That’s where body tempering comes in. This powerful recovery technique uses weighted cylinders (often 20–100+ lbs) to apply deep, sustained pressure to your muscles. 

It’s like the stronger cousin of foam rolling—without the awkward contortions—and it’s changing how athletes and active adults manage pain and mobilityspoonerpt.com.

At Continuous Motion Physical Therapy in Goodyear, we use body tempering to help CrossFit athletes, runners, barbell lifters, and everyday movers recover faster, move better, and perform at their peak. Here’s what you need to know.

What Is Body Tempering?

Body tempering was developed in 2014 by powerlifter Donnie Thompson. It involves placing a heavy steel or plastic cylinder on your muscles and either holding it statically or slowly rolling it along the muscle’s length. 

These cylinders can weigh anywhere from 20 pounds to over 100 pounds, depending on your goals and tolerances. The cylinder may be laid lengthwise over broad muscle groups or stood on end to pinpoint stubborn trigger points.

Unlike traditional deep‑tissue massage, body tempering compresses the muscle fibers rather than rubbing across them. This controlled pressure helps the fibers lengthen, the fascia release, and circulation improve without causing additional trauma.

How Body Tempering Works

During a session, you’ll lie on a table or mat and relax while a trained therapist applies the weighted roller to targeted areas. The deep, steady compression signals your nervous system to relax, allowing the tissue to release. 

Because the pressure is consistent and controlled, many people find body tempering more tolerable than aggressive massages.

If foam rolling isn’t cutting it and you want to speed up recovery, improve mobility, and train without setbacks, body tempering may be exactly what you need. 

At Continuous Motion Physical Therapy in Goodyear, AZ, we combine this technique with evidence‑based physical therapy and sports performance strategies to help you move better, recover faster, and train harder.

Ready to experience the benefits for yourself?
Book a Free Total Body Diagnostic Session at 623‑343‑8706. Let’s keep you active, pain‑free, and performing at your best!

Benefits of Body Tempering

Body tempering is part of the instrument‑assisted soft tissue mobilization (IASTM) family—similar to foam rolling, cupping, and gua sha—but it penetrates deeper into the muscles. Benefits include:

• Tension Release: Holding a contraction and breathing while a weighted cylinder rests on or is rolled over the muscle stretches the fibers and increases elasticity, helping release stubborn tensions.
• Improved Athletic Performance: Adding weight to tight muscle fibers reduces tissue tension without diminishing athletic performance. Increased muscle elasticity lowers the risk of soft‑tissue injuries, improves mobility, and reduces fatiguespoonerpt.com. Athletes often notice better form, smoother movement, and the ability to jump, lift, or run more efficiently.
  
• Reduced Soreness and Faster Recovery: Compression improves circulation, helping flush metabolic waste and deliver nutrients to tired muscles. In one study, athletes who used body tempering reported less delayed onset muscle soreness (DOMS) after strenuous exercisspoonerpt.com.
  
• Enhanced Mobility & Range of Motion: By softening tight spots and releasing fascia, body tempering can quickly improve flexibility, which is crucial for squats, presses, running form, and day‑to‑day movement.
  
• Comfortable Pressure: Despite using heavy rollers, the sustained compression feels more tolerable to many people than aggressive deep‑tissue work.
  

Who Should Use Body Tempering?

Body tempering isn’t for everyone. It applies significant pressure to tissues, so a thorough assessment is key. People with poor bone mass, low muscle tone, skin‑integrity issues, low pain tolerance, or a tendency to bruise easily might find the heavy cylinders uncomfortable and may be better served by gentler techniques.

However, body tempering can be a game‑changer for:

• Athletes and lifters with dense muscle mass or stubborn knots that don’t respond to foam rolling.
  
• Runners and endurance athletes dealing with recurring muscle tightness.
  
• Weekend warriors who want to recover quickly and stay active without losing days to soreness.
  
• Anyone with chronic tightness when stretching and foam rolling aren’t enough.
  
• Clients in rehab, when used alongside other physical therapy methods like manual therapy, dry needling, and strengthening exercises.
  

How We Use Body Tempering at Continuous Motion PT

At our Goodyear clinic, body tempering is always integrated into a personalized plan. We may use it before a session to wake up the muscles or afterward to aid recovery. 

We often combine tempering with mobility drills, dry needling, or manual therapy so you feel immediate improvements.

Common areas we treat include:

• Quadriceps & hamstrings
  
• Glutes
  
• Calves
  
• Lats and upper back
  
• Forearms for grip‑intensive sports
  

Safety and What to Expect

When administered by a trained therapist, body tempering is safe for most healthy adults. Here’s what to expect during your first session:

• A quick movement assessment to identify tight areas.
  
• Selection of the appropriate roller weight and target zones.
  
• Relaxation while the therapist applies steady pressure—no awkward positions like foam rolling.
  
• Sensations of deep pressure and warmth, but it should never be painful.
  
• Immediate improvements in mobility and comfort for many clients.
  

Frequently Asked Questions

Will it hurt?
You’ll feel deep pressure, but most clients find it more comfortable than deep‑tissue massage.

How heavy is the roller?
Weights range from 20 to over 100 lbs. We choose the right weight based on your body size, muscle density, and comfort.

How long does a session last?
Tempering typically takes 10–20 minutes as part of a full PT session.

Can I do it myself?
Home tools exist, but professional guidance ensures proper technique and safety—especially when working near sensitive areas.

How often should I get body tempering?
Athletes in heavy training might benefit from weekly sessions. For general maintenance, every couple of weeks is often enough.

Is it only for athletes?
No! Anyone seeking relief from tightness, soreness, or limited mobility can benefit—regardless of fitness level.

Ready to Try Body Tempering?

If foam rolling isn’t cutting it and you want to speed up recovery, improve mobility, and train without setbacks, body tempering may be exactly what you need. 

At Continuous Motion Physical Therapy in Goodyear, AZ, we combine this technique with evidence‑based physical therapy and sports performance strategies to help you move better, recover faster, and train harder.

