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

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

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

Key Takeaways

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

By the Numbers: Elbow Pain and Overuse Injuries

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

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

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

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

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Why Elbow Pain Develops

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

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

Repetitive Gripping

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

Lifting and Carrying

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

Yardwork and Home Projects

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

Racquet Sports

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

Tennis Elbow vs. Golfer’s Elbow

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

Tennis Elbow (Lateral Epicondylitis)

Symptoms

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

What It May Mean

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

Golfer’s Elbow (Medial Epicondylitis)

Symptoms

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

What It May Mean

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

Other Causes of Elbow Pain

Symptoms

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

What It May Mean

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

How to Reduce Elbow Pain

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

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

Reduce Repetitive Activities

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

Improve Grip Technique

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

Strengthen the Entire Arm

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

Don’t Ignore Persistent Pain

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

Exercises for Tennis Elbow and Golfer’s Elbow

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

Muscle Massage

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

Perform as needed.

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

Wrist Extensor Stretch

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

Repeat 3 times per side.

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

Wrist Flexor Stretch

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

Repeat 3 times per side.

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

Eccentric Wrist Extension

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

Perform 2 sets of 10 repetitions.

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

Grip Strengthening

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

Perform 15 repetitions.

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

Does physical therapy help elbow tendinitis?

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

Should I keep exercising if my elbow hurts?

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

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

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

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

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

Key Takeaways

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

By the Numbers: Desk Work and Musculoskeletal Pain

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

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

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

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

Schedule Now

Why Desk Work Can Lead to Pain

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

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

Sitting Too Long

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

Poor Monitor Placement

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

Keyboard and Mouse Position

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

Lack of Movement

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

ATI Expert Insight

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

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

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

Simple Ergonomic Changes That Can Help

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

Raise Your Monitor

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

Support Your Lower Back

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

Keep Elbows Close

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

Relax Your Shoulders

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

Change Positions Often

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

Desk Exercises Recommended by ATI Physical Therapy

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

Doorway Pec Stretch

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

Hold for 30 seconds. Repeat 3 times.

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

Prayer Stretch

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

Hold for 20 to 30 seconds. Repeat 3 times.

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

Band External Rotation

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

Perform 2 sets of 12 repetitions.

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

Band Shoulder Extension

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

Perform 2 sets of 12 repetitions.

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

Chin Tucks

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

Perform 10 repetitions.

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

Upper Back Extension and Rotation Stretch

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

Perform whenever you begin to feel stiff throughout the workday.

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the best desk posture?

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

How often should I stand while working?

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

Can poor ergonomics cause neck pain?

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

Can physical therapy help with desk-related pain?

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

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

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

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

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

Key Takeaways

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

By the Numbers: Baseball Injuries

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

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

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

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

Schedule Now

Why Baseball Injuries Happen

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

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

Repetitive Throwing

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

High-Speed Rotational Movements

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

Year-Round Play

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

Sprinting and Quick Changes of Direction

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

The Most Common Baseball Injuries

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

UCL Injuries (Tommy John Injury)

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

Symptoms

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

Rotator Cuff Injuries

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

Symptoms

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

Shoulder Labrum Injuries

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

Symptoms

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

Elbow Tendinitis

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

Symptoms

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

Oblique Strains

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

Symptoms

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

Hamstring Strains

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

Symptoms

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

What MLB Players Teach Us About Recovery

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

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

Don’t Ignore Early Pain

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

Recovery Is Different for Every Injury

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

Mechanics Matter

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

Baseball Injury Prevention Tips

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

Warm Up Before Throwing

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

Build Total-Body Strength

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

Respect Pitch Counts

Avoid excessive throwing volume and allow adequate recovery between outings.

Listen to Your Body

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

Baseball Arm Care Exercises

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

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

Band External Rotations

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

Perform 2 sets of 12 repetitions per arm.

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

Shoulder Blade Squeezes

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

Perform 2 sets of 15 repetitions.

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

Wall Slides

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

Perform 2 sets of 10 repetitions.

