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.

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

By the Numbers: Soccer Injuries and Participation

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

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

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

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

Schedule Now

Why Soccer Injuries Happen

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

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

Rapid Changes in Direction

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

Repetitive Running

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

Jumping and Landing

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

Contact and Collisions

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

Common Soccer Injuries and What They Mean

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

Ankle Sprains

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

Symptoms:

• Swelling
• Bruising
• Pain while walking
• Difficulty changing direction

What It May Mean:

• Stretched or torn ankle ligaments
• Joint instability
• Reduced balance and mobility

Knee Pain and ACL Injuries

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

Symptoms:

• A popping sensation
• Swelling
• Knee instability
• Pain during cutting movements

What It May Mean:

• ACL injury
• Meniscus injury
• Patellofemoral pain syndrome

Hamstring Strains

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

Symptoms:

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

What It May Mean:

• Muscle strain
• Partial muscle tear
• Reduced flexibility and strength

Groin Strains

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

Symptoms:

• Inner thigh pain
• Pain while kicking
• Discomfort when changing direction

What It May Mean:

• Adductor strain
• Muscle irritation
• Reduced hip mobility

Shin Splints

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

Symptoms:

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

What It May Mean:

• Overuse injury
• Training load imbalance
• Early stress-related irritation

Concussion Symptoms

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

Symptoms:

• Headache
• Dizziness
• Confusion
• Sensitivity to light
• Difficulty concentrating

What It May Mean:

• Possible concussion requiring medical evaluation

What to Do After a Soccer Injury

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

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

Stop Playing if Symptoms Increase

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

Protect the Injured Area

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

Begin Gentle Movement When Appropriate

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

Seek Evaluation if Symptoms Persist

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

Soccer Injury Prevention Tips

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

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

Warm Up Before Every Practice and Game

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

Build Strength Throughout the Season

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

Improve Balance and Coordination

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

Avoid Sudden Training Increases

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

Prioritize Recovery

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

Soccer Warm-Up Exercises

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

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

Leg Swings

• 10 forward and backward
• 10 side to side per leg

Walking Lunges

• 10 repetitions per side
• Maintain an upright posture throughout the movement

High Knees

• 2 sets of 20 feet
• Focus on quick, controlled movements

Lateral Shuffles

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

Single-Leg Balance

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

When to See a Physical Therapist

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

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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

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

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.

Starting the year with fitness goals is exciting, but workout injuries can quickly slow progress and affect motivation. Many common exercise injuries happen when the body is pushed too hard, too fast, or without proper technique. Understanding the most common workout injuries, why they happen, and how to prevent them can help you stay active, consistent, and confident throughout the year.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Muscle strains and joint pain are among the most common workout injuries.
• Poor form and sudden increases in intensity raise injury risk.
• Warm ups, proper technique, and gradual progression help protect your body.
• Ongoing or recurring pain should be evaluated by a licensed professional.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Workout Injuries Happen

Workout injuries often occur when the body is asked to perform movements or handle loads it is not fully prepared for. This is especially common when starting a new fitness routine or returning to exercise after time away. Muscles, tendons, and joints need time to adapt to increased demands.

Injuries are more likely when workouts progress too quickly, warm-ups are skipped, or technique breaks down due to fatigue. Over time, repeated stress without adequate recovery can lead to irritation, strain, or pain that interferes with training.

By the Numbers: Workout Injuries and Trends

Workout-related injuries are common, but many can be prevented with smart training habits.

• Strength training and gym activities are frequently associated with musculoskeletal injuries such as sprains and strains, particularly involving the back and shoulders (National Institutes of Health).
• Overexertion and strenuous movement are among the most common mechanisms of injury reported in fitness facility settings (National Institutes of Health).
• Injury prevention guidance consistently emphasizes warm-ups, proper technique, and gradual progression to help reduce injury risk during exercise (Harvard Health Publishing).

