Category Archives: Sports and Fitness

Ice vs. Heat When in Pain

March 15, 2023 Teresa Stockton - Blog, Sports and Fitness

A question physical therapists get frequently asked is whether to use ice or heat on an injury. Here are some general guidelines to help in many scenarios. If you have certain conditions such as fibromyalgia, Reflex Sympathetic Disorder (RSD), or rheumatoid arthritis, your sensory pathways are affected and don’t fall into the typical response patterns.

Ice is for injuries and after activity and heat is for loosening and relaxing tissues, used before activity.

ICE

The first 24 – 48 hours after an acute injury onset, use ice. This is true even for simple muscle sprains or pulls.
After an activity, at the end of the day or when swelling is present, use ice. When things are inflamed, the more you do throughout the day, the more inflamed the area will get. Ice will assist in decreasing pain, inflammation, and swelling.
Ice can also be used for chronic conditions like overuse injuries to help control inflammation.

Ways to Ice:

Ice cubes in a plastic bag
Wet, frozen towel
Gel ice packs

Things to know about icing:

Don’t ice for more than 20 minutes
Let your tissues fully re-warm before re-icing
20 minutes on, 40 minutes off is a good rule for icing multiple times
If you’re icing in an area with superficial nerves (elbow), don’t ice for more than 10 minutes
You never want to ice before an activity. You want your muscles warm, not cold!
Ice can aggravate symptoms of tightness and stiffness.

HEAT

Heat is typically used to help relax or loosen tissues.
Heat will bring more blood flow to the area.
Heat is usually used in conditions that are more chronic. This helps stimulate blood flow to the area.
Heat, when needed, is used before activity assisting more blood flow to help loosen and relax the muscles.

Ways to Heat:

Heating Pad
Hot, wet towel

Things to know about heating:

Avoid heating for long periods
Don’t use heat when sleeping to avoid burns
Heat can make inflammation significantly worse.

If your pain doesn’t subside after a few days, don’t hesitate to reach out and ask for help. We can evaluate your injury or pain and get you back on your path to recovery.

BONUS!

Looking for an ice pack and can’t find one? No worries. Making your own ice pack at home is practical and easy.

Ingredients:

2 cups of water
1 cup of rubbing alcohol
gallon-sized Ziploc bag

Directions:

Pour the water and rubbing alcohol into the bag ** Double the bag for extra protection against breakage.
Zip the bag shut removing as much air as possible.
Place the bag in the freezer until the liquid reaches a slushy mixture.
When ready, wrap the bag in a towel or pillowcase before applying it to the skin. (DON’T NOT APPLY THE BAG DIRECTLY TO THE SKIN)

What to Eat Before, During, & After a Game

March 8, 2023 Teresa Stockton - Blog, Sports and Fitness

What athletes eat can have effects on game-day performance. It’s important to eat foods that will fuel the body and provide enough energy during the game. Carb-loading, however, is not a beneficial strategy for everybody. Loading up on carbs has both its pros and its cons for different athletes. With this in mind, we have put together our game day nutrition general list of some foods to consider before, during, and after a game.

Updated: 3/8/2023

Why you Should Eat Before a Game or Workout and What Foods are Best?

Many people who eat a nutrient-dense diet that meets their energy needs don’t need extra fuel to exercise at moderate intensity for 60 minutes or less. Because a game usually lasts longer than an hour of strenuous activity, it is recommended that you eat some type of snack or meal before your game.

Right Timing – Before the Game

Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game. You can have tummy troubles or GI discomfort if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. These competing demands can become a challenge for optimal performance.

Carbohydrates provide the primary fuel for exercising muscles. Athletes should focus on eating carbs, which are broken down in the small intestine. A pre-workout snack that’s a mix of carbs, protein, and healthy fats can give you the energy you need to push yourself harder.

