Ever feel like your pain reminds you of that annoying friend who just won't leave you alone? Whether it's a nagging ache in your back, a burning sensation in your nerves, or a weird, all–over hurt that's hard to pin down, chronic pain has the potential to turn your daily endeavors into a slog. For the 20% of adults worldwide who deal with this type of ongoing pain, it's not just a bother–it's a life–changer, costing millions in lost workdays and stealing priceless moments of joy.

But what if something as simple as stretching could change things dramatically? A new study shows that regular stretching could be a powerful force to ease several different types of pain, and physical therapy is the perfect way to make it work for you.

Physical therapy isn't just about lifting weights or doing exercises. It's about tailoring a plan to your body's needs, using stretching exercises and other tools to calm pain and boost movement. Think of it as a personal roadmap to feeling better, guided by experts who know how to target pain at its source.

Not all pain is the same

Pain is your body's natural alarm system that tells you something is wrong, but not all alarms work the same, and this applies to pain as well. Here's a breakdown of the three most common types of pain:

• Nociceptive pain: the most common type of pain, this is caused by damage to body tissues; think of the sharp pain you feel when you stub your toe or the ache of a muscle sprain
• Nociplastic pain: this pain arises from changes in how the brain and spinal cord process pain signals; it's often described as a deep, diffuse, or widespread pain
• Neuropathic pain: this type of pain results from damage or disease affecting the nerves; it can manifest as shooting, burning, or tingling sensations

Most traditional treatments for pain tend to focus on silencing the alarm (painkillers) rather than resetting the system. Stretching, on the other hand, offers a dual approach: it eases muscle tension and quiets overactive pain pathways, meaning it has the potential to be effective both immediately and in the long term.

Study results illustrate the benefits of stretching

Previous research has shown that regular stretching can provide short–term pain relief, but the effects over a long period have not been evaluated as thoroughly. Therefore, researchers conducted a study to investigate the impact of regular stretching on pain sensitivity–which is how much pain a person feels–in the long term. Researchers recruited 26 healthy adults to test whether six weeks of daily hamstring stretching could reduce pain sensitivity. Here are the steps they took:

1. Measured baseline pain thresholds using pressure tests on the leg and shoulder
2. Prescribed a daily stretching program, which involved performing hamstring stretches daily for 30 seconds, twice per leg, every day for 6 weeks
3. Reassessed participants at the end of the 6–week stretching program and again 4 weeks later

Results showed that 6 weeks of regular stretching significantly reduced pain sensitivity, meaning participants experienced less pain:

• Regional pain sensitivity decreased by 36.7%, meaning participants tolerated more pressure in the area being stretched (their legs) before feeling pain
• Distant pain sensitivity dropped by 18.7%, showing that a completely separate area of the body (the shoulders) became less reactive to pain
• Flexibility improved by 3.6%, which shows how stretching provides dual benefits

Most remarkably, these gains persisted for a month after participants stopped stretching. This suggests that stretching doesn't just provide temporary relief–it teaches the nervous system to stay calm.

How this relates to physical therapy

This study underscores what many physical therapists already know: stretching is for more than just warming up. By reducing both local and widespread pain sensitivity, it can become a powerful tool for:

• Post–injury rehab: easing stiffness while preventing pain hypersensitivity
• Chronic pain management: resetting the nervous system in conditions like fibromyalgia
• Preventive care: maintaining mobility and pain resilience in aging adults

For example, a patient with neuropathic leg pain might benefit from hamstring stretches that not only improve flexibility but also reduce nerve irritation. Similarly, someone with nociplastic pain could experience fewer flare–ups as their body becomes less reactive.

Pain relief plan starts here

Don't let pain dictate your life. If you’re seeking a natural and effective way to manage your pain and improve your wellbeing, contact our clinic today. Our experienced physical therapists can help you use stretching and other therapeutic techniques to find lasting relief.

Ready to rewrite your pain story? Contact us today to schedule a consultation. Or if you’re curious about the pain study, click here.

Picture this: you're powering through your workday, juggling emails and deadlines, when a familiar tightness creeps around your head like a hat that's too tight. That sensation could indicate chronic tension–type headache (CTTH), and for anyone familiar with this condition, you know it means an uphill battle is ahead. For the 3% of the global population that has CTTH, these events are a nuisance, with disabling headaches occurring more than 15 days each month that dampen one's quality of life in the process. Along with the pain often comes difficulty focusing, sleeping, and carrying out everyday tasks, making most of daily life a struggle.

But you don't have to live like this. Physical therapy can be game changer for CTTH, as it provides a safe and effective route to alleviate your pain and get you back to living your best life. Unlike medications that only mask the pain, physical therapy aims to get to the root of CTTH and approaches it with hands–on techniques, targeted exercises, and other evidence–based interventions that will help you break the cycle of pain without being overly reliant on medication.

That's why we'd like to look into a recently published study that underscores the benefits of physical therapy for CTTH, showing how it can dial down the intensity, frequency, and duration of headaches.

Taking a closer look at chronic tension–type headaches

Tension–type headaches are characterized by mild to moderate pain, often described as a feeling of tightness or pressure around the head. Unlike migraines, they don’t usually involve throbbing pain, nausea, or sensitivity to light and sound. When these headaches occur 15 or more days per month for over three months, they are classified as chronic.