Ready to experience the benefits for yourself?
Book a Free Total Body Diagnostic Session at 623‑343‑8706. Let’s keep you active, pain‑free, and performing at your best!

The post Body Tempering in Physical Therapy: The Recovery Tool You Didn’t Know You Needed first appeared on Continuous Motion Physical Therapy.

Pain behind your knee can come from more than just “overdoing it.” It might be linked to tight muscles, irritated tendons, or even how your joints move during certain exercises. The good news is, with the right approach, you can often fix it quickly and keep it from coming back.

If this pain shows up after your workouts, it’s worth paying attention to. A small issue now can become a bigger problem if you ignore it.

Common triggers include:
• Sudden increases in workout intensity or volume
• Weak or tight hamstrings and calves
• Poor form during squats, lunges, or running
• Old injuries you never fully addressed

When you understand the cause, you can take the right steps to reduce the pain and protect your performance. This means less time worrying and more time enjoying the results of your hard work.

Pain Behind Knee (and How to Fix It Fast!)

Why You Might Be Feeling That Ache After Activity

When you feel pain behind the knee after a workout or a long day of activity, it can signal anything from a mild muscle strain to a more complex knee joint issue.

In Goodyear and the greater Phoenix area, we see this often in people training for the Phoenix Marathon, competing in local pickleball leagues, or pushing through intense CrossFit sessions. You may notice it after running hills on Estrella Mountain trails or playing a weekend softball game at Goodyear Ballpark.

This pain might come from tight hamstrings, irritation in the posterior cruciate ligament, or even a fluid-filled sac called a Baker’s cyst.

However, we often see it triggered by

• Overuse from repetitive stress
• Old injuries you never fully rehabbed
• Muscle imbalances that put extra pressure on the affected leg.

Ignoring knee pain can lead to chronic knee pain or severe injuries that require longer recovery. The sooner you start treatment, the faster you can get back to the activities you enjoy.

Call us today at 623-343-8706 to request an appointment and take the first step toward lasting knee pain relief.

Common Causes We See in Sports PT

Pain behind knee could be linked to:
• Hamstring injury or strain during sprinting drills
• Posterior cruciate ligament injury from landing awkwardly after a jump
• Meniscus tear from twisting motions in sports
• Patellar tendonitis from repetitive jumping or running
• Popliteal cyst from underlying joint irritation
• Inner knee pain caused by medial collateral ligament strain
• Nerve compression or blood clot, especially if paired with leg swelling and other symptoms

These issues can range from mild to severe cases. If you have significant pain, difficulty walking, or persistent pain that worsens over time, you should seek a physical examination quickly.

How Sports PT Helps You Heal Faster

As sports physical therapists, we focus on pinpointing the exact cause through a detailed physical exam.

Once we know what’s going on, we design a plan to relieve pain, restore your mobility, and get you back to activity.

We may use:
• Manual therapy to address tight or restricted soft tissue
• Targeted strengthening for hamstrings, quads, and other leg muscles
• Movement retraining to protect your knee joint during sport
• Taping or elastic bandage support for stability
• Blood flow restriction training to safely strengthen without overloading the injured leg

When to Get Pain Behind Knee Checked Immediately

If your posterior knee pain comes with sudden pain, rapid swelling, or you cannot bear weight on the affected leg, you may have a ligament tear, torn cartilage, or even a deep vein thrombosis. Severe injuries like these require immediate medical attention.

Other red flags include:
• Fluid-filled swelling that appears quickly
• Severe pain with a dull ache that doesn’t improve
• Fever or warmth in the joint, which may indicate septic arthritis
• Joint pain linked to autoimmune diseases like rheumatoid arthritis or psoriatic arthritis

The Goal: Back to What You Love

Whether you are training for your next race, hiking Skyline Regional Park, or enjoying your weekly rec league game, your goal is to move without pain and with confidence.

Sports physical therapy gives you a clear, structured path to fix pain behind the knee, prevent future injuries, and keep your performance at its best.

Get Lasting Pain Relief and Stay Active

How We Help You Move Without Limits

At Continuous Motion Physical Therapy, we focus on more than just easing pain behind knee symptoms. We help you correct the root cause so you can stay active in the sports and activities you love.

Whether you are training for a local marathon, hiking Estrella Mountain trails, or keeping up with your kids at the Goodyear Ballpark, we create solutions tailored to your body and your goals.

We guide you through:
• Hands-on techniques to improve mobility and reduce pain
• Strength training designed to protect your knee joint and prevent future injury
• Movement retraining so you can return to activity with confidence
• Sports-specific rehab to restore your performance level

Why Our Approach Works

You get one-on-one attention from a Doctor of Physical Therapy who understands the demands of an active lifestyle in Arizona.

We take time to listen, assess, and create a clear plan that fits your needs. Your program is designed to help you progress quickly while keeping your workouts safe and effective.

We combine proven techniques like manual therapy, dry needling, and performance video analysis with targeted exercises that address your unique movement patterns.

The result is lasting relief, stronger muscles, and better performance.

Your Next Step to Pain-Free Living

Ignoring knee pain can lead to chronic knee pain or severe injuries that require longer recovery. The sooner you start treatment, the faster you can get back to the activities you enjoy.

Call us today at 623-343-8706 to request an appointment and take the first step toward lasting knee pain relief.

The post Pain Behind Knee After a Workout? Here’s the Fastest Fix first appeared on Continuous Motion Physical Therapy.

To figure out what’s really going on, you need to know:

• The key signs of pelvic floor dysfunction
• What a “tight” pelvic floor actually feels like
• Why “strong” doesn’t always mean healthy

Let’s dig into how to tell if your pelvic floor is tight or weak and what that means for you.

Pelvic Floor Muscles and Pelvic Pain

If you’re experiencing pelvic pain, leaking urine, or unexplained fatigue in your core, it’s time to take a closer look at your pelvic floor muscles. As a sports physical therapist, I see athletes every week who don’t realize their pelvic discomfort is tied to tight or weak pelvic floor muscles.

