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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

By the Numbers: Student Posture and Backpack Safety

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

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

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

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

An evaluation may be beneficial if an athlete experiences:

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

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

Schedule Now

Why Fall Sports Bring a Higher Risk of Injury

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

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

Several factors contribute to early-season injuries.

Sudden Increases in Training

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

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

Inadequate Warm-Ups

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

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

Muscle Weakness and Imbalances

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

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

Fatigue and Recovery

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

Protecting Your Knees

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

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

Build Strength Throughout the Lower Body

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

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

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

Improve Landing Mechanics

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

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

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

Don’t Ignore Knee Pain

Pain isn’t something athletes should simply push through.

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

Preventing Ankle Sprains

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

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

Improve Balance and Stability

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

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

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

Choose Sport-Specific Footwear

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

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

Complete Your Rehabilitation

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

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

Keeping Shoulders Healthy

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

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

Strengthen the Rotator Cuff

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

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

Maintain Flexibility

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

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

Listen to Early Warning Signs

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

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

Don’t Play Through Pain

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

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

Normal Soreness vs. Injury

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

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

Signs It’s Time to Stop Playing

Athletes should stop participating and be evaluated if they experience:

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

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

Injury Prevention Exercises

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

Single-Leg Balance

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

Perform: 3 repetitions on each leg.

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

Lateral Band Walks

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

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

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

Bodyweight Squats

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

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

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

Resistance Band External Rotations

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

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

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

Walking Lunges

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

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

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

When to See a Physical Therapist

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

An evaluation may be beneficial if an athlete experiences:

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What are the most common fall sports injuries?

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

How can athletes reduce their risk of injury?

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

Should athletes continue playing if they have pain?

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

Can physical therapy help prevent sports injuries?

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

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

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

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

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.

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

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

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

Key Takeaways

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

By the Numbers: Desk Work and Musculoskeletal Pain

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

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

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

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

Schedule Now

Why Desk Work Can Lead to Pain

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

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

Sitting Too Long

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

Poor Monitor Placement

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

Keyboard and Mouse Position

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

Lack of Movement

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

ATI Expert Insight

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

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

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

Simple Ergonomic Changes That Can Help

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

Raise Your Monitor

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

Support Your Lower Back

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

Keep Elbows Close

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

Relax Your Shoulders

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

Change Positions Often

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

Desk Exercises Recommended by ATI Physical Therapy

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

Doorway Pec Stretch

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

Hold for 30 seconds. Repeat 3 times.

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

Prayer Stretch

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

Hold for 20 to 30 seconds. Repeat 3 times.

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

Band External Rotation

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

Perform 2 sets of 12 repetitions.

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

Band Shoulder Extension

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

Perform 2 sets of 12 repetitions.

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

Chin Tucks

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

Perform 10 repetitions.

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

Upper Back Extension and Rotation Stretch

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

Perform whenever you begin to feel stiff throughout the workday.

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the best desk posture?

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

How often should I stand while working?

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

Can poor ergonomics cause neck pain?

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

Can physical therapy help with desk-related pain?

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

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

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

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

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

Key Takeaways

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

By the Numbers: Baseball Injuries

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

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

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

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

Schedule Now

Why Baseball Injuries Happen

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

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

Repetitive Throwing

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

High-Speed Rotational Movements

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

Year-Round Play

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

Sprinting and Quick Changes of Direction

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

The Most Common Baseball Injuries

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

UCL Injuries (Tommy John Injury)

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

Symptoms

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

Rotator Cuff Injuries

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

Symptoms

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

Shoulder Labrum Injuries

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

Symptoms

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

Elbow Tendinitis

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

Symptoms

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

Oblique Strains

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

Symptoms

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

Hamstring Strains

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

Symptoms

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

What MLB Players Teach Us About Recovery

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

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

Don’t Ignore Early Pain

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

Recovery Is Different for Every Injury

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

Mechanics Matter

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

Baseball Injury Prevention Tips

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

Warm Up Before Throwing

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

Build Total-Body Strength

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

Respect Pitch Counts

Avoid excessive throwing volume and allow adequate recovery between outings.

Listen to Your Body

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

Baseball Arm Care Exercises

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

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

Band External Rotations

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

Perform 2 sets of 12 repetitions per arm.

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

Shoulder Blade Squeezes

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

Perform 2 sets of 15 repetitions.

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

Wall Slides

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

Perform 2 sets of 10 repetitions.

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

Thoracic Rotations

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

Perform 10 repetitions per side.

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

Hip Flexor Stretch

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

Hold for 30 seconds on each side.

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the most common baseball injury?

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

What is a UCL injury?