The exact cause of CTTH isn't fully understood, but muscle tension in the head, neck, and face is believed to be at least partially responsible. Factors like stress, poor posture, and muscle tightness can play a role. Other findings in the medical literature include the following:

• Many patients with tension–type headaches experience tenderness in the muscles around their head
• Some research has even found that people with these headaches may have reduced thickness in certain neck muscles
• Women, young adults, and individuals with high stress levels are more prone to CTTH, and it's a major reason people miss work or lose sleep

This shows why physical therapy can make a real difference. By addressing muscle imbalances, improving posture, and teaching relaxation techniques, physical therapy offers a comprehensive approach that targets many components of CTTH.

Results are clear cut: physical therapy–based interventions reduce headache burden

A recent study published in the Journal of Oral & Facial Pain and Headache study aimed to take a closer look at how effective physical therapy is for people with CTTH. While it's already known that physical therapy is helpful, this study systematically reviewed and analyzed existing research to provide a clearer picture of its benefits. Here's how the study was conducted:

• Researchers performed a comprehensive search of several medical journals for studies on patients with CTTH who received physical therapy interventions (e.g., hands–on therapy, muscle relaxation techniques, and neck exercises)
• They identified 9 randomized controlled trials—the gold standard for individual studies—that compared these physical therapy interventions to other treatments in hundreds of patients with CTTH
• These studies were analyzed to determine how effective these interventions were for headache intensity, frequency, duration, and impact on daily life
• Researchers also evaluated the quality of these studies and compiled their results to draw overall conclusions

Results showed that several treatments often used in physical therapy led to significant improvements in patients with CTTH. In particular:

• Neck and shoulder strengthening exercises reduced headache intensity, frequency, and duration
• Muscle relaxation techniques also helped to decrease headache intensity and frequency
• A passive intervention called electrical stimulation was effective for reducing headache intensity and duration

This research confirms what many researchers already know: physical therapy is a powerful tool against CTTH. By addressing the underlying muscle tension and associated factors, physical therapy offers a safe, non–invasive, and effective path to lasting relief. In fact, for many patients with CTTH, physical therapy may be the best treatment option available.

Contact us today to take the first step on your recovery

If you're tired of living with the burden of CTTH, it may be time to act. Contact our clinic today to learn how our experienced physical therapists can help you find a path to a life with less pain.

For those of you interested in learning more about the study discussed in this article, you can find additional details here.

You’re halfway through your morning run, feeling the breeze, when a sharp twinge in your heel stops you cold. Or maybe you’re just stepping out of bed, and your first move feels like a nail’s driven into your foot.

Sound familiar? If so, you’re probably dealing with plantar fasciitis, a pesky cause of heel pain that can sneak up on you out of nowhere. Plantar fasciitis is quite common in the general population, as about 10% of Americans will encounter it at some point in their lives. But running drives the risk even higher: up to 22% of runners report having experienced plantar fasciitis, and about half of them don’t seek out any treatment.

These statistics may be daunting, but they should be no reason to discourage you from running! A recent study explored why plantar fasciitis occurs and what you can do to avoid it. Let’s take a closer look.

How plantar fasciitis can slow you down

Plantar fasciitis, nicknamed “runner’s heel” by some, occurs when the plantar fascia—a tough, rubber–band–like tissue connecting your heel to your toes—gets irritated or overstretched. Think of it as a bowstring that’s been pulled too tight, causing a stabbing pain in your heel, especially upon waking in the morning or after sitting for a while. Runners are especially prone to plantar fasciitis due to the repetitive pounding on roads, but it can also occur in individuals who spend most of their day standing, such as teachers and nurses.

Symptoms include sharp heel pain, a tight or burning feeling, and sometimes stiffness that makes the simple act of walking difficult. If nothing is done to address plantar fasciitis, it can set you back you for months, derailing your fitness goals or even get in the way of basic chores around the house.

The silver lining? Physical therapy is hands–down the safest, most effective way to overcome plantar fasciitis. With targeted stretches and strengthening exercises, physical therapy can calm the inflammation and rebuild your foot’s resilience, keeping you moving without the need for risky medications or surgery.

Uncovering factors that increase the risk for plantar fasciitis

To better understand this condition, a team of researchers conducted a study to pinpoint why plantar fasciitis strikes and how to avoid it. Previous studies have considered ideas like high foot arches or extra body weight, but nothing solid has been established yet. This crew wanted strong supportive data on plantar fasciitis, especially on how running habits and foot mechanics tie into one’s risk. To obtain this information, they tracked 1,206 people—715 runners and 491 non–runners—for one year, making this one of the biggest prospective studies on plantar fasciitis to date. Here’s how the study was structured:

• The participants: individuals who were between the ages of 18–65 were rounded up and split into runners (logging at least 6 km weekly) and non–runners (less active but capable of running); everyone got a baseline check–up, including height, weight, and body composition scans
• The gear: runners hit a 17–meter runway in a lab, where 3D motion capture cameras and force plates analyzed their stride; they measured things like ankle angles, how hard feet hit the ground, and step width
• The track: all participants wore fitness trackers and reported injuries weekly via a phone app for 12 months; if someone flagged heel pain, a physical therapist called to confirm, and only verified cases were counted in the final injury tally

