Jumps for power

In CrossFit workouts, box jumps are usually there to test your engine. You’re trying to get through reps efficiently. That means shorter dips, quicker repetitions, and just enough jump to clear the box. The goal isn’t to jump higher, it’s to maintain your performance the workout.

That’s totally fine, as long as you understand what you’re training.

Box jumps to improve power output are different. These are meant to build explosiveness. You start from a still position, load intentionally, and jump as high and fast as possible. Full effort. Full rest. The goal isn’t speed — it’s output.

Same movement. Totally different intent.

And that difference shows up clearly when we look at the data.

What the Force Plates Show Us

At Rebound, we use Hawkin Dynamics force plates to measure how athletes produce and absorb force when they jump.

When someone performs a conditioning-style box jump, we usually see:

Lower peak force
Longer time spent on the ground
A flatter force-time curve

The body is managing fatigue, not expressing power.

Hover over the picture to see peak displacement.

When jumping for power development, the graphs look very different:

Higher peak force
Faster force production
A sharp, steep force-time curve

The nervous system is firing fast and hard.

Neither are “bad”, they just serve different purposes.

The problem is when people think they’re training power, but they’re really just practicing conditioning.

Why This Matters for Injuries

A lot of the athletes we see aren’t hurt because box jumps are dangerous.

They’re hurt because:

They’re fatigued
They’re rebounding quickly off the box
They’re loading tissues that never fully recovered
They think they’re building explosiveness when they’re actually accumulating stress

That’s when knees start barking, Achilles tendons get cranky and when patients say things like, “Box jumps always mess me up.”

The Big Takeaway

There's no "wrong way" to do a box jump. Intention must meet the goal. If the goal is improving your conditioning and capacity, you can use the box jump as a tool. If the goal is improving power and explosiveness, the box can also be a tool. The intention is what drives change.

Elite athletes know this. Their training separates power from conditioning on purpose. Their workouts look flashy, but their preparation is precise. Most recreational athletes blur that line without realizing it, and that’s where physical therapy and performance coaching fit in.

We help athletes:

Understand what their movement is actually training
See how they produce and absorb force
Choose the right tool for the right phase of training

Not so they can avoid hard workouts, but so they can keep doing them longer.

Want to See How You Jump?

Most people have no idea which type of jump they’re actually doing until we measure it.

If you’ve ever wondered:

“Am I actually explosive?”
“Why do jumps bother me?”
“Am I training power or just surviving reps?”

We can show you.

�� Book a jump assessment with us and see what your force-time curve says about your training.

The Body–Swing Connection

Thu, 30 Oct 2025 14:34:11 GMT

Why Golf Is More Physical Than You Think

When most golfers think about improving their game, they focus on new clubs, lessons, or more range time. But the missing link isn’t always your swing technique. It’s your body’s ability to move the way the swing demands.

The sport of golf is an athletic, full-body movement. Every swing requires coordination, mobility, stability, strength, and timing from head to toe. When one of those pieces is missing, compensations occur, swing consistency drops and worst-case scenario, pain or injuries begin to appear.

The Body Controls the Swing

“You can’t swing what your body won’t allow.”

If your hips can’t rotate, your spine is unable to extend or your shoulders cannot turn fully, your body will find a way to move the club, even if it's through inefficient or risky mechanics. Here is a list of common examples we see:

Limited hip rotation → early extension or sway in the backswing
Poor thoracic mobility → excessive lower back rotation (a major cause of back pain)
Poor trunk stability → loss of posture and inconsistent contact

Every swing fault has a physical component behind it. That’s why improving your movement quality is the foundation for improving your swing.

Mobility + Strength = Consistency and Power

A good golf swing isn’t just about flexibility. You need both mobility and stability. Mobility gives you the range to create a full, fluid turn. Stability gives you the stability to deliver power efficiently through impact. When your body moves well:

You create more clubhead speed with less effort
You maintain better balance and sequencing throughout the swing
You play more pain-free rounds and recover faster

Modern golfers are spending time in the gym not to bulk up, but to train for functional performance that translates directly to the course.

How We Assess the Body–Swing Connection

As a Titleist Performance Institute (TPI) Physical Therapist, I start with one key principle: “There’s no one perfect swing — only the perfect swing for your body.”
Through a detailed movement screen, we assess your body's ability to move and the sequencing affecting your swing. From there, we can target the exact physical limitations and deficits holding you back. Rather than a custom fit for your clubs, think of it as a custom fitting what your body needs, so your movement supports your technique, rather than working against it.

Closing Thoughts

Don’t just train the swing, train the body behind it. If your goal this season is to:

Hit the ball farther
Stay more consistent
Play without pain,

Then it’s time to address the physical side of your game. Improving how your body moves is the quickest, most sustainable way to improve how you swing. Next steps are to set up a time to chat on exactly what you're dealing with. Schedule a time with me so we can take a deep dive into what you need to get back to your game.

Understanding Cervicogenic Dizziness

Mon, 27 Oct 2025 14:30:50 GMT

Understanding Cervicogenic Dizziness And How Physical Therapy Can Help

Have you ever felt dizzy or lightheaded, only to be told that all your medical tests look “normal”? You’re not alone. Many people who experience unexplained dizziness, especially when accompanied by neck pain or stiffness, may actually be dealing with a condition called cervicogenic dizziness.

Cervicogenic dizziness is dizziness that originates from dysfunction in the neck, typically due to muscle tightness, joint restrictions, poor posture or even prior history of neck injuries. Because the neck plays an important role in how your brain interprets balance and spatial awareness, problems in this area can send confusing signals to your brain, resulting in a feeling of unsteadiness and/or disorientation.

Common Symptoms of Cervicogenic Dizziness

People with cervicogenic dizziness often describe:

A sense of spinning or imbalance that’s worse with neck movement
Neck pain, tightness, or stiffness
Headaches
Difficulty concentrating or feeling “foggy”
Symptoms that come and go, often related to posture or certain positions

From the patient perspective, it’s very common to have a visit to the doctors office and receive further testing such as imaging, hearing evaluations or even vestibular assessments. The bad news is, these test results typically come back as normal and be told "Everything looks fine." This can be incredibly frustrating, but it’s also a clue that the neck might be the missing piece of the puzzle.

How Physical Therapy Can Help

Physical therapists at Rebound PT are movement experts trained to identify and treat issues in the cervical spine that may contribute to dizziness. Treatment often include:

Manual therapy to improve joint mobility and reduce muscle tension
Postural training to restore improved joint position alignment and reduce strain on the neck
Balance and proprioception exercises to help retrain the body’s sense of orientation
Strengthening and mobility work to support long-term stability and prevent recurrence of symptoms

Through a comprehensive evaluation, a physical therapist can determine whether your dizziness is related to neck dysfunction and develop a personalized plan to help you feel more stable, confident, and in control.

You Don’t Have to “Just Live With It”

If you’ve been told that your dizziness is “normal” or that there’s no clear cause, but you also notice neck pain or stiffness, it may be worth exploring whether cervicogenic dizziness is playing a role. With targeted physical therapy, many people find lasting relief and are able to return to their daily activities without fear of dizziness.

At Rebound Performance Physical Therapy, we take a thorough, one-on-one approach to identifying the root cause of your symptoms and helping you move and feel your best again. Curious if PT is right for you? Schedule a call with one of our Performance PT's to tell us what's going on and we'll point you in the right direction.

What are the Best Physical Therapy (PT) Strength & Mobility Exercises for Runners?

Sat, 19 Jul 2025 13:13:43 GMT

Runners in Connecticut face unique challenges from varying terrain, seasonal conditions, and high training volumes. Specialized physical therapy strength and mobility programs help address these demands, prevent injuries, and optimize performance year-round.

Common Injuries and Mobility Challenges in Runners

Runners often face recurring injuries—such as IT band syndrome, runner’s knee, and hamstring strains—due to repetitive motion, muscle imbalances, and overuse.

These issues are especially common among runners in Newington, where many train year-round on pavement, trails, or treadmills. Improving mobility and strength is crucial to avoiding setbacks and running consistently.

The Role of Physical Therapy in Enhancing Running Performance

A physical therapist can accurately identify imbalances—like weak glutes or tight hip flexors—then prescribe targeted interventions that not only heal but also empower safer, more efficient running performance.

This goes far beyond generic workouts, ensuring runners build longevity in their sport.

Key Areas to Focus On for Runner-Specific Physical Therapy Exercises

To run efficiently and stay injury-free, runners need to target specific muscle groups and movement patterns. Physical therapy exercises that focus on hips, core, glutes, and flexibility can significantly enhance both performance and durability.

Hip Mobility for Improved Stride and Injury Prevention

Insufficient hip flexibility limits stride length, increases compensatory movement in knees and ankles, and raises injury risk. Incorporating drills like standing hip CARs (Controlled Articular Rotations) and lateral lunges helps maintain healthy hip range of motion, enabling stronger, more fluid runs.

Core Strength for Stability and Efficiency

A strong core is essential for posture, balance, and efficient force transfer from the legs. Exercises such as the Pallof press, dead bug progression, and single-leg plank variations develop deep core musculature that resists rotational forces, reducing fatigue and risk of lower back strain.

Glute Activation for Power and Alignment

Weak glutes can lead to overloading of hamstrings and compensatory lumbar movement. Clamshells, banded lateral walks, and hip thrusts target the gluteus medius and maximus—key muscles for hip extension and pelvis stabilization during every stride.

Iliotibial Band Flexibility and Pain Reduction

The IT band often tightens from repetitive motion and biomechanical issues, causing friction on the knee’s outer side. Foam rolling and side-lying IT band stretch help alleviate tension, while standing hip abduction strengthens lateral hip stabilizers to offload stress.

Hamstring Stretches to Prevent Pulls and Tightness

Hamstring flexibility supports range of motion in the hip and knee joints. Active hamstring stretches—such as supine single-leg lift with band or standing dynamic hamstring swing—enhance length and neuromuscular control while reducing strain.

Physical Therapy -Approved Strength and Mobility Exercises for Runners

Physical therapy-approved exercises are designed to support the unique biomechanics and demands of running. These targeted routines enhance strength, mobility, and injury resistance for runners at every level.

Dynamic Warm-ups and Mobility Drills

Begin each session with active drills like world’s greatest stretch, hip airplane, and leg swings. These activities prime joints and muscles without static holds, promoting movement readiness and improved neuromuscular response.

Resistance-Based Strength Exercises

Following mobility prep, incorporate exercises such as goblet squats, single-leg Romanian deadlifts, and split squats. These elevate glute and quad strength while boosting proprioception and unilateral stability—a foundation for balanced performance.

Recovery Routines and Flexibility Workouts

Include cool-down mobility sessions with foam rolling (focusing on IT band, quads, and calves), PNF-style hamstring stretches, and gentle yoga-inspired movements. These encourage recovery, reduce soreness, and support next-day readiness.

When to Seek Professional Physical Therapy Help as a Runner

Knowing when to seek professional physical therapy can be the difference between a quick recovery and a long-term setback. Runners should consult a PT at the first signs of pain, persistent tightness, or performance plateaus.

Warning Signs and Chronic Issues to Watch For

Persistent niggles—such as repetitive knee clicking, hip pain, or calf tightness—often signal underlying movement dysfunction or overuse. Don’t wait until a minor ache becomes an injury; consult a therapist early to stay ahead.

How a PT Program Can Personalize Your Running Regimen

Physical therapy ensures personalized solutions, such as gait analysis, customized exercise progression, and periodized plans aligned with your race calendar. Plus, it holds you accountable and supports long-term habit changes.

If you're serious about improving your efficiency, avoiding recurring injuries, or recovering from a current one, consider exploring a comprehensive approach to physical therapy for runners . A targeted therapy plan can help you strengthen specific muscle groups, address tightness, and realign your movement patterns—letting you log miles with confidence and ease.

Enhancing Performance through Holistic Athletic Development

Another critical component for local athletes lies in holistic training—encompassing not just rehab or strength, but full-spectrum athletic conditioning. By investing in well-rounded athletic development , runners can enhance speed, agility, and endurance while mitigating risk.

Whether you're prepping for a local race, a half marathon, or just trying to up your weekly mileage, strengthening your athletic foundation makes every run safer and more enjoyable.

Final Thoughts: Invest in Your Running Longevity with Targeted PT

Runner-specific mobility and strength routines aren’t just about recovering—they’re investments in longevity, consistency, and performance.

By focusing on hip mobility, core strength, glute activation, IT band care, and hamstring flexibility, you’ll build a resilient foundation that elevates every mile.

If you're serious about maximizing your potential and minimizing downtime, a personalized physical therapy program in Newington provides expert guidance, tailored progressions, and accountability—helping you become a stronger, more durable runner. Lace‑up with confidence, knowing you’ve built yourself on solid ground.

Got a question? Contact us now — we’re ready to help!

Frequently Asked Questions (FAQ)

Should I do these exercises even if I’m not training for a race?

Yes! Whether you're training for a 5K, half-marathon, or simply running for fitness, these PT-approved routines help prevent injury and improve form regardless of training goals.

What if I’m short on time—can I still benefit from a shortened routine?

Definitely. Even a focused 10–15 minute session a few times a week targeting hips, core, and glutes can make a meaningful difference in reducing injury risk and improving performance.

Can strength and mobility training improve my running pace?

Yes. By improving stride efficiency, core control, and muscle activation, PT-based exercises reduce energy leaks and help you run faster with less effort.

How soon should I expect results from a PT-based program?

Most runners notice improvements in mobility and stability within 2–4 weeks. Pain reduction or performance gains typically follow with consistent implementation over 6–8 weeks.

Are these exercises safe for older or returning runners?

Yes. These routines are easily adaptable for runners over 40 or those returning after a break. A PT can modify each movement to match your current fitness and prevent re-injury.

Do I need special equipment to get started with these exercises?

Most exercises use bodyweight or minimal gear like resistance bands, foam rollers, and dumbbells. A PT can show you how to get results with home-based tools.

What if certain exercises cause discomfort—should I stop?

If you feel pain during an exercise, especially sharp or joint-specific pain, stop and consult a PT. Discomfort may signal improper form or an underlying issue needing attention.

How do I know if my glutes or core are weak?

Signs include knee valgus when landing, excessive torso sway while running, or frequent low back tightness. A PT can run simple movement screens to test muscle activation and control.

Is there a best time of day to do strength and mobility training?

Many runners prefer post-run or rest days for full routines, and pre-run mobility drills to warm up. The key is regularity—find a consistent time that fits your schedule.

How Can a Physical Therapist Help Me Run My First Half-Marathon Without Injuries?

Thu, 17 Jul 2025 13:08:22 GMT

Preparing for your first half-marathon is exciting, but also full of potential pitfalls. Beginner runners, especially those in Central Connecticut, often find themselves battling aches, pain, or worse—injuries that derail their progress.

That’s where physical therapy steps in. By addressing the unique needs of new runners, a licensed physical therapist helps build a strong foundation to train smarter, stay injury-free, and cross the finish line with confidence.

Why Beginner Runners Need Physical Therapy

Beginner runners often face muscle imbalances, poor form, and overuse injuries as they build mileage. Physical therapy helps address these issues early, laying a safe and strong foundation for long-term running success.

The Rise of Running Injuries Among Half-Marathon Newbies

Starting a running journey without a proper plan can quickly lead to overuse injuries. Studies show that up to 50% of runners experience injuries annually, with beginners at the highest risk. Common culprits? Poor biomechanics, lack of strength, and improper footwear.

Common Injury Risks—Knee, IT Band, Shin Splints

For new half-marathoners, injuries like runner’s knee, IT band syndrome, shin splints, and plantar fasciitis can appear within weeks of starting training. Physical therapists specialize in spotting early warning signs before they sideline your efforts.

What a Physical Therapist Does for Half-Marathon Prep

A physical therapist plays a vital role in preparing runners for a half-marathon by enhancing strength, correcting form, and preventing injuries. Their expert guidance ensures you train smarter, recover better, and reach race day feeling confident.

