If you are an active person dealing with persistent pain, there is a good chance you have asked yourself the same question over and over again: why doesn’t this work? You stretch. You rest. You ice. You strengthen. You try physical therapy, chiropractic care, massage, injections, or medications. Maybe you even go as far as surgery. Sometimes things improve for a short period of time, but the pain eventually returns. This experience is incredibly common among active adults, athletes, gym-goers, runners, and people who simply want to move well and live without constant discomfort. And despite what it may feel like, the reason pain relief has not worked for you is rarely because you are broken, weak, or beyond help. More often, pain relief fails because the approach is incomplete. This article will walk through why so many pain relief strategies fall short, especially for active people. We will explore the common traps that keep people stuck, why treating pain as a body-part problem rarely works long term, and what is often missing from the process entirely. The goal is not to give you another quick fix, but to give you clarity and a better way to think about pain. The Frustration of “I’ve Tried Everything” Many people who land here are not new to pain. They have been dealing with it for months or years. They have seen multiple providers. They have been given different diagnoses, different explanations, and different plans. One person is told their pain is coming from a disc. Another is told it is arthritis. Someone else hears it is inflammation, tight muscles, weak muscles, poor posture, or simply aging. Each explanation usually comes with a treatment that targets one isolated factor. What makes this so frustrating is that none of these explanations are entirely wrong. They are just incomplete. Pain is rarely caused by a single variable. When care is built around one lens only, even a good intervention can fail to create lasting change. The Symptom-Based Trap One of the biggest reasons pain relief doesn’t work is that most approaches are symptom-driven. The focus stays locked on where the pain is felt, rather than why that pain exists. If your knee hurts, everything becomes about the knee. If your back hurts, everything revolves around the back. The assumption is that the painful tissue is the problem. In reality, pain is often the end result of a much longer chain of events. By the time pain shows up, the body has usually been compensating for quite some time. Stress accumulates. Movement patterns adapt. Certain tissues take on more load than they are designed to handle. Eventually, something reaches its limit. When treatment focuses only on the site of pain, it may temporarily reduce symptoms, but it rarely addresses the deeper drivers that caused the overload in the first place. Why Body-Part Thinking Fails Active People Active people place unique demands on their bodies. Training, sports, lifting, running, and recreational activities all involve repeated movement patterns under load. The body does not operate as a collection of independent parts. It works as an integrated system. When one area loses mobility, stability, or control, another area often picks up the slack. For example: Limited hip motion can increase stress on the knee. Poor trunk control can overload the shoulders. Ankle restrictions can change how force travels up the chain. When care focuses only on the painful area, these compensations remain unaddressed. Even if the painful tissue calms down temporarily, the same stress patterns are still present. This is one of the main reasons pain returns as soon as activity levels increase again. The Overemphasis on Structure Another major reason pain relief fails is the tendency to overfocus on structural findings. Imaging like MRIs and X-rays often reveal disc bulges, arthritis, tendon changes, or degeneration. While these findings can be important in certain contexts, they are frequently overemphasized. Many people are told that these findings explain their pain completely. This can create fear, avoidance, and the belief that the body is fragile or damaged beyond repair. The reality is that structural changes are common, even in people without pain. More importantly, structure alone rarely explains why pain persists or why it comes and goes. When treatment becomes centered entirely on what an image shows, other critical contributors are often ignored. Why Temporary Relief Feels Like Progress (But Isn’t) Many pain relief tools work in the short term. Hands-on care, adjustments, injections, medications, and modalities can reduce symptoms quickly. This short-term relief can feel encouraging, especially when pain has been present for a long time. The problem is that symptom reduction alone does not equal resolution. If nothing changes in how the body moves, loads, and adapts, pain often returns once the temporary effects wear off. This cycle can repeat for years. Relief followed by recurrence. Hope followed by frustration. Without a plan to address the underlying system, pain management becomes the goal instead of pain resolution. Pain Is a System Problem, Not a Single Problem One of the most important shifts in understanding pain is recognizing that it is influenced by multiple interacting variables. These variables often fall into a few broad categories: Physical structure and tissue health Internal physiology and recovery capacity Movement patterns and variability Strength, endurance, and load tolerance Beliefs, stress, and mindset Every person in pain has a unique combination of factors across these categories. When only one area is addressed, the system remains unbalanced. This is why two people with the same diagnosis can have completely different outcomes. The Hidden Cost of Incomplete Care When pain relief doesn’t work, the cost is more than physical discomfort. Over time, people begin to lose trust in their bodies. They stop doing activities they enjoy. Training becomes inconsistent. Confidence drops. Some people start to identify with their pain. Others bounce endlessly between providers, hoping the next one will finally have the answer. Without clarity, it becomes easy to believe that pain is something to manage forever rather than something to resolve. Why Direction Matters More Than Another Treatment One of the most overlooked aspects of recovery is direction. Even the best tools fail when applied at the wrong time or to the wrong problem. Stretching can be helpful for some people and completely unhelpful for others. Strengthening can be essential or counterproductive depending on context. Without a framework to understand where pain is coming from and what variables matter most, treatment becomes a guessing game. Direction gives you a way to organize what you have tried, understand why it failed, and identify what is missing. For many people, simply understanding how pain works and why their previous approaches fell short is a turning point. A Better Way to Think About Pain Lasting pain relief usually requires a shift away from chasing symptoms and toward understanding systems. This does not mean ignoring structure or pain entirely. It means placing those elements into a broader context. When pain is approached as a complex interaction between movement, load, recovery, and mindset, solutions become clearer. Interventions can be prioritized. Effort becomes more focused. This is the difference between doing more and doing what actually matters. A Free Resource to Help You See the Full Picture If this perspective resonates, and you recognize yourself in the cycle of temporary relief and recurring pain, clarity is often the next missing piece. At Next Level Physical Therapy, we created a free guide called Pain Relief Secrets 2.0 to help active people better understand why pain persists and how to think about recovery more effectively. The guide does not offer quick fixes or generic advice. Instead, it walks through a complete framework for understanding pain, why common approaches fail, and how different variables fit together. It is designed to give you direction so you can make more informed decisions about your recovery and your health. If you are tired of guessing and want a clearer way to think about your pain, the Pain Relief Secrets 2.0 guide is available at no cost. Moving Forward With Confidence Pain relief does not fail because people do not try hard enough. It fails when the approach does not respect the complexity of the human body. When you stop looking for isolated fixes and start seeking understanding, progress becomes possible again. Whether you are early in your journey or have been stuck for years, the right framework can change how you view pain and what you do next. And sometimes, that shift alone is the beginning of lasting relief.

