Category Archives: Blog

The Risks of Sports Specialization in Youth Sports

June 24, 2026 Teresa Stockton - Blog, Pediatrics, Sports and Fitness

Why There Are Downfalls to Sports Specialization

Sports specialization is common, but is it all it’s cracked up to be? Focusing on one sport might seem like the fast track to success, but there’s a flip side you should know about.

When your athlete specializes in one sport, they are more likely to experience overuse injuries, burnout, and negative impacts on their psychosocial well-being.

It’s vital to strike a balance and to give your athlete’s body breaks. Trying different sports and activities can boost an athlete’s skill set, lower injury risk, and help prevent burnout.

At PTandMe we’re all about supporting your athlete in their athletic pursuits. Our physical therapy partners can offer advice, help lower the risk of injury, and provide rehabilitative services for athletes already experiencing pain or recovering from injury.

The Risks of Sports Specialization in Youth Sports

Deciding to specialize in a sport isn’t something to take lightly. There are risks and downsides you need to know about. Here are some risks that athletes who specialize in one sport experience.

Overuse Injuries: One of the main downfalls of sports specialization is the increased risk of overuse injuries. Overuse injuries are subtle and occur over time, making them challenging to diagnose and treat. This can lead to injuries like stress fractures, jumper’s knee, shin splints, and more.

Stunted Athletic Growth: By only playing one sport, athletes miss the opportunity to develop versatile skill sets, and practice complementary movement patterns and training techniques.

Mental Strain/Burnout: Sports specialization can also mess with mental health. The pressure to constantly perform at a high level in one sport can lead to stress, burnout, and less enjoyment. It can even increase your athlete’s anxiety and performance pressure.

Balancing specialization with cross-training and rest can help your athlete avoid these issues and keep their athletic journey healthy and sustainable.

3 Common Overuse Injuries Due to Sports Specialization:

Jumper’s Knee (Patellar Tendonitis):

Jumper’s knee, also known as patellar tendonitis, can be caused by the inflammation of the patellar tendon. The patellar tendon is what connects the kneecap to the shin bone. This condition will weaken the tendon, and if left untreated, could tear it. This condition is typically caused by the overuse of the joints in your athlete’s knee. For example: repeatedly jumping and landing down on hard surfaces.

Overhead Injuries:

Another common overuse injury due to sports specialization is an overhead injury. Particularly seen among baseball players, these injuries are common among pitchers, as they can throw upward of 70 pitches a game. This amount of repetition is a prime example of how sports specialization can cause an injury.

Shin Splints:

Most seen amongst runners, shin splints are caused by an irritation of the tendons and muscles near the shin bones. Common causes of shin splints can be improper footwear, lack of flexibility in the calves, or repetitive motion, or stress at the shins.

Experiencing Burnout in Youth Sports

Overuse/overtraining injuries and burnout are major problems for adolescent athletes. Both can occur when students participate in sports year-round with no “off-season” or have insufficient recovery time between practices and games.

Watch for typical burnout signs:

Pain during or after activity, or while at rest
Lack of enthusiasm for practices or games
A dip in grades.

Prevent Overuse Injuries and Burnout with These Simple Tips:

Allow enough time for proper warm-up and cool-down routines.
Rest a minimum of 2 days per week or engage in another activity.
Focus on strength, conditioning, or cross-training during the “off-season.”

While athletes may experience short-term gains, research shows that athletes who play multiple sports often have better overall athletic ability and are less likely to get overuse injuries. In a study of 237 NBA first-round draft picks, the athletes who played multiple sports in high school experienced fewer major injuries, played in more games, and had longer careers than those who specialized in basketball alone. The NATA has also put together 6 tips to help reduce specialization-related injuries.

Our physical therapists are driven to help athletes young and old, prevent injury, and stay in their sport. call or schedule an appointment for more information about our sports injury prevention and recovery programs.

Prevent Common Soccer Injuries with Physical Therapy

June 17, 2026 Teresa Stockton - Blog, Sports and Fitness

Soccer is a great way to build endurance, improve speed, and stay fit, all while enjoying being a part of a team. However, it does not come without it’s risks. By regularly performing quick, complicated movements combined physical contact, injuries can range from mild sprains and strains – to those that may require surgery like a torn ACL. Risk of injury is no reason not to play soccer, though. Soccer players just need to be aware of the risks and know what steps they can take to play as safely as possible.