Let’s break this down so you know what’s happening and how targeted pelvic floor physical therapy can help.

Understanding Pelvic Floor Muscle Dysfunction

Your pelvic floor muscles support your pelvic organs, help control bladder and bowel movements, and work with your abdominal muscles to stabilize your core.

When these muscles become too tight or too weak, your performance and quality of life suffer.

A few things that can cause pelvic floor dysfunction include:

• Overtraining without proper recovery
• Chronic constipation or frequent straining
• Poor lifting mechanics or postural habits
• A history of abdominal or pelvic surgeries
• Chronic cough or past injuries to the pelvic area

If your pelvic floor is tight, it may feel like deep pressure near your pubic bone or a burning sensation around the vaginal canal or rectum.

Weak pelvic floor muscles might feel like heaviness, a lack of control, or leaking urine during workouts.

Common Symptoms Athletes Shouldn’t Ignore

You don’t have to deal with these issues alone. Pelvic floor symptoms often overlap, but the most common complaints we hear in the clinic include:

• Painful sex or decreased sexual sensation
• Pelvic heaviness or dragging feelings
• Urinary urgency or frequent urination
• Difficulty starting or stopping bowel movements
• Leaking urine during exercise or sneezing
• Lower back pain that won’t resolve with standard core work

These symptoms suggest your pelvic floor muscle tone is either too high or too low. Knowing which one is the problem is the key to solving it.

You don’t have to figure it out alone. Reach out now to start your personalized pelvic floor recovery with a physical therapist who truly listens and gets it.

Schedule your Discovery Visit or call us directly at (623) 343-8706. We’re here when you’re ready.

How a Pelvic Floor Physical Therapist Helps You Find the Root Cause

We don’t just hand you a list of pelvic floor exercises and send you on your way.

Instead, we start with a full-body movement assessment to understand how your pelvic floor muscles work with your hips, glutes, and core.

If you’re dealing with pelvic floor tightness or overactive pelvic floor muscles, we’ll guide you through:

• Breathing drills to reduce pelvic floor muscle tension
• Deep hip and pelvic stretches that target tight muscles
• Relaxation techniques for calming the nervous system
• Muscle control strategies to improve coordination

If you have underactive pelvic floor muscles or signs of pelvic floor muscle weakness, we’ll shift to strengthening. That can include:

• Foundational core and glute work that supports pelvic floor health
• Kegel exercises performed correctly with real-time feedback
• Sport-specific movements that retrain how your pelvic floor responds under load

Pelvic Pain Doesn’t Mean You Have to Stop Moving

You can absolutely stay active while working through pelvic floor issues. The key is choosing movements that support healing instead of adding more stress to the pelvic region.

Together, we’ll:

• Adjust your training to reduce pressure on the pelvic floor
• Teach you how to engage the right muscles during sport and recovery
• Focus on form, breathing, and alignment during lifts and runs

This isn’t about slowing you down. It’s about restoring pelvic floor strength and control so you can move confidently and pain-free.

What’s Next if You’re Dealing With Pelvic Discomfort

If any of this sounds familiar, you might be dealing with pelvic floor dysfunction that needs a more specialized approach. A pelvic floor physical therapist can guide you toward better muscle balance, improved performance, and less pain in daily life.

Your pelvic floor muscles work hard behind the scenes. It’s time to give them the attention they deserve.

Continuous Motion Physical Therapy: Targeting Your Pelvic Floor Muscles for Relief

At Continuous Motion Physical Therapy, we understand how frustrating pelvic pain can be when it interferes with your workouts, your focus, and your everyday routine.

If you’ve been living with symptoms like pelvic heaviness, leaking urine, or sexual dysfunction, your pelvic floor muscles may be holding tension, weakness, or both.

Why We Start With a Discovery Visit

You deserve to feel heard. That’s why your first step with us is a complimentary Discovery Visit where you can talk through your concerns, symptoms, and medical history.

We listen carefully and use this session to:

• Understand the full picture of your pelvic health
• Identify triggers from past injuries, surgeries, or stress
• Map out how pelvic floor muscle dysfunction may be affecting your core and movement

This visit helps you decide whether pelvic floor physical therapy is right for you, without pressure or commitment.

How We Customize Your Pelvic Health Plan

Once we understand your needs, we build a plan that works with your body and your goals. Your pelvic floor muscles support so much more than you realize.

When they lose coordination or control, the symptoms can show up in ways that don’t seem connected.

Your plan may include:

• Myofascial release to ease pelvic floor muscle tension
• Training for weak pelvic floor muscles using targeted techniques
• Real-time movement retraining to rebuild pelvic floor strength
• Strategies for breathing, relaxation, and pelvic floor muscle control

Every session builds on your progress. We adapt your treatment based on how your body responds so you move forward with confidence

Why You Don’t Have To Live With Pelvic Pain

Pelvic pain is common, but it isn’t something you have to accept. With the right guidance, you can restore your pelvic floor muscle tone, manage symptoms, and get back to doing what you love without hesitation.

We treat pelvic floor issues every day. Our goal is to help you:

• Return to sport with strength and confidence
• Improve bladder and bowel control
• Ease pelvic discomfort during daily tasks or workouts
• Feel more connected and in control of your body

If you’ve been wondering whether your pelvic floor is tight or weak, or if pain and leaking are getting in the way, this is your next step.

Schedule Your Discovery Visit Today

You don’t have to figure it out alone. Reach out now to start your personalized pelvic floor recovery with a physical therapist who truly listens and gets it.Schedule your Discovery Visit or call us directly at (623) 343-8706. We’re here when you’re ready.

The post Pain or Leaks? How to Tell If Pelvic Floor Is Tight or Weak first appeared on Continuous Motion Physical Therapy.