Dry needling is one of the most misunderstood tools in modern physical therapy. Some people assume it is acupuncture. Others think it is a temporary pain trick. Many are unsure what it actually does, why it works, or whether it is safe. At the same time, dry needling has become one of the most powerful techniques available for reducing pain, restoring movement, and accelerating recovery when used appropriately and in the right context. This article is designed to be purely educational. We will break down what dry needling actually is, how it works inside the body, what types of pain and injuries it helps most, what the experience feels like, and when it may or may not be appropriate. The goal is to help you understand how dry needling fits into a thoughtful, movement-based approach to recovery rather than viewing it as a standalone fix. What Is Dry Needling? Dry needling is a technique that uses thin, solid filament needles to target specific areas of muscle, tendon, or connective tissue. These needles are the same type used in acupuncture, but the purpose and clinical reasoning behind dry needling are different. In physical therapy, dry needling is most commonly used to address trigger points, muscle tension, and tissues that are not healing or functioning normally. The needle is inserted directly into the affected tissue to create a response that cannot be achieved through hands-on techniques alone. One of the simplest ways to understand dry needling is to think of it as an internal reset tool. Rather than applying pressure from the outside, the needle allows a clinician to interact directly with the tissue that is contributing to pain or movement restriction. Dry Needling vs Acupuncture Because the same type of needles are used, dry needling is often confused with acupuncture. While there are superficial similarities, the two approaches are fundamentally different. Acupuncture is rooted in traditional Chinese medicine and is based on concepts such as meridians and energy flow. Dry needling, on the other hand, is grounded in anatomy, physiology, and modern pain science. Dry needling targets specific muscles, trigger points, tendons, or joints based on a physical examination and movement assessment. The goal is to influence tissue healing, muscle function, and pain processing through well-understood physiological mechanisms. How Dry Needling Works for Pain Relief To understand why dry needling can be so effective, it helps to understand what is happening inside painful or dysfunctional tissue. Trigger Points and Muscle Dysfunction Muscles contract and relax through a complex exchange of ions across their cell membranes. In healthy tissue, this process allows muscles to lengthen, shorten, and respond to load normally. When a trigger point forms, this process becomes disrupted. The muscle fibers can become stuck in a contracted state, limiting blood flow and altering normal nerve signaling. This often results in tightness, pain, weakness, or referred symptoms elsewhere in the body. External manual therapy can influence the nervous system and provide temporary relief, but it cannot directly access the deeper tissue changes occurring within the muscle itself. Creating an Internal Reset Dry needling works by inserting a needle directly into the affected tissue. This punctures the muscle membrane and disrupts the dysfunctional state, allowing normal ion exchange and muscle function to resume. This process can elicit a local twitch response, which is a brief involuntary contraction of the muscle. While this sensation can feel unusual, it is often a sign that the needle has reached the appropriate area. By creating this internal stimulus, dry needling allows the tissue to reset in a way that is not possible through surface-level techniques. Stimulating Healing In addition to resetting muscle function, dry needling creates a small amount of controlled microtrauma in the tissue. This microtrauma stimulates the body’s natural healing response. In chronic pain conditions, healing can stall. The tissue remains irritated or dysfunctional without progressing through normal repair. Dry needling helps restart that process by signaling the body that healing is needed. This mechanism is one of the reasons dry needling can be effective for tendon pain, chronic strains, and long-standing injuries. What Types of Pain and Injuries Respond Best to Dry Needling? Dry needling is versatile and can be applied to a wide range of conditions when used appropriately. Muscle-Based Pain Dry needling is particularly effective for pain driven by muscular trigger points. This includes: Neck and shoulder pain Low back pain Hip and glute pain Calf and foot tightness Forearm and elbow pain In these cases, the goal is often to reduce excessive muscle tone, improve movement, and decrease referred pain. Tendon Pain and Tendinopathy Dry needling can also be used to stimulate healing in irritated or degenerative tendons. By inserting needles into or around the affected tendon, the clinician can encourage a localized healing response. This approach is often used for conditions such as: Achilles tendon pain Patellar tendon pain High hamstring tendon pain Rotator cuff–related shoulder pain Muscle Strains For muscle strains, dry needling can help accelerate recovery by addressing both the injured tissue and the surrounding muscles that often become overactive in response to injury. Hamstring strains are a common example where dry needling can be especially useful. Referred Pain Patterns Not all pain originates where it is felt. Trigger points can refer pain to other areas of the body. For example, hip muscles can refer pain into the low back, gluteal muscles can refer pain down the leg, and shoulder muscles can refer pain into the arm or hand. Dry needling allows clinicians to target the true source of the problem rather than only treating the area where pain is felt. When Dry Needling May Not Be Appropriate While dry needling is very safe when performed by trained clinicians, there are situations where caution or alternative approaches are warranted. Medical Considerations Individuals with bleeding disorders or those taking blood-thinning medications may require special consideration. Dry needling may still be appropriate in some cases, but the risks and benefits must be carefully weighed. Specific Diagnoses Certain conditions, such as complex regional pain syndrome or compartment syndromes, are not appropriate for dry needling. High-Risk Areas When needling near sensitive structures such as the lungs, clinicians must carefully consider risk versus reward. In some cases, alternative techniques may be more appropriate. Immediately Post-Surgical Situations Dry needling is typically avoided in the immediate post-operative period. This is not necessarily because it is unsafe, but because post-surgical tissues are already in an active healing phase and additional invasive techniques may not be appropriate at that stage. What Does a Dry Needling Session Feel Like? One of the biggest barriers to dry needling is fear of the unknown. Understanding what to expect can make the experience much more comfortable. The Needles The needles used in dry needling are extremely thin. They are nothing like needles used for injections or blood draws. Most people feel only a brief tap as the needle passes through the skin. Sensations During Treatment As the needle reaches the target tissue, you may feel a deep ache, pressure, or twitch. This sensation typically lasts only a short time. Once the needle is in place, most people report that they barely feel it. Electrical Stimulation In some cases, electrical stimulation is applied to the needles. This creates a gentle pulsing sensation that many people find relaxing and helpful. This stimulation can enhance the reset and healing effects of dry needling. What Happens After a Dry Needling Session? Many people notice immediate changes after dry needling. Movement may feel easier, and pain levels may decrease right away. Post-Treatment Soreness It is common to experience mild soreness for one to two days after treatment, similar to how muscles feel after exercise. This soreness typically resolves quickly and is often followed by noticeable improvement. Short-Term vs Long-Term Results Dry needling often produces fast changes, but lasting results depend on what happens next. If dry needling is used in isolation without addressing movement patterns, strength deficits, or loading strategies, symptoms may return. When combined with corrective exercise and movement retraining, dry needling can help create durable change. Common Misconceptions About Dry Needling “Dry Needling Fixes Everything” Dry needling is powerful, but it is not a cure-all. It is best viewed as a reset that creates an opportunity for change. “More Needling Is Always Better” Over-reliance on dry needling can become a crutch. The goal is not to needle indefinitely but to address why the tissue became dysfunctional in the first place. “It Only Works for Muscles” While commonly associated with muscle pain, dry needling can also influence tendons, joints, and the nervous system when used appropriately. How Dry Needling Fits Into a Bigger Recovery Picture Dry needling is most effective when it is part of a comprehensive treatment plan. By reducing pain, restoring movement, and stimulating healing, dry needling helps clear the road so that higher-level interventions can be more effective. Once tissues are functioning more normally, addressing movement quality, posture, strength, and coordination becomes far more productive. Interested in Dry Needling? If you are dealing with persistent pain, muscle tightness, or an injury that is not responding to traditional approaches, dry needling may be a helpful part of your recovery. At Next Level Physical Therapy, dry needling is used intentionally as part of a broader treatment philosophy focused on addressing the deepest root causes of pain. It is not used as a standalone fix, but as a tool to accelerate healing and improve movement so that long-term progress is possible. To learn more about how dry needling is used within a comprehensive plan of care, you can explore our Dry Needling service for additional details.

