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Get Ready for Winter: A PT’s Guide to Preventing Cold-Weather Injuries

November 25, 2025

November is here, and with it comes the chill in the air that signals a shift in our activities.For many, this means dusting off skis, snowboards, and ice skates. For others, it eventually means facing the first heavy snowfall with a shovel in hand.

But this sudden shift from fall activities to winter sports and chores can be a shock to the system. Thousands of people are treated in emergency rooms for winter sports-related injuries every year. Add to that the thousands more who injure their backs and shoulders from improper snow shoveling, and it’s clear: our bodies are often not ready for the cold.

The good news? A little preparation goes a long way in keeping you active and injury-free all winter long.

Why Winter Increases Injury Risk

Cold weather has some effects on your body, which can make injuries more likely:

• Muscles tighten up in response to cold, reducing flexibility and range of motion
• Joints become stiffer, particularly if you have arthritis or previous injuries
• Reduced activity during fall means muscles may be deconditioned
• Sudden intense exertion (like shoveling heavy snow) stresses unprepared bodies

Preparing for Winter Sports

Whether you’re skiing, snowboarding, ice skating, or snowshoeing, sport-specific preparation is essential.

Start Early: Begin conditioning 4-6 weeks before your first outing. Focus on:

• Leg strength: Squats, lunges, and step-ups build the quad and glute strength needed for skiing and snowboarding
• Core stability: Planks and rotational exercises improve balance and control
• Cardiovascular fitness: Winter sports are demanding, build your endurance with walking, cycling, or swimming
• Ankle stability: Balance exercises on one leg or a wobble board help prevent common ski injuries

Practice Balance: Many winter sports require balance on slippery surfaces. Incorporating balance training now pays off later.

The Smart Way to Shovel Snow

Snow shoveling sends thousands to the emergency room each year. Most injuries are completely preventable with proper technique and preparation.

Before You Shovel:

• Warm up with 5-10 minutes of light movement – march in place, do arm circles, or take a brisk walk
• Dress in layers you can remove as you heat up
• Stay hydrated, even in cold weather

Smart Shoveling Technique:

• Push snow rather than lifting when possible
• Bend at your hips and knees, not your back
• Keep loads light – take more trips with smaller amounts
• Avoid twisting – move your feet instead
• Take frequent breaks to prevent overexertion

Winter Warm-Up Routine

No matter what activity you’re doing, don’t start cold. Try this quick 5-minute warm-up:

1. Light cardio (2 minutes): Jog in place, jumping jacks, or brisk walking
2. Dynamic stretches (3 minutes): Leg swings, arm circles, torso twists, walking lunges

Save static stretching for after your activity when muscles are warm.

When to Seek Help

If you’re returning to winter activities after injury, haven’t been active recently, or experience pain, your physical therapist can create a customized conditioning program to get you winter-ready.

Don’t let an avoidable injury steal your winter fun. Start preparing your body today, and you’ll enjoy the season to its fullest.

Sources Used

1. American Academy of Orthopaedic Surgeons (AAOS). “Prevent Snow Shoveling and Snowblowing Injuries.” OrthoInfo. https://orthoinfo.aaos.org/en/staying-healthy/prevent-snow-shoveling-and-snowblowing-injuries/
2. BenchMark Physical Therapy. “Winter Sports Safety Tips.” August 27, 2023. https://www.benchmarkpt.com/blog/winter-sports-safety-tips/
3. Mayo Clinic Health System. “Tips for safe snow shoveling.” March 10, 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-safe-snow-shoveling
4. Sanford Health News. “Shoveling snow safely: Steps to prevent injury.” December 17, 2024. https://news.sanfordhealth.org/healthy-living/preparation-key-preventing-injury-shoveling/
5. CORA Physical Therapy. “Tips for Preventing Snow Shoveling Injuries.” June 27, 2022. https://coraphysicaltherapy.com/techniques-to-reduce-pain-before-during-and-long-after-shoveling-snow/
6. Breakthru Physical Therapy. “Navigating Winter Sports: Injury Prevention with Physical Therapy.” January 24, 2024. https://www.breakthruptfitness.com/navigating-winter-sports-injury-prevention-with-physical-therapy-nj.html
7. Academy Orthopedics. “Common Winter Sports Injuries and How to Treat Them: Expert Advice and Tips.” February 12, 2025. https://www.academyorthopedics.com/blog/common-winter-sports-injuries-and-how-to-treat-them-expert-advice-and-tips/

