October is National Physical Therapy Month, a time to recognize the role physical therapy plays in helping people recover from injuries, improve mobility, and stay active. But physical therapy isn’t just for major injuries or recovery after surgery. Sometimes, it’s the nagging shoulder pain, morning stiffness, or back pain you’ve learned to work around.

Even if you’re managing your daily routine, persistent discomfort or changes in how you move are worth paying attention to. Understanding when to seek help can prevent symptoms from becoming a greater obstacle to everyday activities.

When Is Persistent Pain or Weakness Worth Getting Checked?

Occasional soreness is common, especially after physical activity. However, pain that persists, returns repeatedly, or gradually worsens may deserve further evaluation. The same is true for changes in strength, balance, or walking confidence.

Consider speaking with a healthcare professional or physical therapist if you experience:

• Back or neck pain that interferes with work, sleep, or daily activities
• Shoulder, knee, hip, or other joint pain that limits movement
• Ongoing stiffness or reduced flexibility
• Pain that repeatedly returns during exercise or other activities
• Weakness in your legs or difficulty getting up from a chair or climbing stairs
• Unsteadiness while walking, turning, or moving across uneven surfaces
• Changes in balance or increasing concern about falling
• Ongoing limitations following an injury or surgery

You don’t have to wait until you fall or your symptoms become severe to address changes in strength or balance. A physical therapist can assess your mobility, strength, and stability and determine which exercises or other interventions may help. Addressing these concerns can help you maintain confidence and independence with everyday activities.

Important: Sudden or unexplained weakness, sudden difficulty walking, or an abrupt change in balance—particularly with facial drooping, trouble speaking, or one-sided weakness—requires emergency medical attention.

How Many Physical Therapy Sessions Does It Take to Feel Better?

There isn’t one set number of sessions that works for everyone. The timeline depends on the cause of your symptoms, how long you’ve had them, your overall health, and how you respond to treatment.

Some people notice improvements within the first few visits, such as less stiffness or easier movement. Others may need several weeks of consistent treatment to see meaningful changes.

Progress isn’t measured by pain alone. Sleeping better, walking farther, reaching overhead more comfortably, or returning to activities that were difficult can also be signs of improvement.

Your physical therapist should discuss your goals, monitor your progress, and adjust your treatment plan as needed. If you’re not improving as expected, your therapist can reassess your needs and determine whether a change in treatment or further medical evaluation may be appropriate.

Will Physical Therapy Make My Pain Worse Before It Gets Better?

It’s understandable to worry that movement or exercise could aggravate an existing problem. Some people experience temporary muscle soreness or fatigue when beginning a new exercise program, but treatment should be tailored to your abilities and tolerance.

Depending on your condition, therapy may include gentle movement, stretching, strengthening exercises, hands-on techniques, or other approaches. Your therapist can adjust the intensity and progression as you improve.

Let your therapist know if an exercise causes significant pain or if your symptoms become substantially worse or remain aggravated after treatment. Your program may need to be modified. Mild, temporary soreness doesn’t necessarily indicate harm, but significant or prolonged worsening shouldn’t be ignored.

Can Physical Therapy Help Me Rely Less on Over-the-Counter Pain Medication?

For some people, physical therapy may help reduce the need for certain pain-relief measures over time. Treatment can address contributing factors such as muscle weakness, limited mobility, and movement difficulties rather than focusing on symptoms alone.

Depending on your needs, treatment may include therapeutic exercise, mobility work, hands-on techniques, and education to help you move more comfortably and manage symptoms during daily activities.

As your strength, mobility, and function improve, you may find that pain becomes more manageable and that you rely less on over-the-counter pain relievers. Results vary, and physical therapy isn’t a substitute for appropriate medical care.

If you regularly take pain medication, discuss your options with your healthcare provider or pharmacist. Don’t stop or change prescribed medication without guidance from your prescribing provider.

What Can You Expect During Your First Physical Therapy Visit?

