Tag Archives: Injury Prevention

Q: When can my athlete start lifting weights?

According to the NSCA’s position statement, pre-adolescence (around ages 7–8) is a safe age to begin resistance training when using graduated modalities and loads. If the athlete is ready for organized sports, they are generally ready for some type of resistance training.

Q: What should I look for in a strength training program?

The appropriate strength training program depends on the athlete’s age and physical abilities. For ages 7–10 or beginners, programs should be geared toward free play and activities that challenge balance, coordination, and speed. For ages 10–14 or intermediate athletes, the focus should be on mastering bodyweight exercises and introducing resistance while emphasizing technical form. For ages 14–18 or experienced athletes, programs should gradually increase difficulty, maintain a focus on functional form, and incorporate higher external forces while preserving proper technique.

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

Age Appropriate Strength Training

February 17, 2026 Teresa Stockton - Blog, Pediatrics, Sports and Fitness

Recently concerns regarding appropriate training for our adolescent athletes has surfaced. Issues such as how much, how soon, or how specialized are addressed in our commonly heard questions below.

When Can My Athlete Start Lifting Weights?

The NSCA’s position statement states pre-adolescence (7-8 y/o) is a safe age to begin resistance training with graduated modalities and loads. Basically, if the athlete is ready for organized sports, they are ready for some kind of resistance training.

What Should I Look for in a Strength Training Program

It’s important to note that the type of programming is dependent on the athlete’s age and physical abilities.

7-10 Year Old or Beginner

Geared towards “free play”
Activities that challenge balance, coordination, and speed

10-14 Year Old or Intermediate Focus on Technical Form

Mastering body weight exercises
Introduction into resistance

14-18 Year Old or Experienced

Increase in difficulty
Maintain a focus on functional form
Higher external forces while maintaining proper technique

Signs that My Athlete is Overtraining

Ongoing decreased performance on field
Often injured or sick
Disengagement from sport and school
Mood swings
Physically tired all the time
Sleep issues
Overreactive emotional response to failure
Depression
Nutrition issues

A strength training and conditioning specialist can screen each athlete’s movements in order to determine a baseline level of movement and strength. They then develop exercises and drills that will enhance the good movement qualities while addressing any bad motor patterns that may exist. Main components that are often noticed by trained professionals are mobility(flexibility) and stability (strength) issues.

This article Written by The Center for Physical Rehabilitation at the Academy for Sports & Wellness, please visit: www.pt-cpr.com/academy

Snow Shoveling Safety Tips

January 21, 2026 Kevin - Aging, Back, Blog

Snow Shoveling: A common cause of soft tissue injuries & low back pain

An average of 11,500 people are treated at emergency rooms for injuries and medical emergencies related to snow shoveling each year, according to a report released Jan. 17 by the Center for Injury Research and Policy at Nationwide Children’s Hospital. Data from between 1990 and 2006 shows the majority of the injuries were soft-tissue injuries, with the lower back being affected 34 percent of the time. Acute musculoskeletal exertion was the cause of injury in 54 percent of the cases, followed by slips and falls (20 percent) and being struck by a snow shovel (15 percent). Study authors recommended individuals talk to their doctor before shoveling snow, particularly those who do not exercise regularly, have a medical condition or are in a high-risk group. They also recommended alternative snow removal methods.

Clearing snow & Ice

Clearing snow and ice from driveways and sidewalks is hard work. To prevent injuries, follow these safety tips from the National Safety Council, the American Academy of Orthopaedic Surgeons, and other prevention organizations.

Dress warmly, paying special attention to feet, hands, nose,
and ears.
Avoid shoveling snow if you are out of shape. If you have a history of heart trouble, do not shovel snow unless your doctor says it’s okay.
Do light warm-up exercises before shoveling and take
frequent breaks.
If possible, push snow in front of you. If you have to lift it, pick up small amounts and lift with your legs, not your back. Do not toss snow over your shoulder or to the side.

Use ergonomic lifting technique

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques.

Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
Keep your loads light and do not lift an object that is too heavy
for you
If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
Walk to the new location to deposit the item rather than reaching or tossing

Video provided by the Center for Physical Rehabilitation with locations throughout Grand Rapids, MI. Check them out online here.

