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Category: Physical Therapy

Total Sports TherapyNewsPhysical Therapy
plantar fasciitis
By Admin 0 Comments Heatlhy Lifestyle, Physical Therapy

What Causes Plantar Fasciitis And How To Treat It

If you’ve ever felt a sharp pain in your heel when you take your first steps in the morning, you might be experiencing plantar fasciitis. This common condition affects millions of people each year and can significantly impact daily activities. Understanding the causes and treatment options is essential to finding relief and preventing recurrence.

What Is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. It supports the arch of the foot and absorbs shock when you walk. When this tissue is overstressed or strained, it can become inflamed, leading to heel pain.

Common Causes of Plantar Fasciitis

Several factors can contribute to the development of plantar fasciitis, including:

1. Overuse or Repetitive Strain

High-impact activities like running, jumping, or standing for long periods can stress the plantar fascia, leading to tiny tears and inflammation.

2. Foot Mechanics

Flat feet, high arches, or an abnormal walking pattern can alter weight distribution and put extra strain on the plantar fascia.

3. Improper Footwear

Wearing unsupportive shoes, especially those with thin soles, poor arch support, or lack of cushioning, can increase your risk.

4. Age

Plantar fasciitis is most common in people between the ages of 40 and 60 due to natural changes in foot structure and reduced tissue elasticity.

5. Weight Gain

Excess weight increases the pressure on your plantar fascia, particularly during weight-bearing activities.

Symptoms of Plantar Fasciitis

  • Sharp pain in the heel (especially with the first steps after waking)

  • Pain after prolonged standing or activity

  • Stiffness or tenderness in the arch of the foot

  • Pain that improves with movement but returns after rest

Effective Treatments for Plantar Fasciitis

The good news is that most cases of plantar fasciitis can be managed with conservative treatments. Here are some of the most effective options:

1. Rest and Activity Modification

Reducing or modifying activities that aggravate your foot can help the tissue heal. Avoid running, jumping, or standing for extended periods.

2. Ice Therapy

Applying ice to the heel for 15-20 minutes several times a day can reduce inflammation and relieve pain.

3. Stretching and Strengthening Exercises

Stretching the calf muscles and plantar fascia helps relieve tension. Strengthening foot muscles can also provide better arch support.

4. Supportive Footwear and Orthotics

Wear shoes with good arch support and cushioning. Custom orthotic inserts can redistribute pressure and support proper foot mechanics.

5. Physical Therapy

A physical therapist can develop a tailored exercise and treatment plan, including techniques like massage, taping, and ultrasound therapy.

6. Anti-Inflammatory Medications

Over-the-counter NSAIDs like ibuprofen can reduce pain and inflammation during flare-ups.

7. Night Splints

Wearing a night splint keeps the plantar fascia stretched overnight, preventing morning pain.

8. Medical Interventions

In chronic or severe cases, options like corticosteroid injections, shockwave therapy, or even surgery may be considered, although these are usually last resorts.

Preventing Plantar Fasciitis

To minimize the risk of plantar fasciitis:

  • Maintain a healthy weight

  • Wear supportive shoes, especially during exercise

  • Stretch regularly, particularly before and after physical activity

  • Avoid walking barefoot on hard surfaces

Final Thoughts

Plantar fasciitis can be frustrating and painful, but with early intervention and the right treatment approach, most people recover fully without surgery. If you're experiencing persistent heel pain, don't ignore it—addressing the issue early can get you back on your feet faster and with less discomfort.

ehlers-danlos syndrome
By Admin 0 Comments Physical Therapy ,

How Can Physical Therapy Treat Ehlers-Danlos Syndrome?

Ehlers-Danlos Syndrome (EDS) is a group of connective tissue disorders that affect the body’s collagen, often leading to joint hypermobility, unstable joints, frequent sprains, chronic pain, and muscle weakness. While there is currently no cure for EDS, physical therapy plays a key role in helping people manage symptoms, improve strength, and protect their joints for long-term function.

