Preparing for Springtime Activities and Avoiding Injury
Are you ready to get active this spring?
Is the risk of injury holding you back from participating in springtime activities like pickleball, golf, or tennis? At Nestor Physical Therapy, our therapists are movement experts who can help you recover from an injury and even show you how to avoid one in the first place.
Springtime is finally here, and with it comes a renewed sense of energy and drive to reach your fitness goals! After a long winter of being stuck inside, it’s more important than ever to stay on top of your health and make sure you’re engaging in physical activities.
However, at Nestor Physical Therapy, we understand that the fear of injury can prevent you from initiating the steps needed for a healthy and active lifestyle, especially if you’ve been injured in the past.
If you need an extra push to get ready to engage in your favorite springtime activity, physical therapy can help.
Request an appointment with Nestor Physical Therapy today to learn more about how we can help with injury prevention and recovery this spring!
Common Sports Injuries
Most sports injuries occur when people are ill-prepared for physical activity and rush into it without first increasing their strength, endurance, and flexibility. To function properly, your muscles, tendons, ligaments, and other tissues must be warmed up. They are subjected to a great deal of strain while running and participating in sports.
As a result, if your muscles, tendons, and ligaments are not in peak condition, they are more vulnerable to injury. Sports injuries are injuries to the musculoskeletal system, which includes muscles, bones, and tissues like cartilage.
The following are the most common sports injuries:
- Sprains: When the connective tissue that connects one end of the bone to another is stretched or torn, a sprain occurs. Sprains are caused by trauma, such as a fall or a blow to the body that causes a joint to move out of place. Sprains are most common in the ankles, knees, and wrists.
- Strains: When a muscle or tendon is pulled, torn, or twisted, it causes a strain. Strains are non-contact injuries that occur as a result of overstretching. Muscle spasms are a common type of strain.
- Torn shoulders: A torn shoulder is the result of an injury to the rotator cuff. The rotator cuff is made up of tendons and muscles that surround the shoulder joint.
Other sports injuries may include:
- Tennis or golf elbow
- Frozen shoulder
- Hip flexor strain
- Muscle tears
- Bone fractures
Physical therapy can help you condition your body for sport whether you play golf, pickleball, bowling, swimming, tennis, or another sport. Physical therapy may also be able to help you recover from previous injuries that may not have healed properly, so you can enjoy this spring without the fear of reinjury.
How Can PT Assist Me in Recovering From a Sports Injury?
To provide you with relief and prevent you from sustaining the same injury in the future, your physical therapy program may include any or all of the following treatment methods:
- Using cryotherapy and heat therapy in combination to relieve tissue pain and inflammation.
- Chiropractic adjustments can help to normalize your spinal alignment and improve the function of your spinal joints.
- Lifestyle changes to avoid putting undue strain on the back.
- Cold laser therapy/massage therapy to soothe, warm, and relax tight muscles and connective tissues.
- Stabilization exercises can help keep your spinal components in place as you go about your daily activities (especially if your pain is related to a spinal injury)
- Strengthening exercises to help you maintain a straighter posture and enjoy better spinal support.
- Orthotics to compensate for foot or leg imbalances that are straining your muscles
- Flexibility exercises to gently and carefully extend your pain-free range of back motion
During your initial appointment, your therapist will ask you a series of questions to determine where you are experiencing pain and discomfort. They will also inquire about your medical history to rule out any underlying causes of your condition that are unrelated to sports.
They will then collaborate with you to develop a personalized treatment plan. The goal of this treatment plan is to help you regain your full range of motion and function, as well as to allow you to return to your sport this spring without pain or discomfort.
Ready For An Action-Packed Spring? Contact Nestor Physical Therapy Today!
At Nestor Physical Therapy, we understand how important your sport is to you. Getting active with others is a great way to improve your physical and mental health and make lasting connections with your peers.
We don’t want you to miss out on getting active this spring. If an injury is preventing you from taking to the field or court, contact our clinic today. We can help provide pain relief and ensure you enter your season, no matter your sport, ready to perform!
Get Started with PT Now!
Return to Nestor Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Spring Is Running Season! Are You In Your Best Shape?
Are you looking forward to starting running again after a long winter? At Nestor Physical Therapy, our therapists understand running injuries, and we will make sure you run pain-free this spring!