Honoring Our Heroes: How Physical Therapy Supports Veterans on Their Road to Recovery

November 11, 2025

(pic from 2020 taken on 11/11/2020)

November 11th, Veterans Day,  is a time for our nation to pause, reflect, and give heartfelt thanks to the brave men and women who have served in the United States Armed Forces. Their dedication, courage, and sacrifice protect the freedoms we enjoy every day. I appreciated the time I was able to have today to go to our local public school’s Veterans Day program. It was a great reminder of the day, its purpose and its importance in our lives. 

At Witte Physical Therapy, we believe one of the best ways to honor our veterans is to help them regain and maintain the strength, mobility, and independence they deserve. We are honored to employ multiple veterans and to have to chance to serve several patients that are veterans. Physical therapy plays a vital role in that mission — helping veterans recover from service-related injuries, manage chronic pain, and reclaim their quality of life.

The Physical Challenges Many Veterans Face

Military service can take a significant toll on the body. From the physical demands of training and deployment to the aftermath of injuries, veterans often face challenges such as:

• Chronic pain from overuse or trauma

• Joint and muscle injuries

• Amputations or limb loss

• Postural and mobility issues

• Neurological conditions such as traumatic brain injury (TBI) or stroke

• Balance and coordination difficulties

• Post-surgical recovery needs

These conditions can make even simple daily activities difficult — and that’s where physical therapy becomes a powerful ally.

How Physical Therapy Helps Veterans Thrive

Physical therapy focuses on restoring function, improving movement, and reducing pain through individualized treatment plans. For veterans, this can mean:

• 🦵 Rehabilitation After Injury or Surgery: Restoring strength, flexibility, and balance after orthopedic or combat-related injuries.

• ⚙️ Pain Management: Using techniques like manual therapy, stretching, and therapeutic exercise to reduce chronic pain and improve comfort.

• 🚶 Improved Mobility and Independence: Helping veterans walk, climb stairs, and perform everyday activities more easily and confidently.

• 🧠 Neurological Support: Addressing challenges from conditions like TBI, stroke, or nerve injuries with specialized therapy programs.

• ❤️ Holistic Recovery: Encouraging mental and emotional wellness through physical progress, confidence-building, and compassionate care.

Beyond the Clinic: Building Community and Support

For many veterans, the journey to recovery is not only physical but emotional. Physical therapy provides a safe, encouraging environment where veterans can connect with others, set goals, and celebrate milestones. The personal attention from a dedicated physical therapist often fosters trust, motivation, and a renewed sense of purpose.

At Witte Physical Therapy, we’re proud to serve our veterans not only as patients but as heroes. We’re committed to helping them live strong, active, and fulfilling lives.

This Veterans Day, We Say “Thank You”

To every veteran — thank you for your service, sacrifice, and strength. Your courage inspires us every day.

If you or a loved one is a veteran in need of support for pain management, injury recovery, or improved mobility, our team at Witte Physical Therapy is here to help. Reach out today to learn more about our specialized programs designed for veterans and active-duty service members.

Witte Physical Therapy

Helping our heroes move better, feel better, and live better — today and every day.

Using Your HSA Funds for Physical Therapy: A Smart Move for Your Health and Your Wallet

November 4, 2025

If you have a Health Savings Account (HSA), you already know it’s a powerful tool for managing healthcare costs. But did you know that you can use your HSA funds to pay for physical therapy? Whether you’re recovering from an injury, managing chronic pain, or working to improve mobility, physical therapy can be a life-changing investment in your long-term well-being — and your HSA can make it more affordable.

What Is an HSA?

A Health Savings Account (HSA) is a tax-advantaged savings account available to individuals with a high-deductible health plan (HDHP). 