Your first appointment typically begins with a conversation about your symptoms, medical history, daily activities, and goals. Your physical therapist will want to understand when your symptoms started, what makes them better or worse, and how they affect your routine.

Depending on your concerns, the evaluation may include assessments of movement, range of motion, strength, flexibility, balance, and functional abilities.

Your therapist will use this information to develop a treatment plan based on your needs and explain what to expect. If your symptoms suggest that further medical evaluation is needed, your therapist can help guide you toward the appropriate next step.

Don’t Ignore Changes in How You Move

Persistent pain, stiffness, weakness, and balance changes don’t always indicate a serious problem, but they can affect your ability to work, exercise, and manage everyday activities.

Recognizing these changes and understanding their possible causes is an important step toward maintaining mobility and independence. If symptoms are interfering with your routine, a healthcare professional can help you determine the next steps and whether physical therapy may be appropriate.

This National Physical Therapy Month, remember that physical therapy isn’t only about recovering from an injury. It can also help address movement limitations, improve strength and balance, and support your ability to stay active.

When you’re recovering from an injury or surgery, getting stronger is an important part of getting back to the activities you enjoy. But sometimes, your body simply isn’t ready for the amount of weight or resistance traditionally used to build strength.

That’s where blood flow restriction (BFR) therapy may be able to help.

BFR is a physical therapy technique that allows patients to exercise with lighter weights while still creating a strong stimulus for the muscles. It can be particularly helpful during certain stages of rehabilitation when heavier resistance isn’t appropriate or well tolerated.

But how does it work? What does it feel like? And is BFR actually better than traditional strength training?

Let’s take a closer look.

What Is Blood Flow Restriction Therapy?

Blood flow restriction therapy uses a specialized cuff placed around an arm or leg. The cuff applies carefully controlled pressure that partially restricts blood flow to the working muscles while limiting the return of blood through the veins.

While wearing the cuff, you perform exercises using a relatively light amount of resistance—often much less than you would typically use during traditional strength training.

The muscles still have to work hard, creating a physiological response that can help stimulate strength and muscle adaptation.

One important misconception about BFR is that the goal is to completely stop blood flow. It isn’t. The amount of pressure is carefully controlled and selected for the individual patient and the equipment being used.

Why Would a Physical Therapist Use BFR?

One of the most useful applications of BFR is helping patients work on strength when heavier resistance isn’t yet appropriate.

For example, imagine you’re recovering from knee surgery. Your quadriceps have become weaker during the recovery process, but putting a heavy load through your knee may not be appropriate yet. BFR may allow your physical therapist to challenge those muscles using a much lighter resistance.

BFR may be considered for patients experiencing:

• Significant muscle weakness
• Muscle loss following surgery or injury
• A period of immobilization or reduced activity
• Difficulty tolerating heavier resistance
• Certain stages of orthopedic rehabilitation

It’s important to remember that BFR isn’t necessarily used instead of traditional strengthening. Rather, it gives your physical therapist another option for safely challenging your muscles when conventional strengthening may not be the best choice yet.

What Can You Expect During a BFR Session?

If your physical therapist determines that BFR is appropriate for you, you may be wondering what the experience is actually like.

A specialized cuff will be placed around the upper portion of the arm or leg you’re exercising. Your physical therapist will determine the appropriate pressure based on your individual circumstances and the equipment being used.

You’ll then perform specific exercises while wearing the cuff, typically using a much lighter resistance than you might expect.

You will probably feel the muscles working. In fact, the exercises can feel surprisingly challenging despite the lighter weight. You may also notice a feeling of pressure or tightness from the cuff and increased muscle fatigue.

Your therapist will monitor your response throughout the session and adjust the exercise or pressure as needed.

The cuff is generally only worn for a limited period during the exercise session. Once the exercise is complete, the cuff is released and removed.

In other words, BFR isn’t about pushing through discomfort just because you’re wearing a cuff. Your therapist is using the technique as one part of a carefully designed rehabilitation program.

Are There Any Downsides to BFR?

Like any physical therapy technique, BFR isn’t right for everyone, and there are some potential drawbacks.