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

Thoracic Rotations

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

Perform 10 repetitions per side.

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

Hip Flexor Stretch

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

Hold for 30 seconds on each side.

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the most common baseball injury?

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

What is a UCL injury?

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

Does every UCL injury require Tommy John surgery?

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

Can physical therapy help baseball shoulder pain?

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

When should a baseball player stop throwing?

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

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

By the Numbers: Foot and Heel Pain

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

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

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

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

Schedule Now

Why Your Feet May Hurt More in the Summer

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

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

More Time on Your Feet

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

Unsupportive Footwear

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

Sudden Activity Increases

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

Hard Walking Surfaces

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

Common Causes of Foot and Heel Pain

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

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

Plantar Fasciitis

Symptoms

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

What It May Mean

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

Achilles Tendinitis

Symptoms

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

What It May Mean

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

Heel Fat Pad Syndrome

Symptoms

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

What It May Mean

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

Overuse Foot Pain

Symptoms

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

What It May Mean

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

Tips to Keep Your Feet Comfortable

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

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

Wear Supportive Shoes

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

Increase Activity Gradually

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

Stretch Your Calves

Tight calf muscles increase tension throughout the foot and heel.

Rest When Needed

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

Simple Exercises for Foot and Heel Pain

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

Stop any exercise that significantly increases pain.

Calf Stretch

• Hold for 30 seconds
• Repeat 3 times per side

Plantar Fascia Stretch

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

Heel Raises

• 2 sets of 10 repetitions

Towel Toe Curls

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

Single-Leg Balance

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

When to See a Physical Therapist

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

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

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

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Frequently Asked Questions

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

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

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

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

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

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

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

By the Numbers: Soccer Injuries and Participation

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

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

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

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

Schedule Now

Why Soccer Injuries Happen

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

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

Rapid Changes in Direction

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

Repetitive Running

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

Jumping and Landing

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

Contact and Collisions

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

Common Soccer Injuries and What They Mean

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

Ankle Sprains

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

Symptoms:

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

What It May Mean:

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

Knee Pain and ACL Injuries

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

Symptoms:

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

What It May Mean:

• ACL injury
• Meniscus injury
• Patellofemoral pain syndrome

Hamstring Strains

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

Symptoms:

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

What It May Mean:

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

Groin Strains

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

Symptoms:

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

What It May Mean:

• Adductor strain
• Muscle irritation
• Reduced hip mobility

Shin Splints

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

Symptoms:

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

What It May Mean:

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

Concussion Symptoms

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

Symptoms:

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

What It May Mean:

• Possible concussion requiring medical evaluation

What to Do After a Soccer Injury

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

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

Stop Playing if Symptoms Increase

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

Protect the Injured Area

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

Begin Gentle Movement When Appropriate

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

Seek Evaluation if Symptoms Persist

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

Soccer Injury Prevention Tips

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

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

Warm Up Before Every Practice and Game

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

Build Strength Throughout the Season

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

Improve Balance and Coordination

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

Avoid Sudden Training Increases

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

Prioritize Recovery

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

Soccer Warm-Up Exercises

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

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

Leg Swings

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

Walking Lunges

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

High Knees

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

Lateral Shuffles

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

Single-Leg Balance

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

When to See a Physical Therapist

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

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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

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

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.

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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.

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

Understanding Walking Pain

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

By the Numbers: Walking Pain and Mobility

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

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

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

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

Schedule Now

What Pain When Walking May Be Telling You

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

Foot Pain When Walking

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

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

Knee Pain When Walking

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

Hip Pain When Walking

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

Lower Back Pain When Walking

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

Steps You Can Take to Reduce Walking Pain

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

Get the Right Shoes for Your Feet

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

Build Strength Where You Need It

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

Work on Stiff Areas

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

Adjust How Much You Are Doing

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

Pay Attention to Patterns

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

Get Evaluated if it Keeps Coming Back

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

Exercises to Try Based on Where It Hurts

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

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

Heel Raises for Foot and Ankle Support

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

How to do it:

