Category Archives: Sports and Fitness

Is Pickleball Good Exercise

Is Pickleball Good Exercise?

Is Pickleball Good Exercise

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In case you haven’t heard, pickleball is a new fast-growing sport that people of all ages can enjoy! Pickleball is a paddle sport that combines elements of tennis, badminton, and ping-pong. It is played on a smaller court than tennis, with a solid paddle made of wood or plastic and a plastic ball. The object of the game is to hit the ball over the net and land it within the boundaries of the court, with the aim of making it difficult for the opponent to return to the ball.

Is pickleball good exercise? Yes, it is a fun, moderate exercise that older adults can enjoy! Is a younger player going to reach their fitness or health goals by playing pickleball?  Probably not. But that doesn’t mean you shouldn’t play. Playing pickleball is much better than choosing to be sedentary. That being said, seniors are especially drawn to this fun sport, and it’s great for this age group for many reasons.  Let’s take a look at why it’s good exercise for seniors.

Why is Pickleball a Good Exercise for Seniors?

The Benefits of Pickleball

  • It’s Easy to Learn: It is easy to learn because the rules are very similar to tennis. The court is small enough that you don’t need to run so much to keep track of the ball, especially if you’re playing with a team member. This makes it easier to follow the game and focus on your strategy.
  • Social Activity: The game encourages players to socialize because it can be played with a partner or with a pair of two-player teams or “doubles,” which encourages social interaction and teamwork.
  • Health Improvements: A study in the International Journal of Research in Exercise Physiology found middle-aged and older adults who played one hour of pickleball three days per week for six weeks improved their blood pressure, cholesterol, and cardiorespiratory fitness levels.
  • Hand-Eye Coordination: As we age, it’s normal to see your hand-eye coordination start to decline gradually and it may take time to recognize what is happening. Playing pickleball can help with hand-eye coordination because it requires you to focus on your reaction time and can keep your brain sharp.
  • Safety Factor: Even though the game can be played outdoors, it is usually played inside, which makes it a great option during those extremely hot summer days. The ball used to play this game is made of plastic, has circular holes, and is hollow, which keeps the travel speed to a moderate level and if the ball happens to bump into you, you are not severely hurt. Also, the net is set to a lower height than in tennis and the serving is always underhanded, which causes less stress on your upper arms and shoulders. The paddle is also lighter than a tennis racket at 7 ounces, which creates low-impact stress on your arms.

Preventing Pickleball Injuries:

Although the sport is a simple, low-stress game, there is a risk of getting injured. Here are some ways to avoid an injury while having some pickleball fun.

Warm-ups for Pickleball

  • Light Jogging – Start by jogging for 5-10 minutes.
  • Dynamic Stretching – Involves exercises such as lunges, high knees, butt kicks, and leg swings
  • Shoulder Rotations – Rotate your shoulders forward and backward, and then lift your arms above your head and circle them in a clockwise and anticlockwise direction.
  • Arm Swings: Hold your arms out at shoulder height and swing them back and forth, crossing them in front of your chest and then out to the sides.
  • Squats: Perform a few sets of squats to activate your glutes and leg muscles. Make sure to keep your back straight and your knees aligned with your toes.

Remember to start slowly and gradually increase the intensity of your warm-up. By warming up properly, you can help to prevent injuries and perform at your best during the game.

Wear a Knee Brace

If you tend to have weak knees, wearing a knee brace can provide support and offload stress to one particular area. It can either prevent any future injuries or provide protection from further injury and help you continue to play. It’s important that the brace is snug, but not too snug. If the brace is too tightly strapped to your leg, it can cut off circulation.

Physical Therapy for Pickleball Injuries

The majority of the injuries may be a result of sprains and strains. The first line of defense for sprains and strains is to use the R.I.C.E. principles (rest, ice, compress, elevate). However, if the injury is serious, and doesn’t go away on its own, physical therapists can help patients recover by providing modalities and exercises that strengthen the muscles surrounding the injured joint.  Some patients experience a fear of reinjury and may want to relapse into inactivity, and our programs are designed to help with that as well.

