Undergoing a hip replacement is a major step toward reclaiming your mobility and living pain-free. But surgery is only the beginning. What comes next—especially physical therapy and strengthening—is critical to your recovery and long-term success.
When it comes to fitness, most people focus on the workout itself—whether it’s lifting weights, running, playing sports, or doing a high-intensity class. But what you do before and after your workout can be just as important. In fact, proper warm-ups and cool-downs are essential for performance, injury prevention, and recovery.
Here’s why you should never skip these key parts of your routine—and how to do them right.
A warm-up prepares your body—and your mind—for exercise. Think of it like priming an engine before taking off at full speed.
Increases blood flow to muscles and joints
Raises core temperature for better performance
Loosens stiff muscles and improves flexibility
Activates the nervous system, improving coordination and reaction time
Mentally prepares you for the workout ahead
Reduces injury risk by easing your body into motion
Skipping a warm-up increases your risk of strains, sprains, and poor performance—especially during intense or high-impact activities.
A proper warm-up should be dynamic, progressive, and specific to your activity. It typically includes:
Gets your heart rate up and starts the blood flowing—think brisk walking, jogging, cycling, or jumping jacks.
Unlike static stretching (holding a stretch), dynamic stretching uses movement to gently increase range of motion. Try:
Arm circles
Leg swings
Hip openers
Walking lunges
High knees
Tailor your warm-up to your activity. A soccer player might do dribbling drills, while a weightlifter might perform bodyweight squats or push-ups.
After you finish working out, your body doesn’t just snap back to normal. A proper cool-down helps transition your system back to a resting state—and sets the stage for recovery.
Lowers heart rate and breathing gradually
Prevents blood pooling in the legs
Reduces muscle stiffness and soreness
Aids in recovery and flexibility
Promotes mental relaxation after intense effort
Your cool-down should last 5–10 minutes and include:
Slow walking, cycling, or light activity helps your heart rate and breathing return to normal.
This is the time to hold stretches for 20–30 seconds. Focus on the muscles you used during your workout:
Hamstrings
Quads
Calves
Chest and shoulders
Back and hips
Incorporate mindful breathing or light yoga poses to signal your body and brain that it’s time to recover.
After your cool-down, drink water and refuel with a healthy snack (especially after a longer or more intense session). This helps replenish energy stores and supports muscle repair.
Warm-ups and cool-downs aren’t optional—they’re essential. They prepare your body to perform, help prevent injury, and promote faster recovery. Just 5–10 minutes on each end of your workout can make a huge difference in how you feel and function.
So next time you hit the gym, the field, or the trail—don’t rush in or run out. Your body will thank you for taking the time to warm up and cool down properly.
Need help building a warm-up or cool-down routine tailored to your sport or injury history? Contact our office at 480-272-7140.
Arthritis affects millions of people worldwide, causing pain, stiffness, and reduced mobility. Whether it’s osteoarthritis from wear-and-tear or an autoimmune condition like rheumatoid arthritis, joint pain can make everyday activities feel like a challenge.
The good news? Physical therapy (PT) offers a proven, non-invasive way to manage arthritis symptoms and improve your quality of life—without relying solely on medication or surgery.
Let’s explore how PT works and why it’s such a powerful tool in managing arthritis and joint pain.
Arthritis is a general term for joint inflammation. The two most common types are:
Osteoarthritis (OA): The “wear and tear” type that occurs when cartilage breaks down over time.
Rheumatoid Arthritis (RA): An autoimmune condition that causes the immune system to attack the joints.
Other types include psoriatic arthritis, gout, and post-traumatic arthritis—but all can lead to pain, swelling, stiffness, and limited movement.
Physical therapists use a variety of techniques—like manual therapy, heat/cold therapy, and gentle mobilizations—to decrease inflammation and relieve joint pain naturally.
Stiff joints can make it hard to move freely. PT focuses on gentle stretching, range-of-motion exercises, and joint mobilizations to help you move more comfortably and confidently.
Weak muscles increase stress on arthritic joints. Physical therapy strengthens the muscles that support your joints, improving stability and reducing strain.
Arthritis in the knees, hips, or ankles can affect your balance. Physical therapists include balance and gait training to reduce your risk of falls and increase your overall safety.
Staying active is essential, but not all exercises are arthritis-friendly. PT helps you find the right type and intensity of activity—such as walking, swimming, or cycling—so you stay active without aggravating your joints.
By teaching proper body mechanics and posture, physical therapy helps you move in ways that protect your joints and minimize wear and tear over time.
Every case of arthritis is unique, which is why PT programs are highly personalized. Your physical therapist will assess:
The joints involved
Your level of pain and mobility
Strength and flexibility levels
Daily activity limitations
From there, they’ll create a plan tailored to your goals—whether that’s walking without pain, returning to gardening, or avoiding surgery.
Manual therapy to gently mobilize stiff joints
Therapeutic exercises to improve strength and function
Aquatic therapy for low-impact movement
Electrical stimulation (TENS) for pain relief
Postural and gait training to reduce joint stress
Physical therapy not only eases joint pain—it can:
Boost your energy
Improve sleep
Enhance your mood
Promote independence in daily tasks
Delay or even prevent joint replacement surgery
If arthritis pain is interfering with your daily life—or if you're looking to stay active and prevent flare-ups—now is the time to start physical therapy. Many clinics accept direct access patients, meaning you can schedule an evaluation even without a physician’s referral (depending on your state).
Arthritis doesn't have to control your life. Physical therapy empowers you to manage joint pain, move freely, and live actively—at any age. It’s one of the safest and most effective ways to take charge of arthritis without depending solely on medication or invasive procedures.
