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!

April is Parkinson’s Awareness Month, and a time to recognize not only those living with Parkinson’s disease, but also the caregivers who support them every day.

Caring for someone with Parkinson’s comes with unique challenges, but with the right strategies and support, you can help your loved one stay safe, active, and independent.

1. Encourage Safe, Consistent Movement

Regular movement is essential for managing Parkinson’s symptoms. It can improve balance, strength, mobility, and overall well-being.

As a caregiver:

• Encourage daily activity like walking or guided exercises
• Support consistency with home exercise programs
• Watch for signs of fatigue or instability

Physical therapy can provide structured, safe exercise plans tailored to your loved one’s needs. Connecting with an LSVT BIG® Clinician can help trememdously.

2. Make the Home Safer

Fall prevention is a key part of Parkinson’s care.

Simple changes can reduce risk:

• Remove loose rugs and clutter
• Improve lighting throughout the home
• Add grab bars in bathrooms
• Use sturdy chairs with armrests

3. Be Patient with Movement and Communication

Parkinson’s often causes slower movement, delayed reactions, and softer speech.

To help:

• Give extra time for movement and responses
• Avoid rushing or interrupting
• Maintain clear, calm communication

These small adjustments can make daily interactions smoother and less stressful.

4. Support Independence When Possible

Knowing when to help—and when not to—is important.

• Encourage independence during safe activities
• Assist with more challenging tasks as needed
• Learn proper techniques for transfers and mobility

5. Take Care of Yourself

Caregiver burnout is real. Taking care of your own health allows you to show up fully for your loved one.

Make time to:

• Rest and recharge
• Stay active
• Lean on support from others

You don’t have to do this alone! Which leads us to the final tip…

6. Build a Strong Support Team

Building a reliable support system can make a meaningful difference for both you and your loved one.

Consider connecting with:

• Parkinson’s support groups for both patients and caregivers to share experiences, advice, and encouragement
• Healthcare providers with a Parkinson’s focus, including neurologists and specialists who understand the progression of the condition and can help with delaying the onset of symptoms and helping to maintain as much independence as possible
• Mental health professionals who can help navigate the emotional and psychological challenges that often come with recieving a diagnosis and with caregiving
• Home health aides or respite care services to give you time to rest and recharge while providing needed services
• Trusted friends or family members who can step in and provide occasional support and/or bring joy with their visit to keep 

Having the right network in place helps reduce stress, prevent burnout, and ensures your loved one continues to receive the care they need.

Being a Parkinson’s caregiver is both meaningful and demanding. With the right support and education, you can make a lasting impact on your loved one’s safety and quality of life.

If you feel like the room is spinning when you move your head, roll over in bed, or stand up, you may be experiencing vertigo. Vertigo is a common condition that affects balance and can make everyday activities difficult.

The good news is that physical therapy for vertigo can be very effective in reducing symptoms and restoring balance.

What Is Vertigo?

Vertigo is a specific type of dizziness that causes the sensation that you or your surroundings are spinning or moving, even when you are still. It is often related to problems in the vestibular system, located in the inner ear, which helps control balance and spatial awareness.

Common symptoms of vertigo include:

• A spinning or whirling sensation

• Dizziness when turning the head or changing positions

• Difficulty maintaining balance

• Nausea or motion sensitivity

• Trouble focusing the eyes during movement

Common Causes of Vertigo

Several conditions can cause vertigo. The most common include:

Benign Paroxysmal Positional Vertigo (BPPV)
The most common cause of vertigo. It occurs when tiny calcium crystals in the inner ear become displaced.

Vestibular Neuritis
An inner ear condition often caused by a viral infection that affects balance.

Vestibular Hypofunction
Reduced function of the inner ear balance system, which can lead to chronic dizziness and instability.

How Physical Therapy Treats Vertigo

 is one of the most effective treatments for vertigo and dizziness. A trained physical therapist can identify the cause of your symptoms and develop a treatment plan to restore balance and reduce dizziness.

Treatment may include:

Canalith Repositioning Maneuvers
Techniques such as the Epley maneuver help move displaced crystals in the inner ear back into the correct position.

Balance Training
Exercises improve stability and reduce the risk of falls.

Gaze Stabilization Exercises
These exercises retrain the coordination between your eyes and inner ear.

Habituation Exercises
Gradual exposure to movements that trigger dizziness helps the brain adapt and reduce symptoms.

Can Physical Therapy Help Vertigo?

Yes. In many cases, vestibular physical therapy is one of the most effective treatments for vertigo. Research shows that targeted exercises and repositioning maneuvers can significantly reduce dizziness and improve balance.

Many patients with BPPV or vestibular dysfunction experience noticeable improvement within just a few therapy sessions. You can read more about Atlantic Physical Therapy Center’s Vertigo and Vestibular services here.

Frequently Asked Questions About Vertigo

Can vertigo go away on its own?

Some cases may resolve on their own, but many people continue to experience symptoms without treatment. Vestibular physical therapy can speed recovery and reduce recurring episodes.

How long does vertigo last?

Vertigo episodes can last from a few seconds to several minutes depending on the cause. Conditions like BPPV often improve quickly with the right treatment.

Is vertigo dangerous?

Vertigo itself is not usually dangerous, but it can increase the risk of falls or injuries due to balance problems.

What is the fastest way to treat vertigo?

For many people with BPPV, a canalith repositioning maneuver performed by a physical therapist can provide rapid relief.