Recommendations for what to eat before a game or workout:

Oatmeal with berries
Balanced energy bar
A banana, an apple or other fresh fruit
Yogurt
A fruit smoothie
A whole-grain bagel or crackers
Granola bar
A peanut butter and apple sandwich

Avoid

High-fiber foods – broccoli, baked beans, bran cereal
High-fat foods – eggs, meat, cheese
Sugar, soda, candy
New foods

What to Eat During the Game

As mentioned before, having food during exercise may result in stomach cramps. Hydration is key during this time. Although there are certain foods that provide energy-boosting hydration as well. Hydrate based on the length and intensity of the activity. Replace fluids according to thirst and weather

Consume

Drink 16-32 oz. per hour for workouts longer than 1 hour
Sports drinks – for activity longer than 1 hour
Watermelon and orange slices are good for halftime

Avoid

High-sugar snacks and drinks – candy, soda, fruit juice
Energy drink, caffeine
Refined carbs – bread, pasta
Sugar and caffeine may upset the stomach leading to lower performance

What to Eat After a Game or Workout:

The most important meal on game day is what you eat after your game or workout. During heavy exercise, your body taps into your glycogen storage for energy, which is the fuel stored in your muscles. After you’ve given it your all to win the game, your muscles have been depleted of their glycogen and broken down. The smartest thing to do after a game is to eat/drink something with protein and carbohydrates around 30 minutes after the game. This will ensure that your energy stores are refilled, your muscles that were broken down are given nourishment to rebuild and repair, and will keep your metabolism at a steady pace.

Research shows that the body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout. The sooner you refuel, the better!

Here are a few great snack ideas and meal options for you to refuel after your game

Post-Game Recommended Foods

Turkey on whole-grain bread with vegetables
Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds
Grilled salmon with a baked sweet potato
Omelet stuffed with sautéed vegetables and avocado
Grilled chicken with sautéed or steamed vegetables
Salad with roasted chickpeas light olive oil, and vinegar (Vegan)
Sautéed or steamed vegetables, with non-GMO tofu (Vegan)
Quinoa bowl with blackberries and pecans (Vegan)
Burrito with beans, brown rice, guacamole, and salsa (Vegan)

Post-Game or Workout Foods to Avoid

Concession candy
High-fat, fried foods
Energy drinks, soda
Large, low-protein meals

Don’t Forget About Electrolytes:

Electrolytes are essential minerals that your body needs to stay hydrated before, during, and after exercise. But they do more than that. Electrolytes also support our body’s vital functions, such as muscle contraction (including the heart), blood pressure, nerve signaling, and much more. They help your body retain fluid during heavy exercise when you’re sweating, so they can also keep joints lubricated and maintain your energy, avoiding dehydration-related fatigue. Adding an electrolyte supplement to your drink throughout the day will keep you in check. Adding lemon and a bit of sea salt to your drink will do the trick as well!

Injured? Need to find a sports nutritionist for designing your game day nutrition plan? Reach out to a physical therapy clinic near you to get a local recommendation and find the help you need!

Read our article on carb loading:

PT News February 2023

March 1, 2023 Teresa Stockton - Blog, Hip, PT News, Sports and Fitness

This time in PT News we recap what our clinics have been posting throughout February 2023. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

1. Hip Pain: Causes, Symptoms & Treatment

Written by Sport & Spine Physical Therapy with locations throughout Greater Wausau, WI

WHAT IS HIP PAIN? Hip pain can be caused by a variety of factors, ranging from injuries and overuse to medical conditions such as arthritis or hip dysplasia. Here are some common causes and potential solutions for hip pain: Read more

2. Improve Your Golf Game with a TPI Golf Screening

Written by Carolina Physical Therapy and Sports Medicine an outpatient physical therapy practice with locations in Columbia, Charleston, Sumter, and Rock Hill, SC.

Are you interested in improving your golf game? Maybe adding some yards to your drive or irons? Or want to move better? Titleist Performance Institute (TPI) Certified Professionals can help with all of this and more! TPI Professionals are trained in identifying movement restrictions and compensations related to the golf swing. Read more

3. Athletic Training vs. Physical Therapy

Written by ARCH Physical Therapy, an outpatient physical therapy clinic in Lansing, MI.

Have you ever wondered about the difference between an athletic trainer and a physical therapist? While they may seem similar on the surface, the two careers are quite different from each other. Read on to learn more about the two professions! Read more

We hope you enjoyed our picks for the PT News February 2023 edition.

Find these locations and others to start feeling better today!

What Do Athletic Trainers Do?

