1. Sprains and Strains

What They Are: Sprains occur when ligaments (the tissues connecting bones) are overstretched or torn, often from sudden movements or falls. Strains, on the other hand, involve overstretched or torn muscles or tendons.

How to Prevent Them:

• Ease back into activity instead of jumping in full force.
• Warm up before any workout or outdoor task.
• Incorporate strength training to improve muscle support around joints.
• Wear proper footwear to prevent slips and missteps.

2. Tendonitis (Overuse Injuries)

What It Is: Tendonitis occurs when tendons (which connect muscles to bones) become irritated or inflamed due to repetitive movements. Common types include Achilles tendonitis (from running or walking) and tennis elbow (from gardening or sports).

How to Prevent It:

• Gradually increase activity levels instead of overdoing it.
• Take breaks to avoid repetitive stress on the same muscles and tendons.
• Stretch regularly to improve flexibility and circulation.
• Use proper form and technique, whether lifting, running, or swinging a racket.

3. Knee Pain & Runner’s Knee

What It Is: With more outdoor running and walking, knee pain becomes a frequent complaint. Runner’s knee (patellofemoral pain syndrome) is a common overuse injury caused by misalignment, weak muscles, or excessive strain on the knee joint.

How to Prevent It:

• Strengthen the muscles around your knees, including your quads, hamstrings, and glutes.
• Wear supportive shoes designed for your activity.
• Avoid running or walking on hard, uneven surfaces.
• Stretch and foam roll to reduce tension in surrounding muscles.

4. Lower Back Pain

What It Is: Spring activities like gardening, yard work, and lifting heavy objects can put extra strain on the lower back, leading to discomfort or even injury.

How to Prevent It:

• Use proper lifting techniques—bend at the knees, not the waist.
• Engage your core muscles to support your lower back.
• Take breaks and change positions frequently to avoid prolonged strain.
• Stretch before and after physical tasks to maintain flexibility.

5. Ankle Injuries

What They Are: With increased walking, hiking, and running, ankle sprains and fractures become more common in the spring. Uneven surfaces, improper footwear, or sudden twists can put excessive strain on the ankle ligaments.

How to Prevent Them:

• Wear supportive shoes with good traction.
• Strengthen ankle muscles with balance exercises.
• Pay attention to terrain and avoid uneven surfaces when possible.
• Warm up before high-impact activities.

As Heart Health Month comes to a close, it’s important to remember that taking care of your heart is a year-round commitment. Heart disease remains the leading cause of death in the U.S., but the good news is that many risk factors are preventable through lifestyle changes. At Atlantic Physical Therapy Center, we believe in a proactive approach to wellness and that education is key to empowering people to take control of their health.

Let’s take a look at some important facts about heart health and what you can do to support your cardiovascular system!

Heart Health Facts You Should Know

Heart disease is the #1 cause of death in the U.S.

• According to the CDC, 1 in 5 deaths is due to heart disease.
• The most common type is coronary artery disease, which can lead to heart attacks.

High blood pressure is a silent risk factor.

• Nearly half of adults in the U.S. have high blood pressure, but many don’t realize it.
• High blood pressure increases the risk of heart attacks, strokes, and heart failure.

Physical activity is key to a healthy heart.

• The American Heart Association recommends 150 minutes of moderate exercise per week (or 75 minutes of vigorous exercise).
• Even small changes—like 10 squats every 45 minutes—can help regulate blood sugar and improve heart function.

Sedentary behavior is harmful to heart health.

• Sitting for long periods has been linked to higher risks of heart disease, obesity, and diabetes.
• Taking movement breaks every hour can help improve circulation and lower blood pressure.

Stress affects your heart.

• Chronic stress increases cortisol levels, which can lead to high blood pressure and inflammation.
• Activities like stretching, deep breathing, and movement-based therapy can reduce stress and improve overall heart health.

We’re a few weeks into 2025—how’s your New Year’s resolution going? Whether your goal is to exercise more, recover from an injury, or simply live a healthier, more active life, sticking to resolutions can be challenging. That’s where we come in!

Atlantic Physical Therapy Center not only offers PT and Hand Therapy to help get you moving again, but our Wellness Services can provide the support you need to stay on track and achieve your goals.