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

Start with 2 sets of 10 repetitions

What to watch for:

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

Seated Knee Extensions for Knee Support

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

How to do it:

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

Start with: 2 sets of 10 repetitions per leg

What to watch for:

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

Bridges for Hip and Glute Strength

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

How to do it:

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

Start with: 2 sets of 10 repetitions

What to watch for:

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

Hip Mobility for Stride and Lower Back Relief

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

How to do it:

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

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

What to watch for:

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

Standing Marches for Balance and Hip Control

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

How to do it:

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

Start with: 2 sets of 10 marches per side

What to watch for:

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

How These Exercises Connect to Walking Pain

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

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

A Simple Way to Start

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

A simple example:

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

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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

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.

Physical activity is one of the most powerful tools for protecting your heart. Regular movement helps lower blood pressure, improve cholesterol levels, support healthy weight, and reduce the risk of heart disease. The good news is that you do not need extreme workouts to make a difference. This guide explains how exercise supports heart health and offers simple, realistic ways to move more every day.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Regular physical activity reduces the risk of heart disease and stroke.
• Even moderate movement improves blood pressure, cholesterol, and circulation.
• You do not need intense workouts to support heart health.
• Consistency matters more than perfection.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Physical Activity Matters for Your Heart

Your heart is a muscle, and like any muscle, it becomes stronger and more efficient with regular use. When you engage in physical activity, your heart pumps more effectively, delivering oxygen-rich blood throughout your body. Over time, this improves circulation, lowers your resting heart rate, and reduces strain on the cardiovascular system.

Movement also plays a role in regulating blood sugar, supporting healthy cholesterol levels, and reducing inflammation, all of which influence heart disease risk. Many people think heart health requires intense cardio workouts, but research shows moderate activity performed consistently delivers meaningful benefits.

By the Numbers: Physical Activity and Heart Health

The connection between exercise and cardiovascular health is well established.

• Heart disease causes 1 out of every 5 deaths in the United States (Centers for Disease Control and Prevention).
• Adults who get the recommended amount of physical activity have a lower risk of heart disease and stroke, and regular physical activity can help lower blood pressure and improve cholesterol levels (Centers for Disease Control and Prevention).
• National guidelines recommend adults aim for at least 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening activity on two or more days per week (Centers for Disease Control and Prevention).

These findings reinforce a simple but powerful message: moving your body regularly is one of the most effective ways to support long-term heart health.

If you or a loved one wants support building a safe, personalized movement plan, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs and goals. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

How Exercise Strengthens the Heart

Exercise strengthens the heart by improving how efficiently your cardiovascular system works. Every time you move, your heart pumps harder and faster to deliver oxygen-rich blood to your muscles and organs. Over time, this repeated demand makes the heart muscle stronger and more efficient, meaning it can pump more blood with less effort. A stronger heart lowers resting heart rate, improves circulation, and reduces strain on blood vessels. Regular physical activity also supports healthy blood pressure, improves cholesterol balance, and enhances the body’s ability to regulate blood sugar. Together, these changes reduce overall cardiovascular risk and support long-term heart health.

Improves Blood Pressure

Regular aerobic activity helps blood vessels stay flexible and responsive. When blood vessels can expand and contract efficiently, the heart does not have to work as hard to move blood throughout the body. Over time, consistent movement can help lower resting blood pressure and reduce overall strain on the cardiovascular system.

Supports Healthy Cholesterol

Exercise supports healthier cholesterol levels by helping raise HDL, often called “good cholesterol,” while assisting in lowering LDL and triglycerides. Balanced cholesterol levels reduce plaque buildup in arteries and support smoother blood flow, which lowers long-term heart disease risk.

Improves Circulation

Physical activity increases blood flow and improves how efficiently oxygen and nutrients are delivered to tissues. Better circulation supports overall cardiovascular function and helps the body recover more effectively from daily stress and activity.