Is Physical Therapy HSA-Eligible?

Yes! Physical therapy is considered a qualified medical expense by the IRS when it’s prescribed by a licensed healthcare provider for a medical condition or injury. That means you can use your HSA to cover:

• Physical therapy sessions

• Evaluations and re-evaluations

• Prescribed exercises or treatments performed by a licensed therapist

You can also use your HSA debit card directly at your physical therapy clinic or submit receipts for reimbursement later.

Top Benefits of Using Your HSA for Physical Therapy

– Make Recovery More Affordable

If you’re recovering from surgery, a sports injury, or a chronic condition, physical therapy can require multiple visits. Using your HSA helps you manage those ongoing costs without straining your regular budget.

– Invest in Long-Term Health

Physical therapy isn’t just about healing — it’s about preventing future injuries, improving strength and mobility, and supporting an active lifestyle. When you use HSA funds for PT, you’re investing in your health today and reducing the likelihood of more serious (and expensive) issues later.

– Flexible Spending Options

You can use your HSA funds for both in-person and telehealth physical therapy sessions, as long as the service is provided by a licensed professional. This flexibility can make it easier to stay consistent with your care plan.

Final Thoughts

Using your HSA funds for physical therapy is one of the smartest ways to take care of your body and your budget. You’ll save money, recover faster, and build a foundation for lifelong movement and strength — all with the peace of mind that comes from making the most of your health savings.

Physical Therapy for Chronic Pain: A Path to Lasting Relief

October 28, 2025

October is National Physical Therapy Month, making it the perfect time to highlight how physical therapy can help the millions of Americans living with chronic pain. According to recent CDC data, chronic pain now affects nearly one in four U.S. adults – a number that has steadily risen from 20.4% in 2016 to 24.3% in 2023.

If you’re among those dealing with chronic (lasting 3 months or longer) pain, you’re not alone. More importantly, you have options beyond just managing symptoms.

Why Physical Therapy Works for Chronic Pain

Unlike treatments that just temporarily mask your pain, physical therapy addresses the underlying causes. Your PT doesn’t just ask “where does it hurt?” – they figure out why it hurts and what can be done about it.

The PT Advantage: Personalized Care

Every chronic pain experience is unique, which is why cookie-cutter solutions rarely work. Physical therapists create individualized treatment plans based on thorough evaluations including your:

• Movement patterns and posture
• Muscle strength and flexibility
• Joint mechanics and stability
• Daily activities and lifestyle factors

A Multi-Pronged Approach

Physical therapy combines several proven techniques to break the chronic pain cycle:

Therapeutic Exercise: Customized exercise programs strengthen supporting muscles, improve flexibility, and restore proper movement patterns. These aren’t generic gym workouts, they’re designed just for you to address your specific pain triggers.

Manual Therapy: Through hands-on techniques like joint mobilization, soft tissue massage, and trigger point therapy, PTs can reduce muscle tension, improve circulation, and provide pain relief.

Education and Self-Management: Perhaps most importantly, PTs teach you how pain works and give you tools to manage it independently. Understanding your pain can actually reduce its intensity – a concept backed by growing research on pain science education.

Beyond Relief: Reclaiming Your Life

The goal isn’t just to reduce pain, it’s to help you return to the activities you love.

Whether that’s playing with grandchildren, gardening, or simply sleeping through the night, physical therapy focuses on restoring your function and improving your quality of life.

Many patients find that PT provides relief equal to medication but without side effects. Even better, the strategies you learn become lifelong tools for managing your condition.

Take the First Step

This National Physical Therapy Month, make managing your chronic pain a priority. Schedule an appointment with your physical therapist to get personalized care to break free from the chronic pain cycle and get back to life.

