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.

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

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

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

Why Workout Injuries Happen

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

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

By the Numbers: Workout Injuries and Trends

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

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

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

Schedule Now

The 5 Most Common Workout Injuries

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

Muscle Strains

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

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

How to avoid them:

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

Shoulder Injuries

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

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

How to avoid them:

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

Lower Back Pain

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

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

How to avoid them:

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

Knee Pain

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

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

How to avoid it:

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

Elbow and Forearm Strains

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

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

How to avoid them:

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

How to Avoid Workout Injuries

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

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

Warm Up Thoroughly

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

Use Proper Form

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

Progress Gradually

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

Rest and Recover

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

When to See a Physical Therapist

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

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

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

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

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

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

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

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

Waking up with neck pain or stiffness is common, but it is not something you have to accept as normal. Morning neck pain is often linked to sleep position and pillow support. This article explains why your neck hurts when you wake up, simple fixes you can try at home, and when physical therapy can help you feel better and prevent ongoing discomfort.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Morning neck pain is often related to sleep position and pillow support.
• Small changes to sleep setup and daily movement can reduce morning neck pain.
• Ongoing or worsening neck pain should be evaluated by a licensed professional.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Your Neck Hurts in the Morning

Waking up with a stiff or sore neck is a common experience, especially during colder months or periods of increased screen time. In many cases, morning neck pain develops when your head and neck stay in one position for hours without proper support. If your pillow is too high, too flat, or worn out, it can place your neck in awkward angles that strain muscles and joints overnight.

Sleep position plays a major role. Stomach sleeping forces the neck to stay rotated for long periods, which can irritate joints and soft tissues. Side and back sleepers may also wake up sore if their pillow does not support the natural curve of the neck.

Stress can also play a role. Jaw clenching, shallow breathing, and shoulder tension may continue into sleep, preventing neck muscles from fully relaxing overnight.

By the Numbers: Neck Pain and Sleep

Neck pain is extremely common and often connected to sleep quality and daily habits.

• Up to 70 percent of adults experience neck pain at some point in their lives, with posture and movement habits contributing to symptoms (National Institutes of Health, PubMed Central: The Prevalence of Neck Pain in the World Population).
• One in three adults does not get enough sleep, and insufficient sleep is common across the United States (Centers for Disease Control and Prevention: FastStats Sleep in Adults).
• Prolonged use of computers and digital devices, along with the static postures often associated with screen time, has been linked to neck and shoulder discomfort in the scientific literature (National Institutes of Health, PubMed Central: A Literature Review of Neck Pain Associated With Computer Use).

Together, these factors help explain why neck pain often feels worse in the morning.

If neck pain lasts more than a few days, keeps returning, or limits your movement, it may be time for an evaluation. A licensed physical therapist can assess your posture, mobility, sleep habits, and daily movement patterns, then build a personalized plan to reduce pain and prevent recurrence.

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

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Common Causes of Morning Neck Pain

Morning neck pain often reflects how your neck is supported and used across a full day, not just while you sleep. Certain habits and setups tend to place more strain on the neck overnight, especially when muscles do not fully relax. The factors below are some of the most common contributors physical therapists see in people who regularly wake up with stiffness or soreness.

Poor Pillow Support

A pillow that does not keep your head aligned with your spine can strain neck muscles for hours at a time.

Sleep Position

Stomach sleeping places the most stress on the neck, but side and back sleeping can also cause pain if alignment is off.

Stress and Muscle Tension

Emotional stress can keep neck and shoulder muscles partially contracted, even during sleep.

How to Fix Morning Neck Pain

Reducing morning neck pain usually comes down to improving support, movement, and recovery. Small adjustments can help take pressure off sensitive tissues and allow your neck to rest in a more neutral position. The strategies below focus on practical changes that fit easily into daily routines and support long term comfort.

Check Your Pillow

Choose a pillow that supports the natural curve of your neck. Side sleepers may need a thicker pillow, while back sleepers often benefit from medium support.