Knee injuries are also common. During a match, players may find themselves changing directions or pivoting while swinging. This can put repetitive strain on the knee, causing the tendons or muscles to become damaged or overworked. Physical therapists can work to heal knee injuries properly as well as improve body mechanics. Proper leg alignment should include balanced hips over knees that are balanced over the feet. The knees should not cave in or out, but instead be parallel to the hips. This alignment is important because, without proper alignment, unnecessary stress is placed on the joints and restricts the range of motion.

If you have had a knee injury or pain in the past, and are looking to start playing pickleball, we recommend you schedule an appointment with your physical therapist. A trained physical therapist knows how to spot poor movement patterns that can increase strain on your knees and other areas.

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Pickleball can provide hours of fun for families, friends, and anyone looking for an enjoyable way to exercise and stay active. If you are interested in trying pickleball, you can check with your local recreation center, community center, or senior center to see if they offer pickleball programs or courts.


PT News PTandMe

PT News March 2024

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout March 2024. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

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ACL Knee Pain

1. Relief for Joint Pain

Written by The Jackson Clinics with locations throughout Northern VA.

Joint pain is a common issue that can have many causes and can lead to an array of complications. It affects such a large percentage of the population that you’d be hard-pressed to find someone who’s never experienced joint pain before. It is estimated that by the year 2030, 67 million—one in every four American adults—will have doctor-diagnosed arthritis. But that doesn’t mean that we have to live in pain! So, what are some great ways to relieve and prevent joint pain?..  Read more


physical therapy after a car accident

2. 4 Ways Physical Therapy Can Help After a Motor Accident

Written by Sports Physical Therapy an outpatient physical therapy practice located in Bellevue, Factoria, Kirkland, Everett, and Lake Stevens, WA.

The aftermath of an accident leaves both visible and invisible marks. Physically, you may be dealing with injuries that range from minor to severe, affecting your mobility, strength, and performance. Mentally, the trauma can manifest as fear, anxiety, or loss of confidence, each capable of sidelining you longer than any physical injury. The road to recovery seems long and lonely, but the truth is, help is closer than you think, and hope is far from lost…  Read more


Difference Between Athletic Trainers and Physical Therapists

3. National Athletic Training Month

Written by PT Northwest an outpatient physical therapy group located throughout Salem, OR, and the surrounding areas.

Whether it’s a sprained ankle or a torn ligament in the knee, a comprehensive rehabilitation team is crucial to expedite your return to the field. At PT Northwest, our certified athletic trainers and physical therapists go beyond just taping ankles and providing immediate injury treatment. Ensuring your injury heals properly is our top priority, our staff employs proven techniques, including manual therapy, therapeutic exercises, and functional drills…. Read more

We hope you enjoyed our picks for the PT News March 2024 edition.

Find these locations and others to start feeling better today!

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Ice or Heat When in Pain

Ice vs. Heat When in Pain

Ice or Heat When in Pain

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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.


  • 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 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.

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

hand in ice pack


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


  • 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)
The Risks of Sports Specialization in Youth Sports

The Risks of Sports Specialization in Youth Sports

The Risks of Sports Specialization in Youth Sports

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.

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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 1-2 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. 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.

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cold weather exercise tips

Cold Weather Exercise Tips: Running Safety

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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.

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

Staying Warm in Winter PTandMe  Winter Safety PTandMe  Snow Shoveling Safety PTandMe

exercise tips

Exercise Tips to Get You Moving

exercise tips

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.

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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, WallPilates 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!

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Preparing Athletes for a New Season

Back to Sports – Preparing Athletes for a New Season

Preparing Athletes for a New Season

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Stepping onto the field, court, or track after a hiatus feels like reuniting with an old friend. To help athletes prepare for an upcoming season, we consulted with expert Brad Perry, owner of Kingwood Occupational & Physical Therapy in the Greater Houston area, for practical tips on training and injury prevention. Brad is a licensed physical therapist, USA Triathlon-Certified Coach, USA Track & Field-Certified Coach, an Adjunct Faculty at the Institute for Athlete Regeneration, where he teaches certifications for Sports Manual Therapy to the MLB, NBA, NFL, & NHL sports medicine teams, and a consultant for the Olympian Ryan Bolton.