If you or a loved one has pain that limits movement or keeps coming back, 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

The 5 Most Common Workout Injuries

Below are the workout injuries physical therapists most often see in people who lift weights, train at the gym, or increase their activity level. These injuries can develop suddenly or build over time, depending on movement patterns and training habits.

Muscle Strains

Muscle strains are one of the most common exercise injuries. They occur when muscle fibers or tendons are overstretched or overloaded, often during lifting, sprinting, or sudden changes in movement. Fatigue, poor warm-ups, and lifting heavier than the body is ready for can increase the risk of strains.

Strains commonly affect the lower back, hamstrings, shoulders, and calves, and may cause pain, weakness, or limited movement.

How to avoid them:

• Warm up with dynamic movements before workouts
• Increase weight and intensity gradually
• Prioritize proper form over heavier loads

Shoulder Injuries

Shoulder injuries frequently occur during pressing, pulling, and overhead exercises. Because the shoulder joint allows a wide range of motion, it depends heavily on muscle control and stability. Weak stabilizing muscles, poor posture, or excessive weight can place unnecessary stress on the shoulder.

Shoulder pain may feel like aching, pinching, or discomfort during lifting or reaching.

How to avoid them:

• Strengthen the rotator cuff and upper back muscles
• Avoid lifting more weight than you can control
• Maintain stable shoulder positioning during exercises

Lower Back Pain

Lower back pain is a common complaint among people who lift weights or perform compound movements. This often happens when core muscles are not providing enough support or when lifting mechanics place extra strain on the spine.

Limited hip mobility, fatigue, or rounding the back during lifts can increase stress on the lower back.

How to avoid them:

• Engage your core during every lift
• Use proper hip hinge mechanics
• Avoid rounding your lower back under load

Knee Pain

Knee pain during workouts often appears during squats, lunges, jumping, or running. While the knee is a strong joint, it relies on surrounding muscles for stability. Weakness or imbalance in the hips, quadriceps, or hamstrings can shift stress to the knee.

Symptoms may include soreness around the kneecap, stiffness, or discomfort when bending or straightening the leg.

How to avoid it:

• Strengthen the quadriceps and hamstrings evenly
• Monitor knee alignment during lower body exercises
• Avoid locking the knee forcefully at the top of movements

Elbow and Forearm Strains

Elbow and forearm strains are common with repetitive gripping and pulling movements such as rows, pull ups, and curls. These injuries often develop gradually when tendons are stressed repeatedly without enough recovery.

Pain may show up as aching, tenderness, or weakness during gripping or lifting.

How to avoid them:

• Balance grip-intensive exercises with rest days
• Strengthen the forearms and wrists
• Use controlled movements with appropriate weight

How to Avoid Workout Injuries

Preventing workout injuries does not mean avoiding exercise. It means training in a way that supports long-term strength, mobility, and recovery. Small adjustments to how you prepare, move, and recover can significantly reduce injury risk.

The strategies below focus on protecting joints, improving movement quality, and allowing the body to adapt safely.

Warm Up Thoroughly

A proper warm-up increases blood flow, improves mobility, and prepares muscles and joints for activity. Warming up helps reduce stiffness and improves movement quality before lifting or cardio.

Use Proper Form

Good form ensures exercises target the right muscles while reducing unnecessary stress on joints and connective tissue. Even small technique issues can add up over time.

Progress Gradually

Gradual increases in weight, repetitions, or workout frequency give your body time to adapt. Slow progression supports strength gains while lowering injury risk.

Rest and Recover

Recovery allows muscles and tissues to repair and grow stronger. Training without adequate rest increases the likelihood of overuse injuries and setbacks.

When to See a Physical Therapist

If pain lingers, keeps returning, or limits your movement during workouts, a physical therapy evaluation can help. A licensed physical therapist can assess movement patterns, identify contributing factors, and create a personalized plan to support safe training.

If you or a loved one has pain that limits movement or keeps coming back, 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

Are workout injuries preventable?
Many workout injuries can be prevented with proper warm ups, technique, and gradual progression.