Outside hip pain after running often comes from muscle imbalances, tight connective tissue, or inflammation around the hip. One of the most common culprits? A tight or irritated iliotibial (IT) band or weak gluteus medius.

When the muscles around your hip don’t fire properly, the strain shifts to areas that aren’t built to handle the pressure. That’s when pain creeps in and sticks around longer than it should.

The good news? A single, targeted exercise can start easing that pain fast. With just a few minutes a day, you can retrain your hip muscles to support your stride and reduce strain.

Let’s look at what causes this pain and the best move to start feeling better today.

Iliotibial Band Syndrome: How to Stop Hip Pain From Running

What Iliotibial Band Syndrome Feels Like

You may notice a sharp pain on the outside of your hip after running. Sometimes it starts as a dull ache but quickly becomes worse with each stride.

The pain typically shows up where the iliotibial (IT) band passes over the outer part of your thigh bone near the hip joint. It might also travel down the outside of your thigh or even feel like leg pain.

You’ll often feel this pain:

• At the start of a run
• When going downhill or on uneven terrain
• After long periods of sitting

If this sounds like what you’re feeling, you could be dealing with IT band syndrome. It’s one of the more common causes of hip pain from running.

What Causes Iliotibial Band Syndrome

IT band syndrome usually comes from overuse or muscle weakness. When the outer hip muscles are weak, the IT band takes on too much work.

Several common issues lead to this type of pain:

• Repetitive motions from running
• Weak gluteal muscles and hip abductors
• Tight muscles pulling on the IT band
• Poor running form
• Running on hard surfaces
• Not enough rest days

The surrounding muscles can’t support your hip bones properly, which adds stress to the IT band. That pressure causes it to rub over the thigh bone and become inflamed.

How IT Band Syndrome Affects Your Hip

When your IT band gets irritated, it doesn’t just cause outer hip pain. It also puts pressure on fluid filled sacs near the femoral head, which can lead to hip bursitis or iliopsoas bursitis.

The discomfort might feel like:

• Pain during each step
• Shooting pain along the outer thigh
• A snapping or popping sensation
• Increased soreness after running

You might also develop hip pain in your low back or pelvic bone area due to changes in your stride. These imbalances can lead to additional soft tissue strain or mild muscle strains in your hip flexor or adductor muscles.

How to Prevent Hip Pain From Running

If you want to prevent injury or stop outside hip pain after running from coming back, you need to strengthen the right muscles and give your body enough time to recover.

A few ways to reduce pain and avoid overuse injuries:

• Warm up before every run
• Include hip flexor stretches and hip pain exercises in your routine
• Take regular rest days
• Use proper footwear for your gait
• Pay attention to how your hips hurt during and after activity

You should also focus on strength training for your gluteal muscles, core muscles, and hip abductors. These areas help stabilize the femoral neck and keep your pelvis aligned.

How to Treat Hip Pain From IT Band Syndrome

Start with conservative treatments to relieve pain and reduce inflammation:

• Rest from running for a few days
• Use over-the-counter anti-inflammatory medication
• Apply ice to the outside of the hip
• Do targeted strength exercises for weak muscles
• Gently stretch tight muscles

Physical therapy can be a game-changer if the pain lingers. A physical therapist will create a plan to stretch and strengthen your hip muscles, restore blood flow, and improve control on one leg.

If outside hip pain after running is slowing you down, Continuous Motion Physical Therapy is here to help. You’ll work with a licensed provider who listens, evaluates, and builds a plan designed for your needs.

Call (623) 343-8706 or get in touch to speak with a PT today!

The Best Hip Pain Exercises to Help Heal and Prevent Hip Injuries

If you’re dealing with iliotibial band syndrome, the right exercises can do more than just relieve pain. They help restore muscle balance, reduce pressure on the IT band, and support your hip joint with every step you take.

Most of these moves come straight from sports physical therapy. They’re backed by what physical therapists use daily to treat running-related hip pain and prevent overuse injuries.

Why Strength and Mobility Matter for IT Band Pain

When your hip muscles lack strength or flexibility, your body overcompensates. That’s one of the main causes of hip pain in runners.

If the gluteal muscles aren’t firing well or the hip flexor is tight, the IT band ends up inflamed. Over time, this can lead to muscle strain, hip flexor strain, or even a labral tear if ignored.

A good exercise routine does two things:

• Builds strength in the muscles that stabilize your hip joint
• Releases tension in the tight tissues that are causing pain

Clamshells for Gluteal Muscle Activation

This move strengthens your gluteus medius, one of the key stabilizers for your pelvis and thigh.

How to do it:

• Lie on your side with knees bent and feet together
• Keep your hips stacked and raise your top knee without shifting your pelvis. Ensure you keep your heels together.
• Lower slowly and repeat

Start with 2 sets of 10 to 15 reps on each side. You should feel the muscles around your outer hip working, not your low back.

Lateral Band Walks to Support the Hip Joint

Lateral band walks strengthen your hip abductors and reduce reliance on the IT band.

Here’s how:

• Place a resistance band just above your knees
• Stand with feet hip-width apart and knees slightly bent
• Step to the side with one foot, then bring the other foot in
• Keep tension in the band the whole time

Take 10 to 12 steps in one direction, then go back the other way. This helps correct muscle weakness and builds endurance in your outer hip muscles.

Hip Flexor Stretch to Relieve Tightness

Tight hip flexors pull your pelvis forward, shifting pressure onto the IT band and piriformis.

To stretch them safely:

• Kneel on one knee with the other foot in front
• Tuck your pelvis under and gently push your hips forward
• Hold for 20 to 30 seconds

This simple move can help relieve pain caused by hip flexor strain and reduce tension pulling at the iliotibial band.

Side-Lying Leg Lifts for Glute Med Strength

This is another go-to move to build strength around your hip joint.

Do it like this:

• Lie on your side with your legs straight
• Lift the top leg slowly, then lower it back down
• Keep your foot flexed and hips stable

Aim for 2 sets of 10 reps. If the muscles feel tired quickly, you’re doing it right.

