Foot Pain Archives - ATI

Fall Sports Injury Guide: Preventing Knee, Ankle, and Shoulder Strains

Ryan Black — Wed, 12 Aug 2026 16:25:49 +0000

The excitement of a new fall sports season brings athletes back to football fields, soccer pitches, volleyball courts, cross-country trails, tennis courts, and marching band practice. Along with that excitement comes a higher risk of injury as practices become more frequent, workouts intensify, and games fill the calendar.

While some injuries happen unexpectedly, many can be prevented with proper preparation. Building strength, improving balance, warming up before activity, and recognizing the early signs of injury all help athletes stay healthy throughout the season. Whether you’re a student-athlete, parent, or coach, understanding how to protect the knees, ankles, and shoulders can help keep athletes competing instead of sitting on the sidelines.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

Most sports injuries are preventable with proper conditioning and training.
Knee, ankle, and shoulder injuries are among the most common injuries during fall sports.
Strength, balance, flexibility, and proper warm-ups help reduce injury risk.
Pain should never be ignored or considered a normal part of playing sports.
Physical therapy can help athletes prevent injuries, recover safely, and return to competition with confidence.

By the Numbers: Student Posture and Backpack Safety

Preparing for the season isn’t just about improving performance. It’s also one of the best ways to reduce the risk of injury.

More than 3.5 million children ages 14 and younger receive medical treatment for sports injuries each year in the United States.
Source: Stanford Medicine Children’s Health
Ankle sprains account for approximately 15% to 30% of all sports injuries, making them one of the most common athletic injuries.
Source: The Effectiveness of Neuromuscular Warm-Up Strategies for Preventing Lower Limb Injuries During Sports Participation
Neuromuscular warm-up programs have been shown to reduce knee injuries by approximately 52% in athletes using programs such as FIFA 11+.
Source: The Effectiveness of Neuromuscular Warm-Up Strategies for Preventing Lower Limb Injuries During Sports Participation

These statistics highlight an important point. Sports injuries are common, but they aren’t inevitable. Taking steps to improve strength, movement, and recovery before injuries occur can make a meaningful difference throughout the season.

Not every ache or pain requires time away from sports, but persistent discomfort shouldn’t be ignored. Physical therapists work with athletes of all ages to identify movement problems, improve strength and flexibility, and help prevent injuries before they become more serious.

An evaluation may be beneficial if an athlete experiences:

Pain that lasts longer than a few days
Swelling after activity
Recurrent ankle sprains
Knee pain while running, jumping, or climbing stairs
Shoulder pain during throwing or overhead movements
Difficulty returning to sports after an injury
Loss of strength, balance, or mobility

Physical therapy isn’t only for recovering from injuries. Many athletes also benefit from preseason movement assessments, individualized strengthening programs, and sport-specific training that can improve performance while reducing injury risk.

Schedule Now

Why Fall Sports Bring a Higher Risk of Injury

The beginning of every sports season represents a sudden increase in physical demands. Athletes who spent the summer staying active may still find themselves unprepared for daily practices, conditioning drills, and weekend competitions. Those who were less active during the offseason often face an even greater adjustment.

Injury risk tends to rise during the first several weeks of the season because muscles, tendons, and ligaments haven’t fully adapted to repetitive, high-intensity activity. Fatigue also plays a role, especially as athletes balance school, practices, homework, and other commitments.

Several factors contribute to early-season injuries.

Sudden Increases in Training

One of the biggest mistakes athletes make is increasing activity too quickly. Running farther, lifting heavier weights, or practicing every day without gradually building endurance places added stress on the body.

A gradual increase in training allows muscles and connective tissues to adapt while reducing the risk of strains and overuse injuries.

Inadequate Warm-Ups

Starting practice with cold muscles can limit flexibility and reduce coordination. Dynamic warm-ups increase blood flow, activate key muscle groups, and prepare the body for explosive movements like sprinting, jumping, and cutting.

Warm-ups should include movements that mimic the sport rather than simply stretching in place.

Muscle Weakness and Imbalances

Even strong athletes may have weaknesses that increase injury risk. Weak hips can affect knee alignment. Poor core stability can change running mechanics. Limited shoulder strength can increase stress on the upper body during throwing or blocking.

Addressing these imbalances before the season begins helps athletes move more efficiently and safely.

Fatigue and Recovery

Recovery is just as important as training. Without enough sleep, hydration, and rest between practices, muscles become fatigued and reaction times slow. Fatigue affects coordination and increases the likelihood of poor movement patterns that may contribute to injury.

Protecting Your Knees

The knees absorb tremendous forces during nearly every fall sport. Running, pivoting, jumping, landing, and sudden changes in direction all place stress on the knee joint. Football players absorb contact from opponents, volleyball athletes repeatedly jump and land, while soccer players perform frequent cutting movements throughout every match.

Although knee injuries can occur from contact, many develop because of poor movement mechanics, muscle weakness, or repetitive stress over time.

Build Strength Throughout the Lower Body

Healthy knees depend on more than strong quadriceps. The hips, glutes, hamstrings, calves, and core all work together to control lower body movement.

When these muscles function properly, they help stabilize the knee during running and jumping while reducing unnecessary strain on ligaments and cartilage.

Exercises like squats, lunges, step-ups, and bridges can help build strength throughout the entire lower body.

Improve Landing Mechanics

Athletes often focus on how high they jump but spend less time learning how to land.

Landing with bent knees and hips helps absorb force more effectively than landing with stiff legs. Keeping the knees aligned over the feet instead of collapsing inward also helps reduce stress on the ACL and surrounding structures.

Practicing proper jumping and landing mechanics during training can improve both performance and injury prevention.

Don’t Ignore Knee Pain

Pain isn’t something athletes should simply push through.

Persistent soreness, swelling, instability, or pain that worsens during activity may indicate more than normal muscle fatigue. Addressing symptoms early often allows athletes to recover more quickly and avoid more serious injuries that require extended time away from sports.

Preventing Ankle Sprains

Few injuries are as common in sports as ankle sprains. Whether an athlete lands on another player’s foot during volleyball, steps awkwardly while running a cross-country course, or changes direction quickly during soccer or football, the ankle is especially vulnerable.