The cuff can feel uncomfortable, particularly when you’re first getting used to the sensation. The muscles may also fatigue quickly during the exercises, and some patients may experience temporary muscle soreness afterward.

More serious complications are uncommon, but adverse events have been reported. That’s why appropriate screening, individualized pressure settings, proper cuff placement, and professional supervision are important.

Your physical therapist should consider your medical history, current condition, and individual risk factors before determining whether BFR is appropriate for you.

Is BFR Better Than Traditional Strength Training?

Not necessarily—and that’s an important point.

BFR isn’t designed to replace traditional strength training. Instead, it gives physical therapists another tool to use when a patient may not be ready for heavier resistance.

As you progress through rehabilitation, your program may change. You may begin with lighter exercises, potentially incorporate BFR, and gradually progress toward heavier resistance and more challenging functional activities as your body becomes ready.

The best rehabilitation program isn’t necessarily the one with the newest technique. It’s the one that’s appropriate for you, at the right time in your recovery.

Is Blood Flow Restriction Therapy Safe?

When appropriately prescribed and administered to an appropriate patient, BFR is generally considered a safe rehabilitation technique. However, safety depends on proper patient selection and application.

BFR should not be attempted at home using an improvised tourniquet, resistance band, or other device. The goal isn’t simply to restrict blood flow. The technique requires the appropriate equipment, pressure, exercise prescription, and clinical judgment.

If you’re wondering whether BFR is appropriate for you, your physical therapist can help determine whether it makes sense as part of your rehabilitation plan.

As summer winds down and a new school year approaches, young athletes are getting ready to return to the field, court, track, and gym. While excitement for the fall season is high, jumping back into sports after a summer away can also increase the risk of injury.

Whether your child plays soccer, football, field hockey, volleyball, tennis, or another fall sport, taking time to prepare the body before the season begins can help improve performance and reduce the risk of common sports injuries.

1. Gradually Increase Activity

Avoid going from little activity to intense practices overnight. Begin increasing activity several weeks before the season starts, gradually building up the duration and intensity of workouts.

Walking, jogging, cycling, swimming, and sport-specific drills can all help build a foundation of cardiovascular endurance before practices begin.

2. Build Strength

Strength training is an important part of sports injury prevention. Strong muscles help support the joints and allow athletes to better handle the demands of their sport.

Exercises should focus on the entire body, including the legs, hips, core, and upper body. Sport-specific strength training can also help athletes develop the power and control needed for their particular activity.

3. Don’t Forget Mobility

Adequate flexibility and joint mobility allow athletes to move efficiently and safely. Areas such as the hips, ankles, shoulders, and thoracic spine can be especially important depending on the sport.

A physical therapist can identify areas of limited mobility and recommend individualized exercises to address them.

4. Prioritize Warm-Ups and Recovery

A proper warm-up prepares the body for activity by gradually increasing heart rate, circulation, and muscle temperature. Dynamic movements and sport-specific exercises can be incorporated before practices and games.

Recovery is equally important. Rest days, proper hydration, nutrition, and adequate sleep all play an important role in helping the body adapt to increased activity.

5. Address Pain Early

One of the biggest mistakes athletes can make is trying to play through pain.

Soreness after a challenging workout can be normal, but persistent or worsening pain should not be ignored. Addressing an issue early may help prevent a minor problem from becoming a more significant injury that takes an athlete out of the season.

Pickleball continues to be one of the fastest-growing sports in the country, and for good reason. It’s fun, social, easy to learn, and provides a great way to stay active at any age. As courts fill up across New Jersey this summer, however, we’re also seeing an increase in pickleball-related injuries.

Whether you’re a seasoned player or recently picked up a paddle, understanding common injuries and how to prevent them can help keep you on the court all season long.

Common Pickleball Injuries

1. Tennis Elbow (Lateral Epicondylitis)

Despite its name, tennis elbow is one of the most common overuse injuries in pickleball. Repetitive gripping and swinging can place stress on the tendons of the forearm, leading to pain around the outside of the elbow.