Sources:

1. Chronic Pain Among Adults — United States, 2019–2021 | MMWR (cdc.gov)
2. The impact of combining pain education strategies with physical therapy interventions for patients with chronic pain: A systematic review and meta-analysis of randomized controlled trials, Physiotherapy Theory and Practice, 37:4, 461-472 DOI: 10.1080/09593985.2019.1633714
3. Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis, Physical Therapy, Volume 102, Issue 9, September 2022, pzac081 Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis – PubMed (nih.gov)
4. The Influence of Cognitive Behavioral Therapy on Pain, Quality of Life, and Depression in Patients Receiving Physical Therapy for Chronic Low Back Pain: A Systematic Review https://onlinelibrary.wiley.com/doi/abs/10.1016/j.pmrj.2018.09.029
5. https://www.cdc.gov/nchs/products/databriefs/db518.htm

References

1)      Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2.

1. https://pubmed.ncbi.nlm.nih.gov/23860265/

2)      Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664.

1. https://pubmed.ncbi.nlm.nih.gov/28925664/

3)      The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013.

5. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8

4)      Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review

1. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265

Articles/Content:

1)      Physical Therapy Guide to Falls

1. https://www.choosept.com/guide/physical-therapy-guide-falls

2)      Fall Prevention Starts with a Conversation

1. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers

3)      Balance and Falls

1. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

How Physical Therapy Can Help People with Osteoporosis Live Stronger, Safer Lives

October 21, 2025

Osteoporosis is often called the “silent disease” because it progresses without symptoms until a fracture occurs. It affects millions of people—especially postmenopausal women and older adults—by weakening bones and increasing the risk of fractures. While medication and nutrition play key roles in managing osteoporosis, one of the most powerful tools in preventing bone loss and fractures is often overlooked: physical therapy.

Physical therapy isn’t just about rehabilitation after injury. For people with osteoporosis, it’s a proactive, personalized approach to strengthen muscles, improve balance, enhance mobility, and ultimately reduce the risk of falls and fractures. Here’s how physical therapy can make a real difference.

Building Strength to Support Bone Health

One of the most important goals in osteoporosis management is to maintain or improve bone density. Physical therapists design strength-training programs tailored to each person’s condition and fitness level. These programs may include:

• Weight-bearing exercises like walking, dancing, or stair climbing

• Resistance training using light weights or resistance bands

• Postural strengthening to improve spinal alignment and reduce the risk of vertebral fractures

Over time, these exercises help stimulate bone growth and increase muscle mass, which plays a critical role in supporting the skeletal system.

Improving Balance to Prevent Falls

Falls are the leading cause of fractures in people with osteoporosis. Physical therapists are trained to assess balance, gait, and coordination—and to address any deficits through targeted exercises.

Common balance exercises include:

• Standing on one foot

• Heel-to-toe walking

• Tai chi-inspired movements

• Use of balance tools like foam pads or wobble boards (under supervision)

Better balance means fewer falls—and fewer fractures.

Enhancing Flexibility and Posture

Osteoporosis often leads to poor posture, especially a forward-stooped position (kyphosis), which can increase the risk of spine fractures. Physical therapists help patients:

• Stretch tight muscles

• Strengthen postural muscles (like the back extensors)

• Learn proper body mechanics for everyday activities

This not only relieves pain and improves appearance—it helps protect the spine from unnecessary strain.

Pain Management and Recovery from Fractures

Physical therapy can also help manage chronic pain caused by osteoporosis or related fractures. A physical therapist might use:

• Gentle therapeutic exercises

• Manual therapy

• Modalities like heat, cold, or electrical stimulation

• Breathing and relaxation techniques

If a fracture has already occurred, a physical therapist can guide safe recovery and rehabilitation, helping patients regain strength and confidence.

Education and Lifestyle Guidance

Physical therapists educate patients on how to live safely and actively with osteoporosis. This includes:

• Safe ways to bend, lift, and carry objects

• Modifications to the home to prevent falls (like removing tripping hazards or improving lighting)

• Guidance on footwear and assistive devices if needed

Empowering patients with knowledge helps them stay independent and injury-free.

Osteoporosis doesn’t have to mean a loss of independence or quality of life. With a tailored physical therapy program, individuals can strengthen their bodies, improve their balance, and reduce the risk of injury. Whether you’re newly diagnosed or living with the condition for years, partnering with a physical therapist can be a game-changer in managing osteoporosis safely and effectively.