Many athletes recover well after an ankle sprain, but returning to competition before strength and balance are fully restored significantly increases the likelihood of another injury.

Improve Balance and Stability

Balance exercises strengthen the small muscles surrounding the ankle while improving coordination and body awareness.

Simple exercises like standing on one leg, progressing to unstable surfaces as strength improves, help athletes react more effectively to unexpected movements during competition.

Better balance doesn’t just reduce ankle injuries. It also improves overall athletic performance.

Choose Sport-Specific Footwear

Shoes should match both the athlete’s sport and the playing surface.

Worn-out shoes may provide less support and traction, while shoes designed for one sport may not offer the stability needed for another. Replacing footwear when it begins to wear down helps maintain proper support throughout the season.

Complete Your Rehabilitation

One of the biggest reasons ankle sprains recur is because athletes return before regaining full strength and balance.

Pain may improve within a few weeks, but lingering weakness can remain much longer. Completing a full rehabilitation program helps restore mobility, confidence, and stability before returning to competition.

Keeping Shoulders Healthy

While shoulder injuries are often associated with baseball, they’re also common in football, volleyball, tennis, swimming, cheerleading, and among soccer goalkeepers. Overhead movements, repetitive throwing, blocking, tackling, and falls all place considerable stress on the shoulder complex.

Unlike the knee or ankle, the shoulder sacrifices stability to allow a wide range of motion. That mobility makes it especially important to maintain strength and control throughout the season.

Strengthen the Rotator Cuff

The rotator cuff consists of a group of muscles that help stabilize the shoulder during movement. When these muscles become weak or fatigued, other structures within the shoulder absorb more stress, increasing the likelihood of pain or injury.

Resistance band exercises, light dumbbell strengthening, and sport-specific conditioning can help improve shoulder stability without placing excessive strain on the joint.

Maintain Flexibility

Tight muscles around the shoulders, chest, and upper back can limit mobility and change movement mechanics. Stretching after practices and games helps maintain flexibility while reducing muscle tightness that develops over the course of a long season.

Athletes who participate in overhead sports should pay particular attention to shoulder mobility as part of their regular recovery routine.

Listen to Early Warning Signs

Shoulder soreness that improves after a workout may be normal muscle fatigue. Pain that persists, increases during throwing, or causes weakness is not.

Ignoring these symptoms can allow a minor issue to progress into a more significant injury that requires a longer recovery period.

Don’t Play Through Pain

Athletes are often taught to push through challenges, but pushing through pain is different. While it’s normal to experience muscle soreness after a hard workout or game, pain that changes the way you move or continues to worsen should never be ignored.

Continuing to practice with an untreated injury can turn a minor problem into one that sidelines an athlete for weeks or even months. Recognizing the warning signs early allows athletes to seek treatment before the injury becomes more serious.

Normal Soreness vs. Injury

Muscle soreness usually develops several hours after activity and gradually improves over the next day or two. It tends to affect both sides of the body and feels better as muscles loosen up.

An injury often feels different. Pain may occur suddenly, remain sharp during activity, or continue even after practice ends. Swelling, bruising, instability, or difficulty putting weight on a limb are additional signs that something more serious may be happening.

Signs It’s Time to Stop Playing

Athletes should stop participating and be evaluated if they experience:

Sharp or sudden pain during activity
Swelling around a joint
A popping sensation at the time of injury
Difficulty bearing weight
Repeated ankle rolling or feelings of instability
Shoulder pain during throwing or overhead movements
Knee buckling or locking
Pain that lasts for several days without improving

Ignoring these symptoms rarely makes them go away. Early treatment often leads to a quicker recovery and may help prevent more significant injuries.

Injury Prevention Exercises

Adding a few simple exercises to a warm-up routine can improve strength, balance, and movement quality throughout the season. These exercises target many of the muscle groups that help protect the knees, ankles, and shoulders during athletic activity.

Single-Leg Balance

Stand on one foot with your knee slightly bent.
Keep your hips level and maintain good posture.
Hold for 30 seconds.
Repeat on the opposite leg.

Perform: 3 repetitions on each leg.

Why it helps: Improves balance, ankle stability, and body awareness, reducing the risk of ankle sprains and improving overall athletic control.

Lateral Band Walks

Place a resistance band around your ankles or just above your knees.
Bend your knees slightly into an athletic stance.
Take slow side steps while maintaining tension on the band.
Continue in one direction before returning.

Perform: 10 to 15 steps in each direction for 2 to 3 sets.

Why it helps: Strengthens the glute muscles that help stabilize the hips and knees during running, cutting, and jumping.

Bodyweight Squats

Stand with your feet shoulder-width apart.
Bend at the hips and knees while keeping your chest upright.
Lower until your thighs are nearly parallel to the floor.
Push through your heels to return to standing.

Perform: 10 to 15 repetitions for 2 to 3 sets.

Why it helps: Builds strength throughout the hips, thighs, and core while reinforcing proper lower-body movement patterns.

Resistance Band External Rotations

Secure a resistance band at waist height.
Keep your elbow tucked against your side and bent at 90 degrees.
Slowly rotate your forearm away from your body.
Return with control.

Perform: 12 to 15 repetitions on each arm for 2 sets.

Why it helps: Strengthens the rotator cuff to improve shoulder stability during throwing and overhead activities.

Walking Lunges

Stand tall and step forward into a lunge.
Lower until both knees are bent approximately 90 degrees.
Push through your front foot and continue into the next step.
Keep your knees aligned over your feet throughout the movement.

Perform: 10 lunges per leg for 2 to 3 sets.

Why it helps: Improves lower-body strength, balance, and coordination while helping athletes develop better movement control.

When to See a Physical Therapist

An evaluation may be beneficial if an athlete experiences:

Pain that lasts longer than a few days
Swelling after activity
Recurrent ankle sprains
Knee pain while running, jumping, or climbing stairs
Shoulder pain during throwing or overhead movements
Difficulty returning to sports after an injury
Loss of strength, balance, or mobility

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What are the most common fall sports injuries?