How can athletes prepare for an up-and-coming sports season?

Some of the biggest things that people leave out are the recovery and rest portions.

They think about the output of what they need to do. They think ‘I have to put in all this training’, but they never schedule recovery and rest and coaches do it as well. They’ll schedule out all these weeks of training, but they forget to schedule out days to recover and rest properly. Some athletes think “Instead of recovering I’m going to go do an extra rep or two for whatever that sport is” and so then they end up overdoing it.

A lot of research has shown that rest and recovery is usually the most important thing for an athlete to do to prevent injury.

Sleep is Just as Important as Recovery and Rest

Young athletes can forget that sleep is so important. They stay up late studying and then they wake up the next morning, get to practice, and run on only five to six hours of sleep. Young athletes need sleep, especially if they’re a teenager, they’re growing and they need sleep. They need at least 8 hours of sleep.

Scheduling sleep and recovery days, of course, are some of the most precious things to keep in mind before getting back into a sport. I recommend all athletes have an athletic assessment performed on their mobility and strength before the season begins. That will examine where their weaknesses are, where their immobility and tightness are in their body. 

Most people get a school physical which is an assessment of general issues to make sure there are no alarming issues, such as with the heart and lungs, whereas an athletic assessment will uncover any underlying, detailed issues that might lead to injury. 

What routines should athletes do before starting their season? (ie. Basketball, cross-country, volleyball, football)

Trying to do some kind of strength and conditioning before the season gets rolling is important.

If an athlete hasn’t been training over the summer, it’s going to hit hard when they get out and try to practice.  From an individual standpoint, looking at their [athletic] assessment of what we were talking about before;  the mobility and strength assessments, looking at those and seeing what their strengths and weaknesses [are], and then we can teach them what exercises they need to be doing. From there, I [physical therapist] can prescribe the proper exercises and the proper strength and mobility exercises for them. Based on their assessments, we would focus on that routine.  For instance,  if they have decreased mobility in their ankle joint, we’d give them some ankle stretches. 

Athletes shouldn’t just go through the motions of a dynamic warm-up if they don’t know what’s weak and what’s tight.

Dynamic warm-ups should be specific to the athlete, and not necessarily to the team. They’re going to do warm-ups for the team, but at an individual level, an athlete should take 5 minutes before the team warm-up to focus on their specific strengths, weaknesses, and tightness.

What equipment do you suggest purchasing before going back to sports training? What should they pack in their duffel bag?

Proper shoes.

Make sure that they’ve tried those shoes on [and that] they’ve practiced in those shoes before game day. You know, you can’t just walk in — and that’s one of the biggest things– sometimes people throw on a pair of shoes and go run cross country or play basketball, and they’ve never tried their shoes on before, except on gameday. Then, all of a sudden, they have pain in their feet because they don’t fit properly. So, make sure they have the proper shoe wear at that point.  Each sport will have its equipment, but I think footwear is the most important thing.

What are your nutrition recommendations to prepare for sports training?

Clean eating is #1. When I say clean, I usually talk about eating your nutrients instead of just relying on shakes and things like that.

If you try to hit all the proper nutrition [goals] through actually eating the proper food, then you’ll probably check all the boxes off as far as getting the right amount of vitamins and minerals into the diet. Every sport is going to be a little bit different depending on what their needs are. One sport might need more protein or runoff carbohydrates than another sport, so it is going to be specific to their sport on what their food pyramid looks like.

Every pyramid is going to be a little bit different. Everybody thinks about the food pyramid, but in sports, every sport is a little bit different as far as energy levels and what they need to produce the best energy. If they haven’t already, I would definitely recommend talking to a dietitian, that way they understand what they need for their body to be fueled properly. Sometimes they’re just focused on calories and they’re eating bad food, with lots of sugar, and that doesn’t benefit an athlete at all.