1. Sprains

Sprains are common soccer injuries. They often happen to the ankle or knee. The pivoting and lateral movements of soccer contribute to these injuries. To avoid unnecessary risk, always check the condition of the field before you play. Do not play on fields that are uneven or have holes or rocks on them. Also, proper footwear and appropriate strength and balance training are the key to prevention.

2. Strains

Muscle strains can be caused by:

Pulling a muscle too far in a direction it does not want to go
Contracting a muscle hard against resistance
Contracting a muscle hard when the muscle is not ready

The most common muscle strains in soccer occur with groin muscles, hamstrings, and quadriceps. A muscle strain won’t send you to the emergency room, but it can be painful and can keep you off the field for a few days or weeks. Strains occur frequently in soccer due to constant stop and go movement, or taking a longer stride than muscles can handle. Good flexibility and strength can lower your chances of muscle strain. Start with a warm up, then stretch the areas that are most likely to suffer a strain. Make sure that you are also doing strengthening exercises before the season begins. Wearing well-fitted cleats with appropriate spikes (longer spikes in softer turf and shorter spikes on dry, hard turf) may also help prevent strains.

3. Fractures

The majority of soccer-related fractures are also in the lower extremities . Fractures often occur as a result of contact, so wearing protective gear like shin guards is important.

4. Head Injury

Closed-head injury is most often the result of a collision between players or from not heading the ball properly. Correct heading involves use of the forehead to contact the ball, the neck muscles to restrict head motion, and the leg muscles to to propel the body from the waist. You may want to consider strengthening your neck muscles to prepare them for heading. You can use your hand to provide resistance against your head. Then, use your neck muscles to turn your head right, left, forward, and backward. Wear a fitted mouth guard to protect your mouth and teeth. You may also want to consider protective eye-wear.

Preventing Soccer Injuries with Physical Therapy.

By working with a physical therapist for injury prevention you get the opportunity to work with an expert of the human body. A physical therapy team will be able to target specific muscles in the legs to strengthen and prepare for the movements performed regularly from athletes of all performance levels. For example, to help prevent an ACL Tear they may provide an athlete with multi directional knee stability training. In regard to head injuries a physical therapist may ask you to complete baseline testing, giving coaches and athletic trainers the ability to track your cognitive progress in case of a concussion.

Physical therapists can also help by working with teams to create more effective warm-up exercises designed specifically for your sport and ability levels.

After an Injury Occurs

If you have experienced a soccer injury that doesn’t recover after a few days of rest it may be time to consult a physical therapist or your primary health care provider. Pushing through pain while trying to remain active in a sport may lead to a more severe injury as well as improper healing of the affected muscles. By going through a physical therapy program, athletes are not only given all of the tools needed to recovery from the initial injury, but also the education and exercises needed to prevent injury in the future.

REFERENCES:

Asken MJ, Schwartz RC. Heading the ball in soccer: what’s the risk of brain injury? The Physician and Sportsmedicine. 1998;26(11).

Boden BP, Kirkendall DT, Garrett WE Jr. Concussion incidence in elite college soccer players. Am J Sports Med. 1998;26(2)238-41.

Metzl JD, Fleischer GR. Sports-specific concerns in the young athlete: soccer. J Pediat Care. 1999 April.

Soccer and the brain. University of Washington website. Available at: https://faculty.washington.edu/chudler/soccer.html. Accessed Accessed January 18, 2017.

Soccer injury prevention. American Academy of Orthopaedic Surgeons website. Available at: http://orthoinfo.aaos.org/topic.cfm?topic=A00187. Updated September 2013. Accessed January 18, 2017.

Soccer injury prevention. Stop Sports Injuries website. Available at: http://www.stopsportsinjuries.org/soccer-injury-prevention.aspx . Accessed January 18, 2017.

Big Issues with the Big Toe

June 10, 2026 Teresa Stockton - Blog, Foot, PT News, Sports and Fitness

Many runners don’t realize what an important role the big toe plays in stabilizing the foot both during push-off and when the foot hits the ground. There’s a reason the big toe is also called the great toe: if it lacks strength, the foot can collapse. And if it is unable to move fluidly, unwanted motion will occur at the next link up the chain…the foot. And that’s not good. Let’s find out how big toe problems in runners can be addressed with physical therapy.

