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

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.

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.

Summer often means more time outdoors, whether you’re playing tennis or pickleball, golfing, tackling home improvement projects, or spending weekends working in the yard. While these activities are enjoyable, they also involve repetitive gripping, lifting, swinging, and twisting motions that can place significant stress on the elbow.

If you’ve started noticing pain around the inside or outside of your elbow, you’re not alone. This guide explains the differences between tennis elbow and golfer’s elbow, why they happen, what symptoms to watch for, and how physical therapy can help you recover and prevent the pain from returning.

Reviewed and contributions made by physical therapist Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Tennis elbow and golfer’s elbow are common overuse injuries affecting different tendons around the elbow.
• Repetitive gripping, lifting, swinging, and twisting are common causes of elbow pain.
• Early treatment can help prevent persistent symptoms and reduce recovery time.
• Strengthening the forearm, wrist, and shoulder muscles can reduce stress on the elbow.
• Physical therapy can improve strength, mobility, and movement mechanics to support long-term recovery.

By the Numbers: Elbow Pain and Overuse Injuries

Overuse injuries of the elbow affect athletes, recreational enthusiasts, and workers alike. As outdoor activity increases during the summer, these conditions often become more noticeable.

• More than 90% of golfer’s elbow cases are not sports-related. Most occur in people who perform repetitive forceful gripping or manual work such as construction, plumbing, carpentry, or frequent lifting.
  Source: NIH / NCBI Bookshelf: Medial Epicondylitis (Golfer’s Elbow)
• Symptoms of tennis elbow persist for more than one year in up to 20% of people if not successfully treated.
  Source: NIH / PMC: Tennis Elbow
• Approximately 80% to 95% of people with tennis elbow improve with nonsurgical treatment, including physical therapy, activity modification, and strengthening exercises.
  Source: American Academy of Orthopaedic Surgeons: Tennis Elbow (Lateral Epicondylitis)

These statistics reinforce an important message: elbow pain isn’t limited to athletes, and it doesn’t have to become a long-term problem. Recognizing symptoms early and starting appropriate treatment can help most people recover without surgery.

If elbow pain is interfering with work, sports, or everyday activities, ATI Physical Therapy can help. Our team will develop a personalized treatment plan to reduce pain, restore strength, and help you return to the activities you enjoy. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Elbow Pain Develops

The elbow works hard during many everyday activities, not just sports. Repeated gripping, lifting, carrying, twisting, or using tools can overload the tendons that connect your forearm muscles to the elbow. Over time, these tissues may become irritated, resulting in pain that gradually worsens if the underlying cause isn’t addressed.

Although tennis and golf gave these conditions their names, many people who develop elbow pain have never played either sport. Home improvement projects, yardwork, manual labor, and even frequent computer or mouse use can all contribute to overuse injuries.

Repetitive Gripping

Holding tools, racquets, golf clubs, or gardening equipment for long periods increases stress on the forearm tendons.

Lifting and Carrying

Repeated lifting, especially with poor body mechanics, can overload the muscles attached to the elbow.

Yardwork and Home Projects

Painting, gardening, shoveling, trimming hedges, and using power tools often involve repetitive arm motions that can irritate the elbow.

Racquet Sports

Tennis, pickleball, racquetball, and padel require repeated gripping and wrist movements that can contribute to overuse injuries.

Tennis Elbow vs. Golfer’s Elbow

Although they share similar names, these conditions affect different areas of the elbow and involve different tendon groups. Recognizing where your pain occurs can help you better understand what may be contributing to your symptoms and when it’s time to seek treatment.

Tennis Elbow (Lateral Epicondylitis)

Symptoms

• Pain on the outside of the elbow
• Weak grip strength
• Pain while lifting objects
• Pain during wrist extension
• Discomfort when shaking hands

What It May Mean

The tendons that extend the wrist have become irritated from repetitive gripping, lifting, or wrist movements.

Golfer’s Elbow (Medial Epicondylitis)

Symptoms

• Pain on the inside of the elbow
• Tenderness near the bony prominence
• Pain when gripping objects
• Pain while flexing the wrist
• Morning stiffness

What It May Mean

The tendons responsible for wrist flexion have become overloaded from repetitive gripping or forceful wrist movements.

Other Causes of Elbow Pain

Symptoms

• Swelling
• Catching or locking
• Numbness or tingling
• Pain with bending or straightening the elbow

What It May Mean

Elbow pain may also result from arthritis, bursitis, ligament injuries, tendon tears, or nerve irritation such as cubital tunnel syndrome.

How to Reduce Elbow Pain

Many elbow overuse injuries improve with a combination of activity modification, progressive strengthening, and improved movement mechanics. Continuing painful activities without addressing the underlying problem can prolong recovery and increase tendon irritation.

Making small adjustments early can often prevent symptoms from becoming chronic.

Reduce Repetitive Activities

Temporarily reducing activities that trigger symptoms gives irritated tendons an opportunity to recover.

Improve Grip Technique

Using proper equipment, avoiding excessive grip force, and maintaining good mechanics can reduce stress on the elbow.

Strengthen the Entire Arm

Strong shoulders, upper back muscles, and forearms help distribute force more efficiently and reduce strain on the elbow.

Don’t Ignore Persistent Pain

Pain lasting more than a few weeks or worsening despite rest should be evaluated by a healthcare professional.

Exercises for Tennis Elbow and Golfer’s Elbow

Targeted stretching and strengthening exercises can improve tendon capacity, reduce pain, and restore function. Perform these exercises slowly and stop if symptoms significantly worsen.

Muscle Massage

• Using a tennis ball or hands, gentle massage the sore muscle groups for 2-3 minutes
• Avoid rolling directly on the bone

Perform as needed.

Why it helps: Muscles often have trigger points within them that are applying tension to the tendon and bone, which can lead to pain.  Massaging prior to stretching allows the muscles to be more accepting of a stretch and the stretch to be less discomforting.

Wrist Extensor Stretch

• Extend one arm straight in front of you.
• Gently bend your wrist downward using your opposite hand.
• Hold for 30 seconds.

Repeat 3 times per side.

Why it helps: Stretches the muscles commonly involved in tennis elbow and reduces tension on the outside of the elbow.

Wrist Flexor Stretch

• Extend one arm with your palm facing upward.
• Gently pull your fingers backward.
• Hold for 30 seconds.

Repeat 3 times per side.

Why it helps: Improves flexibility of the forearm muscles associated with golfer’s elbow.

Eccentric Wrist Extension

• Hold a light dumbbell or soup can.
• Use your opposite hand to help lift the weight.
• Slowly lower it over 3 to 5 seconds.

Perform 2 sets of 10 repetitions.

Why it helps: Helps strengthen irritated tendons and is commonly included in rehabilitation programs for tennis elbow.

Grip Strengthening

• Squeeze a soft therapy ball.
• Hold for 5 seconds before relaxing.