Is soreness normal after exercise?
Mild soreness is common, but sharp or persistent pain is not.

How soon should I see a physical therapist?
If pain lasts more than a few days or affects movement, an evaluation is recommended.

Can physical therapy help with exercise planning?
Yes. Physical therapists can help tailor workouts to your goals and physical needs.

The post The 5 Most Common Workout Injuries and How to Avoid Them This Year appeared first on ATI.

Twists, cuts, and awkward landings can strain the knee during sports and everyday life. The anterior cruciate ligament, or more commonly referred to as the ACL, and meniscus tears are the two most discussed knee injuries. This guide explains what each injury is, how it happens, what symptoms to look for, and how recovery works. You will learn how a licensed physical therapist can help you reduce pain, restore strength, and return to what you love.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• ACL injury recovery focuses on stability, strength, and control for cutting and landing, with or without surgery.
• Meniscus tear treatment often starts with rehab; surgery is reserved for persistent symptoms or specific tear types.
• Knee injury symptoms overlap, including both swelling and popping; however, catching or locking suggests a meniscus tear.
• Many decisions do not require an immediate MRI. A skilled exam guides the next steps.
• If knee pain began with a sports injury or a twist, a physical therapist can evaluate and start a plan right away.

Why These Knee Injuries Cause Confusion

Knee injuries often share similar signs. Swelling, popping, and pain with turning can show up with both ACL and meniscus tears. Add in shaky internet advice, and it is hard to know what you are dealing with. This article breaks down the basics in plain language, so you can tell the difference between ACL injury symptoms and meniscus tear symptoms, know what treatment options look like, and understand ACL versus meniscus recovery

Knee Anatomy in Simple Terms

The knee connects the thigh bone (femur) to the shin bone (tibia). The kneecap (patella) glides in a groove to help your quadriceps straighten the leg. Four main ligaments keep the joint stable, including the ACL, which limits the forward slide of the shin and controls twisting. Two C-shaped pads of cartilage called the “menisci” sit between the bones. They act like shock absorbers, spread the load, and help the joint move smoothly. When you cut, pivot, or land from a jump, these parts share the work. Too much twist or force can strain a ligament or pinch and tear the meniscus

If you are having mobility concerns, issues doing the things you love, stiffness, or pain, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to get started.

Schedule Now

ACL Tear

What it is
The anterior cruciate ligament (ACL) keeps the knee stable during cutting and landing. It limits the forward slide of the shin and stops the knee from twisting too far. In sports, the ACL can tear during a quick change of direction, a sudden stop, or an awkward landing from a jump. Many people feel or hear a pop, then notice swelling.

How ACL injuries happen
ACL tears often follow these movements during sports:

• A sudden change of direction while the foot is planted.
• An awkward landing from a jump.
• Direct contact that drives the knee inward.

ACL injury symptoms
Here are common ACL injury symptoms to watch for:

• Swelling within hours of the injury.
• Feeling that the knee gives way.
• Pain with cutting, turning, or going downhill.
• Trouble trusting the knee during quick movements.

Do I need imaging
Imaging helps in certain cases, but many early decisions can be made with the use of a careful exam. Your clinician may consider an MRI to confirm a full tear and to check for other injuries.

ACL injury treatment options
Your treatment depends on your sport and stability needs. Options include:

• Acute care: to reduce swelling, restore comfortable motion, activate the quadriceps.
• Rehabilitation without surgery: Some people can return to activity with structured rehab and sometimes bracing.
• Surgical reconstruction: common for cutting and pivoting sports. Rehab before surgery improves early strength, and rehab after surgery guides return to play.
• Bracing: may be used for certain activities during phases of recovery.

How physical therapy helps
Physical therapy supports ACL injury recovery, whether you have had surgery or not, in these ways:

• Reduces swelling and restores range of motion.
• Rebuilds strength in the quadriceps, hamstrings, hips, and core.
• Trains landing mechanics, change of direction, and single-leg control.
• Uses return to sport testing to reduce re-injury risk.

