Physical Therapy Archives - ATI

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

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

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

By the Numbers: Student Posture and Backpack Safety

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

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

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

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

An evaluation may be beneficial if an athlete experiences:

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

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

Schedule Now

Why Fall Sports Bring a Higher Risk of Injury

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

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

Several factors contribute to early-season injuries.

Sudden Increases in Training

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

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

Inadequate Warm-Ups

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

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

Muscle Weakness and Imbalances

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

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

Fatigue and Recovery

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

Protecting Your Knees

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

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

Build Strength Throughout the Lower Body

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

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

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

Improve Landing Mechanics

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

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

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

Don’t Ignore Knee Pain

Pain isn’t something athletes should simply push through.

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

Preventing Ankle Sprains

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

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

Improve Balance and Stability

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

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

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

Choose Sport-Specific Footwear

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

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

Complete Your Rehabilitation

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

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

Keeping Shoulders Healthy

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

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

Strengthen the Rotator Cuff

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

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

Maintain Flexibility

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

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

Listen to Early Warning Signs

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

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

Don’t Play Through Pain

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

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

Normal Soreness vs. Injury

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

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

Signs It’s Time to Stop Playing

Athletes should stop participating and be evaluated if they experience:

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

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

Injury Prevention Exercises

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

Single-Leg Balance

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

Perform: 3 repetitions on each leg.

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

Lateral Band Walks

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

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

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

Bodyweight Squats

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

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

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

Resistance Band External Rotations

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

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

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

Walking Lunges

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

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

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

When to See a Physical Therapist

An evaluation may be beneficial if an athlete experiences:

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What are the most common fall sports injuries?

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

How can athletes reduce their risk of injury?

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

Should athletes continue playing if they have pain?

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

Can physical therapy help prevent sports injuries?

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

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

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

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

Back-to-School Posture Guide: Neck, Back, and Shoulder Tips for Students

Ryan Black — Wed, 12 Aug 2026 16:10:14 +0000

Back-to-school season means new teachers, new schedules, and new routines. It also means heavier backpacks, longer hours sitting in classrooms, increased homework, and more time spent on laptops and other devices. While these activities are part of a successful school year, they can also contribute to neck, back, and shoulder discomfort if students aren’t practicing healthy posture and movement habits.

Whether your child is starting elementary school, heading into high school, or leaving for college, building good posture habits now can help reduce unnecessary strain throughout the year. This guide covers backpack safety, classroom and study ergonomics, simple stretches, and everyday tips to help students stay comfortable in the classroom, at home, and on the go.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

Wearing a properly fitted backpack can help reduce unnecessary strain on the neck, shoulders, and back.
Good posture while sitting, studying, and using electronic devices helps minimize muscle fatigue.
Regular movement breaks throughout the day can reduce stiffness and improve comfort.
Simple stretching exercises help counteract long periods of sitting.
Physical therapy can help students experiencing persistent pain related to posture, backpack use, or repetitive activities.

By the Numbers: Student Posture and Backpack Safety

As students spend more time sitting, carrying backpacks, and using electronic devices, healthy posture becomes increasingly important. Research shows that poor movement habits and heavy loads can contribute to discomfort throughout the school year.

Between 25% and 55% of school-aged children and adolescents report experiencing back pain, with prevalence increasing as children get older.
Source: NIH / PMC: Back Pain in Children and Adolescents
Research suggests that carrying a backpack weighing more than approximately 10% of a child’s body weight may increase spinal stress and discomfort.
Source: NIH / PMC: Backpack Weight and Musculoskeletal Health in Schoolchildren
More than half (50.4%) of U.S. teens ages 12 to 17 reported four or more hours of daily recreational screen time between 2021 and 2023.
Source: CDC: Recreational Screen Time Among Children and Adolescents

Together, these findings highlight why healthy posture, smart backpack habits, and regular movement are important parts of keeping students comfortable throughout the school year.

If your child is experiencing ongoing neck, back, or shoulder pain during the school year, ATI Physical Therapy can help. Our licensed physical therapists provide personalized treatment plans to improve posture, reduce pain, and help students stay active in the classroom, on the field, and at home. In most cases, no physician referral is needed to begin care.