Adjust Your Sleep Position

If possible, avoid stomach sleeping. Side or back sleeping with proper neck support is often more comfortable.

Move More During the Day

Regular posture changes and gentle movement help reduce muscle tightness before bedtime.

Create a Relaxing Bedtime Routine

Breathing exercises, gentle stretching, or calming activities before bed can help muscles fully relax overnight.

Simple Morning Neck Stretches

After hours of limited movement, gentle motion can help your neck feel looser and more comfortable as the day begins. These stretches are meant to ease stiffness and encourage healthy mobility, not push flexibility. Move slowly, stay relaxed, and stop if pain increases.

Neck Side Bend

Gently tilt your head toward one shoulder and hold for ten seconds. Repeat on the other side.

Neck Rotation

Turn your head slowly to the right, then to the left, holding briefly in each direction.

Shoulder Rolls

Roll your shoulders backward and forward to release upper back and neck tension.

If neck pain lasts more than a few days, keeps returning, or limits your movement, it may be time for an evaluation. A licensed physical therapist can assess your posture, mobility, sleep habits, and daily movement patterns, then build a personalized plan to reduce pain and prevent recurrence.

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

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Book an Evaluation Today

Frequently Asked Questions

Is it normal to wake up with a stiff neck?
Occasional stiffness can happen, but frequent morning pain often signals posture or sleep related issues.

Can my pillow really cause neck pain?
Yes. Pillow height and firmness play a major role in overnight neck alignment.

How long should neck pain last?
Mild stiffness may resolve in a day or two. Ongoing or worsening pain should be evaluated.

Can physical therapy help neck pain from sleeping?
Yes. Physical therapy addresses posture, mobility, strength, and daily habits that contribute to neck pain.

The post Why Your Neck Hurts in the Morning, And How to Fix It appeared first on ATI.

A new year brings fresh motivation to move more, get stronger, and build healthier routines. It also puts pressure on yourself to go hard at these new habits right away. That mix can lead to frustration, burnout, or injury before February hits. You are not alone if you have ever felt stuck between wanting big results and not knowing where to start.

Safe, sustainable fitness goals can help you build momentum without overwhelming your body. The right plan makes it easier to stay consistent, avoid pain, and feel stronger as the year goes on. This guide breaks down why goals slip, what realistic progress looks like, and how physical therapy can support your movement routine at any age.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Poor posture and inactivity often worsen back pain during winter.
• Gentle movement and daily stretching can ease stiffness and improve comfort.
• Physical therapy can build strength, mobility, and confidence for lasting back pain relief.
• In most cases, no doctor’s referral is needed to begin care with ATI Physical Therapy.

Why Fitness Goals Fall Off

Many people begin the year with excitement, only to lose motivation by February. The American Psychological Association notes that goals are far more successful when they are specific, realistic, and broken into achievable steps. Yet, most people choose goals that are too intense or too vague, such as planning to work out every day or trying to lose a large amount of weight quickly.

Work demands, illness, winter weather, and family schedules also interrupt exercise routines. When this happens, people often feel like they have failed, even though lapses are a normal part of behavior change. According to the National Institutes of Health, creating small, repeatable habits is much more effective than relying on motivation alone. When habits build gradually, they are more likely to last.

Physical therapists see this every year. Improved strength and flexibility come from consistency, not intensity. A plan that respects your starting point helps you stay committed, feel better faster, and reduce the risk of injury from doing too much too soon.

By the Numbers: Motivation, Movement, and Why Slow and Steady Wins

The numbers behind goal setting reveal why many people struggle to make changes stick.

• A Gallup poll found that gym participation drops sharply after the first few weeks of January even though interest in exercise remains high.
• The Centers for Disease Control and Prevention reports that only about one in four adults meets recommended physical activity levels throughout the year.
• The National Institutes of Health notes that gradual increases in activity reduce injury risk and make new routines easier to maintain (NIH Fitness Guidelines).