Why Physical Therapy Helps with EDS

People with EDS often experience joint instability because the connective tissue that supports their ligaments is looser than normal. This makes everyday movements more challenging and increases the risk of injuries. Physical therapy focuses on building stability, improving posture, and teaching safe movement strategies that reduce strain on joints.

Physical Therapy Goals for EDS

  1. Strengthening Muscles for Joint Support
    Since ligaments are not as effective at stabilizing joints in EDS, strengthening the muscles around those joints is essential. Targeted exercises for the hips, shoulders, knees, and core can reduce dislocations and improve overall stability.

  2. Improving Posture & Movement Mechanics
    Poor posture and improper movement patterns put extra stress on already vulnerable joints. A physical therapist can correct biomechanics to reduce strain and help patients move more safely in daily activities.

  3. Pain Management
    Chronic pain is common in EDS. Physical therapy may include gentle strengthening, manual therapy, or modalities like heat, cold, or electrical stimulation to ease discomfort while building function.

  4. Low-Impact Endurance Training
    Activities like swimming, stationary cycling, or walking programs may be recommended. These forms of exercise are easier on the joints while still improving cardiovascular health and endurance.

  5. Joint Protection Education
    A critical part of therapy is teaching patients how to avoid overstretching, limit repetitive stress, and use supportive devices (braces, kinesiology tape, or orthotics) when necessary.

  6. Balance and Proprioception Training
    Because joint position sense may be impaired in EDS, exercises to improve balance and coordination are especially helpful in preventing falls and injuries.

A Gentle, Consistent Approach

One of the most important things to remember with EDS is that progress takes time. Overexertion can lead to flares of pain or injury, so a gradual, carefully monitored program designed by a physical therapist is essential. With patience and consistency, physical therapy helps individuals with EDS improve strength, reduce injury risk, and live more comfortably.

Bottom line: While Ehlers-Danlos Syndrome cannot be cured, physical therapy is a cornerstone of care. By strengthening muscles, teaching safe movement, and managing pain, PT helps people with EDS gain more stability, function, and confidence in their daily lives. Total Sports Therapy has physical therapists that treat Ehlers-Danlos Syndrome. Contact our office at 480-272-7140 to schedule your appointment.

hip osteoarthritis
By Admin 0 Comments Heatlhy Lifestyle, Hip Pain, Physical Therapy

What Is Hip Osteoarthritis? A Guide to Understanding and Managing This Common Condition

If you've been experiencing stiffness, pain, or limited movement in your hip, you may be dealing with hip osteoarthritis—a common joint condition that affects millions of people, especially as they age. But what exactly is hip osteoarthritis, and how can physical therapy help manage it?

We’ll break down the causes, symptoms, and treatment options for hip OA—and explain how physical therapy can help you stay active and independent.

What Is Hip Osteoarthritis?

Osteoarthritis (OA) is a degenerative joint disease that occurs when the protective cartilage that cushions the ends of your bones gradually wears down over time. In the hip joint, this can lead to:

  • Pain

  • Stiffness

  • Swelling

  • Reduced range of motion

As the cartilage deteriorates, bones may rub against each other, causing inflammation, joint damage, and discomfort during movement.

Causes and Risk Factors

Hip OA usually develops gradually and is more common in people over the age of 50, but younger adults can also develop it, especially after an injury or due to structural abnormalities.

Common causes and risk factors include:

  • Aging and natural wear and tear

  • Previous hip injuries

  • Genetics or family history of OA

  • Obesity (extra weight puts more stress on joints)

  • Repetitive movements or physical labor

  • Poor hip alignment or hip dysplasia

Common Symptoms of Hip Osteoarthritis

  • Aching or sharp pain in the hip, groin, thigh, or buttock

  • Stiffness, especially after sitting or sleeping

  • Difficulty walking, standing, or climbing stairs

  • Clicking, popping, or grinding in the joint

  • Limited range of motion

  • Pain that worsens with activity and improves with rest

Symptoms may start mild and progress over time. Many people find they begin adjusting their lifestyle without realizing how much mobility they’ve lost.

