News Archives - Physical Therapy and Sports Rehab Norwood and Norfolk MA

August is National Wellness Month: How Physical Therapy Can Help You Feel Better – and Stay Better

by admin | Aug 5, 2025 | News, Physical Therapy Norfolk MA, Physical Therapy Norwood MA

August is National Wellness Month, a time dedicated to self-care, stress reduction, and building healthy routines. But wellness isn’t just about spa days or eating greens — it’s about taking real action to support your long-term health, mobility, and happiness.

At Physical Therapy & Sports Rehab (PTSR), we believe that wellness starts with movement — and sustains with support. Whether you’re recovering from an injury, dealing with chronic aches and pains, or just feeling off lately, physical therapy can be an essential part of your wellness journey.

💡 Wellness Is More Than Just Fitness

According to the Global Wellness Institute, the wellness economy is a $5.6 trillion industry — but many people still don’t know how to start simple, sustainable wellness practices. A recent survey from WebMD Health Services found that 70% of employees said wellness programs improve their overall well-being — but most people only engage when something goes wrong.

So what if we changed that?
What if we treated physical therapy not just as recovery care…
…but as preventative wellness care?

🏃 How Physical Therapy Supports Whole-Body Wellness

Here’s how PT can help improve your overall wellness — not just treat pain:

✅ Pain Prevention & Early Intervention

Many aches and injuries start small — a tight hip, a sore shoulder, a stiff lower back. Physical therapists are trained to catch those signs early and help you correct movement patterns before they become long-term issues.

✅ Improved Mobility & Energy

Movement begets more movement. When you move better, you feel better. PT helps improve flexibility, strength, balance, and coordination — so everyday tasks become easier and less tiring.

✅ Mental Health & Confidence

There’s a strong link between physical pain and mental health. Chronic pain and immobility can lead to stress, anxiety, and even depression. PT doesn’t just treat the body — it supports the mindset that healing and strength are possible.

✅ Personalized Attention

Unlike generalized fitness programs, PT is one-on-one and customized to your body, your lifestyle, and your goals. That’s real, targeted wellness.

✨ Simple Wellness Tips You Can Start Today

You don’t have to overhaul your entire life to feel better. Start small. Here are a few PT-approved tips you can try today:

🧍‍♂️ 1. Desk Stretch Reset

Sitting too long? Try this once every hour:

Roll your shoulders up, back, and down (3x)
Interlace fingers behind your back and gently stretch your chest
Stand up and march in place for 30 seconds

👣 2. Foot & Ankle Wake-Up

Tight calves or stiff feet? Before getting out of bed:

Draw the alphabet with your feet (A to Z)
Do 10 slow ankle circles each way
Finish with a few seated calf raises

🚶 3. Mini Walks = Mini Wins

Instead of one long workout, aim for 3 x 10-minute walks throughout your day. Movement improves circulation, digestion, mood, and pain management.

💧 4. Hydrate and Realign

Drink water and stretch when you refill. Pair habits for better results.

💬 Come See Us – Free 15-Minute Screenings All Month!

To celebrate National Wellness Month, we’re offering FREE 15-minute screenings at our Norwood and Norfolk clinics. Whether you’re new to physical therapy or just curious about that lingering pain, this is your chance to talk to a licensed PT — no pressure, no commitment.

📍 No waitlist
🗓️ No referral needed

💬 No obligation, just expert advice

We’d love to help you feel better and leave happier.

Call us today at (781) 769-2040 to schedule your screening — we’re here when you’re ready.

👉 Book online now: https://www.ptandsr.com/book-an-appointment/

Falls and Balance Issues: Regain Your Confidence – How Physical Therapy Helps

by admin | Jul 20, 2025 | Fall Prevention, News, Physical Therapy Norfolk MA, Physical Therapy Norwood MA, Vertigo, Vestibular Physical Therapy

Have you or a loved one started feeling less steady on your feet?

You’re not alone. Falls are one of the leading causes of injury, particularly in older adults — but they’re not just a “normal” part of aging. With the right care and support, balance can be improved and falls can be prevented.

At Physical Therapy & Sports Rehab (PTSR), we offer specialized treatments to improve balance, reduce fall risk, and help you regain your confidence in daily movement.

✅ Why Do Falls Happen?