ACL recovery timeline: a simple view
Typical timelines vary. In general:

• Non-surgical rehab can progress over weeks to months, depending on stability needs.
• After reconstruction, many people need several months of rehab before passing return to sport testing. Calendar dates alone are not enough to determine the full recovery timeline.

When to see a physical therapist
Right away after injury or diagnosis. Early guidance improves motion and strength, and helps you choose the best path forward.

Meniscus Tear

What it is
The meniscus is a wedge-shaped piece of cartilage that cushions your knee. Each knee has two menisci, one on the inside and one on the outside. A meniscus tear happens when the cartilage fibers split. Tears can be sudden from a twist or degenerative from wear and tear over time.

How meniscus tears happen
Meniscus tears often occur with these movements:

• Twisting the knee while the foot is planted.
• Deep squatting or getting up from a low position.
• Age-related changes that weaken the tissue.

Meniscus tear symptoms
Common meniscus tear symptoms include:

• Sharp pain with twisting or squatting.
• Swelling that may build slowly over one to two days.
• Catching, clicking, or locking.
• Pain along the joint line, either inside or outside of the knee, with bending or straightening.

Do I need imaging
Not always. A careful exam with a physical therapist often guides the next steps. An MRI can confirm the type and location of a tear if needed.

Meniscus tear treatment options
Treatment for a meniscus tear may include:

• Rehabilitation without surgery: first choice for many tears. Focus on swelling control, motion, and strength.
• Surgery, partial meniscectomy: removes the torn piece when symptoms persist or locking symptoms in the joint persist.
• Surgery, meniscus repair: stitches the tear so it can heal. Surgery is more common for tears along the outer edge, where the blood supply is better.
• Activity changes: avoid deep twisting and pivoting early on.

How physical therapy helps
Physical therapy helps by:

• Calming pain and swelling, then restoring motion.
• Building quadriceps, hamstrings, and hip strength for better support.
• Training balance and control for turning, stairs, and uneven ground.
• Guiding safe progress after meniscus surgery when needed.

Meniscus recovery timeline, a simple view
Recovery depends on the tear type and treatment:

• Many non-surgical cases improve in several weeks with the right plan.
• After a partial meniscectomy, walking and daily tasks often return within days to weeks.
• After a meniscus repair, the early phase is more protected, with a longer build back over months.

When to see a physical therapist
If knee pain limits walking, squatting, stairs, or sport, or if the knee feels like it catches or locks. Early rehab helps you move with more confidence.

ACL vs. Meniscus: How to Tell the Difference

What you might feel
Symptoms differ in these ways:

• ACL tear: a pop, fast swelling, and a sense that the knee wants to give way with pivoting.
• Meniscus tear: catching or locking, pain with twisting or deep squatting, and swelling that may build more slowly.

Where it hurts
Pain patterns often point to the source:

• ACL tear: pain is often deep, and the whole knee can feel swollen and stiff.
• Meniscus tear: pain along the joint line, either inside or outside the knee.

Movement tests your clinician may use
These clinical tests help confirm the diagnosis:

• Lachman or pivot shift tests for ACL stability.
• Joint line tenderness and McMurray test for the meniscus.
• Functional checks like single-leg balance, step downs, and hop testing as you recover.

Quick self-check
Use these simple cues to guide next steps:

• Heard a “pop” with fast swelling, and the knee feels unstable. Think ACL injury.
• Knee catches or locks and hurts along the joint line. Think meniscus tear.
• Not sure. Book an evaluation so a licensed physical therapist can examine your knee and start a plan.

Home Care Basics

Simple steps can ease knee pain in the first few days:

• Rest from painful twisting and cutting.
• Elevate and use ice for swelling in the first couple of days.
• Use a brace or crutches if your clinician advises.
• Keep the knee moving within a pain-free range to prevent stiffness.
• Stop if pain increases and contact your clinician for guidance.