Perform 15 repetitions.

Why it helps: Builds grip strength while improving the endurance of the forearm muscles that support the elbow.

When to See a Physical Therapist

While mild soreness often improves with rest, persistent elbow pain, weakness, or difficulty performing everyday activities should not be ignored. Early treatment can help address the underlying cause before symptoms become more difficult to manage.

A physical therapist can evaluate your movement patterns, strength, flexibility, and activity demands to identify what’s contributing to your elbow pain. Treatment may include progressive strengthening, manual therapy, activity modification, ergonomic recommendations, and education to help prevent recurrence

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What’s the difference between tennis elbow and golfer’s elbow?

Tennis elbow affects the tendons on the outside of the elbow, while golfer’s elbow affects the tendons on the inside. Both are overuse injuries caused by repetitive stress.

Can you get tennis elbow if you don’t play tennis?

Yes. Most people who develop tennis elbow do so from repetitive work, home improvement projects, yardwork, or other everyday activities rather than racquet sports.

Does physical therapy help elbow tendinitis?

Yes. Physical therapy is one of the most effective nonsurgical treatments for both tennis elbow and golfer’s elbow, helping reduce pain while restoring strength and function.

Should I keep exercising if my elbow hurts?

Mild discomfort may improve with activity modification, but persistent or worsening pain should be evaluated before continuing repetitive activities.

The post Elbow Pain Explained: Tennis Elbow, Golfer’s Elbow, and Everyday Overuse appeared first on ATI.

By the middle of the year, many people have settled into daily work routines without giving much thought to their workstation setup. Whether you’re working from home, in an office, or splitting time between both, hours spent sitting at a poorly arranged desk can gradually contribute to neck pain, back pain, shoulder tension, and wrist discomfort.

The good news is that improving your workspace doesn’t have to mean buying expensive equipment. Small changes to your chair, monitor, keyboard, and daily movement habits can reduce unnecessary strain and help you work more comfortably. This guide explains how to build a healthier workstation, incorporates expert insights from an ATI Physical Therapy clinician recently featured by Fit&Well, and outlines when physical therapy may help if pain persists.

Reviewed and contributions made by physical therapist Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Small ergonomic adjustments can reduce stress on your neck, back, shoulders, and wrists.
• Sitting in one position for long periods can contribute to stiffness and discomfort.
• Regular movement breaks are just as important as proper workstation setup.
• Good posture is about reducing strain, not maintaining a perfectly upright position all day.
• Physical therapy can help address persistent pain related to desk work.

By the Numbers: Desk Work and Musculoskeletal Pain

Millions of Americans spend most of their workday sitting, making workstation setup an important part of overall musculoskeletal health.

• In one study of desk-based workers, 43.3% reported neck pain during the previous year, and 28.3% experienced work-related neck pain.
  Source: NIH / PMC: Work-Related Neck Pain Among Desk Job Workers
• Nearly 60% of office workers reported musculoskeletal pain in at least one body region, with the neck, shoulders, and lower back among the most commonly affected areas.
  Source: NIH / PMC: Ergonomic Factors and Upper-Body Pain Among Office Workers
• Computer workers may be two to three times more likely to develop chronic neck pain than the general population.
  Source: NIH / PMC: Effectiveness of Exercise in Office Workers With Neck Pain

These statistics reinforce an important point: discomfort isn’t simply part of office work. Proper workstation setup, regular movement breaks, and healthy posture habits can significantly reduce strain on your body over time.

If desk work is causing ongoing neck, back, shoulder, or wrist pain, ATI Physical Therapy can help. Our team will develop a personalized treatment plan to reduce pain, improve mobility, and help you feel more comfortable throughout your workday. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Desk Work Can Lead to Pain

Working at a computer doesn’t automatically cause pain, but repeating the same posture for hours each day can place stress on muscles and joints. Even a well-designed workstation can’t completely eliminate discomfort if you rarely change positions or take movement breaks.

The combination of prolonged sitting, repetitive typing, and poor monitor positioning often contributes to gradual aches that become more noticeable over time.

Sitting Too Long

Remaining in one position reduces circulation and increases muscle fatigue. Over time, this can contribute to stiffness in the neck, shoulders, lower back, and hips.

Poor Monitor Placement

Looking too far down or up at your screen places unnecessary stress on your neck. Keeping your monitor at eye level can help promote a more comfortable posture.

Keyboard and Mouse Position

Arms that reach too far forward or wrists that remain bent while typing can increase tension in the shoulders, forearms, and hands.

Lack of Movement

The body is designed to move. Standing, stretching, or taking a brief walk every 30 to 60 minutes helps improve circulation and reduce stiffness.

ATI Expert Insight

Poor workstation setup doesn’t just affect your comfort. Over time, it can change the way your body moves.

Daniel Kline, PT, DPT, a physical therapist with ATI Physical Therapy, recently shared with Fit&Well that prolonged sitting and computer work commonly contribute to rounded shoulders, forward head posture, and tightness through the chest and upper back. He emphasized that pairing proper workstation ergonomics with regular stretching and strengthening exercises can help reduce discomfort, improve posture, and support healthier movement throughout the workday.

Related Reading: The Four Most Effective Stretches for Rounded Posture From Sitting at a Desk

Simple Ergonomic Changes That Can Help

Many workstation improvements require little or no cost. Small adjustments to your setup can reduce unnecessary strain without completely changing how you work. Combined with regular movement and targeted stretching, these changes can help you stay more comfortable throughout the workday.

Raise Your Monitor

Position the top of your monitor at or just below eye level so you can look straight ahead without tilting your head.

Support Your Lower Back

Choose a chair that supports the natural curve of your lower back, and keep both feet flat on the floor or on a footrest.

Keep Elbows Close

Your elbows should remain close to your sides at roughly a 90-degree angle while typing or using your mouse.

Relax Your Shoulders

Avoid shrugging your shoulders or reaching excessively for your mouse. Keep frequently used items within easy reach.

Change Positions Often

There is no such thing as perfect posture all day. The best posture is your next posture. Aim to stand, stretch, or walk briefly every 30 to 60 minutes.

Desk Exercises Recommended by ATI Physical Therapy

The following exercises are commonly recommended by ATI Physical Therapy clinicians to help improve posture, reduce muscle tension, and counteract the effects of prolonged desk work. Several of these movements were recently highlighted by ATI physical therapist Daniel Kline, PT, DPT, in his Fit&Well interview discussing posture and desk ergonomics.

Doorway Pec Stretch

• Stand in a doorway with your forearms resting against the frame.
• Step forward until you feel a stretch across your chest.
• Keep your shoulders relaxed.

Hold for 30 seconds. Repeat 3 times.

Why it helps: Opens the chest and helps counteract rounded shoulders caused by prolonged sitting.