Quick vocabulary time-out: a joint can be hypermobile (too mobile) or hypomobile (not mobile enough). So how do we manual therapists know if a joint is moving too much or not enough? We look for 60-90 degrees of extension. If you can bend your big toe up so far that your toenail almost hits the top of your foot, that’s too much mobility! But if your big toe doesn’t bend at all or can’t budge up to 60 degrees, then you’ve got too little mobility.

Let’s look at hypermobility first. I see more instances of hypermobility in women than men, especially if the woman sits with her toe in extension, dances ballet now or in adolescence, or frequently wears high heels. Hypermobility can lead to a lengthening and weakening of the tendon or muscle, and can lead to issues like turf toe, plantar fasciitis, posterior tibilais tendinitis, anterior knee pain, and even chronic hip issues.

So what do we do? For a hypermobile joint, we have to stabilize the big toe using strengthening exercises. Research shows that the following exercises help stabilize the foot/arch:

The Isometric Vele Lean (think of the “Michael Jackson lean”)

Find a neutral foot position. (A flat foot position will have little to no space between the floor and your middle arch. A high/rigid foot position allows you to fit two fingers between the floor and your middle arch. What you want is a neutral position in which the arch of your foot is just an index finger high off the ground.)
Lean about ten inches forward (similar to the position you see skiers use when they jump off a slope to get distance), hold 10 seconds, and then return to the neutral foot position.
Perform 10 reps, provided you do not feel pain.

Backwards Walk (sticking with the MJ theme, you could consider this a slow and controlled Moon Walk)

Again, find a neutral arch.
Walk backwards heel to toe (“retro tandem gait” in manual therapist speak), maintaining that neutral arch.
Continue for two minutes, stopping if you feel fatigue or pain.

Let’s not forget that the toe, foot, and leg are like a chain, so we have to address all weak links, not just the hypermobility. For example, if a toe is hypermobile, the next joint up is often stiff. Or the knee might be painful. A manual therapist can help determine the cause (lack of quad strength? hip or foot weakness?) as well as the solution.

OK, now to address hypomobility, in which the great toe does not allow enough movement. Runners with hypomobile toes tend to compensate in one of two ways: they either over pronate, which can result in a bunion or a collapsed foot, or they can keep their feet supinated in order to avoid rolling off their big toes. As with hypermobility, it’s important to find the cause of the cause: what is the reason for the hypomobile big toe, which is the reason for such irritants as turf toe, plantar fasciitis, lateral foot pain, and even lateral ankle pain? And up the chain? Yes, even knee and hip pain can result from a big toe that can’t move freely enough.

While a manual therapist can help address your overly stiff big toe, you can also gain mobility with exercise at home. To determine if your great toe is too stiff, actively lift the toe while in a weight-bearing stance. You should be able to lift the toe high enough to allow you to slide a finger under it. If you can’t lift your big toe that high, try the following to get your hypomobile great toe moving:

Kneel down and lift the hypomobile big toe by placing it on a folded towel in front of you.
Holding the foot neutral, try a lunge or calf raise. If you feel pain, decrease the height of the big toe.
Perform ten reps.
Progress to more lifts the following day, provided you are not too sore.

The exercise above will certainly help loosen a big toe with low mobility. But if you aren’t able to get the big toe off the ground at all, then you may need to proceed with caution. Before attempting the lunge/calf raise exercise, simply try to hold a prolonged low-load stretch for seven minutes or longer. Be careful, as overly aggressive stretching can be harmful. I would rather you progress slowly, day by day, to make sure you keep you from pain. (Please seek a manual therapy fellow to prescribe the correct intensity and duration of activity if you DO have pain.)

Now, please don’t read the above and immediately diagnose yourself as having a problem with your great toes; many runners will never experience big toe stability or mobility issues. This is just one tool in a manual therapist’s toolbox. Just because you now have this hammer, it doesn’t mean you have a nail that needs hammering!