Analysis of the findings revealed several important insights, including the following:

• Plantar fasciitis occurred in 2.3% of the entire study group (28 participants), with 2.5% of runners and 2.0% of non–runners being affected; non–runners who spent lots of time standing at work were more likely to report plantar fasciitis
• Weekly mileage mattered: runners who logged more than 41 km each week were 4.8 times more likely than non–runners and 6 times more likely than runners logging 6–20 km weekly to get plantar fasciitis; moderate running (6–20 km) was found to be the sweet spot for lower injury risk
• Foot mechanics were key: runners with more ankle eversion (when your foot rolls inward excessively) had a 19% higher risk per degree of roll, while more ankle abduction (toes pointing outward) seemed to protect against plantar fasciitis; this may have been due to the strengthening the plantar fascia through dynamic movement
• Other findings: older individuals and women faced higher odds for plantar fasciitis, and a past episode of plantar fasciitis made participants 5 times more likely to get it again; body weight, height, body mass index, and shoe type didn’t have much of an impact on injury risk

This study is important because it’s the first to track plantar fasciitis in real–time with a large, diverse group over a relatively long time. It also shows that smart running habits–like keeping mileage moderate and tweaking foot positioning—can keep your heels happy.

Physical therapy could be your lifeline to treat or prevent plantar fasciitis

While this study focused on what causes plantar fasciitis and how to prevent it from developing, we must also discuss treatment, where physical therapy shines as one of the most effective ways to address this bothersome condition. Unlike quick fixes (eg, pain medications) or invasive options (eg, cortisone shots), physical therapy is predicated on getting to the root of the problem and fixing it.

For every patient with plantar fasciitis, a skilled therapist will design a personalized, evidence–based treatment plan that includes exercises like calf stretches, toe curls, and balance drills to loosen up the tight plantar fascia and beef up the tiny muscles in your foot. They can also analyze your running form to dial back excessive ankle eversion, teaching you to land softer and smarter.

Drawing from insights from the plantar fasciitis study, physical therapists can also incorporate moves that boost ankle abduction to strengthen your fascia over time. This approach is safe, personalized, and backed by evidence to not only ease pain but also prevent plantar fasciitis from slowing you down again. Plus, it’s empowering–you’re actively rebuilding your body, not just masking the pain.

Let us help you stride more confidently

Don’t let plantar fasciitis steal your groove. Whether you’re logging miles for a half–marathon or just standing at work all day, our physical therapists are here to keep your feet in good shape. We’ll craft a custom plan with exercises and tips straight from the latest research to lower your risk for plantar fasciitis or alleviate your existing pain. Call us today to schedule a consultation and take the first step toward pain–free strides.

Interested in learning more about the featured study? Check it out here.

Have you ever wondered how a seemingly minor injury can have a lasting impact on your life? Whiplash, which often results from car accidents and sports injuries, is one such condition that can go on to cause chronic pain and balance problems. In fact, studies indicate that approximately 50% of those who get whiplash will continue to experience symptoms even 6 months after the initial injury. But it doesn't have to be like this for everyone, and help is on the way.

Enter physical therapy, a proven pathway to reclaiming your strength and boosting your overall quality of life. Physical therapy is extremely effective for relieving pain, and it also empowers patients to take charge of their rehabilitation. Through specific exercise programs, physical therapists can help improve postural stability, enhance body mechanics, and, most importantly, reduce the debilitating symptoms that often develop after whiplash.

To give you a better idea of how this works, we're going to explore a recently published study that investigated how posture is affected by whiplash–associated disorders (WADs) and why physical therapy is strongly recommended to address these issues.

Taking a closer look at whiplash–associated disorders

Whiplash results from a sudden jerking motion of the head that strains the muscles and ligaments of the neck. Symptoms can range from neck pain and stiffness to headaches, dizziness, and difficulty concentrating. Unfortunately, these symptoms can linger for months or even years, severely affecting daily life.

Statistics reveal that nearly 1.5 million people experience whiplash injuries each year in the U.S., and a significant portion of these individuals develop chronic WADs. The term “chronic” is applied when patients experience symptoms that persist for more than 3 months, at which point recovery typically becomes more difficult. Many patients with chronic WADs report challenges in work performance, social interactions, and physical activities due to their symptoms. Recovery experiences can also vary significantly, as some patients improve more quickly than others. This highlights the need for personalizing treatment plans for each patient based on their needs, abilities, and goals.

Neck–specific exercises help patients overcome postural issues

Another bodily function that can be impacted by chronic WADs is postural sway, a term that describes natural, constant movements that the body makes to its center of mass while standing to keep its balance. Issues with postural sway often make daily functioning difficult for patients, but there is a surprising lack of research on effective interventions for this specific WAD symptom.