Performance, durability, and long-term athletic development all rest on one critical factor that is often overlooked: how well an athlete moves. Strength, speed, power, and sport-specific skill matter, but they are built on a base that determines how efficiently and safely those qualities can be expressed. This is where the Functional Movement Screen plays an important role. A Functional Movement Screen, often referred to as FMS, is not about testing how strong you are or how good you are at your sport. It is about identifying how well your body moves, how balanced your movement patterns are, and whether there are underlying limitations that may hold back performance or increase injury risk over time. This article breaks down what a Functional Movement Screen is, what it evaluates, who it is for, and why it is such a valuable tool for athletes. The goal is education, helping athletes and active adults understand how foundational movement influences everything that comes after it. What Is a Functional Movement Screen? A Functional Movement Screen is a standardized system used to evaluate fundamental movement patterns. Rather than focusing on sport-specific skills, it assesses how the body moves through basic positions that are essential for athletic performance. The core idea behind the Functional Movement Screen is simple: movement quality comes before performance output. If an athlete lacks mobility, stability, or coordination in fundamental patterns, those limitations will eventually show up as inefficient performance, recurring pain, or injury. One of the defining characteristics of the Functional Movement Screen is that it is not sport-specific. It is often described as human-specific. Regardless of whether someone plays baseball, soccer, hockey, football, or simply trains recreationally, the same foundational movement principles apply. The Performance Pyramid Explained To understand why the Functional Movement Screen matters, it helps to understand the performance pyramid model that guides how athletes develop. At the top of the pyramid is sport skill. This includes technical abilities like throwing, sprinting, cutting, skating, or swinging. These skills are highly specific and refined over time. The middle layer of the pyramid is performance. This includes qualities like strength, power, speed, explosiveness, and conditioning. These are often the focus of training programs. The base of the pyramid, however, is movement. This includes mobility, stability, balance, coordination, and the ability to move through fundamental patterns efficiently. The Functional Movement Screen focuses on this base layer. When the foundation is broad and solid, athletes can stack performance and skill on top of it more effectively. When the foundation is narrow or unstable, progress becomes harder and injuries become more likely. What Does a Functional Movement Screen Assess? The Functional Movement Screen evaluates two broad areas: foundational movement patterns and baseline performance capacity. Together, these areas provide a clearer picture of how an athlete’s body is functioning as a system. Foundational Movement Patterns This portion of the screen looks at whether an athlete can move freely and symmetrically through basic positions. It evaluates: Joint mobility and available range of motion Stability through the trunk and extremities Coordination and control during multi-joint movements Side-to-side asymmetries These patterns are not chosen at random. They reflect positions and movements that are repeatedly stressed in athletic activity. Limitations here often force the body to compensate elsewhere. Baseline Performance Capacity In addition to movement quality, a comprehensive screen evaluates how well an athlete produces and controls force. This includes several performance domains that are essential for sport. Rather than chasing maximum outputs, the goal is to ensure balanced competence across these domains. The Four Key Performance Domains A well-rounded Functional Movement Screen looks at performance capacity across four primary domains. Each domain represents a different demand placed on the body during athletic activity. Postural Control and Strength This domain reflects an athlete’s ability to maintain posture and generate force relative to body weight. It is not about maximal strength but about foundational strength and control. Deficits here can lead to compensations that affect movement quality and increase stress on joints and soft tissue. Movement Control Movement control refers to how well an athlete can coordinate and stabilize their body during dynamic tasks. Balance, coordination, and control under changing conditions all fall into this category. Poor movement control often shows up as inconsistent mechanics or difficulty maintaining form under fatigue. Explosive Control This domain relates to power and the ability to generate force quickly. Explosiveness matters in nearly every sport, but it must be supported by adequate movement quality and control. When explosive ability outpaces foundational movement, injury risk tends to rise. Impact Control Impact control reflects an athlete’s ability to absorb force and redirect it efficiently. This is critical for activities like jumping, landing, cutting, and sprinting. Inadequate impact control can lead to excessive stress on joints and connective tissue over time. Who Is a Functional Movement Screen For? The Functional Movement Screen is valuable for a wide range of athletes, not just those who are injured. Athletes Focused on Performance Development Many athletes seek a Functional Movement Screen because they want to improve performance efficiently. They may feel tight, restricted, or inconsistent but are not currently dealing with a major injury. The screen helps identify movement limitations that may be holding back progress before they turn into pain. Athletes Dealing With Chronic or Recurring Issues Some athletes are not acutely injured but feel constantly beat up. They deal with nagging tightness, stiffness, or recurring minor injuries. In these cases, the Functional Movement Screen can help uncover underlying movement patterns that repeatedly overload the same tissues. Post-Surgical and Return-to-Sport Athletes For athletes returning to sport after a significant injury or surgery, a Functional Movement Screen can be an important checkpoint. Even after completing rehab, subtle deficits may remain. Identifying and addressing these gaps before full return to play can reduce re-injury risk and improve confidence. What Athletes Miss Without a Functional Movement Screen Without a structured movement assessment, training decisions are often based on assumptions or generalized programs. Overemphasizing Sport-Specific Training Many athletes jump straight to sport-specific drills and advanced training without addressing foundational movement limitations. While these programs may look impressive, they often fail to address the root issues. Improving the foundation first often leads to better transfer to sport-specific performance. Relying on Generic Mobility or Strength Programs General mobility and strengthening routines can be helpful, but they may not target what an individual athlete actually needs. The Functional Movement Screen helps narrow focus so training time is spent where it matters most. Ignoring Asymmetries Small side-to-side differences are common, but over time they can contribute to performance limitations and injury. A Functional Movement Screen helps bring these asymmetries to light. What to Expect From a Comprehensive Functional Movement Screen A thorough Functional Movement Screen is more than just running through a checklist of tests. Initial Conversation and History The process begins with understanding the athlete. Injury history, training background, goals, and current challenges all provide context for the assessment. Standardized Testing The movement and performance tests used in a Functional Movement Screen are standardized and research-informed. This allows for objective scoring and comparison to established norms. Additional Movement Assessment Range of motion and table-based assessments help clarify why certain movement patterns appear during the screen. Clear Interpretation and Education Perhaps the most valuable part of the process is understanding the results. Athletes should leave knowing not just what scored well or poorly, but why those results occurred and how they connect. Why Strong Foundations Matter Long Term A Functional Movement Screen is not about perfection. It is about identifying opportunities to move better, train smarter, and reduce unnecessary stress on the body. For athletes, strong foundations support consistency. Consistency supports performance. Over time, this approach helps athletes stay healthier and progress more efficiently. Understanding movement quality early can change how athletes approach training, recovery, and long-term development. Interested in a Functional Movement Screen? If you are an athlete looking to improve performance, reduce recurring injuries, or prepare for a safe return to sport, a Functional Movement Screen can provide valuable insight. At Next Level Physical Therapy, our Functional Movement Screen is designed to evaluate both movement quality and baseline performance capacity. We use standardized, research-informed testing to identify foundational movement limitations and performance imbalances. Rather than focusing on sport-specific drills right away, the process helps clarify where your foundation may need attention so training can be more focused and effective. To learn more about how this assessment works and whether it is appropriate for your goals, you can explore our Functional Movement Screen service for additional details.