Written by: Brad Perry, PT, MS, SMTC, FAAOMPT
Owner @ Kingwood, Lake Houston, Spring-Klein, Cleveland, & Northern Oaks Sports Medicine Physical Therapy
Kinesiologist, USA Triathlon, USATF Certified Coach, & Slowtwitch Certified Running Coach
www.kingwoodotpt.com

Stretches You Can Do at Work

May 27, 2026 Teresa Stockton - Blog, Industrial Rehab

Updated: May 2026

The past 50 years have revealed that at least 8 out of every 10 workers are turning into desk potatoes! According to the Mayo Clinic, more than four hours a day of screen time can increase your risk of death by any cause by 50 percent. There’s also a 125 percent risk for cardiovascular disease! But don’t worry, we also have some good news. It can be very easy to reverse these risks- take our advice!

Why is Sitting All Day Bad for Your Health?

Too much sitting also reduces blood circulation, which can leave you feeling tired, numb, or sluggish throughout the day. Studies have found that sitting for more than six hours daily may increase the risk of heart disease, diabetes, varicose veins, osteoporosis, and even early death. Research also suggests that excessive sitting can affect brain health by impacting memory and learning.

Modern life has made sitting for hours at a time more common than ever, whether at work, in the car, binge-watching, or scrolling through screens at home. Sitting for long periods of time can seriously affect your health, especially when it becomes part of a sedentary lifestyle. Spending hours sitting at a desk or looking at screens puts extra pressure on the lower back and often leads to poor posture, neck stiffness, and muscle pain. Over time, weak core muscles and a lack of movement can make these problems worse and even contribute to conditions like herniated discs or nerve pain.

Fortunately, there are ways to avoid these harmful effects and get moving!

Ways to Reverse the Risks of Prolonged Sitting

Take a break from sitting every 30 minutes.
Use an alarm on your computer, laptop, phone, or Apple Watch to remind you to take a stretch break.
Try a standing desk -or improvise with a high table or counter.
Try out a new trend called Urban Walking meeting where you walk with your colleagues for meetings rather than sitting in a conference room. You’ll likely be more creative, productive, and have better ideas.
If you work from home, position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk – so that you can be in motion throughout the day.

Take a moment before the start of your workday, after or before a work break, and before you end the day with a quick stretch. Spending 5 – 10 minutes every hour can help reverse the effects of sitting for long periods of time during your workday.

We have put together a few workplace stretches to help:

Enhance Flexibility
Improve Circulation
Promote Relaxation
Decrease Healthcare Costs
Promote Awareness of the need for regular exercise

Building the habit of moving more often throughout your day can also lead to better work performance and productivity. A recent study found that 66 percent of participants felt more productive with a one-hour increase in standing time, while 71 percent of people felt more focused.

What Are the Best Stretches to Do at Work?

Movement-Break Stretches You Can Do at Work!

Here are some great examples of movements you can try to do throughout your day. Learn them and build a great habit to reap to rewards of a healthy body.

Perform these stretches 5-10 minutes before the start of work and after any work break of more than 15-30 minutes. Our talented teams of physical therapists can work with you to create a stretching program that’s specific to the muscle groups you use during your daily work routine. Find one near you today for more information.

Our bodies were made to move! If aches and pains are getting in the way of doing daily activities, take action now and contact us today to work with our team to create a stretching program that can work for your specific situation, and target muscle groups used during your daily work routine.

Looking for More?

Check out these 4 exercises you can do at home while watching TV. Small changes can make a big difference!

Article Reviewed by Matthew George, MSPT

Direct Access: Physical Therapy Without A Physician Referral

May 13, 2026 Teresa Stockton - Blog, General Information

Did you know that all 50 states allow patients to be treated by a qualified physical therapist without a physician referral?

It is called Direct Access to Physical Therapy, and most of our PTandMe partnering locations are able to provide direct access to physical therapy to your community.

* Not applicable to patients in federal or state-funded programs, such as Medicare, Medicaid, or Tricare

You Have Direct Access to Licensed Physical Therapists

Quality and consistency of care are the cornerstones of our partnered clinics. Everything the clinics do is directed towards developing and fostering these behaviors. Quality means doing things that work. Licensed physical therapists design programs of care that have been proven to be effective treatment interventions. You can expect individualized, hands-on care.