Schedule Now

Why Students Experience Neck, Back, and Shoulder Pain

Students today spend much of their day sitting. Hours in the classroom are often followed by homework, extracurricular activities, and recreational screen time. While each activity alone may seem harmless, the combination of prolonged sitting, repetitive movements, and carrying heavy backpacks can gradually place extra stress on muscles and joints.

The good news is that many posture-related aches and pains can be prevented with simple adjustments to daily habits. Learning how to carry a backpack properly, set up a comfortable study space, and take regular movement breaks can help students stay healthier throughout the school year.

Heavy Backpacks

An overloaded backpack forces the body to compensate by leaning forward or shrugging the shoulders. Over time, this can increase strain on the neck, upper back, shoulders, and lower back.

Students should carry only what they need each day and organize heavier books closer to their back to improve weight distribution.

Long Hours of Sitting

Whether students are sitting in class or completing homework, remaining in one position for extended periods can lead to muscle fatigue and stiffness.

Changing positions, standing up regularly, and stretching throughout the day helps improve circulation and reduce discomfort.

Poor Study Posture

Many students complete homework while sitting on beds, couches, or the floor with laptops resting in their laps. These positions often encourage rounded shoulders, forward head posture, and prolonged bending of the neck.

Creating a comfortable study space with appropriate chair height and screen positioning helps reduce unnecessary strain.

Increased Screen Time

Phones, tablets, computers, and gaming systems often require looking downward for extended periods. This forward head posture increases the workload on the muscles supporting the neck and upper back.

Holding devices closer to eye level and taking regular breaks can help reduce muscle fatigue.

Backpack Safety Tips

Choosing the right backpack is only part of the equation. How students pack and wear their backpack plays an equally important role in reducing strain throughout the school day.

Making a few small adjustments before leaving home each morning can help students carry books and supplies more comfortably.

Choose the Right Backpack

Select a backpack with:

Wide, padded shoulder straps
Multiple compartments to distribute weight evenly
A padded back panel for comfort
Adjustable shoulder straps
A waist or chest strap for heavier loads when appropriate

Pack Smart

Place heavier books and supplies closest to the back panel to keep the weight centered over the body.

Avoid carrying unnecessary items that add extra weight throughout the day.

Wear Both Shoulder Straps

Using only one shoulder strap shifts the load to one side of the body and may contribute to muscle fatigue and uneven posture.

Always wear both shoulder straps and adjust them so the backpack rests snugly against the middle of the back rather than hanging low.

Watch the Weight

As a general guideline, experts recommend keeping a backpack at or below approximately 10% of a student’s body weight whenever possible.

If a backpack consistently feels too heavy, encourage students to clean it out regularly or utilize lockers when available.

Study Space Ergonomics

A well-designed study space helps students maintain a more comfortable posture while completing homework or attending virtual classes. The goal isn’t perfect posture all day. It’s creating an environment that encourages neutral positioning and makes it easier to move throughout study sessions.

Students don’t need an expensive ergonomic desk or chair to benefit. Simple adjustments to seating, screen placement, and lighting can make a meaningful difference.

Sit with Good Support

Choose a chair that allows both feet to rest flat on the floor or on a footrest. Sit with your back supported against the chair instead of perching on the edge of the seat.

Position Your Screen at Eye Level

If using a laptop for extended periods, consider raising the screen with books or a laptop stand and using an external keyboard and mouse. Looking straight ahead instead of downward helps reduce strain on the neck and upper back.

Keep Frequently Used Items Close

Place books, notebooks, and school supplies within easy reach to avoid repeatedly twisting or reaching across your desk.

Avoid Studying in Bed

While studying in bed may feel comfortable, it often encourages slouching and prolonged neck flexion. Whenever possible, complete homework at a desk or table with good back support.

Take Regular Movement Breaks

Aim to stand, stretch, or walk for a few minutes every 30 to 60 minutes. Even short movement breaks can help reduce stiffness and improve focus.

Simple Exercises for Students

Sitting in class, carrying a backpack, and completing homework can all contribute to muscle tightness throughout the day. These simple exercises can help improve posture, maintain mobility, and reduce stiffness. They require little or no equipment and can be performed at home or during study breaks.