Signs include:

• Elbow pain during or after play
• Weak grip strength
• Discomfort when lifting objects

2. Shoulder Pain

Serving, overhead shots, and repetitive swinging can irritate the muscles and tendons of the shoulder.

Signs include:

• Pain when reaching overhead
• Weakness in the arm
• Difficulty sleeping on the affected side

3. Knee Pain

Quick stops, pivots, and lateral movements can put extra stress on the knees, especially for players with arthritis or previous injuries.

Signs include:

• Pain during movement
• Swelling or stiffness
• Difficulty climbing stairs

4. Ankle Sprains

Fast changes in direction and uneven court surfaces can lead to rolled ankles and ligament injuries.

Signs include:

• Swelling
• Bruising
• Difficulty bearing weight

5. Low Back Pain

Bending, twisting, and repetitive rotation during play can strain the muscles and joints of the lower back.

Signs include:

• Stiffness after playing
• Pain with bending or twisting
• Discomfort that lingers after activity

Tips for Injury Prevention

Before heading out to play:

• Warm up for 5–10 minutes (Try this dynamic warm-up from Toms River PT, Roland Rodriguez and Lacey PT, Tracey Rodriguez! )
• Stretch major muscle groups
• Wear supportive footwear designed for court sports
• Stay hydrated
• Gradually increase playing time and intensity
• Take time to recover between matches

Keep Moving This Summer

If aches, pains, or stiffness are limiting your ability to enjoy pickleball or other summer activities, physical therapy may help. A thorough evaluation can identify the source of the problem and provide a plan to help you move better, recover faster, and stay active.

Summer is the perfect time to get outside and enjoy activities like gardening, golfing, pickleball, walking, swimming, and family vacations. However, increased activity can sometimes lead to injuries that put a damper on summer fun.

At Atlantic Physical Therapy Center, we often see a rise in certain injuries during the warmer months. Fortunately, many of them can be prevented with a few simple precautions.

1. Shoulder Injuries

Swimming, tennis, kayaking, and other summer activities can place extra stress on the shoulder, leading to rotator cuff strains, tendinitis, and overuse injuries.

Prevention Tips:

• Warm up before activity.
• Increase activity levels gradually.
• Strengthen the shoulders and upper back.
• Take breaks from repetitive motions.

2. Low Back Pain from Gardening and Yard Work

Hours spent bending, lifting, and twisting while gardening or doing yard work can strain the lower back and aggravate existing conditions.

Prevention Tips:

• Bend with your knees when lifting.
• Use a gardening stool or kneeling pad.
• Change positions frequently.
• Break large projects into smaller sessions.

3. Knee Pain from Walking, Hiking, and Pickleball

A sudden increase in activity can contribute to knee pain, especially for those with arthritis or previous injuries.

Prevention Tips:

• Wear supportive footwear.
• Build activity levels gradually.
• Strengthen the muscles around the hips and knees.
• Don’t ignore persistent pain.

4. Ankle Sprains and Falls

Uneven terrain, beaches, trails, and outdoor events can increase the risk of ankle injuries and falls.

Prevention Tips:

• Wear appropriate shoes.
• Watch for uneven surfaces.
• Practice balance exercises.
• Stay mindful of your surroundings.

5. Sports and Recreational Injuries

Whether you’re playing pickleball, softball, tennis, or volleyball, summer sports can lead to strains, sprains, and overuse injuries.

Prevention Tips:

• Warm up before activity.
• Stay hydrated.
• Allow time for recovery.
• Address minor aches before they worsen.

6. Travel-Related Stiffness

Long car rides and flights often cause stiffness in the neck, back, and hips.

Prevention Tips:

• Take walking breaks during long trips.
• Stretch regularly.
• Maintain good sitting posture.
• Stay active whenever possible.

Many summertime injuries are preventable with proper preparation, gradual progression of activities, and attention to early warning signs. A little prevention can go a long way toward helping you stay healthy and active all summer long!