Therefore, researchers conducted a study to explore the impact of neck–specific exercises on patients with impaired postural sway. The study was conducted over 3 months and involved 30 patients with chronic WADs matched to 30 healthy individuals who served as controls. Patients with WADs underwent a comprehensive treatment program consisting of various exercises targeting the neck intended to alleviate pain and disability, and ultimately improve balance and postural sway. Controls did not undergo any exercise intervention, and all participants were assessed after 3 months with an iPhone application that measured their balance under various conditions, which is critical for assessing postural stability. Here's what the results showed:

• Worse postural sway at baseline: participants with WADs showed significantly worse postural sway compared to healthy individuals (controls), particularly when standing with their eyes closed
• Post–intervention improvements: after 3 months of neck–specific exercises, the WAD group demonstrated marked improvements in stability
• Enhanced quality of life: beyond physical improvements, participants in the WAD group reported better overall wellness and reduced feelings of unsteadiness
• Correlation with symptoms: results also revealed a low to moderate correlation between postural sway and self–reported dizziness and balance issues, suggesting that as balance improves, other symptoms may also lessen

These findings underscore the effectiveness of neck–specific exercises in addressing the balance issues commonly faced by those with chronic WADs. By focusing on the stabilizing neck muscles and enhancing proprioception–the body's ability to sense its position–the study advocates for a comprehensive approach to rehabilitation.

Start your recovery from WADs today

The evidence is clear: targeted neck–specific exercises can help patients with WADs by improving their balance, alleviating symptoms, and allowing them to return their daily activities. If you or someone you know is dealing with the lingering effects of whiplash, we are here to help. Our team of dedicated physical therapists specializes in creating personalized exercise programs tailored to your specific needs. Don't let neck pain hold you back any longer!

Contact our clinic today to discuss how we can assist you on your journey to recovery. And for those interested in diving deeper into the research, you can access the detailed study here.

Have you finished chemotherapy, only to find yourself facing new problems from your treatments? Many cancer survivors develop nerve damage in their hands and feet, which is called chemotherapy–induced peripheral neuropathy, or CIPN.

This happens because some chemotherapy drugs can harm the nerves that connect your brain to the rest of your body. These damaged nerves cause uncomfortable symptoms that can make daily life difficult.

Research shows that more than half of all cancer patients develop severe peripheral neuropathy as a result of their chemotherapy treatment. This can lead to a significant decrease in quality of life, make it hard to perform everyday activities, and even cause patients to stop their cancer treatment. While there's no cure for CIPN, research is consistently showing that exercise therapy is a promising approach to help manage its symptoms.

What CIPN feels like

CIPN can lead to a range of uncomfortable symptoms, including:

• Numbness or tingling: your fingers or toes might feel “asleep” or have a pins–and–needles sensation
• Pain: some people feel burning, stabbing, or shooting pain
• Balance problems: it might be harder to walk steadily or climb stairs
• Weakness: simple tasks like opening jars or holding a pen might become challenging
• Sensitivity: hot and cold temperatures might feel more extreme

These symptoms don't just cause physical discomfort. They can also lead to feelings of frustration, anxiety, or depression. Some patients even stop their cancer treatment early because CIPN is so difficult to manage.

While there's no magic bullet that completely eliminates CIPN, exercise therapy has been shown to be effective in managing symptoms and improving patients' lives. Exercise can work in a few ways, such as helping nerves grow and survive, reducing inflammation, and improving blood flow and metabolic activity of the nerves.

Comprehensive review of research shows that exercise definitely helps

Based on this knowledge, a recent study was conducted to take a closer look at the research on exercise and CIPN to see just how effective it is. Researchers performed a meta–analysis, which is a type of study that combines the results of many individual studies to get a bigger picture of the supporting evidence. In this case, they looked at 15 high–quality studies called randomized controlled trials that examined the effects of exercise therapy on CIPN. These trials included a total of 1,124 patients and evaluated various types of exercise, including stretching, strength training, aerobic exercise, yoga, balance exercises, and sensory exercises.

The researchers analyzed the data from these studies to see how exercise affected CIPN symptoms, quality of life, pain, and balance. Here's what they found:

• Reduced symptoms: exercise therapy significantly reduced the overall severity of CIPN symptoms, including numbness and tingling
• Improved quality of life: exercise led to improvements in patients' overall quality of life, as well as their physical and functional abilities
• Pain relief: exercise helped to reduce pain associated with CIPN
• Better balance: exercise improved balance in patients with CIPN

These findings strongly suggest that exercise is a safe and effective way to manage CIPN symptoms and improve the wellbeing of those affected by this condition.

How physical therapy can translate these findings into practice

Physical therapists are experts in designing exercise programs tailored to individual needs. We can assess your specific symptoms, limitations, and overall health to create a safe and effective plan to help you manage your CIPN. Here's how we can help:

• Personalized exercise plans: physical therapists always develop treatment programs that are right for each patient; therefore, when designing your personalized plan, we'll take into consideration the type and severity of your CIPN, your fitness level, and any other health conditions you may have
• Safe and effective exercises: we'll guide you through exercises that are proven to be beneficial for CIPN, ensuring you perform them with proper form to maximize benefits and minimize risk
• Symptom management: we can teach you strategies to manage your symptoms during exercise, such as pacing yourself and modifying activities as needed
• Progressive approach: We'll gradually increase the intensity and duration of your exercises as you get stronger and your symptoms improve

Give us a call today

Don't let CIPN control your life. Exercise, with the guidance of a physical therapist, can be a powerful tool to help you regain function, reduce pain, and improve your overall quality of life. Contact our clinic today to learn more about how we can help you manage your CIPN and get back to doing the things you love.