SENIORS NOTE:

Whenever possible, avoid shoveling snow first thing in the morning. If this is not an option, a proper indoor warm-up will prepare the body for additional activity. Jogging in place, or using a treadmill or stationary bike for 5-10 minutes are options for safely raising the heart rate while in a neutral temperature. As with any exercise, drinking lots of fluids will help maintain electrolyte balance and prevent fluid loss.

For more cold weather safety tips to keep you out of harm’s way this winter check the articles below!

Need help from a physical therapist?

We work with expert teams around the country to make sure you have access to the best care possible.

Cold Weather Exercise Tips: Running Safety

January 14, 2026 Kevin - Blog, Sports and Fitness

Cold temperatures and reduced exposure to sunshine can sometimes lead to Seasonal Affective Disorder (SAD) during the winter months. However, spending time outside exercising can help alleviate the symptoms of the winter blues. Even spending just 10 – 15 minutes outside in the sunshine to exercise can have compounding effects. Not only are you getting your daily dose of Vitamin D, but you also have the benefits of boosting endorphins in your body that will leave you with a stronger sense of happiness and lightness throughout the day.

While exercising in the cold may come with risks, there are also many things we can do before and after workouts to lower our risk of injury.

Follow our cold-weather exercise tips to run safely and comfortably through wintry weather.

Pay attention to temperature and wind chill: If the temperature drops below 0˚F or the wind chill is below -20F, you should hit the treadmill instead.
Protect your hands and feet: The body loses heat from any exposed skin; the head, hands, and feet often feel colder because they’re commonly left uncovered and have many blood vessels, so wearing protective clothing helps reduce heat loss and maintains warmth.
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 very 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 during the first 5 minutes of winter running; after that, you should warm up.
Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with hydrating lip balm to prevent chapping.
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. Try our Pre-Run Dynamic Stretching Routine!
Be prepared: Know the signs of hypothermia, inform others of your outdoor whereabouts, and carry a fully charged cellphone
Do not stay in wet clothes: If you get wet from rain, snow, or even from sweat in chilly temperatures, you are at risk of hypothermia. It is important that you change out of damp clothing immediately and get to a warm shelter as quickly as possible.
Stay Hydrated: Despite the cold weather, you will still heat up and lose fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after you run.
Be extra careful in snow and ice: Check sidewalks before using them. Wear non-skid, rubber-soled, low-heeled shoes to help prevent slipping.

Stay Heart Healthy

Cold weather can make the heart work harder to distribute blood throughout the body. But a regular exerciser with cardiovascular endurance can make their heart muscle even stronger with these cold-weather sessions, better preparing the body for more strenuous workouts in the future, not to mention other daily life stress. If you have heart disease or high blood pressure, follow your doctor’s advice about exercising during this season.

With the right precautions, winter running can boost energy, improve fitness, and help you stay ready for spring. Feeling tight, sore, or dealing with a winter running injury? Physical therapy can help you stay strong and injury-free throughout the entire season.

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!

Fall Prevention: Fall Risks & Tips in your home

October 5, 2025 Kevin - Aging, Blog

While falls can happen anywhere, more than half occur in the home. One in every three adults 65 and older fall AT HOME each year in the U.S. One of the easiest ways to help prevent a fall is to make sure that specific tripping hazards are addressed and removed. We’ve compiled a short list below to help you get started.

COMMON WARNING SIGNS FOR FALLING ARE:

Feeling pain or stiffness when you walk
Needing to walk slower or to hold on to things for support
Feeling dizzy or unsteady when you get up from your bed or chair
Feeling weak in your legs
You take more than one medication
You have problems seeing
You have had at least one fall in the past year

RISKS TO CONSIDER WHEN FALL-PROOFING YOUR HOME:

Lighting

Is the lighting adequate, especially at night?
Are stairwells well-lit?
Is there a working flashlight in case of power failure?
Can lights easily be turned on even before entering
a dark room?

Surfaces

Are there any wet surfaces that are frequently wet?
Are steps and stairs in good repair and the
appropriate rise?
Do steps have handrails in good repair?