How to Start Knee PT in 3 Steps

Getting started is easy:

1. Book an evaluation. Share how the injury happened, your goals, and timelines.
2. Get a personalized plan. Your therapist will outline exercises, activity changes, and pain relief strategies.
3. Check in and progress. Follow-ups, adjust your plan, and test readiness for daily life and sport.

When to See a Physical Therapist

Consider an evaluation if any of the following apply:

• Your knee swells after activity or gives way with pivoting.
• You have sharp joint line pain, catching, or locking.
• Pain limits stairs, squats, or daily activity.
• You want a plan for safe knee injury recovery and return to sport.

A licensed physical therapist can assess motion, strength, and balance, then build a plan that fits your goals and sport. If you or a loved one has new knee pain from sports, twisting, or a misstep, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to get started.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What are common knee injury symptoms after a twist?
Swelling, stiffness, and pain with turning can follow a twist. A pop and quick swelling suggest an ACL tear. Catching or locking suggests a meniscus tear.

Can a meniscus tear heal without surgery?
Yes, many do. Rehab can reduce pain and improve function. Some tears with good blood supply can heal over time. Your clinician will advise you based on tear type and symptoms.

How long is ACL injury recovery?
Timelines vary. With surgery, many people need several months of rehab and must pass strength and hop tests before returning to sport. Without surgery, some people return to activity sooner, depending on stability needs.

Do I always need an MRI for a knee injury?
Not always. A careful exam with a physical therapist can guide early choices. An MRI is helpful when the diagnosis is unclear, symptoms persist, or surgery is being considered.

Is it safe to exercise with a knee injury?
Gentle motion and light strengthening are often helpful. Avoid twisting, deep pivots, and painful moves. Stop if your pain increases and ask your therapist what is right for your case.

The post Knee Injuries Explained: ACL and Meniscus Tears appeared first on ATI.

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Why These Football Injuries Happen And What Recovery Involves

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

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

Schedule Now

ACL Tear

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

Common causes

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

Typical symptoms

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

Common treatments

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

How physical therapy helps

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

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

Concussion

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

Common causes

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

Typical symptoms

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

Common treatments

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

How physical therapy helps

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

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

Hamstring Strain

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

Common causes

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

Typical symptoms

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

Common treatments

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

How physical therapy helps

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

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

Ankle Sprain

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

Common causes

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

Typical symptoms

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

Common treatments

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

How physical therapy helps

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

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

Turf Toe

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

Common causes

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

Typical symptoms

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

Common treatments

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

How physical therapy helps

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

When to See a Physical Therapist

Consider an evaluation if any of the following apply:

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

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

Schedule Now

Frequently Asked Questions

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

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

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

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

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

It’s one of the first things you feel when waking up in the morning — an achy, creaky feeling throbbing dully. You feel it nearly every step and every time you get up off your chair. And it’s right with you when trying to fall asleep, a task made tougher by the constant sensation.

Living with chronic knee pain, then, helps to illustrate the importance of knees in our lives and motion, and the ubiquity with which they are used. And, hopefully, shows the importance of taking care of our knees.

Knee pain can come suddenly or gradually, all at one or throughout the accretion of years. It can be a symptom of a problem or the problem itself. Usually, chronic knee pain is all of these things all at once.

Living with knee pain is a constant challenge. But there are ways to get better, and get your knees working the way you want. After all, life is better when you aren’t always thinking about your knees. It’s better when you can focus on enjoying life.

Get Your Free Physical Therapy Screening

Have you considered physical therapy to help with your chronic knee pain? Get a free screening and let us help you start the path to recovery today.

GET MY COMPLIMENTARY SCREENING

Common Causes of Knee Pain

Over 25% of Americans suffer from chronic knee pain of varying severity. Everyone has their own reasons for knee problems.. There’s no one way that everyone develops chronic knee pain.