How Is Hip Osteoarthritis Diagnosed?

A healthcare provider will review your symptoms and perform a physical exam, checking your range of motion, gait, and joint tenderness. Imaging tests like X-rays may be used to confirm cartilage loss or changes in the joint space.

How Physical Therapy Helps Hip OA

There’s no cure for osteoarthritis, but physical therapy is one of the most effective, non-surgical ways to manage symptoms and slow progression. A physical therapist can help you:

Reduce Pain

Hands-on techniques and gentle exercises help relieve joint stress and calm inflammation.

Improve Range of Motion

Targeted stretches and mobilizations restore movement to the hip, making daily tasks easier.

Strengthen Supporting Muscles

Stronger muscles—especially around the hips, glutes, and core—can take pressure off the joint and improve stability.

Improve Balance and Gait

PT can correct movement patterns and reduce limping or imbalance, making walking more efficient and less painful.

Delay or Prevent Surgery

Consistent physical therapy can preserve joint function and help many people avoid or delay the need for a hip replacement.

What to Expect in a PT Program for Hip OA

Your physical therapy plan will be tailored to your needs and may include:

  • Range-of-motion exercises

  • Strength training (bodyweight, resistance bands)

  • Postural training

  • Manual therapy

  • Low-impact aerobic exercise (walking, cycling, aquatic therapy)

  • Education on joint protection and home modifications

Final Thoughts

Hip osteoarthritis can be a frustrating and limiting condition—but it doesn’t have to define your life. With the right guidance and a consistent approach, physical therapy can help you manage pain, improve mobility, and stay active for years to come.

If you or someone you love is dealing with hip pain or stiffness, contact our office at 480-272-7140. Early intervention makes all the difference.

Let’s keep you moving—stronger, longer, and pain-free.

achilles injury
By Admin 0 Comments Heatlhy Lifestyle, Physical Therapy , ,

How to Avoid an Achilles Injury: Tips for Staying Strong and Pain-Free

The Achilles tendon is the largest and one of the most important tendons in the body. It connects your calf muscles to your heel bone and plays a crucial role in walking, running, jumping, and just about any activity involving your lower body. Because it bears so much strain, the Achilles is vulnerable to overuse, tightness, and even rupture.

Whether you’re an athlete, weekend warrior, or just getting back into exercise, taking steps to protect your Achilles tendon is essential. Here’s how to help prevent Achilles injuries and keep yourself moving pain-free.

1. Warm Up and Stretch Properly

Jumping straight into intense activity without warming up puts your Achilles at risk. Always start with light cardio—like walking or easy jogging—to get blood flowing. Follow up with dynamic stretches such as:

  • Ankle circles

  • High knees

  • Heel raises

  • Calf stretches (straight-leg and bent-knee)

Regular stretching of the calves and hamstrings can improve flexibility and reduce strain on the tendon.

2. Build Strength Gradually

Strengthening the calf muscles helps support the Achilles tendon. Incorporate exercises like:

  • Calf raises

  • Eccentric heel drops

  • Toe walking

But be careful not to increase the intensity or duration of your workouts too quickly. The 10% rule—no more than a 10% increase in volume per week—is a good guideline.

3. Wear Proper Footwear

Shoes that lack proper support or are worn out can contribute to tendon strain. Look for athletic shoes that fit well, provide good heel cushioning, and are appropriate for your activity. If you have flat feet or high arches, consider orthotic inserts to help reduce stress on the tendon.

4. Avoid Overtraining

Overuse is one of the most common causes of Achilles injuries. Make sure your training includes rest days and a mix of activities to avoid repetitive strain. Cross-training with low-impact exercises like swimming or cycling can help keep you active without overloading your Achilles.