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 reading, computer work, and phone use.

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 day.

Why it helps: Moving out of a seated posture helps restore mobility through the upper back, counteracts slouching, and can relieve tension in the neck and shoulders.

Doorway Pec Stretch

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

Hold for 30 seconds. Repeat 3 times.

Why it helps: Helps stretch tight chest muscles that contribute to rounded shoulders and poor posture.

Shoulder Blade Squeezes

Sit or stand tall with your arms relaxed at your sides.
Gently squeeze your shoulder blades together.
Avoid shrugging your shoulders.
Relax slowly.

Hold for 5 seconds. Perform 10 repetitions.

Why it helps: Strengthens the muscles that support good posture and helps reduce upper back fatigue.

Hip Flexor Stretch

Step one foot forward into a lunge position.
Keep your back upright while gently shifting your weight forward.
You should feel a stretch along the front of the hip on your back leg.

Hold for 30 seconds on each side. Repeat 2 to 3 times.

Why it helps: Prolonged sitting can tighten the hip flexors. Stretching these muscles supports better posture and helps reduce lower back stiffness.

When to See a Physical Therapist

Occasional soreness after carrying a heavy backpack or spending extra time studying is common. However, ongoing pain should not be considered a normal part of growing up.

If a student experiences recurring neck, back, or shoulder pain, headaches related to posture, numbness or tingling, pain that limits participation in sports or other activities, or discomfort that persists despite improving posture and reducing backpack weight, a physical therapy evaluation may help identify the underlying cause.

A physical therapist can assess posture, flexibility, strength, movement patterns, and backpack fit to develop an individualized treatment plan. Therapy may include stretching, strengthening exercises, manual therapy, posture education, and recommendations for improving study ergonomics and daily movement habits.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

How heavy should my child’s backpack be?

Many experts recommend keeping a backpack at or below approximately 10% of a child’s body weight whenever possible. Regularly removing unnecessary items can help reduce strain.

Is poor posture harmful for students?

Poor posture isn’t usually harmful by itself, but remaining in one position for long periods may contribute to muscle fatigue, stiffness, and discomfort over time.

How often should students take movement breaks?

Students should aim to stand, stretch, or walk for a few minutes every 30 to 60 minutes during homework or extended study sessions.

Can using a laptop cause neck pain?

Yes. Looking down at a laptop screen for prolonged periods can contribute to forward head posture and neck strain. Raising the screen and using an external keyboard can help improve ergonomics.

Can physical therapy help improve posture?

Yes. Physical therapists can evaluate posture, movement, flexibility, and strength while providing individualized exercises and education to help reduce discomfort and improve movement patterns.

The post Back-to-School Posture Guide: Neck, Back, and Shoulder Tips for Students appeared first on ATI.

Elbow Pain Explained: Tennis Elbow, Golfer’s Elbow, and Everyday Overuse

Ryan Black — Wed, 22 Jul 2026 16:30:32 +0000

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.

Mid-Year Desk Reset: How Small Setup Changes Can Reduce Pain

Ryan Black — Wed, 22 Jul 2026 16:17:25 +0000

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.

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.

The Most Common Baseball Injuries: What MLB Season Teaches Us About Staying Healthy

Ryan Black — Fri, 10 Jul 2026 15:55:03 +0000

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.

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.

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

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

By the Numbers: Foot and Heel Pain

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

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

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

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

Schedule Now

Why Your Feet May Hurt More in the Summer

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

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

More Time on Your Feet

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

Unsupportive Footwear

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

Sudden Activity Increases

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

Tips to Keep Your Feet Comfortable

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

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

Wear Supportive Shoes

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

Increase Activity Gradually

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

Stretch Your Calves

Tight calf muscles increase tension throughout the foot and heel.

Rest When Needed

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

Simple Exercises for Foot and Heel Pain

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

Stop any exercise that significantly increases pain.