Ankle sprains, knee injuries, muscle strains, shoulder injuries, and overuse conditions are among the most common injuries seen during the fall sports season.

How can athletes reduce their risk of injury?

Gradually increasing activity levels, completing dynamic warm-ups, maintaining strength and flexibility, getting adequate sleep, and allowing time for recovery all help lower injury risk.

Should athletes continue playing if they have pain?

No. Mild muscle soreness after activity is common, but sharp pain, swelling, instability, or pain that continues during activity should be evaluated before returning to sports.

Can physical therapy help prevent sports injuries?

Yes. Physical therapists can identify movement limitations, improve strength and balance, address muscle imbalances, and develop individualized injury prevention programs that help athletes stay healthy throughout the season.

Do athletes need physical therapy if they weren’t seriously injured?

Not necessarily, but physical therapy can benefit athletes recovering from minor injuries, experiencing recurring pain, or looking to improve movement mechanics and reduce future injury risk.

The post Fall Sports Injury Guide: Preventing Knee, Ankle, and Shoulder Strains appeared first on ATI.

Walking and Standing More This Summer: Prevent Foot and Heel Pain

Ryan Black — Fri, 10 Jul 2026 15:43:57 +0000

A summer vacation, a long day at an amusement park, or even a weekend of yardwork can leave your feet feeling more worn down than usual. Some soreness after a busy day is expected, but heel pain that keeps coming back, changes how you walk, or makes your first steps in the morning painful deserves attention.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

Increased walking and standing can place additional stress on the feet and heels.
Plantar fasciitis is one of the most common causes of heel pain.
Proper footwear, stretching, and gradual increases in activity can help reduce injury risk.
Physical therapy can help address pain, improve mobility, and prevent recurring symptoms.

By the Numbers: Foot and Heel Pain

Foot pain affects millions of Americans each year, and increased activity during the summer can make existing issues more noticeable.

Approximately 2 million people are treated for plantar fasciitis each year in the United States.
Source: NIH / PMC: Plantar Fasciitis in Physicians and Nurses
Foot pain is highly prevalent in the general population, with studies reporting that between 9% and 30% of adults experience foot pain.
Source: NIH / PMC: Prevalence of Foot Pain Across an International Consortium of Population-Based Cohorts
Plantar fasciitis accounts for approximately 11% to 15% of all foot symptoms requiring professional care in adults.
Source: NIH / PMC: Incidence, Prevalence, and Management of Plantar Heel Pain

These numbers highlight just how common foot and heel pain can be and why addressing symptoms early may help prevent more persistent problems.

You do not have to wait until heel pain becomes a daily problem. If foot or heel pain is limiting your walking, travel, work, or summer activities, ATI Physical Therapy can help identify what is contributing to your symptoms and build a plan to help you move more comfortably. In most cases, you can begin physical therapy without a doctor’s referral.

Schedule Now

Why Your Feet May Hurt More in the Summer

Many people become more active during the summer without realizing how much additional stress they’re placing on their feet. Vacations, outdoor events, gardening, travel, amusement parks, and recreational sports often mean significantly more walking and standing than usual.

At the same time, footwear habits also change. Sandals, flip-flops, and worn-out athletic shoes may provide less support than your feet need, increasing strain on muscles, tendons, and ligaments. When these factors combine, even healthy feet can become sore, while existing conditions may become more noticeable. Understanding these seasonal changes can help you make small adjustments that keep you moving comfortably all summer long.

More Time on Your Feet

Long days of sightseeing, shopping, festivals, and outdoor activities increase the cumulative load placed on your feet, especially if you’re walking farther than you typically do.

Unsupportive Footwear

Flip-flops, sandals, and older athletic shoes often provide less arch support and cushioning, increasing stress on the heel and surrounding tissues.

Sudden Activity Increases

Increased walking, standing, or changes in activity can overload the muscles, tendons, and joints of the foot before they’ve had time to adapt. While this type of discomfort often improves with rest, persistent symptoms may indicate a more significant overuse injury that would benefit from professional evaluation.

Tips to Keep Your Feet Comfortable

Foot pain often develops gradually rather than all at once. Fortunately, small changes in your daily routine can significantly reduce stress on your feet and help prevent discomfort before it becomes a more persistent problem.

Whether you’re traveling, sightseeing, or simply spending more time outdoors, these habits can help keep you active all summer.

Wear Supportive Shoes

For longer walking days, choose shoes that feel stable, have cushioning under the heel, and do not fold easily in the middle. Flip-flops and flat sandals may be fine for short periods, but they are usually not ideal for long walks, travel days, or standing on hard surfaces.

Increase Activity Gradually

If you know you’ll be walking more than usual on vacation, start preparing a week or two ahead of time by adding short walks to your routine. Your feet, calves, and ankles adapt better when activity increases gradually.

Stretch Your Calves

Tight calf muscles increase tension throughout the foot and heel.

Rest When Needed

Schedule breaks during long periods of walking and allow your feet time to recover after especially active days.

Simple Exercises for Foot and Heel Pain

Regular stretching and strengthening exercises can improve flexibility, support the muscles that stabilize your feet, and reduce strain on the heel during everyday activities. These exercises are simple to perform at home and can easily become part of your daily routine.

Stop any exercise that significantly increases pain.

Calf Stretch

Hold for 30 seconds
Repeat 3 times per side

Plantar Fascia Stretch

Pull your toes gently toward your shin
Hold for 20 to 30 seconds
Repeat 3 times

Heel Raises

2 sets of 10 repetitions

Towel Toe Curls

Place a towel on the floor
Pull it toward you using only your toes
Continue for 1 minute

Single-Leg Balance

Stand on one leg
Hold for 30 seconds
Repeat twice per leg

When to See a Physical Therapist

Occasional soreness after a long day on your feet is common, but pain that continues to return, worsens over time, or changes the way you walk should not be ignored. Addressing foot pain early can often prevent minor problems from becoming chronic conditions that interfere with your daily activities.

A physical therapist can evaluate your walking mechanics, flexibility, strength, footwear, and movement patterns to determine what’s contributing to your symptoms. Treatment may include targeted exercises, manual therapy, gait training, and recommendations to reduce stress on the affected tissues.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What causes heel pain when walking?
Plantar fasciitis is one of the most common causes, although Achilles tendinitis, heel fat pad syndrome, and other conditions can also contribute.