There are a lot of reasons why people suffer from chronic knee pain. It can happen from a sudden injury that never heals right, but most of the time, it comes

• Knee Injuries (sprained or strained ligaments of muscle)
• Weight gain/weight loss
• Torn cartilage
• Accidental wear and tear
• Rheumatoid arthritis
• Arthritis and osteoarthritis
• Gout
• Infections
• Tendonitis

These aren’t the only reasons. You can suffer knee pain from an issue with your gait, with your exercise routine, or just from sitting too much.

The cause is important. The effect impacts every day.

Symptoms of Chronic Knee Pain

Sudden pain is terrible. If you whack your knee on a table, it’s going to hurt. You might be laid up for a day or two. But the pain eventually goes away.

That’s not the case with chronic knee pain. While there are some differing definitions of “chronic”, the most accepted definition is pain that lasts for more than 4-6 months.

What does this pain feel like? Some of the most common symptoms of chronic knee pain include:

• Swelling
• Tenderness
• Sensitivity

It persists. It might not throb with every step, but every step reminds you of this pain. By the end of the day, you might feel like all you want to do is get off your feet, get into a hot or cold bath, put your legs up, and try to not do anything until you have to.

Needless to say, severe chronic knee pain can be personally debilitating. It limits what you can do and what you want to do with your life. That’s why people look to medical advice, including therapy, for real pain relief.

Does Therapy for Chronic Knee Pain Work?

There are a lot of options for treating chronic knee pain. Perhaps the most common one is “ignore it and hope it gets better.” That’s obviously not recommended; that’s not how chronic pain works. But two of the most other common techniques — pain medication and injectables — are also about kicking the can down the road.

Don’t get us wrong; pain medication, anti inflammatories,  and injections (which can reduce swelling and increase mobility) can be crucial toward maintaining your lifestyle and living comfortably. If your doctor recommends either of these, they can make a material difference in your life.

But of course, they treat the symptoms, and not the causes. To treat the causes, there are two long-term solutions: surgery and therapy.

Knee replacement used to be fairly rare, but now is done over 600,000 times a year in America alone. That’s because surgeons have gotten extremely good at replacing knees in a way that helps people get on with their lives and have full recoveries.

That leaves therapy. Therapy can help without needing surgery (and of course can help with the surgery recovery process). It’s a long-term and sustainable way of doing more than reducing pain. It can help create good habits and instill more body knowledge so you can live healthier.

When is the best time to start therapy? Right now.

The Reason To Get Started on Knee Pain Therapy Right Away

When you are suffering from knee pain for any reason, your life is harder. Walking, exercising, and living the day-to-day can be a challenge.  Despite that, people are often a little nervous about getting started.

Why? There are a lot of reasons. People are worried about the cost, about the time commitment, and about the efficacy. They might think it’s easier to not do anything and hope the pain goes away than to take up the effort of therapy.

But of course, it isn’t easier. It doesn’t make normal movement any easier. And it certainly doesn’t help down the road.

Starting therapy for chronic knee pain as soon as possible is vital. Why?

• Quicker Recovery Time. Start now and potentially see measurable results in a matter of weeks
• Fewer Complications: Injuries can compound, so taking care of it now prevents worse outcomes down the road.
• Better Lifelong Knee Health: Do more than get better: learn how to stay better and live healthier for years to come.

You Don’t Need to See a Doctor To See a Knee Pain Therapist

One myth about therapy is that you absolutely need a prescription. But more often than not, the therapist is better positioned to determine need. That’s why you don’t have to wait to see a doctor before talking to a therapist.

With a Prescription
If a doctor or surgeon prescribes physical therapy following an injury, surgery, or due to chronic pain, don’t wait to reach out. The sooner you get started, the better the results.

Without a Prescription
You don’t need to wait. If your knees are in pain, come see us for an assessment. Our Injury Assessment will help determine if you are ready to start therapy or if you are in need of a specialist.