An Evaluation with a PT Can Cut Down on Wait Times and Costs

Your well being is our primary concern. Our direct access physical therapy clinics will always do what is best for you. After your initial physical therapy evaluation, your physical therapist will recommend the appropriate plan of care for you. They will not waste your time or money if physical therapy is not your best option for a full and quick recovery. In fact, According to a study published in the journal Health Services Research, using physical therapy as a first management strategy actually resulted in 72% fewer costs within the first year.

Our Physical Therapists Have Physician Relationships

Our partnered direct access physical therapy clinics have wonderful relationships with numerous physicians in and around your community. If you choose to receive physical therapy via direct access, your therapist will communicate appropriately with your physician at your discretion. If you are new to the area or you do not have a physician and need one, they will be happy to help facilitate a referral to a doctor for you.

For more information about direct access physical therapy and to see if your state participates, go here:

This article was written by STAR Physical Therapy – with over 65 locations throughout TN. For more information on STAR Physical Therapy, visit them online at www.STARpt.com

Summer Break: Road Trip Stretches

May 8, 2026 Teresa Stockton - Blog, General Information

Summer road trips are a highlight of the season, but long hours in the car can leave your neck, back, and hips stiff, slowing you down before the fun even begins. These quick, easy road trip stretches are designed to be done safely as a passenger or during pit stops, boosting circulation, improving posture, and easing travel-related tension.

During your next road trip, follow the tips below and try these stretches during pit stops or breaks along the way – physical therapist approved!

In-Car Passenger Stretches

Stretches you can do while you’re in the car, only if you’re a passenger!

Shoulder rolls

Sit with your spine straight and some room between your back and the seat.
Keep your hands to your sides.
Rotate your shoulders in forward circles for 5 to 10 seconds, then reverse the rotation for another 5 to 10 seconds.
Do 3 to 5 repetitions.

Tip: Try to slow down the repetitions to release shoulder tension.

Figure-Four Hip Stretch

Sit with your spine straight and some room between your back and the seat.
Cross one ankle over the thigh just above the knee.
Hinge forward at your hips until you feel a good stretch in the side of your upper hip.
Repeat with your other leg.

Tip: If there’s not enough room to cross the leg over the other, just hug your knee into your chest as far as you can to stretch out the back of the hip.

Spinal Rotation Stretch

Sit tall and place your right hand on the outside of your left thigh.
Press upward through your spine and gently twist to the left.
Hold for 3–5 seconds.
Return to the center and repeat on the other side.
Do 10 reps per side.

Tip: You can grab the sides of your chair, console, or armrests for stability.

Rest Stop Stretches

These easy car stretches are perfect for pit stops.

Standing Lateral Stretch

Stand next to your car about 3 ft away (with the door closed & window completely open), with your legs shoulder-width apart.
Hold the door with both hands.
With a slight bend in your knees & keeping your hips high, shift your weight back into your hips.
Press the palms of your hands into the car window for stability, feeling the stretch in your back and sides of your body.
Hold for 30 – 60 seconds.

Tip: Keep your arms straight to feel the full stretch.

Hamstring Stretch

Stand next to your car, lift one leg and place the heel on an open doorway, or bumper
Keeping your back straight, slowly lean forward at the hip until you feel a stretch in your back thigh.
Hold for 30 – 60 seconds.
Repeat with your other leg.

Tip: Keep your core slightly activated to help keep your back from rounding.

The Grab Handle Stretch

Open your car door completely and locate the grab handle (usually used to hang clothes).
Stand next to your car, beside the handle, facing the front of your car.
Grab the handle with both hands.
Lean your hips away from the car until you feel a stretch in your side.
Hold for 30 – 60 seconds.
Turn and do it facing the opposite direction

Tip: Keep your body parallel to the car to feel the full side stretch.

When done correctly, you’ll feel a gentle stretch in the targeted muscle. If you feel strain or pain in a joint rather than a muscle, stop. Ready for hands-on help? Schedule an appointment with our physical therapy team to keep your travels pain-free.

Road Trip Stretching FAQs

Q: Can I do these stretches while driving?
A: No, these stretches are designed to be done safely only when you are a passenger or during rest stops. Never attempt to stretch while driving to avoid distractions.