Running is one of the simplest and most accessible forms of exercise, yet it is also one of the most injury-prone. Many runners experience recurring pain, plateaus in performance, or the frustrating feeling that something is “off” but cannot pinpoint why. This is where running gait analysis becomes valuable. When done correctly, it goes far beyond watching someone run and offering technique cues. It reveals how your body’s movement patterns, strengths, and limitations show up with every step you take. In this article, we will break down what running gait analysis actually is, what it shows, how it helps with injuries and performance, when runners should consider one, what to expect from the process, and the common mistakes runners make when they skip this step. The goal is not to sell a service, but to help you understand how deeper insight into your running mechanics can change the way you train, recover, and progress. What Is Running Gait Analysis? Running gait analysis is the systematic evaluation of how you move while running. At its most basic level, it looks at how your body interacts with the ground, how forces are transferred, and how different joints and segments coordinate throughout the running cycle. Most runners think of gait analysis as watching slow-motion video of their stride. While video is part of the picture, true running gait analysis is about understanding patterns, not just appearances. It seeks to answer questions like: How does your body absorb and produce force with each step? Are you loading both sides of your body evenly? Where are you compensating for mobility or strength limitations? How consistent is your movement as fatigue sets in? Rather than labeling a runner as having “good” or “bad” form, gait analysis looks at efficiency, stress distribution, and repeatability. Two runners can look very different yet both run pain-free and perform well. The problem arises when certain patterns repeatedly overload tissues or limit performance potential. What Does Running Gait Analysis Actually Show? A comprehensive running gait analysis reveals far more than whether your foot strikes the ground a certain way. It provides insight into how your entire system works together under the repetitive demands of running. Force Distribution and Loading Patterns Running is essentially a series of controlled single-leg landings. With each step, your body must absorb force and then reapply it to move forward. Gait analysis can show: How much force you place through each leg Differences between right and left sides Whether certain joints are taking on more stress than they should These loading patterns often correlate with common running injuries, especially when the same tissues are stressed thousands of times per run. Timing and Rhythm Variables like cadence, ground contact time, and symmetry give insight into how smoothly you move. Changes in rhythm can signal fatigue, compensation, or inefficiency. While numbers alone do not tell the full story, they help highlight where to look deeper. Movement Strategies, Not Just Technique Perhaps most importantly, running gait analysis shows how your body solves the problem of forward motion. Limited ankle mobility, poor hip control, or reduced trunk stability will all show up somewhere in your stride. The gait pattern is often the end result, not the root cause. How Running Gait Analysis Helps With Injuries Many runners seek gait analysis because they are dealing with pain. Knee pain, plantar fasciitis, Achilles irritation, hip discomfort, and low back pain are all common reasons someone starts looking for answers. One of the biggest benefits of running gait analysis for pain is that it helps shift the focus away from the painful area itself and toward the broader movement pattern. Understanding Why Pain Keeps Coming Back When pain is treated in isolation, relief is often temporary. For example, knee pain may be addressed with local strengthening or stretching, but if the runner continues to load that knee excessively due to limited hip motion or asymmetrical force production, the symptoms often return. Running gait analysis helps identify these upstream and downstream contributors. Instead of asking “What hurts?” the question becomes “Why is this tissue being overloaded during running?” Reducing Guesswork in Rehab Without gait analysis, runners and clinicians often rely on trial and error. Exercises are added, mileage is adjusted, and form cues are tested without a clear understanding of what actually needs to change. By identifying specific movement patterns and asymmetries, gait analysis provides a clearer roadmap. Interventions can be chosen to address the underlying issue rather than chasing symptoms. Supporting a Return to Running For runners coming back from injury, gait analysis can highlight lingering compensations that remain even after pain has improved. Addressing these issues early can reduce the risk of re-injury and build confidence during the return-to-run process. How Running Gait Analysis Supports Performance Not all runners who benefit from gait analysis are injured. Many are healthy but feel stuck. They may struggle to hit pace goals, fatigue earlier than expected, or notice inconsistencies in their stride. Identifying Efficiency Leaks Small inefficiencies add up over long distances. Excessive vertical motion, prolonged ground contact, or uneven force distribution can increase energy cost. Gait analysis helps reveal where energy is being lost and why. Improving these areas does not necessarily mean forcing a new running style. It often involves addressing strength, mobility, and coordination deficits so that more efficient movement emerges naturally. Balancing Performance and Longevity Performance gains that come at the expense of tissue health rarely last. Gait analysis helps runners find a balance between running faster and staying healthy by highlighting patterns that may limit long-term progress. When Should a Runner Consider Running Gait Analysis? There is no single “perfect” time for gait analysis, but certain situations make it especially valuable. Recurring or persistent pain related to running Plateaus in performance despite consistent training Returning to running after an injury Preparing for a new distance or increased training load A sense that running form feels inefficient or inconsistent Importantly, gait analysis does not require that something be “wrong.” Many runners choose to be proactive, using the information to guide smarter training and reduce future injury risk. What to Expect From a Comprehensive Running Gait Analysis Not all gait analyses are the same. A meaningful assessment looks beyond the treadmill and considers the runner as a whole. Getting to Know the Runner First Before any running begins, a thorough history matters. Previous injuries, training volume, goals, and perceived limitations all provide context. Two runners with identical gait data may require very different approaches based on their background. Whole-Body Movement Assessment Running is influenced by how you move off the treadmill as well. Range of motion, strength, balance, and coordination all affect running mechanics. Assessing these elements helps explain why certain patterns appear during running. Data Collection During Running During the running portion, metrics such as cadence, ground contact time, force distribution, and asymmetries are collected. These objective measures help identify trends and areas for improvement. Connecting the Dots The most important part of the process is interpretation. Data alone does not create change. Understanding how movement limitations lead to specific running patterns is what allows runners to make meaningful improvements. Common Mistakes Runners Make Without Gait Analysis Many runners attempt to self-correct issues without fully understanding what is driving them. This often leads to frustration or new problems. Chasing Technique Cues Alone Focusing solely on cues like “increase cadence” or “change foot strike” can sometimes help, but often these changes do not stick. Without addressing the physical reasons behind the pattern, runners may revert back under fatigue. Overgeneralizing Exercises Generic strengthening and stretching programs are commonly prescribed to runners. While these can be helpful, they may miss the specific deficits that matter most for an individual’s gait. Ignoring Asymmetries Many runners assume that small side-to-side differences are normal and unimportant. Over time, even subtle asymmetries can contribute to overuse injuries or limit performance potential. Running Gait Analysis as a Long-Term Tool Running gait analysis is not about finding a perfect form or fixing every imperfection. It is about understanding how your body moves and how those movements influence pain, performance, and longevity. For runners dealing with pain, it offers clarity and direction. For runners chasing performance, it provides insight into efficiency and sustainability. In both cases, the value lies in connecting what happens during running to the deeper movement patterns that shape it. By viewing running gait analysis as an educational tool rather than a quick fix, runners can make more informed decisions about training, recovery, and progression. Over time, this understanding can be the difference between constantly managing setbacks and building consistent, confident running. Interested in a Running Gait Analysis? If you are dealing with running-related pain, struggling to break through a performance plateau, or simply want a clearer understanding of how your body moves when you run, a structured running gait analysis can provide valuable insight. At Next Level Physical Therapy, our running gait analysis is designed to go beyond surface-level observations. We combine treadmill-based running data with a comprehensive whole-body movement assessment to understand not just what your gait looks like, but why it looks that way. Using RunEasi technology, we collect detailed metrics such as cadence, ground contact time, force distribution, and side-to-side asymmetries. More importantly, we help connect those data points back to your mobility, strength, and movement patterns so the information is actionable and meaningful. If you would like to learn more about what the process involves and whether it is a good fit for you, you can explore our Running Gait Analysis service to see how it may support your running goals.