Runners are often misled into believing unproven solutions to avoiding pain and injury. Not many people know that the number-one risk factor for runners to sustain an injury is having had an injury in the last 12 months.
The other most common risk factors are:
- Running experience of 0–2 years
- Restarting running after extended rest
- Overtraining (i.e., more than 40 miles per week)
To ensure you can get back to running or increasing your mileage without pain or injury, start with an injury evaluation and a biomechanical assessment to identify any factors that could contribute to pain or injury.
Our therapists will take a thorough history to understand your training schedule, previous injuries, and overall health status. We use this information to create an individualized program to alleviate pain and get you back to running without limits.
What We Treat at Nestor PT!
At Nestor Physical Therapy, we treat a wide range of conditions—from back, neck, and joint pain to balance disorders, chronic pain, vertigo, TMJ dysfunction, and more. Whether you’re recovering from surgery, managing a neurological condition, dealing with arthritis or fibromyalgia, or healing from a sports, work, or car accident injury, our expert team is here to help. We also offer specialized care for headaches, poor posture, pelvic pain, and pre-surgical physical therapy to prepare your body for success.
Our Services:
- Back Pain
- Neck Pain
- Hip Pain
- Foot Pain
- Elbow Pain
- Hand Pain
- Balance Disorders
- Chronic Pain
- Vertigo
- Headaches & Migraines
- Neurological Conditions
- Poor Posture
- Post-Surgical Rehabilitation
- TMJ Dysfunction
- Sciatica
- Shoulder Pain
- Knee Pain
- Ankle Pain
- Wrist Pain
- Arthritis
- Gait Disorders
- Dizziness
- Fibromyalgia
- Motor Vehicle Accident Injuries
- Pelvic Pain
- Pre-Surgical Physical Therapy
- Sports Injuries
- Work Injuries
Thank You’s:
High Fives all around to all Nestor Physical Therapy patients and
friends who participated in our “Refer a Friend” program last month!
Jane Murphy, Muchael McCoy, and Josh Houle
Patient Success Spotlights
“Went to Nestor PT after my shoulder surgery. Within only a couple of months, they had my shoulder back to where it was pre-surgery. Staff is amazing, created a lot of great relationships. Will be recommending Nestor PT to everyone who needs it in the future.”
-C.Z.
Foot Pain Prevention: Tips for Staying Active and Injury-Free This Spring
Spring is a time of renewal and rejuvenation, beckoning us outdoors to enjoy the warmer weather and blossoming nature. But for those prone to foot pain, the increased activity can also bring the risk of discomfort and injury. Fear not! With a few proactive measures, you can keep your feet happy and healthy while embracing all that spring has to offer.
Warm-up
Never underestimate the power of a good warm-up. Before engaging in any physical activity, dedicate a few minutes to proper warm-up exercises that target your feet, ankles, and calves. This will improve blood flow and prepare your muscles and joints for the demands ahead.
Choose the Right Footwear
Your shoes are your feet’s first line of defense against impact and strain. Invest in supportive, well-fitting footwear that matches your activity and foot type. Whether you’re hitting the trails, pounding the pavement, or simply strolling through the park, the right shoes can make all the difference in preventing pain and injury.
Listen to Your Body
Pay attention to any signs of discomfort or fatigue in your feet. If you experience pain during or after an activity, don’t ignore it. Pushing through pain can exacerbate existing injuries or lead to new ones.
Modify Activities
Don’t be afraid to adjust your activities based on your fitness level and any existing foot conditions. If you’re new to exercise, start slowly and gradually increase your intensity and duration.
Strengthen Your Feet
Strong feet are less prone to injury. Incorporate foot-strengthening exercises into your routine to improve your foot mechanics, enhance stability, and reduce the risk of pain.
By following these simple tips, you can protect your feet, prevent injuries, and enjoy the spring season. If you experience persistent foot pain or have concerns about your foot health, contact us today for a personalized evaluation and PT program to reduce your pain and get you back on your feet.
Let’s get started!
Show Your Body Some Love This Spring!
Spring is the perfect time to show your body some love by coming back to Nestor Physical Therapy for an appointment. Whether you’re easing back into outdoor activities, managing lingering aches, or working toward new movement goals, our team is here to help you feel stronger, more mobile, and more confident so you can fully enjoy the season ahead.