Prayer Stretch

• Place your palms together in front of your chest.
• Slowly lower your hands while keeping your palms together.
• Stop when you feel a stretch through your wrists and forearms.

Hold for 20 to 30 seconds. Repeat 3 times.

Why it helps: Reduces stiffness in the wrists and forearms from prolonged typing and mouse use.

Band External Rotation

• Hold a resistance band with your elbows tucked against your sides.
• Rotate your hands outward while keeping your elbows in place.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions.

Why it helps: Strengthens the rotator cuff and upper back muscles that support healthy shoulder posture.

Band Shoulder Extension

• Hold a resistance band with your arms straight.
• Pull the band backward toward your hips.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions.

Why it helps: Activates the muscles that pull the shoulders back into better alignment.

Chin Tucks

• Sit tall with relaxed shoulders.
• Gently pull your chin straight backward.
• Hold for 3 seconds before relaxing.

Perform 10 repetitions.

Why it helps: Helps reduce forward head posture associated with prolonged computer work.

Upper Back Extension and Rotation Stretch

• Sit tall and place your hands behind your head.
• Gently extend your upper back over the back of your chair, or as far as comfortable if your chair doesn’t provide support.
• Hold for 5 seconds, then return to the starting position.
• Repeat 5 times.
• Keeping your hands behind your head, slowly rotate your upper body to the left and then to the right.
• Perform 5 rotations on each side.

Perform whenever you begin to feel stiff throughout the workday.

Why it helps: Moving out of your desk posture is one of the best ways to reduce stiffness. Extending and rotating your upper back helps restore mobility, counteracts a hunched sitting position, and can relieve tension in the neck and shoulders.

When to See a Physical Therapist

Minor stiffness after a long workday often improves with movement, but persistent pain, numbness, tingling, or headaches related to desk work should not be ignored. Addressing symptoms early may help prevent more significant problems from developing.

A physical therapist can assess your posture, movement patterns, flexibility, strength, and workstation setup to identify factors contributing to your discomfort. Treatment may include targeted exercises, manual therapy, ergonomic recommendations, and strategies to help you move more comfortably throughout the workday.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the best desk posture?

Aim for a comfortable, supported posture with your feet flat on the floor, elbows close to your body, and your monitor at eye level.

How often should I stand while working?

Standing or walking for a few minutes every 30 to 60 minutes can help reduce stiffness and muscle fatigue.

Can poor ergonomics cause neck pain?

Yes. Poor monitor placement, unsupported posture, repetitive movements, and prolonged sitting can all contribute to neck discomfort.

Can physical therapy help with desk-related pain?

Yes. Physical therapy can identify movement limitations, improve strength and flexibility, recommend ergonomic adjustments, and help reduce pain associated with prolonged desk work.

The post Mid-Year Desk Reset: How Small Setup Changes Can Reduce Pain appeared first on ATI.

As Major League Baseball reaches the heart of its season, injury reports become just as common as box scores. Pitchers leave games with elbow discomfort, hitters battle oblique strains, and position players spend weeks recovering from shoulder or hamstring injuries. While these injuries affect professional athletes, they can also happen to youth, high school, college, and recreational baseball players.

Whether you’re stepping onto the diamond yourself or following your favorite team throughout the MLB season, understanding common baseball injuries can help you better recognize symptoms, understand what they may mean, and know when it’s time to seek treatment. This guide explains some of baseball’s most common injuries, how they typically occur, and how physical therapy can help athletes safely return to play.

Reviewed and contributions made by physical therapist and sports specialist Daniel Kline, DPT, SCS, ATC, author of Risk Factors and Injury Prevention in the Throwing Athlete – Kline – 2025 – Arthroscopy, Sports Medicine, and Rehabilitation – Wiley Online Library

Key Takeaways

• Baseball places repetitive stress on the shoulder, elbow, trunk, and lower body.
• Many baseball injuries begin as minor discomfort before developing into more serious conditions.
• Early evaluation and treatment may reduce recovery time and lower the risk of reinjury.
• Physical therapy plays an important role in both injury recovery and prevention.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

By the Numbers: Baseball Injuries

Baseball may not involve constant contact like football or hockey, but the repetitive nature of throwing, swinging, and sprinting creates unique injury risks throughout every season.

• Approximately 40% of injuries in Major League Baseball involve the shoulder or elbow, reflecting the significant demands placed on a player’s throwing arm.
  Source: Major League Baseball Health and Injury Tracking System (HITS)
• Up to 40% of youth baseball pitchers develop overuse injuries, with the shoulder and elbow being the most commonly affected areas.
  Source: Ann & Robert H. Lurie Children’s Hospital of Chicago
• Youth pitchers who continue throwing while fatigued are 36 times more likely to suffer a serious shoulder or elbow injury than those who stop when fatigue develops.
  Source: Little League Baseball University

These statistics reinforce the importance of proper throwing mechanics, appropriate recovery, and addressing pain or fatigue early before minor issues become more serious injuries.

If you’re experiencing baseball-related pain or recovering from an injury, ATI Physical Therapy can help. Our physical therapists develop personalized rehabilitation programs that focus on restoring strength, improving movement, and helping athletes safely return to the game they love. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Baseball Injuries Happen

Baseball may not seem as physically demanding as some sports, but every pitch, swing, and throw places stress on muscles, tendons, ligaments, and joints. Over the course of a long season, those repetitive movements can add up. While some injuries occur suddenly, many develop gradually from overuse, poor mechanics, or insufficient recovery between games.

Understanding why baseball injuries happen can help athletes recognize risk factors early and take steps to stay healthy throughout the season.

Repetitive Throwing

Pitching and throwing repeatedly places significant stress on the shoulder and elbow, especially during high-velocity throws.

High-Speed Rotational Movements

Batting requires explosive rotation through the hips, core, and shoulders, which can contribute to muscle strains if the body is not properly conditioned.

Year-Round Play

Many athletes now compete throughout the year with little time for recovery, increasing the risk of overuse injuries.

Sprinting and Quick Changes of Direction

Running the bases, fielding ground balls, and reacting quickly all place stress on the legs and lower body.

The Most Common Baseball Injuries

Even though baseball injuries can affect nearly every part of the body, several conditions occur far more frequently than others. Understanding what these injuries are and recognizing their symptoms early can help athletes receive appropriate care before minor issues become season-ending problems.

UCL Injuries (Tommy John Injury)

The ulnar collateral ligament (UCL) helps stabilize the elbow during throwing. Repetitive stress can damage this ligament, sometimes requiring surgery in severe cases.

Symptoms

• Pain on the inside of the elbow
• Loss of throwing velocity
• Difficulty controlling pitches
• A popping sensation during a throw

Rotator Cuff Injuries

Rotator cuff muscles help stabilize the shoulder throughout the throwing motion. Overuse can lead to inflammation, strains, or tears.