ACL injury recovery is often framed as a checklist. Regain your range of motion. Build strength. Pass return-to-sport testing. Get cleared and move on. But if ACL recovery were that simple, re-tear rates would not be as high as they are. Athletes would not consistently report feeling “off” months or even years after surgery. If you are recovering from an ACL injury, especially after reconstruction surgery, understanding one commonly overlooked factor can make the difference between simply returning to activity and truly returning with confidence and control. ACL Injury Recovery Is About More Than Strength and Straight-Line Motion One of the most common misconceptions in ACL injury recovery is that the knee is simply a hinge joint. Bend it. Straighten it. Strengthen it. While the knee does flex and extend, that is only part of the story. In real life and in sport, the knee functions as part of a complex system that includes the foot, ankle, hip, pelvis, and trunk. To recover fully from an ACL injury, especially if your goal is returning to sport, you must appreciate the rotational components of knee motion and how those are influenced by joints above and below the knee. The Knee Is Not Just a Hinge Joint The knee is often categorized as a hinge joint because its most obvious movements are bending and straightening. However, the knee also relies on subtle but critically important rotational movements. As the knee bends, the tibia naturally rotates internally relative to the femur. As the knee straightens, especially near full extension, the tibia rotates externally. This rotation is not optional. It is built into how the knee is designed to move. Why Non-Contact ACL Injuries Happen So Often Many ACL injuries occur without direct contact. An athlete plants their foot, changes direction, or lands from a jump, and the knee gives way. These injuries often occur when the knee is forced to absorb rotational forces that should have been shared by the hip and ankle. When those joints cannot contribute effectively, the knee takes on more motion and load than it is designed to handle. The Knee as the “Middle Child” of the Lower Body The knee is best thought of as a joint that responds to what is happening above and below it. The foot, ankle, and hip dictate how forces travel through the leg. If those joints are not moving or controlling motion well, the knee adapts. This matters during ACL injury recovery because the knee is ideally a stable joint, not the primary source of rotation. The Joint-by-Joint Approach to ACL Injury Recovery The joint-by-joint approach helps explain why ACL rehab often breaks down. Foot: primarily stable Ankle: needs mobility Knee: needs stability Hip: needs mobility Lumbar spine: needs stability Thoracic spine: needs mobility When mobility is lost at the ankle or hip, the knee often compensates. Why Losing Hip and Ankle Mobility Matters After ACL Surgery After ACL reconstruction surgery, many people focus exclusively on the knee. While understandable, this often creates blind spots. If hip mobility is limited, especially rotational mobility, the body still needs to rotate somewhere. The knee often becomes the path of least resistance. The same is true when ankle mobility is limited. Tibial Internal Rotation: The Most Overlooked Factor in ACL Injury Recovery One of the most commonly missed components of ACL injury recovery after surgery is tibial internal rotation. Tibial internal rotation refers to the ability of the lower leg to rotate inward relative to the femur. After ACL reconstruction, many people lose this motion due to surgical changes, stiffness, or protective movement patterns. How Loss of Tibial Internal Rotation Affects Knee Function When tibial internal rotation is limited: Knee flexion often feels stiff Squatting and decelerating feel awkward Cutting and pivoting feel unstable More importantly, the knee loses its ability to distribute forces efficiently. Why Strength Alone Does Not Fix This Problem Strength is important in ACL injury recovery, but it is not enough. If the knee lacks passive rotational mobility, strengthening exercises will not restore it. You cannot strengthen your way out of a joint motion restriction. Why Tibial Internal Rotation Often Requires Hands-On Care Unlike some mobility restrictions, tibial internal rotation deficits often require hands-on intervention. This is especially true after ACL reconstruction, where joint mechanics may be altered. Reinforcing Restored Motion Through Movement Once tibial internal rotation is restored passively, it must be reinforced actively. This involves controlled loading, specific positioning, and progressive exposure to rotational demands. Returning to Sport After ACL Injury Requires Rotational Control Returning to sport is not just about strength or straight-line running. Sport demands cutting, pivoting, and reacting to unpredictable forces. All of these require controlled rotation through the lower body. What to Do If You Are Recovering From an ACL Injury If you are currently recovering from an ACL injury, consider asking: Has my hip and ankle mobility been assessed? Has tibial internal rotation been evaluated? Am I being prepared for rotational demands? If not, important pieces of your recovery may be missing. Final Thoughts on ACL Injury Recovery After Surgery ACL injury recovery after surgery is complex. It requires more than timelines and protocols. The knee is not just a hinge joint. Rotation matters. Tibial internal rotation is one of the most overlooked aspects of ACL rehab, and ignoring it can delay recovery and increase reinjury risk. How Physical Therapy Can Help Working with a physical therapist who understands the full demands of ACL injury recovery can make a meaningful difference. A comprehensive approach that addresses hip mobility, ankle mobility, knee rotation, and movement control is critical for long-term success. If you're looking for expert help with your ACL recovery, don't hesitate to reach out to our team at Next Level.

If you’ve ever gone through traditional physical therapy and were left feeling like just another name on a chart, you’re not alone.  So many active adults and athletes don’t realize there’s a better way. One on one physical therapy. It’s personal, focused, and results-driven. At Next Level Physical Therapy, we believe individualized care isn’t just a luxury…it’s essential. In this post, we’ll break down what makes one on one PT different, how it can speed up recovery, why it leads to better long-term results, and share a real-life case study that shows the power of this approach. What Is One on One Physical Therapy? Personalized Care in Every Session 1. Attention and Balance: In a one on one setting, every session is just you and your physical therapist. No juggling multiple patients, no handing you off to an aide. This undivided attention means we’re fully focused on your unique movement patterns, goals, and progress. That way, we can get to the root cause of your pain that much faster.  A Deeper Understanding of Your Needs 2. Understanding: With traditional PT, therapists often see 2-4 patients at a time. That limits how much time they can spend truly understanding your condition. One on one care allows for deeper assessment and the ability to pivot your treatment plan in real-time, based on how your body responds. Better Connection with Your Physical Therapist 3. Trust and Connection: Engaging in one on one physical therapy vs traditional physical therapy allows you to build trust with your therapist. This is essential to following through with your plan of care with the confidence and determination you need to get pain-free and make it last.  Why Traditional PT Falls Short Divided Attention Equals Slower Progress In many clinics, you’ll see your PT for 10-15 minutes, then spend the rest of the session doing exercises on your own, or worse, being supervised by someone unfamiliar with your injury. It’s like trying to get personal training in a crowded gym class. You end up doing stale exercises and boring stretches by yourself, which can affect your whole mindset on recovery in the long run. And that can be as harmful as the injury itself.  One Size Doesn’t Fit All Cookie-cutter programs are common in traditional PT settings. But what works for a 70-year-old recovering from surgery probably won’t work for a 30-year-old CrossFitter dealing with chronic knee pain. Your body and your goals deserve a customized approach. Compared to traditional PT, one on one physical therapy allows for your physical therapist to zero in on your exact pain points and plan to help fix it. It’s the only way to be sure you’re getting the quality of care you deserve. Drawn Out Recovery Process The less time and attention your physical therapist has for you per session, the more drawn out your recovery will take in the long run. Which can end up costing you more money and valuable time.  Traditional physical therapy tends to rely on more passive treatments instead of really getting to the root cause of your pain. Which hinders their scope of understanding and can lead to a longer recovery process. When our clients come to us, one of the biggest things that have affected their lives surrounding their injury is the time they feel they wasted at other clinics or offices. Don’t fall into the trap of thinking there is a quick fix in traditional PT. The quality of your physical therapy can save you more time than you thought possible.  How One on One Physical Therapy Speeds Up Recovery Early Wins Build Momentum When we’re working with you one on one, we can make precise adjustments from day one. That means fewer flare-ups, less wasted time, and faster improvements. You’re not spending weeks doing exercises that aren’t right for you, we’re constantly refining your plan to move you forward. And that touches back on the idea of mindset. Pain lives in your brain. Your outlook on your recovery process can be the deciding factor on how fast the process actually is. Being able to refine your therapy early on can be the change you need to get pain-free. Real-Time Feedback Improves Movement Quality Form matters…a lot. In traditional PT, they aren’t overseeing every exercise, every stretch, every movement. Which can lead to improper form and prolonged injury! In a personalized session, we’re there to watch every rep, correct every subtle mistake, and help you develop better movement habits that protect your joints and prevent setbacks. One on One Care Sets You Up for Long-Term Success Addressing the Root Cause At Next Level, we don’t just chase pain. We dig deep to understand why you’re hurting. That might mean evaluating your gait, your lifting technique, or even your breathing mechanics. When we find and fix the root issue, results stick. Empowering You to Stay Pain-Free Education is a huge part of what we do. You’ll learn how to manage your condition, avoid future injuries, and keep moving well. That kind of knowledge pays dividends long after your last session. Our goal isn’t just getting you pain-free, it’s keeping you pain-free. And that’s the difference between one on one physical therapy like us and traditional PT. When you focus on the long-term, you can prevent the injury from coming back, and get even stronger in the process.  Case Study: From Chronic Shoulder Pain to Personal Bests Meet Jake, 35, Competitive Powerlifter Jake came to us after months of nagging shoulder pain that no one could figure out. He’d seen other PTs but felt like he was going through the motions without getting real answers. The Turning Point In our first one on one session, we noticed that Jake’s shoulder issue was actually coming from poor thoracic mobility and a weak core, not the shoulder joint itself. That insight changed everything. A Custom Plan That Delivered We built a plan around mobility drills, core control, and shoulder stability, progressively loading Jake back into his lifts. After 6 weeks, he was pain-free. After 10 weeks, he hit a personal record on his overhead press. “I didn’t realize how important personalized care was until I experienced it. The results speak for themselves.” – Jake Is One on One Physical Therapy Right for You? If you’re an active adult or athlete who: Feels like PT hasn’t worked for you in the past Wants faster, longer-lasting results Values individualized attention Is motivated to get back to your sport or training safely… …then one on one PT is a no-brainer. Ready to Take Your Recovery to the Next Level? Whether you’re recovering from an injury, managing chronic pain, or just trying to move and perform better, you deserve more than a generic treatment plan. At Next Level Physical Therapy, we help athletes and active adults get back to doing what they love, stronger, smarter, and pain-free. Get in touch today to start your personalized one on one physical therapy journey. Let’s find and fix the root of your pain, together. FAQ 1. What types of conditions or injuries are best treated with one on one physical therapy? One on one PT is ideal for a wide range of issues, from sports injuries, post-surgical rehab, and chronic pain to mobility limitations, strength deficits, and performance plateaus. Whether you’re dealing with runner’s knee, shoulder impingement, low back pain, or just want to move better and train smarter, individualized care ensures you get the most effective treatment for your body and goals. 2. How long does a typical one on one session last? At Next Level Physical Therapy, our one on one sessions typically last 60 minutes, depending on your needs. During that time, your therapist is 100% focused on you, evaluating, coaching, adjusting, and progressing your plan in real-time. 3. Do I need a referral from my doctor to get started? In most cases, no referral is needed to begin physical therapy in New Jersey. You can reach out to us directly, and we’ll guide you through the process. If we believe you need to consult with another healthcare provider first, we’ll let you know, your safety and success come first!