Is foot pain after walking normal?
Some temporary soreness after an especially active day is normal, but persistent or worsening pain should be evaluated.

Can physical therapy help plantar fasciitis?
Yes. Physical therapy can improve flexibility, strengthen the muscles that support your feet, reduce pain, and address movement patterns contributing to symptoms.

Should I keep walking if my heel hurts?
If discomfort is mild, reducing activity and allowing time to recover may help. However, pain that changes the way you walk or continues to worsen should be evaluated by a healthcare professional.

The post Walking and Standing More This Summer: Prevent Foot and Heel Pain appeared first on ATI.

Soccer Injuries: What They Mean and When to Get Help

Ryan Black — Fri, 19 Jun 2026 15:47:26 +0000

With the 2026 FIFA World Cup now underway, soccer is top of mind for millions of fans and athletes around the world. Whether you’re stepping onto the field yourself or watching your favorite players compete on the sport’s biggest stage, understanding common soccer injuries can provide valuable insight into the physical demands of the game. This guide explains some of the most common soccer injuries, what they may mean, how they are typically treated, and when it may be time to seek help from a physical therapist.

For players, recognizing symptoms early can help prevent minor issues from becoming more serious and support a safer return to play. For fans, understanding common injuries can provide context for the recovery challenges professional athletes often face throughout a season or tournament.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

Soccer injuries can affect players of all ages and skill levels.
Ankle sprains, knee injuries, hamstring strains, and groin injuries are among the most common soccer-related injuries.
Understanding symptoms can help you determine when to rest, seek treatment, or return to play.
Injury prevention strategies can reduce the risk of missing valuable playing time.
Physical therapy can help athletes recover safely and return to competition.

By the Numbers: Soccer Injuries and Participation

Soccer is one of the most popular sports in the world, but the physical demands of the game also contribute to a significant number of injuries each year.

Teams that perform the FIFA 11+ warm-up program can reduce overall injury rates by up to 39% and lower-extremity injuries by up to 43%. Source: FIFA 11+ Research
An estimated 5.2 million youth athletes participate in organized soccer annually in the United States, making it one of the country’s most popular youth sports. Source: Sports & Fitness Industry Association (SFIA)
Ankle sprains account for approximately 16% to 29% of all soccer injuries, making them one of the most common injuries in the sport. Source: International Journal of Sports Physical Therapy

These numbers highlight both the popularity of soccer and the importance of injury prevention, proper training, and timely treatment when injuries occur.

If you’re experiencing pain, recovering from an injury, or looking to improve your movement and performance, come to ATI Physical Therapy for an initial evaluation. Our team can help identify the cause of your symptoms and develop a personalized treatment plan to help you safely return to the activities you enjoy. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Soccer Injuries Happen

Soccer combines sprinting, cutting, jumping, kicking, and physical contact, often for long periods with little rest. These demands place stress on the muscles, joints, tendons, and ligaments throughout the body. While some injuries happen suddenly during a tackle or awkward landing, others develop gradually over time due to repetitive stress.

Understanding why injuries occur can help players take steps to reduce their risk and stay healthy throughout the season.

Rapid Changes in Direction

Soccer players frequently cut, pivot, and change direction at high speeds. These movements place significant stress on the knees and ankles and can contribute to ligament injuries when the body is not adequately prepared for the load.

Repetitive Running

A soccer player may cover several miles during a single match. The repetitive nature of running and sprinting can contribute to overuse injuries involving the knees, shins, hips, and feet.

Jumping and Landing

Whether contesting a header or reacting to a rebound, soccer players regularly jump and land under unpredictable conditions. Poor landing mechanics may increase stress on the lower extremities and elevate injury risk.

Contact and Collisions

Although soccer is not traditionally viewed as a collision sport, player-to-player contact is common. Tackles, accidental collisions, and awkward falls can all contribute to acute injuries.

Common Soccer Injuries and What They Mean

Many soccer injuries share similar symptoms, making it difficult to know exactly what is wrong without a proper evaluation. Understanding what common symptoms may indicate can help athletes make informed decisions about treatment and recovery.

Ankle Sprains

Ankle sprains are among the most common injuries in soccer and occur at every level of play, from youth leagues to the World Cup.

Symptoms:

Swelling
Bruising
Pain while walking
Difficulty changing direction

What It May Mean:

Stretched or torn ankle ligaments
Joint instability
Reduced balance and mobility

Knee Pain and ACL Injuries

Knee injuries are among the most feared injuries in soccer because they can significantly impact mobility and, in some cases, require surgery.

Symptoms:

A popping sensation
Swelling
Knee instability
Pain during cutting movements

What It May Mean:

ACL injury
Meniscus injury
Patellofemoral pain syndrome

Hamstring Strains

Hamstring injuries are frequently seen among elite soccer players due to the repeated sprinting demands of the sport.

Symptoms:

Sudden pain in the back of the thigh
Tightness
Weakness
Difficulty sprinting

What It May Mean:

Muscle strain
Partial muscle tear
Reduced flexibility and strength

Groin Strains

Groin injuries commonly occur during kicking, sprinting, and rapid changes of direction.

Symptoms:

Inner thigh pain
Pain while kicking
Discomfort when changing direction

What It May Mean:

Adductor strain
Muscle irritation
Reduced hip mobility

Shin Splints

Shin splints often develop gradually and are especially common during periods of increased training.

Symptoms:

Pain along the shin bone
Soreness during or after running
Tenderness to touch

What It May Mean:

Overuse injury
Training load imbalance
Early stress-related irritation

Concussion Symptoms

Head injuries should always be taken seriously. Concussions can occur during collisions, falls, or contact with another player’s head, shoulder, or elbow.

Symptoms:

Headache
Dizziness
Confusion
Sensitivity to light
Difficulty concentrating

What It May Mean:

Possible concussion requiring medical evaluation

What to Do After a Soccer Injury

The moments immediately following an injury can have a significant impact on recovery. While some injuries are minor and resolve quickly, others require medical attention or a structured rehabilitation program. Understanding how to respond after an injury can help reduce further damage and improve your chances of returning to play safely.