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

Does every UCL injury require Tommy John surgery?

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

Can physical therapy help baseball shoulder pain?

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

When should a baseball player stop throwing?

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

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

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

Why Shoulder Pain Happens

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

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

By the Numbers: Shoulder Pain and Overuse Injuries

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

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

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

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

Schedule Now

Common Causes of Shoulder Pain

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

Rotator Cuff Irritation

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

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

Shoulder Tendonitis or Tendinopathy

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

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

Shoulder Impingement

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

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

Muscle Strain

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

Stiffness or Mobility Limitations

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

Signs an Overuse Injury May Be Developing

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

Pain with Overhead Movement

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

Weakness While Lifting

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

Stiffness or Reduced Range of Motion

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

Pain at Night

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

Symptoms that are not Improving

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

How to Reduce Shoulder Strain

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

Modify, Do Not Completely Stop, Activity

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

Break Up Repetitive Overhead Tasks

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

Improve Shoulder and Upper Back Positioning

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

Build Strength Gradually

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

Pay Attention to Recovery

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

Simple Exercises for Shoulder Mobility and Strength

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

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

Shoulder Blade Squeezes

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

Wall Slides

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

Band External Rotation

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

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

When to See a Physical Therapist

You should consider seeing a physical therapist if shoulder pain:

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

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

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

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

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

Does rotator cuff pain always mean I have a tear?

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

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

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

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

Will I need imaging or surgery?

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

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

What Backpack Safety Matters

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

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

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

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

By the Numbers: Backpack Use and Child Health

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

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

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

Signs a Backpack May Be Too Heavy

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

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

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

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

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

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

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

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

Schedule Now

How to Choose the Right Backpack

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

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

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

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

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

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

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

How to Improve Backpack Safety

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

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

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

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

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

Simple Exercises to Support Posture and Comfort

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

Move slowly and stop if pain increases.

Shoulder Blade Squeezes

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

Wall Posture Hold

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

Chest Stretch

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

Shoulder Rolls

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

When to See a Physical Therapist

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

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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

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

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

Why Gardening Can Cause Pain

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

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

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

Common Gardening Pain Areas

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

Lower Back Pain

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

Knee Pain

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

Shoulder Pain

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

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

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How to Garden Without Pain

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

Use Proper Lifting Technique

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

Change Positions Frequently

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

Use Supportive Tools

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

Pace Yourself

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

Simple Warm-Up Before Gardening

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

Move slowly and stop if pain increases.

Arm Circles

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

Standing Hip Hinge

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

Knee Bends

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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

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

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.

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.

Early spring is when many baseball and softball players ramp up their throwing intensity after an offseason. That rapid increase in workload is one of the biggest reasons throwing injuries spike at the start of the season. Whether you are a youth player, high school athlete, recreational adult, or professional competitor, your shoulder and elbow need time to rebuild tolerance. This guide explains what commonly gets injured, what early warning signs to watch for, and how to prevent throwing injuries before they derail your season.

Reviewed and contributions made by Upper Extremity Fellowship Director Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Throwing injuries often happen when intensity or volume increases too quickly.
• Shoulder and elbow soreness and pain are common early warning signs in baseball and softball.
• Gradual ramp-up, smart workload management, and proper warm-ups reduce injury risk.
• For throwing pain that lingers or changes, it is recommended to evaluate the athlete’s mechanics.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Early Spring Throwers Get Hurt

Throwing is a high-speed, high-force motion that places repeated stress on the shoulder and elbow. During early spring, many athletes move quickly from minimal offseason throwing to practices, tryouts, bullpens, long toss, and games.

Even if you stayed active over the winter, your throwing arm may not be conditioned for repetitive overhead stress. Cold temperatures, tight muscles, and early-season enthusiasm often combine to increase injury risk. The solution is not avoiding throwing; it is progressing workload safely, so tissues adapt instead of breaking down.

By the Numbers: Baseball and Softball Throwing Injuries

These numbers show how common throwing injuries are across age levels, from youth leagues to professional baseball.

• Research suggests that about 30 percent of youth baseball players experience elbow pain each year, and risk rises with high workloads like playing many games per year (National Institutes of Health).
• In a 10-year study of youth pitchers, the cumulative incidence of serious arm injury was 5 percent, and athletes who pitched more than 100 innings in a year were 3.5 times more likely to be injured (National Institutes of Health).
• In a Major League Baseball injury epidemiology analysis, upper extremity injuries accounted for 51.4 percent of all player injuries, highlighting the heavy stress placed on shoulders and elbows at the professional baseball level (Penn State University).

Together, these findings reinforce one consistent theme across levels: workload matters.