February 22, 2023 Teresa Stockton - Blog, Sports and Fitness

With March being National Athletic Trainers Month, it is important to understand who they are and what athletic trainers do in our communities.

What Do Athletic Trainers Do?

Athletic trainers are highly skilled professionals who offer services in preventing, examing, diagnosing, and treating sports-related medical conditions and injuries. They work in different sports environments such as high school, college, and professional sports settings. Generally, they are the first responders when injuries occur during sporting events.

Athletic trainers hold at least a four-year degree from a BOC (Board of Certification) accredited institution and are licensed, certified health professionals working with athletes on and off the field. However, as of 2022, the National Athletic Trainers’ Association reports that 70% of athletic trainers in the U.S. have obtained a master’s degree.

Athletic trainers work closely with coaches and parents and often refer athletes to other healthcare professionals such as physicians, physical therapists, and surgeons when needed. They also monitor the physical condition of the athletes throughout the year to ensure that they are in good health regardless of if the athlete is in or out of season. Their hours of work are determined by the schedule of the sports. They are often available after school and stay until sporting events have concluded.

In the training room, athletic trainers will:

Prepare athletes for competition by taking preventative measures such as equipment fitting, taping, and bracing.
Assess athletes with acute and chronic injuries to determine their participation status.
Perform sport-specific rehabilitation on injured athletes.
Provide opportunities for strengthening and conditioning.
Work with sports staff on proper warm-up, game day preparation, and on/off-season conditioning.
Educate athletes, coaches, and parents on sports medicine strategies, nutrition, and sports psychology.

Athletic trainers support athletes during sporting events and manage and treat any musculoskeletal issues such as:

Shoulder, hip, knee, elbow, hand, and ankle injuries
Facial injuries
Neck and back injuries, spinal cord injuries, and traumatic brain injuries like concussions
Triage and wound care
Heat-related illnesses
Fractures and dislocations
Catastrophic injuries

Athletic Trainers Don’t Just Work With Athletes

The duties of many essential workers require a good range of motion, strength, and stamina while carrying the potential risk of developing musculoskeletal injuries. Athletic trainers also work in a variety of professional settings including but not limited to:

The Performing Arts
Military Bases
Police Departments
Fire Departments
Sports Medicine Clinics
Physician Offices, Hospitals, and Hospital Emergency Departments

Athletic trainers are crucial to the everyday life of athletes, essential workers, and more. They work to not only rehabilitate injuries but to prevent injuries as well through safety procedures and equipment. By deeming March National Athletic Trainers Month, we recognize their efforts and everything that they do for not only our athletes but our communities as well. If you have already experienced an injury or have long-lasting pain, our physical therapy teams can help you recover and get back to your sport.

This information was written by The Center for Physical Rehabilitation, an outpatient physical therapy group with five locations in Western Michigan. The Center specializes in all-inclusive physical therapy services, such as Sports Medicine, Orthopedic Post-Surgical, and McKenzie Therapy. Our state-of-the-art facilities are conveniently located around Grand Rapids with extended hours. Independent and locally owned since 1994, we have the freedom to work with the most qualified healthcare professionals.

How To Correctly Use Workout Equipment In Your Gym

February 8, 2023 Teresa Stockton - Blog, Sports and Fitness

Are you looking to exercise more? Or are you a recent physical therapy graduate looking to keep making progress on the health of your body? Either way, going to the gym can be an experience that benefits both the body and mind tremendously. With that, understanding how to correctly use your workout equipment can reduce the risk of first-time or reoccurring injuries. If you are recovering from an injury, ask your physical therapist for an adjusted workout, or for updated restrictions as you continue to improve through care.

From stationary bikes to pull-ups, there is a plethora of workout equipment available for use in the gym that can better overall the health of your body. With that, the knowledge of the right and wrong ways to use the equipment we are about to teach can be the difference in benefiting or damaging your body.

How to Correctly Use a Leg Press

The leg press is a popular piece of gym equipment that can help build muscles in your legs. This piece of equipment develops the hamstrings of the thigh and the gluteus.