5. Listen to Your Body

Pain, tightness, or swelling in the back of your heel or calf can be early warning signs of Achilles tendonitis. Don’t push through discomfort. Rest, ice, and gentle stretching can help address symptoms before they become serious.

6. Work on Mobility and Balance

Improving ankle mobility and lower body balance helps distribute forces more evenly when you move. Incorporate balance drills, foam rolling, and mobility work into your routine to enhance your biomechanics and prevent injury.

When to See a Professional

If you experience persistent Achilles pain, it’s a good idea to consult a physical therapist or healthcare provider. Early intervention can prevent chronic issues and help you recover faster if you're already dealing with tendon irritation.

Final Thoughts
Achilles injuries can sideline even the most active people. But with smart training, proper gear, and attention to your body, you can reduce your risk and keep your Achilles tendon strong and resilient. Prevention is always easier than recovery—so take care of your tendons now to stay active and injury-free later.

Want guidance on how to protect your Achilles or recover from tendon pain? Physical therapy can help! Reach out to us to schedule a consultation and start moving better today.

physical therapy after car accident
By Admin 0 Comments Back Pain, Physical Therapy ,

Physical Therapy After a Car Accident: What You Need to Know

Car accidents can leave more than just dents in your car—they can leave lasting effects on your body, even from low-speed collisions. Whether it’s whiplash, back pain, joint injuries, or muscle strains, physical therapy plays a critical role in recovery after a car accident.

If you’ve been in an accident recently or are still dealing with pain weeks or months later, here’s what you need to know about how PT can help you heal and get back to your normal life.

Common Injuries After a Car Accident

Even minor crashes can cause serious physical issues. Some of the most common injuries physical therapists treat after a car accident include:

  • Whiplash (neck strain from sudden movement)

  • Back and spinal injuries

  • Soft tissue injuries (bruises, strains, and sprains)

  • Joint injuries (shoulder, knee, hip)

  • Concussions and headaches

  • Decreased mobility or stiffness

  • Nerve pain (e.g., sciatica or tingling)

Many of these injuries don’t always show up immediately. Symptoms may develop days—or even weeks—after the accident, making early intervention crucial.

Why See a Physical Therapist After an Accident?

You may not think you need PT if you walked away from the crash, but even minor misalignments, strains, or soft tissue injuries can worsen without treatment.

Here’s how physical therapy helps:

1. Speeds Up Healing

PT increases blood flow, reduces inflammation, and encourages faster tissue repair—helping you recover quicker and more fully.

2. Reduces Pain Without Relying on Medication

Physical therapists use techniques like manual therapy, stretching, and targeted exercises to reduce pain naturally—without the side effects of long-term medication use.

3. Restores Mobility and Strength

Injuries often cause stiffness or weakness. PT helps restore range of motion, flexibility, and muscle strength so you can return to your daily activities safely.

4. Prevents Long-Term Issues

Ignoring pain or stiffness can lead to chronic problems down the road. Physical therapy helps correct movement patterns and alignment issues early—preventing complications later.

5. Helps You Return to Work and Daily Life

Whether you're lifting boxes or sitting at a desk, PT helps you return to work, hobbies, and normal life with less pain and better function.

What to Expect in Physical Therapy After a Car Accident

Your physical therapist will start with a full evaluation to understand your injuries and limitations. From there, they’ll design a personalized treatment plan, which may include:

  • Manual therapy to relieve muscle and joint stiffness

  • Therapeutic exercises to rebuild strength and stability

  • Postural training to reduce strain on injured areas

  • Stretching and mobility work

  • Balance and coordination training

  • Education on proper movement and injury prevention

Progress is gradual, and your plan will evolve as you heal.

When Should You Start PT After an Accident?