Calf Stretch

Hold for 30 seconds
Repeat 3 times per side

Plantar Fascia Stretch

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

Heel Raises

2 sets of 10 repetitions

Towel Toe Curls

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

Single-Leg Balance

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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

Soccer Injuries: What They Mean and When to Get Help

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

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

By the Numbers: Soccer Injuries and Participation

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

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

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

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

Schedule Now

Why Soccer Injuries Happen

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

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

Rapid Changes in Direction

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

Repetitive Running

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

Jumping and Landing

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

Contact and Collisions

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

Common Soccer Injuries and What They Mean

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

Ankle Sprains

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

Symptoms:

Swelling
Bruising
Pain while walking
Difficulty changing direction

What It May Mean:

Stretched or torn ankle ligaments
Joint instability
Reduced balance and mobility

Knee Pain and ACL Injuries

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

Symptoms:

A popping sensation
Swelling
Knee instability
Pain during cutting movements

What It May Mean:

ACL injury
Meniscus injury
Patellofemoral pain syndrome

Hamstring Strains

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

Symptoms:

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

What It May Mean:

Muscle strain
Partial muscle tear
Reduced flexibility and strength

Groin Strains

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

Symptoms:

Inner thigh pain
Pain while kicking
Discomfort when changing direction

What It May Mean:

Adductor strain
Muscle irritation
Reduced hip mobility

Shin Splints

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

Symptoms:

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

What It May Mean:

Overuse injury
Training load imbalance
Early stress-related irritation

Concussion Symptoms

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

Symptoms:

Headache
Dizziness
Confusion
Sensitivity to light
Difficulty concentrating

What It May Mean:

Possible concussion requiring medical evaluation

What to Do After a Soccer Injury

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

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

Stop Playing if Symptoms Increase

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

Protect the Injured Area

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

Begin Gentle Movement When Appropriate

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

Seek Evaluation if Symptoms Persist

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

Soccer Injury Prevention Tips

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

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

Warm Up Before Every Practice and Game

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

Build Strength Throughout the Season

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

Improve Balance and Coordination

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

Avoid Sudden Training Increases

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

Prioritize Recovery

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

Soccer Warm-Up Exercises

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

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

Leg Swings

10 forward and backward
10 side to side per leg

Walking Lunges

10 repetitions per side
Maintain an upright posture throughout the movement

High Knees

2 sets of 20 feet
Focus on quick, controlled movements

Lateral Shuffles

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

Single-Leg Balance

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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

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

Men’s Pelvic Health: Common Symptoms and How Physical Therapy Helps

Ryan Black — Fri, 12 Jun 2026 13:17:14 +0000

Pelvic health is often discussed in relation to women, but men can experience pelvic floor issues too. Symptoms such as pelvic pain, urinary urgency, leakage, discomfort during activity, or persistent pressure in the pelvic region can affect daily life, exercise, work, and overall well-being. The good news is that many of these conditions can be treated. This guide explains common men’s pelvic health concerns, what symptoms may indicate, and how physical therapy can help improve function, comfort, and confidence.

Reviewed and contributions made by Connie Clark, PT, DPT, Pelvic Floor Therapist

Key Takeaways

Men can experience pelvic floor dysfunction, pelvic pain, and bladder-related symptoms.
Pelvic health issues are common but often go undiscussed or untreated.
Symptoms may affect daily activities, exercise, work, and quality of life.
Pelvic floor physical therapy can help improve function and reduce symptoms.
In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

What is Men’s Pelvic Health?

Pelvic health refers to the function of the muscles, ligaments, and connective tissues that support the bladder, bowel, and reproductive organs. In men, the pelvic floor also plays an important role in urinary control, sexual health, posture, and core stability.

When the pelvic floor is functioning properly, it works automatically in the background during daily activities. However, when these muscles become weak, tight, irritated, or poorly coordinated, they can contribute to a wide range of symptoms that affect comfort, confidence, and quality of life. Because pelvic health is not discussed as often among men, many people are surprised to learn that physical therapy can help address these concerns.

Understanding the role of the pelvic floor is an important first step toward recognizing symptoms and seeking appropriate care.

By the Numbers: Men’s Pelvic Health

Men’s pelvic health conditions are more common than many people realize, yet they often go undiscussed and untreated.

Approximately 16% of men experience a pelvic floor disorder (Mayo Clinic).
Urinary incontinence affects between 11% and 31% of older men, with prevalence increasing with age (NIH / PubMed).
Overactive bladder affects approximately 14.5% of U.S. men, and prevalence has increased over the past two decades (Nature Scientific Reports).