If symptoms are severe, worsen over time, or prevent normal movement, it is important to seek professional evaluation.

Stop Playing if Symptoms Increase

Continuing to play through pain may worsen an injury and extend recovery time. If pain, swelling, instability, or dizziness develops, it is best to stop activity and assess the situation.

Protect the Injured Area

Avoid movements that aggravate symptoms and consider using supportive measures such as a brace or crutches, if recommended by a healthcare professional.

Begin Gentle Movement When Appropriate

Complete rest is not always the answer. Depending on the injury, gentle movement and controlled activity may help maintain mobility and promote recovery.

Seek Evaluation if Symptoms Persist

Pain that lasts more than a few days, recurring injuries, significant swelling, or feelings of instability should be evaluated by a qualified healthcare provider or physical therapist.

Soccer Injury Prevention Tips

While no athlete can eliminate injury risk entirely, there are several strategies that can help reduce the likelihood of injury. Consistency is often more important than intensity when it comes to injury prevention. Small habits performed regularly can have a significant impact throughout a season.

Professional teams around the world invest heavily in injury prevention because keeping athletes healthy improves performance. Recreational and youth athletes can benefit from many of the same principles.

Warm Up Before Every Practice and Game

Dynamic warm-ups prepare muscles and joints for activity while improving movement quality and reaction time.

Build Strength Throughout the Season

Strong muscles help absorb force, stabilize joints, and reduce stress on the body during high-demand activities.

Improve Balance and Coordination

Balance training can improve body awareness and may help reduce the risk of ankle and knee injuries.

Avoid Sudden Training Increases

Large increases in training volume, intensity, or frequency can place excessive stress on the body and increase injury risk.

Prioritize Recovery

Adequate sleep, hydration, nutrition, and rest days all play important roles in injury prevention and athletic performance.

Soccer Warm-Up Exercises

A proper warm-up helps prepare the body for the physical demands of soccer. These exercises are commonly used to increase blood flow, improve mobility, activate key muscle groups, and prepare athletes for sprinting, cutting, and jumping activities.

Perform these movements in a controlled manner and focus on quality movement rather than speed.

Leg Swings

10 forward and backward
10 side to side per leg

Walking Lunges

10 repetitions per side
Maintain an upright posture throughout the movement

High Knees

2 sets of 20 feet
Focus on quick, controlled movements

Lateral Shuffles

2 sets of 20 feet in each direction
Keep knees slightly bent and stay athletic

Single-Leg Balance

Hold for 30 seconds per side
Repeat twice
Progress by closing your eyes or standing on an unstable surface

When to See a Physical Therapist

Many soccer injuries improve with time and appropriate management, but some symptoms require additional attention. Persistent pain, repeated injuries, limited mobility, or difficulty returning to sport may indicate underlying issues that should be addressed.

Physical therapists work with athletes of all ages and skill levels to identify movement limitations, restore strength, improve mobility, and create individualized return-to-play plans. Whether you’re recovering from a recent injury or trying to prevent future problems, physical therapy can help you stay active and perform at your best.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the most common soccer injury?
Ankle sprains are among the most common soccer injuries across all age groups and levels of competition.

Can physical therapy help after an ACL injury?
Yes. Physical therapy is an essential part of recovery following an ACL injury and can help improve strength, mobility, balance, and confidence during the return-to-play process.

How can I reduce my risk of soccer injuries?
A combination of proper warm-ups, strength training, balance exercises, gradual training progression, and adequate recovery can help reduce injury risk.

Should I play through pain during a soccer match?
Pain is often a signal that something may be wrong. Continuing to play through significant pain can increase the risk of worsening an injury.

When should I see a physical therapist for a soccer injury?
If pain persists, limits activity, repeatedly returns, or affects your ability to play, a physical therapy evaluation may help identify the cause and guide recovery.

The post Soccer Injuries: What They Mean and When to Get Help appeared first on ATI.

Pain When Walking: Common Causes and When to Get Help

Ryan Black — Thu, 02 Apr 2026 15:47:10 +0000

If walking hurts, don’t ignore it. Pain in your feet, knees, hips, or back can be a sign of an underlying issue. This guide explains common causes of walking pain, what your symptoms may be telling you, and when to see a physical therapist.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

Walking pain can occur in the feet, knees, hips, or lower back.
Early treatment can help prevent symptoms from getting worse.
Small changes in strength and movement can reduce pain and improve walking.
In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Understanding Walking Pain

Walking is part of everyday life, which is exactly why pain with every step can be so frustrating. Even minor issues, like muscle weakness, joint stiffness, overuse, or poor alignment, can put extra strain on your body and make walking uncomfortable. Pain can also show up after changes in activity, footwear, or terrain. Over time, those small stresses can build up, change the way you move, and lead to pain in your feet, knees, hips, or back.
Walking pain is not random. Once you understand what is causing it, you can start taking the right steps to feel better.

By the Numbers: Walking Pain and Mobility

Walking-related pain and mobility issues are extremely common and can impact daily life.

Up to 1 in 4 adults experience chronic pain that can affect daily movement and activity levels (Centers for Disease Control and Prevention).
Arthritis, a leading cause of joint pain during walking, affects millions of adults and commonly affects the knees and hips (Centers for Disease Control and Prevention).
Foot and ankle problems are a frequent source of walking pain, especially when combined with improper footwear or overuse (American Academy of Orthopaedic Surgeons).

These trends highlight how common walking pain is and why early attention can make a meaningful difference.

If you or a loved one is experiencing pain while walking, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

What Pain When Walking May Be Telling You

Pain when walking does not always start with one clear injury. Often, it builds as repeated stress, weakness, stiffness, or changes in movement begin to catch up with you. The location of the pain can offer clues about what is driving it and what kind of treatment may help.

Foot Pain When Walking

Pain in the bottom of the foot is often linked to plantar fasciitis, irritated soft tissue, or strain from overuse. Unsupportive shoes, long hours on your feet, or a sudden jump in activity can trigger it.

Many people notice it most with their first steps in the morning or after sitting for a while.