If you or a loved one has osteoporosis, consider consulting a physical therapist to build a program that supports your long-term health and mobility. Strong bones begin with strong movement.

Understanding Arthritis: How Physical Therapy Can Help Each Type

October 14, 2025

Arthritis is not a single disease—it’s a term that refers to many different types of joint-related conditions that cause pain, inflammation, stiffness, and reduced mobility. It affects people of all ages and walks of life, and its impact can range from mildly uncomfortable to severely disabling.

While there is no cure for most forms of arthritis, physical therapy plays a vital role in managing symptoms, preserving joint function, and improving quality of life. In this blog, we’ll explore the most common types of arthritis and how physical therapy can help with each.

Osteoarthritis (OA)

What it is:

The most common type of arthritis, osteoarthritis is a degenerative joint disease caused by wear and tear of cartilage—the cushioning material between bones. It commonly affects the knees, hips, hands, and spine.

Common Symptoms:

• Joint pain and stiffness

• Limited range of motion

• Swelling and tenderness

• Cracking or popping sounds during movement

How Physical Therapy Helps:

• Strength training to support weakened muscles around the affected joint

• Low-impact aerobic exercises to improve endurance and reduce fatigue

• Range-of-motion exercises to maintain flexibility

• Manual therapy to reduce stiffness and pain

• Education on joint protection strategies and proper body mechanics

Rheumatoid Arthritis (RA)

What it is:

Rheumatoid arthritis is an autoimmune condition where the immune system mistakenly attacks the joints, leading to inflammation of the synovial membrane. RA often affects joints symmetrically (e.g., both wrists or both knees).

Common Symptoms:

• Swollen, warm, and painful joints

• Morning stiffness lasting more than 30 minutes

• Fatigue and fever

• Joint deformities over time

How Physical Therapy Helps:

• Joint protection techniques to reduce stress on inflamed joints

• Gentle range-of-motion and flexibility exercises to combat stiffness

• Custom exercise programs to maintain function without triggering flare-ups

• Splinting or assistive devices to support weak joints

• Hydrotherapy (exercise in warm water) for low-impact movement

Psoriatic Arthritis (PsA)

What it is:

Psoriatic arthritis occurs in people with psoriasis (a skin condition) and causes joint inflammation along with skin symptoms. It can affect any part of the body, including the spine and fingers.

Common Symptoms:

• Joint pain and stiffness

• Swelling in fingers and toes (dactylitis)

• Nail changes

• Fatigue

How Physical Therapy Helps:

• Stretching and posture training to reduce stiffness and spinal strain

• Hand therapy for fine motor control and dexterity

• Strengthening exercises to stabilize joints

• Balance and coordination exercises if the lower limbs are affected

• Education on flare-up management

Ankylosing Spondylitis (AS)

What it is:

A type of inflammatory arthritis that primarily affects the spine, causing the vertebrae to fuse over time. This can lead to reduced mobility and a hunched posture.

Common Symptoms:

• Chronic back pain and stiffness

• Pain that improves with activity

• Reduced flexibility in the spine

• Fatigue

How Physical Therapy Helps:

• Posture correction exercises to prevent spinal deformity

• Breathing exercises to maintain lung capacity

• Spinal mobility exercises to delay or reduce fusion

• Aerobic exercise to improve endurance

• Pain management techniques, including heat therapy

Gout

What it is:

A form of inflammatory arthritis caused by high levels of uric acid, leading to the formation of crystals in the joints. It often affects the big toe but can occur in other joints.

Common Symptoms:

• Sudden, intense joint pain

• Swelling and redness

• Joint tenderness (even to touch)

• Limited range of motion

How Physical Therapy Helps (between flare-ups):

• Education on lifestyle modifications to prevent future attacks

• Gentle mobility and strengthening exercises once the acute flare resolves

• Balance and gait training if joints of the foot or ankle are affected

• Weight management programs to reduce joint stress

Juvenile Idiopathic Arthritis (JIA)

What it is:

A type of arthritis that affects children under 16. It includes several subtypes and can lead to long-term joint damage if not managed early.