Comprehensive Gait Analysis: Detecting Biomechanical Issues

A professional gait analysis evaluates how your body moves while running. Therapists use slow-motion video and pressure-mapping technology to identify inefficiencies or imbalances that could lead to injury if ignored.

Strength & Conditioning Programs: Core, Glutes, Hips, Quads

Beginner runners often have weak links in their kinetic chain. Physical therapists prescribe tailored strength exercises to fortify essential muscle groups—especially hips and glutes, which play a crucial role in injury prevention and running economy.

Flexibility Tools: Foam Rolling, Myofascial Release, Stretching

Flexibility and mobility are often overlooked in beginner programs. A PT guides proper foam rolling and dynamic stretching techniques, helping muscles recover quicker and reducing tension before it turns into strain.

Training Tips Enhanced by Physical Therapy

Physical therapy offers personalized training strategies that help runners progress safely and effectively. From structured mileage plans to recovery insights, PT-backed tips can elevate your performance while minimizing injury risk.

Structured Progression: Safe Mileage Builds

Avoid the "too much, too soon" trap. Physical therapists help design a gradual, structured running plan based on your current fitness, experience, and injury history. This lowers your risk of overuse and burnout.

Cross-Training & Recovery Days

Including cycling, swimming, or elliptical workouts enhances aerobic capacity without stressing joints. PTs advocate for strategic recovery days and educate runners on the signs of overtraining.

To improve your overall athletic capability, consider our full-body athletic development approach , which supports a well-rounded and injury-resistant running base.

Preventing “Overuse” Through Load Monitoring

Physical therapists can teach runners how to use tools like heart rate monitors, training logs, and apps to track progress and avoid dangerous mileage spikes. Knowing when to push and when to rest is key to sustainable progress.

How to Choose the Right Physical Therapist in Central Connecticut

Choosing the right physical therapist in Central Connecticut is key to a safe and successful running journey. The right expert will understand your goals, assess your needs, and provide personalized, runner-focused care.

What to Look for: Credentials, Running Specialization, Equipment

Not all PTs are created equal. Look for a DPT (Doctor of Physical Therapy) with experience treating runners, access to running-specific equipment, and certifications in movement science or sports rehab.

Questions to Ask During Your Initial PT Visit

Ask about experience with distance runners, typical treatment plans, and how progress is measured. You should feel heard and understood as both a patient and a runner.

To get the most from your running journey, explore our phy sical therapy for runners program , which is specifically designed to support both novice and experienced athletes.

Location & Accessibility—Why It Matters Locally

Convenient access ensures consistency. Whether you're in West Hartford, Middletown, or Glastonbury, choose a provider close to home or work to help you stay on track.

Integrating PT Into Your Half-Marathon Plan

Incorporating physical therapy into your half-marathon training can enhance performance, prevent injuries, and support long-term progress. A PT-guided approach ensures each phase of your plan is aligned with your body’s needs.

Sample Weekly Schedule with PT Check-Ins

A smart plan might include weekly or biweekly PT sessions during the base phase, tapering to monthly check-ins as race day nears. Therapists adjust training based on feedback and recovery markers.

Tracking Progress: Strength, Flexibility, Pain Levels

Your PT monitors physical benchmarks and subjective feedback to tweak plans and avoid regressions. You'll also learn to self-assess and adjust accordingly.

When to Return for Tune-Ups or Tune-Downs

Even post-race, returning to PT for a movement screen or tune-up helps prevent setbacks. Pain or tightness post-race? A quick visit keeps issues from festering.

Take Action: First Steps for Injury-Free Half-Marathon Prep

Starting your half-marathon journey with injury prevention in mind sets the stage for long-term success. Taking proactive steps with physical therapy can help you train smarter and reach the finish line pain-free.

Scheduling Your Initial Gait & Movement Assessment

Don’t wait until pain shows up. An early evaluation identifies small problems before they escalate.

Getting Your Personalized Home Exercise Plan

Your PT will send you home with easy-to-follow routines to build strength, stability, and mobility where you need it most.

Staying Consistent: Logging Workouts and Recovery

Use a training journal to note how you feel before, during, and after workouts. Share it with your PT to inform adjustments.

Conclusion

Running your first half-marathon doesn’t have to come with injury. With support from a qualified physical therapist in Central Connecticut, you’ll train smarter, prevent setbacks, and finish strong.

Whether you’re just getting started or feeling something off mid-training, Rebound Performance PT is here to help you run farther, safer, and better.

Have questions or need assistance? Contact us today — we're here to help!

FAQs About Physical Therapy and Half-Marathon Training

What should I expect during my first physical therapy session as a runner?

Your initial session typically includes a full evaluation: discussing your training goals, injury history, current fitness level, and a physical assessment of strength, flexibility, and running mechanics.

Can physical therapy help if I’m not currently injured?

Absolutely. Preventative physical therapy is ideal for identifying weaknesses or movement issues before they cause injuries, making it perfect for first-time half-marathoners.

How often should I see a physical therapist while training?

It depends on your needs. Most runners benefit from biweekly sessions early in training and then transition to monthly check-ins as they gain strength and confidence.

What’s the difference between a running coach and a physical therapist?

A coach focuses on pace, training structure, and race strategy. A physical therapist focuses on injury prevention, biomechanics, and muscle imbalances—often working together with a coach for comprehensive care.

Can PT help with mental preparation or race anxiety?

While not a substitute for mental health care, physical therapists can boost confidence by preparing your body to perform optimally—alleviating some anxiety tied to performance or fear of injury.

Is it too late to start physical therapy if I’m already halfway through my training?

Not at all. PT can help correct problems mid-plan and help you adjust your schedule to prevent worsening issues. It's never too late to improve your running mechanics.

Does Rebound Performance PT offer virtual sessions or home exercise support?

Yes. Many physical therapy clinics, including Rebound, provide telehealth appointments and personalized home exercise programs to help you stay consistent between visits.

What kind of equipment might I need at home for PT exercises?

Most home programs use minimal equipment like resistance bands, foam rollers, or stability balls. Your PT will tailor your plan to the tools you already have.

Ready to take the first step? Reach out to our team today and let’s map your path to the finish line.

An Athlete's Guide to Physical Therapy in Newington, CT

jon@reboundperformancept.com (Jon Maneen) — Mon, 23 Jun 2025 14:23:16 GMT

Staying active is part of an athlete's DNA, yet hard training often comes with aches, pains, or full-blown injuries.

That's where physical therapy in Newington, CT steps in. At Rebound Performance PT, we work side-by-side with you.

Whether you are a varsity soccer player, weekend marathoner, or parent chasing personal records, we'll help you to restore movement, reduce pain, and boost performance.

Why Athletes Rely on Physical Therapy in Newington, CT

Common Injuries We See

We frequently help athletes address:

Knee ligament sprains, especially ACL tears
Shoulder impingement from overhead sports
Shin splints and stress fractures in runners
Lumbar strains linked to lifting or rotational sports

According to the U.S. Centers for Disease Control and Prevention, sports and recreation lead to roughly 8.6 million injuries annually in people aged 5--24. Physical therapy provides a research-backed pathway to recover without unnecessary downtime.

Evidence-Based Rehab Principles

We base every plan on current literature from the American Physical Therapy Association (APTA) and the National Strength and Conditioning Association. You can expect:

Objective testing to locate mobility or strength deficits
Graded loading that respects tissue healing timelines
Neuromuscular re-education that restores sport-specific patterns

By combining these pillars, we cut re-injury risk and accelerate your safe return to competition.

Our Approach at Rebound Performance PT

One-on-One Evaluation & Goal Setting

During your first visit, we schedule a full hour of undivided attention. We analyze your injury history, training volume, and personal goals, then design a customized roadmap.

Get to know our team of clinicians on the About Us page to see how our backgrounds in athletics shape each session.

Integrating Strength & Conditioning

Unlike generic rehab, we blend physical therapy with targeted strength and conditioning . That means you leave each appointment not only pain-free but also stronger and more resilient.

Our cash-based model allows creative programming without insurance constraints, giving us the freedom to focus on what truly works for you.

Key Techniques You May Encounter

Manual Therapy & Dry Needling

Hands-on joint mobilizations, soft-tissue release, and trigger-point dry needling can quickly reduce pain and improve motion. Peer-reviewed studies show that pairing manual techniques with exercise yields greater functional gains than exercise alone.

Blood Flow Restriction & Return-to-Sport Testing

For athletes sidelined after surgery, blood flow restriction (BFR) training produces muscle strength improvements even with light loads--a critical advantage during early rehab.

When you're ready, our return-to-sport testing benchmarks hop distance, speed, and agility, ensuring you meet objective criteria before hitting the field. Dive deeper in our ACL rehabilitation program to see how we apply these metrics.

Sport-Specific Rehabilitation Programs

Physical Therapy for Runners

Running creates repetitive stress patterns that can lead to overuse injuries like IT band syndrome, plantar fasciitis, and patellofemoral pain syndrome.

Our physical therapy for runners addresses biomechanical inefficiencies while building the strength and mobility foundation necessary for injury-free miles.

We incorporate gait analysis using video feedback to identify stride abnormalities, hip drop patterns, and foot strike mechanics. Combined with targeted strengthening of the posterior chain and core stability work, runners learn to move more efficiently while reducing injury risk.

Our approach aligns with the principles outlined in our website, emphasizing the importance of mobility work alongside strength training.

CrossFit Therapy Services

As noted, we've observed that most CrossFit injuries stem from inefficient movement patterns, increased workload, or technical errors rather than single traumatic events.

Our CrossFit therapy program focuses on movement quality before intensity, ensuring athletes can perform complex movements like Olympic lifts, gymnastics skills, and metabolic conditioning safely.

We address common CrossFit injuries including shoulder dysfunction from overhead movements, low back pain from improper lifting mechanics, and patellofemoral issues from high-volume squatting and jumping. Our therapists work closely with local CrossFit coaches to ensure seamless transitions between rehabilitation and training environments.

Physical Therapy for School Athletes

Young athletes face unique challenges as their bodies continue developing while managing academic stress and competitive pressures.

Our physical therapy for school athletes recognizes that adolescent bones, muscles, and growth plates require specialized attention. We commonly treat growth-related conditions like Osgood-Schlatter disease, Sever's disease, and stress fractures that occur when training loads exceed tissue adaptation capacity.

Our approach emphasizes education for both athletes and parents about proper training progression, the importance of rest and recovery, and recognizing early warning signs of overuse injuries.

We coordinate care with school athletic trainers, coaches, and parents to create supportive environments that prioritize long-term athletic development over short-term performance gains.

Baseball-Specific Rehabilitation

Building on our expertise regarding baseball injury recovery, we understand the complex movement patterns required for throwing, hitting, and fielding. Baseball players frequently present with shoulder impingement, elbow injuries like Little League elbow or Tommy John injuries, and hip mobility restrictions that affect both throwing velocity and batting mechanics.

Our baseball rehabilitation program emphasizes kinetic chain efficiency, recognizing that throwing power originates from the ground up through the legs, core, and into the arm. We utilize sport-specific exercises that mirror baseball movements while progressively loading healing tissues.

Return-to-throwing protocols follow evidence-based guidelines that gradually increase throwing distance, intensity, and volume.

Understanding the Injury Life Cycle

Acute Injury Management

As discussed in our blog content about the injury life cycle, understanding where you are in the healing process helps set realistic expectations and treatment goals.

Acute injuries require immediate attention to control inflammation, protect healing tissues, and maintain range of motion. We utilize the latest evidence in early mobilization protocols while respecting tissue healing timelines.

During the acute phase, we focus on pain management through manual therapy techniques, appropriate exercise prescription, and education about activity modification.

Our goal is to prevent secondary complications like muscle atrophy, joint stiffness, and compensatory movement patterns that can prolong recovery.

Subacute Recovery Phase

The subacute phase represents a critical window where proper rehabilitation can significantly influence long-term outcomes.

We progressively introduce strengthening exercises, begin addressing movement dysfunctions, and start preparing the body for return to activity demands. This phase requires careful monitoring of tissue response to ensure we're pushing recovery forward without causing setbacks.

We emphasize patient education during this phase, teaching individuals how to monitor their symptoms and adjust activity levels accordingly.

Return to Activity Planning

The final phase of rehabilitation focuses on sport-specific training and injury prevention strategies. We don't simply aim to return athletes to their previous activity level; we strive to make them more resilient and better prepared than before their injury.

This includes addressing any underlying movement dysfunctions that may have contributed to the initial injury.

Exercising with Pain: A Balanced Approach

When to Push Through vs. When to Rest

Not all pain signals tissue damage, and complete rest isn't always the answer.

We teach athletes and active individuals how to differentiate between muscle fatigue, delayed onset muscle soreness, and pain that indicates potential injury.

We utilize pain monitoring scales and movement assessments to guide exercise modifications. This approach allows individuals to maintain fitness and momentum in their recovery while respecting their body's healing needs.

Our therapists provide clear guidelines about when to continue, when to modify, and when to seek immediate attention.

Progressive Loading Strategies

Modern rehabilitation science emphasizes the importance of appropriate loading to stimulate tissue healing and adaptation.

We carefully progress exercise intensity, volume, and complexity based on individual response and healing timelines. This approach helps restore confidence while building physical capacity.

Our progressive loading protocols are sport-specific and consider the unique demands each athlete will face upon return to their activity. We simulate these demands in controlled environments before clearing athletes for unrestricted participation.

Preventing Nagging Injuries

Movement Quality Assessment

We understand that persistent problems often stem from underlying movement dysfunctions rather than acute tissue damage.

Our comprehensive movement assessments identify compensatory patterns, muscle imbalances, and mobility restrictions that predispose individuals to overuse injuries.

We utilize standardized screening tools combined with sport-specific movement analysis to create targeted intervention strategies. This proactive approach addresses problems before they become painful and limiting.

Load Management Education

Many nagging injuries result from training errors rather than traumatic events. We educate athletes about proper training progression, the importance of recovery periods, and how to monitor training loads relative to their body's adaptation capacity.

This education empowers individuals to make informed decisions about their training and recognize early warning signs.

Tissue Quality and Mobility Work

Maintaining optimal tissue quality through regular mobility work, proper warm-up protocols, and recovery strategies significantly reduces injury risk.

We teach evidence-based techniques for self-mobilization, foam rolling, and targeted stretching that individuals can incorporate into their daily routines.

Golf-Specific Considerations

Hip Rotation and Power Generation

Golf requires significant rotational mobility and stability throughout the kinetic chain. Many golfers develop low back pain, hip restrictions, and shoulder problems due to repetitive rotational stresses combined with prolonged periods of sitting.

Our golf-specific rehabilitation program addresses these common issues while improving power generation and consistency. We focus on hip mobility, thoracic spine rotation, and core stability to create efficient golf swings that reduce injury risk.

Seasonal Preparation

Golf season preparation involves gradually conditioning the body for increased playing frequency and intensity after potentially sedentary winter months.

We help golfers develop off-season conditioning programs and in-season maintenance routines that support consistent performance.

Preventing Re-Injury After Rehab

Movement Screening

Before graduation, we guide you through the Functional Movement Screen and Y-Balance Test. These tools highlight asymmetries that could trigger future setbacks. We share your scores and demonstrate corrective drills you can keep in your warm-up routine.

Building Long-Term Resilience

Consistency beats intensity. We coach you on:

Progressive loading calendars
Sleep and nutrition basics that influence tissue recovery
Monitoring readiness with simple heart-rate variability apps

For more strategies, explore our latest blog article on running mechanics in the Rebound PT Blog .

Getting Started with Physical Therapy in Newington, CT

What to Expect at Your First Session

Wear athletic clothes you can move in.
Bring any imaging reports so we can interpret them together.
Plan to practice home exercises; we film each drill so you have a reference.

Scheduling & Insurance Questions

We operate as an out-of-network provider to maximize one-on-one care.

You receive a detailed invoice (superbill) that you may submit to your insurance for potential reimbursement. Flexible payment plans make high-quality care accessible for students and families alike.

Our convenient location at 193 Pascone Place in Newington provides easy access for athletes throughout central Connecticut.