These insights show why small, achievable steps lead to the greatest long-term success.

If you want expert guidance as you begin or rebuild a fitness routine, our physical therapists can help you move with confidence. In most cases, no doctor’s referral is needed to begin care.

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How to Set Fitness Goals You Can Actually Keep

Setting the right goals provides a solid foundation for meaningful progress. You do not need to overhaul your entire lifestyle. A few smart adjustments help you stay consistent without sacrificing safety.

Start with smaller targets

Try goals like:

• Ten-minute walks three times a week
• Two strength sessions per week using light weights or body weight
• A daily stretching routine that fits into your morning or evening

Small goals give your body time to adapt and create early wins that boost confidence.

Make your plan flexible

Rigid routines are harder to follow when life gets busy. Instead of deciding you must work out at the same time each day, choose a weekly movement target that you can fit into your schedule.

Track what really matters

Pay attention to energy levels, sleep, and mood. People often feel better in these areas before noticing changes in strength or endurance.

Add strength training early

Resistance training is one of the most research-supported ways to improve joint health, metabolism, and long-term mobility. Begin with simple movements like squats, lunges, step-ups, and rows using light resistance.

Use physical therapy for guidance

If you have past injuries, limited mobility, balance issues, or are unsure where to begin, a licensed physical therapist can help you get started safely. Your therapist will design an individualized plan around your goals, your movement history, and any symptoms you want to improve.

At Home Stretching Routine for Better Mobility

Gentle stretching improves flexibility, reduces stiffness, and prepares your body for activity. Move slowly, breathe normally, and stop if pain increases.

1. Seated spinal twist

• Sit tall in a chair.
• Gently rotate your torso to the right and hold for ten to fifteen seconds.
• Repeat on the left.

2. Chest opener

• Stand with your hands behind you and gently lift your chest.
• Hold ten to fifteen seconds.
• Relax and repeat.

3. Hip flexor stretch

• Stand with one foot forward and one back.
• Bend the front knee and shift forward until you feel a stretch in the front of your back hip.
• Hold ten to fifteen seconds on each side.

4. Calf stretch

• Stand facing a wall.
• Step one foot back and press the heel down.
• Hold for fifteen seconds and switch.

5. Side body stretch

• Reach your right arm overhead and lean left.
• Hold ten seconds and repeat on the other side.

Staying Motivated When Progress Feels Slow

Everyone experiences setbacks. What makes the difference is returning to your routine even when progress is not linear.

Tips that keep momentum going:

• Celebrate small improvements.
• Mix activities to keep movement enjoyable.
• Invite a friend or family member to join you.
• Remember that missing a day does not erase your progress.

If pain limits your ability to stay active, physical therapy can help identify what your body needs to move more comfortably.

If you want expert guidance as you begin or rebuild a fitness routine, our physical therapists can help you move with confidence. 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 easiest way to start exercising again?
Begin with short sessions two to three times a week. Walking, light resistance training, and stretching are safe and effective starting points.

How long does it take to see progress?
Many people feel improvements in energy and mood within a few weeks. Strength and endurance changes usually follow over the next one to three months.

Can I exercise if I have joint pain?
Often, yes. Gentle strength and mobility exercises can reduce discomfort. A physical therapist can recommend safe modifications.

When should I see a physical therapist?
If pain lasts longer than a few days, limits your movement, or keeps returning, schedule an evaluation. In most cases, no doctor’s referral is needed to begin care.

The post Stronger in the New Year: A Guide to Safe, Sustainable Fitness Goals appeared first on ATI.

So often the holidays come and go in a flurry of activity. From preparations to presents to parties, it can be difficult to manage all the happenings with a balanced diet and exercise routine.

But, with some additional planning, maintaining a balanced diet and exercise routine is doable. Moreover, it will keep both your energy levels (and your spirits) high. In fact, knowing your limits, making the right choices and sticking to a routine will actually allow you to remain in full control of your health this holiday season.