Single-Leg Glute Bridge for Core and Hip Control

This exercise improves control through your core and hips. It targets both the gluteal muscles and the iliopsoas bursa area.

How to do it:

• Lie on your back with knees bent and feet flat
• Lift one foot off the ground
• Push through the heel of the grounded foot to lift your hips
• Lower slowly and switch legs

Avoid arching your back. The goal is steady control, not speed.

When to Add or Skip Certain Exercises

If you’re experiencing severe pain or suspect something more serious like a labral tear, stop and talk to your healthcare provider. The same goes if you’re recovering from tendon damage or a total hip replacement.

Some movements could increase irritation if:

• You have an inflamed IT band
• You’re dealing with a recent muscle strain
• There’s pressure on the iliopsoas bursa
• You’ve had pain that won’t go away for several weeks

Your physical therapist may adjust your routine to include soft tissue release or other treatments.

What to Expect From a Consistent Routine

With a focused plan, you can reduce pain and return to running stronger. These exercises support healing without relying on over-the-counter medications or steroid injections.

Consistency helps restore balance in the hip joint and prevents running injury in the future. You may feel soreness in the first few days, but that fades as your muscles adapt.

These movements train your body to move efficiently and take pressure off the IT band before pain develops.

Give them a few weeks, and you’ll likely start seeing results that keep your hips pain-free on every run.

How Physical Therapy Helps You Heal and Prevent Hip Injuries

When you’re dealing with outside hip pain after running, like iliotibial band syndrome, targeted physical therapy can make a huge difference.

At Continuous Motion Physical Therapy in Goodyear, you get more than just exercises. You get a one-on-one plan built around your body, your goals, and your lifestyle.

What You Can Expect From Individualized Treatment

You won’t get a generic rehab sheet or rushed sessions. Instead, we take time to understand your unique mechanics, movement habits, and injury history.

With that insight, we guide you through a custom treatment plan that supports your healing without stopping your momentum. Every plan focuses on building strength, improving mobility, and helping you avoid future injury.

Hands-On Techniques That Support Recovery

Along with strength training for your gluteal muscles and hip abductors, you might benefit from advanced manual therapy. These hands-on treatments reduce inflammation, relieve pain, and boost circulation.

We often include:

• Myofascial cupping to loosen tight tissues
• Instrument-assisted soft tissue mobilization for deep muscle release
• Dry needling to calm inflamed areas like an irritated IT band
• Spinal manipulation to restore hip joint alignment
• Blood flow restriction therapy for safe strength gains

These techniques don’t just treat the symptoms. They help correct the causes of hip pain so you can keep moving forward.

Support for Athletes and Active Adults

Whether you’re training for a race or just want to move pain free, we know how to support your goals. We work with runners, lifters, and everyday movers to prevent injury and improve performance.

You’ll also learn how to:

• Recognize early signs of hip injuries
• Address muscle weakness before it turns into a running injury
• Use recovery tools like body tempering or mobility work between workouts

We help you keep the muscles around your hip joint healthy and strong for the long haul.

Ready to Stop the Pain and Get Moving Again?

If outside hip pain after running is slowing you down, Continuous Motion Physical Therapy is here to help. You’ll work with a licensed provider who listens, evaluates, and builds a plan designed for your needs.Call (623) 343-8706 or get in touch to speak with a PT today!

The post Outside Hip Pain After Running: This Exercise Helps first appeared on Continuous Motion Physical Therapy.

The good news? You don’t have to live with the pain. Physical therapy can help you break free from those stubborn spasms. But before you try everything under the sun, checking out our PT tricks could make all the difference.

Let’s dive into what causes these spasms and the PT-approved solution that actually works.

Our TOP Physical Therapy Tricks to Prevent Muscle Spasm, Strain, and Imbalances (And Recover If You’re Already Suffering!)

Frozen Shoulder: Regain Movement and Reduce Stiffness

Frozen shoulder can make it nearly impossible to lift your arm without significant pain. The shoulder joint becomes stiff, and even small movements trigger painful contractions.

Try these physical therapy techniques to reduce stiffness and improve mobility:

• Pendulum Stretch: Let your arm hang and gently swing it in circles to loosen tense muscles.
• Cross-Body Stretch: Pull your upper arm across your chest to relieve tightness in the shoulder muscles.
• Towel Stretch: Hold a towel behind your back with both hands and gently pull upward to stretch the rotator cuff tendons.

Shoulder Muscle Spasm: Relieve Tightness and Prevent Painful Contractions

Shoulder spasms can strike suddenly, making it hard to move your arm. Muscle overuse, poor posture, and repetitive movements are common triggers.

Use these techniques to ease muscle spasms and prevent future flare-ups:

• Foam Roller Massage: Roll over your rhomboid muscles and shoulder blades to release tension.
• Spinal Decompression Therapy: A spinal decompression device can help relieve spinal compression that contributes to shoulder pain.
• Heat and Cold Therapy: Apply heat to increase blood flow and ice to reduce inflammation in the affected area.

Muscle cramps don’t have to control your life. With the right treatment, you can reduce pain, improve mobility, and get back to doing what you love. Continuous Motion Physical Therapy is here to help you move better and feel stronger.

Call us today at (623) 208-8008 to request an appointment.

Rotator Cuff Strain: Strengthen and Stabilize the Shoulder Joint

Your rotator cuff muscles support the shoulder joint, but repetitive movements or direct injury can cause muscle strain. Symptoms of spasm in the rotator cuff include sharp muscle pain and temporary breaks in movement.

Try these exercises to protect and strengthen your rotator cuff:

• External Rotations: Use a resistance band to build strength in the rotator cuff tendons.
• Wall Angels: Stand against a wall and move your arms up and down like you’re making snow angels.
• Scapular Retractions: Squeeze your shoulder blades together to improve stability in the upper back.