These numbers highlight an important reality: pelvic health concerns in men are not rare, and many symptoms that people assume are simply part of aging may actually be treatable.

If you are experiencing pelvic health concerns, come to ATI Physical Therapy for an initial evaluation. We will connect you with a pelvic health specialist and develop a personalized treatment plan based on your needs and goals. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Common Men’s Pelvic Health Symptoms

Men’s pelvic health symptoms can present in many different ways, and not all symptoms involve pain. Some people notice changes in bladder habits, while others experience discomfort during exercise, prolonged sitting, or daily activities. Because symptoms can develop gradually, they are often mistaken for a normal part of aging or something that must simply be tolerated.

Recognizing these symptoms early is important because many pelvic floor conditions respond well to conservative treatment. Understanding what to watch for can help you seek care sooner and improve long-term outcomes.

Urinary Urgency or Frequency

Feeling the need to urinate frequently or urgently can sometimes be related to pelvic floor dysfunction.

Leakage or Loss of Bladder Control

Accidental urine leakage may occur during exercise, coughing, lifting, or other daily activities.

Pelvic Pain

Pain or discomfort in the pelvis, groin, tailbone, lower abdomen, or surrounding areas may be linked to pelvic floor muscle dysfunction.

Pain with Sitting

Some men experience discomfort that increases during prolonged sitting, driving, or desk work.

Sexual Health Concerns

Pelvic floor dysfunction can sometimes contribute to pain, tension, or changes in sexual function.

Common Causes of Pelvic Floor Dysfunction in Men

Pelvic floor symptoms can develop for a variety of reasons. In many cases, they are related to muscle tension, weakness, injury, surgery, or changes in movement patterns. Understanding potential causes can help explain why symptoms occur and how treatment may help.

While some causes are related to medical conditions or procedures, others develop gradually through daily habits, repetitive activities, or prolonged periods of stress on the body. Identifying contributing factors is an important part of creating an effective treatment plan.

Prostate Surgery Recovery

Some men experience pelvic floor weakness or urinary symptoms following prostate-related procedures.

Chronic Muscle Tension

Tight pelvic floor muscles can contribute to pain, pressure, and difficulty relaxing.

Repetitive Strain

Heavy lifting, prolonged sitting, and repetitive physical activity may contribute to irritation over time.

Injury or Trauma

Previous injuries involving the pelvis, hips, lower back, or abdomen can sometimes affect pelvic floor function.

How Pelvic Floor Physical Therapy Helps

Pelvic floor physical therapy focuses on improving how the muscles of the pelvic region function during everyday activities. Depending on the condition, treatment may focus on strengthening weak muscles, improving coordination, reducing excessive muscle tension, or restoring normal movement patterns.

Many people are surprised to learn that treatment often extends beyond the pelvis itself. Because the pelvic floor works closely with the hips, abdomen, lower back, and diaphragm, therapy frequently addresses these areas as well. A comprehensive approach can help improve movement, reduce symptoms, and restore confidence during daily activities.

Treatment may include:

Pelvic floor muscle training
Relaxation and breathing techniques
Mobility and flexibility exercises
Core strengthening
Movement and posture education
Activity modification strategies

With the right treatment plan, many men experience meaningful improvements in comfort, function, and confidence.

Simple Exercises to Support Pelvic Health

Pelvic health exercises often focus on improving muscle awareness, coordination, and overall core function. These exercises are commonly used as part of broader pelvic health programs and may help support healthy movement patterns.

While these exercises are not intended to replace individualized treatment, they can be a helpful starting point for improving body awareness and supporting pelvic floor function. Consistency and proper technique are often more important than intensity.

Move slowly and stop if pain increases.

Diaphragmatic Breathing

Lie comfortably on your back or sit upright
Inhale slowly through your nose
Allow your abdomen to expand naturally
Exhale slowly through your mouth
Perform 5 to 10 breaths

Pelvic Tilts

Lie on your back with knees bent
Gently flatten your lower back against the floor
Return to a neutral position
Perform 10 repetitions

Glute Bridges

Lie on your back with knees bent
Lift your hips toward the ceiling
Lower slowly
Perform 2 sets of 10 repetitions

When to See a Physical Therapist

Many men wait months or even years before discussing pelvic health symptoms. However, issues such as pelvic pain, urinary leakage, urgency, or discomfort during activity are not simply things you have to live with.