Trip Hazards

Are there throw rugs in the walking path?
Does the family pet often sleep in walking paths?
Is the carpet in good repair without tears or fraying?
Are there extension cords or raised door sills in the walking paths?
Is there a clear path from the bed to the bathroom?

If you feel that you are at risk for falls, talk to your physical therapy provider. Most physical therapy clinics offer fall risk assessments that can help determine any areas of risk. By participating in a fall prevention program, you can reduce the likelihood of a fall and increase the ability to live independently. Fall prevention programs mainly focus on core strength, flexibility, and patient education.

For more information about balance and fall prevention click the links below:

Dynamic Golf Stretches

May 21, 2025 Teresa Stockton - Blog, Sports and Fitness

Golf requires strength, flexibility, endurance, and power to create pain-free movement and improve your game. The most common golf injury is low back pain followed by shoulder pain and knee pain. A physical therapist can assist you in improving your pain and correcting your body’s deficits. These golf stretches will make your golf game less painful and reduce those extra strokes:

Hamstring Stretch
(move from upright into stretched position 10x)

Back Extension Stretch
(hold club backwards overhead, repeat 10x)

Hip/Back/Shoulder Rotation Stretch
(hold club behind back and rotate torso to each side 10x)

Calf Stretch
(move from upright into stretched position 10x)

Lumbar Spine Rotation
(hold club, plant feet as shown, rotate to each side 10x)

Forearm Rotation
(hold club straight up, then rotate to each side 10x)

This information was written by Mishock Physical Therapy and Associates, a privately-owned, outpatient physical therapy practice operating in southeast Pennsylvania. They actively participate in the community by providing services to schools, retirement communities, and local businesses. Their mission is to provide the most efficacious, state-of-the-art physical therapy services to relieve pain, restore function and return you to the highest quality of life possible. For more information click here.

Do’s & Don’ts of Spring Cleaning

May 7, 2025 Kevin - Blog

It’s that time of year for cleaning out the cobwebs, de-cluttering, and rearranging our homes. Some of us enjoy the task while others dread it. Did you know that the greatest risk of injury we face is in our own homes? From muscle strains to home falls there is no shortage of things that can go wrong but we’ve compiled a list of tips to help you minimize injury. Follow these spring cleaning safety tips to have a safe and productive spring cleaning!

- 1. Do not rush because you are tired or in a hurry.

This is really the most basic spring cleaning safety tip, and all the other ones, at least to a certain degree, stem from this one. Spring cleaning can be tiring work. Do not forget safety even if you have worked hard all day and want to get done. The better thing to do when you are exhausted is to stop and take a break, drink a glass of water, sit under a nice cool fan, and rest instead of being unsafe.

- 2. Be careful moving large pieces of furniture and appliances.

Use proper lifting technique, keeping your back straight and lifting with your legs. Also, wear shoes when moving heavy items so you don’t hurt your toes. Finally, if you feel it is just too heavy and you can’t find someone else to do it for you, just don’t move it. It won’t be the end of the world to just clean around it. Always have spring cleaning safety in mind.

- 3. Be safe while on ladders and step stools.

When doing a task, such as washing windows, where you need to be on a ladder use extreme caution. Do not lean too far to either side. A good rule of thumb is that your belly button should not go beyond the sides of the ladder. Also, have someone available to hold the ladder steady for you if possible, and make sure before you step on them that the rungs are not wet, and you are wearing non-skid shoes.

- 4. Be careful when walking on wet surfaces.

This spring cleaning safety tip is really important every time you clean. Everyone knows how easy it is to slip on a wet floor. Make sure you take the proper precautions to keep from falling.
Also, make sure others in your family, including children, are also warned of the wet floor to keep them safe. You may need to block small children’s access to wet floors because they just don’t understand not to run and slide on them.

- 5. Keep stairs, landings, and walkways clear of boxes, bags, and other clutter.

Spring cleaning is a great time to de-clutter your home, but you need to make sure all the boxes and bags of stuff you are getting rid of don’t cause a safety concern. Make sure you place them outside walkways and especially away from steps and stairs where someone may trip on them.

- 6. Don’t carry too much stuff at once, especially on stairs.