There are many reasons someone may feel off-balance or at risk for falling:

Muscle weakness or loss of coordination
Vestibular (inner ear) dysfunction
Decreased mobility or joint stiffness
Poor posture and spinal alignment
Side effects from medication
Vision problems or neurological conditions

When left unaddressed, even one fall can lead to serious injuries — and long-term fear of falling often limits independence. That’s where physical therapy can help.

🧠 How PTSR Treats Balance & Fall Risk

At PTSR, we believe in treating the root cause of your imbalance — not just the symptoms. Our fall and balance program includes:

Comprehensive Evaluation

We start by identifying the key factors contributing to your imbalance. This includes:

Gait (walking) analysis
Functional strength testing
Neurological screening
Vestibular and proprioceptive assessments

Individualized Treatment Plans

Your therapy sessions are tailored to you. Treatments may include:

Strengthening exercises (especially hips, legs, and core)
Balance retraining using stability tools and surface variations
Gait training with or without assistive devices
Vestibular rehab for dizziness or vertigo
Home safety recommendations
Fall recovery strategies (how to safely get up from a fall)

Education and Empowerment

Our goal is to make you feel safe, strong, and confident again. You’ll leave with practical tools you can use daily to move more freely and avoid future falls.

👥 Who Can Benefit?

This program is ideal for:

Older adults who feel unsteady or fearful of falling
Individuals recovering from surgery or illness
People with neurological conditions such as Parkinson’s or stroke
Anyone who has experienced dizziness, lightheadedness, or recent falls

You don’t have to wait until after a fall to seek support. Prevention is key — and we’re here to help.

🏠 Ready to Feel More Steady?

If you or someone you care about could benefit from balance training or fall prevention therapy, we invite you to schedule an appointment with our expert team.
We’ll work together to help you walk with confidence again.

👉 Book online now: https://www.ptandsr.com/book-an-appointment/

Lumbopelvic Management Course: How PT&SR is Advancing Physical Therapy Excellence

by admin | Jan 28, 2025 | Back Pain, Chronic Pain, Lumbopelvic Management, News, Physical Therapy Benefits, Physical Therapy Month October, Physical Therapy Norfolk MA, Physical Therapy Norwood MA, PT Training

At PTSR, our mission goes beyond providing exceptional care to our patients—we’re also dedicated to fostering professional growth in the field of physical therapy. This April, we’re thrilled to host the Institute of Orthopedic and Sports Manual Therapy’s (IOSMT) Lumbopelvic Management Course at our Norwood clinic, a transformative learning opportunity for physical therapists and student PTs seeking to advance their expertise.

Why This Matters to Our Patients

Continuing education is critical for physical therapists to stay ahead of the latest techniques and research. When clinicians deepen their skills, they bring enhanced treatment approaches to every patient they work with. Hosting this course is just one way PTSR helps ensure our team and the wider PT community are equipped to deliver exceptional care.

The Lumbopelvic Management Course is especially valuable for addressing issues such as chronic pain, limited mobility, and functional challenges stemming from the lower back and pelvis—common areas that many patients struggle with. By empowering PTs with advanced tools, we’re helping our patients achieve better outcomes and an improved quality of life. Why This Matters to Physical Therapists As a physical therapist, staying at the forefront of evidence-based practices is essential to providing exceptional care for your patients. Whether you’re looking to earn continuing education units (CEUs), expand your clinical expertise, or refine your manual therapy skills, this two-day course is the perfect opportunity to take your practice to the next level.

About the Course

Scheduled for April 26–27 at our Norwood location, this hands-on course offers a deep dive into the evaluation, treatment, and management of the lumbopelvic region. It’s ideal for physical therapists and student PTs looking to elevate their clinical practice.

Course highlights include:

Advanced assessment techniques for the lumbar spine and pelvis.
Manual therapy methods for pain relief and functional improvement.
Strategies to integrate exercise programs into patient care.
Evidence-based approaches designed to maximize patient outcomes.

This course also provides valuable continuing education units (CEUs), making it a smart investment in your professional growth.
Registration Details: Spots are limited! To learn more and sign up, visit the IOSMT course page.

By participating in this course, you’re not only investing in your professional growth but also joining a larger movement to elevate the field of physical therapy. At PTSR, we’re proud to support clinicians in their journey to becoming even more effective, knowledgeable, and impactful caregivers.
For questions or additional information, please feel free to reach out to our team. We look forward to seeing you at the Lumbopelvic Management Course this April!