Ready to feel better and move easier? Contact us today at 480-272-7140 to start your personalized arthritis treatment plan.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
Physical therapy (PT) continues to evolve rapidly, driven by advancements in technology, patient-centered care, and a growing emphasis on holistic health. In 2025, PT is more accessible, personalized, and innovative than ever before. Here’s what you can expect when stepping into a physical therapy clinic in 2025.
Customization is the cornerstone of physical therapy in 2025. Therapists leverage data from wearables, genetic profiles, and advanced imaging to craft plans tailored to individual needs and goals. This precision approach enhances outcomes and minimizes recovery time.
The focus on whole-person wellness continues to grow. Physical therapists collaborate closely with other healthcare providers, including nutritionists, mental health professionals, and chiropractors, to ensure comprehensive care. Treatments now address not only physical impairments but also emotional and mental well-being.
In 2025, physical therapy isn’t just for recovery. Preventative care is a major focus, with therapists working to identify and address potential issues before they lead to injuries or chronic conditions. Regular PT sessions are becoming a routine part of maintaining overall health and mobility.
Patient empowerment through education is a priority. Clinics provide access to interactive tools, apps, and virtual tutorials that teach patients about their conditions and how to manage them effectively. Knowledgeable patients are more engaged and achieve better outcomes.
With advancements in technology and techniques, recovery times are shorter than ever. Innovations like regenerative medicine, precision exercises, and neuromuscular re-education are accelerating the healing process for a wide range of conditions.
Efforts to make PT more accessible have gained traction. In 2025, many barriers to care, such as cost and location, have been mitigated through telehealth, community outreach programs, and insurance reforms.
Expect to see state-of-the-art equipment in clinics, such as robotic exoskeletons for gait training and advanced hydrotherapy systems. Therapists are also employing techniques like dry needling, cupping, and myofascial release with greater precision thanks to enhanced training tools.
Data analytics play a vital role in physical therapy. Therapists use data to track patient progress, refine treatment approaches, and predict outcomes. Patients benefit from evidence-based care tailored to their specific conditions.
Physical therapy in 2025 is a blend of innovation, accessibility, and patient-focused care. Whether recovering from an injury, managing chronic pain, or pursuing preventative wellness, patients have more tools and resources than ever to achieve their health goals. The future of PT is here, and it’s brighter than ever.
Strengthen your shoulder muscles with our posterior scapula activation drill, tailored to enhance shoulder stability and prepare you for upper body activities.
Have you recently experienced pain in the neck that travels into the arm and hand? You could be dealing with neural tension. Neural tension occurs when the nerves in a specific area get irritated or compressed. Nerve glides are great exercises that help reduce this tension by creating more space for the nerves, improving blood flow, and promoting healthy movement. Here we highlight glides for three of the main peripheral nerves in the arm and hand.
Give each of these a try performing 10-15 repetitions.
These should become more tolerable over time as the effected nerves continue to heal.
Tennis elbow, or lateral epicondylitis, is a common condition caused by overuse of the muscles and tendons in the forearm. Despite its name, it’s not exclusive to tennis players and can affect anyone engaged in repetitive arm and wrist movements, from carpenters to pickleball enthusiasts.
If you’re dealing with tennis elbow, don’t worry—effective treatment and prevention strategies can get you back to doing what you love. Let’s explore how to manage this condition.
Tennis elbow typically presents as pain and tenderness around the outer part of the elbow. This discomfort can radiate into the forearm and worsen with gripping, lifting, or twisting motions. It stems from small tears and inflammation in the extensor tendons that connect to the lateral epicondyle of the elbow.
The first step in treating tennis elbow is to rest the affected arm. Reduce or avoid activities that exacerbate the pain, such as repetitive gripping or wrist extension. This gives the tendons time to heal.
Apply an ice pack to the outer elbow for 15–20 minutes, several times a day. This helps reduce inflammation and alleviates pain.
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can provide temporary relief from pain and inflammation.
Working with a physical therapist can accelerate recovery. Common exercises include:
A forearm strap or brace can help reduce stress on the affected tendons during activity. These devices redistribute pressure and protect the injury site.
For severe cases, a doctor may recommend corticosteroid injections to reduce inflammation. However, these should be used sparingly as repeated injections can weaken tendons.
Advanced treatments like extracorporeal shockwave therapy (ESWT) or therapeutic ultrasound have shown promise in promoting tendon healing.
PRP therapy involves injecting concentrated platelets from your own blood into the damaged tendon to promote healing. This newer approach is gaining popularity among athletes.
Surgery is rarely required for tennis elbow. However, if symptoms persist for more than 6–12 months despite conservative treatment, a surgeon may recommend a procedure to remove damaged tendon tissue and promote healing.
Whether playing pickleball, tennis, or engaging in other repetitive tasks, proper technique can minimize strain on your forearm muscles.
Incorporate strength-building exercises into your routine to improve resilience in the tendons and muscles around your elbow.
Avoid overuse by taking regular breaks during repetitive activities to rest your muscles.
Always warm up before physical activity and stretch your forearms to improve flexibility and reduce the risk of injury.
Tennis elbow is a treatable condition that, with proper care, doesn’t have to limit your daily life or hobbies. Whether through rest, therapy, or prevention, the right approach can help you recover and build strength for the future.
If your symptoms persist or worsen, consult a healthcare professional to explore advanced treatment options. With dedication and care, you’ll be back to doing what you love in no time!
Are you experiencing tennis elbow from pickleball or another activity? Let us know in the comments!
Aging is inevitable, but staying fit and healthy as you age is entirely within your control. For those over 50, maintaining fitness can lead to improved energy levels, better mental health, and enhanced quality of life.
There are many benefits to dry needling in helping you in your recovery process. Find out if dry needling might be right for you!