During spring cleaning you will also probably go up and down your stairs a lot carrying things if you live in a home with stairs. Make sure you keep a hand free to hold onto the stair railing. Also, whether you have stairs or not, always make sure you can see over the load you are carrying so you do not trip.

If you are experiencing pain or injury please reach out to a physical therapist. They can evaluate your pain and provide corrective action to help you feel great!

Gardening Ergonomics

April 23, 2025 Teresa Stockton - Back, Blog

It’s that time of year again. Time to exchange snow shovels and winter boots for gardening tools and watering cans. While the warmer weather brings on a new sense of happiness and energy, we need to remember to use proper body mechanics and follow general safety to avoid muscle aches and potentially serious injuries. The number one injury associated with gardening is low back pain. If you have experienced a recent injury or pain, we can help you recover.

Here are a few tips to make your gardening experience more enjoyable and less painful.

LIFTING:

Lifting heavy objects such as bags of soil, planters, and mulch improperly can lead to low back strains and/or sciatic pain. Other options include moving half of the soil/mulch to a separate pot before lifting the bag or planting into smaller pots that are easier to maneuver. Using a garden cart or wheelbarrow can also assist with moving heavy gardening materials. Remember to lift with your legs, avoid simultaneous lifting and twisting and keep heavier objects close to your body to avoid injury.

PLANTING:

Prepping the soil can also be a difficult and tedious task requiring prolonged forward bending and frequent changes in position. Try prepping the planting bed by using long-handled gardening tools. Once the soil is ready, plant from a kneeling position using either a kneeling stool or a cushion. Remember to avoid twisting the spine. Those with known chronic low back pain may want to consider planting into pots, flower boxes, or raised flower beds to avoid further injury.

WEEDING:

Most people dislike weeding their gardens and flower beds. Options to reduce the need to do so include using plants as ground cover or using mulch in your flower beds to minimize weed growth. If using a weed spray, look for bottles that have a sprayer hose to allow you to stand upright while treating your problem areas. Depending upon your fitness and capability levels, we have 3 ways to pull out weeds without injuring your back. No matter which option you choose, you need to: Stretch before you get started, Take breaks, and Never twist your back. Only work in the area directly in front of you.

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MOWING THE LAWN:

Another task that most people find tedious. When able, use an electric start mower. The action of pulling a cord to start your mower is the most common cause of low back injuries. If you must use a pull start mower, remember to bend at your knees and maintain the natural curve of your spine while reaching for the cord. Make sure you tighten your abdominal muscles just before pulling the cord in order to support your spine. If using a push mower, remember to maintain a proper upright posture and take breaks as needed.

Remember to listen to your body. Take frequent breaks and change positions when you experience aching, cramping, or fatigue. Stay hydrated and wear sunscreen. If you do happen to experience low back pain or any other injury, remember to contact your physical therapist. They can help alleviate your symptoms and educate you on proper body mechanics.

GARDENING STRETCHES

Stretching before you start gardening can help you from experiencing pain later. Here are some stretching techniques to help get you started!

1.) Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to your hand. Hold for 10 seconds and repeat eight times.

2.) Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

3.) Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

4.) Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend in the wrist downward. Then turn the palm up, and stretch the wrist backward. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.

If you are experiencing pain, trust a licensed professional. Our therapists will help identify the cause of your pain and work with you to help it go away, and prevent pain and injury in the future.

The warm-up exercises were developed by professional hand therapists who are occupational and physical therapists specializing in the treatment of the hands, arms, and shoulders. These exercises and tips have been designed to supplement more commonly known gardening safety practices that concentrate only on preventing back injuries.
For more information visit: www.asht.org

Avoid Back Pain with These 8 Back Safety Tips

December 4, 2024 Teresa Stockton - Back, Blog

During the holidays, back injuries become more prevalent as people maneuver themselves up and down ladders and stairways while carrying or lifting heavy objects. A little bit of lifting safety can go a long way to keeping your holiday season bright.

1. SIZE UP THE LOAD

Check to ensure the load is stable and balanced.

2. PLAN THE JOB

Consider all possibilities. Is the path clear? What is the weight of the load? How much stress will be placed on your back? Is there traffic, a tripping hazard, a doorway to go through, or a stairway to go up or down? Avoid carrying an object that requires two hands to hold, either up or especially down, a flight of stairs.