Don’t wait—register today and take the next step in your professional development.

How PTSR is Supporting the PT Community

As a clinic, we take pride in being a hub for learning and innovation. By hosting CEU courses like this, we’re making it easier for clinicians to access the training they need—right here in their community.

For physical therapists, this is a unique opportunity to sharpen your skills and network with other professionals. For patients, it’s reassurance that your care is guided by the most current, effective practices in the industry.

Spreading the Word

We’re excited to support this initiative and appreciate any help in sharing this event with your network! Whether it’s a social media post, an email, or word of mouth, every bit helps us reach PTs eager to expand their expertise.

Join Us in Advancing Excellence

At PTSR, we’re committed to building a community that values growth, learning, and exceptional care. Whether you’re a patient or a physical therapist, we believe in fostering an environment that supports your success.
To register or learn more about the Lumbopelvic Management Course, visit the official event page.

10 Signs You Need Physical Therapy in 2025 (And What to Do About It)

by admin | Jan 4, 2025 | Back Pain, Chronic Pain, News, Physical Therapy Benefits, Physical Therapy Month October, Physical Therapy Norfolk MA, Physical Therapy Norwood MA

Start the New Year Strong with PT

The start of a new year is the perfect time to focus on your health and well-being. Physical therapy isn’t just for athletes or post-surgery recovery—it’s a proactive way to improve your quality of life, manage pain, and prevent future injuries. At Physical Therapy & Sports Rehab, with offices in Norwood and Norfolk, MA, we’re here to help you take charge of your self-care journey.

Here are 10 signs you might need physical therapy and actionable tips to help you decide when to seek care:

1. Persistent Pain

Living with pain for weeks—or even months—is not normal. Physical therapy can identify the root cause and provide a personalized treatment plan to relieve pain and prevent it from returning.

Pro Tip: Keep a pain journal noting where the pain occurs, its intensity, and what triggers it. This helps your therapist better understand your condition.

2. Limited Range of Motion

If bending, reaching, or turning feels restricted, your mobility might be compromised. Physical therapy can help you regain flexibility and prevent further loss of movement.

Pro Tip: Try incorporating gentle daily stretches to test and improve your range of motion.

3. Difficulty with Daily Activities

Struggling with tasks like climbing stairs, lifting objects, or even getting out of bed? These challenges could signal underlying issues that physical therapy can address.

Pro Tip: Make a list of the activities that feel hardest and share them with your therapist for a targeted approach.

4. Recovering from Surgery

Surgery is just the first step toward recovery. Physical therapy ensures that you heal correctly and regain strength, mobility, and function.

Pro Tip: Follow your therapist’s post-surgical care plan carefully to maximize your recovery and avoid setbacks.

5. Chronic Headaches

Frequent headaches might be linked to tension in your neck, shoulders, or poor posture. Physical therapy can help alleviate these symptoms by addressing the source.

Pro Tip: Maintain proper posture while sitting or working to reduce unnecessary strain.

6. Sports Injuries

Whether you’re an athlete recovering from an injury or want to prevent one, physical therapy offers customized plans to get you back in the game safely.

Pro Tip: Strengthening exercises and proper warm-ups are key to injury prevention.

7. Balance Issues

Feeling unsteady or frequently tripping? Balance problems increase the risk of falls and injuries, but physical therapy can help you regain stability and confidence.

Pro Tip: Practice simple balance exercises like standing on one leg for 30 seconds to build strength.

8. Lingering Injuries

Old injuries don’t always heal completely and can resurface as pain or stiffness. Physical therapy targets these areas to restore proper function.

Pro Tip: Don’t wait—old injuries often worsen without intervention. Early care is always best.

9. Posture Problems

Poor posture can lead to chronic discomfort in your back, neck, or shoulders. Physical therapy can help correct these imbalances and teach you better habits.

Pro Tip: Use reminders or apps to check your posture throughout the day and incorporate
strengthening exercises.

10. Preventative Care

You don’t need to wait for pain or injury to start physical therapy. Proactive therapy helps you stay strong, flexible, and pain-free while preventing future issues.

Pro Tip: Schedule a consultation to discuss your goals and any potential concerns—prevention is the best medicine.