Neck Pain and Muscle Spasm: Fix Muscle Imbalances and Reduce Pain

Poor posture, muscle weakness, and muscle imbalances often lead to neck pain and muscle spasms in the upper body. Over time, these issues can affect surrounding structures, leading to more severe discomfort.

Try these methods to correct improper posture and ease tension:

• Chin Tucks: Pull your chin toward your chest to stretch the neck and improve alignment.
• Upper Trap Stretch: Tilt your head to the side while gently pulling with your hand to relieve tension.
• Massage Roller Therapy: Use a massage roller to break up knots in the soft tissue.

Shoulder Muscle Spasm and Cramps: Stay Hydrated and Balance Electrolytes

Muscle cramps and spasm can happen when your body lacks essential electrolytes like potassium and magnesium. Dehydration increases the risk of involuntary contractions, especially after lifting weights or playing sports.

To keep muscle spasm in check:

• Drink plenty of water throughout the day.
• Eat foods rich in potassium, magnesium, and calcium.
• Stretch before and after workouts to prevent painful contractions.

Preventing Future Muscle Strain and Injury

If you struggle with occasional muscle spasm, painful contractions, or shoulder pain, don’t wait until it gets worse.

Seek a physical therapist’s advice if you have persistent severe pain or symptoms of spasms that interfere with daily life.

Physical therapy can help you regain mobility and reduce muscle pain without a major intervention.

At Continuous Motion Physical Therapy, We Get to the Root of Your Muscle Cramps

Muscle cramps can strike at any time, causing sudden, painful contractions that make movement difficult.

Whether you’re dealing with shoulder muscle spasm, muscle strain, or repetitive muscle cramps, ignoring the issue can lead to muscle imbalances and ongoing discomfort.

At Continuous Motion Physical Therapy, we don’t just focus on temporary relief. We identify the underlying cause of your cramps and create a treatment plan designed to improve your strength, mobility, and overall function.

Personalized Treatment Plans to Reduce Muscle Cramps and Improve Mobility

Every body is different, and so is every muscle contraction response. We take a personalized approach to treatment, ensuring you get the care that works best for your body.

Our physical therapy strategies include:

• Manual Therapy: Hands-on techniques to release tense muscles and increase blood flow.
• Targeted Strength Exercises: Designed to correct muscle imbalances and prevent future cramps.
• Stretching and Mobility Work: Helping you restore flexibility in the shoulder joint, upper body, and affected area.
• Postural and Movement Corrections: Reducing risk factors like poor posture, spinal compression, and repetitive movements.
• Hydration and Electrolyte Guidance: Making sure your body has the minerals it needs to prevent muscle spasms and cramps.

Supporting Your Recovery So You Stay Active and Pain-Free

If you’ve been lifting weights, playing sports, or recovering from a direct injury, your body may need extra support. Repetitive movements and improper posture can make your cramps worse over time. That’s why we also focus on:

• Functional Strength Training: So you can return to the gym, sports, or daily activities pain-free.
• Spinal Decompression Therapy: Reducing pressure on the spinal compression areas to relieve neck pain, shoulder pain, and upper back tension.
• Soft Tissue Work and Massage Therapy: Helping break up knots in rhomboid muscles, shoulder blades, and rotator cuff tendons.

Find Lasting Relief—Schedule an Appointment Today

Muscle cramps don’t have to control your life. With the right treatment, you can reduce pain, improve mobility, and get back to doing what you love. Continuous Motion Physical Therapy is here to help you move better and feel stronger.Call us today at (623) 208-8008 to request an appointment.

The post Shoulder Muscle Spasm Relief: PT – Approved Tricks to Try first appeared on Continuous Motion Physical Therapy.

Postpartum recovery depends on several factors, including:

• How your ligaments and joints adapted during pregnancy
• Whether you had a vaginal birth or C-section
• Your activity level and postpartum recovery plan

Some women feel back to normal within a few months, while others experience lingering discomfort. The good news? With the right approach, you can support your body’s natural healing process and regain strength. Let’s break down what to expect and how you can help your pelvis recover.

Postpartum Pelvic Floor Disorders and How Physical Therapy Can Bring Relief

Understanding Postpartum Pelvic Floor Dysfunction

Pregnancy and childbirth put immense strain on your pelvic floor. Whether you had a vaginal birth or a cesarean birth, your body undergoes significant changes that can lead to postpartum pelvic floor dysfunction.

Many women experience issues like urinary incontinence, pelvic pain, and painful sex as they recover.

Understanding your pelvic floor anatomy and the right treatment options can make all the difference in your postpartum recovery.

Pregnancy Pain and Postpartum Recovery

Your body produces hormones that loosen connective tissue to prepare for childbirth. These hormonal changes, combined with the physical strain of carrying a baby, often lead to pregnancy pain that lingers after giving birth.

Most women need about six weeks for their uterus to shrink back to pre-pregnancy size, but the pelvic floor recovery process can take longer.

A physical therapist can guide you through light exercise and pelvic floor muscle training to help regain strength and improve muscle function.

Pelvic Organ Prolapse and Pelvic Floor Symptoms

Pelvic organ prolapse happens when weakened pelvic floor muscles allow organs like the uterus or bladder to shift downward.

Symptoms may include a heavy feeling in the lower belly, discomfort near the vagina, or trouble with bowel movements. Physical therapy can help by strengthening the pelvic floor and improving muscle tone to support these organs and reduce symptoms.

Pelvic floor dysfunction doesn’t have to control your life. If you’re ready to start your recovery, reach out to Continuous Motion Physical Therapy today. Schedule a consultation by visiting our contact page or call us at (623) 777-3113.

Urinary Incontinence and Pelvic Floor Issues

After childbirth, many women struggle with urinary incontinence due to weakened pelvic muscles and stretched connective tissue. This can lead to leaking urine when sneezing, laughing, or exercising.

While some improvement happens within about six weeks, targeted exercises with a physical therapist can restore bladder control faster. Using a heating pad or ice pack may also help with discomfort in the pelvic area.