Symptoms

• Shoulder pain while throwing
• Weakness
• Pain reaching overhead
• Decreased throwing velocity

Shoulder Labrum Injuries

Labral injuries affect the cartilage that helps stabilize the shoulder joint and are common among overhead throwing athletes.

Symptoms

• Deep shoulder pain
• Clicking or catching sensations
• Reduced strength
• Difficulty throwing

Elbow Tendinitis

Repeated throwing can irritate the tendons around the elbow, causing inflammation and pain.

Symptoms

• Tenderness around the elbow
• Pain after throwing
• Stiffness
• Weak grip strength

Oblique Strains

The oblique muscles generate rotational power during hitting and throwing, making them susceptible to strains.

Symptoms

• Side or abdominal pain
• Pain during swinging
• Pain while rotating

Hamstring Strains

Explosive running during base stealing or fielding can overload the hamstring muscles.

Symptoms

• Pain in the back of the thigh
• Tightness
• Difficulty sprinting

What MLB Players Teach Us About Recovery

Professional baseball players have access to extensive medical teams, but one principle applies at every level of the game: successful recovery takes time and a structured plan. Returning too quickly after an injury can increase the risk of setbacks and prolonged time away from the field.

Physical therapy focuses on restoring strength, mobility, flexibility, and movement mechanics so athletes can safely return to throwing, hitting, and fielding with confidence.

Don’t Ignore Early Pain

Persistent soreness is often an early warning sign that deserves attention.

Recovery Is Different for Every Injury

Some conditions improve with conservative treatment, while others require a longer rehabilitation timeline.

Mechanics Matter

Improving throwing mechanics and overall movement patterns can reduce unnecessary stress on the body.

Baseball Injury Prevention Tips

While no athlete can eliminate injury risk completely, consistent training habits can significantly reduce the likelihood of overuse injuries. Prevention starts long before game day and should remain a focus throughout the season.

Warm Up Before Throwing

Prepare the shoulder, elbow, hips, and core before every practice and game.

Build Total-Body Strength

Strong legs, hips, and core muscles help reduce stress on the throwing arm.

Respect Pitch Counts

Avoid excessive throwing volume and allow adequate recovery between outings.

Listen to Your Body

Persistent pain should never be ignored or treated as a normal part of the game.

Baseball Arm Care Exercises

A consistent arm care routine can help improve shoulder mobility, strengthen the muscles that support the throwing arm, and reduce stress on the shoulder and elbow throughout the season. These exercises are commonly used as part of an arm care program for baseball players and can be performed before or after practice, depending on your training plan.

Move slowly and stop if you experience pain during any exercise.

Band External Rotations

• Secure a resistance band at waist height.
• Stand with your elbow bent to 90 degrees and tucked against your side.
• Rotate your forearm away from your body while keeping your elbow in place.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions per arm.

Why it helps: Strengthens the rotator cuff muscles that stabilize the shoulder during throwing.

Shoulder Blade Squeezes

• Sit or stand with good posture.
• Gently squeeze your shoulder blades together and slightly downward.
• Hold for 2 to 3 seconds before relaxing.

Perform 2 sets of 15 repetitions.

Why it helps: Improves shoulder blade stability, which is essential for efficient throwing mechanics.

Wall Slides

• Stand with your back against a wall.
• Place your arms against the wall in a “goal post” position.
• Slowly slide your arms overhead while keeping your elbows and wrists in contact with the wall.
• Return to the starting position.

Perform 2 sets of 10 repetitions.

Why it helps: Promotes shoulder mobility while activating the muscles that stabilize the shoulder blade.

Thoracic Rotations

• Begin on your hands and knees.
• Place one hand behind your head.
• Rotate your upper back toward the ceiling while following your elbow with your eyes.
• Return slowly and repeat before switching sides.

Perform 10 repetitions per side.

Why it helps: Improves upper back mobility, allowing the shoulder and elbow to move more efficiently during throwing.

Hip Flexor Stretch

• Kneel with one knee on the ground and the opposite foot in front.
• Shift your weight forward until you feel a gentle stretch in the front of the hip on the kneeling side.
• Keep your chest upright and avoid arching your back.

Hold for 30 seconds on each side.

Why it helps: Flexible hips improve lower-body power and reduce unnecessary stress on the shoulder and elbow during the throwing motion.

When to See a Physical Therapist

Shoulder pain, elbow discomfort, or repeated throwing-related injuries should not be ignored. Early evaluation can help identify movement limitations before they become more serious conditions.

If you’re experiencing baseball-related pain or recovering from an injury, ATI Physical Therapy can help. Our physical therapists develop personalized rehabilitation programs that focus on restoring strength, improving movement, and helping athletes safely return to the game they love. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the most common baseball injury?

Shoulder and elbow injuries are among the most common injuries in baseball, particularly among pitchers.

What is a UCL injury?

A UCL injury involves damage to the ligament on the inside of the elbow that helps stabilize the joint during throwing.

Does every UCL injury require Tommy John surgery?

No. Many UCL injuries can be managed with rest, rehabilitation, and physical therapy depending on their severity.

Can physical therapy help baseball shoulder pain?

Yes. Physical therapy can improve strength, mobility, mechanics, and overall shoulder function while helping reduce future injury risk.

When should a baseball player stop throwing?

Throwing should stop if pain persists, throwing mechanics change significantly, or performance declines because of discomfort.

The post The Most Common Baseball Injuries: What MLB Season Teaches Us About Staying Healthy appeared first on ATI.

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

Going from a mostly sedentary routine to walking several miles each day can overload muscles, tendons, and ligaments that haven’t had time to adapt.

Hard Walking Surfaces

Concrete sidewalks, parking lots, and paved trails absorb very little impact, causing more force to travel through the feet with every step.

Common Causes of Foot and Heel Pain

Heel pain isn’t always caused by the same condition. Several different injuries and overuse problems can produce similar symptoms, making it difficult to know exactly what’s causing your discomfort without a proper evaluation.

Understanding the most common causes can help you recognize patterns in your symptoms and determine when it’s time to seek professional care.

Plantar Fasciitis

Symptoms

• Sharp pain near the heel
• Pain with the first steps in the morning
• Discomfort after prolonged standing
• Pain after long walks

What It May Mean

The plantar fascia, a thick band of tissue supporting the arch of your foot, has become irritated or overloaded.

Achilles Tendinitis

Symptoms

• Pain at the back of the heel
• Morning stiffness
• Pain while climbing stairs
• Tenderness along the tendon

What It May Mean

The Achilles tendon has become irritated due to repetitive walking, increased activity, or tight calf muscles.

Heel Fat Pad Syndrome

Symptoms

• Deep aching pain directly beneath the heel
• Pain that worsens on hard surfaces
• Tenderness with direct pressure

What It May Mean

The natural cushioning beneath the heel has become irritated from repetitive impact.

Overuse Foot Pain

Symptoms

• Aching throughout the foot
• Mild swelling
• Tired feet after activity
• Temporary soreness

What It May Mean

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.