If you're interested in learning more about the featured study, click here to read the full text.

Elbow pain can be a persistent and frustrating issue, often sneaking into one's daily routines with subtle discomfort that gradually worsens. For many, especially those suffering from lateral elbow tendinopathy–commonly known as tennis elbow–simple tasks like turning a doorknob or trying to open a jar end up becoming painful challenges. Tennis elbow affects a significant portion of the population, with estimates suggesting that 1–3% of people experience its bothersome symptoms at some point in their lives.

Understanding the complexity of elbow pain requires not only recognizing its symptoms, but also exploring the underlying causes and the latest advancements in treatment. Recent research shows that a multifaceted approach–combining manual therapy techniques like mobilization with targeted exercises–can offer superior outcomes compared to traditional methods. Following a comprehensive strategy can alleviate pain and also restore functional movement, thereby empowering patients to regain confidence and independence in their daily activities.

This article delves into the intricacies of tennis elbow, examining how innovative physical therapy interventions can significantly improve patients' recovery journeys. By exploring the science behind these techniques and their practical applications, we aim to provide a clearer understanding of how to effectively unlock relief for pain caused by tennis elbow.

Taking a closer look at tennis elbow

Tennis elbow manifests as pain and tenderness on the outer part of the elbow, precisely where the muscles responsible for extending your wrist and fingers attach to the upper arm. Overuse and repetitive strain–which are common in sports, certain occupations, and daily activities–lead to tiny tears in the tendons, causing inflammation and discomfort. Symptoms of tennis elbow often include:

• Persistent pain on the outer elbow that is worsened by wrist movements
• Weak grip strength, which makes it difficult to hold objects
• Discomfort during lifting, twisting, or gripping activities
• Morning stiffness or stiffness after periods of inactivity

As the condition progresses, it can become chronic, making management more challenging without intervention. Early diagnosis and treatment are therefore crucial to prevent long–term disability and to facilitate a quicker return to normal function.

Study shows that combining interventions leads to the best outcomes

With this in mind, researchers conducted a study to explore the synergy between Mulligan mobilization and eccentric exercise, two interventions that physical therapists frequently use when treating tennis elbow. Mulligan mobilization is a hands–on technique that involves gentle, sustained movements applied to the elbow while the patient actively moves their arm, which are intended to restore proper joint mechanics and reduce pain. Eccentric exercises for tennis elbow involve slowly lowering one's hand towards the palm after lifting it up, which promotes tendon healing and increases strength.

This study included 30 patients with tennis elbow who underwent either eccentric exercises alone (EE group) or Mulligan mobilization plus eccentric exercises (MWM group) over 4 weeks. The goal was to determine if adding MWM led to better outcomes in pain relief and functional improvement.

Results showed that both groups experienced significant improvements in pain and function after 4 weeks, but the MWM group reported much better outcomes than the EE group, with larger reductions in pain and greater functional improvements. The reason mobilization and eccentric exercises work so well together could be because their combination creates a therapeutic environment in which:

• Pain cycles break more quickly, which allows patients to engage more fully in their rehabilitation
• Movement patterns normalize as proper joint mechanics are restored
• Tissue healing accelerates through improved circulation and proper loading
• Patient confidence increases as they experience more immediate relief
• Exercise tolerance improves, enabling more effective strengthening of supporting muscles

This study further validates what the research consistently shows: combining manual therapy and exercise lead to superior outcomes than either approach alone for many conditions, including tennis elbow. That's why both interventions are typically included in a standard physical treatment program for tennis elbow.

Give us a call today!

As we mentioned above, failing to address tennis elbow early can lead to chronic pain, which is usually harder to treat. But early, evidence–based interventions like those described above can significantly shorten your recovery time, reduce the need for pain medications, and prevent long–term disability. That's why it's best to get started on a physical therapy program as early as possible to improve your chances of having a complete recovery.

Contact us today to begin your journey towards less pain from tennis elbow with a personalized physical therapy treatment plan! Or click here to dive deeper into the findings of the study featured in this blog.

Ever heard the saying, “Never squat past your knees”? It's a common piece of advice, often given with the best intentions of protecting those precious joints. But what if we told you that going deeper in a squat might actually be beneficial for your knee health? For years, many believed that deep squats–where your thighs go below parallel to the ground–put excessive stress on the knees, potentially leading to pain and injury.

But emerging research is starting to challenge this long–held belief, suggesting that when performed correctly, deep squats could be a valuable tool for improving knee strength and function. Physical therapy can also play a crucial role in guiding patients on how to perform these exercises safely and effectively, to ensure they reap the benefits without risking injury.

Getting to know how your knees work

Our knees are complex and vital joints that act as hinges that allow us to walk, run, jump, and simply move through our day. They are made up of bones, cartilage (a smooth tissue that cushions the bones), ligaments (tough bands that connect bones), and tendons (which connect muscles to bones). Keeping all these components healthy is key to pain–free movement.