If you’ve ever had an injury, surgery, or condition that affected how you move or perform daily tasks, you’ve probably heard the terms occupational therapy (OT) and physical therapy (PT). But let’s be honest, unless you're in the healthcare world, these two can be really easy to mix up. Both OT and PT are essential rehabilitation services that help people regain function and independence, but they have distinct focuses and approaches.  Whether you're recovering from surgery, helping a child with developmental delays, or dealing with chronic pain, understanding the difference can help you choose the right path for your health journey. Let’s break it all down. Key Differences: Occupational Therapy vs Physical Therapy While OT and PT share some similarities, the biggest difference lies in what they focus on helping you to do: Occupational therapy focuses on helping you perform the activities or "occupations" that matter most in your daily life. Physical therapy focuses on improving your physical movement, strength, and mobility to help you function better. Let’s dig a little deeper into each to really understand the distinctions. Occupational Therapy 1. Focus: Function in Daily Life Occupational therapy is all about functional independence. It helps people of all ages participate in the activities (aka "occupations") that they need or want to do in their daily lives. Whether that’s brushing your teeth, cooking dinner, typing at work, or even playing a musical instrument. If something, be it an injury, illness, or disability, is getting in the way of those everyday tasks, an occupational therapist helps you work around it or through it. 2. Scope: Mind, Body, and Environment OT takes a holistic approach. It considers not just the physical limitations a person may face, but also cognitive, emotional, and environmental factors that may affect function. For example, someone with a traumatic brain injury might need OT to relearn how to manage time, use tools, or navigate social situations. A child with sensory processing issues might work with an OT to regulate sensory input during school tasks. 3. Example: Helping After a Stroke Let’s say someone has a stroke and loses partial use of their right arm. An occupational therapist might work with them to: Relearn how to dress using one arm Use adaptive equipment to cook safely Modify their home or workspace to reduce fall risk or fatigue 4. Goal: Independence and Meaningful Participation The ultimate goal of OT is to help you live your life with as much independence and meaning as possible. It’s not just about surviving, it’s about thriving in the roles and routines that matter most to you. Physical Therapy 1. Focus: Movement and Physical Function Physical therapy, on the other hand, zeroes in on restoring movement, strength, flexibility, and balance. PT is especially common after surgeries, injuries, or any condition that limits how your body moves. Physical therapists work to reduce pain, improve mobility, and help you avoid future injury or disability. Want to learn more? Speak with one of our Client Specialists to find out how you can avoid future injury with Next Level Physical Therapy! 2. Scope: Musculoskeletal and Neuromuscular Systems PTs focus primarily on your muscles, bones, joints, ligaments, tendons, and nerves. While they may consider emotional or lifestyle factors, the approach is typically more biomechanical. Whether it's post-op rehab for a torn ACL or strengthening muscles around an arthritic joint, PT is about helping your body move better. 3. Example: Recovering After Knee Surgery After ACL reconstruction, a physical therapist will help a patient: Regain range of motion in the knee Rebuild strength in the leg muscles Learn how to walk properly again Progress to running, jumping, or playing sports if applicable 4. Goal: Restore Physical Capacity and Prevent Re-injury The goal of PT is to get your body moving at its optimal level so you can live, work, and play without pain or limitations. It’s about performance, recovery, and prevention. Similarities: Occupational Therapy vs Physical Therapy Even though OT and PT focus on different things, they do have some key similarities: Both Aim to Improve Quality of Life Whether you're seeing an OT or a PT, the ultimate goal is the same: to help you function better and live a fuller, more independent life. Both Can Be Used Together In many cases, OT and PT work hand-in-hand. For example, a person recovering from a spinal cord injury might see a PT to work on core strength and leg mobility, and an OT to learn how to adapt to tasks like getting dressed or cooking. Both Require Personalized Treatment Plans No cookie-cutter plans here. Both therapies involve individualized assessment and goal-setting to meet the specific needs of the patient. Both Are Evidence-Based Both professions rely on research and clinical evidence to guide treatment decisions. Whether you're working on movement patterns or task modifications, the approach is grounded in science. How to Know Whether You Need Occupational Therapy vs Physical Therapy If you're wondering whether you or someone you love should see an occupational therapist or a physical therapist, here are some tips to help you decide: When to Consider Occupational Therapy: You’re having trouble with daily tasks like dressing, cooking, writing, or bathing You’re recovering from a stroke or brain injury You or your child has sensory processing difficulties or developmental delays You need help with adaptive strategies or equipment to stay independent You're experiencing challenges with cognitive function that affect daily life When to Consider Physical Therapy: You’re recovering from an orthopedic injury or surgery You’re experiencing chronic pain, limited mobility, or balance problems You’ve been diagnosed with a neurological or musculoskeletal condition You want to improve your strength, posture, or athletic performance You're at risk of falls or have mobility limitations When You Might Need Both: Sometimes, the line between OT and PT blurs. For example: A child with cerebral palsy might need PT to build strength and OT to learn to use a spoon or get dressed. An older adult recovering from hip surgery might need PT for walking and balance and OT to safely bathe or cook at home. The good news? You don’t have to figure it out alone. A medical provider, or even the therapists themselves, can help guide you to the right combination of care. Let’s Review: Occupational Therapy vs Physical Therapy Occupational therapy and physical therapy are both powerful tools for regaining independence, improving function, and living your best life. While they serve different roles, they’re often complementary, and in many cases, working with both types of therapists offers the best outcomes. Still unsure what you need? That’s totally normal. Your first step is talking to a healthcare provider or reaching out to a rehab clinic that offers both services. Your recovery isn’t one-size-fits-all… and your therapy shouldn’t be either. FAQ 1. Can occupational therapists and physical therapists treat the same conditions? Yes, sometimes. But they approach the condition from different angles. For example, someone recovering from a car accident may have both a PT and an OT on their care team. The PT might focus on restoring strength and range of motion, while the OT helps with daily tasks like getting dressed or using utensils again. It’s like two sides of the same coin: same condition, different goals. 2. Do I need a referral to start OT or PT? That depends on your state laws and insurance. Some states allow direct access, which means you can see a physical therapist without a referral. Occupational therapy often requires a referral, especially if it’s being billed through insurance. That said, even if you’re not sure, it’s always okay to reach out to a clinic. They can guide you through the referral or insurance process. 3. Is occupational therapy only for kids or people with disabilities? Not at all! While OT is well-known for helping kids with developmental challenges or adults with disabilities, it’s also incredibly useful for anyone who’s having trouble doing the things they need or love to do. That includes older adults recovering from injury, people with arthritis, stroke survivors, or even someone dealing with burnout or cognitive changes. If an activity is important to you and you’re struggling with it, OT might be able to help.