Frequently Asked Questions About Knee Therapy

Q. If it doesn’t hurt too bad now, can I wait?
A. If your pain is in any way inhibiting function, don’t wait. Waiting makes problems worse, compounds issues, and makes recovery longer and more challenging.

Q. Are there  telehealth options?
A. We do. In-person is recommended, since we have more equipment and can better judge progress in person, but have robust and effective telehealth capabilities.

Q. So, why can’t I just do this on my own at home?
A. There are a lot of reasons why in-home, unsupervised therapy is ineffective. Your form may be off, your exercises not effective, and it can be challenging to self-motivate.

Q. What if therapy doesn’t seem to be working?
A. It’s easy to get discouraged without immediate results. But the process is designed to realize gains if you stick with it and put in the effort.

Q. So when will I be 100% fine?
A. Probably never. But therapy will reduce pain as much as possible so you can meet your goals, and continue to progress after therapy.

Q. Is this hard?
A. It can be. But you’re going to be living your life for a lot longer. What you can accomplish, and the amount of comfort you’ll be living in, is up to you. It starts today.

What Chronic Knee Pain Therapy Looks Like

The truth is, therapy is a commitment. But it’s not just a time commitment. It is a commitment you are making to the rest of your life. It’s work that you are doing now in order to have a more full, less painful life years and even decades into the future.

So what does therapy look like? Well, it’s different for each person, because each person’s knees are different.

THE PROCESS

Testing
When you come in, a therapist will perform a thorough assessment of your condition to get an accurate picture of how your knees function and what can be done to improve it. This process can include testing:

• Range of Motion
• Strength
• Posture
• Balance
• Gait
• Pain

No plan comes off the shelf. It comes from you and is built for you.

Goals 
What do you hope to get out of therapy? What are you missing in your life? What everyday and long-term activities is your knee pain obstructing?

An outcome analysis is designed around functional deficits. You tell your therapist where you want to be and what you want to do, and they’ll do the work to get there.

Setting the Time Frame
If you’ve been suffering chronic pain, you may have spent years with nagging injuries. It won’t get fixed in a day. A therapy plan should be designed to create real, sustainable progress that builds up strength, motion, and overall knee and leg health.

A common timeframe is 4-6 weeks, with 6-8 weeks being standard for creating real muscle strength. Again, this varies for each individual.

The Actual Routine
Your routine is determined by your therapist, their team, and yourself. No two treatments are alike, but each can include some of these components.

• Exercise (for knees, lots of strength, agility, flexibility and walking exercises)
• Manual (simulating the actual day-to-day activities you want to accomplish)
• Modality (acupuncture, ice bath, massage — as determined by therapist)

Check-Ins
A smart thing to do is to check in after every session to see how you are doing. Ask if you are responding to the therapy, what is working for you, and what isn’t. Your therapist will want to learn if you are feeling closer to your goal.

Therapy can change along with your progress. That’s normal.

Keeping Progress After Therapy

At some point, therapy will end. But that doesn’t mean the end of your recovery. It’s a lifelong effort to stay strong and continue to make healthy decisions.

Home Exercises
Your therapist will set you up with exercises you can do at home to keep your knees strong, flexible, and in a state of steady improvement.

Check-Ins
Check in with your therapist and let them  know your progress or if there are exercises that aren’t working. And if something goes wrong, don’t wait. Reach out right away.

Better Knowledge of Your Body
One of the best parts about therapy is you learn what works for your body and what doesn’t, so you can take great care of your knees for years to come.

Your Personalized Therapy Plan: Because Everybody Is Different

When you come into an ATI clinic for your knee pain, you get a personalized, customized plan based around your issues, your goals, and your schedule. This is a long-term plan designed to minimize or eliminate pain and get you back to living the life you want.

It’s not overnight. But it is for the rest of your life.

Book your complimentary screening today and discover what physical therapy can do for you!

The post Chronic Knee Pain: Causes, Impact, and the Therapy Option appeared first on ATI.