To better understand what steps we can take to safeguard our health from the never-ending holiday temptations, we compiled a list of holiday eating tips.

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Don’t skip breakfast

While it may seem counterintuitive, avoid skipping breakfast (and other meals) to “save up” or “make room” for a big meal. Doing so may lead to poor food decisions and to overeating later in the day.

In addition, it is important to start your day with a balanced breakfast. This means avoiding all-carbohydrate meals, like cereal or pancakes. Instead, opt for a breakfast that includes protein, fat and carbohydrates. Examples include eggs or egg white omelet with veggies, nonfat Greek yogurt with berries or a protein shake. All options provide a more balanced meal that will prevent pre-meal snacking or overeating later in the day.

Offer to bring a vegetable-based side

Help out your host or hostess and bring a healthy appetizer or side to dinner. It is the easiest way to ensure that there will be something you enjoy at the meal that falls in line with your health goals. Ideas include bringing a veggie tray, soup or salad to share. Roasted vegetables are also a popular option and go well with many traditional holiday meals.

Whatever you decide to bring along, the key is to be mindful of ingredients. For example, if you are bringing a soup, opt for a broth-based recipe versus cream-based. If you enjoy salads, pay attention to the toppings as well as the dressing, which is where a lot of calories tend to hide.

Limit liquid calories

Holiday parties are a time to let loose and enjoy time with friends and family. But if you’re trying to watch your waistline, it’s important to be mindful of what’s in your glass and not just what’s on your plate. Wine, beer, spirits and other beverages can add up in calories fast.

For example, one 5-ounce glass of red wine has approximately 122 calories and one cup of regular eggnog amounts to 340 calories. If you plan on drinking, balance your alcohol and water intake. Or if you’d like to avoid heavy drinks altogether, there are many low-calorie alcoholic and non-alcoholic beverages available.

Snack smarter

For those of you who plan to travel any distance, make sure to pack healthy snacks on the plane or for the car ride. This can help you avoid less healthy fast food or airport food options. (Your wallet will thank you too.)

Even if you’re staying close to home around the holidays, stock up on healthy snacks to avoid overeating at meals and tame the temptation of holiday treats. Choosing snacks that include protein or fat will keep your hunger at bay. Some suggestions include a protein bar or shake, a handful of almonds/mixed nuts or jerky.

Fill your plate with vegetables first

Instead of reaching for the bread or even the main course, start your dinner by filling your plate with vegetables first. Aim for a half a plate of non-starchy vegetables like green beans, salad, asparagus, Brussels Sprouts or other available options. This will go a long way in helping to moderate calorie intake and avoid being hungry a few hours later.

For starchy vegetables like potatoes, corn, peas or winter squash, it is recommended to eat these in smaller portions. It is also recommended to balance them with other carbohydrates like bread, pasta, rice and sweets.

Eat until satisfied – not stuffed

While sometimes difficult, it is important to remember to slow down and enjoy your food, especially during a special meal.

To prevent that feeling of overeating consider:

• Portion sizes
• Chewing your food slowly
• Taking sips of water in between bites
• Checking in with your hunger level halfway through the meal

If you have gone through all these steps and still feel hungry, allow yourself permission to eat more until you feel satisfied. Likewise, if you are starting to feel full, it is okay to leave some food on your plate.

Maintain your activity level- or increase it!

Plan strategically to maintain your exercise routine during the holidays. With time off from work, kids off school and the likelihood to travel, exercise can end up on the back burner. Look ahead at your plans to pencil in the days on your calendar you can fit in activity.

In addition, to mitigate extra calories on holidays, start a new tradition of doing something active before or after a big meal. A brisk walk or some play time with the kids will help you keep on your feet and off the couch.