Do you ever feel a tingling sensation that starts at the base of your spine and goes down the backs of your legs? It can also get pretty painful, right?  This is sciatica.  Sciatica is a common yet debilitating condition that affects millions of people worldwide. Up to 40% of people deal with sciatica pain at some point in their lives. Usually characterized by pain that radiates along the sciatic nerve, it can significantly impact daily activities and overall quality of life. If you're struggling with sciatica pain, understanding its causes and learning some effective home exercises can help you find relief quicker than you may think. What is Sciatica? Sciatica is a condition that occurs when the sciatic nerve is irritated, compressed, or inflamed. It typically manifests as pain that travels from the lower back down through the buttocks and into one or both legs. This pain can vary in intensity, ranging from mild discomfort to severe, debilitating pain that makes walking or even sitting difficult. Possible Causes of Sciatica: Herniated Disc: One of the most common causes of sciatica is a herniated or bulging disc in the lower spine, which can press against the sciatic nerve. Spinal Stenosis: Narrowing of the spinal canal can put pressure on the sciatic nerve, leading to pain and discomfort. According to the National Institute of Health (NIH), spinal stenosis affects an estimated 10-15% of the population over the age of 50. Piriformis Syndrome: A tight or inflamed piriformis muscle can irritate the sciatic nerve as it passes underneath. Degenerative Disc Disease: Age-related wear and tear on the spine can lead to disc degeneration, which may contribute to sciatica. Muscle Imbalances: Weak core muscles and tight hamstrings or hip flexors can place undue stress on the lower back and sciatic nerve. *Looking for a physical therapist to help you with your sciatica pain? Speak with one of our client specialists today and learn how Next Level Physical Therapy can help YOU get pain-free! What’s the Deal with the Sciatic Nerve? The sciatic nerve is the longest and thickest nerve in the human body. It starts at the lower lumbar spine (L4-S3) and travels down through the buttocks and into each leg. This nerve plays a crucial role in movement and sensation in the lower extremities. Functions of the Sciatic Nerve: Provides motor function to the muscles of the lower leg, including the hamstrings, calves, and foot muscles. Enables sensation in the lower back, buttocks, legs, and feet. Helps with reflex actions like knee-jerk and ankle reflexes. Since the sciatic nerve runs through several different parts of your body, any compression or irritation can result in severe pain and functional limitations. 12 Home Exercises for Sciatica Pain Relief Doing targeted exercises at home can alleviate sciatica pain by improving mobility, reducing nerve tension, and strengthening supportive muscles. Here are 12 effective home exercises that can help with sciatica pain relief: 1. Sciatic Nerve Flossing Sciatic nerve flossing helps to improve the mobility of the sciatic nerve by gently gliding it through the surrounding structures. Sit upright on a chair with both feet flat on the floor. Extend the affected leg straight and point your toes upward while tilting your head back. Slowly lower your leg and flex your head forward. Repeat 10 times on each side. 2. Seated Sciatic Nerve Flossing Sit at the edge of a chair with one foot on the ground and the other extended straight. Flex and extend your foot while tilting your head forward and backward. Repeat 10 times per leg. 3. Prone Elbow Rested Position Lie face down and rest on your elbows, keeping your hips in contact with the floor. Hold this position for 30 seconds to 1 minute. This helps to reduce pressure on the lower spine and sciatic nerve. 4. Prone Press-Up Lie face down and place your hands under your shoulders. Press your upper body up while keeping your hips on the ground. Hold for 10 seconds and return to the starting position. Perform 10 repetitions. 5. Frog Leg Press-Up Start in the prone position on your belly. Place your hands under your shoulders and press up while slightly spreading your knees apart. Hold for 10 seconds and repeat 10 times. 6. Press-Ups with Hip Shift Perform a standard press-up but shift your hips slightly to one side. Hold for 5 seconds, then switch sides. Do 10 repetitions per side. 7. Lumbar Side Glide Stand with your affected side next to a wall. Place your elbow against the wall and gently press your hips away. Hold for 5-10 seconds and repeat 10 times. 8. Side-Lying Hip Lazy Roll Lie on your side with your knees slightly bent. Roll your top hip slightly forward, then return to the starting position. Perform 10 repetitions per side. 9. Single Leg Bridge Lie on your back with one foot flat on the floor and the other leg extended. Push through your grounded foot and lift your hips. Hold for 5 seconds and repeat 10 times per leg. 10. Glute Foam Rolling Sit on a foam roller with one ankle crossed over the opposite knee. Roll gently back and forth for 30 seconds. Switch sides and repeat. 11. Piriformis Foam Rolling Sit on a foam roller and position it under one glute. Roll back and forth to release tension in the piriformis muscle. Spend 30 seconds per side. 12. Kickstand Romanian Deadlift (RDL) Stand with one foot slightly behind the other for balance. Hinge at the hips while keeping a neutral spine. Lower until you feel a stretch in the hamstrings, then return to standing. Perform 10 repetitions per leg. Join our Facebook page to watch our Physical Therapist, Dr. Rich, explain these exercises in detail! Don’t Let Sciatica Pain Hold You Back Sciatica pain can be frustrating, but incorporating targeted exercises such as sciatic nerve flossing, foam rolling, and glute strengthening can significantly alleviate symptoms. If your pain persists or worsens, don’t hesitate to seek professional medical advice. By staying active and maintaining proper spinal health, you can keep sciatica pain at bay and enjoy a pain-free lifestyle. FAQ How is sciatica pain treated? Sciatica pain is usually treated by a combination of approaches, including physical therapy, medications, and in some cases, injections or surgery, with the goal of reducing pain and improving mobility. Speak with your doctor to determine the best course of action for you. Will sciatica pain go away? For many people, sciatica pain improves within a few weeks with proper care, including rest, stretching, and strengthening exercises. However, if left untreated or caused by more serious conditions like a herniated disc or spinal stenosis, it can persist for months or even become chronic. Does Next Level Physical Therapy treat sciatica pain? Yes! We help you get to the root cause of your pain so you can begin your journey to recovery while also giving you the tools to avoid future sciatica pain, setting you up for success in your active lifestyle. Speak with one of our Client Specialists today to begin your pain-free journey.