Q: How often should I do these stretches during a road trip?
A: It’s beneficial to do these stretches every couple of hours or during each stop to help improve circulation and reduce stiffness.

Q: Can these stretches help with lower back pain during long car rides?
A: Yes, these stretches, especially spinal rotations and hip stretches, are designed to ease tension and improve posture, which can help alleviate lower back discomfort.

Q: What should I do if I feel pain during a stretch?
A: If you experience pain in a joint rather than a gentle stretch in the muscle, stop immediately. Consider consulting a physical therapist for personalized advice.

Clinically reviewed by Kevin Svoboda, PT, DPT

How Physical Therapy Helps Rotator Cuff Injuries

April 1, 2026 Teresa Stockton - Blog, Shoulder

Shoulder pain can sneak up on you from sports, work, or everyday activities like lifting, reaching, or even sleeping in a bad position. A common cause of this type of pain is a rotator cuff injury. Physical therapy is one of the most effective ways to treat it, often without even having to go through surgery.

How Physical Therapy Helps Rotator Cuff Injuries

Physical therapy offers a proven, non-invasive path to rotator cuff injury recovery, helping you regain strength and reduce pain. It also focuses on improving mobility and flexibility through guided stretching and range-of-motion exercises, easing stiffness that can worsen pain. To manage discomfort, therapists use manual techniques, activity modifications, and targeted exercises to reduce inflammation without relying solely on medication.

One of the biggest misconceptions is that surgery is always required for a rotator cuff tear, although many people recover successfully with physical therapy alone. If surgery is necessary, your doctor can refer you to a physical therapist for a post-surgical rotator cuff tear treatment plan.

If your shoulder has been bothering you, it’s worth getting it checked. Physical therapy focuses on treating the root cause, not just the pain. Because no two injuries are the same, each treatment plan is personalized based on your strength, mobility, and daily activities. Schedule an appointment with a physical therapist today.

Not sure if you have a rotator cuff injury? Here’s what you need to know:

What Is a Rotator Cuff Injury?

Your rotator cuff is made up of four muscles and their tendons that stabilize your shoulder and allow you to lift and rotate your arm in many directions. Because the shoulder has such a wide range of motion, it is also more vulnerable to injury.

Rotator cuff injuries include:

Tendonitis (inflammation)
Partial or full tears
Strains from overuse
Impingement (pinching of the tendons)

Rotator Cuff injuries often develop gradually from repetitive overhead movements like throwing, swimming, or lifting, or from wear and tear over time.

Common Symptoms of Rotator Cuff Injuries:

Many people notice subtle warning signs first, such as:

Shoulder pain when lifting or reaching overhead
Weakness in the arm
Limited range of motion
Clicking or popping sensations
Pain at night, especially when lying on the affected shoulder

Ignoring these symptoms can worsen the pain over time, making early treatment important.

How to Prevent Future Shoulder Injuries

Consistent conditioning and awareness go a long way in protecting your shoulders. Here are a few ways you can reduce your risk by:

Strengthening shoulder and upper back muscles
Avoiding repetitive overhead strain when possible
Taking breaks during repetitive tasks
Maintaining good posture
Warming up before physical activity

Here are some exercises that can help get lessen mild shoulder pain and prevent an injury from occurring.

Carpal Tunnel Causes, Relief, and Treatment

March 11, 2026 Teresa Stockton - Blog, Hand, Wrist

What is Carpal Tunnel Syndrome (CTS) and Why Does it Hurt So Much?

The carpal tunnel is a small space at the wrist in which the median nerve and nine tendons pass through. The median nerve travels on top of the tendons through the tunnel. The tunnel itself is made up of your wrist bones and along the top of the tunnel is a thick fibrous ligament called the transverse carpal ligament. If the tendons become swollen (tenosynovitis) or if the tunnel size itself decreases because of injury, compression to the median nerve can occur. Symptoms of Carpal Tunnel Syndrome may include: pain during pinching and gripping, a feeling of clumsiness – the inability to hold things, numbness in the fingers at night, or a radiating pain up the arm.

Common risk -factors that lead to Carpal Tunnel Pain

There are many factors that can contribute to pain in the carpal tunnel, but these are some of the most common causes of Carpal Tunnel Syndrome.