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.

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.

Every summer, I see the same thing on fields, courts, and in weight rooms. An athlete goes down. Not from contact or injury, but from something entirely preventable: dehydration.

After 15 years as an Athletic Trainer, including many long, hot summers with high school athletes, I can tell you this is one of the most common and avoidable issues we face.

About the Author: Written by Patrick Roscoe, MS, LAT, ATC, a licensed Athletic Trainer with 15 years of clinical experience helping athletes stay healthy, perform at their best, and safely return to play.

Your body is already behind when you feel thirsty

Here’s the big takeaway: if you feel thirsty, you are already playing catch up.

Thirst kicks in after you have already lost about 1 to 2 percent of your body weight in fluid. For many athletes, that can happen in less than one half of practice. At that point, performance is already slipping. Endurance drops, focus fades, and reaction time slows.

Your body does not send a loud alarm. It sends a quiet signal. The goal is to stay ahead of it.

What is really happening when you sweat

Sweat is not just water. You are also losing key electrolytes like sodium, potassium and chloride that help your muscles and nerves function.

When those are not replaced, problems start to build quickly. Blood volume drops. Heart rate rises. Your body struggles to cool itself. Core temperature climbs. That is when heat illness becomes a real risk.

This is even more common when athletes jump into intense summer workouts without easing in, wear heavy equipment, or practice in humid conditions. It takes about 10 to 14 days for the body to adjust to exercising in the heat.

Catching the warning signs early

Heat illness rarely starts with a collapse. There are early signs that are easy to miss.

• Muscle cramps are often the first signal. They are painful and usually tied to fluid and electrolyte loss.
• Heat exhaustion is more serious. Look for heavy sweating, weakness, nausea, dizziness, and a fast pulse. If this happens, the athlete needs to stop, cool down, and rehydrate right away.
• Heat stroke is an emergency. Confusion, loss of consciousness, and very high body temperature are major red flags. This requires immediate medical attention.

What good hydration actually looks like

Hydration is not complicated, but it does take intention.

Before activity, drink about 16 to 20 ounces in the couple of hours leading up to practice. A simple check is urine color. Pale yellow usually means you are in good shape.

During activity, aim for 6 to 8 ounces every 15 to 20 minutes. If you are going longer than an hour in the heat, you need electrolytes, not just water.

After activity, replace what you lost. For every pound of body weight dropped during practice, drink about 16 to 24 ounces.

And one of the most overlooked pieces: good hydration starts before practice. If you go to bed dehydrated and wake up that way, you are already behind before the first drill.

Why having an Athletic Trainer matters

A good Athletic Trainer is not just there for injuries. We are watching for risk before it becomes a problem.

We track heat conditions, adjust activity when needed, and spot early symptoms athletes might ignore. Most athletes want to push through. They are trying to prove themselves. But knowing when to speak up is part of being a smart athlete.

Three simple habits for a safer, better summer

1. Start practice already hydrated.
2. Drink on a schedule, not just when you feel thirsty.
3. Speak up if something feels off, like cramps, dizziness, or nausea.

Summer is when athletes work the hardest, but it is also when risk is highest. The good news is that one of the best performance tools is also the simplest.

Drink early. Drink often. Pay attention to your body.

Patrick Roscoe, MS, LAT, ATC, is a University Recruitment Advisor with ATI Physical Therapy and a licensed Athletic Trainer with 15 years of clinical experience. He works with Athletic Training students and university programs nationwide, connecting the next generation of ATs with career opportunities across ATI’s Sports Medicine and Worksite Solutions divisions.

The post An Athletic Trainer’s Guide to Staying Hydrated During Summer Sports appeared first on ATI.

Shoulder pain is common, but that does not mean you should ignore it. The shoulder is built for mobility, which allows you to reach, lift, throw, carry, and work overhead. That same mobility also means the shoulder depends heavily on muscle strength, coordination, and control. Many cases of shoulder pain are related to overuse, rotator cuff irritation, tendon sensitivity, or changes in how the shoulder blade and arm move together. Symptoms may start as mild soreness after activity, but ongoing pain, weakness, stiffness, or night pain can be signs that the shoulder needs more support.

Physical therapy can help identify what is driving your symptoms, improve movement, build strength, and guide a safe return to daily activities, work, and recreation. In most cases, you do not need a doctor’s referral to begin care at ATI Physical Therapy.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Shoulder pain is commonly linked to overuse, rotator cuff irritation, tendon sensitivity, or muscle strain.
• Not all rotator cuff pain means something is torn, and not all tears require surgery.
• Pain with reaching, lifting, sleeping, or overhead movement may indicate a developing shoulder problem.
• Physical therapy can help determine whether symptoms are improving as expected or whether further evaluation may be needed.
• Starting with physical therapy can put you in a stronger position to understand your options if imaging, injections, or surgery are later considered.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Shoulder Pain Happens

The shoulder is one of the most mobile joints in the body. That mobility is useful, but it comes with a tradeoff: the shoulder relies on the rotator cuff, shoulder blade muscles, upper back, and nervous system to keep the joint moving well. When the demand placed on the shoulder is greater than what the tissues can currently tolerate, pain can develop. This may happen after a sudden increase in activity, repetitive lifting, yardwork, sports, painting, reaching overhead, or even prolonged desk posture that changes how the shoulder blade and upper back move.

Shoulder pain is not always caused by one single structure. Two people can both have “rotator cuff pain” but need different treatment plans. One person may need help calming irritated tissue. Another may need more strength. Another may need improved shoulder blade control, neck mobility, or a more gradual return to overhead activity. That is why a physical therapy evaluation looks beyond the painful spot. The goal is to understand what is contributing to the pain and what needs to change so the shoulder can tolerate activity again.

By the Numbers: Shoulder Pain and Overuse Injuries

Shoulder pain and rotator cuff-related symptoms are common, especially in adults who perform repetitive lifting, overhead work, sports, or physically demanding jobs.

• Shoulder pain affects a large percentage of people at some point during life.
• Rotator cuff problems are one of the most common causes of shoulder pain.
• Nearly 2 million Americans seek medical care for rotator cuff tears each year.
• In a large multicenter study of patients with atraumatic full-thickness rotator cuff tears, about 75% were successfully treated with a structured physical therapy program and did not choose surgery over two years. (https://pmc.ncbi.nlm.nih.gov/articles/PMC3748251/)

These numbers matter because shoulder pain can feel alarming, especially when someone hears the words “rotator cuff.” But many shoulder problems improve with the right plan. Physical therapy can help determine whether the shoulder is responding appropriately or whether additional medical evaluation may be needed.

If you or a loved one is experiencing shoulder pain or possible overuse symptoms, ATI Physical Therapy can help. Our licensed physical therapists will evaluate your shoulder, explain what may be contributing to your symptoms, and build a personalized plan around your needs and goals.