One of the most common conditions that affects the knee is osteoarthritis, in which protective cartilage within the joint gradually breaks down and leads to pain, stiffness, and swelling. Weakness in the muscles surrounding the knee, such as the quadriceps (front of the thigh) and hamstrings (back of the thigh), can also contribute to knee instability and increase the risk of injury. This is where targeted exercises come in, which aim to strengthen these supporting muscles and improve the overall health and function of the knee joint.

For a long time, there was concern that deep squats placed too much compressive force on the patellofemoral joint (where the kneecap meets the thigh bone). This led to recommendations to avoid going too low during squats. However, researchers recently began to question this blanket recommendation, recognizing that the way an exercise is performed is just as important as the exercise itself. This curiosity led researchers to begin investigating the actual forces on the knee during different squat depths and the potential benefits of including deep squats in exercise programs.

Despite popular beliefs, deep squats may not be all that bad after all

A recent study aimed to explore the effects of deep squat exercises on knee joint health and function. Here’s a breakdown of how the study was conducted:

• Participants: a diverse group of adults
• Exercise protocol: participants were guided by trained professionals on proper squatting technique at different depths, with some only going to a quarter squat, some to a parallel squat (thighs parallel to the floor), and others performing deep squats (thighs below parallel)
• Measurements: researchers used sophisticated equipment to measure the forces acting on the knee joint during the exercises; they also assessed participants' leg strength and asked them about any knee pain they experienced during the squats
• Duration: the study lasted for several weeks, allowing researchers to observe the long–term effects of the different squat depths

The primary findings were rather encouraging:

• No increased injury risk: when performed with correct form, deep squats did not show a significantly higher risk of pain or injury compared to shallower squats in the study participants
• Strength gains: participants who consistently performed deep squats actually showed greater improvements in their quadriceps and gluteal (buttock) muscle strength compared to those who performed shallower squats; stronger muscles provide better support for the knee joint
• Improved function: the group performing deep squats also demonstrated improvements in functional tasks, such as getting up from a chair and walking

These findings suggest that the long–held belief of deep squats being inherently dangerous for the knees may not be entirely accurate, especially when proper technique is emphasized.

Physical therapists are well positioned to guide patients on proper form

The key takeaway from this study is the importance of correct form. Just like any exercise, performing deep squats improperly can lead to strain or injury. This is where physical therapists can play a vital role. We are trained to assess your individual needs, identify any underlying issues, and teach you the proper technique for exercises like deep squats. This is how squats are typically integrated into one of our treatment programs:

• Comprehensive assessment: we always carefully evaluate each patient's current strength, flexibility, and any existing knee condition(s) present
• Personalized exercise program: we can design a program that gradually introduces squatting exercises at appropriate depths, tailored to your specific abilities
• Technique instruction: we will meticulously teach you the correct form for squatting exercises, focusing on:
  • Keeping your back straight
  • Engaging your core muscles
  • Ensuring your knees track over your toes
  • Controlling the movement throughout the entire range of motion
• Progression: as your strength and confidence improve, we can gradually progress the depth of your squats.

We can help you reduce your knee injury risk. Call us today!

Deep squats, when performed correctly, can be a powerful tool for strengthening the muscles around your knees, improving stability, and enhancing your overall lower body function. Don't let outdated myths keep you from potentially beneficial exercises.

If you're ready to take proactive steps towards better knee health, contact our clinic today to schedule an evaluation and learn how our expert physical therapists can help you safely incorporate effective exercises, including squats, into your personalized treatment plan. Or if you'd like to learn more about the featured study, click here.

Ever tried to swing a racket or lift a coffee mug, only to feel a sharp twinge in your elbow that said, “Nope, not today”? That sensation may be lateral epicondylitis–more commonly referred to as tennis elbow–announcing its presence like an uninvited guest. It's a pesky condition that doesn't just haunt tennis players, as anyone who overuses their forearm muscles can be affected. Whether it's from typing, gardening, tennis, or some other activity, that nagging pain can make daily life a drag. But the good news is that there's hope, and it doesn't require needles or surgery.

Physical therapy is like a trusty sidekick for tackling tennis elbow. With the right techniques, therapists can help ease the pain, get your arm moving smoothly again, and keep you in your game–whatever that might be. One study is worth discussing because it highlights how a hands–on therapy technique often administered by physical therapists outshined cortisone injections in the long run. Let's unpack this study and see how physical therapy can help you wave goodbye to your elbow woes.

Hands–on therapy clearly outperforms injections for tennis elbow

Tennis elbow occurs when the tendons in your forearm–tough bands that connect muscle to bone–get overworked and irritated near the outside of the elbow. Overstraining these tendons is a gradual process that's caused by any activity that involves repetitive motions. While tennis elbow is the most common culprit, swinging a hammer, painting walls, or even scrolling on your phone too long can also be responsible. Statistics show that up to 3% of adults deal with tennis elbow each year, and while it's most common in folks aged 30–50, it can occur at any age.