If symptoms are affecting your comfort, confidence, exercise routine, work, or daily activities, it may be time to seek professional guidance. Early intervention can often improve outcomes and help prevent symptoms from becoming more persistent.

A pelvic health physical therapist can evaluate your symptoms, movement patterns, muscle function, and overall mobility to identify contributing factors and develop a personalized treatment plan.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Can men have pelvic floor dysfunction?
Yes. Men can experience pelvic floor dysfunction that affects bladder control, bowel function, pain levels, and quality of life.

What does male pelvic pain feel like?
Symptoms vary but may include pain in the pelvis, groin, tailbone, lower abdomen, or during sitting.

Can physical therapy help pelvic pain in men?
Yes. Pelvic floor physical therapy can help address muscle dysfunction, improve movement, and reduce symptoms.

Do I need a referral for pelvic floor therapy?
In most cases, no referral is needed to begin care at ATI Physical Therapy.

The post Men’s Pelvic Health: Common Symptoms and How Physical Therapy Helps appeared first on ATI.

Hip Pain Explained: Causes, Symptoms, and What Helps You Move Better

Ryan Black — Wed, 29 Apr 2026 15:32:59 +0000

Hip pain is common and can affect everything from walking and sitting to exercise and sleep. It may develop gradually from overuse or appear suddenly due to strain or injury. This guide explains the most common causes of hip pain, what your symptoms may mean, and simple ways to improve movement and reduce discomfort.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

Hip pain can come from muscles and surrounding tissues (defined as extra-articular) or the joint itself (defined as intra-articular).
Common causes include overuse, stiffness, and inflammation.
Where you feel pain (front, side, or deep in the hip) can help point to the underlying issue.
Improving strength and mobility around the hip can help point to the underlying issue and reduce symptoms.
In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Hip Pain Happens

The hip is a large, weight-bearing joint that plays a key role in nearly every lower body movement. Walking, standing, bending, and even sitting all rely on proper hip function. Because of this, small issues in strength, mobility, or alignment can quickly lead to discomfort.

Hip pain often develops when muscles become tight or weak or joints become stiff. When this occurs, your body begins to rely on less efficient movement patterns that place more stress on the hip. Increased activity levels, especially after periods of inactivity, can also contribute to irritation and inflammation in the area.

Understanding what is causing your hip pain is the first step toward finding the right solution.

By the Numbers: Hip Pain and Mobility

Hip pain and mobility limitations are common, especially as activity levels increase and place more demand on the joints and surrounding muscles.

Hip osteoarthritis, the most common cause of hip pain in older adults, affects up to 27% of adults.
Hip pain is one of the most common reasons adults begin to reduce activity levels, which can lead to further stiffness, weakness, and loss of mobility over time if not addressed early.
Research shows that targeted exercise, manual therapy, and education can lead to meaningful improvements in pain and function, with many people experiencing 20–25% or greater reductions in pain and improved mobility without the need for surgery.

These trends highlight how common hip-related issues are and why early attention can help prevent them from becoming more limiting.

Common Causes of Hip Pain

Hip pain can feel different depending on the underlying cause and where it is located. In many cases, symptoms develop gradually as small movement limitations, muscle imbalances, or repetitive stresses build up over time. Understanding the most common causes can help you better interpret your symptoms and take the right steps toward relief.

Hip Bursitis

Bursitis occurs when the fluid-filled sacs that cushion the hip joint become irritated. This often leads to pain on the outside of the hip, especially when lying on the impacted side or during walking.

Muscle Strain

Overuse or sudden increases in activity can strain the muscles around the hip, specifically in the muscles on the side, the gluteus medius and minimus. The strained muscles may then cause soreness, tightness, or pain during movement.

Hip Stiffness and Mobility Limitations

Limited flexibility in the hip joint can change how your body moves, causing discomfort with sitting, standing, walking, or other activities like crossing the legs or tying your shoes.