Should athletes get a pre-participation sports physical?

There are physicals and then there are athletic assessments.

I have helped with school physicals every year. What it checks for is scoliosis, you’re checking for [any alarming] conditions. They’ll do a test on the strength of their shoulders to see if they can hold their arms in certain positions. It doesn’t tell you a lot about their specific weaknesses and strengths. [During a physical], they’ll listen to the heart and lungs, listen for heart murmurs or lung issues. And so that “checks the boxes” as far as being able to play the sport. Athletic assessments assess the athlete’s ability to perform the sport. The physical is [used to determine] if they can physically participate. The athletic assessment is [used to determine] if they can perform that sport to the best of their ability.

The athletic assessment is assessing, “What do they need to do to be able to get back to that sport?” We watch them squat. We watch them lunge. We watch them do a push-up. Then we usually [have them] do about 8 or 9 different types of movements to watch and assess their weaknesses. “Why can’t they perform this certain movement?” Well, is it because they’re weak or is it because they can’t move that way? So, they [may be] tight. If we do a squat, we can assess why they can’t go all the way down on a squat. “Is it because their glutes are weak or is it because their hips are stiff?”

That’s what a physical therapist should be able to do, to look at the mechanics of that movement and determine what’s stopping them, whether it is a strength or a mobility issue.


We’d like to thank Brad Perry, PT, MS, STS, FAAOMPT,  for taking the time to answer our questions.  To find more information about his clinic in Kingwood, TX, or find a physical therapist near you, click the button below.

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Benefits of Water Aerobics

The Benefits of Water Aerobics

Benefits of Water Aerobics

When summer gets too hot (Especially in August!), it’s good to break free from your typical outdoor exercises in your workout to avoid overheating. If you’re looking for a break from the heat and don’t want to ruin your routine, swimming laps or doing aquatic exercises are great alternatives. 

Both swimming and aquatic exercises (water aerobics) provide a great workout. Swimming laps build up endurance, speed, and strength, but if you’re unfamiliar with proper swimming techniques, or don’t have a lot of endurance, it’s better to start with water aerobics.

The Benefits of Water Aerobics

Aquatic exercise routines keep you cool in the summer and provide full-body aerobic workouts with anaerobic benefits. Some health benefits include burning calories, strengthening the muscles, improving cardiovascular health, and more balanced mental health. Plus, you get bonuses that you can’t get from a dryland exercise routine; these include:

  • Buoyancy: Water decreases the gravity placed on limbs. The decrease in gravity makes movement easier by lessening the stress on joints, muscles, and bones.
  • Water Pressure: Water surrounds the body and helps blood circulation in the joints. This can reduce swelling, and as swelling decreases, the range of motion can increase.
  • ResistanceWater provides a full-body workout to strengthen every working muscle. Muscle toning, weight reduction, and sensory awareness can improve with aquatic exercises.

Starting a Water Aerobics Workout

No matter how beneficial aquatic exercises are for the body, stay within the bounds of your swimming abilities. Most water aerobic exercises can be performed in waist-deep water. There is no reason to put yourself at risk in the pool. Simple exercises to help get you started include:

  • Jumping Jacks
  • Running/Walking
  • Squat Jumps
  • Side Shuffling
  • Scissor Kicks

Water aerobics is a great way to boost the overall health of your body. So take advantage of your local pools while you still can. If you are on a workout plan provided by a medical professional or have been put on medical restrictions, contact your provider today to determine if you could benefit from a water aerobic routine.

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PT News PTandMe

PT News June 2023

PT News PTandMe

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

physical therapy near me

1. Poor Phone Ergonomics Causes Text Neck

Written by STAR Physical Therapy with over 65 locations throughout TN, AL, & AR

Poor phone ergonomics for a prolonged period can lead to pain and stiffness in the neck and back and headaches. This pain is commonly referred to as Text Neck. Text Neck is caused by tilting your head forward to look down at your phone. Here are a few tips to improve your phone ergonomics and correct your posture to relieve your neck and back pain…  Read more


avoid pickleball injuries

2. Why Pickleball is So Popular

Written by Carolina Physical Therapy an outpatient physical therapy practice with locations in South Carolina

Pickleball is the fastest-growing sport in the country. More and more people are discovering this fun, low-impact sport that can be enjoyed by players of all ages and skill levels. In this blog, we’ll explore why pickleball is so popular, what gear you need to get started, and proper stretching techniques to prevent injury.  Read more


urinary incontinence

3. Let’s Talk Bladder Leakage

Written by Mission Physical Rehabilitation, an outpatient physical therapy group with locations in San Antonio.