Correct Form:

Incorrect Form:

When you get into a leg press you’ll want to position yourself so that your back is pressed firmly against the back machine with your shoulders touching the top of the seat. Your feet should be positioned shoulder-width apart and fully flush on the platform with your legs at a 90-degree angle. Make sure to hold onto the handlebars before straightening your legs and lifting the weight. If you’re unsure about what weight to start with, start small and gradually add weight as you build endurance and strength. You can also consult your physical therapist or an athletic trainer for help.

How to Correctly Use a Stationary Bike

The stationary bike has been a staple in the exercise community for years. This machine provides low-impact, high-intensity cardiovascular exercise while building strength and endurance.

Correct Form:

Incorrect Form:

When sitting on a stationary bike you’ll want to adjust the seat’s height so that there is a slight bend to your knee when your foot reaches the furthest position. You also want to make sure your back is straight and avoid hunching. Your elbows should slightly bend when you grab onto the handles. If your arms are overextended, move the seat forward or backward until you reach the right position.

How to Correctly Use a Treadmill

There are lots of benefits to using a treadmill. It’s a great alternative to beginning runners when the weather is not in their favor, or if you want to pick the speed or incline to run.

Correct Form:

Incorrect Form:

Make sure you keep your head up and looking straight ahead and try to keep your feet landing in the middle of the treadmill to take advantage of the shock absorption. Finally, run or walk as you would outside on the street. If needed a physical therapist can help make sure you have a good gait and posture

How to Correctly Use a Standing Cable Row

The cable row develops the muscles of the back and the forearms. It is an excellent all-around compound exercise for developing the middle back.

Correct Form:

Incorrect Form:

When standing you’ll want to adjust the pulley so that it’s level with your chest. You’ll want to stand with your feet firmly on the ground hip-width apart, with a slight bend to your knees. Similar to the bike you’ll want to keep your back straight (careful to watch the position of your butt). When pulling towards you make sure to keep your shoulders down, and don’t lean into the machine. If you are struggling to keep a good position, remove some of the weight.

How to Correctly Do a Low Row Hold

The Primal 7 is a versatile tool that can be used to assist patients in recovery by allowing for modified exercises, as well as an everyday workout tool for home and at the gym. Many of our clinics utilize it to help with assisted pull-ups, push-ups, and in this example a low row hold.

Correct Form:

Incorrect Form:

Grab hold of the rings and walk back to your starting position. Firmly plant your feet hip-width apart, keeping your back straight, and lean back until your arms are extended outward at chest level. From here you’ll pull your hands to your chest making sure the shoulders stay back. If you need help finding your starting position ask your physical therapist for help.

Working out and staying active is highly beneficial to the body but using the incorrect form could result in personal injury. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately. Don’t hesitate to schedule an appointment or find a physical therapist near you today!

Special thanks to Kingwood Occupational & Physical Therapy, in Kingwood, TX for supplying the Imagery

PT News January 2023

January 25, 2023 Teresa Stockton - Back, Blog, Industrial Rehab, PT News, Sports and Fitness

This time in PT News we recap what our clinics have been posting throughout January 2023. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

1. The Secret Benefits of Stretching Before and After Your Workout

Written by Wright Physical Therapy with locations throughout Idaho

Answer this question. If you do work out regularly, are you stretching properly? If you’re not stretching before and after your workout, you’re not really taking advantage of a complete workout routine. Stretching exercises are a staple of physical therapy for many reasons. Read more

2. Spondylolisthesis: An Unknown Cause of Back Pain and How to Treat it.

Written by JACO Rehab an outpatient physical therapy practice with 4 locations in O’ahu, HI

In rare occasions, back pain, stiffness, numbness and tingling down the legs, or weakness in the legs can be associated with spondylolisthesis. Let’s take a closer look at spondylolisthesis and how physical therapy can help treat it! Read more

3. Reducing Work Place Injuries

Written by The Center for Physical Therapy, an outpatient physical therapy group located throughout Greater Grand Rapids, MI.

As companies continue to search for ways to offset the increasing cost of doing business, minimizing workman compensation costs is an effective way to reduce medical costs. When an employee sustains an on-the-job injury, the potential cost to the company can be significant. It is estimated, the cost incurred by the company to treat an injury from onset to return to unrestricted work is around $70k thus requiring companies to produce more goods to help offset work comp costs. Read more

We hope you enjoyed our picks for the PT News January 2023 edition.