With this in mind, a study was conducted to compare the effectiveness of deep friction massage to steroid injections for treating tennis elbow. Deep friction massage is a hands–on–or manual–therapy technique in which a physical therapist applies deep, targeted pressure with the fingertips across the grain of muscles, tendons, or ligaments to increase blood circulation and maintain or restore mobility. Researchers wanted to get a better idea of what works best for this stubborn condition, since treatments like splints and steroid shots don't always deliver lasting relief. They found 34 patients who had tennis elbow for at least 6 weeks and split them into the following three groups:

• Group 1: these patients wore a wrist splint for six weeks and did stretching exercises after a rest period
• Group 2: these patients received an injection of cortisone (a steroid used to reduce inflammation) and followed the same splint–and–stretch plan as Group 1
• Group 3: these patients received deep friction massage–which involved firm, circular rubbing of the sore spot on the elbow–followed by the same splint–and–stretch routine as Group 1

Researchers then evaluated pain, arm function, and grip strength at 6–12 weeks and 6 months after these interventions.

What did the results show?

All patients experienced relatively similar improvements at 6–12 weeks after the interventions. Pain decreased to a similar extent in all three groups, while Groups 2 and 3 reported better arm function and stronger grip strength than Group 1. But by 6 months, patients in Group 3 who underwent massage therapy had significantly greater improvements than the other two groups. Their pain dropped significantly, while arm function and grip strength both soared. Groups 2 and 3, on the other hand, did not retain the initial improvements, as neither pain, function, nor grip strength were much different at 6 months than 6–12 weeks.

Translating findings into action with personalized physical therapy

These results are important because they spotlight how cortisone injections are not a sustainable long–term solution. These shots often provide immediate pain relief, but this relief fades fast and can even make things worse down the line by weakening tendons. Meanwhile, deep friction massage seems to activate the healing process–likely by boosting blood flow and/or breaking down scar tissue–without those risks.

Physical therapists are big supporters of hands–on interventions like massage. They frequently use manual therapy techniques like joint mobilization (gentle nudges to loosen joints) and manipulation (bolder adjustments) and often toss in massage techniques like deep friction to calm those fussy tendons. Collectively, these techniques facilitate the healing process in the elbow to alleviate pain and improve function.

Call us today for a chance to experience lasting relief

Don't let tennis elbow bench you from the things you enjoy, whether that's tennis, gardening, or something else entirely. This study shows that deep friction massage can be a long–term game–changer, and our physical therapists are ready to use these effective techniques for your elbow.

Give us a call today if you have any questions or you're ready to schedule your first appointment. For those of you interested in learning more about the study, click here.

Iliotibial band syndrome, or ITBS, has earned a reputation as one of the most persistent obstacles encountered by runners. This common overuse injury, which is responsible for up to 22% of all running–related injuries in the lower extremities, causes a characteristic sharp pain along the outside of the knee that gets worse with activity. As a result, runners and other athletes are often stopped in their tracks and unable to continue until symptoms subside.

But there's good news: with a well–designed physical therapy program, ITBS can be both treated and prevented in those who have an elevated risk. Recent research provides valuable insights into the most effective approaches for addressing ITBS, many of which are frequently used in physical therapy. With that in mind, let's take a look at these findings and explore how physical therapy can help you overcome ITBS and get back to doing what you love.

Taking a closer look at iliotibial band syndrome

The iliotibial (IT) band is a thick band of fibrous tissue that runs along the outside of the thigh, from the hip to the knee. It plays a crucial role in stabilizing the knee during running and other activities. ITBS occurs when this band becomes irritated or inflamed, which is typically due to repetitive friction as it rubs against a bony prominence on the outside of the knee called the lateral femoral epicondyle.

Several factors can contribute to ITBS, including:

• Repetitive movements: activities like running or cycling can put excessive strain on the IT band
• Weak hip and gluteal muscles: poor strength in these areas can alter movement patterns, increasing stress on the IT band
• Improper footwear: worn–out or unsupportive shoes can contribute to poor knee mechanics
• Training errors: suddenly increasing mileage or intensity can overload the IT band
• Tightness in and around the IT band: limited flexibility can lead to excessive friction and irritation

The most common symptom of ITBS is pain on the outside of the knee, which may worsen with activity or radiate up the thigh or down the lower leg. Other symptoms that may occur include tenderness over the lateral femoral epicondyle and a popping or snapping sensation as the IT band moves over the bone.

Many interventions commonly used in physical therapy are best for ITBS

To determine the most effective conservative treatments for ITBS in runners, researchers conducted a systematic review that analyzed data from multiple studies. The goal of the review was to identify the most effective interventions for ITBS and provide evidence–based recommendations based on these interventions for physical therapists and other healthcare professionals to follow. Researchers performed a search of several databases and analyzed various treatments–including stretching, strengthening exercises, manual therapy, and biomechanical adjustments–to determine what works best for recovery.