Knee Pain When Walking

Knee pain often develops when the joint is taking more stress than it can handle. That can happen because of muscle weakness, poor alignment, or irritation in the cartilage and surrounding tissues. It may become more noticeable on stairs, hills, or longer walks.

Hip Pain When Walking

Hip pain can come from joint stiffness, muscle weakness, or overworked tissues around the hip. Some people feel it in the front of the hip, while others notice it along the outside. It may show up as a deep ache that makes walking feel less smooth and comfortable.

Lower Back Pain When Walking

Lower back pain during walking is often tied to posture, limited mobility, or weakness in the core and hips. It may start as mild discomfort and build the longer you stay on your feet, especially if your body is compensating for stiffness or poor movement elsewhere.

Steps You Can Take to Reduce Walking Pain

Reducing walking pain usually takes more than just resting and hoping it goes away. The goal is to take stress off the irritated area, improve how your body moves, and make a few smart changes that support recovery.

Get the Right Shoes for Your Feet

Do not just grab a new pair of sneakers and hope for the best. Go to a specialty running or footwear store where they can measure your feet properly, look at your arch type, and recommend shoes based on how you walk and where you feel pain. If your shoes are worn down, replace them. The right support can make a noticeable difference.

Build Strength Where You Need It

Weakness in the hips, glutes, core, or legs can increase stress on the feet, knees, and back. Start with targeted exercises that match your symptoms and increase gradually. If an exercise makes your pain worse during or after, that is a sign to back off and adjust.

Work on Stiff Areas

Tight ankles, stiff hips, and limited mobility through the lower back can all change the way you walk. Gentle stretching and mobility work can help you move more freely and reduce strain with each step. Focus on the areas that feel restricted, not just the place that hurts.

Adjust How Much You Are Doing

You do not have to stop walking completely, but you may need to scale it back for a bit. Shorten your distance, avoid hills, switch to flatter surfaces, or take breaks before pain starts to build. The goal is to stay moving without repeatedly aggravating the problem.

Pay Attention to Patterns

Notice when the pain is worst: first thing in the morning, after long walks, on stairs, or after sitting. Those patterns can help you figure out what is driving the problem and whether it is improving or getting worse.

Get Evaluated if it Keeps Coming Back

If walking pain keeps returning, starts changing the way you move, or limits how far you can go, it is time to get an evaluation. A physical therapist can help pinpoint the source and give you a plan that is more specific than trial and error.

Exercises to Try Based on Where It Hurts

The right exercises depend on where your pain stems from. If your symptoms are related to foot strain, knee overload, hip weakness, or lower back stiffness, a few targeted movements can help reduce stress on irritated areas and improve the way you walk. These exercises are simple starting points that support strength, control, and mobility in the areas most often linked to walking pain.

Move slowly, stay controlled, and stop if your pain gets sharper, starts spreading, or feels worse afterward. Mild muscle fatigue is fine. Increasing joint pain is not.

Heel Raises for Foot and Ankle Support

If pain is showing up in the bottom of your foot, around the heel, or through the arch, calf and foot strength can make a real difference. Heel raises help build support through the foot and ankle, which can reduce strain with each step. This can be especially helpful for pain related to plantar fasciitis, overuse, or poor push-off when walking.

How to do it:

Stand near a counter, wall, or sturdy chair for balance
Place your feet hip-width apart
Slowly lift your heels off the ground so you rise onto the balls of your feet
Pause for 1 to 2 seconds at the top
Lower slowly and with control

Start with 2 sets of 10 repetitions

What to watch for:

Keep your weight centered; do not roll your ankles outward
Try not to rush the lowering phase
If both feet feel easy, then progress to doing more of the work on one side at a time

Seated Knee Extensions for Knee Support

If walking bothers your knee, especially with stairs, hills, or longer distances, thigh muscle weakness may be adding extra stress to the joint. Seated knee extensions help strengthen the quadriceps, which support the knee and improve control during walking.

How to do it:

Sit tall in a chair with both feet flat on the floor
Slowly straighten one knee until your leg is almost fully extended
Hold for 1 to 2 seconds
Lower back down with control
Repeat on the other side

Start with: 2 sets of 10 repetitions per leg

What to watch for:

Move slowly instead of snapping the leg straight
Keep your posture upright rather than leaning back
You should feel the front of the thigh working, not sharp pain in the knee

Bridges for Hip and Glute Strength

If you feel pain in the hip, or if your knee or low back starts to ache the longer you walk, weakness through the hips and glutes may be part of the problem. Bridges help strengthen the muscles that stabilize your pelvis and support better alignment with each step.

How to do it:

Lie on your back with your knees bent and feet flat on the floor
Place your feet about hip-width apart
Tighten your stomach gently, squeeze your glutes, and then lift your hips off the floor
Raise until your shoulders, hips, and knees form a gentle line
Pause briefly, then lower slowly

Start with: 2 sets of 10 repetitions

What to watch for:

Push through your heels, not your toes
Do not arch your lower back to get higher
You should feel this mostly in the glutes and the back of the hips

Hip Mobility for Stride and Lower Back Relief

If your hip feels stiff, your stride feels shorter, or your lower back starts tightening up during walks, limited hip mobility may be forcing your body to compensate. A gentle hip stretch can help you move more freely and reduce stress above and below the joint.

How to do it:

Stand in a split stance with one foot forward and one foot back
Bend the front knee slightly
Tuck your pelvis under a bit and shift your weight forward until you feel a stretch in the front of the back hip
Hold, then switch sides

Start with: 20 to 30 seconds per side, 2 to 3 times

What to watch for:

Keep your chest upright
Do not force the stretch
You should feel a gentle pull in the front of the hip, not pinching

Standing Marches for Balance and Hip Control

If walking feels awkward, uneven, or unstable, standing marches can help improve single-leg control and hip stability. That matters because every step you take puts your body briefly on one leg.