Take control of your nutrition, fitness level and health today

From tips to eating healthy on the run, to smart food shopping and home preparation, meeting with a nutritionist will help you create a healthy and well-balanced diet without giving up taste, convenience or the fun of eating. If you are interested in taking control of your nutrition or fitness this holiday season, or in the new year, ATI is here with nutritional assistance, physical therapy and athletic training to help you take control of your overall health.

The post Holiday Eating: Tips for a Healthier Holiday appeared first on ATI.

It’s generally known that people should drink about eight cups of water per day. While this number is a good start, the amount of water varies based on the individual and their needs. Where a person lives, their activity levels, their gender and age all influence how much water they should take in.

In addition to the amount of water a person should drink daily there is also a question surrounding temperature. Is it better to drink cold or room temperature water?

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Daily water recommendations

As mentioned above, there is a general thought that a person should take in about eight cups of water per day. However, recent studies done by the Institute of Medicine suggests that the daily recommendations may be much higher for the average adult.

*Pregnant and breastfeeding women need to increase their daily water intake. It is recommended that a pregnant woman takes in approximately 10 cups or 80 ounces and a nursing mother drinks approximately 13 cups or 104 ounces of water per day.

Other considerations

If you live in a hot climate or at a higher elevation it is most likely to you may need to adjust your water intake. Activity levels will also influence your daily water intake levels. In both instances, individuals may need to increase their water intake.

When should you drink cold water?

While drinking water at any temperature is important and helpful, there are times when drinking cold water may be more beneficial than drinking water at room temperature.

Pre, during and post-exercise

It is recommended to drink cold water prior to, during and, especially post-workout. The American Council on Exercise encourages individuals to drink approximately 2-3 cups (17-20 ounces) of water two hours prior to starting exercise.

How much water you drink during exercise depends on the type and duration of activity you are doing. Endurance athletes’ needs will differ strongly from a sprinter for example. Regardless of activity, research has shown that drinking cold water during activity can help maintain body temperature and cool the body down more quickly.

To avoid dehydration and to stay alert

If you are feeling dehydrated, then it may be better to reach for a cold glass of water. Its reported individuals often drink more water when it’s cold rather than when it’s at room temperature.

Cold water can have a waking effect and make you feel more alert. Cold water can produce adrenaline in the body, similar to caffeine but without the same effects.

When to drink room temperature water

Like there are times when drinking cold water may be beneficial, there are also instances when drinking warm water can be beneficial.

If you feel under the weather

If you are feeling “stuffed up”, then you may benefit from drinking a glass of warm water. Drinking warm water can help loosen up the mucous.  Loosening up mucous allows it drain more easily versus cold water, which can have the opposite effect.

To improve digestion

Drinking a warm glass of water upon waking or during meals can help promote healthy digestion. Warm water can stimulate the digestive system as well as help break up fats in the foods recently eaten.

Most importantly – stay hydrated

In the end though, regardless of the temperature, drinking cold water or room temperature water is good for our overall health. It keeps you alert, aids your workouts, helps you when you’re feeling under the weather, improves digestion and – no matter what temperature – can help you feel satiated and boost your metabolism. There are times when it a glass of lukewarm or cold water may prove beneficial, but the most important thing is to stay hydrated.

The post Staying Hydrated: Cold Water vs. Lukewarm Water appeared first on ATI.

We’ve all felt it . . . that “thump-thump” in our chest during exercise. Sometimes, it’s a little flutter.  Other times, it can feel like our heart is going to jump out of our chest.

This feeling is a result of our heart pumping oxygen-rich blood throughout our bodies. It is commonly known as our “heart rate” and is the number of times the heart beats per minute.  Our heart rate increases during physical activity, making it a useful metric for tracking exercise effectiveness.

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Why Does Heart Rate Matter?

To achieve optimal fitness outcomes, an exercise plan needs to be specific and measurable— your plan should outline and include:

1. Exercise type
2. Frequency
3. Duration
4. Intensity Level

This is known as the FITT principle: frequency, intensity, time and type.  Heart rate has become one of the most popular ways to measure exercise intensity, making it a motivating metric in our pursuit of health and fitness goals.