We maintain extended hours Monday through Thursday from 8am to 8pm, Friday from 8am to 5pm, and Saturday from 8am to 1pm to accommodate busy training and competition schedules.

Ready to Rebound?

If nagging pain is keeping you from the court, track, or gym, let's tackle it together . Call us at (203) 601-7446 or book online to start your personalized program of physical therapy in Newington, CT today. Our team of experienced clinicians is ready to help you not just return to your sport, but excel at it with greater confidence and resilience than ever before.

Understanding Periodized Rehab & Load Management for Better Recovery

Thu, 01 May 2025 11:08:07 GMT

Unfortunately, the path to full function typically is not a straight line when recovering from an injury. However, with appropriate periodized rehab and load management, setbacks during the rehab process can be decreased.

Periodized rehabilitation and load management refer to a structured approach that progressively rebuilds physical capacity by carefully controlling exercise intensity and volume.

In this guide, we'll share knowledge about how this systematic approach can help protect healing tissues while gradually rebuilding strength and function back to a better version of yourself.

Why Periodization Matters in Rehabilitation

Periodization has long been used in athletic training, but its principles are equally valuable in rehabilitation. This systematic approach divides recovery into distinct phases with specific goals and carefully planned progressions. At Rebound, we discuss decreasing pain and improving motion in phase 1 (RECOVER). Once motion is restored, we begin to incorporate drills and exercises in to improve movement efficiency into this newly found space created in phase 2 (REBUILD). Coming up onto our final and most fun phase (REBOUND), we build further capacity, strength, power and endurance to push you beyond limits you've experienced. This is where the real magic happens.

According to research published in the British Journal of Sports Medicine, approximately 70% of reinjuries occur because of improper load progression during rehabilitation.

That's a lot of setbacks!

This statistic underscores the importance of a methodical approach to recovery.

The Science Behind Tissue Healing and Loading

To understand periodized rehab, we must first understand how tissues heal:

Inflammatory phase (0-7 days): The body's initial response to injury
Proliferative phase (3-21 days): Formation of new tissue begins
Remodeling phase (21 days to 1+ year): Tissue matures and strengthens

Dr. Tim Gabbett, a leading researcher in load management, notes that "the body responds to load in predictable ways, but poorly to sudden spikes in activity." This principle forms the foundation of periodized rehabilitation. We can expect a response of increased knee soreness if we tell someone to go out for a 20-minute run if they haven't ran or been exposed to similar forces of running during rehab progressions.

Benefits of a Structured Approach

A periodized approach to rehabilitation offers several advantages:

Reduced risk of reinjury through controlled progression
Optimized healing environment for damaged tissues
More efficient recovery by avoiding setbacks
Better long-term outcomes by building proper capacity

Key Principles of Periodized Rehab & Load Management

Effective periodized rehabilitation follows several core principles that guide the recovery process. Before designing a rehabilitation program, it's essential to understand two key concepts:

Load Tolerance vs. Capacity

Tolerance refers to what a tissue can handle right now without worsening symptoms
Capacity refers to what a tissue should eventually handle for normal function

The gap between current tolerance and required capacity determines the rehabilitation journey. Research by Dr. Jill Cook demonstrates that properly dosed exercise is essential for increasing tissue capacity , even when dealing with chronic conditions.

Acute vs. Chronic Workload

Another important concept is the relationship between acute and chronic workload:

Acute workload - what you've done in the recent period (typically a week)
Chronic workload - what you've been doing over a longer period (typically 4 weeks)

Incidences of pain or injuries may occur with both an uptick in acute workload and/or chronic workload. This is what is typically referred to as an "overuse" inury. Studies show that keeping the acute:chronic workload ratio between 0.8-1.3 minimizes injury risk by avoiding sudden spikes in activity levels.

Phases of Periodized Rehabilitation

Periodized rehabilitation typically progresses through several distinct phases, each with specific goals and approaches.

Phase 1: Acute Management and Protection (RECOVER)

The initial phase aims to protect healing tissues while managing symptoms. In phase 1, the main goal is to decrease pain and inflammation and bring back pain-free motion.

Key Components

Pain and inflammation control through therapeutic interventions
Pain-free movement that doesn't aggravate symptoms
Establishment of baseline measurements including ROM & strength to track progress
Education about the injury and timeline to recovery.

During this phase, exercise is carefully controlled to avoid disrupting early healing while providing enough stimulus to prevent excessive tissue weakening.

Phase 2: Controlled Loading and Rebuilding

As acute symptoms subside, the focus shifts to progressively rebuilding tissue capacity:

Progressive Loading Strategies

Isometric exercises that strengthen without excessive tissue stress
Range of motion work that respects tissue healing stages
Gradually increasing resistance utilizing the SAID (specific adaptation to imposed demands) principle.
Movement pattern retraining to prevent you falling back into the same trap that got you injured in the first place.

A principle we follow is that loading should generally increase by no more than 10-15%, sometimes upward of 50%, per week for most individuals. This allows for adaptation while minimizing the risk of overload.

Monitoring and Adjusting Load During Rehabilitation

Successful periodized rehabilitation requires careful monitoring and adjustment throughout the recovery process.

Signs of Appropriate Loading

How do you know if the rehabilitation load is appropriate? Look for these indicators:

Minimal symptom exacerbation during activity. "Noticing" the discomfort is ok and as long as pain is not worsening, we typically continue to work through it.
Return to baseline within 24 hours after exercise.
Gradual improvement in motion, strength and postural stability through movement.
Pain does not increase over time.

Dr. Peter Malliaras, tendon specialist, suggests that mild symptom provocation during rehabilitation exercise can be acceptable as long as it doesn't worsen over 24 hours—a concept known as the "24-hour rule."

Common Periodization Mistakes to Avoid

When implementing periodized rehabilitation, be aware of these common pitfalls:

Advancing too quickly based on calendar rather than readiness (this is huge)
Inconsistent loading with dramatic spikes and drops
Ignoring pain responses that signal tissue overload
Using improper postures and positions that creates compensatory patterns

According to research from the American Journal of Sports Medicine, failure to properly implement periodized loading is associated with a 2-3x higher reinjury rate in athletes returning to sport. The goal is to make your body resilient. Not back in PT.

Practical Applications of Periodized Rehab & Load Management

Understanding the principles is important, but how do these concepts apply to real-world rehabilitation scenarios?

Example: Periodized Approach for Achilles Tendinopathy

Here's how a periodized approach might look for a common condition:

Phase 1 (1-2 weeks)

Isometric heel raises with long holds (30-45 seconds)
Pain management strategies
Activity modification to stay within tissue tolerance

Phase 2 (2-6 weeks)

Progressing to slow eccentric-concentric heel raises
Extensive plyometrics
Gradually increasing load and volume
Beginning light aerobic activity that doesn't aggravate symptoms

Phase 3 (6-12 weeks)

Adding speed to strength exercises
Intensive plyometrics
Incorporating functional movements specific to daily activities
Progressively returning to normal activities with careful monitoring

This structured approach allows the tendon to adapt gradually while maintaining enough stimulus for positive tissue changes.

Application for Different Populations

Periodization principles apply across populations but must be adjusted for factors like:

Age : Older adults may need slower progressions
Fitness level : Deconditioned individuals need more gradual loading
Health status : Certain medical conditions require modified approaches
Previous injury history : Prior injuries might necessitate more caution

Taking Control of Your Recovery Journey

Understanding the principles of periodized rehabilitation and load management can help you become an active participant in your recovery process.

When working through an injury, consider these guidelines:

Be patient with the process and trust in progressive loading
Track your progress objectively rather than relying solely on how you feel
Communicate clearly about symptom responses to activities
Follow a structured plan rather than an ad-hoc approach to exercise

By following periodized rehabilitation principles, you create an environment where tissues can heal properly while rebuilding the capacity needed for your daily activities and goals.

If you're dealing with an injury and want to learn more about how a periodized approach to rehabilitation might help your specific situation, please contact us at Rebound Performance Physical Therapy in Newington, CT.

Our experienced team can provide guidance on structured recovery approaches based on your individual needs. To schedule a consultation, call (203) 601-7446 .

Best Strength & Mobility Exercises for Runners from a Physical Therapist

jon@reboundperformancept.com (Jon Maneen) — Tue, 15 Apr 2025 18:23:21 GMT

Running is a high-impact activity that requires strength, mobility, and proper mechanics to help prevent the occurrence of injuries and improve performance. While many runners focus solely on mileage, incorporating strength and mobility exercises into your routine can help enhance endurance, efficiency, and your resilience.

At Rebound Performance PT , we specialize in helping runners stay strong, mobile, and injury-free. Below, we share the best physical therapist-approved strength and mobility exercises tailored for runners.

Why Strength & Mobility Matter for Runners

Reduce the risk of injury: Strong muscles and joints reduce the risk of common running injuries like runner’s knee, IT band syndrome, and shin splints.
Improves Running Efficiency: Proper strength and elasticity training enhances lower ground contact times, making each stride more efficient.
Enhances Mobility & Flexibility: Improved mobility ensures better range of motion and prevents stiffness, allowing for smoother, pain-free running.
Supports Proper Running Form: Strengthening key muscle groups like the core, hips, and glutes helps maintain an upright posture and reduce strain on joints.

Best Strength Exercises for Runners

1. Single-Leg Squats

Why it Helps: Allows the athlete to improve balance and stability by stacking themselves over one leg. You never have 2 feet on the ground while running.

How to Do It:

Stand on one leg, keeping your knee stacked under your hip and over your foot.
Lower yourself into a squat, keeping your chest up.
Push through your heel to return to standing.
Perform 3 sets of 8-12 reps per leg .

2. Glute Bridges

Why it Helps: Strengthens the glutes and hamstrings, reducing the risk of knee and hip pain.

How to Do It:

Lie on your back with knees bent and feet flat.
Lift your hips while squeezing your glutes.
Lower slowly and repeat.
Perform 3 sets of 10-15 reps .

3. Calf Raises

Why it Helps: Strengthens the calf muscles, reducing Achilles tendinitis and shin splints.

How to Do It:

Stand on a step with heels hanging off.
Raise onto your toes, hold briefly, then lower.
Perform 3 sets of 10-20 reps .

Best Mobility Exercises for Runners

1. Hip Flexor Stretch

Why it Helps: Improves hip mobility, reducing tightness that can affect stride length.

How to Do It:

Step one foot forward into the bottom of a lunge position.
Stack your hips and shoulders over your knee.
Hold for 60 seconds per side .

2. Ankle Dorsiflexion Stretch

Why it Helps: Enhances ankle flexibility for better foot mechanics.

How to Do It:

Kneel on one knee with your front foot flat.
Gently press your knee forward over your toes for a 2 count.
Repeat for 15 reps per side .

3. Inchworm pedaling

Why it Helps: Loosens up the hips and hamstrings before a run.

How to Do It:

Can perform on the floor or an elevated surface to make exercise easier.
Straighten one knee and push the heel toward the floor while bending the opposite knee.
Alternate 10 heel touches per leg .

How to Incorporate Strength & Mobility Work into Your Running Routine

2-3x per week: Perform a 20-30 minute session focusing on GETTING STRONGER. Using the same weights each week does not permit adaptation.
Daily Mobility Work: Spend 5-10 minutes before or after runs to keep muscles flexible.
Progress Gradually: Start with whatever weight you feel comfortable and confident moving with.

Conclusion

Strength and mobility training are essential for runners looking to improve performance, reduce the risk of injuries, and run pain-free. By incorporating these physical therapist-approved exercises , you’ll build endurance, stability, and flexibility for better running mechanics.

Need professional guidance on injury prevention and performance training? Visit Rebound Performance PT to work with expert physical therapists who specialize in helping runners achieve their goals.

FAQs

1. How often should runners do strength training?

Runners should aim for 2-3 strength sessions per week, depending on mileage and recovery.

2. Can strength training make me a faster runner?

Yes! Stronger muscles and tendons improve running efficiency, power, and endurance.

3. Do I need weights for strength training?

This can be a fun answer. Yes and no. There are plenty of ways to increase of the difficulty of an exercise, including tempo, volume, ROM. However, if the goal is to get stronger, then using weights will be necessary.

4. How can mobility training help my running?

Mobility work improves the joints available range of motion. If you’re stuck pushing to one direction and presenting with losses in ROM, the likelihood an injury can occur increases.

For personalized physical therapy for runners , visit Rebound Performance PT today!

Common Running Injuries & How Physical Therapy Helps Recovery

jon@reboundperformancept.com (Jon Maneen) — Tue, 15 Apr 2025 18:15:00 GMT

Running injuries is one of the most common diagnosis we see at Rebound PT. Whether you’re a casual jogger or a competitive racer, running injuries can be extremely frustrating and can be a major detour in your training preparation.

Thankfully, physical therapy can help runners recover faster, reduce the risk of injuries, and improve running performance.

If you're dealing with a running-related injury, Rebound Performance PT offers specialized physical therapy services to help you get back on track.

Running Injuries We Treat

1. Runner’s Knee (Patellofemoral Pain Syndrome)

Symptoms: Pain around or behind the kneecap, especially after long runs or more noticeable when going downhill.

How PT Helps: Strengthening the quadriceps and hip muscles, correcting running mechanics, and using manual techniques to reduce pain.

2. Achilles Tendinitis

Symptoms: Pain and stiffness in the Achilles tendon, particularly in the morning, going downstairs or after running.

How PT Helps: Mobility and strengthening exercises, manual therapy, extensive plyometrics and managing running tolerance to return to full running.

3. Shin Splints (Medial Tibial Stress Syndrome)

Symptoms: Pain along the inner shin, often caused by overuse or improper footwear.

How PT Helps: Gait analysis, strengthening the lower leg muscles, and adjusting training intensity to reduce stress on the shin.

4. Plantar Fasciitis

Symptoms: Heel pain, especially in the morning or after periods of rest.

How PT Helps: Manual therapy, foot strengthening, orthotics, and soft tissue mobilization techniques to relieve tension.

5. IT Band Syndrome

Symptoms: Pain on the outer knee and/or thigh.

How PT Helps: Foam rolling, hip and glute strengthening and appropriate stacking over the leg to ensure strong positions.

6. Stress Fractures

Symptoms: Deep, persistent pain in the foot or lower leg, worsened by running.

How PT Helps: Identifying biomechanical imbalances, modifying training routines, and gradually reintroducing weight-bearing exercises and progress back to full running.

7. Hamstring Strains

Symptoms: Sharp pain in the back of the thigh, often caused by sudden acceleration/deceleration or overuse.

How PT Helps: Improving running mechanics, progressive plyometrics, tolerance to strain and flexibility training to restore muscle function.

How Physical Therapy Aids Recovery

Physical therapy is a crucial part of rehabilitation for runners. Here’s a few ways it can help:

Pain Relief: Hands-on therapy, mobility, and strengthening exercises help alleviate pain and inflammation.
Injury-Specific Treatment: PTs tailor exercises to address each runner's unique injury and movement patterns in a timely fashion to ensure it aligns with their deadlines and goals.
Gait Analysis & Running Mechanics: Correcting running form reduces stress on joints and muscles, reducing the risk of further injuries.
Personalized Strength & Mobility Plans: Custom rehab programs improve flexibility, strength, and endurance.
Preventative Strategies: Education on proper warm-ups, footwear selection, and training modifications to avoid re-injury.

Conclusion

Running injuries are very common, but they don’t have to sideline you for long. With the right physical therapy approach, you can recover efficiently and return to running stronger than before. If you're dealing with pain or discomfort, trust Rebound Performance PT to provide expert care and get you back on the road safely.

FAQs About Running Injuries and Physical Therapy

1. When should I see a physical therapist for a running injury?

If pain persists for more than a few days or affects your ability to run, it's time to seek professional help.

2. How long does it take to recover from a running injury with physical therapy?

Recovery time varies based on the severity of the injury, but most runners see improvement within a few weeks.

3. Can physical therapy help prevent running injuries?

Prevent… No. Reduce the risk, definitely. A structured PT program improves strength, flexibility, and running mechanics, reducing the risk of future injuries.

4. Do I need to stop running completely during recovery?

Not always. A PT can guide you on modifying your training while still staying active.