Why Choose PT & SR Physical Therapy in 2025?

This year, make your health a priority. Whether you’re managing a chronic condition, recovering from an injury, or simply looking to stay active, PT is a powerful tool for self-care. At PT & SR, we’re committed to helping our community live healthier, pain-free lives.

If you’re in the Norwood or Norfolk, MA area and notice any of these signs, don’t hesitate to reach out. Our team of skilled therapists is here to guide you every step of the way.

Start Your 2025 Journey Today!

Ready to take the first step? Contact us at (781) 769-2040 or request an appointment online to schedule a consultation or learn more about how physical therapy can support your health and wellness goals. Let’s make 2025 your best year yet!

Baseball Injuries: Preventing Arm Injuries in Youth and College Athletes

by admin | Nov 19, 2024 | Baseball Injury, Elbow Pain Treatment, Injury Prevention, News, Physical Therapy Benefits, Physical Therapy Norfolk MA, Physical Therapy Norwood MA, Sports Injuries

Why Arm Injuries Happen in Young Athletes

Baseball is a fun sport, but it can also lead to arm injuries, especially in young players. These injuries often happen because of the repeated throwing motion and the physical stress on growing bodies.

Common Causes of Arm Injuries

Overuse: Throwing too much without enough rest can cause overuse injuries. Muscles and tendons get tired and are more likely to get hurt.
Improper Technique: Using the wrong throwing technique puts extra stress on the shoulder and elbow.
Inadequate Warm-Up: Not warming up properly before playing can make muscles and tendons more prone to injury.
Lack of Strength and Flexibility: Young athletes who aren’t strong or flexible enough in their shoulders and arms are more likely to get injured.

Signs and Symptoms

It’s important to know the signs of arm injuries so you can get help early. Look for:

Shoulder Pain: Pain and tenderness when lifting the arm, weakness in the shoulder.
Elbow Pain: Pain on the inner side of the elbow, swelling, and a feeling of instability.
Labral Tears: Deep shoulder pain, clicking or catching in the shoulder.
Little League Elbow: Pain and tenderness around the elbow, swelling, and reduced range of motion.

When to See a Physical Therapist

If your child has any of these symptoms, it’s time to see a physical therapist:

Pain that doesn’t go away after a few days of rest.
Swelling or significant tenderness in the shoulder or elbow.
Decreased strength or range of motion.
Popping or snapping sensations in the joint.

Common Baseball Injuries

The most common injuries in young baseball players are overuse injuries of the elbow and shoulder. Playing through pain can turn a minor injury into a serious one. See a doctor if there is pain, swelling, or loss of motion in the shoulder or elbow.

Overuse Injuries

Overuse injuries develop when players throw too much without enough rest. “Little League elbow” and “Little League shoulder” are caused by too much throwing. Pitchers and catchers are most at risk. These injuries often need rest, physical therapy, and a gradual return to throwing.

Risk Factors for Injury

Playing in Multiple Leagues: Playing on more than one team can prevent proper rest.

Playing Year-Round: Young athletes should play baseball no more than eight months a year. Playing other sports helps balance muscle use.

Lack of Cross-Training: Cross-training helps balance overall strength and fitness.

Overtraining: Training too hard without a good fitness base can lead to injury.

Preventing Injuries

Parents, coaches, and athletes can help prevent injuries with these tips:

Thrower’s Ten Program: the gold standard prehab program for preventing shoulder and elbow injuries. Great for any skill level from MLB to Little League. Although it is specifically designed for baseball players it works for all overhead throwing athletes.

Conditioning and Flexibility: Warm up before playing and stretch afterward. Focus on shoulder and elbow stretches to prevent ligament and tendon problems.

Proper Throwing Mechanics: Use the correct techniques when pitching and throwing to avoid unnecessary stress on the arm.

Rest and Pitch Count

Proper rest and monitoring pitch counts are essential for preventing overuse injuries. Here are the current pitching recommendations for youth baseball players:

For more detailed guidelines, visit the MLB’s Pitch Smart guidelines.

Schedule an Appointment

If your child is experiencing pain or you want to prevent injuries, our team at the PHYSICAL THERAPY & SPORTS REHAB is here to help. Call 781-769-2040 today to set up an appointment or a free consultation and take the first step towards a healthier, injury-free season.