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

Schedule Now

What Hurts Most in Baseball and Softball

Throwing injuries often begin subtly. Mild soreness may feel manageable at first, but pain that lingers, sharpens, or alters mechanics can signal overload. The most common problem areas include the shoulder, elbow, forearm, and, in softball pitchers, the hips and trunk.

Shoulder Pain From Throwing

Shoulder pain is frequently related to rotator cuff overload, shoulder blade fatigue, or limited mobility. Some athletes feel pain in the front of the shoulder, others feel it deep inside or along the outside.

Common Causes

• Sudden increase in throwing volume or velocity
• Fatigue of shoulder stabilizers
• Limited mobility in the shoulder, upper back, or hips

Common symptoms

• Ache during or after throwing
• Pain lifting the arm overhead
• Reduced velocity or control

How PT can help

• Structured return-to-throw progressions
• Rotator cuff and scapular strengthening
• Mobility work for shoulder and thoracic spine
• Mechanics assessment

When to see a PT

• Pain lasts more than a few days
• You feel weakness or instability
• You notice a dead-arm sensation

Elbow Pain in Throwers

Elbow pain often appears along the inner elbow, where the UCL supports high-speed throwing. It may also appear laterally depending on mechanics and fatigue.

Common causes

• High workloads without recovery
• Throwing too hard too quickly
• Mechanics breakdown from fatigue

Common symptoms

• Tenderness on the inside of the elbow
• Sharp pain during acceleration or release
• Stiffness the next day

How PT can help

• Workload modification
• Forearm, shoulder, and core strengthening
• Mobility training for hips and trunk
• Return-to-throw programming

When to see a PT

• Pain persists beyond normal soreness
• Sudden sharp pain or pop
• Tingling, numbness, or weakness

Forearm and Wrist Overuse

Grip-heavy throwing and batting can overload forearm tissues, especially when the shoulder is fatigued.

Common causes

• Repetitive throwing without rest
• Over-gripping
• Compensation from shoulder fatigue

How PT can help

• Progressive strengthening
• Throwing efficiency coaching
• Recovery and workload planning

Softball Pitching Considerations

The windmill motion still places stress on the shoulder, elbow, hip, and lower back. Tournament weekends and high pitch counts increase fatigue risk.

How PT can help

• Shoulder and trunk endurance training
• Hip mobility and glute strength
• Recovery planning

How to Prevent Early Season Throwing Injuries

Prevention centers on gradual progression and movement quality.

Build a Throwing Ramp-Up

Increase volume and intensity slowly and step by step. Avoid jumping directly into high-effort throws.

Warm Up Thoroughly

Include full-body movement, shoulder muscle activation, and light throwing progressions.

Respect Workload Guidelines

Track pitches, innings, or total throws. Rest days matter at every level.

Train the Entire Body

Strong hips and trunk reduce stress on the arm.

Do Not Throw Through Pain

Persistent or sharp pain should not be ignored.

At-Home Thrower Warm-Up and Mobility Routine

This routine supports shoulder and elbow readiness. Stop if pain increases.

How often

Before throwing: 1 time; on non-throw days: 2 to 3 times per week

Arm Circles and Shoulder Blade Squeezes

• 10 forward, 10 backward
• 2 sets of 10 squeezes, hold 2 seconds

Band External Rotation

• 2 sets of 10 to 12 reps per side

Wall Slides

• 2 sets of 8 to 10 reps

Thoracic Rotation

• 5 reps per side, hold 2 to 3 seconds

Hip Flexor Stretch

• Hold 20 to 30 seconds per side
• Repeat 2 times

When to See a Physical Therapist

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is early-season arm soreness normal?
Mild muscle soreness can occur, but persistent or sharp pain is not typical and should be evaluated.

What is the most common throwing injury?
Shoulder and elbow overuse injuries are among the most common in baseball and softball.

Can physical therapy help prevent throwing injuries?
Yes. PT can improve strength, mobility, mechanics, and workload planning.

The post Baseball and Softball Injury Season: What Early Spring Throwers Need to Know appeared first on ATI.

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

Why Workout Injuries Happen

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

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

By the Numbers: Workout Injuries and Trends

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

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

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

Schedule Now

The 5 Most Common Workout Injuries

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

Muscle Strains

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

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

How to avoid them:

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

Shoulder Injuries

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

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

How to avoid them:

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

Lower Back Pain

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

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

How to avoid them:

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

Knee Pain

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

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

How to avoid it:

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

Elbow and Forearm Strains

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

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

How to avoid them:

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

How to Avoid Workout Injuries

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

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

Warm Up Thoroughly

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

Use Proper Form

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

Progress Gradually

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

Rest and Recover

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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