For expert rehabilitation and injury prevention, check out Rebound Performance PT today!

Golf Season: Unlocking the power of hip rotation

Wed, 22 May 2024 18:08:22 GMT

Golf season is in full swing!

Whether you're a regular on the fairways or just dusting off your clubs, you might have felt some aches or nagging areas where your game could use a boost. As a clinic dedicated to helping athletes perform their best, we want to spotlight a crucial but often overlooked aspect of your golf swing: hip rotation.

Why Hip Rotation Matters

Your hips are the powerhouse of your golf swing. Proper hip rotation is key for several reasons:

Power Generation : The torque from your hips is a major source of power in your swing. Without appropriate hip motion, you might struggle in performance or in pain. It could be struggling to reach distance you may have hit before, or even worse, try to get that motion from other joints.

Injury Prevention : Poor hip mobility can cause your body to compensate with other movements, increasing the risk of injuries in your lower back, knees, and shoulders.

Swing Efficiency : Efficient hip rotation helps you maintain balance and control, leading to improved accuracy and consistency.

Identifying Hip Rotation Issues

Wondering if your hip rotation needs improvement? Look out for these signs:

Lower back pain : If you experience lower back pain after playing, your hips may not be rotating properly, placing extra stress on your spine.

Lack of distance : Struggling with the distance on your drives? Insufficient hip motion and/or power may be to blame.

Swing imbalances : If you notice inconsistencies in your swing, like trouble maintaining balance or issues with your follow-through, restricted hip mobility may be the culprit.

Improving Hip Rotation

The good news is, you can improve your hip rotation and enhance your golf game with a few targeted strategies:

Mobility and flexibility drills : Incorporate stretches that focus on the hip flexors, glutes, and lower back. A little dynamic stretching can work wonders.

Strengthening Exercises : Build strength and stability in your core and hips with exercises like lunge, deadlift variations and med-ball throws. This will boost your hip stability and power.

Find a professional: Use the professionals around you. If it's a technical issue, hire a pro to improve your technique. If it's a mechanical issue (you don't have the motion to get into position), reach out to us for help on how you can improve your game.

Ready to Enhance Your Game?

Don't let limited hip rotation hold you back this season. Understand the importance of hip mobility and taking proactive steps to improve it. You can enhance your performance on the course and enjoy the game pain-free . If you're experiencing any issues or just want to optimize your swing, our team is here to help. Schedule a consultation with us, and let's keep you swinging strong all season long.

Happy golfing!

-Dennis Brady DPT, CSCS

The Injury Life Cycle

jon@reboundperformancept.com (Jon Maneen) — Tue, 24 Oct 2023 19:37:03 GMT

Let's chat about something we all want to avoid but sometimes find ourselves dealing with – injuries.

Ever wondered how that tiny twinge during your morning jog or that mild discomfort during your workout session could spiral into something more? Welcome to the world of the I-3 model, your new best friend in understanding those pesky injuries. This is a vicious circle that if left spiraling out of control, will only continue to get worse with time if not taken care of. Let's first look at our amazing artistic skills for reference, then peek at what this really looks like.

1. Incomplete Mechanics
Alright, picture this: You’ve got a shiny new bike, but one of the gears isn't quite right. Now, it still rides, but not as smoothly as it could, right? That’s what happens with our bodies. Incomplete mechanics might pop up as limited flexibility, a bit of imbalance in strength, maybe some wobbly stability, or just not quite getting that motor control dialed in. It’s like our body’s way of riding with that wonky gear. It works, but over time, it might break down.

2. Instances of Pain
Moving on from our bike analogy – these incomplete mechanics can then lead to occasional "uh-oh" moments. You know, when you’re starting to push a bit harder in your training or going for that extra mile, and there's a slight 'ouch' or ‘hmm, that felt weird’. These are the instances of pain. They're sneaky, like those little warning signs or notifications on your phone. Not quite an emergency, but a little nudge saying, "Hey, pay attention to me!"

3. Injury
Now, if we keep swiping away those pain notifications, what happens? Yep, the bike crashes! Or in our body's case, injury strikes. That minor discomfort, when repeated, can turn into a more significant issue. And before you know it, you're benched, dropping out of a race or missing out on your favorite activities and, let's be real, feeling frustrated....again.

But here’s the kicker, your decision may go one of two ways.

Option 1: You may wait a week or two and the pain comes down! WOO HOO! However, if those incomplete mechanics are not fixed, the next time those instances and injuries pop up, they may not be as kind as the last time. Once injured, our mechanics can get even wonkier, which means a higher chance of more pain and further injuries.

It’s like our very own version of Groundhog Day, but with more ice packs and fewer laughs.

Option 2: You say, screw this pain, I'm used to dealing with it. Continuing to deal with it will only lead to further compensation around the injury (incomplete mechanics) and now you run the risk of injuring another area on your body either above or below the painful joint.

Navigating the I-3 Loop

Now that we’ve unpacked the I-3 model, what's the game plan? Awareness is step one. Recognizing that something's off is half the battle won.

And then?

Well, addressing it head-on. Maybe it's a bit of extra stretching, some strength training, or seeking advice. It's about taking charge, recalibrating, and hopping back on that bike, gears all in perfect sync!

So, next time you're in the thick of it, pushing yourself to new heights, remember the I-3 model. Listen to your internal notifications, adjust accordingly, and keep that circle from spinning. After all, we all want more miles, more movement, and more moments where we feel on top of the world, right?

Stay healthy,

Rebound PT

Exercising with Pain: Should You or Shouldn't You?

Tue, 10 Oct 2023 19:51:01 GMT

Thinking about pushing through that painful area again?

So, you've got this burning question: "Should I exercise if I'm in pain?"

Straight off the bat, it sounds like a no-go, right? But like a lot of things in the physical therapy world, it's not so black and white. It often comes down to two words:

"It depends."

There's a huge spectrum of factors to consider before deciding whether to hit the gym or take a rain check. Chief among these are the nature of your injury and how fresh that injury is. Let's dive into a few examples to give you some clarity.

Scenario 1 : Meet our spirited high school soccer star who just sprained her ankle three days ago. It's still a bit puffy and there's some not-so-pretty bruising. She's itching to get back on the field, but she's limping more than walking.

Our Take: Keep exercise PAIN-FREE...for now. Sure, she can gently test the limits during range of motion restoration without causing pain, but absolutely no pushing through it. High-impact activities (running, jumping, cutting)? Bench those until her ankle's swelling reduces and her walk's back to normal. Restore motion, improve stability, progressive plyometric training. Oh and most importantly, none of this "you can't play", "now you can play". Practice participation should be progressed throughout rehab.

Scenario 2: Picture a 42-year-old supermom. She's been battling on-and-off low back pain for 15 years. She's so wary of bending over, fearing it might flare up. All she dreams of is playing with her kiddos and sneaking in a workout without always second-guessing her abilities.

Our Take: First things first, let's ease the pain. Then, it's about rebuilding strength and mobility.

It's a two-step dance:

1) Calm stuff down.

2) Build stuff back up.

Start with regaining pain-free movement, then confidently add training to ensure the pain doesn't stage a comeback.

Scenario 3: We have a 29-year-old gym enthusiast who's been tolerating an aching shoulder for about 9 months. While he persists with his workouts, cranking up the intensity only seems to amplify the discomfort.

Our Take: This sounds like TENDINOSIS (think long-term tendinitis). Our advice? Dive into physical therapy to address any off-kilter mechanics. He doesn't need to ditch exercise, but tweaking his routine using a certain "pain scale" is a smart move.

"Oh, what's this pain scale?" I hear you ask. Great question! Let me show you.

We introduce this scale to ALL our patients, be it for a sprained ankle, a back issue, or an annoying shoulder. Timing is key: We show it when it'll be most impactful. Our ultimate goal is to keep you moving and grooving while on the mend.

Every individual is unique, but these three cases give a snapshot of the diverse situations we often encounter. Whatever your situation, remember: it's about making informed choices and listening to your internal notifications!

How To Avoid Nagging Injuries

Wed, 10 May 2023 17:48:47 GMT

Nagging injuries present numerous challenges for active adults and athletes, as they can significantly impact their daily lives and athletic performance. The persistent pain these injuries cause often leads to frustration and de-training. To overcome these challenges, it is crucial to adopt the right approach to recovery, one that not only helps individuals conquer their nagging injuries, but also empowers them with the knowledge to maintain an active lifestyle. In part 1 of this series, we will first address strategies to decrease the likelihood of nagging injuries from occurring. In the next article, we will offer guidance on how to manage your own pain in a step-by-step approach.

Outdated Methods to Avoid

For DECADES, many people have relied on the RICE method (rest, ice, compression, and elevation) and nonsteroidal anti-inflammatory drugs (NSAIDs) to treat their pain from nagging injuries. However, recent research has shown that these approaches are now outdated and may not be the most effective in treating such ailments. Resting and relying on ice/heat and NSAIDs might provide temporary relief, but they often fail to address the underlying causes of the pain.

The use of NSAIDs to manage inflammation may actually be counterproductive in the long run. While these drugs can temporarily reduce pain and inflammation, they also have the potential to delay the natural healing process. Inflammation is a critical component of the body's response to injury, as it helps initiate the repair and regeneration of damaged tissues. By suppressing inflammation, NSAIDs may inadvertently prolong the recovery period and potentially increase the risk of chronic pain or recurring injuries.

It's essential to explore more proactive and evidence-based strategies to effectively treat and prevent nagging injuries, moving beyond the limitations of the RICE and NSAIDs approach. Adopting treatments that focus on addressing the root causes of pain, rather than merely masking symptoms, can lead to more sustainable and long-lasting recovery outcomes.

Proactive Strategies to Prevent Nagging Injuries

At Rebound, we believe in adopting proactive and evidence-based strategies to effectively prevent nagging injuries. These strategies focus on addressing the root causes of pain, rather than simply masking symptoms. Here are some of the strategies we recommend:

1.Good Technique

We cannot stress this enough. During your training, the main focus should be on the target muscle, movement and/or skill you are performing. Quality is king in this realm and should be at the highest standard. Quality > Quantity will ensure longevity into your health and wellness.

2. Appropriate Progressions

Whether this be in the running athlete, world of CrossFit, general fitness or sports performance, load and training capacity will be a major component to keeping nagging injuries at bay. Tracking your training is just as important as showing up to your training. Understanding where you were last month, to where you are this month and where you expect to be next month can allow for appropriate volume (sets, reps, intensity) progressions within your training. Taking massive leaps in any of these metrics may increase the risk of an injury occurring. Following the 10% rule is a very general rule to follow while planning your routine. We’ll provide two very basic examples:

Runners looking to increase weekly mileage. This will be the TOP end of increasing mileage per week.

Week 1 - 20 total miles

Week 2 - 22 total miles (10% increase)

Week 3 - 24 total miles (10% increase)

General fitness looking to get stronger in their squat. Currently 1RM 100lbs.

Week 1 - 4x6 @ 75lbs

Week 2 - 4x5 @ 80lbs (5% increase)

Week 3 - 4x4 @ 85lbs (5% increase)

3. Appropriate Planning

Depending on what quality (speed, power, strength etc.) you are currently training, certain variables should be addressed. If it’s general fitness or strength training, you should be looking to aim for each muscle group 2-3x per week, while allowing recovery between training sessions. Hitting the same movement or muscle group multiple days in a row will not allow for proper healing off tissue between sessions and your body will have a tougher time adapting to your previous training session.

If you are runner training multiple times per week, every session should not be the same distance, time and intensity. As a beginner, it is TOTALLY appropriate to run 2-3 times per week at the same intensity, duration and/or distance to start building your base. For our more advanced or trained runners, planning weekly and monthly progressions toward your goal or upcoming race will allow for improved performance AND decreased risk of injury.

If you’re looking for a running coach, we currently work with two fantastic coaches.

Michelle Kulak coaches out of McKirdy Trained and has been an excellent resource for our patients.

Michael Rieger coaches out of Farmington High School with Track and Field and Cross Country, along with Elias Sports Performance .

Community Resources

The best way to reduce the risk of these annoying injuries from ever occurring can best be addressed with a well-structured training program. We work with many gyms in the Greater Hartford area, keeping their members strong, healthy and moving well. If you’re looking for guidance in what you should be doing, instead of trying to figure it out yourself, take the time and inquire how these facilities can best serve you. To help you on your journey, we recommend several local resources that cater to active adults and athletes:

1. Bionic Crossfit : An excellent CrossFit gym for athletes looking to improve their fitness and performance in a supportive and challenging environment.

2. The Strength Spot : A private gym that focuses on adult fitness and strength training, offering customized workout programs and expert guidance to help you achieve your goals.

3. Sculpt Fitness : Fitness center specializing in adult fitness and conditioning, providing a variety semi-private and personal training to suit your needs and preferences.

4. Elite Soccer Performance : A soccer skills development facility for athletes looking to enhance their soccer abilities through targeted training and professional coaching. ESP offers strength and conditioning groups focused on improving soccer performance and reducing injury risk.

5. LIFT Performance : A sports performance facility that primarily works with athletes and active adults to boost their physical capabilities, offering a range of services such as strength and conditioning, injury prevention, and sport-specific training.

By leveraging these local resources, you can access the expertise, facilities, and support you need to overcome nagging injuries and achieve your athletic ambitions.

Wrap Up

Overcoming nagging injuries requires a combination of activity modification, improved movement patterns, and the guidance of experienced professionals. By debunking outdated treatment methods like the RICE and NSAIDs approach and empowering yourself with the knowledge to maintain your active lifestyle, you can conquer nagging injuries and get back to doing what you love. Leverage the local resources available to you and take advantage of opportunities that may be right in your town. Don't let persistent aches and pains hold you back – take control of your recovery and achieve your athletic goals.

5 Tips for Decreasing Injury Risk and Improving Performance in CrossFit

Thu, 06 Apr 2023 17:48:49 GMT

CrossFit is a popular fitness program that involves high-intensity functional movements. As performance physical therapists, we have seen many CrossFit athletes suffer from muscle strains, shoulder dysfunction, patellofemoral and low back pain. Most of the time these injuries are caused from inefficient movement patterns, increased acute or chronic workload or technical error. Rarely are we seeing injuries in CrossFit where athletes can determine it was “one workout” where they suffered an injury. Today, we are going to outline the top 5 strategies for CrossFitters of all levels to stay pain-free.

1. Warm-Up and Cool-Down Strategies

Warming up before a CrossFit workout is crucial to prevent acute muscle strains and injuries. A proper warm-up should include dynamic stretching, mobility exercises, and low-intensity movements that mimic the exercises you will be performing. You can also take a personal approach as use this as an opportunity to address any mobility or flexibility issues you may have.

Cooling down after a workout is also essential for recovery. A cool-down may include static stretching, foam rolling or once again using this time to perform your personal corrective exercise or assistance work you may not have received within the class.

2. Technique for Overhead Pressing and Squats

Overhead pressing movements and squats are two most common exercises that CrossFitters struggle with. These exercises require solid stability at the hip, spine and shoulder joint to prevent potential injury. Here are a few tips for proper form and technique:

Overhead pressing movements

Maintain rib down position to limit excessive lumbar extension
Keep your elbows slightly in front of the bar
Press the bar up and back, not straight up
Head should be in neutral and not look like you’re bobbing for apples

Squat

Stance will be different for everyone. Find a comfortable foot position that works for you.
Torso should be parallel with lower leg
Keep your knees in line with your toes, no smacking knees together or excessively outside of feet
Gain spine and hip stability at the top and maintain it through the full ROM
Balance should be distributed through the entire foot, no “driving through your heels”.