Repetition – Overuse can occur with light forces. Irritation of the tendon can be caused by rapid, repetitive activity without a break. Decreased blood flow to the nerves and tendons may be caused by holding or gripping an object without relaxation.
Force – The muscles of the hand and fingers are contracted when gripping or pinching. These contractions place stress on the tendons that go through the carpal tunnel. Higher forces are more likely to expose you to greater risks.
Bending – The tendons in the carpal tunnel can be irritated by bending your hand. Bending your hand up, down, or sideways may inflame the tendons in the carpal tunnel.
Vibration – Nerves are especially susceptible to vibration. Common causes of vibration of the nerves in the carpal tunnel are power tools, steering wheels, or other mechanized equipment.
Impact – Your hand is not a tool. Hitting, moving, or jerking objects may damage the structures of the wrist. Even using a hammer transmits sudden force to these delicate structures.
Hormonal Changes during Pregnancy and Peri/Menopause – Estrogen acts as an anti-inflammatory, so when levels fluctuate or drop – women are more likely to experience CTS

How to Manage Carpal Tunnel Pain at Home

Reducing risk factors

Look carefully at your equipment and tools and try to eliminate the forces that are risk factors. This can include bending, vibration, impact, and repetition.

Tool Handles – A handle should have an optimum grip span of about 2 ¼ inches.
Gripping Surface – Use rubberized coating or tubing on your gripping surface. This will lower the grip strength required to hold onto the tool.
Reduction in vibration – Place a rubber or gel material on the handles or utilize gloves with rubber inserts to reduce vibration.

Resting the Wrist

Ice – Use an ice pack on the palm and wrist area for 10 minutes after intensive hand activities. This can be followed by the wrist stretches.
Rest – Rest your hands after frequent, forceful, or repetitive activities that last 30 – 60 minutes. Try doing a different activity which is not as stressful to your wrist and hand.

Stretches that can Relieve Carpal Tunnel Pain

Adopt a nerve and tendon gliding exercise program. Do these regularly

Nerve Gliding Exercises

Tendon Gliding Exercises

Tendon glides promote smooth movement of the tendons through the carpal tunnel. This helps improve mobility and blood flow in the wrist, helping to relieve pain. Start by sitting and resting your elbow on a flat surface and holding your hand straight up and down. For each of the poses below, you’ll return to this starting position each time. Hold each pose for a count of two and do them 10 times each, 3 times a day.

Hook: Bend the top two joints of your fingers down while keeping the thumb straight
Tabletop: Lower your fingers into a plank taking care not to bend them
Straight Fist: create an open fist, keeping your thumb up and straight
Fist: Close your hand into a fist with the thumb curling around the outside of your fingers

If your Carpal Tunnel Syndrome pain does not subside, call your physical therapist to schedule an appointment. Physical therapy may be able to reduce pain and remove the need for surgery.

How Prehab Improves Outcomes

March 4, 2026 Teresa Stockton - Blog, General Information

Stronger Before & After Surgery

What is Prehab?

Preventative Rehabilitation, or “Prehab,” is like a training camp before a major scheduled surgery such as Total Knee Replacement, ACL Tear Repair, or Rotator Cuff Repair. Its goal is to prepare your body for the physical demands of surgery and recovery, so you’re stronger and more confident going in. Many people fear a long, difficult healing process, but starting physical therapy beforehand can give you a clear advantage. A typical prehab program includes a warm-up, cardiovascular exercise, strength training, and functional movements designed to support everyday activities post-surgery.

Types of Surgeries that Benefit from Prehab

Prehab can benefit individuals undergoing a wide range of surgical procedures, including:

Total Shoulder Arthroplasty (Shoulder Replacement)
Rotator Cuff Repair
Spinal Surgery
Total Hip Arthroplasty (Hip Replacement)
Total Knee Arthroplasty (Knee Replacement)
ACL reconstruction

What are the Benefits of Prehab?

A stronger, healthier body is better equipped to handle the physical stress of surgery. Growing research suggests that prehabilitation can improve both immediate recovery and long-term results across a wide range of medical situations.

Short-term benefits of Prehab:

Reduced Post-Operative Complications

Patients who complete prehab often have fewer complications, such as stiffness, infection, or prolonged immobility. How you move before surgery directly impacts how you recover after.