Common Symptoms:

• Swollen and painful joints

• Growth problems in affected limbs

• Fatigue or irritability

• Stiffness, especially in the morning

How Physical Therapy Helps:

• Play-based exercises to engage children and improve mobility

• Range-of-motion and strengthening routines appropriate for growing joints

• Custom orthotics or splints to prevent joint deformities

• Family education for consistent home support

The Big Picture: Why Physical Therapy Matters for Arthritis

No matter the type, arthritis can impact your mobility, independence, and daily comfort. While medications and surgery may be necessary in some cases, physical therapy offers a non-invasive, personalized, and long-term solution to:

✅ Reduce pain

✅ Increase mobility

✅ Strengthen supportive muscles

✅ Improve balance

✅ Prevent joint deformities

✅ Enhance overall quality of life

Arthritis may be a lifelong condition, but with the right care and guidance—especially from a licensed physical therapist—managing symptoms and staying active is absolutely possible.

If you’re living with arthritis or supporting someone who is, talk to your doctor about getting a referral to physical therapy. The earlier you start, the better the outcome.

The Powerful Role of Physical Therapy After a Breast Cancer Diagnosis

October 7, 2025

A breast cancer diagnosis is life-changing. While much of the focus understandably falls on treatments like surgery, chemotherapy, and radiation, there’s another key part of recovery that’s often overlooked — physical therapy.

Whether you’re newly diagnosed, currently in treatment, or in recovery, physical therapy (PT) can play a powerful role in helping you regain strength, mobility, and confidence. Let’s explore how.

1. Restoring Mobility and Strength

After surgery such as a lumpectomy or mastectomy, it’s common to experience tightness, pain, and limited range of motion — especially in the shoulders and chest. Radiation therapy can also cause tissue stiffness.

A physical therapist can help:

• Improve shoulder and arm movement

• Reduce tightness and scar tissue

• Guide safe, gentle exercises tailored to your stage of recovery

• Prevent long-term mobility issues

By working with a PT early, many patients avoid chronic stiffness or pain that might otherwise linger for years.

2. Managing Lymphedema

Lymphedema is swelling caused by a buildup of lymph fluid, often occurring when lymph nodes are removed or damaged during cancer treatment.

Physical therapists trained in lymphedema management can:

• Teach you lymphatic drainage techniques

• Apply specialized compression garments or bandaging

• Guide safe exercise to reduce swelling

• Monitor and catch symptoms early

Early intervention can make a dramatic difference in preventing or minimizing lymphedema.

3. Reducing Fatigue

Cancer-related fatigue is one of the most common and frustrating side effects of treatment. It can linger for months or even years. While rest is important, movement is medicine.

A physical therapist can design a safe, personalized exercise plan that gently increases energy and stamina over time — without overdoing it. Regular movement has been shown to:

• Reduce fatigue

• Improve sleep

• Boost mood and mental clarity

4. Improving Posture and Body Awareness

After surgery or radiation, many people unconsciously guard or protect the affected side, leading to poor posture and muscle imbalances. Over time, this can cause back, neck, or shoulder pain.

Physical therapy helps retrain your posture, improve body mechanics, and build awareness of how you move. You’ll learn how to:

• Sit, stand, and walk comfortably

• Rebalance your muscles

• Carry and move objects safely

This can also help you feel more confident in your body after treatment.

5. Supporting Emotional Recovery

The physical and emotional toll of breast cancer can’t be separated. Exercise — even in gentle forms — releases endorphins, which help ease anxiety and depression. Simply working with a compassionate therapist who understands your journey can be empowering.

You’re not just rebuilding your body — you’re reclaiming your life.

6. Long-Term Wellness and Prevention

Physical therapy isn’t just about recovery — it’s about thriving. As you transition from treatment to survivorship, PT can help you:

• Return to favorite activities

• Build a sustainable fitness routine

• Manage long-term effects of treatment

• Reduce the risk of recurrence through active lifestyle changes

Final Thoughts

Physical therapy is a vital — and often underused — part of breast cancer care. Whether you’re recovering from surgery, managing side effects, or simply looking to feel strong again, a physical therapist can be a key ally on your journey.