3. Strength Exercises for Shoulder and Knee pain

Rotator cuff injuries and patellofemoral pain are common injuries among CrossFitters. Strengthening exercises can help prevent these injuries. Here are some exercises to try:

Rotator Cuff Strengthening

Patellofemoral Pain Prevention

4. Stretching and Mobility Exercises to Prevent Low Back Pain

Low back pain is one of the most common injuries we see in the CrossFit and fitness community. Stretching, mobility exercises and improving postures through exercise can help prevent low back pain. Here are some exercises to try:

5. Recovery Strategies and Active Rest Days

Recovery is just as important as the workout itself. Foam rolling can help decrease sensitivity to pain and inhibit muscle tension resulting in improved mobility. Active rest days can be used to perform low-intensity exercise, such as walking or cycling, which can help promote healing and allow increases to daily activity without accumulating significant stress on the body. These days can also be used to increase the frequency of personal corrective exercises to help you achieve improved movement patterns.

The Benefits of Physical Therapy for CrossFit Performance

Utilizing a physical therapist can be incredibly beneficial for CrossFit athletes, even if pain is not currently affecting them. A physical therapist can assess an athlete's movement patterns and identify areas of weakness or imbalances that could lead to injury in the future. By addressing these issues early on, athletes can prevent major setbacks and improve their performance at the same time.

Physical therapy can provide personalized exercise programs to help athletes reach their fitness goals while minimizing the risk of injury. Outside of performing classes, there may be other assistance work the athlete may require to reach their full potential. Depending on each athlete, some may require flexibility, mobility or positional strength and stability. These deficits can be found through the initial evaluation, as well as through the training process.

In addition to injury prevention, physical therapy can also help athletes recover from injuries more quickly and effectively instead of nursing the injury and waiting for the pain to simply “go away”. Depending on the athlete’s needs, PT can provide manual interventions, such as soft tissue mobilization and joint mobilization, to promote healing and reduce pain. These therapies open a window of opportunity to enhance movement patterns within the session, so the athlete can feel and practice within their new range. There is plenty of research to show exercise combined with manual therapy enhances the greatest improvement compared to manual therapy alone.

In summary, following these top 5 strategies can help CrossFit athletes of all levels stay pain-free and prevent injuries. However, utilizing a physical therapist can provide additional benefits to improve performance and prevent future injuries. It is always better to be proactive than reactive when it comes to injury prevention and overall fitness.

Measuring Progress Through Pain

Fri, 31 Mar 2023 17:48:50 GMT

Physical therapy is about overcoming obstacles and working your way back to the life you’ve been missing out on. There may be some discomfort along the way, however knowing if what you are experiencing is “good pain” or “bad pain” may help you reach our goals even sooner. In this blog post, we will explore how to measure progress in physical therapy using pain and alternative metrics to understand how you are progressing. Whether you participate in CrossFit , strength training, team sports or running races , Rebound Performance PT can help you measure and achieve success through physical therapy.

Overcoming Pain: A Key Component of Progress

Pain can be an indicator of progress in physical therapy. As you challenge your body and work through dysfunctional movement patters , you may experience discomfort. However, it's essential to know the difference between good pain and bad pain :

Good pain: Mild to moderate discomfort as your body adapts to new movements and increased demands. We often use the “stoplight of pain” as a measure of what is ok to work through. Given the diagnosis and what the patient is experiencing, we will typically allow the patient to continue with the intervention as long as pain is remaining between 0-4/10 without increasing throughout the set.

Bad pain: Intense, sharp, or persistent pain that may indicate injury or improper technique. If pain is present at 6+/10, the intervention should be modified or ceased.

How To Measure Progress with Pain

A reduction in pain is a clear sign of progress. Creating goals around pain can also improve patient outcomes and achieving these mini goals through the rehab process may be beneficial. Instead of thinking of pain as black and white in the sense of, “I have pain” vs “I have no pain”, using metrics about the pain such as onset, dissipation and when the pain triggers can provide much more information on your recovery. As you progress through physical therapy, your pain levels should decrease and activity level increase. Activity levels typically increase at a much quicker rate than pain level decreases, but some lucky patients start seeing significant improvement in symptoms following their first visit. Here are some ways we measure progress using pain:

What is your overall pain level daily.

“It used to be a 6/10. Now it’s a 3/10 daily.”

Onset of pain

Does the pain take longer time to come on.

“Pain used to come on at the 2 mile mark. Now I can run 4 miles before onset of pain.”

Dissipation of pain

Does the pain go away more quickly than it used to.

“My back pain used to last for weeks. Now it’s gone within 5 minutes.”

Intensity of pain with specific triggers

Pain intensity with your pain trigger.

“My hip used to hurt every time I would squat. Now I can squat pain-free!”

Alternative Qualities to Measure

In physical therapy, overcoming good pain is crucial in achieving your goals. Here are some alternatives to consider when measuring progress:

Functional Improvement : Track your ability to perform daily tasks or sports activities more effectively and with less discomfort. For example, if you initially struggled with flexibility and range of motion, but now notice improvement in your capabilities EVEN IF THE PAIN IS STILL THE SAME, that's progress!
Strength Gains : Measure your strength improvements by comparing your initial abilities to your current performance. Keep a log of your exercises, weights used, and repetitions completed. Exercises can also be progressed through postural positions to increase the stress on the muscles and joints.
Goal Achievement : Set goals with your PT that are SMART (specific, measurable, achievable, realistic, and time-bound. These goals should be activity based, as they can be for general pain or set around your pain trigger. Monitor your progress towards these goals and adjust them as needed.

The Role of Your Physical Therapist

Physical therapists play a crucial role in helping you measure progress and overcome pain. Your PT should:

Assess your current condition and create a personalized treatment plan for you that address your preferred movement patterns.
Teach you the correct form and technique during your pain trigger to prevent injury or increase in your pain.
Monitor your progress and adjust your plan and goals as you respond to treatment.
Provide motivation and support throughout your journey :)

At Rebound Performance PT , our team of skilled therapists is dedicated to helping you overcome pain and achieve your goals. Whether you're recovering from an injury or looking to improve your performance within your sport, we're here to guide you every step of the way.

In conclusion, measuring progress in physical therapy requires a combination of functional improvement, strength gains, pain reduction, and goal achievement. Embracing pain as part of the process and seeking the guidance of a skilled physical therapist can make all the difference in your journey. Remember, the road to recovery may be physically and emotionally challenging, but with perseverance and determination, you can overcome pain and achieve the life you have been seeking.

Overcoming Baseball Injuries: Essential Tips for Faster Recovery and Unstoppable Performance

Mon, 27 Mar 2023 17:48:51 GMT

Intro to Baseball Injuries

Baseball is a popular sport enjoyed by millions of people worldwide. However, like any physical activity, it comes with its own set of risks and potential injuries due to the nature of the sport. This article will discuss common baseball injuries, sports physical therapy interventions, and strategies to decrease the likelihood of injury and rehabilitation techniques.

Common Baseball Injuries

Labral Tears

The labrum is a ring of cartilage that lines the shoulder socket (glenoid), providing stability and cushioning for the joint. In baseball players, particularly pitchers, the high forces placed on the shoulder during the throwing motion can lead to labral tears. There are different types of labral tears, including SLAP (Superior Labrum Anterior to Posterior) tears and Bankart lesions.

Symptoms: A labral tear can cause pain, a catching or grinding sensation in the shoulder, instability, and loss of strength or range of motion in the affected shoulder. In some cases, athletes may experience a feeling of the shoulder "giving out" or "slipping."

Recovery: The recovery time for a labral tear depends on the severity of the injury and the chosen treatment approach. With conservative treatment, most athletes can expect to return to their sport within several weeks to months, depending on their adherence to the rehabilitation program and the resolution of symptoms. Recovery from arthroscopic surgery can take several months, with a gradual return to throwing and sports-specific drills.

Rotator Cuff Injuries

The rotator cuff is a group of four muscles and tendons (supraspinatus, infraspinatus, teres minor, and subscapularis) that surround and stabilize the shoulder joint. Baseball players, especially pitchers, are susceptible to rotator cuff injuries due to the repetitive overhead throwing motion.

Symptoms: Rotator cuff injuries can range from mild inflammation (tendinitis) to partial or complete tears of the rotator cuff tendons. Symptoms may include shoulder pain, particularly during overhead activities, weakness, and loss of range of motion. A complete tear may cause a sudden, sharp pain accompanied by a "pop" sensation.

Recovery : Recovery time for a rotator cuff injury depends on the severity of the injury and the chosen treatment approach. With conservative treatment, most athletes can expect to return to their sport within several weeks to months, depending on their adherence to the rehabilitation program and the resolution of symptoms. Recovery from rotator cuff surgery can take several months, with a gradual return to throwing.

Ulnar Collateral Ligament (UCL) Injuries

Ulnar collateral ligament (UCL) injuries are prevalent among baseball players, particularly pitchers, due to the high stress placed on the medial (inner) aspect of the elbow during the throwing motion. The repetitive force and torque generated during throwing can lead to UCL injuries, ranging from mild inflammation to complete ligament tears.

Symptoms: UCL injuries may cause pain on the inner side of the elbow, swelling, and a sense of instability in the joint. A severe UCL injury can lead to a decreased ability to throw with the same velocity or accuracy, and in some cases, a "pop" or "snap" sensation might be felt during the injury.

Recovery: Recovery from UCL injuries depends on the severity of the injury and the chosen treatment approach. Non-surgical treatment may require several weeks to months of rest and rehabilitation, while recovery from Tommy John surgery typically takes 12-18 months before returning to competitive play.

Medial Epicondylitis (Golfer's Elbow)

Medial epicondylitis, or golfer's elbow, is an overuse injury resulting from the inflammation of the tendons that attach to the medial epicondyle of the elbow. This condition is often seen in baseball players, particularly pitchers and batters, due to the repetitive throwing and gripping motions involved in the sport.

Symptoms: Medial epicondylitis is characterized by pain and tenderness on the inner side of the elbow, which may worsen during throwing or gripping activities. In some cases, the pain may radiate down the forearm, and weakness in the hand and wrist may also be present.

Recovery: Recovery time for medial epicondylitis varies depending on the severity of the injury and the chosen treatment approach. With conservative treatment, most athletes can expect to return to their sport within several weeks to months, depending on their adherence to the rehabilitation program and the resolution of symptoms.

Lateral Epicondylitis (Tennis Elbow)

Lateral epicondylitis, also known as tennis elbow, is an overuse injury affecting the tendons that attach to the lateral epicondyle of the elbow. This condition is common among baseball players who frequently perform powerful wrist and forearm motions, such as batters and catchers.

Symptoms: Lateral epicondylitis is characterized by pain and tenderness on the outer side of the elbow, which may worsen during gripping or wrist extension activities. In some cases, the pain may radiate down the forearm, and weakness in the hand and wrist may be present.

Recovery : Recovery time for lateral epicondylitis varies depending on the severity of the injury and the chosen treatment approach. With conservative treatment, most athletes can expect to return to their sport within several weeks to months, depending on their adherence to the rehabilitation program and the resolution of symptoms.

Hamstring Strains

The hamstrings are a group of three muscles located at the back of the thigh, responsible for bending the knee and extending the hip. Baseball players can suffer hamstring strains due to the sudden acceleration and deceleration involved in running, base stealing, or making sudden stops.

Symptoms: Hamstring strains can vary in severity, from mild discomfort to severe pain and loss of function. Symptoms may include pain and tenderness at the back of the thigh, swelling, bruising, and difficulty bearing weight on the affected leg. In severe cases, a "pop" or "snap" sensation might be felt during the injury.

Recovery: Recovery time for a hamstring strain depends on the severity of the injury and the chosen treatment approach. With conservative treatment, most athletes can expect to return to their sport within a few weeks. Recovery from hamstring surgery from an avulsion fracture may take several months, with a gradual return to running and sports-specific activities.

Ankle Sprains

Ankle sprains are common in baseball players due to the quick changes in direction and the uneven surfaces on the field. An ankle sprain occurs when the ligaments supporting the ankle joint are stretched or torn, resulting in pain, swelling, and difficulty bearing weight on the affected ankle.

Symptoms: Ankle sprains can vary in severity from mild to severe, depending on the extent of the ligament damage. Symptoms may include pain, swelling, and bruising around the ankle, as well as difficulty walking or bearing weight on the injured ankle. In more severe cases, the ankle may feel unstable or "loose.”

Rehabilitation and Prevention Strategies for Baseball Players

A comprehensive rehabilitation program for baseball players should address the specific needs of the athlete as an individual, their injury and what qualities they need to enhance to perform at their sport. This may include a combination of strength training, flexibility exercises, sport-specific drills, and a progressive return to play. It is essential to work closely with a sports physical therapist to ensure the rehabilitation program is tailored to the individual's needs and goals.

Warm-Up and Stretching

Incorporating a proper warm-up and stretching routine before practices and games can significantly reduce the risk of injuries in baseball players. Dynamic stretches and movements that mimic the sport's demands can help prepare the body for the stresses placed on it during play. These progressions may include personal corrective exercises, running drills (Mach Drills) and progressively increasing intensity of throwing and swinging.

Proper Throwing Techniques

Mastering proper throwing techniques can help minimize the risk of pain and injury. Working with a coach or sports professional to assess and correct any flaws in throwing mechanics can go a long way in preventing injuries associated with poor form. If you’re looking for coaching in the CT, we recommend choosing Swanson Baseball .

Strength and Conditioning

Developing a well-rounded strength and conditioning program can help baseball players build the necessary muscle balance, endurance, and power to perform at their best while reducing injury risk. It is essential to focus on exercises that target the muscles involved in throwing, hitting, and fielding, as well as core stability and lower body strength. If you’re looking for professional strength coaches who primarily works with baseball, we consider checking out LIFT Performance and Bold/T Performance.

Rest and Recovery

Adequate rest and recovery are crucial for preventing overuse injuries in baseball. This includes taking regular breaks during practices, allowing time for muscles to recover after intense workouts, and scheduling rest days to give the body time to repair and rebuild. Being honest with your body and with your coaching staff may be the difference between missing 1 game instead of the remainder of your season.

When to Seek Professional Help

While minor injuries can often be managed with rest, ice, compression, and elevation (RICE), it's essential to know when to seek professional help to ensure proper diagnosis, treatment, and recovery. Here are some signs that indicate it's time to consult a healthcare professional, such as a sports medicine physician, orthopedic specialist, or physical therapist:

Persistent pain : If pain from an injury does not improve after several days of rest and self-care, or if it progressively worsens, it's a sign that you should seek professional help to determine the underlying cause and receive appropriate treatment.
Recurring injuries : If you're experiencing frequent or recurring injuries, even if they seem minor, it's essential to seek professional help. Recurring injuries may indicate an underlying issue with your training, technique, or biomechanics, and a healthcare professional can help identify and address these issues to prevent future injuries.
Swelling and inflammation : Moderate to severe swelling that does not improve after a few days or worsens may indicate a more serious injury, such as a fracture, dislocation, or ligament damage. In such cases, it's crucial to consult a healthcare professional for evaluation and treatment.
Loss of function : If you are unable to move or bear weight on the affected joint or limb, or if you experience a significant loss of strength or range of motion, it's essential to seek professional help. These symptoms may indicate a more severe injury that requires medical intervention.
Instability or deformity : If the injured area appears deformed, misaligned, or feels unstable, it's crucial to consult a healthcare professional immediately. These signs may indicate a fracture, dislocation, or severe ligament injury that requires urgent attention.

In summary, it's essential to listen to your body and recognize when your injury may require more than just self-care. Seeking professional help when necessary can not only ensure proper diagnosis and treatment but also help prevent complications and chronic issues that may impact your long-term athletic performance and overall health. Always err on the side of caution and consult a healthcare professional if you have concerns about your injury or recovery process.

Wrap Up

In conclusion, baseball players face various injuries due to the repetitive and high-impact nature of the sport. However, with proper prevention strategies, sports physical therapy, and rehabilitation, athletes can minimize their risk and recover more effectively from injuries. By focusing on warm-ups, proper techniques, strength and conditioning, and adequate rest, baseball players can enjoy a healthy and successful career on the field.

Frequently Asked Questions

1. What are the most common baseball injuries?

Some common baseball injuries include shoulder pain, pain with throwing, rotator cuff tears, tendinitis, and muscle strains.

2. How can I prevent baseball injuries?

Preventing baseball injuries involves incorporating proper warm-up and stretching routines, mastering throwing techniques, participating in strength and conditioning programs, and ensuring adequate rest and recovery.