The sooner, the better. Even if you’re not feeling much pain right away, early intervention can:

  • Catch hidden issues

  • Prevent stiffness and scar tissue buildup

  • Get you back to normal faster

If it’s been weeks or months since your accident and you’re still feeling “off,” PT can still make a huge difference.

Will Insurance Cover Physical Therapy?

In many cases, auto insurance or personal injury protection (PIP) covers physical therapy after an accident—especially when prescribed by a physician. If you’re unsure about coverage, your PT clinic can often help verify benefits.

A car accident can shake up your life, but it doesn’t have to lead to lasting pain or limited mobility. Physical therapy is a safe, effective, and empowering way to recover fully—both physically and mentally.

If you've been in an accident and aren't feeling 100%, don’t wait. Contact our office at 480-272-7140 to schedule an evaluation and start your path to recovery.

when you need physical therapy
By Admin 0 Comments Heatlhy Lifestyle, Physical Therapy

How to Know When You Need Physical Therapy

Physical therapy (PT) is often associated with recovering from injuries, but it offers much more than rehabilitation. It can help manage pain, improve mobility, prevent future problems, and enhance overall quality of life. But how do you know when it’s time to see a physical therapist? Here are some key signs that PT might be the right choice for you.

1. Persistent Pain That Won’t Go Away

If you’ve been dealing with pain for weeks or months without improvement, it’s a sign that something isn’t right. Physical therapists specialize in identifying the root cause of pain and using targeted treatments—like manual therapy, exercises, and posture correction—to help you heal naturally.

2. Limited Mobility or Stiffness

Do you struggle to bend, twist, or move the way you used to? Whether it’s tight muscles, stiff joints, or post-injury restrictions, PT can help improve flexibility and restore movement. If daily activities like reaching overhead, squatting, or turning your head feel restricted, it’s time to seek professional help.

3. Difficulty with Balance or Frequent Falls

Loss of balance can happen due to aging, neurological conditions, or past injuries. If you notice that you're stumbling more often or feel unsteady on your feet, a physical therapist can work with you on balance training, strength exercises, and fall prevention strategies.

4. Pain During or After Exercise

Mild soreness after a workout is normal, but sharp or persistent pain isn’t. If exercising causes discomfort that lingers for hours or days, it may indicate muscle imbalances, joint dysfunction, or improper movement patterns. PT can help correct these issues and prevent future injuries.

5. Recovery from Surgery or Injury

If you’ve recently had surgery—whether for a knee replacement, rotator cuff repair, or spinal procedure—physical therapy is essential for regaining strength, flexibility, and function. The same goes for recovering from sports injuries, fractures, or accidents. A structured rehab plan helps ensure a full and safe recovery.

6. Chronic Conditions Affecting Movement

Certain conditions like arthritis, fibromyalgia, multiple sclerosis, and even diabetes can impact movement and cause pain. Physical therapy can help manage symptoms, improve strength, and maintain independence for people dealing with long-term health issues.

7. Headaches, Neck, or Back Pain

Poor posture, stress, and muscle imbalances can contribute to chronic headaches and neck or back pain. If you find yourself frequently reaching for pain relievers or feeling discomfort after sitting at a desk for long hours, a PT can help address the underlying causes.

8. Difficulty with Everyday Tasks

If simple tasks like climbing stairs, getting out of bed, or lifting objects have become difficult, PT can help restore strength and endurance. Don’t wait until things get worse—early intervention can prevent further decline.

9. You Want to Prevent Future Injuries

You don’t have to be in pain to benefit from PT! Many athletes and active individuals work with physical therapists to prevent injuries, improve performance, and optimize movement patterns. If you want to stay healthy and avoid setbacks, PT can be a great proactive choice.

When to See a Physical Therapist

If any of these signs sound familiar, it’s time to consult a licensed physical therapist. Arizona is a direct access to PT without a doctor’s referral, so you can get started right away.

Don’t wait for the pain to take over—prioritize your health and movement today!