Find these locations and others to start feeling better today!

Cold Weather Exercise Tips: Running Safety

January 18, 2023 contentadmin - Blog, Sports and Fitness

Cold temperatures and decreasing daylight hours do not mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can ease the winter doldrums, improve your energy level and help you to be in better shape for the spring/summer. However, it is important to follow our PTandMe cold-weather exercise tips to run safely and comfortably through wintry weather.

Pay attention to temperature and wind chill: If the temperature drops below zero F or the wind chill is below -20F, you should hit the treadmill.
Protect your hands and feet: It is estimated that as much as 30% of your body heat escapes through your hands and feet.
Dress in layers: It is important to start with a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. stay away from cotton as a base layer as it holds moisture and will keep you wet. If it is really cold out, you will need a middle layer, such as polar fleece for added insulation.
Avoid overdressing: You should feel a slight chill off your body the first 5 minutes of winter running; after that, you should warm-up.
Protect your head: Wearing a hat that will help prevent heat loss is very important.
Do not stay in wet clothes: If you get wet from rain, snow or even from sweat in chilly temperatures, you are at risk for hypothermia. It is important that you change wet clothing immediately and get to warm shelter as quickly as possible.
Stay hydrated: Despite the cool weather, you will still heat up and loos fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or sports drinks before, during and after you run.
Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with lip balm.
Take it easy when it is frigid: The colder the temperature becomes, the greater your risk for a pulled muscle when running in the cold, so warm up slowly and run easily on very cold days.
Run in the wind: If at all possible, head out into the wind, so that on your return run, the wind will be at your back when you are sweaty and could catch a chill.

Looking for help with a nagging injury? Find a physical therapist near you.

For more cold-weather exercise tips to keep you safe this winter check out the articles below!

Exercise Tips to Get You Moving

January 4, 2023 Teresa Stockton - Blog, Sports and Fitness

Becoming physically active requires a conscious effort for most adults. Develop an exercise program to fit your individual goals. Be sure to consider ways to increase your activity levels throughout the day. Every little bit helps! If you find it too challenging to fit 30 minutes of activity into your day, break it up into 10 to 15-minute intervals and accumulate your activity throughout the day.

Exercise Tips to Activate your lifestyle.

Challenge yourself to move more! Find ways to become more active in your daily living. For example, you can:

Take the stairs instead of the elevator or escalator.
Take a 10-minute stretch or walk break at work.
Turn on the music and vacuum.
Wash your own car – and your neighbor’s too.
Do strength-training exercises in front of the TV
Park in the furthest parking space and walk.

Make Fitness fun!

The secret to a successful fitness program is enjoyment! Choose physical activities that you enjoy doing. This could mean walking, playing tennis, biking or joining a team sport.

Consider trying something different, such as yoga or kickboxing.
Coach a youth sports team – your rewards will be many.
Enter a race – it will motivate you.
Plant a garden and share its beauty and bounty.
Make Sunday walks or hikes a weekly tradition.
Set up a morning walking or biking club; exercise buddies can help you be honest.

Anticipate the unexpected.

Lousy weather, travel (both business and pleasure) and the ups and downs of daily life can play havoc with your best-laid fitness plan. Always have a backup plan. If it is raining have an indoor activity to do, If you are taking a trip, throw in your walking shoes or a jump rope and fit in exercise when you can.

In addition to being stronger and more fit, aerobic exercise has so many health benefits. If you need help getting started or need some motivation to contact your physical therapist. They can work with you to create an exercise plan that works for you and your ability levels. You are never too old to be more active!

Add Some Holiday Fun to Your Exercise Routine

November 30, 2022 Teresa Stockton - Blog, Sports and Fitness

The majority of adults in the United States are not physically active on a regular basis. Only 30% get the recommended amount of physical activity. Lack of time is the most often cited reason for not getting in enough exercise. When the holiday season begins, the lack of time issue only becomes more problematic. For most people, even for those who do exercise regularly, this means that daily exercise slips to the bottom of the long list of things to do during the holidays. You know that list: gift shopping, party hopping, and traveling to see family and friends. Take some time to figure out what you can and can’t control. Then, work on the elements you can control to help with your time management. Here are some ways you can stay on track and have some fun with your exercise routine throughout the holidays.