3. When should I seek professional help for a baseball injury?

Seek professional help if you experience persistent pain, loss of range of motion, or a decrease in performance. A sports physical therapist or sports medicine physician can help diagnose and treat the underlying issue.

4. What does a sports physical therapy program for baseball players involve?

A sports physical therapy program for baseball players typically includes manual therapy, exercise therapy, throwing progressions, and a tailored rehabilitation plan focusing on the athlete's specific needs and goals.

5. How long does it take to recover from a baseball injury?

Recovery time for a baseball injury can vary depending on the severity of the injury, the individual's overall health, and the effectiveness of the rehabilitation program. It is essential to work closely with a sports physical therapist to ensure a safe and efficient return to play.

Overcoming Soccer Injuries with Sports Physical Therapy

Tue, 21 Mar 2023 17:48:55 GMT

Soccer is a fast-paced, high-impact sport that forces multi-directional speed and change of pace frequently throughout practices and competition. Whether you're a beginner or an experienced player, injuries are a common occurrence in soccer. Physical therapy can be an effective resource to recover quicker from an injury or be used to improve performance through improving qualities that may have not emerged in the athlete. In this guide, we'll explore how physical therapy can help you overcome soccer injuries and get back to the pitch as a better athlete.

Common Soccer Injuries

Injuries are an inevitable part of any sport. From sprained ankles to ACL tears, players may face a range of injuries that can sideline them for weeks to months. The most common injuries in soccer include:

Ankle sprains

Minimum 4-6 weeks return to play
One of the most common soccer injuries
Acute phase: reduce pain and swelling, increase pain free range of motion, improve strength the ankle muscles
Return to play: sprinting and hopping progressions, change of direction, change of speed, conditioning
Advice : continue to utilize lace up brace while playing 4-6 months following initial injury to reduce risk of second sprain.

Knee injuries (ACL, MCL and meniscus tears)

ACL Tear: Minimum 9-12 months return to play
MCL and meniscus tears: minimum 3-6 months return to play
Depends on severity, type of tear and surgical protocol

Hamstring and Groin strains

Minimum 3-6 weeks return to play
Depends on severity and patient response to treatment

Concussions

Minimum 2-3 weeks return to play
Depends on severity and patient response to treatment

How Does PT Help Treat Soccer Injuries?

Physical therapy is a key component of injury recovery in soccer. Some of the benefits include pain relief, improvement in flexibility and range of motion, strengthening muscles to stabilize the joint and quicker recovery times.

1. Pain Relief

Physical therapy can help alleviate pain from soccer injuries by using strategies such as soft tissue mobilization, stretching, and strengthening exercises. Depending on the affected tissue and joint, some of these strategies may work better than others. Receiving patient feedback, measuring progress each day and understanding how pain is progressing with activity will give a better prognosis of when it is appropriate to return to drilling, practice, scrimmaging and game time.

2. Improved Flexibility and Range of Motion

Physical therapy can also help improve flexibility and mobility to promote pain free range of motion, which can reduce the risk of future injuries. Common injuries seen due to diminished flexibility are hip flexor strains, glute/hamstring strains, adductor strains and ankle sprains. Strains are seen following striking the ball on the swinging limb, during quick changes of direction or when chasing down a ball at max velocity.

3. Strengthening Muscles and Preventing Future Injuries

Physical therapy will allow you and your PT to take a step back and test your functional and muscular strength as well as how well you can stabilize your body. Functional strength can be tested in double and single limb stance under static or dynamic positions. If we are testing specific musculature, we use MicroFet 2 which tests force output in real time. As you progress through PT, further testing will look like game play scenarios, assessing jumping, hopping and change of speed and direction.

4. Quicker Recovery Time

Physical therapy can help speed up the recovery process by promoting healing and reducing inflammation. Everyone wants to get back by yesterday, but pushing too quickly may result in setbacks from full recovery. Receiving guidance of exactly which interventions will elicit the greatest response for you during the healing process will aid in how quickly you get back to the pitch. Determining how much volume, intensity and frequency for each intervention is a conversation you should be having with your PT each week to ensure you are receiving the maximum benefit from your physical therapist.

Choosing The Right Physical Therapist

Choosing the right physical therapist is essential for successful injury recovery and prevention. Look for a therapist who specializes in sports injuries and has experience working with soccer players. They should also be knowledgeable about the latest techniques, treatments for soccer specific injuries and include a battery of tests for safe return to full clearance.

Soccer Success Stories

We’ve had an awesome time getting our soccer athletes back to playing. Take a look at what some our patient’s have had to say:

“In June of 2021, I suffered a devastating ACL tear heading into my senior year of high school. A month later, I met Jon for the first time and began the long physical therapy process. It was an extremely difficult task for me to gain the strength to walk and bend my knee properly again, but Jon provided unwavering support and encouragement as I took these intimidating steps for the first time since my procedure. Seven months later, I was back on track, literally running track and field again! This was an accomplishment I never thought was possible, but at Rebound the possibilities are endless with hard work. Going into physical therapy I was apprehensive, totally unconfident in my new knee. Yet the staff made me feel at home immediately, and within a week I was already seeing amazing results! Jon’s positive and uplifting energy quickly rubbed off on me and gave me the newfound confidence that I needed to grow stronger. After working with Rebound Physical Therapy, I began to trust my knee again and look forward to physical therapy. Jon provides the utmost patience and concern for me every session, pushing me to become my best self while understanding my limitations as well. While his skills in physical therapy are clearly unmatched, Jon provides more than just that — at Rebound, you’ll find a physical therapist who truly cares for you wholeheartedly, mentally and physically.” - O.D.

“I came to Jon with a pretty bad ankle sprain. I had only one goal and it was to play on my Senior night; which was about a month after my injury. At first I was nervous that I would not be able to play, but after just a week with Jon I was walking without my crutches in a boot and I was hopeful. Jon always kept things positive, but never sugarcoated things which I enjoyed. He was upfront throughout the whole recovery process which kept me going. The best part about working with Jon has to be his personality. He is so enthusiastic and you can tell he loves what he does, and it makes a huge difference in the quality of treatment. I always enjoyed going to PT with Jon because he is such a positive person and brings so much energy to even the littlest exercises. With the enthusiasm from Jon I knew everything would be okay, and a week before my Senior Night I was sprinting and cutting without any pain. Jon was able to push me during PT in order to reach my goal. Some days were better than others, but I with Jons help I was able to always see results once I left PT even if it was something minor. I have never had such a positive experience with a Physical Therapist before, and I would recommend Jon to anyone who is in need of someone who is enthusiastic, caring, and hardworking.”

“My daughter met Jonathan a couple years ago for a knee injury from playing soccer. She had a great experience with him, he is not only knowledgeable but fun and encouraging. When she recently injured the same knee I reached out to him right away. She arrived on crutches and not bearing any weight on her knee. This was about 4 weeks before her junior year soccer season. She was terrified she wasn’t going to be able to play. Jonathon had her walking within a week and fully cleared to play by her first game! I highly recommend reaching out to Jonathon for any injury. His knowledge, positivity and encouragement plays a huge part in recovery.”

Wrap Up

Soccer injuries can be frustrating and prevent you from playing the sport you love. Physical therapy is an effective way to recover from injuries and decrease the risk of injury. By following the tips in this guide and working with a skilled physical therapist, you can get back on the field and continue to play soccer safely as a better athlete.

FAQs

1.How long does physical therapy take for soccer injuries?

The length of physical therapy for soccer injuries depends on the severity of the injury and the individual's progress. It can range from a few weeks to several months.

2.Can physical therapy prevent soccer injuries?

While there is no definitive way to prevent any injury, you can decrease the likelihood of injury by warming up properly (performing customized corrective exercise, drills that are specific to soccer), using proper technique when kicking and changing direction, wearing appropriate protective gear (use of lace up brace following an ankle sprain), and conditioning your body with exercises recommended by a physical therapist.

3.Can physical therapy be used for chronic soccer injuries?

Yes! Physical therapy can be used for chronic soccer injuries as it can help manage pain, improve mobility/flexibility, and prevent further compensations and pain from progressing. It is important to work with a physical therapist to develop a personalized treatment plan for your specific injury.

Physical Therapy for Runners: Comprehensive Guide

Fri, 17 Mar 2023 17:48:56 GMT

Running is an excellent way to stay fit and healthy, reduce stress, highly competitive and is something you need minimal equipment for; However, it can take a toll on the body over time, especially if training volumes and intensities are mismanaged and exercise outside of running not present. As a runner, you may experience pain or discomfort in your joints, muscles, or tendons. Good news for you, physical therapy can help you decrease the likelihood of pain and treat these injuries, allowing you to run pain-free and continue enjoying the benefits of running.

Today, we'll explore a few topics. Here is a peek at what we’ll be diving into:

What does physical therapy for runners look like?
What are the benefits of Physical therapy for runners?
Common running injuries
When you should see a physical therapist?

FAQs

What is Physical Therapy for Runners?

Physical therapy focuses on prevention, treatment, and management of physical injuries and conditions. Interventions given by your PT may include exercise, manual therapy and training modifications to help you manage chronic or acute injuries. Physical therapy for runners focuses specifically on injuries and conditions that are common in runners, such as:

shin splints
plantar fasciitis
Runner’s knee
IT band syndrome

A physical therapist can help you prevent these injuries by assessing your passive and active range of motion, identify mobility and flexibility deficits, muscular strength and imbalance, functional movement patters, running form and providing exercises to interventions and strategies to improve areas of dysfunction. If you do experience an injury, a physical therapist can provide targeted treatment to help you recover and get back to training as quickly and safely as possible.

Benefits of Physical Therapy for Runners

Whether you're a seasoned marathoner or just starting your first couch to 5k, physical therapy may be a resource for you to stay healthy and injury-free. Physical therapy can provide a range of benefits for runners, including:

Improved flexibility and range of motion

Joint mobility and muscular flexibility may be the root cause to your pain. These areas may not be painful themselves, however due to their lack of movement, they may be causing increased stress and demand to the painful area.

Improved strength and endurance

Assessment of muscular and functional strength may identify areas of weakness and instability. These areas again may not be painful themselves but will cause compensation elsewhere for you to continue to run. Incomplete movement patterns may not hurt while performing, but with repeated stress can lead to injury.

Reduced pain and inflammation

In cases of acute injury, physical therapy can utilize modalities and strategies to decrease pain. In the acute stage, interventions should be minimal to pain free while performing. In the case of chronic tendinopathy, some pain will be allowed to create positive changes in the tendon.

Improved running form and economy

By addressing imbalances in your body and improving your running form, physical therapy can help you run more efficiently and with less effort. This can improve your running performance and allow you to achieve your running goals more easily.

Reduced risk of future injuries

By working with a physical therapist, you can identify areas of weakness or imbalances in your body that may be contributing to your risk of injury. Your physical therapist can provide exercises and strategies build your armor layers and help you develop good running form.

Faster recovery after an injury

If you do happen to experience an injury, physical therapy can help you recover more quickly and effectively than nursing it at home. Depending on your diagnosis, your therapist may have you continue your running and assess how your PT interventions are improving your pain. On the flip side, you may be asked to stop all running until symptoms can be better managed. Your physical therapist can provide targeted exercises and treatments to help you heal, reduce pain, and prevent further injury.

Improved overall physical function and well-being

Physical therapy can provide a range of benefits beyond injury prevention and treatment. By improving your physical function and reducing pain, physical therapy can enhance your overall health and well-being, allowing you to enjoy running and other activities with greater ease and comfort.

Common Running Injuries

Despite your best efforts, you may still experience a running injury at some point. The most common injuries seen in runners typically occur in the lower leg, knee, hip and foot. These injuries do not always have the same causes, as a full evaluation will identify specially why you are experiencing your pain. Some of these conditions are very vague diagnoses , however, are still important to review.

Plantar Fasciitis

Plantar fasciitis is a condition that causes pain in the heel and bottom of the foot. Physical therapy for plantar fasciitis may include exercises to stretch and strengthen the plantar aspect of the foot, soft tissue mobilization of the posterior lower leg and foot, as well as techniques to reduce inflammation and pain.

Iliotibial Band Syndrome

IT band syndrome is a condition that causes pain on the outside of the knee. Physical therapy for IT band syndrome may include exercises to improve hip stability and/or flexibility. Depending on what is found on evaluation and your training history, training may still be allowed while your progress through PT.

Runner's Knee / Patellofemoral Pain Syndrome

Runner's knee is a very common overuse injury that causes pain around the kneecap. Physical therapy for runner's knee/PFPS may include soft tissue mobilization over the anterior thigh, patellofemoral joint mobilizations, quad strengthening or flexibility to reduce pain.

Shin Splints

Shin splints are another common overuse injury that causes pain in the front of the lower leg. There are physical exam tests to determine if this is muscular or bone (stress fracture/stress reaction), however the best testing to determine prognosis would be receiving imaging. Radiographs and MRI will be able to spot a stress fracture or stress reaction in runners with pain in the anterior lower leg. If there is bone involvement, running will be asked to be ceased to allow for healing. As you progress through PT, interventions which stress bone similar to running will be implemented as the bone heals.

When Should You See a Physical Therapist?

It is vital to consult a physical therapist if you are experiencing pain or discomfort during or after running.

A physical therapist can evaluate your condition and develop a treatment plan that can help you prevent and recover from running-related injuries.

As a general rule, acute injuries are able to return to running pain-free than chronic injuries. The longer you delay addressing areas of dysfunction, the longer your recovery time may take.

If you’re concerned about an injury and want to be proactive, consider speaking with one of our physical therapists.

Tips for Runners

Preventing running injuries is key to staying healthy and pain-free as a runner. Here are some tips on how to prevent common running injuries:

Warm-Up and Cool Down

Take the time to warm up properly before each run and cool down properly after each run. This can help prevent injuries and reduce soreness. Your warmup should consist of improving areas of dysfunction and exercises which closely resemble the stresses of running.

Strengthen Weak Areas

Work with a physical therapist or personal trainer to identify areas of deficits or imbalances in your body and perform exercises or implement strategies to improve them.

Gradual Progression

Avoid increasing your mileage or intensity too quickly, as this can put excessive stress on your body and increase your risk of injury. Gradually build up your mileage and intensity over time to allow your body to adapt to the stresses of running. Another rule to follow would be the 10% rule. If you’re looking to progress a quality of training each week, no more than 10% a week.

Proper Footwear

Wear appropriate footwear that fits well and provides adequate support and cushioning. Replace your shoes when they become worn or lose their cushioning. If you need help looking for a shoe, consider working with our friends at Fleet Feet. You will receive accurate measurement and pressure mapping of your foot to determine which shoe is right for you.

Cross-Train

Incorporate cross-training activities, such as cycling or swimming, into your routine to reduce the impact on your joints and muscles. Find a trainer or therapist that works with runners and understands the benefits of strength training in runners. If you need finding a trainer, reach out to us to determine who will be the best fit for you.

Conclusion

Physical therapy can be essential component and resource of a runner's overall health and wellness plan. By working with a physical therapist, runners can help prevent injuries, recover more quickly from injuries, and improve their overall running performance. Remember to prioritize injury prevention by warming up and cooling down properly (exercises and strategies specific to you and running), gradually increasing mileage and intensity (remember the 10% rule), wearing appropriate footwear (go to Fleet Feet ), and cross-training (exercise that’s NOT running). If you do experience an injury, seek the help of a physical therapist to get back to running pain-free.

FAQs

1.How long does it take to recover from a running injury with physical therapy?

The length of recovery time can vary depending on the severity of the injury, time since onset of injury and how the patient progresses through PT. It's best to work with a physical therapist to develop a personalized treatment plan and get an estimate of recovery time. As improvements are seen, the estimated prognosis will become more clear.

2.Can physical therapy prevent all running injuries?

While physical therapy can help decrease the likelihood of many running injuries, there is no chance it can prevent all injuries. Runners should also take other measures, such as proper warm-up and cool-down, gradual progression, and appropriate footwear, to reduce their risk of injury. Most importantly, listen to how your body is feeling. A running program is a guide, and should be modified to each runner’s tolerance.