Heart rate can be measured manually or by wearing a heart rate monitor. Thanks to advances in technology, wearable heart rate monitoring devices are more accessible and affordable than ever before.

But how do we know what our heart rate should be during exercise? Let’s break it down. The American College of Sports Medicine (ACSM) recommends all generally healthy adults complete:

• 150-300 minutes of moderate exercise per week
• 75-150 minutes of vigorous physical activity per week
• A combination of the two

Moderate physical activity is defined as 65-74% of your age-predicted maximum heart rate. Alternately, vigorous physical activity is defined as 75-96% of your age-predicted maximum heart rate.

Calculating Your Target Heart Rate Ranges

It’s important to take your age into account when calculating your heart rate. Below are the calculations for Age Predicted Max Heart Rate (APMHR):

1. Start by calculating your APMHR, minus your age. Example: 220 beats/min – 40 years of age = 180 beats/min.
2. Multiply your APMHR by 0.65 to identify the bottom of the moderate intensity range. Example: 180 beats/min x 0.65 = 117 beats/min.
3. Multiply your APMHR by 0.74 to identify the top of the moderate intensity range. Example: 180 beats/min x 0.74 = 133 beats/min.
4. Multiply your APMHR by 0.96 to identify the top of the vigorous intensity range. Example: 180 x 0.96 = 173 beats/min.
5. Create moderate- and vigorous intensity heart rate ranges based on the calculations. For our example: Moderate intensity zone = 117 – 133 beats/min.; vigorous intensity zone = 134 – 173 beats/min.

To measure your heart rate manually, place your index and middle fingers over your carotid artery on either side of your neck, or radial pulse on your wrist at the base of your palm and feel your pulse. Count your heart beats for ten seconds, then multiply that number by six.

Understanding and Applying Heart Rate Training

While heart rate training is a great accountability tool, according to Bayes and Swank in their book, Exercise Testing and Prescription, it’s important to remember that the age-predicted maximum heart rate calculation is only an estimation. The actual maximum heart rates can be higher or lower by up to 15 beats per minute

Many variables contribute to variations in heart response to exercise. Such variables include sleep, stress, weather conditions, hydration levels, medications and health conditions, nutrient and stimulant consumption.

When using a wearable device to track heart rate, it’s important that the device is worn properly. Set up the device according to instructions and the user profile to the individual wearing the device.

Finally, heart rate training is most appropriate when applied to aerobic activity such as walking, running or cycling. It is sometimes more difficult to apply during explosive activities (e.g., strength training, HIIT) or swimming (due to hydrostatic pressure in the water).

In these situations, it’s sometimes useful to apply the RPE Scale (rating of perceived exertion) as an alternate method for tracking exercise intensity:

Other recommendations

Anyone beginning an exercise program should ALWAYS consult with their physician first. This is especially true if these factors are present: over 40 years of age, sedentary lifestyle, smoker, asthma, high blood pressure, high cholesterol, existing heart condition or pacemaker, recovering from a surgery or illness or on medication.

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ATI Physical Therapy is a nationally recognized orthopedic rehabilitation provider, specializing in physical therapy, sports medicine, work conditioning/hardening, functional capacity assessments, hand therapy, pelvic health and more. With over 900 clinics nationwide, ATI is known for its motivating staff, hands-on, personalized treatment programs, exceptional results and innovative research-based programs.

To learn more about how our team can help you get back to your best, schedule your appointment with us today. If you happen to live in a remote area or prefer to stay home during this time, our licensed therapists can deliver our same high-quality care remotely via online PT with CONNECT.

References

Bayes, MP, Swank, AM. Exercise Testing and Prescription. 1st ed. Philadelphia (PA): Wulters Kluwer; 2018.