How to do it:

Stand tall near a counter or wall for support
Slowly lift one knee toward hip height, then lower it
Alternate sides in a slow, controlled rhythm
Focus on staying upright and balanced

Start with: 2 sets of 10 marches per side

What to watch for:

Avoid leaning side to side
Keep your core gently engaged
Use your hands for balance as needed

How These Exercises Connect to Walking Pain

These movements are not random. Each one supports a problem area commonly involved in pain when walking:

Foot pain: heel raises can improve calf and foot strength to reduce stress on the plantar fascia and other overworked tissues
Knee pain: knee extensions and bridges can improve support from the quads and hips, so the knee is not doing all the work
Hip pain: bridges, marches, and hip mobility work can improve stability and reduce strain around the joint
Lower back pain: stronger hips, better balance, and improved mobility can reduce the compensations that build tension in the lower back

A Simple Way to Start

If you want to try these on your own, start small. Pick 2 or 3 exercises that match where your pain is showing up and do them 3 to 4 times per week for 2 weeks.

A simple example:

Foot pain: heel raises, hip bridges, standing marches
Knee pain: seated knee extensions, hip bridges, standing marches
Hip pain: hip bridges, hip mobility stretch, standing marches
Lower back pain: hip bridges, hip mobility stretch, standing marches

If your walking feels easier, your pain comes on later, or recovery is quicker afterward, that is a good sign you are moving in the right direction. If symptoms keep getting worse, start limiting how far you walk, or change the way you move, then it is time to get evaluated by a physical therapist.

When to See a Physical Therapist

If walking pain continues, worsens, or begins to limit your daily activity, it may be time for an evaluation. A licensed physical therapist can assess how your body moves, identify the source of your pain, and create a personalized plan to help you move more comfortably.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is it normal to have pain when walking?
Occasional discomfort can happen, but ongoing pain is often a sign something needs attention.

Should I keep walking through pain?
Mild discomfort may improve with movement, but persistent or worsening pain should be evaluated.

Can shoes cause walking pain?
Yes. Poor support or worn-out shoes can contribute to foot, knee, and hip pain.

Can physical therapy help walking pain?
Yes. Physical therapy can improve strength, mobility, and movement patterns to reduce pain.

The post Pain When Walking: Common Causes and When to Get Help appeared first on ATI.

Football Season Injury Guide: From Ankle Sprains to Turf Toe

Ryan Black — Fri, 26 Sep 2025 15:13:47 +0000

Football season brings excitement, hard hits, and a steady stream of questions about injuries. This guide explains what the most common football injuries mean, how they happen, what symptoms to watch for, and what recovery looks like. You will learn how physical therapy for football injuries helps athletes return to the game with confidence, and when to see a licensed physical therapist for an evaluation.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Why These Football Injuries Happen And What Recovery Involves

Football is fast, physical, and unpredictable. Quick cuts, high-speed sprints, and contact place heavy demands on your knees, ankles, feet, shoulders, and head. If you are a player, a parent, or a fantasy football fan trying to decode weekly football injury reports, it can be hard to know what each injury means and how long recovery might take. This handy guide walks through five common football injuries, including ACL tears, concussions, hamstring strains, ankle sprains, and turf toe, so you know what to expect and how expert care supports a safe return to play

If you or a loved one has experienced a sports injury, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to get started.

Schedule Now

ACL Tear

What it is
The ACL is a key knee ligament that keeps the joint stable during cuts and landings. It connects the thigh bone to the shin bone and limits forward slide and twisting. In football, it often tears during a quick change of direction, a sudden stop, or an awkward landing from a jump. Many people hear or feel a pop, then notice swelling and a sense that the knee wants to give way with pivoting.

Common causes

Sudden direction changes or cuts while the foot is planted.
Awkward landings from a jump.
Direct contact that drives the knee inward.

Typical symptoms

A pop at the time of injury, followed by swelling within hours.
Feeling of giving way or instability.
Pain with cutting or pivoting.
Trouble with football cutting drills and quick stops.

Common treatments

Early care focuses on swelling control, range of motion, and quadriceps activation.
Many athletes choose surgical reconstruction, especially for cutting sports.
Some people do well with structured non-surgical rehab depending on sport and stability demands.
Bracing may be used in phases of rehab.

How physical therapy helps

Restores range of motion and reduces swelling.
Rebuilds quadriceps, hamstring, and hip strength.
Trains landing mechanics, cutting drills, and sport-specific agility.
Uses return to sport testing to guide timing and reduce reinjury risk.

When to see a physical therapist
As soon as possible after injury or diagnosis. If surgery is planned, prehab improves early strength and post-op outcomes. If non-surgical care is chosen, a licensed physical therapist can develop a program tailored to your specific sport.

Concussion

What it is
A concussion is a mild traumatic brain injury that temporarily changes how the brain works after a hit or hard jolt. The rapid movement causes the brain to shift inside the skull, which disrupts normal signaling for a short period. You do not need to black out to have a concussion, and CT or MRI scans are often normal. Symptoms may start right away or can build over several hours. Most concussions improve within days to a few weeks with the right plan, which includes a gradual return to school, daily life, and sports following a return to play concussion protocol.

Common causes

Helmet-to-helmet contact.
Falls to the turf or ground.
Hits that jar the head and neck.

Typical symptoms

Headache, dizziness, nausea, sensitivity to light or noise.
Feeling foggy or slowed down.
Balance problems or vision changes.
Symptoms can appear right away or develop over hours.

Common treatments

Brief relative rest, followed by a gradual return to learning, daily activity, and sport.
Medical evaluation to rule out red flags.
Addressing neck pain, vestibular symptoms, and vision issues when present.

How physical therapy helps

Vestibular and balance retraining for dizziness and motion sensitivity.
Cervical spine mobility and strength for neck-related headache.

When to see a physical therapist
Visit a physical therapist if symptoms persist beyond a few days, or if dizziness, balance issues, or neck pain are limiting your daily life. Follow the school or league’s return-to-play rules and seek medical care immediately for any worsening symptoms.

Hamstring Strain

What it is
A hamstring strain is a pulled muscle in the back of your thigh. The muscle or tendon fibers overstretch or tear during a sprint, a sudden start, or a long stride. Strains are graded from mild to more severe, which influences recovery time and when sprinting can resume. Prior hamstring injuries and limited hip strength raise the risk of another strain.