Faster Recovery Time

During prehab, your PT evaluates your current function, pinpoints anything that could slow your recovery, and creates a targeted plan to strengthen those areas so you head into surgery better prepared instead of losing ground by staying inactive.

Shorter hospital stays

Getting physical therapy before surgery can cut your chances of needing inpatient rehab by 73 percent. Patients who are stronger before surgery achieve physical milestones more quickly than those who are not.

Boosts Confidence and Mental Readiness

A growing body of evidence suggests prehab programs can significantly reduce preoperative anxiety. Knowing what to expect and how to move safely eases fear and builds confidence before surgery.

Long-term benefits of Prehab:

Reduce Medical Costs

One study followed 61 patients throughout their surgery journey. A year after surgery, the group that went through prehabilitation spent about 45% less on healthcare than the group that received usual care. The usual care group also needed many more X-rays (47 compared to 17) and far more physical therapy visits (394 compared to 113), which added to their overall costs.

Improved Circulation

Improved circulation not only facilitates faster healing but also reduces the risk of blood clots forming. Many types of basic exercises and simple movements prescribed by a physical therapist can promote increased blood circulation.

Build endurance & strength to withstand surgical stress

Strong muscles recover faster. Prehab helps build the muscle support you’ll need post-surgery, especially in areas that may weaken during recovery.

Physical therapy is a key part of both preparing for and recovering from surgery. If you have a procedure scheduled, talk with your physical therapist about starting a strengthening program ahead of time to build up the muscles around the joint and help shorten your recovery. We’ll be with you every step of the way.

3 Types of Athletic Injuries

February 25, 2026 Teresa Stockton - Blog, Sports and Fitness

Did you know that most athletic injuries can be boiled down into three main categories? Acute, Overuse, and Chronic. Physical therapists that specialize in sports medicine, help athletes experiencing pain get back in their sport. From the time of the injury through recovery and performance, the licensed physical therapists that partner with PTandMe have the know-how and experience to get rid of your pain.

1.) ACUTE: Usually a result of a single traumatic event within the last five days. Examples: fractures, sprains, dislocations, and muscle strains.

2.) OVERUSE: Subtle and occur over time, making them challenging to diagnose and treat. Examples: swimmer’s shoulder, runner/jumpers knee, Achilles tendonitis, shin splints.

3.) CHRONIC: Usually has lasted at least three months or more.

COMMON CAUSES OF INJURIES:

Improper training and technique
Incorrect equipment fitting and support
Anatomic or biomechanical issues of athlete
Catastrophic event on or off the field

OVERUSE INJURIES AND BURNOUT
Overuse/overtraining injuries and burnout are major problems for adolescent athletes. Both can occur when students participate in sports year-round with no “off-season”, or have insufficient recovery time between practices and games.

WATCH for typical burnout signs:

Pain during or after activity, or while at rest
Lack of enthusiasm for practices or games
Dip in grades

PREVENT overuse injuries and burnout with these simple tips:

Allow enough time for proper warm-up and cool-down routines
Rest 1-2 days per week or engage in another activity
Focus on strength, conditioning, or cross-training during the “off-season”

Did you know that 50% of all sports injuries to student-athletes are a result of overuse?

SPRAIN
Sprains result from overstretching or tearing of the joint capsule or ligament which attaches a bone to another bone.

STRAIN
Strains, also referred to as pulls, result from over-stretching or tearing a muscle or tendon, which attaches a muscle region to a bone.

CONTUSIONS
Contusions or bruises are an injury to tissue or bone in which the capillaries are broken and local bleeding occurs.

TEARS
Tears are a complete separation of the tissue fibers.

Physical therapy and athletics go hand in hand. In many cases, your PT may be a former athlete that experienced an injury in their youth, and as a result, found a passion for rehabilitating others. If you are experiencing pain, or have already had an injury, don’t wait to talk to your physical therapist. The faster you ask for help the faster you can get back into your sport.

For more information about physical therapy and sports medicine – try the links below:

This article about athletic injuries was provided by PTandMe physical therapy partner: The Center for Physical Rehabilitation. More information about the Center and its locations throughout Grand Rapids, MI can be found on its website at www.pt-cpr.com