Schedule Now

Common Causes of Shoulder Pain

Shoulder pain can develop suddenly after strain or gradually over time from repeated movement. The most common causes often overlap, which is one reason a clinical evaluation can be helpful.

Rotator Cuff Irritation

The rotator cuff is a group of muscles and tendons that help move and stabilize the shoulder. When these tissues are irritated, symptoms often show up with reaching, lifting, pushing, pulling, or lying on the affected side.

Rotator cuff irritation does not always mean a tear is present. It may reflect tendon sensitivity, weakness, poor load tolerance, or irritation from repeated activity.

Shoulder Tendonitis or Tendinopathy

Many people use the word “tendonitis” for tendon pain, but tendon problems are not always just inflammation. In many cases, the tendon has become sensitive because it is being asked to do more than it is prepared for.

This can happen after sudden increases in lifting, sports, yardwork, work demands, or overhead activity. Treatment usually focuses on reducing irritation while gradually rebuilding strength and tolerance.

Shoulder Impingement

Shoulder impingement is often used to describe pain that occurs when lifting the arm, especially overhead. While the term is common, the more important question is why the movement is painful.

A physical therapist may look at shoulder range of motion, shoulder blade movement, rotator cuff strength, upper back mobility, and activity demands to understand what is contributing to the symptoms.

Muscle Strain

A strain can happen after lifting, pulling, carrying, or making a sudden movement. These symptoms may improve with time, but persistent pain, weakness, or difficulty using the arm should be evaluated.

Stiffness or Mobility Limitations

Sometimes, shoulder pain is driven more by stiffness than by weakness. Limited motion in the shoulder, upper back, or neck can change how the arm moves and increase stress during daily activities

Signs an Overuse Injury May Be Developing

Shoulder overuse injuries often begin with mild discomfort. The earlier you recognize the pattern, the easier it may be to prevent symptoms from becoming more limiting.

Pain with Overhead Movement

Pain when reaching into a cabinet, putting on a shirt, washing your hair, or lifting overhead may suggest that the shoulder is not tolerating load well.

Weakness While Lifting

Difficulty lifting objects, lowering the arm with control, or using the arm away from the body can be a sign that the rotator cuff or surrounding muscles need attention.

Stiffness or Reduced Range of Motion

If the shoulder feels tight, guarded, or difficult to move, the joint and surrounding muscles may be irritated. Stiffness can also cause the body to compensate in ways that increase symptoms.

Pain at Night

Shoulder pain that worsens when lying down, especially on the affected side, is common with rotator cuff-related symptoms. Night pain does not automatically mean something serious, but it is a good reason to seek guidance if it persists.

Symptoms that are not Improving

If shoulder pain continues despite rest, activity changes, or basic exercises, the plan may need to be adjusted. More rest is not always the answer. Many shoulder problems need the right balance of recovery, mobility, and progressive strengthening.

How to Reduce Shoulder Strain

Reducing shoulder pain usually requires more than avoiding activity. The goal is to calm symptoms while helping the shoulder rebuild tolerance for the things you need and want to do.

Modify, Do Not Completely Stop, Activity

Avoid pushing through sharp or worsening pain but try not to completely immobilize the shoulder unless instructed by a healthcare professional. Gentle movement often helps maintain mobility and reduce stiffness.

Break Up Repetitive Overhead Tasks

If you are painting, trimming trees, lifting boxes, or doing overhead work, take breaks before symptoms spike. Smaller blocks of activity are usually better tolerated than one long session.

Improve Shoulder and Upper Back Positioning

The shoulder does not work alone. The upper back, ribs, neck, and shoulder blade all influence how the arm moves. Improving posture and movement control can reduce unnecessary strain.

Build Strength Gradually

The rotator cuff and shoulder blade muscles respond well to progressive loading, but too much too soon can increase irritation. A physical therapist can help match exercise intensity to your current tolerance.

Pay Attention to Recovery

Sleep, workload, stress, and total activity volume all influence tissue sensitivity. If shoulder pain keeps returning, the issue may be less about one specific movement and more about the total demand placed on the shoulder.

Simple Exercises for Shoulder Mobility and Strength

These exercises may help with mild shoulder stiffness or early irritation, but they are not a substitute for an individualized evaluation. The right exercise depends on what is driving your symptoms.

Move slowly, stay within a comfortable range, and stop if pain increases or symptoms worsen afterward.

Shoulder Blade Squeezes

1. Sit or stand upright.
2. Gently squeeze your shoulder blades back and slightly down.
3. Hold for 2 seconds.
4. Perform 2 sets of 10 repetitions.

Wall Slides

1. Stand facing a wall or with your back against a wall.
2. Slowly slide your arms upward within a comfortable range.
3. Lower with control.
4. Perform 2 sets of 8 to 10 repetitions.

Band External Rotation

1. Hold a resistance band with your elbows at your sides.
2. Rotate your hands outward slowly.
3. Return with control.
4. Perform 2 sets of 10 to 12 repetitions per side.

If these exercises increase pain or do not seem to match your symptoms, it may be time for a more specific plan.

When to See a Physical Therapist

You should consider seeing a physical therapist if shoulder pain:

• Lasts more than a few days without improvement.
• Limits reaching, lifting, dressing, sleeping, work, or exercise.
• Causes noticeable weakness.
• Worsens with overhead activity.
• Returns every time you resume normal activity.
• Makes you unsure how much you should or should not use the arm.

You may need more urgent medical evaluation if pain follows a traumatic injury, you cannot lift the arm, you have sudden major weakness, symptoms include numbness or tingling, or pain is severe and not improving.

For many people, physical therapy is a smart first step. A physical therapist can assess shoulder mobility, strength, irritability, movement patterns, and activity demands. From there, they can build a plan to reduce symptoms, restore motion, improve strength, and help you return to the activities that matter most.

Starting with physical therapy can also help clarify next steps. If symptoms improve, you may avoid unnecessary delays or additional care. If symptoms do not improve as expected, your therapist can help guide whether further medical evaluation, imaging, or specialist input may be appropriate.

If you or a loved one is experiencing shoulder pain or possible overuse symptoms, ATI Physical Therapy can help. Our licensed physical therapists will evaluate your shoulder, explain what may be contributing to your symptoms, and build a personalized plan around your needs and goals.

In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What does a rotator cuff injury feel like?
Rotator cuff-related pain often causes discomfort with reaching, lifting, pushing, pulling, or overhead movement. Some people also notice weakness, pain at night, or difficulty lying on the affected side. The location of pain can vary but the most common spot is the outside of your upper arm.

Does rotator cuff pain always mean I have a tear?

No. Rotator cuff pain can come from irritation, tendon sensitivity, weakness, or reduced movement tolerance. A tear is only one possible cause, and some people have rotator cuff tears on imaging without significant symptoms.