If you or a loved one is experiencing hip 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 begin care.

Schedule Now

How to Reduce Hip Pain

Reducing hip pain is not just about resting the joint; it is about improving how your body moves and how the surrounding muscles support the hip during activity. Consistent, low-impact strategies can help reduce irritation, improve stability, and make everyday movements feel more comfortable over time.

Stay Active with Low-Impact Movement

Walking, cycling, or gentle exercise can help maintain mobility without placing excessive strain on the joint.

Improve Hip Strength

Strengthening the muscles around the hips, including the glutes and core, can help support the joint and reduce stress.

Increase Mobility

Stretching and mobility exercises can help reduce stiffness and improve range of motion.

Avoid Prolonged Positions

Sitting or standing in one position for too long can contribute to stiffness and discomfort. Changing positions regularly can help.

Simple Exercises for Hip Mobility and Strength

Targeted exercises can help improve how the hip moves and how well it is supported during activity. Focusing on both strength and flexibility can reduce strain on the joint and improve overall function. Start slowly and build consistency over time for the best results.

Move slowly and stop if pain increases.

Glute Bridges

Lie on your back with knees bent
Lift your hips toward the ceiling
Lower slowly
Perform 2 sets of 10 repetitions

Standing Hip Abduction

Stand upright, holding a stable surface
Lift one leg out to the side
Lower slowly
Perform 2 sets of 10 per side

Hip Flexor Stretch

Step one foot forward into a split stance
Gently shift your weight forward
Hold for 20 to 30 seconds per side
Repeat 2 times

When to See a Physical Therapist

If hip pain continues, worsens, or begins to limit your daily activity, it may be time to seek guidance. Addressing the issue early can help prevent more persistent problems. A physical therapist can evaluate your movement, strength, and flexibility, then create a personalized plan to help reduce pain and improve function.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the most common cause of hip pain?
Hip pain is often caused by muscle strain, bursitis, or joint stiffness.

Should I rest or stay active with hip pain?
Light movement is usually helpful, but painful activities should be avoided.

Can hip pain come from my back?
Yes. Some hip pain is referred from the lower back or pelvis.

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

The post Hip Pain Explained: Causes, Symptoms, and What Helps You Move Better appeared first on ATI.

Spring Cleaning Without Pain: Safe Lifting Tips to Prevent Back and Shoulder Injuries

Ryan Black — Fri, 20 Mar 2026 16:21:51 +0000

Spring cleaning often means lifting, carrying, bending, reaching, and moving heavy household items around the house. Tasks like moving furniture, hauling storage boxes, and tackling yard work can place extra strain on your back and shoulders if your body is not prepared. The good news is that a few simple safe lifting techniques can help you clean and organize your home while reducing injury risk. This guide explains why spring cleaning injuries happen and shares practical tips to protect your body during seasonal home projects.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

Spring cleaning often involves lifting and repetitive movements your body may not perform regularly.
Improper lifting mechanics are a common cause of back and shoulder strain.
Using proper lifting technique can significantly reduce injury risk.
Preparing your body before heavy cleaning tasks can help prevent pain.
In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Spring Cleaning Can Lead to Injuries

Many spring cleaning tasks involve physical movements that place stress on the body. Lifting heavy storage boxes, reaching overhead to clean shelves, moving furniture, and repetitive bending all increase strain on the back and shoulders.

When these movements happen suddenly after a less active winter season, muscles and joints may not be prepared for the extra workload. Fatigue also plays a role. As muscles tire, lifting technique often breaks down, placing more pressure on the spine.

Using proper lifting mechanics, pacing yourself, and preparing your body before heavy work can help prevent common spring cleaning injuries.

By the Numbers: Physical Activity and Heart Health

Back pain and lifting-related strain are extremely common and often linked to everyday activities like home projects and cleaning.

About 39 percent of adults reported experiencing back pain in the past three months, according to national health data (Centers for Disease Control and Prevention – National Center for Health Statistics).
Musculoskeletal conditions affect an estimated 1.71 billion people worldwide, making them one of the leading causes of disability (World Health Organization).
Low back pain is the second most common symptom-related reason for seeking care from a primary care physician (National Institutes of Health).