Let’s Talk Knee Pain! So, you’ve been dealing with knee pain for a while? The first step to recovery is understanding what is causing the pain in the first place.  Knee pain is a common complaint that affects people of all ages and activity levels. Knee pain affects approximately 25% of adults and causing millions of primary care visits annually. It can stem from injuries, mechanical problems, or other underlying chronic conditions. Some people experience pain behind the knee, while others feel discomfort on the inner side of the knee. But no matter the source, knee pain can be extremely frustrating and hold you back from performing even the simplest everyday activities. Understanding the causes and treatment options is key to keeping your knees strong and pain-free. Types of Knee Pain Pain behind the knee can be a result of issues like a Baker’s cyst, hamstring injuries, or even a blood clot known as deep vein thrombosis. This type of pain can make it difficult to fully straighten your leg or put weight on it. On the other hand, pain on the inner side of the knee is frequently caused by medial meniscus tears, MCL injuries, or osteoarthritis. Individuals with this pain often feel discomfort when climbing stairs, squatting, or after prolonged sitting. For some, knee pain is more generalized, meaning it could be due to overuse, improper joint alignment, or underlying conditions like arthritis. Identifying the type of knee pain you experience is the first step toward effective treatment.  So ask yourself specific questions about your knee pain: Does it hurt to stand up and sit down?  Does it hurt to walk, jog, or run?  Are you doing repetitive movements like squats or lunges with improper form?  Understand what triggers the pain, and you’ll be on the path to figuring out what the root cause of the pain actually is. What Are Some Common Knee Injuries? Knee injuries can range from minor sprains to severe ligament damage that may require surgery. These injuries often result from sports, accidents, or even everyday movements that put prolonged stress on the knee joint. Ligament Injuries The knee is supported by four major ligaments: Anterior Cruciate Ligament (ACL): In the center of the knee, the ACL prevents excessive forward movement of the shinbone and is commonly injured in sudden stops, twists, or impacts. Medial Collateral Ligament (MCL): The MCL supports the inner knee and is often damaged by excessive force pushing the knee inward. Posterior Cruciate Ligament (PCL): Also in the center of the knee, the PCL prevents the shinbone from moving too far backward. Lateral Collateral Ligament (LCL): Located on the outer side of the knee, the LCL is less commonly injured but can be strained by excessive force pushing the knee outward. Damage to any of these ligaments can cause significant pain and instability. The anterior cruciate ligament (ACL) is one of the most commonly injured, often torn due to sudden stops, twisting, or direct trauma. This injury is especially common in athletes who play sports like basketball, soccer, football, and BJJ. ACL injuries often require surgery for a full recovery. Meniscus Tears The meniscus is a piece of cartilage that cushions and stabilizes the knee joint. Acute meniscus tears are common among athletes and often occur during twisting movements. When torn, the knee may feel like it locks or catches during movement. Degenerative meniscus tears occur over time due to wear and tear. Older adults are more prone to these injuries, often experiencing pain and stiffness that gradually worsens over time. Tendon Injuries The patellar tendon, which connects the kneecap to the shinbone, can become inflamed due to repetitive stress. This condition, known as patellar tendinitis or Jumper’s Knee, is often seen in athletes who perform frequent jumping movements. Some More Insight on the Causes of Knee Pain There are many reasons why knee pain may develop, ranging from direct injuries to chronic health conditions and mechanical problems in the body. Injuries Traumatic knee injuries, such as fractures, ligament tears, or dislocations, often occur from falls, accidents, or sports-related incidents. Overuse injuries are another common cause, developing gradually due to repetitive motion, such as running or jumping. Chronic Conditions Conditions like osteoarthritis, rheumatoid arthritis, and gout can contribute to chronic knee pain. Osteoarthritis is one of the most prevalent causes, wearing down the protective cartilage in the knee over time. Rheumatoid arthritis, an autoimmune disease, leads to inflammation and joint damage, while gout results from uric acid buildup in the knee joint, causing sudden and severe pain. Mechanical Issues Poor alignment, muscle weakness, and tightness can also contribute to knee pain. When muscles surrounding the knee, such as the quadriceps and hamstrings, are weak or tight, they place unnecessary stress on the joint. Similarly, improper foot posture, such as flat feet, can alter walking mechanics, increasing strain on the knees.  This is where proper physical therapy comes into play. Sometimes, the pain itself is not a direct indication of the root cause of the pain. Identifying an underlying mechanical issue in the knee could be the key to fixing the issue itself (and prevent further injury while avoiding surgery). The PT’s at Next Level Physical Therapy are trained to find these root causes and not only get you back to pain-free movement, but improve the quality of that movement going forward. Want to know more? Fill out this form and one of our Client Specialists will be in touch! The Key to Knee Pain Management While knee pain can be frustrating, various treatment methods can help relieve discomfort and promote healing. A combination of home remedies, physical therapy, and medical treatments is often the most effective approach. Home Remedies One of the simplest ways to manage knee pain is through rest and ice therapy. Resting the knee allows tissues to heal, while applying ice helps reduce swelling and inflammation. Using compression with a knee brace or bandage can provide additional support, while elevating the leg helps minimize swelling. Apply ice packs for 15-20 minutes several times a day. Use compression sleeves or braces for additional support. Keep the leg elevated to reduce swelling. Physical Therapy Physical therapy plays a crucial role in knee pain recovery by strengthening the surrounding muscles, improving flexibility, and enhancing joint stability. Strengthening exercises focus on key muscle groups like the quadriceps, hamstrings, and glutes, which provide essential support for the knee. Flexibility training, including gentle stretching, can relieve muscle tension and improve movement, while balance and stability drills help prevent future injuries. Working with a physical therapist ensures that exercises are performed correctly and tailored to individual needs. 3 Low-Impact Stretches for Knee Pain Relief Stretching and exercise are the best ways to maintain knee health and reduce pain. By strengthening muscles and improving flexibility, you can reduce strain on the knee joint. Strengthening Exercises Strong muscles help absorb impact and support knee function. Quad sets, where you sit with your leg straight and tighten the thigh muscles, are great for engaging the quadriceps. Straight leg raises and step-ups also build leg strength while minimizing knee strain. Stretching Exercises Stretching is essential for maintaining flexibility and reducing tension. Here are a few to relieve knee pain: Hamstring stretch: to relieve tightness behind the knee Quadriceps stretch: improves front-thigh flexibility Calf stretch: to help with lower leg tightness that affects knee function Incorporating these stretches into a daily routine can improve movement and decrease stiffness. Low-Impact Activities For those looking for exercise alternatives that don’t place excessive stress on the knee, low-impact activities like swimming, cycling, and yoga are excellent options. Swimming provides resistance training without impact, cycling strengthens the legs while keeping the motion smooth, and yoga enhances flexibility and balance. Time to Take Control of Your Knee Pain Recovery Knee pain can interfere with daily life, but the right approach can help manage discomfort and restore mobility. Whether you’re dealing with pain behind the knee, pain on the inner side of the knee, or looking for knee pain exercises, taking proactive steps can improve knee health. By understanding the causes, recognizing symptoms early, and following a well-rounded treatment plan, you can maintain strong, pain-free knees for years to come. Join our Facebook group to watch Dr. Saige talk more about knee pain! FAQ Does Next Level treat knee pain? Yes! We treat all levels of knee pain from injury due to overuse to ACL post-op recovery. Let Next Level help you find the root cause of your pain so you can get back to your active and healthy lifestyle! What Causes Knee Pain? Knee pain can stem from a variety of factors, including injuries, chronic conditions, and mechanical issues. Injuries such as ligament tears, meniscus damage, and tendon inflammation are common causes, often resulting from sports, accidents, or overuse. Chronic conditions like osteoarthritis, rheumatoid arthritis, and gout can also lead to persistent knee pain by causing inflammation, cartilage breakdown, or joint damage. Additionally, mechanical problems such as poor posture, muscle imbalances, and improper movement patterns can contribute to knee discomfort over time. Understanding the root cause of knee pain is essential for effective treatment and long-term relief. How Do You Treat Knee Pain? Treating knee pain depends on the cause and severity of the discomfort. For minor pain, simple home remedies like rest, ice, compression, and elevation (RICE) can help reduce swelling and promote healing. Over-the-counter pain relievers, such as ibuprofen, can also provide temporary relief. If knee pain persists, physical therapy is often recommended to strengthen the surrounding muscles and improve joint stability. In cases of chronic knee pain caused by arthritis or long-term wear and tear, treatments like corticosteroid injections, bracing, or even lifestyle adjustments—such as weight management and low-impact exercises—can be effective. For severe injuries, including ligament tears or cartilage damage, surgical options like arthroscopic surgery or knee replacement may be necessary.