Can shoulder tendonitis go away on its own?
Mild symptoms may improve with activity modification and time, but persistent or recurring symptoms often need a more structured plan. Physical therapy can help address the strength, mobility, and movement factors that may keep the tendon irritated.

Why does my shoulder hurt more at night?
Night pain is common with rotator cuff-related symptoms. Lying on the shoulder, reduced movement during sleep, and tissue sensitivity can all make symptoms more noticeable.

Can physical therapy help shoulder pain?
Yes. Physical therapy can improve shoulder mobility, strength, coordination, posture, and activity tolerance. It can also help determine whether symptoms are improving as expected or whether further medical evaluation may be needed.

Will I need imaging or surgery?

Not everyone with shoulder pain needs imaging or surgery. Many shoulder conditions improve with physical therapy. If symptoms do not improve as expected, your physical therapist can help guide next steps and coordinate with other healthcare providers when appropriate.

The post Shoulder Pain 101: Rotator Cuff Injuries and Overuse Explained appeared first on ATI.

Backpacks are not just a school-year issue. During the summer, kids often carry bags for camp, vacations, sports, sleepovers, day trips, and airport travel. Water bottles, snacks, tablets, sports gear, extra clothes, sunscreen, and camp supplies can add up quickly. When bags are too heavy or worn improperly, they can place unnecessary stress on the back, shoulders, and neck. This guide explains how to choose and wear a backpack safely, common signs of strain, and simple ways to help kids stay comfortable and active during summer activities.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Heavy or poorly fitted backpacks can contribute to back, neck, and shoulder discomfort.
• A child’s backpack should generally stay within 10 to 15 percent of their body weight.
• Wearing both shoulder straps helps distribute weight more evenly.
• Summer camp, sports, travel, and day trips can all create backpack-related strain.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

What Backpack Safety Matters

Many families think backpack-related strain is mostly limited to the school year, but kids often continue carrying bags regularly during the summer months. Camp supplies, sports gear, travel bags, and activity backpacks can still place repeated stress on growing muscles and joints.

Summer bags can also be heavier than expected. A backpack packed with a large water bottle, lunch, towel, extra clothes, books, electronics, sunscreen, and sports gear may put more strain on a child’s body than parents realize. Long walks through airports, amusement parks, campsites, or sports complexes can make that strain worse.

When kids carry too much weight or wear a backpack incorrectly, they may lean forward, round their shoulders, shift weight to one side, or change the way they walk. These adjustments may seem small, but over time, they can contribute to soreness in the back, neck, and shoulders.

Building safer backpack habits year-round can help kids move more comfortably during summer activities and support better posture as they grow.

By the Numbers: Backpack Use and Child Health

Backpack-related discomfort is common among school-age children and adolescents, and summer activities can continue many of the same movement and carrying demands.

• Keep backpack weight under 10 to 15 percent of a child’s body weight. The American Academy of Pediatrics says backpacks should not weigh more than 15 percent of a child’s body weight, while Children’s Hospital Los Angeles cites the AAP’s 10 to 15 percent recommendation. For an 80-pound child, that means about 8 to 12 pounds max. (HealthyChildren.org)
• Watch the fit, not just the weight. Nationwide Children’s Hospital recommends weighing both the child and the backpack, keeping the load at no more than 10 percent of body weight, and adjusting straps so the pack does not sit more than 4 inches below the waistline. (NationwideChildrens.org)
• Support strength and movement outside of backpack use. The World Health Organization recommends that children and adolescents ages 5 to 17 get at least 60 minutes of moderate-to-vigorous physical activity daily, with muscle- and bone-strengthening activities at least 3 days per week. (World Health Organization)

These trends highlight why proper backpack use and movement habits matter throughout the year, including during summer travel and camp activities.

Signs a Backpack May Be Too Heavy

Kids may not always recognize when a backpack is placing too much strain on their body. In many cases, signs of discomfort develop gradually and may first show up as changes in posture, movement, or energy levels during activities. Paying attention to these early warning signs can help prevent minor soreness from becoming more persistent discomfort.

Leaning Forward While Walking
If a child leans forward to balance the backpack, it may be too heavy or poorly positioned.

Shoulder or Neck Discomfort
Straps that dig into the shoulders or complaints of soreness may indicate excess load or improper fit.

Red Marks or Pressure Areas
Visible marks on the shoulders after removing the backpack may suggest the weight is not being distributed properly.

Changes in Posture
Rounded shoulders or difficulty standing upright can signal that the backpack is contributing to strain.

Trouble Putting the Backpack on or Taking It Off
If a child struggles to lift the backpack, swings it awkwardly onto one shoulder, or needs help carrying it, the load may be too heavy.

Fatigue During Normal Activities
If a child tires quickly while walking through camp, the airport, or a day trip location, the backpack may be adding unnecessary stress.

If your child is experiencing back, neck, or shoulder discomfort related to backpack use or activity, come to ATI Physical Therapy for an initial evaluation. We will build a personalized plan around your child’s needs and goals. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

How to Choose the Right Backpack

The right backpack can make a big difference in comfort and posture. When choosing a backpack for camp, travel, or daily activities, look for features that help distribute weight and reduce pressure.

Choose Wide, Padded Shoulder Straps
Wide straps help spread pressure across the shoulders. Thin straps can dig into the skin, especially when the bag is heavy.

Look for a Padded Back
A padded back can improve comfort and help prevent hard items inside the bag from pressing into the child’s back.

Use Multiple Compartments
Compartments make it easier to distribute weight evenly. They also help keep heavier items closer to the body.

Consider Chest or Waist Straps
For longer walks, travel days, or outdoor activities, chest or waist straps can help stabilize the backpack and reduce shifting.

Keep the Backpack Lightweight
The backpack itself should not add unnecessary weight. Choose a bag that is sturdy but not bulky.

Match the Backpack to the Activity
A full hiking-style backpack may be useful for outdoor camping or travel, but it may be too large for everyday use. For shorter activities, a smaller bag may help prevent overpacking.

How to Improve Backpack Safety

Small adjustments to backpack setup and carrying habits can make a significant difference in comfort and posture. The goal is not to avoid backpacks entirely, but to reduce unnecessary stress while helping kids move naturally and comfortably during travel, camp, and other activities.

Use Both Shoulder Straps
Wearing both straps helps distribute weight evenly across the body and reduces strain on one side.

Adjust the Fit
The backpack should sit close to the body and rest slightly above the waist, not hanging low.

Pack Heavier Items Close to the Back
Placing heavier objects near the center of the back helps improve balance and reduce pulling forces.

Lighten the Load
Encourage kids to carry only what they need and remove unnecessary items regularly.

Simple Exercises to Support Posture and Comfort

Movement and posture exercises can help support strength, flexibility, and overall comfort during periods of increased backpack use. These exercises are simple, quick, and appropriate for most school-age children. Performing them consistently can help reduce stiffness and support healthier posture during daily activities.