3. Is physical therapy covered by insurance?

Many insurance plans cover physical therapy. Check with your provider to find out what's covered under your plan.

4. How often should runners see a physical therapist?

The frequency of physical therapy visits will depend on the individual and their needs. Some runners may benefit from regular weekly or monthly maintenance check-ins, while others may only need to visit a physical therapist when they experience an injury.

5. Can runners continue to run while receiving physical therapy?

In many cases, runners can continue to run while receiving physical therapy. There may be some training modifications depending on diagnosis. It's important to receive a clear understanding from your physical therapist on expectations and to develop a treatment plan that allows for running while also promoting healing and recovery.

Physical Therapy for CrossFit Athletes: A Guide to Recovery and Performance Improvement

Thu, 16 Mar 2023 17:48:59 GMT

CrossFit is a very popular fitness program that combines weightlifting, gymnastics, and high-intensity interval training. CrossFit can improve strength, endurance, and overall fitness, but like any other sport, it can also lead to injuries if fitness or capacity levels are overreached, inefficient movement patterns are present or an acute incident, where catching a lift overhead may go wrong. Take a deeper dive into understanding why injuries occur. Physical therapy is a valuable resource for CrossFit athletes who want to recover from injuries, prevent future pain, and improve their overall performance.

Physical Therapy for CrossFit: How to Recover and Improve Performance

Depending on your diagnosis, the length of time you have been experiencing pain and taking into account tissue healing time, will determine the length of your prognosis. Whether you have a new injury or a chronic issue, a physical therapist can work with you to develop a treatment plan that is tailored to getting you back into the gym and performing those skills that once caused you pain. With proper interventions, many CrossFit athletes are able to return to their training pain-free and with improved performance.

Returning To Your Training

Physical therapy is not just about treating an injury or pain, but also keeping you active while you're in PT. You will receive a variety of techniques to help you recover, such as manual therapy, exercises to improve strength and flexibility and education on appropriate postures and techniques during movements that trigger your pain. You will also receive modifications to your training, which may include volume reductions, exercise selection, intensity or tempo changes for specific exercises, to prevent pain from persisting. You will progress in a systematic fashion to build back up to your pre-injury level and beyond with weightlifting, gymnastics and energy system development. By working with a physical therapist, you can have a better understanding of your body's abilities as you progress and how to properly train to prevent future injuries. Having this type of education can help you improve your overall performance and achieve your fitness goals, without having to put your membership on hold while nursing an injury. No one ever became fit by not attending training sessions due to an injury ;).

Wrap Up

Physical therapy is a valuable resource for CrossFit athletes who want to recover from injuries, prevent pain from coming back, and improve their overall performance by bringing up weak links. By working with a PT, you will receive a customized treatment plan that addresses your specific needs and goals. Whether you have a new injury or a chronic issue, a PT can help you recover safely, efficiently, and provide you with the tools you need to stay pain-free. If you're a CrossFit athlete looking to improve your performance and prevent injuries, consider working with Rebound to help you achieve your goals.

Can Physical Therapy Fix My Arthritis?

Mon, 13 Mar 2023 17:48:57 GMT

Arthritis - What is it and how can PT help?

Arthritis is a condition that affects millions of people throughout the entire world. It is a degenerative disease that causes inflammation, stiffness, and pain in the joints. Arthritis is a broad term that encompasses different types of joint diseases, however the two most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis is caused by the wear and tear of the joints over time, while rheumatoid arthritis is an autoimmune disease that attacks the joints. Arthritis can affect any joint in the body, but it most commonly seen in the knees, hips, spine and hands. Contributing factors to arthritic onset may be caused by:

age
injury
genetics

Unfortunately, there is currently no cure for arthritis. However, you do have options for treatment to manage your symptoms, physical therapy being the most effective! While physical therapy will not cure your arthritis, it can improve joint mobility, reduce pain and stiffness, and improve function throughout daily life and during your workouts. Lets explore the benefits of physical therapy for arthritis and how it can help you manage your symptoms.

How can Physical Therapy help?

Physical therapy is a conservative treatment option that can help reduce symptoms and improve overall joint health. Physical therapy interventions may include exercises, manual therapy, as well as modalities such as heat and cold therapy. PT can help improve daily function by strengthening the muscles around the affected joint, improve joint mobility and soft tissue flexibility to improve range of motion, and reduce pain and inflammation. Throughout a course of PT, you can expect to receive guidance on how to modify activities throughout your day that which cause discomfort, with the goal to reduce joint stress and improve function. Additionally, physical therapy can help prevent further joint damage and delay the need for surgical intervention by enhancing movement patterns. The benefits of physical therapy for arthritis are numerous, as it is a safe and effective treatment option for people of all ages and activity levels. Exercise selection will vary dependent on patient’s current abilities, but the end goal is always the same. To get you feeling better and back to activities you love without pain.

Expectations from your PT

If you decide to pursue physical therapy at Rebound, the first step will be an initial assessment with a Doctor of Physical Therapy. During this assessment, your physical therapist will evaluate your joint mobility, flexibility, functional and muscular strength, as well as your overall health and prior medical history. Based on your evaluation, you and your physical therapist will create a treatment plan that is tailored to your specific needs and goals. Your treatment plan may include a combination of exercises, manual therapy and activity modifications you will encounter each day. How often you should be performing your exercises or strategies to minimize pain will depend on the severity of your arthritis, your response to treatment, the goal of the exercise and your current fitness level. Consistency is king, as it is important to commit to your treatment plan and follow instructions given by your PT. We are always welcoming feedback on your response to treatment and how you are progressing, as changes can easily be made on the fly and during your next appointment.

Wrap Up

In addition to physical therapy, there are several lifestyle modifications that can help manage arthritic symptoms. Maintaining a healthy weight, eating a balanced diet, and getting regular exercise can all help reduce joint stress and inflammation. It is important to speak with your PT and understand what type of exercise will be most beneficial for you throughout the rehab process. It is also important to avoid activities that put excessive stress on your joints. For some individuals this may be higher impact activity such as running and jumping. For others it may be lower-level activity like navigating the stairs. In these cases, we recommend modifications to keep symptoms down, and as you progress through PT, these lower-level activities that once caused pain will now be a thing of the past. Staying informed about your condition and how you are progressing can help you make educated decisions about your health and how you should be modifying your daily activities. By taking a proactive approach to your arthritis management, you can improve your quality of life and reduce the impact of this chronic condition to feel your best each day.

Heal Faster, Play Stronger: The Benefits of Working with Sports Physical Therapist

Thu, 16 Feb 2023 17:49:00 GMT

There comes a time when athletes finally come around and decide, “I need to get this fixed” and have finally accepted that they’re not as invincible as they once thought. Sports physical therapy can be the superhero athletes need to recover from those sports-related injuries and get back to crushing it on the field.

Let's take a closer look at what sports physical therapy is all about and why it's becoming increasingly popular among athletes of all levels and sports enthusiasts in West Hartford.

What is Sports Physical Therapy?

Sports physical therapy is the magical world where therapists use exercise, manual therapy, and other techniques to help athletes recover from sports-related injuries and improve their athletic performance. It's like Hogwarts, but for athletes.

How Does Sports Physical Therapy Benefit Athletes?

Rebound can be the peanut butter to your jelly. It offers a range of benefits to athletes, including:

1. Faster Recovery from Sports-Related Injuries

Sports physical therapy helps athletes recover from sports-related injuries faster than a speeding bullet. The therapist will work with the athlete to develop a rehabilitation program tailored to their specific injury. This program will help the athlete regain their strength, flexibility, and mobility and return to their sport at their best.

2. Improved Athletic Performance

Sports physical therapy is like Popeye's spinach for athletes. It can help them improve their athletic performance and become a beast on the field. The therapist will work with the athlete to improve their technique, strength, and flexibility. This can lead to improved performance, reduced risk of injury, and improved overall athletic performance.

3. Reduced Risk of Injury

Sports physical therapy can layer on that extra armor for athletes. It can help reduce the risk of injury and keep them performing at their best. The therapist will work with the athlete to identify any weaknesses or imbalances and help the athlete correct them. This can help reduce the risk of injury and keep the athlete performing at their best. The most important aspect athletes forget is if you’re hurt, you're not competing or training at the level you should be to attain your goals.

4. Increased Range of Motion

Sports physical therapy can be the genie in a bottle for athletes (I’m thinking more Aladdin than Christina Aguilera). It can help athletes increase their range of motion and become more flexible than Gumby. The therapist will work with the athlete to stretch and strengthen their muscles, improving their range of motion.

Here are a few FAQs we’ve had along the way:

1. What should I expect during my first sports physical therapy session?

Expect to be welcomed with open arms and a big smile from your therapist. They will evaluate your injury, discuss your goals, and develop a customized treatment plan for you.

2. How long does it take to see results from sports physical therapy?

The amount of time it takes to see results can vary depending on the injury, the individual and what their end goals are within PT. However, many athletes report feeling better after just a few sessions.

3. Do I have to be a professional athlete to benefit from sports physical therapy?

Absolutely not! Sports physical therapy is for athletes of all levels, from weekend warriors to professional levels.

4. Can sports physical therapy prevent injuries?

While no one can completely prevent injuries, sports physical therapy can help reduce the risk of injury by identifying weaknesses or imbalances in the body and addressing them before they become a problem.

5. Is sports physical therapy painful?

Depends on what patients of ours you ask…KIDDING :) Sports physical therapy is not supposed to be a torture session. While there may be some discomfort during certain exercises, your therapist will work with you to ensure that you are comfortable and not pushing through pain.

Conclusion

Sports physical therapy can be the superhero you need to help you recover from sports-related injuries, improve your athletic potential, and become a better version of yourself. Whether you're a weekend warrior or a professional athlete, sports physical therapy can help you achieve your goals.

Case Study: Grade II Hamstring Strain in the Active Adult

Fri, 16 Dec 2022 17:49:02 GMT

Background: The injury occurred on a Friday evening while refereeing a hockey game. Pt noticed a cramp in his right calve and immediately fell to the ground. Pt does not recall how he landed, but when he tried to stand up, he could not put any weight onto L leg. Reports pain from the bottom of the knee to the base of his glutes.

Goals for PT: Needs to be able to hike 4-5 miles, ride a bicycle and go swimming/snorkeling with family.

Limitations: Leaves for vacation in exactly 3 weeks with his family.

Past Medical History: No history of hamstring strains in the past, however does report multiple unrelated injures.

We were able to see him within 2 days from his initial phone call and immediately started implementing strategies to decrease sensitivity and “tightness” throughout his hamstring. He was seen a total of 6 sessions within the 3-week timeframe but was given very specific number of exercises and intensities to perform every day. On his last session, he was asked where he feels he is at in his recovery. He reported:

“I feel like I’m about 90% back to normal…I think the last 10% is a little bit of that lingering tightness and the confidence that I can do anything I want. I had no expectation I would be able to be walking and moving around this much pain free.”

Here is the gameplan that was implemented to allow him to go on his trip and not be held back by an injury.

Cleared vs Uncleared: Pain and Return to Play

Thu, 17 Nov 2022 17:49:04 GMT

“Cleared” vs “Uncleared”. That is the answer every patient looking to return to their sport or activity is looking for. The return process doesn’t just happen overnight, as all the boxes would suddenly become checked where their risk of (re)injury is minimal to none.

As we all should know, there is no such thing as “Injury Prevention”. No one can state if you do “X” program you will not injure “Y” tissue/joint. Athletes and adults train, practice and compete every day, and sometimes, injuries happen. It is our job as physical therapists and coaches to decrease the likelihood of these injuries occurring, but it is impossible to state bulletproof prevention strategies.

The return to play process is a team effort between patient, therapist, and coach. Communication between the three during this process is crucial in understanding how the patient is feeling during each phase of the return. Within our clinic, factors involving the justification for safe return include, tissue healing times, patient confidence, physical fitness testing, and pain level with activity/sport.

In this segment, we’re going to discuss pain and returning to sport/participation in activity. Our main priority for these patients is to get them back as fast and safely as possible to continue training within their season or get them back to preparing for competition without modification.

The best thing we can do for our patients is have a clear understanding of where they are now, and where they want to be. Once we understand what they need to be able to do to have a successful return, we can provide interventions which are specific to them regarding their ability to perform and with minimal to no symptoms while performing.

While in the clinic, we want to see patients perform skills, drills, and movements to progress toward their overall goal. Once the patient can demonstrate competence within a movement or skill, we then allow them to continue to practice that skill on their own or with their team.

With most of our patients, we do allow SOME pain/discomfort. If we were to say, “No pain ever”, the recovery process may take us double or triple the time (or even longer). Just as we give specific sets and repetitions for each exercise, we also educate our patients on what is acceptable and what is unacceptable pain. What is acceptable pain will be dictated by the patient’s subjective pain intensity as well as location of pain for each intervention.

We typically refer to the “Stoplight of Pain” when educating patients throughout their plan of care. The “Stoplight” refers to pain intensity levels during an activity, to give the patient more control during their recovery.

Here is an overview of how we guide pain intensity with exercise:

Recommendations and guidelines we provide when allowing patients use this guide:

0-3/10 is fine to continue to exercise and participate. However, if pain/discomfort is increasing then to modify the exercise or activity.
If pain is 4-5/10, modifications of interventions are given ahead of time to ensure patient is able to continue to participate or patient is asked to rest until pain subsides below 4/10.
If pain does reach 6/10, take a rest for the remainder of the day and only exercise which elicits no discomfort is allowed.

Case Study: Lower Leg Pain in D-I Sprinter

Thu, 29 Sep 2022 17:49:05 GMT

Background: Division 1 sprinter has been experiencing intermittent calve pain for the past 3 months. She does not notice pain while sprinting but does have significant increase in pain when she slows down from a sprint as well as during slower steady state runs (warm-ups around the track). Pain is reported along anterior lateral lower leg, along with posterior medial lower leg on right. Pt had received radiographs within last 2 weeks and resulted in no signs of fracture.

Goals: Return to competing 100m and 200m along with warm-ups without lower leg pain

Past Medical History : Stress fractures in B lower legs 2 years ago, multiple hamstring strains over the past 3 years.

Limitations: Only able to visit clinic 1x/week due to travel and school.

Objective measures:

Standing posture:
Flat foot (pes planus)
Over pronates with walking
Range Of Motion:
Ankle:
dorsiflexion 8 degrees B
plantarflexion, eversion, inversion within normal limits except with mild stretch pain at end range plantarflexion
½ kneel dorsiflexion test: limited 1.5” from wall
Knee:
Normal flexion and extension
Hip:
Hip flexion: normal with mild pinching pain at end range
Extension: lacking 15 degrees of hip extension B
Mobility:
Talocrural joint: hypomobile
Big toe: 50% extension in neutral and dorsiflexed position.
Manual Muscle Testing:
5/5 all planes and pain free
Single Leg heel rise:
Unable to perform 1 to full range and reported pain in posterior medial calve
Able to perform 18 on L
Special testing:
Bump test: negative
Fulcrum test: negative
Palpation:
Tenderness along medial gastroc head, tibialis posterior, tibialis anterior

At the first visit, since she was asymptomatic while performing her actual sport (100m & 200m), and she was advised to continue participating in sprinting during practice. Since she reported increased pain with steady state running during warm-ups, she was asked to either completely discontinue the warm-up run or modify to only running pain free distances, which resulted in 1 lap around the track.

I was able to watch and record her running mechanics within her first session, and she did demonstrate a few faults. The biggest breakdown in her running gait had been her increased stride length and backside mechanics. Since we decided together to limit her steady state running to only being pain free, we also wanted something to replace her warm-up lap.

To address her lower activity level along with improving her running mechanics, it was decided to use Mach-drills to fill the gap. These drills are intended to improve her arm action along with improving her front side mechanics which would result in an improved foot strike pattern.

Below you’ll find what each session entailed, along with progressions she was given on a weekly basis to work on. She never once stopped running track, and went on to have a successful, pain-free season.

What Causes an Injury?