In the US, nearly 40% of women are affected by urinary incontinence- otherwise known as involuntary bladder leakage, or overactive bladder (OAB). Even though so many women suffer from this issue, few admit to dealing with it and believe nothing can be done. Multiple factors are linked to incontinence. Pregnancy & delivery- with risk increasing with each child. Aging- women after menopause are more likely to develop urinary incontinence… Read more

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

Find these locations and others to start feeling better today!

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How much water do you need to stay hydrated

How Much Water Do You Need to Stay Hydrated

How much water do you need to stay hydrated

Fluid Intake is Essential for Good Health.

Water is needed to regulate temperature, maintain joint health, and deliver essential vitamins and minerals. Dehydration leads to impaired nerve and muscle function due to the body’s imbalance of sodium and potassium. Brain and muscle function become impaired causing decreased muscle coordination and impaired athletic performance.

Early signs and symptoms of dehydration include headaches, dry mouth, chills, dry skin, excessive thirst, and fatigue. The color of one’s urine is a good indicator of proper hydration. Improper hydration will cause your urine to become dark yellow. Signs of worsening dehydration are increased body temperature, heart rate, and body temperature. If you become confused, have vision disturbances, and have difficulty breathing, seek immediate medical attention.

Your risk of dehydration increases when you sweat excessively, increase your exercise intensity and duration when the temperature is high and at high altitudes.

How much water do you need to stay hydrated?

Staying hydrated on a normal day:

According to the National Academies of Sciences, Engineering and Medicine, the amount needed varies.

  • Men – 3.7 liters per day
  • Women – 2.7 liters per day

This covers water you receive from all sources – including the foods you eat. Most people can easily reach this amount in their daily eating and drinking habits.

Staying hydrated on a hot summer day:

When you’re active outside, the amount increases. The CDC recommends 1 cup every 15-20 minutes – about 1 quart an hour. Drinking in short intervals is more effective than drinking large
amounts infrequently.

Staying hydrated when you workout:

The American Council on Fitness suggests these guidelines for moderate to high-intensity exercise:

  • Drink 17-20 ounces of water 2-3 hours before working out
  • Drink 8 ounces of fluid 20-30 minutes before exercising or during the warm-up.
  •  Drink 7-10 ounces every 10-20 minutes during exercise.
  •  Drink an additional 8 ounces of fluid within 30 minutes after exercising.
  •  Drink 16-24 ounces for every pound of body weight lost after exercise.

Many sports teams will weigh the athletes before and after practice to determine the amount of fluid lost. The recommended weight loss limit due to fluid loss is 2% of your body weight per day. It is recommended that you drink 16-24 ounces of water for every pound lost.


But it shows us how much fluid we can lose during higher levels of exercise and why it is so important to stay hydrated. It is essential to drink water before, during, and after practices and games. Especially in the warmer months.

water bottle

Are Sports Drinks Better Than Water?

Definitely in taste, but nothing hydrates the body better than water. Sports drinks do provide more potassium, minerals, and other electrolytes which will help you sustain your performance during exercise and may help you recover significantly faster in workouts over one hour in duration. The biggest problem with sports drinks is the sugar content. Many of them have multiple servings per bottle. Glucose is essential but you do not need as much as you will find in most sports drinks. I recommend a combination of water and a low-sugar sports drink. Research also indicates that chocolate milk may help the athlete recover more quickly when consumed after exercise due to its carbohydrate and protein content.

You should consult your pediatrician or family physician if you feel that you or your child has problems with dehydration.

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