Zuhl, M. (2020). Tips for Monitoring Aerobic Exercise Intensity. American College of Sports Medicine. https://www.acsm.org/docs/default-source/files-for-resource-library/exercise-intensity-infographic.pdf?sfvrsn=f467c793_2

The post Calculating Your Target Heart Rate for Exercise appeared first on ATI.

It has become common knowledge that exercise is good for the body. Regular exercise can aid in weight loss and help strengthen our muscles and bones. But sometimes that isn’t enough to get you exercising on a daily basis. There are numerous mental health benefits that come because of regularly working out. Keep reading for some motivation!

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Excersise is a Mood Booster

There is a strong link between exercise and the treatment of mild to moderate anxiety and depression. Exercise encourages all kinds of positive changes in your body by releasing endorphins in your brain such as dopamine, serotonin and oxytocin. They are known as the “feel good” chemicals because of their strong influence on your mood.

The American College of Sports Medicine recommends 30-60 minutes, 5 days a week of moderate-intensity exercise. If you already follow a workout routine that you enjoy – great. Keep going! But if you don’t follow a routine and want to reap some of the benefits, little movements gradually add up.

For example, housework, walking the dog or taking the stairs at work are considered low impact activities. Spending an hour each day moving around the house or at work adds up and can greatly improve your mood.

Exercise Can Improve Your Self-Esteem

A lot of people begin exercise programs to kickstart weight loss, which is a positive. When you aren’t happy with the way your body looks, it takes a toll on your confidence. And a decrease in your waistline can increase your self-image and self-confidence.

However, exercise can help to build your self-esteem beyond how your body looks. Exercise also improves how your body moves and feels. Being able to run longer, lift heavier weights and stretch farther can have a tremendous impact on how you see yourself and how you recognize your abilities.

Exercise Can Increase Your Brain Power

Exercise enhances blood flow throughout your body as well as in your brain. This increased blood flow supports the survival of new neurons and helps other neurons fire up faster.

Exercise has been shown to promote neurogenesis, which allows for the creation and survival of new brain cells in the brain. All of this allows for better cognitive function, memory recall and more creativity. It also may play a role in decreasing your chances in developing neurodegenerative diseases like Alzheimer’s.

Exercise Can Help Manage Pain

Studies show that people who exercise and stay flexible can better manage their pain than those who don’t. Typically, chronic pain can lower your pain threshold, meaning it takes less pain to cause you discomfort.

Fortunately, exercise helps to increase your pain threshold. The increased blood flow throughout your body allows your joints and muscles to move more freely, which further helps to decrease pain. It is also reported that aerobic exercise, such as cycling and flexibility, and mindfulness training, such as yoga, can help boost your pain tolerance.

NOTE: If you are looking to use exercise to manage or help relieve pain, it is best to discuss recommendations with your physician before starting any kind of fitness routine.

Exercise is a Stress Reducer

Whatever kind of exercise you engage in can become what some call “meditation in motion”. When you are engaged in physical activity, you begin to focus on the activity itself and how your body is moving rather than the day’s annoyances.

During exercise the brain identifies your activity as stress and then engages in a “fight or flight” response. The body then releases a series of hormones, two of which include BDNFs (brain-derived neurotrophic factor) and endorphins. BDNF increases awareness and attention. As mentioned above, endorphins positively influence your mood and can minimize the discomfort you feel during a workout.

That is why turning your attention to your golf stroke, concentrating on the tennis game or focusing on your breathing during yoga, can all cause the irritants of your day to fade away or, at least, into the background. Once you’ve completed the activity, you will walk away more calm and more focused.

Are Aches and Pains Getting in the Way of your Daily Activities?

There are so many different types of exercise, ranging from weightlifting to yoga. No matter the kind, doing some is better than none. Do what you can and not only will you reap the benefits physically, but mentally as well.

If aches, pains and discomfort are keeping you from your regular exercise routine, it may be time to see a physical therapist. Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to feeling like yourself.

The post Five Lesser-Known Mental Health Benefits of Exercise appeared first on ATI.