This blog is designed to be easy to read and provides clear, actionable advice to help prevent and treat baseball injuries in young athletes.

REFERENCES

Lyman S, Fleisig GS, Andrews JR, Osinski ED. **Effect of pitch type, pitch count, and pitching mechanics on risk of elbow and shoulder pain in youth baseball pitchers**. Am J Sports Med. 2002;30(4):463-468. doi:10.1177/03635465020300040201.

American Academy of Pediatrics. **Baseball and softball**. Pediatrics. 2012;129(3):e842-e856. doi:10.1542/peds.2011-3593. Available from: https://publications.aap.org/pediatrics/article/129/3/e842/31767/Baseball-and-Softball

Makhni EC, Lyman S, Fleisig GS, et al. **Shoulder injuries in the young athlete**. J Bone Joint Surg Am. 2015;97(7):587-596. doi:10.2106/JBJS.N.00814.

Grantham WJ, Moughan A, Gatt CJ, et al. **Injury prevention for the youth baseball pitcher**. Sports Health. 2017;9(6):481-484. doi:10.1177/1941738117732161.

MLB. **Pitch Smart guidelines**. Available from: https://www.mlb.com/pitch-smart/pitching-guidelines

American Academy of Orthopaedic Surgeons. **The Thrower’s Ten exercise program**. Available from: https://www.ortho.ufl.edu/sites/default/files/2023-10/Throwers-Ten.pdf

We are here for you.

Our team of experienced Physical Therapists is ready to provide you with personalized care and effective treatment solutions. For more information or to schedule your first step towards relief and improved health, contact us at (781) 769-2040 or request an appointment online.

Plantar Fasciitis: Heal Pain – Get Back on Your Feet!

by admin | Oct 10, 2024 | Chronic Pain, Heel Pain, News, Physical Therapy Benefits, Physical Therapy Norfolk MA, Physical Therapy Norwood MA, Plantar Fasciitis

Back on Your Feet: Effective Physical Therapy for Plantar Fasciitis

Are you tired of waking up with a stabbing pain in your heel? Does the thought of standing or walking fill you with dread? If so, you might be suffering from plantar fasciitis. This common yet painful condition can significantly impact your daily life, but the good news is, it’s treatable. At Physical Therapy and Sports Rehab, we specialize in providing tailored treatments that can help you say goodbye to heel pain for good.

Common Causes and Symptoms of Plantar Fasciitis

Plantar fasciitis occurs when the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes, becomes inflamed. This inflammation is typically caused by repetitive strain or overuse.

Common Causes:

Overuse from high-impact activities such as running or jumping
Prolonged standing on hard surfaces
Poor footwear with inadequate support
Obesity, which adds extra stress on the feet
Age-related changes in the foot

Symptoms to Look Out For:

Sharp, stabbing pain in the heel or bottom of the foot, especially upon waking up or after periods of inactivity
Increased pain after exercise (not during)
Swelling in the heel

How Physical Therapy at PT&SR Can Help Treat Plantar Fasciitis

Physical therapy is a highly effective treatment for plantar fasciitis. At Physical Therapy and Sports Rehab, we offer a comprehensive treatment plan tailored to your specific needs. Our techniques include:

Manual Therapy:

Hands-on techniques to massage and stretch the plantar fascia and surrounding muscles, which helps to reduce tension and improve mobility.

Therapeutic Exercises:

Customized exercise programs designed to strengthen the muscles in your foot and lower leg, which can provide better support to your plantar fascia.

Ultrasound Therapy:

Utilizing sound waves to stimulate blood flow and promote healing in the affected area.

Orthotics:

Specially designed shoe inserts that provide better arch support and reduce pressure on the plantar fascia.

Prognosis and Time to Recovery

With prompt and effective treatment, most patients experience significant improvement in their symptoms within a few weeks. Consistent physical therapy can lead to a full recovery in about 6 to 8 weeks, allowing you to return to your normal activities pain-free.

Take Action!

Don’t let plantar fasciitis keep you from enjoying your daily activities. At Physical Therapy and Sports Rehab, our experienced therapists are ready to help you achieve a pain-free life. Schedule an evaluation today to start your journey towards recovery. Contact us at 781-686-8667 or make an appointment.

By addressing your plantar fasciitis with professional care, you can take the first step towards a healthier, more active lifestyle. Don’t wait – let us help you get back on your feet!