You don’t have to do this alone. Ask your oncology team for a referral to a physical therapist experienced in cancer rehabilitation. The road to recovery may be long, but every step forward is a victory — and physical therapy can help you take those steps with strength and confidence.

Stay Steady: Tips for Fall Prevention Month

September 30, 2025

September is Fall Prevention Month.

Every year, 1 in 4 people over age 65 experiences a fall, and unfortunately, 1 in 5 of those falls results in serious injuries like broken bones or head trauma. While falls are common in older adults, they’re not an inevitable part of aging. Research shows there are proven ways to reduce your fall risk through simple changes and targeted exercises.

Lower Body Strength is Critical

Your legs are your foundation for stability. As we age, we naturally lose muscle mass each year without resistance training. This lower body weakness directly increases your fall risk, making strengthening exercises essential for fall prevention.

Effective Lower Body Strengthening Activities:

• Walking regularly
• Water exercise (gentle on joints while building strength)
• Weight lifting or resistance band exercises
• Body weight exercises like squats and lunges
• Stair climbing

Your physical therapist can design a safe, personalized strengthening program that targets the specific muscles you need for better stability and balance.

Balance Training: Use It or Lose It

Balance is like any other skill – it requires practice to maintain and improve. Challenging your balance with simple exercises can make a real difference in preventing falls.

Simple Balance Exercises to Try

Start with these basic exercises, using a sturdy chair or counter for support if needed:

• Single-leg stands: Hold for 10-30 seconds on each foot
• Eyes-closed standing: Stand with feet together, eyes closed for 10-15 seconds
• Chair rises: Get up from a chair without using your hands
• Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other

Important: Always have something sturdy nearby to grab if you feel unsteady, and stop if you feel dizzy or uncomfortable.

Creating a Safer Home Environment

Many falls happen at home, but small, simple environmental changes can make a huge difference in your safety.

• Use night lights to improve visibility in hallways and bathrooms
• Remove loose rugs or clutter that could trip you
• Secure cords and cables out of walking paths
• Install grab bars in bathrooms near the toilet and shower
• Keep commonly used items within easy reach to avoid risky climbing

Don’t Forget About Vision & Medications

Your eyes and your medications play a big role in balance too. Don’t ignore these important components.

• Have your vision checked regularly – poor eyesight can cause you to miss tripping hazards.
• Talk with your doctor or pharmacist about your medications, especially if you feel dizzy, drowsy, or unsteady.

When to See a Physical Therapist

If you’ve noticed more unsteadiness, or if you’ve had a fall in the past, a physical therapist can help. A PT can:

• Assess your balance and strength
• Create a personalized exercise program
• Teach you strategies to stay safe and confident
• Work with your doctor or pharmacist on vision or medication concerns

Bottom Line

Falls are common, but they don’t have to be part of aging. By strengthening your legs, practicing balance, and making your home safer, you can reduce your risk and stay active.

This Fall Prevention Month, take one small step toward better balance – you’ll be glad you did.

References

1)      Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2.

1. https://pubmed.ncbi.nlm.nih.gov/23860265/

2)      Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664.

1. https://pubmed.ncbi.nlm.nih.gov/28925664/

3)      The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013.

5. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8

4)      Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review

1. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265

Articles/Content:

1)      Physical Therapy Guide to Falls

1. https://www.choosept.com/guide/physical-therapy-guide-falls

2)      Fall Prevention Starts with a Conversation

1. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers

3)      Balance and Falls

1. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

The Role of Physical Therapy in National Women’s Health & Fitness Day

September 23, 2025

Every year on September 25th, National Women’s Health & Fitness Day shines a spotlight on the importance of prioritizing wellness, staying active, and making healthy choices. It’s the largest women’s health promotion event in the U.S., encouraging women of all ages to take steps toward healthier living. Physical therapy plays a vital role in supporting these goals, offering women tools and strategies to improve fitness, prevent injury, and manage health conditions unique to their needs.