Common causes

Sprinting at top speed during a breakaway.
Sudden acceleration or deceleration.
Previous hamstring injury or inadequate warm-up.

Typical symptoms

Sudden sharp pain in the back of the thigh.
Tenderness, bruising, or swelling.
Pain with running, kicking, or bending forward.
Difficulty with football sprint work and long routes.

Common treatments

Early protection and pain control.
Progressive loading with exercises that lengthen and strengthen the hamstrings.
Gradual return to sprinting and change of direction drills.

How physical therapy helps

Selects the right exercises at the right time, such as hip-dominant and knee-dominant loading.
Restores hamstring length, power, and coordination.
Screens sprint mechanics and strength imbalances to reduce recurrence.
Guides return to run progressions and late-stage speed work.

When to see a physical therapist
If pain limits walking, running, or practice, or if you have a history of repeated strains. Early guidance helps you progress without setbacks.

Ankle Sprain

What it is
An ankle sprain is a stretched or torn ligament around the ankle. Most involve the outer, or lateral, ligaments after the foot rolls inward. A high ankle sprain involves the ligaments between the two shin bones, which help hold the ankle together and often take longer to heal. Without the right rehabilitation, the ankle can remain stiff, weak, or prone to reinjury.

Common causes

Rolling the ankle during a cut or when landing on another player’s foot.
Direct contact that forces the ankle to twist.
For a high ankle sprain, the foot is planted with the leg rotated outward.

Typical symptoms

Pain, swelling, and bruising around the ankle.
Pain above the ankle for a high ankle sprain.
Difficulty putting weight on the foot, especially on uneven ground.
Trouble with football change of direction and planting to cut.

Common treatments

Early care focuses on swelling control and protected weight bearing.
Bracing or taping for support during the early return to activity.
Progressive strengthening, balance, and agility drills.
Imaging or medical referral if pain is severe or not improving.

How physical therapy helps

Restores ankle motion and swelling control.
Rebuilds strength in the calf, peroneals, and hips.
Trains balance and change of direction skills to reduce re-sprain risk.
Grades load and running progressions so you return safely.

When to see a physical therapist
See a physical therapist if walking is painful, if the ankle feels unstable, or if you have repeated sprains. Early rehab reduces the chance of chronic instability.

Turf Toe

What it is
Turf toe is a sprain of the big toe joint. The toe bends back too far during push-off, stressing the tissues on the underside of the joint, including the plantar plate and small sesamoid bones. Stiff playing surfaces and flexible shoes can increase stress at this joint. The result is painful push-off, slower acceleration, and trouble cutting.

Common causes

Forceful push-off on a stiff surface while the big toe is extended.
Getting the toe caught on turf or in a shoe while the body moves forward.
Repeated microtrauma from explosive starts.

Typical symptoms

Pain and swelling at the base of the big toe.
Pain with push-off, sprinting, or cutting.
Stiffness and tenderness when the toe is bent back.
Difficulty pushing off during football acceleration.

Common treatments

Relative rest and swelling control.
Taping, stiff-soled shoes, or a turf toe plate to limit painful motion.
Gradual loading as symptoms ease.

How physical therapy helps

Reduces pain and stiffness with gentle mobility and soft tissue work.
Builds foot and calf strength to improve push-off mechanics.
Progresses running, cutting, and return to sport drills based on tolerance.
Guides footwear and insert choices during recovery.

When to See a Physical Therapist

Consider an evaluation if any of the following apply:

You miss practice or limit play because of pain.
You have swelling that does not improve over a few days.
You feel unsteady, weak, or afraid to cut or sprint.
You have a history of the same injury and want to prevent a setback.
You are unsure how to progress your return to play.

A licensed physical therapist can assess movement, strength, and sport demands, then build a plan that matches your role and timeline. If you or a loved one has a new football injury, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to get started.

Schedule Now

Frequently Asked Questions

How long do football injuries take to heal?
Timelines vary by injury and severity. Some sprains and strains improve within weeks. Others, such as ACL tears, require longer rehab. Your therapist will guide the timeline based on your strength, function, and the demands of your sport.

Do braces or tape help with football injuries?
They can. Bracing or taping supports the joint during early return to activity. Your therapist will help you choose the right option and show you how to apply it.

How do I know when it is safe to return to football?
Return to play should be based on symptoms, strength, motion, and functional testing, not the calendar alone. Your therapist will assess sprinting, cutting, landing, and position-specific skills to help you make an informed decision.

Is imaging always needed for football injuries?
Not always. Many soft tissue injuries can be diagnosed and treated based on history and exam. Your clinician will refer for imaging when needed.

The post Football Season Injury Guide: From Ankle Sprains to Turf Toe appeared first on ATI.

3 Stretches for Plantar Fasciitis

abbymccallsmith — Sat, 22 Jun 2019 00:00:00 +0000

Have you gone out for run, but felt pain in your heel when you woke up? The pain you are feeling could be caused by plantar fasciitis.

Plantar fasciitis (or commonly referred to as Jogger’s heel) is caused by inflammation fibrosis, or the structural deterioration of the plantar fascia of the foot. The plantar fascia supports the arch of the foot. It is a band of connective tissues that originates by the heel bone, and extends to the sole of the foot before inserting to the base of toes. The plantar fascia absorbs shock during weight bearing, but can be damaged during activity. Constant tension in the plantar fascia can cause micro tears, which will result in a sharp stabbing pain in your heel or arch.

Plantar Fascia Stretch

Position your foot on an elevated surface, let your foot bear all your weight and drop your heel to the floor. Hold the stretch for 30 seconds, and you will feel the stretch from the bottom of the foot, to the middle of your calf. Repeat this three times, two to three times a day.

Calf Stretch

Place your hands on a wall, with your foot forward, and the affected foot back. Push towards the wall, keeping your calf straight and your heel to the ground. Hold it for 30 seconds, three times, two to three times a day.

Heel Stretch

Having your hands still placed on the wall, move your affected foot closer to your other foot with your knee bent. Keep your heel close to the ground to get a nice, thorough stretch. Hold it 30 seconds, three times, two to three times a day.

The post 3 Stretches for Plantar Fasciitis appeared first on ATI.