Pain With Intercourse and Postpartum Depression

Painful sex is common for postpartum women, especially after a first vaginal birth. Vaginal delivery can cause changes in pelvic floor muscle function, leading to discomfort during intimacy.

Dryness from hormonal changes and reduced muscle tone in the birth canal can also contribute.

Addressing these pelvic floor symptoms with guided therapy can help ease discomfort and improve mental health, reducing the risk of postpartum depression.

Pelvic Pain, Leaking, and Bowel Movements

Pelvic pain, bowel movement issues, and leaking stool or gas can all be signs of pelvic floor dysfunction. The strain of pregnancy and childbirth affects blood vessels and muscles in the pelvic region, sometimes leading to chronic pain or discomfort.

A physical therapist can provide treatment options to help strengthen muscles and restore function. Most women see improvement within about six months, but some may need surgery if symptoms persist.

Diastasis Recti and Postpartum Core Recovery

Diastasis recti, or the separation of abdominal muscles, is common after pregnancy. It can contribute to lower belly weakness and poor muscle function, affecting posture and pelvic floor support.

While most women see improvement in about six months, targeted exercises can speed up recovery.

Strengthening core muscles can also help the uterus return to its normal size and support overall postpartum recovery.

Finding the Right Treatment Options

Pelvic floor therapy offers a safe and effective way to address postpartum pelvic floor disorders.

Whether you’re dealing with pain, leaking, or weakness in the pelvic area, a healthcare provider or physical therapist can help you create a personalized recovery plan.

While full healing may take up to six to eight weeks, starting therapy early can help you regain strength and confidence faster.

Continuous Motion Physical Therapy: Specializing In Pelvic Floor Dysfunction

Comprehensive Care for Your Pelvic Floor

At Continuous Motion Physical Therapy, you get specialized treatment designed to restore function, relieve pain, and improve your quality of life.

Whether you’re struggling with urinary incontinence, pelvic organ prolapse, or postpartum recovery, our expert team focuses on your specific needs.

We understand that pelvic floor dysfunction affects more than just your physical health—it impacts your confidence, comfort, and daily activities.

Targeted Treatment for a Range of Conditions

Pelvic floor dysfunction presents in many ways, and our therapists offer personalized care to help you recover. We address conditions such as:

• Urinary Incontinence – Regain bladder control and reduce leaks with customized exercises and hands-on therapy.
• Pelvic Pain – Alleviate discomfort in your pelvic region, hips, and lower back with targeted treatment plans.
• Diastasis Recti – Strengthen your core and improve abdominal separation after pregnancy.
• Pregnancy and Postpartum Recovery – Support your body through pregnancy changes and regain strength after childbirth.
• Pelvic Organ Prolapse – Reduce symptoms and improve pelvic stability with focused muscle training.
• Pain with Sexual Intercourse – Address discomfort caused by muscle tightness, weakness, or scar tissue.
• Constipation and Bowel Dysfunction – Improve bowel movements with therapy that enhances muscle coordination.

Why Choose Continuous Motion Physical Therapy?

Unlike general physical therapy clinics, we specialize in pelvic floor dysfunction and provide one-on-one care tailored to your body. You receive hands-on techniques, guided exercises, and practical solutions that fit into your daily routine.

Our goal is to help you move freely, live without discomfort, and regain confidence in your body’s abilities.

Take the Next Step Toward Relief

Pelvic floor dysfunction doesn’t have to control your life. If you’re ready to start your recovery, reach out to Continuous Motion Physical Therapy today. Schedule a consultation by visiting our contact page or call us at (623) 777-3113.

The post How Long Does It Take for the Pelvis to Return to Normal After Pregnancy? first appeared on Continuous Motion Physical Therapy.

Fortunately, pelvic floor therapy for painful intercourse has proven to be a highly effective treatment, providing relief through techniques such as manual therapy, trigger-point release, biofeedback machines, electrical stimulation (e-stim units), diaphragmatic breathing, and dilator work. With a focus on muscle relaxation, improved blood flow, and patient empowerment, pelvic floor therapy addresses the underlying cause of painful intercourse, restoring sexual function and overall sexual health. If you experience entry pain, deep pain, positional pain, or secondary pain during vaginal penetration, pelvic floor physical therapy for painful intercourse may be the key to reclaiming your comfort and confidence in intimacy.

Understanding Painful Intercourse

Painful intercourse, or dyspareunia, can range from mild discomfort to severe, life-disrupting pain that affects both physical and emotional well-being. It may occur at the vaginal opening (entry pain) or deeper within the pelvis (deep pain). The condition can be primary, present from the first sexual experience, or secondary, developing later due to factors like postpartum recovery, endometriosis, or pelvic congestion syndrome. Symptoms often include burning, stinging, aching, or muscle spasms during penetration, sometimes accompanied by urinary urgency, bladder issues, or bowel discomfort—signs of underlying pelvic floor dysfunction. Hormonal changes during perimenopause or postmenopause can also lead to vaginal atrophy and dryness, worsening discomfort. Identifying the root cause is essential for effective relief, and a pelvic floor physical therapist can provide targeted treatment to restore muscle function and improve sexual comfort.

Causes of Painful Intercourse

Dyspareunia, or painful sexual intercourse, is one of the most common forms of sexual dysfunction in reproductive-aged women. Conditions such as pelvic floor dysfunction, endometriosis, vaginismus, hormonal imbalances, infections, and past trauma can all contribute to discomfort. Emotional stress and anxiety may further exacerbate pain by causing involuntary muscle tension in the pelvic floor. Because dyspareunia is often multifactorial, an effective treatment plan typically requires a comprehensive approach that may include pelvic floor therapy, medical interventions, and psychological support. Identifying the underlying cause is essential for targeted treatment, helping individuals restore comfort, confidence, and overall sexual well-being.

Physical Factors

Several medical conditions and interconnected factors contribute to pain with intercourse. Pelvic floor dysfunction, where tight or overactive pelvic floor muscles cause discomfort, is a common issue. Pelvic floor therapy for sex helps improve muscle relaxation, flexibility, and function through targeted exercises.