3. ESTABLISH A BASE OF SUPPORT

Use a wide, balanced stance with one foot in front of the other. Make sure you have firm footing and your feet are shoulder-width apart. This staggered stance gives you the stability of not falling over and being able to secure the load.

4. BEND YOUR KNEES, KEEP YOUR HEELS OFF OF THE FLOOR AND GET AS CLOSE TO THE OBJECT AS POSSIBLE.

Always lift with your legs and not your back.

5. BE CERTAIN YOU WILL BE ABLE TO MAINTAIN A HOLD ON THE OBJECT WITHOUT HAVING TO ADJUST YOUR GRIP LATER.

You can use gloves to help maintain an adequate grip, but don’t rely on gloves because they can de-sensitize the fingers making you unable to feel the object.

6. LIFT GRADUALLY

Lift gradually with your legs without using jerky motions.

7. KEEP THE LOAD CLOSE TO PREVENT ARCHING YOUR LOWER BACK.

As you begin the lift, tighten your stomach muscles, and keep your head and shoulders up. The closer the load is to your spine, the less force will be placed on your back.

8. PIVOT

Don’t twist. Move your feet in the direction of the lift. This will eliminate the need to twist at the waist.

Whether at home or at work safe lifting practices can keep your back healthy and safe. Before lifting heavy objects decide how you will lift carry & place the item before you pick it up. If you are experiencing persistent pain, please contact us. We want to help you to be at your best this holiday season.

How Long Does it Take to Recover from ACL Surgery

November 20, 2024 Kevin - Blog

WHAT IS THE ACL?

The knee is essentially a hinged joint that is held together by four ligaments. They include the medial collateral (MCL), lateral collateral (LCL), anterior cruciate (ACL) and posterior cruciate (PCL) ligaments. The ACL runs diagonally in the middle of the knee, preventing the lower leg from sliding out in front of the thigh, as well as providing rotational control to the knee. More information about how ACL tears can be found in our injury center

How long does it take to recover after ACL Surgery?

Though everyone is different we’ve compiled a standard rehabilitation program so you know what to expect in your recovery from ACL surgery.

Pre-operative Phase
Goals: Decrease Pain & Effusion

Restore normal Range of motion (ROM), especially extension
Improve strength and neuromuscular control,
combat quadriceps shutdown
Support patient education

Post-operative (Day 1-7)
Goals: Full Passive Knee Extension

Decrease pain and effusion
Increase knee flexion and restore patellar mechanics
Progressive gait
Improve muscle function including quadriceps control

Post-operative (2-4 weeks)
Goals: Keep Full Extension

Increase flexion
Abolish swelling
Establish good patellar mobility
Maintain single limb stance with slight knee flexion 15+ secs

Post-operative (4-10 weeks)
Goals: Push for Full ROM

Increase quadriceps strength to 4 to -4/5 (60-65% of contralateral side)
Increase proprioception and neuromuscular control
Increase endurance
Increase confidence

Post-operative (10-16 weeks)
Goals: Work to Normalize Strength and Increase Power Along with Endurance, Increase Neuromuscular Control, Progress Functional Training

Initiate a running program
Continue strengthening
Continue neuromuscular training
Progress all exercises

Post-operative (16-22 weeks)
Goals: Full Active Range of Motion (AROM), Passive Range of Motion (PROM), Functional Test of 90% SL Hop and SL Cross-Over Hop, Proprioceptive Test 100%, Functional Strength Test of 85% Quads and 100% Hamstrings

Continue with strengthening exercise, proprioceptive training/neuromuscular drills, plyometrics, and sport-specific training.
Functional strengthening program consists of a series of CKC exercises, strengthening is performed in 3 planes of motion at all joints, functional profiles are developed for all patients based on their findings during the evaluation process.

If you have experienced an ACL tear and are looking for post-operative care, you can easily find a physical therapy clinic near you by clicking the button below. By scheduling a visit before ACL surgery you can meet your therapists and they can give advice on how to help you recover from ACL surgery as smoothly as possible.