These findings highlight why proper lifting mechanics and preparation can make a meaningful difference during physically demanding tasks like spring cleaning.

If you or a loved one is experiencing back or shoulder pain during spring projects, come to ATI Physical Therapy for an initial injury 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

Common Spring Cleaning Injuries

Spring cleaning often involves lifting, reaching, bending, and carrying objects that your body may not handle regularly during the rest of the year. These movements can place added stress on muscles and joints, especially when they are repeated throughout the day. When the body is not accustomed to these activities, smaller strains can develop into more noticeable discomfort.

These types of strains are often referred to as lifting injuries and commonly occur during seasonal home projects like spring cleaning or moving.

Lower Back Strain

The lower back is the most common area injured during lifting tasks. Bending forward at the waist instead of using the legs places excessive stress on spinal muscles and ligaments.

Shoulder Strain

Reaching overhead to clean cabinets or lift items onto shelves can overload shoulder muscles, particularly when objects are heavy.

Neck and Upper Back Tension

Holding awkward positions while scrubbing, reaching, or carrying items can create muscle tension in the upper back and neck.

Knee and Hip Stress

Repeated squatting, kneeling, and lifting can place additional stress on the hips and knees, particularly if muscles fatigue during longer projects.

Safe Lifting Tips to Prevent Back and Shoulder Injuries

Many spring cleaning injuries occur not because objects are extremely heavy, but because they are lifted in improper body positions. When the back bends or twists while lifting, the muscles and joints of the spine absorb much of the load. Using proper lifting mechanics allows stronger muscle groups, particularly the legs and hips, to do more of the work. A few small adjustments in how you lift and carry items can greatly reduce strain on the back and shoulders during home projects.

Lift With Your Legs

Bend your hips and knees while keeping your back straight. Push through your legs as you lift rather than pulling with your back.

Keep Objects Close to Your Body

Holding items close to your torso reduces the load placed on your spine.

Avoid Twisting While Lifting

Turn your whole body instead of twisting your back while carrying objects.

Test the Weight First

Before lifting, gently test how heavy the object is. If it feels too heavy, ask for help or divide the load.

Take Breaks

Fatigue increases injury risk. Short breaks help maintain proper lifting mechanics.

Simple Warm-Up Before Spring Cleaning or Heavy Lifting

Just like athletes warm up before physical activity, preparing your body before cleaning or lifting can help reduce stiffness and improve mobility. A short warm-up increases blood flow to muscles, helps joints move more comfortably, and prepares your body for bending, reaching, and carrying tasks. These movements only take a few minutes but can help reduce strain during longer cleaning sessions.

Perform these movements slowly and with control. Stop if pain increases.

Arm Circles

Extend your arms out to your sides at shoulder height
Perform 10 small circles forward
Perform 10 circles backward

Standing Hip Hinge

Stand with feet shoulder-width apart
Place hands on hips
Bend slightly at the hips while keeping your back straight
Return to standing
Perform 10 slow repetitions

Shoulder Blade Squeezes

Stand upright with arms relaxed
Pull your shoulder blades gently back and down
Hold for 2 seconds
Relax slowly
Perform 2 sets of 10 repetitions

When to See a Physical Therapist

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the safest way to lift a heavy box?
Bend at your hips and knees, stabilize your midsection by keeping your abdominals tight and back flat, keep the object close to your body, and lift using your legs.

Why does my back hurt after lifting during cleaning?
Back pain often occurs when lifting technique places too much stress on the spine or surrounding muscles.

Should I warm up before heavy cleaning?
Yes. Gentle movement helps prepare muscles and joints for lifting and repetitive tasks.

What causes back pain when lifting heavy objects?
Back pain during lifting often occurs when the spine bends or twists while carrying weight. Using proper lifting mechanics allows stronger muscles in the legs and hips to handle the load instead of the back.

Can physical therapy help prevent lifting injuries?
Yes. Physical therapy can improve strength, mobility, and lifting mechanics to reduce injury risk.

The post Spring Cleaning Without Pain: Safe Lifting Tips to Prevent Back and Shoulder Injuries appeared first on ATI.