Find a Holiday Race to Join
Knowing you need to be physically prepared may be the motivational tool you need in terms of keeping you consistent with your workouts. Realizing that all your training will have an additional benefit, other than improved fitness, may also improve your chances of sticking with it. Most holiday-themed races have opportunities to dress up adding even more fun to the mix!

Find or Create the Perfect Holiday Workout Playlist
It’s hard not to love Mariah Carey’s all I want for Christmas is you – it’s also a great song to workout to. Are you a Spotify user? Try this playlist during your next workout. Is iTunes your jam? They have a holiday classics remix playlist that’s perfect for a holiday workout.

Get a Workout Partner
Some people find that working out with a partner helps motivate them and keep them consistent in terms of getting to the gym or hitting the pavement. Knowing that someone is waiting for you can motivate you on the days you don’t feel like getting out of bed to exercise. Find someone with a similar schedule and treat yourselves after your workouts – Grab a cup of coffee together or plan a trip to a holiday market afterward. You’ll feel great, and be able to check some things off of your to-do list!

Set Some Holiday Related Goals
Rather than dragging yourself to the gym each day to shed those extra holiday pounds, set a fitness goal for the holiday season.

Try writing down what you want to accomplish during the two-month period from November 20 to January 20. Choose a goal such as losing 5 pounds, increasing your strength, or improving your time in a mile run. Don’t make exercise a penance for the holiday cookies you ate. Make it a personal goal unrelated to holiday revelry. Your goals need to be flexible and in line with your capabilities, needs, values, and available resources. They should be challenging, but also realistic. Measure the baseline of where you are now and decide where you would like to be on a certain date in January.

Have fun this holiday season and add some cheer to your regular workout routine. Mixing it up will keep your routine fun, fresh, and will be something you can more easily stick to. Getting started on a new workout routine? We have some great tips to help you get started safely. Need help with an injury so that you can get back to your exercise routine? Look no further. We have wonderful teams of therapists throughout the country that specialize in sports rehabilitation.

REFERENCES:
2020 physical activity guidelines for Americans. US Department of Health and Human Services website. Available at: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf Accessed November 17, 2020.

The Surgeon General’s call to action to prevent and decrease overweight and obesity. US Department of Health and Human Services’ Surgeon General website. Available at: http://www.ncbi.nlm.nih.gov/books/NBK44206. Accessed November 17, 2020.

PT News September 2022

September 28, 2022 Teresa Stockton - Blog, Industrial Rehab, PT News, Sports and Fitness, Women's Health

This time in PT News we recap what our clinics have been posting throughout September 2022. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

1. How Can I Heal My Diastasis Recti?

Written by JACO Rehabilitation with 4 locations in Oahu

Have you ever been told by a doctor or healthcare provider that you have separation of your abdominal muscles? This condition is known as diastasis rectus abdominis (DRA), or diastasis recti. Diastasis recti is a condition in which the connective tissue in the center of your abdominal muscles, the linea alba, becomes overstretched or torn. You may be able to see a visible dip or bulge in the center of the abdominal region when trying to perform abdominal exercises. Read more

2. What are Functional Capacity Evaluations (FCEs) for Employers?

Written by ARC Physical Therapy+ an outpatient physical therapy practice with over 25 locations in Kansas, Missouri, and Arkansas.

FCEs help determine a patient’s physical capacity and ability to safely return to work after a work-related injury or extended medical leave. These are evidenced-based and legally defensible XRTS tests that provide safe return-to-work recommendations. ARC Physical Therapy+ performs these evaluations to help employers decrease lost time and prevent future injuries. Read more

3. Mountain Biking Tips to Keep You Riding

Written by Rebound Physical Therapy, an outpatient physical therapy group located throughout Greater Bend, OR.

Central Oregon is a phenomenal region to explore on a mountain bike. We have an expansive trail network, fantastic weather, and a large cycling community that is excited to adventure with other riders. While this sport is incredible, there is the risk of injury just like there is when participating in other sports. This risk of injury is present regardless of if you are a novice vs. expert rider or seek cross-country trails vs. downhill trails. Read more

We hope you enjoyed our picks for the PT News September 2022 edition.