Several key findings emerged from this review, including the following:

• Strengthening exercises for the hip and gluteal muscles were among the most effective treatments; weakness in these muscles contributes to poor running mechanics, which can aggravate the IT band
• Manual therapy, which encompasses a variety of hands–on therapy techniques, provided temporary relief but were most effective when combined with strengthening exercises
• Stretching the IT band alone was not found to be particularly effective in long–term recovery, but improving flexibility in the surrounding muscles (like the hip flexors and quadriceps) helped reduce strain on the IT band
• Adjusting movement mechanics, such as running gait retraining, played an important role in preventing recurrence

These findings show that physical therapy is well positioned to offer benefits for patients with ITBS, since all of these beneficial interventions are commonly used in treatment. Each management plan is personalized for the patient based on their needs, abilities, and goals, but a typical program for ITBS will likely feature the following:

• Targeted strength training: strengthening the hip abductors, glutes, and core muscles to improve stability and reduce IT band strain
• Manual therapy: manipulation and mobilization for the structures in and around the knee to alleviate tightness and improve mobility
• Movement assessments and biomechanics training: addressing gait abnormalities and improper movement patterns to prevent re–injury
• Flexibility and mobility work: stretching and foam rolling techniques to improve mobility in surrounding muscles and reduce friction
• Progressive return to activity: a structured plan to safely resume running, cycling, or other activities without aggravating symptoms

Start taking control of your knee pain today!

If you're experiencing pain on the outside of your knee, don't let ITBS keep you on the sidelines. Contact our clinic today to schedule a consultation with one of our experienced physical therapists. We'll conduct a thorough evaluation, identify the underlying causes of your pain, and develop a personalized treatment plan to help you get back on track. Or to read more on the featured study, visit the journal's website here.

Falling might seem like a minor mishap to some people, but if you're an older adult, you know full well that a fall can be anything but “minor.” Depending on one's health, a simple fall can lead to serious injuries, reduced independence, and even life–threatening complications. Every year, more than one in four adults over the age of 65 suffers from a fall, and these incidents are the leading cause of injury–related hospitalizations in this population.

Although balance naturally declines with age, the good news is that many falls are preventable. Physical therapy in particular can play a crucial role in fall prevention, as personalized treatment programs will help older adults improve their balance, strength, and coordination, thereby reducing their fall risk. A recently published study sheds light on the factors contributing to falls and how targeted interventions can reduce risk. Let's take a closer look.

Understanding the fall landscape for older adults

Falls among older adults are not merely accidents. In most cases, a fall results from a complex combination of physical, environmental, and behavioral factors. Some of the most common factors that contribute to a fall include:

• Muscle weakness: loss of muscle mass with age can make movement less stable
• Poor balance: declines in vestibular (inner ear) function and proprioception (body awareness) affect stability
• Chronic conditions: arthritis, diabetes, and neurological disorders are among the many conditions that can increase fall risk
• Medication side effects: some medications cause dizziness, drowsiness, or low blood pressure
• Environmental hazards: clutter, poor lighting, and loose rugs can all lead to falls

When a fall occurs, the consequences can range widely from mild to devastating. For some, the result may be a serious injury like a hip fracture, which often requires surgical intervention and can lead to a lengthy recovery process. This may help explain why falls are the leading cause of injury among older adults, with a staggering $50 billion spent annually on medical costs related to these incidents in the U.S.

Given this alarming backdrop, it is crucial to explore the biomechanics of falls: how they happen and what can be done to minimize their prevalence. Researchers continue to study these dynamics in detail, gaining insights that can inform safety practices and preventive measures.

Mapping the biomechanics of falls to design better prevention programs

For these reasons, a study was conducted with the goal of developing a better understanding for fall dynamics. This comprehensive scoping review sought to map the existing research on real–life falls among older adults using video analysis technology. Researchers aimed to fill the gaps in knowledge about how falls occur and which factors can potentially mitigate the chances and severity of these events.

This involved identifying research from various electronic databases that utilized video footage to analyze biomechanics and fall configurations, protective responses, and impact severity. The findings were illuminating, as they revealed several critical insights:

• Impaired balance and reduced lower body strength were among the strongest predictors of falls
• Cognitive function also played a significant role in fall risk, as individuals with mild cognitive impairment had a higher overall risk
• Environmental factors, such as poor lighting and trip hazards, were frequently linked to fall incidents
• Structured exercise programs that focused on strength, balance, and mobility showed significant promise in reducing falls

These findings reinforce the idea that fall prevention should be a multifaceted approach that addresses both physical function and environmental safety.

How a physical therapist can reduce your fall risk

Physical therapists specialize in improving mobility, balance, and strength, which makes them a key player in fall prevention efforts. They can design personalized fall–prevention programs that involve a variety of targeted interventions, many of which were identified in the featured study, such as:

• Balance training: exercises that improve stability and coordination, such as single–leg stands or balance board work
• Strengthening exercises: focused resistance training to build lower body strength and enhance mobility
• Gait training: teaching proper walking mechanics to reduce stumbles and missteps
• Flexibility work: stretching routines to improve joint mobility and reduce stiffness
• Environmental assessments: guidance on making home modifications to minimize fall risks, such as adding grab bars and improving lighting

Contact us today to improve your personal safety

If you or a loved one is concerned with fall risk, our physical therapists are here to help. We understand the challenges that come with aging and the vital role that physical therapy can play in preventing the devastating consequences of falls. Our specialized therapists will work with you to create a personalized program aimed at enhancing strength, balance, and confidence.

For those interested in a deeper dive into the findings of the study, you can read the full article here.