1. Reignite Your Motivation:
It’s common to hit a slump after the excitement of the New Year wears off or perhaps in your zeal, you may have overdone your workout and had to take time off due to soreness or new pain that has popped up.

The good news is that both Physical Therapy or working with our Wellness Team can help you get back to achieving those goals quickly!

If working out has left you sore or achy for more than a day, you can come in with no prescription and have an Physical Therapist evaluate and treat you, as well as to help educate you about your workout form.

Our Wellness Coaches can also help to assess your movement to see if you are doing your exercises with proper form or simply reignite your commitment by helping to creating a plan tailored to your needs that helps you move towards long term results.

2. Support Your Body’s Needs:
Do you know how much weight you should be lifting, when and how to rest and recover, how much stretching or cardio you should do?

Resolutions that involve being more active, require that you have an awareness about how much your body can handle. Our Wellness Team can assess where you are currently with your strength and form and help guide you with small changes that can make a huge difference in being able to challenge yourself without causing injury or other setbacks.

They can also help you determine how much rest and recovery time you need based on your workout & lifestyle rotuines. Our team can help guide you so that you have the optimal balance of activity & rest to achieve your goals.

3. Achieve a Balanced Approach:
Health isn’t just about exercise—it’s about overall well-being. Our Wellness Team is also well versed in stress, nutrition, and lifestyle factors that impact your success.

4. Stay Accountable:
It’s easier to stay on track when you have a team cheering you on. Scheduling your workouts with our Wellness Team and having regular check-ins with them, will ensure you stay motivated and make consistent progress.

If you’re feeling stuck or are already thinking of ditching your 2025 resolution, now’s the time to take the next step. Whether you need to overcome an injury with our physical therapists or just get remotivated with a plan from our Wellness Team, Atlantic can help you overcome challenges and keep moving toward a healthier, happier you.

Contact us today to schedule your consultation—we’re here to help you make this year your best yet!

Need some more motivation?

Check out these testimonials from real clients working with our Wellness Team:

Suan, working with Jeremy Kuper on Weight Management

 Holiday Decorating Tips to Avoid Injury

The holiday season is filled with joy, traditions, and, for many of us, decorating our homes to celebrate. However, climbing ladders, lifting heavy decorations, and repetitive motions can increase the risk of injury. At Atlantic Physical Therapy Center, we care about preventing injuries and want to help you stay safe while spreading holiday cheer. Here are some tips to protect yourself from injury while decorating this season.

1. Plan Ahead

Before you start decorating, assess your space and create a plan. Knowing what you’ll need and where decorations will go can reduce unnecessary lifting or climbing.

2. Use Proper Lifting Techniques

When lifting heavy boxes of decorations:

• Bend at your knees, not your waist.
• Keep the box close to your body.
• Avoid twisting while lifting—pivot your feet instead.
• If the box is too heavy, ask for help or carry smaller loads.

Check out this video from Physical Therapist Jim Flaherty about proper lifting technniques!

3. Be Ladder-Smart

Ladders are a common source of holiday injuries. To use them safely:

• Place the ladder on a flat, stable surface.
• Avoid overreaching—move the ladder instead.
• Never stand on the top rung.

4. Pace Yourself

Decorating can be physically demanding. Take breaks to stretch, hydrate, and rest. This will help you avoid overexertion and fatigue, which can lead to accidents.

5. Mind Your Posture

Whether you’re hanging ornaments or stringing lights, repetitive reaching or awkward positions can strain your back, neck, or shoulders. Use tools like extended poles to reduce overreaching, and switch tasks frequently to avoid prolonged strain.

6. Keep Walkways Clear

Decorating often involves moving furniture and boxes. Keep pathways clear to avoid tripping hazards.

7. Warm Up Before You Decorate

Just like before exercise, warming up your muscles can prevent injuries. Stretch your shoulders, back, and legs to prepare for the physical activity of decorating.

8. Listen to Your Body

If you feel pain or discomfort while decorating, stop immediately. Pushing through pain can lead to more serious injuries.