Promoting Lifelong Fitness

Physical therapy isn’t just about rehabilitation after an injury—it’s also about prevention and performance. Therapists design personalized exercise programs that help women stay active at every stage of life, from young adulthood to older age. Whether it’s building strength, maintaining balance, or enhancing flexibility, physical therapy supports safe and effective fitness.

Addressing Women’s Unique Health Needs

Women face specific health challenges that physical therapy can address, including:

• Pelvic health concerns such as incontinence, pelvic pain, and postpartum recovery

• Bone health issues like osteoporosis, which are more common in women

• Musculoskeletal pain linked to pregnancy, menopause, or repetitive daily activities

By focusing on these unique areas, physical therapy empowers women to move without limitations and maintain independence.

Supporting Healthy Aging

As women age, maintaining mobility becomes even more important for independence and quality of life. Physical therapy can help with fall prevention, joint protection, and staying active despite conditions like arthritis. Through guided exercises, women can keep doing the activities they love while reducing pain and stiffness.

Building Confidence Through Movement

One of the most valuable aspects of physical therapy is the confidence it brings. With the guidance of a physical therapist, women can learn proper movement patterns, safe exercise techniques, and strategies to overcome physical challenges. This confidence often translates into greater consistency in exercise and long-term wellness.

Celebrating Women’s Health Together

National Women’s Health & Fitness Day is an opportunity to highlight the importance of prioritizing health. Physical therapy is a partner in this journey, helping women at every age and stage of life stay active, strong, and resilient.

On this Women’s Health & Fitness Day—and every day—physical therapy offers women the support they need to live healthier, more active lives. Whether preventing injury, recovering from childbirth, or maintaining independence later in life, physical therapy is an essential part of women’s health.

The Role of Physical Therapy in National Rehabilitation Week

September 16, 2025

Each year, National Rehabilitation Week shines a spotlight on the importance of rehabilitation in helping people recover from illness, injury, or disability. It is a time to celebrate the resilience of patients, the dedication of healthcare professionals, and the powerful impact of therapy in restoring independence and quality of life. Among the many disciplines in rehabilitation, physical therapy plays a vital role in guiding individuals on their journey to healing and wellness.

What is National Rehabilitation Week?

National Rehabilitation Week is observed annually to raise awareness about the benefits of rehabilitation and the professionals who provide it. It highlights the wide range of services—physical, occupational, and speech therapy—that help individuals regain function and adapt to life after health challenges. It also serves as a reminder that rehabilitation is not just about recovery but also about empowerment and resilience.

The Role of Physical Therapy in Rehabilitation

Physical therapists are movement experts who design personalized treatment plans to help people improve strength, mobility, and overall function. During National Rehabilitation Week, it’s important to recognize the specific ways physical therapy supports recovery and long-term health:

• Restoring Mobility After Injury or Surgery
  
  Whether it’s recovering from a joint replacement, sports injury, or fracture, physical therapy helps patients safely rebuild strength and flexibility, reducing the risk of complications.

• Supporting Neurological Rehabilitation
  
  For individuals recovering from strokes, spinal cord injuries, or neurological conditions, physical therapy plays a key role in retraining movement patterns and promoting independence.

• Managing Chronic Conditions
  
  Conditions like arthritis, chronic pain, and cardiovascular disease can significantly limit activity. Physical therapists use exercise, manual therapy, and education to help patients manage symptoms and stay active.

• Promoting Preventive Care
  
  Rehabilitation doesn’t always begin after an injury. Physical therapy also emphasizes prevention—improving posture, balance, and movement efficiency to avoid future injuries.

Celebrating Patients and Professionals

National Rehabilitation Week is not only about raising awareness but also about celebrating the collaborative journey between patients and rehabilitation professionals. Physical therapists empower patients with knowledge, tools, and encouragement to take an active role in their recovery. Their work is about more than just movement—it’s about helping people regain confidence, independence, and hope.

Why This Week Matters

By observing National Rehabilitation Week, we acknowledge the importance of access to rehabilitation services for all who need them. It’s an opportunity to thank the physical therapists, assistants, and other rehabilitation professionals who dedicate their careers to improving lives. Most importantly, it reminds us that recovery is possible, and with the right support, individuals can overcome challenges and thrive.