Move slowly and stop if pain increases.

Shoulder Blade Squeezes

• Sit or stand upright
• Gently squeeze shoulder blades together
• Hold for 2 seconds
• Perform 2 sets of 10 repetitions

Wall Posture Hold

• Stand with head, shoulders, and back against a wall
• Hold posture while breathing normally
• Hold for 20 seconds
• Repeat 3 times

Chest Stretch

• Stand in a doorway with forearms on each side
• Gently lean forward until a stretch is felt in the chest
• Hold for 20 to 30 seconds
• Repeat 2 times

Shoulder Rolls

• Sit or stand tall.
• Slowly roll the shoulders backward in a comfortable circle.
• Perform 10 repetitions.
• Repeat as needed after carrying a backpack.

When to See a Physical Therapist

Occasional soreness after a long day of travel or activity may improve with rest, lighter packing, and better backpack fit. But if pain continues, worsens, or begins affecting daily activities, it may be time to seek guidance. Parents should consider physical therapy if a child:

• Regularly complains of back, neck, or shoulder pain.
• Changes posture while walking or standing.
• Avoids activities because of discomfort.
• Has pain that does not improve after adjusting backpack weight or fit.
• Experiences discomfort during camp, sports, travel, or school activities.

A physical therapist can evaluate posture, movement, strength, and flexibility to identify factors contributing to discomfort. They can also recommend strategies to improve backpack fit, carrying habits, and overall movement patterns.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

How heavy should a child’s backpack be?
A child’s backpack should generally weigh no more than 10 to 15 percent of their body weight. A child should also be able to stand upright, walk comfortably, and put the backpack on without struggling.

Is carrying a backpack on one shoulder bad?
Carrying a backpack on one shoulder can place uneven stress on the neck, shoulders, and back. Wearing both straps helps distribute weight more evenly.

Can backpacks affect posture?
Heavy or poorly fitted backpacks may contribute to posture changes and discomfort over time.

What should kids pack for summer camp without making the backpack too heavy?

Pack only what is needed for the day. Common items like water bottles, snacks, sunscreen, towels, extra clothes, books, and sports gear can add weight quickly. Place heavier items close to the back and remove unnecessary items daily.

Can physical therapy help with backpack-related pain?
Yes. Physical therapy can help improve posture, strength, and movement patterns that contribute to discomfort.

The post Backpack Safety for Kids: Summer Travel and Camp Edition appeared first on ATI.

You head outside for a quick hour in the garden, and the next morning your back is tight, your knees ache, and your shoulders are sore.  Gardening is a great way to stay active, but it can also lead to back, knee, and shoulder pain if your body is not prepared.  Repetitive bending, kneeling, lifting, and reaching can strain the body, especially when tissues aren’t conditioned for those loads and positions. This guide explains why gardening pain happens, how to prevent it, and simple ways to stay comfortable while enjoying your time outdoors.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Gardening often involves repetitive movements that can strain the back, knees, and shoulders.
• Repetitive or sustained bending over shifts the load away from the hips and onto the lower back and hamstrings.
• Small changes in technique and setup can reduce stress on your body.
• Taking breaks and preparing your body can help prevent injury.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Gardening Can Cause Pain

Gardening requires a combination of movements that many people do not perform regularly during the winter months. Activities like digging, planting, weeding, and lifting bags of soil can quickly add up and place stress on your body.

Bending forward for long periods can strain the lower back, while kneeling or squatting may irritate the knees. Reaching overhead or using tools repeatedly can also lead to shoulder fatigue. When muscles are not conditioned for these movements, even simple tasks can become uncomfortable

Over time, these repeated stresses can change how your body moves, leading to stiffness, soreness, or pain during and after gardening.

Common Gardening Pain Areas

Gardening often involves repeated movements that target the same joints and muscle groups. Without enough variation or support, these areas can become sore or fatigued, especially during longer sessions. Recognizing where pain tends to develop can help you adjust your approach early and reduce strain before it becomes something more limiting.

Lower Back Pain

Repeated bending at your low back rather than your hips is one of the most common reasons people feel sore after gardening.

Knee Pain

Kneeling, squatting, and transitioning between positions can irritate the knees, particularly when working on hard or uneven surfaces.

Shoulder Pain

Reaching, lifting, and repetitive arm movements can lead to shoulder strain, especially when working overhead or using tools for extended periods.

If you or a loved one is experiencing pain during gardening or other activities, 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

How to Garden Without Pain

Reducing gardening pain is not about avoiding activity but about making small adjustments to how you move and how your environment is set up. Paying attention to posture, pacing, and body positioning can help reduce unnecessary stress and allow you to stay active longer without discomfort.

Use Proper Lifting Technique

Think ‘hips back, chest tall’ when lifting a bag of soil or pot. If your back is rounding, you are putting the strain in the wrong place.. Keep objects close to your body and avoid twisting.

Change Positions Frequently

Avoid staying in one position for too long. Alternate between standing, kneeling, and sitting to reduce strain on joints and muscles.

Use Supportive Tools

Kneeling pads, raised garden beds, and long-handled tools can help reduce bending and pressure on your body.

Pace Yourself

Break tasks into smaller sessions and take short breaks to avoid fatigue and maintain good movement patterns.

Simple Warm-Up Before Gardening

Preparing your body before gardening can help reduce stiffness and improve how your muscles and joints respond to activity. A short warm-up can increase circulation, improve flexibility, and make movements feel more natural once you get started.

Move slowly and stop if pain increases.

Arm Circles

• Prepare your arms to be reaching and lifting:
  • Extend your arms to your sides
  • Perform 10 circles forward
  • Perform 10 circles backward

Standing Hip Hinge

• Get started in the right pattern and warm up joints and tissues
  • Stand with feet shoulder-width apart
  • Bend slightly at the hips while keeping your back straight
  • Return to standing
  • Perform 10 repetitions

Knee Bends

• Prepare for kneeling and squatting:
  • Stand with feet shoulder-width apart
  • Slowly bend your knees into a partial squat
  • Return to standing
  • Perform 10 repetitions

When to See a Physical Therapist

If gardening is starting to leave you sore instead of relaxed, it’s worth a conversation with a physical therapist. Early support can help prevent minor issues from becoming more persistent problems.

A physical therapist can assess your movement, strength, and flexibility, then create a personalized plan to help reduce pain and improve how your body handles activity.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Why does my back hurt after gardening?
Back pain is often caused by prolonged bending or improper lifting technique.

Is kneeling bad for my knees?
Kneeling can irritate the knees, especially on hard surfaces. Using padding can help reduce pressure.

How can I prevent shoulder pain while gardening?
Avoid repetitive overhead movements and take breaks to reduce strain.

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

The post Gardening Without Pain: Simple Ways to Protect Your Back, Knees, and Shoulders appeared first on ATI.

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.

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.

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.