Decorating for the holidays should be a joyful experience, not one that leads to discomfort or injury. Our hope is that by following these simple safety tips, you can ensure that your holiday season is filled with cheer and free from mishaps.

Happy Holidays from Atlantic Physical Therapy Center!

For more help with your specific aches or pains, reach out to us at Atlantic Physical Therapy Center – No Prescription Needed!

Cold weather can make joints feel stiff and achy, but these tips can help you loosen up and move great all winter long.

1. Start with a Morning Warm-Up

Cold temperatures can make muscles and joints feel tighter, so begin each day with a gentle warm-up. Simple dynamic movements, like arm circles, marching in place, or ankle circles increase blood flow and warm up your joints for the day. 5–10 minutes in the morning can make a difference all day.

2. Dress in Layers

Keep your joints warm by dressing in layers, especially around areas that tend to stiffen up, like the knees, hands, and shoulders. Wear gloves, leg warmers, and thicker socks to prevent joints from getting cold, which can reduce flexibility and increase stiffness.

3. Stay Hydrated

Dehydration can worsen joint discomfort, so even in the cold months, make sure to drink plenty of water and eat some fruit. Staying hydrated helps maintain joint lubrication and can improve flexibility, reducing stiffness.

4. Take Warm Showers or Baths

A warm shower or bath can work wonders for achy joints. The heat relaxes muscles and stimulates circulation, helping you feel more mobile and less stiff. Consider starting or ending the day with a warm soak to keep your joints feeling their best.

5. Move & Stretch Regularly Throughout the Day

Moving & stretching regularly, especially if you’re sitting for long periods, helps keep joints mobile and flexible. Make sure to get up and walk or incorporate simple stretches for your back, shoulders, knees, and hips every few hours to reduce stiffness and improve range of motion.

Staying mindful of these tips can help keep your joints comfortable and flexible all winter long!

For more help with your specific aches or pains, reach out to us at Atlantic Physical Therapy Center – No Prescription Needed!

October marks Breast Cancer Awareness Month, a time dedicated to raising awareness, supporting survivors, and honoring those affected by breast cancer. Atlantic Physical Therapy Center has several Physical Therapists who are committed to providing compassionate, specialized care that helps post-mastectomy patients heal, recover, and regain strength and mobility. Physical therapy is an essential part of this journey, offering effective support for those dealing with common post-surgery challenges such as cording and postural issues.

Understanding Post-Mastectomy Physical Challenges

After a mastectomy, patients may experience tightness, discomfort, and limited range of motion in the shoulder and upper body area. Some may also experience axillary web syndrome (AWS), commonly known as “cording.” This condition involves the formation of tight, rope-like cords of tissue that may restrict movement and cause discomfort, often in the arm and armpit area. Additionally, the physical changes following surgery can impact posture, creating pain in the shoulders, neck, and upper back. These challenges are an unfortunate side effect of having a mastectomy, but physical therapy treatment can help to improve comfort and mobility.

How Physical Therapy Can Help with Cording

Axillary web syndrome can be particularly restrictive and painful, and treating it requires gentle, specialized care. A combination of soft tissue mobilization, manual stretching, and specific exercises that target the restricted tissue are part of the general treatment protocol. As each patient’s recovery is unique, each treatment plan should be tailored to match individual needs, progress, and goals, allowing for a supportive healing process.

Posture Restoration and Shoulder Mobility

A common, yet often overlooked, issue following breast surgery is the impact on posture and shoulder mobility. Whether due to muscle tightness, surgical scars, or radiation, it’s not uncommon for postural imbalances to develop. Over time, these imbalances can lead to upper body pain, tension headaches, and further restrictions in mobility.

Physical therapists work closely with patients to improve shoulder strength, range of motion, and posture, which together create a balanced and aligned upper body. Gentle exercises and stretching routines are introduced gradually, helping to rebuild strength and restore comfort while avoiding strain.

Every survivor’s recovery journey is different, but everyone deserves a safe, supportive space where they can focus on healing.

Whether you’re dealing with cording, postural issues, or general post-surgery discomfort, please reach out to us to learn more about our post-mastectomy therapy services at our Red Bank, Lakewood and Colts Neck locations.