Helps Maintain a Healthy Weight

Maintaining a healthy weight reduces excess strain on the heart. Regular movement supports metabolic health, improves energy balance, and reduces risk factors such as high blood pressure and insulin resistance, all of which influence heart health.

Simple Ways to Move More Every Day

Improving heart health does not require hours in the gym. Small, consistent actions add up. The key is choosing movement that fits into your routine.

Take Short Walking Breaks

Even 10-minute walks during the day can contribute toward weekly activity goals. Consider walking after meals or during phone calls.

Use the Stairs

Choosing stairs over elevators adds quick bursts of heart-healthy activity.

Set a Movement Reminder

Stand up and move every hour. Gentle stretching or brief pacing helps break up long periods of sitting.

Make It Social

Walk with a friend, join a recreational sports league, or plan active family outings.

Strength Training Twice a Week

Muscle-strengthening activity supports overall cardiovascular health and helps maintain functional movement.

Stop if pain increases, and ease into new activities gradually if you have been inactive.

When to See a Physical Therapist

If you have a history of heart disease or experience symptoms such as chest discomfort, unusual shortness of breath, dizziness, or persistent fatigue, it is important to speak with a healthcare professional before starting a new program.

If you want to improve your heart health but pain is holding you back, ATI Physical Therapy can help you move forward safely. Joint pain, stiffness, or past injuries often keep people from being consistent with exercise. Our licensed physical therapists identify the source of discomfort and treat it directly, so you are not just pushing through pain or avoiding activity altogether.

We build graded, progressive plans that match your current fitness and mobility level. That means improving cardiovascular endurance while also protecting your joints. Without proper guidance, it is common to overload tissues too quickly and develop new pain in the knees, hips, shoulders, or back. We help you avoid those setbacks by teaching proper movement mechanics, appropriate progression, and recovery strategies.

Our goal is not just to get you active for a few weeks, but to help you build sustainable habits that support heart health without creating new problems along the way.

Do you or a loved one want support building a safe, personalized movement plan? Come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will 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

Can walking really improve heart health?
Yes. Consistent brisk walking supports blood pressure regulation, circulation, and cardiovascular endurance.

Is strength training good for the heart?
Yes. Strength training supports metabolic health and complements aerobic activity.

What if I have not exercised in years?
Start slowly with low-impact activity and increase gradually. Even small amounts of movement provide benefits.

Can physical therapy help me exercise safely?
Yes. A physical therapist can design a plan that considers your medical history, mobility, and goals.

The post How Physical Activity Supports Heart Health: Simple Ways to Move More Every Day appeared first on ATI.

Shoveling snow and winter cleanup are unavoidable for many people, but they can place significant strain on the body. Cold temperatures, heavy snow, and awkward movements increase the risk of injury, especially to the back, shoulders, and heart. This guide explains the most common shoveling and snow cleanup injuries, why they happen, and practical ways to protect your body while staying safe during winter weather.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Snow shoveling places high physical demands on the back, shoulders, and heart.
• Cold weather and heavy snow increase injury risk.
• Proper technique, pacing, and preparation can help reduce injuries.
• Ongoing pain after snow cleanup should be evaluated by a licensed professional.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Shoveling and Snow Cleanup Cause Injuries

Snow shoveling combines repetitive lifting, twisting, and pushing movements, often performed in cold conditions. Muscles tend to tighten in the cold, reducing flexibility and increasing strain. Heavy or wet snow adds additional load, forcing the body to work harder with each movement.

Many injuries occur when people rush to clear snow quickly, use improper technique, or continue working despite fatigue. For others, winter cleanup may be one of the most physically demanding activities they perform all year, especially if they are less active during warmer months.

By the Numbers: Snow Shoveling Injuries

Snow cleanup injuries are more common than many people realize, and some can be serious.