Wed, 17 Aug 2022 17:49:12 GMT

I am no where near expert level when it comes to determining all the potential factors for a non-contact injury. Experts in this field can potentially give week long seminars on specific injuries and there causes. My expertise does come into play when viewing the training process. This is where I can advise on loading related factors and exercise selection which can contribute to injury resiliency amongst athletes and non-competitive weekend warriors.

Why Do Non-Contact Injuries Happen?

As I mentioned, previously, this question could require a week long course to understand all the potential factors. We can first view this from an acute to chronic workload. In general, it’s very easy to say “you did too much, too fast” or on the opposite end, “you didn’t prepare for your season”. While this is “true”, the rate of volume and/or intensity will be individual toward each person based on one or compounding factors. These factors may include:

Too much volume and/or intensity over an extended period of time (overtraining)
Too much volume and/or intensity within one session (over-reaching)
The body’s inability to handle specific load required for practice/competition or skill in regards to:
Velocity of movement
Rate of acceleration/deceleration
Weight/mass
Torque across a joint
Unsuitable progressions of running or resistance training
Inadequate coordination or technical execution of skill or movement
Reduced fitness and conditioning levels to the demands of the task

When the body undergoes a stressor than it cannot recover adequately to, it leads to overtraining and begins to break down. In the case of idiopathic pain (the pain came out of nowhere), the body simply cannot handle the amount of training it has been given. Continuous and mismanaged loading is unsustainable, regardless of what brace you may be utilizing or any physical therapy/strength and conditioning service you are receiving. Combining fatigue, excessive loading and poor execution is a recipe for disaster and can lead to chronic or acute injuries.

What The Heck Do I Then?

A proper rehabilitation plan is the same thought process behind how training plans are developed. Constructing a program based on progressive overload, with sound biomechanics will allow the athlete to recover between sessions, along with building the qualities required to return to sport. The easiest way to figure out if you are doing what is best for you, is to review back on the causes of injuries. Once reviewing the list, you can reverse engineer your way from your goals back to where you currently are now. Key qualities of a good program include:

Gradual progression of volume and intensity
Focus on proper execution of skills and speed increases
Identify specific stressors which are demanded through your sport
Develop reserves that can be accessed when needed

Unfortunately, the sad truth is this is not a magic pill. You won’t be receiving instant gratification from this process as it requires patience and dedication. After seeing a dramatic increase in injuries following the Covid-19 pandemic when sports were allowed to begin again, it was extremely apparent how much preparedness has to do with rate of injury. Athletes and adults must be able to expose themselves to specific progressive stresses over a significant length of time prior to team training and competition. Too often we see athletes who suffer injuries at the beginning of the season during tryouts, as this is the first time in months they have exposed their bodies to a high volume of workload.

General fitness is always a good starting point, however, specificity is not included. Each sport requires certain demands, as well as a positional differences. Middies in lacrosse must be able cover the middle third of the field and possess offensive and defensive skills. As defense and attack, players must be able to display extremely quick bursts of acceleration and multi-directional speed to react off the offense or sprint past a defender. As another example of specificity, ask anyone who has competed in a triathlon. You cannot expect to be really good at running and swimming, then expect cardiovascular gains will carry over to your ability to push yourself up a hill on the bike. Specificity to both practice and competition is extremely important in maintaining resilience throughout the season and career of each athlete.

Although sports and competition can be predictable in amount of work performed, athletes are often asked to perform above what they are expected. This can be seen when a running back breaks loose and rushes for a 20+ yard gain. Although his expected yards per carry may average around 3-5, he may require max velocity qualities when reaching open field. This is where reserves in areas of strength, power, speed and endurance come into play. If you can improve beyond what qualities are required within your position, you will not only be able to out-perform the opposition, you will put yourself in a greater position of avoiding injury or re-injuring.

Why I Created Rebound

Tue, 02 Aug 2022 17:49:13 GMT

I want to be able to guide, educate and help my patients achieve their goals and get back to what is important to them. Their goals or level of readiness should not be based solely off subjective manual muscle testing scores or if they are able to go up their stairs. Each patient has the right to make the determination that they are ready to go and have confidence in themselves that they will perform at their expectations.

My first job as a therapist was amazing. I loved my co-workers, management was amazing and the majority of my patients would work extremely hard to overcome their current status. I gave my absolute best to each patient, however there are a few major reasons which drove me to creating Rebound.

The first reason is the time constraint given toward each patient. I was allowed 30 minutes of 1:1 time with each patient, some clinics only offer 20 minutes which is insane to me. Given 30 minute slots, I would frequently find myself moving back and forth between 3, sometimes 4 patients at once. Did I find this difficult? No. I’ve had tons of experience working with multiple individuals in the private sector of sports performance, fitness and with the Western Mass Police Academy which was between 35-50 cadets at once. The reason I hate it is because I couldn’t give my full attention toward each patient.

Say I have patient A, B and C. Patient A would be just finishing their session, and I want to recap on what we were able to improve on today, where I currently see them in their recovery and what they should be expecting over the next 1-2 weeks. As well, I typically leave them with a “Top 3” things to focus on prior to next session.

Patient B is halfway through their session typically when I need to leave the treatment area to go bring back patient A. At this point, patient B and I would have just finished covering anything “new” or progressed from the last session so I can evaluate how they are handling a new stimulus. Since I knew I would be leaving them to receive patient C, the second half of their session would have to be exercises or drills I know they are confident in. The tricky part about this situation turns into the only feedback I can receive from patient B would be after they already completed the remainder of their exercise, or what I could glance over while working with patient C.

Now I’ve got patient C, while B is beginning the second half of their session and A is finishing up. At this point, I have my full attention on patient C because I need to see how their are adapting toward their personal gameplan. I want to know how they have felt since our last session, how much time they were able to give to focus on their impairments and understand how they are interpreting their progress. For some patients, they have been dealing with pain for month or even years. These patient’s simply do not get better overnight, and with certain diagnosis, the rehab process can be a tough dealing with “good” and “bad” days. Being able to understand how each patient gauging their recovery is key in the determination of what our goal for each session will be.

Viewing this situation from the patient’s perspective, it’s simply not fair, however some patients don’t realize this because they are used to only seeing a therapist for 20 minutes then getting handed off to an aid or assistant. Patients should have their therapists undivided attention each session in order to give feedback throughout the session. If you’re seeking the help or have been referred to physical therapy, more likely than not, you’re already feeling down you can’t participate to your full potential in the activities you love. You shouldn’t have to sacrifice your time and energy while your therapist is juggling multiple patients at once.

The last reason I decided to create Rebound was to have the option to make a team decision with each patient to decide when they were “ready” to go. Far too many times have I had patients discontinue therapy due to insurance not authorizing more sessions. Through the lens of the medical community, the goal of the patient is to return to “normal” function.

Here is what “normal” tasks include: ambulation, stair negotiation, washing your hair, reaching into a cabinet etc. These “norms” do not include sprinting, kicking a soccer ball, throwing a baseball, jumping, change of direction or conditioning levels of cardiovascular or muscular system to the level of their peers or opponents they will be competing against.

The goal of physical therapy is to progress the patient’s musculoskeletal system to withstand the forces and stresses placed on the body from their sport or activity. These stresses far exceed the demands of basic daily skills.

Interview with Sculpt Fitness

Sat, 28 May 2022 17:49:07 GMT

In this episode, I sit down with Ben Dubourg, owner of Sculpt Fitness located in Farmington, CT. Ben has been training clients for over the past 10 years and has built an amazing community and training environment with his members and staff. In this episode, we discuss:

How Rebound began
Our views on good training
What most people should be doing

Enjoy the podcast!

How Much Does Strength Matter?

Thu, 31 Mar 2022 17:49:08 GMT

When first stepping into any healthcare office for an assessment, professionals love to tell others every small detail which may be hindering their success, or obscure actions the patient has taken that has resulted into entering the clinic that day. Within the practice of physical therapy, typical phrases are thrown around such as, “your hamstrings are weak”, “you need to strengthen your core” or “your glutes aren’t firing”.

Barf.

If it is essentially just strengthening, wouldn’t that be easy? Just focus on getting stronger? So if I continue to progressively overload the bar week after week, non-contact injuries won’t happen me anymore? If that was the case, we would never see high-level athletes and professionals who are training multiple times a week ever have to take time out of their season to recover.

There are current recommendations out there regarding strength milestones to achieve in order to be considered “normal” and “strong” when compared against peers of same gender and weight classifications. These norms have also been used as milestones when returning to sport. Using the squat for an example, recommendations are to be able to perform a 1RM of 1.5xBW for males and 1.2xBW for females. A few questions come to mind when considering this standardization.

What if the patient has never squatted before? That is going to be tough to achieve, especially if teaching appropriate mechanics are necessary. Another thought that comes to mind is specificity. How specific is a 1RM squat to field and court athletes, or even track athletes seeking to return to running? Are these athletes lifting more than 1.5x their bodyweight for 1 repetition off of them in a game? Probably not, unless you are football linemen, and that is going to occur roughly 50-70 times per game. In any other field, court or track sport, this is extremely unlikely.

Now don’t get me wrong, I do believe strength plays a MASSIVE role within recovery, performance and injury resilience. However, I do believe there are many more qualities an athlete must display when returning to sport. These include appropriate technical mechanics, direction change, rate of force development, velocity/running speed, elasticity, relative flexibility/stiffness, aerobic/anaerobic capacity, just to give a few examples. More on this at a later date ��.

For now, let’s look at a few instances where strength doesn’t matter.

Here is a sprint challenge between a body builder and a football player. Unfortunately for the bodybuilder, he suffered a bilateral hamstring injury during this challenge. This guy is more jacked than most people I’ve crossed paths with. Am I going to hang my hat on, “his hamstrings aren’t strong enough”?

So what factors may have lead to this athlete suffering bilateral hamstring injury? With never working with this athlete before and only seeing what happened through the video, I can guess a few reasons why this may have happened.

Exposure to untrained stress at high velocity
Faulty running mechanics
Potential for poor length tension relationship of hamstrings/quads

More likely than not, he probably has not trained sprinting in months to years time. On top of no sprinting practice or progression within his own training, he is placing himself in a highly competitive environment. This environment includes another individual he is facing in a 1v1 challenge, a crowd hyping up both athletes and cameras on him to showcase the challenge. This environment in only going to drive even higher torques and velocities across joints in which he has not exposed himself to. With a combination of extreme competition and exposure to maximum effort sprinting, it’s not shocking to see a soft tissue injury.

This is often seen more regularly in pre-season within the adolescent population. Many kids go the entire summer and winter with minimal to no training prior to beginning their sport. Once sports begin, they typically lead off with tryouts or practices which include high volumes of conditioning. Within this first 1-3 week time period, it’s been “popular” to drive running volumes through the roof to assess athletes individually, as a team, or to “get ready for the season”. Doctors office and physical therapy clinics are booming when fall and spring sports begin due to athletes deciding to take the winter or summer off.

Strength is important. It will be the backbone to any rehabilitation or training program which will help drive other athletic qualities. However, there is much to return to sport with confidence and the ability to display the appropriate qualities required for your position within sport.

How Much Flexibility Do I Need?

Thu, 03 Mar 2022 17:49:09 GMT

We see athletes with a wide variety of abilities across a multitude of backgrounds. Rarely do we have someone begin PT only because a flexibility issue. Instead, flexibility dysfunctions maybe causing other issues which is leaving our athletes unable to compete at their full potential. Some have backgrounds in gymnastics, cheer and dance where wild amounts of flexibility is necessary for them to compete at a higher level. Other athletes involved in field, court or on the ice may find themselves on the opposite end of the spectrum, displaying normal or a loss of flexibility.

Following an assessment and understanding the demands of the sport placed on the athlete, it’s imperative to understand how much flexibility is necessary for each individual athlete and if stretching is the best answer. When testing flexibility, the questions we need to consider are:

Is it within normal range?
Is it enough for them to compete in their sport safely?
Is this range excessive, but necessary for them to compete in their sport?
Is this excessive and potentially causing other issues up or down the chain?

Let’s take walk through 2 patients on each end of the spectrum.

Patient A is a 15 year old female gymnast with complaints of low back pain. She also states she is constantly stretching her hamstrings and hip flexors at home and at practice because they always feel “tight”. She is currently continuing to gymnastics but is limited in what skills she can perform due to pain. Past medical history includes no significant injuries.

Postural assessment: standing with increased lordosis, seated in slouched position.

Lumbar ROM testing:
Forward bend: touches with mild pain at end range
Backward bend: 50% ROM secondary to pain
Rotation: full with mild pain B at end range

Hip ROM testing:
Full flexion with mild pain in anterior hip B
Full hip IR, ER and pain free
Adduction Drop Test: + B, unable to extend hips B, lacking approximately 20 degrees

Flexibility Testing:
Thomas Test: negative, thigh touches table without increase in knee extension
Straight Leg Raise: negative, achieves 130+ degrees ROM and no resistance through 90 degrees

Here are some of the key take aways from exam

Major loss in lumbar extension and painful
+ Adduction drop test B, showing inability to extend hip when the spine and hip are placed in a neutral position.
Negative Thomas test, which contradicts findings from adduction drop and a lengthening of iliofemoral ligament
Excessive SLR which shows lengthening of ischiofemoral ligament

With the loss of passive stability through two hip ligamentous structures, she now must rely on active (muscular) stability to control hip and spine movement. Should she continue to stretch even though hips always feel tight? Hell no. Her rehab is going to consist of static/dynamic hamstring and abdominal strengthening and stability to replace the loss of passive stability.

Patient B is 18 y.o. male football and basketball player with chief complaint of L knee pain. Pt states he has had knee pain for approximately 3 months throughout the end of football season and beginning of basketball season. He reports anterior knee pain with running and at the gym when lifting. When asked about current exercise routine, he hates stretching because “it sucks” and primarily squats and deadlifts with his team. PMH includes multiple hamstring strains on L side.

Exam Findings:

Postural assessment: standing with increased lordosis

Lumbar ROM testing:
Forward bend: Can reach to about knee height
Backward bend: Full clearance but has minor pinch in low back
Rotation: 75% B and pain free

Hip ROM testing:
Full flexion with mild pain in anterior hip B
Full hip ER
Approximately 10 degrees of IR
Adduction Drop Test: + B, unable to extend hips B, lacking approximately 20 degrees

Knee ROM:
Full flexion and extension pain free

Ankle ROM testing:
Knee extended and flexed: 5 degrees dorsiflexion B, feels “stuck”
Full plantarflexion, inversion and eversion

Flexibility Testing:
Thomas Test: Positive B, thigh approximately 1.5” off table

Straight Leg Raise: positive, achieves 55 degrees ROM
Performs posterior pelvic tilt and ROM improves by 15 degrees
½ kneel dorsiflexion test: + B, achieves 1” from wall

Here are some of the key take aways from exam

Limited forward bend
+ Adduction drop test B, showing inability to extend hip when the spine and hip are placed in a neutral position.
+ Thomas test, decreased hip extension without loss of passive structures
Limited SLR, however improvement when orienting pelvis posteriorly

Looking at his testing, we see hamstring and quad “tightness”. Can muscles be tight on both the front and the backside? Nope!

Like Patient A, patient B also displays a significant anterior rotation of his pelvis. This rotation will cause a shortening of the musculature in the front and a lengthening in the back. If there is constant lengthening on the tissue, it’s always going to feel “tight”. This lengthening will also explain his multiple hamstring strains. Imagine lengthening out a band, then applying repeated magnitudes of high of force and velocity to it. More likely than not, you’re going to break the band. Take the same band and apply the same levels of force and velocity to it when the band is at rest. The integrity of the band will sustain much longer than if we predispose it to high levels of stretch prior to repeated stress.

Are we going to stretch this athlete? Yes! Are we going to stretch his hamstrings? Sorry, another no. To achieve posterior rotation of the pelvis, we are going to want to improve the static and dynamic stability of the hamstrings and abdominals, while lengthening the anterior structures. Now what about calves? This athlete is displaying more joint stiffness than flexibility at this time, so he will require focused mobilization work than actual calve stretching.