• Each year in the United States, snow shoveling results in about 11,500 injuries, often requiring emergency department treatment (Nationwide Children’s Hospital / National Electronic Injury Surveillance System).
• About 54 percent of snow shoveling injuries are caused by acute musculoskeletal exertion, with lower back injuries reported most frequently (National Electronic Injury Surveillance System).
• Shoveling snow can significantly increase the risk of heart attack or sudden cardiac arrest, particularly in cold weather that constricts blood vessels (American Heart Association).

If you or a loved one is experiencing pain after shoveling or snow cleanup, 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

Common Shoveling and Snow Cleanup Injuries

Snow removal places stress on several areas of the body. Understanding what tends to get injured can help you recognize early warning signs.

Lower Back Pain and Strains

Lower back injuries are the most common snow shoveling injuries. Bending forward, twisting while lifting, and throwing snow to the side all increase stress on the spine and surrounding muscles. Pain may show up as soreness, stiffness, or sharp discomfort during or after shoveling.

Shoulder and Arm Injuries

Lifting and throwing snow repeatedly can overload the shoulders, especially when the snow is heavy or wet. Shoulder pain may feel like aching, weakness, or discomfort when lifting the arm.

Neck and Upper Back Tension

Cold temperatures and prolonged exertion can cause neck and upper back muscles to tighten. Poor posture while pushing or lifting snow can worsen stiffness and soreness.

Cardiac Strain

For some individuals, especially those with underlying heart conditions or who are less physically active, snow shoveling can place significant strain on the heart. Symptoms such as chest discomfort, shortness of breath, or dizziness should never be ignored.

How to Prevent Shoveling and Snow Cleanup Injuries

Injury prevention starts before you pick up a shovel. Small adjustments can significantly reduce strain and improve safety.

Warm Up Before You Start

Light movement, such as marching in place or gentle stretching, helps increase circulation and prepare muscles for work in cold temperatures.

Use Proper Shoveling Technique

Keep the shovel close to your body, bend at the hips and knees instead of the waist, and avoid twisting while lifting. Push snow when possible instead of lifting it.

Pace Yourself

Take frequent breaks and avoid rushing. Clearing smaller amounts of snow more often is safer than lifting heavy loads all at once.

Use the Right Equipment

Choose a shovel that fits your height and feels manageable. Ergonomic or lightweight shovels can help reduce strain.

Simple Stretches After Snow Cleanup

After shoveling or snow cleanup, gentle movement can help reduce stiffness and soreness in muscles that worked hard in the cold. These stretches are designed to ease tension and restore comfortable movement, not push flexibility. Move slowly, breathe normally, and stop if pain increases.

How often: Perform these stretches once after snow cleanup, and again later in the day if stiffness returns.

Lower Back Stretch

• Gently bend forward, then slowly return to standing
• Repeat by gently arching backward within a comfortable range
• Perform 8 to 10 slow repetitions in each direction

Shoulder Rolls

• Roll shoulders backward in a slow, controlled motion
• Then roll shoulders forward
• Perform 10 rolls backward and 10 rolls forward
• Repeat 1 to 2 times as needed

Neck Range of Motion

• Turn your head slowly to the right, then to the left
• Tilt your ear gently toward each shoulder
• Hold each position for 10 to 15 seconds

Repeat 2 to 3 times per direction

When to See a Physical Therapist

If pain from shoveling lasts more than a few days, keeps returning, or limits your ability to move comfortably, an ATI physical therapy evaluation can help. A licensed physical therapist can assess movement patterns, strength, and flexibility, then build a personalized plan to reduce pain and prevent future injury.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is shoveling snow a common cause of back pain?
Yes. Improper lifting and twisting are common contributors to back pain during snow removal.

Should I shovel snow if I am not very active?
Yes, you can still shovel snow, but you are encouraged to start slowly, take breaks, and consider asking for help if needed.

Can physical therapy help after a snow shoveling injury?
Yes. Physical therapy can help restore mobility, strength, and safe movement patterns.

What should I do if I feel chest pain while shoveling?
Stop immediately and seek medical care.

The post Shoveling and Snow Cleanup Injuries: What Hurts and How to Prevent It appeared first on ATI.