Endometriosis can lead to deep pelvic pain due to uterine-like tissue growing outside the uterus, while vaginismus, an involuntary pelvic floor spasm, can make penetration painful or impossible. Vaginismus treatment may include biofeedback machines, dilator sets, and diaphragmatic breathing. Other causes include infections or inflammation (such as PID, bladder infections, or skin disorders), post-surgical recovery from hysterectomy, C-section, or episiotomy, and pelvic congestion syndrome, where varicose veins in the pelvis cause chronic pain. Addressing these physical factors through pelvic floor therapy, medical treatment, and guided exercises can significantly relieve discomfort.

Emotional Factors

Emotional pain and psychosocial aspects also play a key role in painful intercourse. Stress, anxiety, past trauma, and negative body image can lead to muscle tension, low libido, and reduced physical arousal. Under stress, the fight or flight system may cause the pelvic floor muscles to tighten involuntarily, increasing discomfort.

Psychosomatic factors can cause emotional distress to manifest as physical pain, while a low sex drive (libido) due to hormonal changes, medication, or nervous system concerns can make intercourse uncomfortable. Managing both physical and emotional factors through stress management, mindfulness techniques, and patient empowerment can help individuals reduce anxiety, improve pelvic floor relaxation, and restore confidence in their sexual health.

The Role of Pelvic Floor Therapy

Pelvic floor therapy is a specialized treatment that addresses the root causes of painful intercourse by improving muscle function, reducing tension, and enhancing overall pelvic health. Through a combination of manual techniques, guided exercises, and biofeedback tools, this therapy helps individuals regain comfort and confidence in intimacy.

• Pelvic Floor Relaxation Exercises – These exercises focus on releasing tension in the pelvic floor muscles to improve flexibility and reduce discomfort. They may include techniques such as deep breathing, gentle stretching, and progressive muscle relaxation.
• Trigger-Point Release – This method targets specific muscle knots or tight bands within the pelvic floor that contribute to pain and discomfort. By applying sustained pressure or massage to these areas, the muscles gradually release, alleviating tension and improving mobility.
• Diaphragmatic Breathing – This deep breathing technique helps activate the parasympathetic nervous system, promoting relaxation and reducing pelvic floor tightness. It also improves oxygen flow to the muscles, enhancing overall pelvic function and comfort.
• Intra-Vaginal Work – Manual therapy performed inside the vagina helps release trigger points, stretch tight tissues, and improve muscle coordination. This approach is often used for conditions like vaginismus, where involuntary muscle contractions cause pain during penetration.
• Manual Therapy & Myofascial Release – These hands-on techniques involve therapeutic massage, gentle stretching, and myofascial release to improve blood flow and reduce pain. They help break down scar tissue, relieve muscle tightness, and restore natural movement.
• Biofeedback & E-Stim Therapy – Biofeedback uses sensors to provide real-time feedback on pelvic floor muscle activity, helping patients learn to relax or engage the muscles properly. Electrical stimulation (E-stim) can also be used to activate weak muscles and improve neuromuscular control.
• Dilator Therapy – A set of progressively larger dilators is used to help desensitize the vaginal muscles and improve comfort with penetration. This technique is especially beneficial for individuals with vaginismus, pelvic pain, or a history of painful intercourse.
• Mindfulness & Stress Management – Stress and anxiety can contribute to pelvic floor tension, exacerbating pain during intercourse. Techniques such as meditation, guided imagery, and cognitive-behavioral therapy (CBT) help reduce emotional distress and promote relaxation for improved sexual comfort.

At Continuous Motion Physical Therapy, we specialize in helping individuals overcome pelvic floor dysfunction and painful intercourse through a comprehensive, patient-centered approach. Our expert therapists utilize evidence-based techniques such as manual therapy, biofeedback, and diaphragmatic breathing to restore function, improve sexual health, and empower patients to live pain-free. Whether you’re struggling with dyspareunia, postpartum dyspareunia, or vaginismus, our personalized treatment plans help address your specific needs. Visit Continuous Motion PT or request an appointment to learn more about how our specialized care can support your journey to recovery.

Benefits of Pelvic Floor Therapy for Painful Intercourse

Pelvic floor therapy provides a comprehensive solution to painful intercourse by addressing both physical discomfort and emotional distress. Through targeted techniques, it helps restore muscle function, reduce tension, and improve sexual confidence, making intimacy more comfortable and enjoyable.

• Muscle Relaxation – By targeting tight and overactive pelvic floor muscles, therapy helps release tension, allowing for greater comfort during intimacy. This relaxation reduces involuntary muscle contractions, making penetration less painful and more natural.
• Improved Blood Flow – Enhanced circulation to the pelvic region promotes oxygen and nutrient delivery to tissues, improving overall vaginal health. Increased blood flow also supports natural lubrication, reducing vaginal dryness and discomfort during intercourse.
• Reduced Pelvic Floor Tension – Chronic stress, trauma, or hormonal shifts can lead to excessive pelvic muscle tightness, contributing to pain. Pelvic floor therapy helps release these tight muscles through relaxation techniques, manual therapy, and guided exercises.
• Pain Relief for Dyspareunia – By addressing the root causes of painful intercourse, such as vaginismus, endometriosis, or pelvic congestion syndrome, therapy provides effective and lasting relief. A combination of manual techniques and muscle re-education helps reduce discomfort and restore sexual function.
• Enhanced Sexual Confidence – Pain during intercourse can lead to anxiety, avoidance, and reduced intimacy. By relieving pain and improving pelvic function, therapy empowers individuals to feel more in control of their bodies and enjoy intimacy without fear.
• Psychological Support – Emotional factors like anxiety, fear, or past trauma can contribute to pelvic pain and tension. Therapy incorporates mindfulness, breathing techniques, and stress management strategies to help individuals reconnect with their bodies in a positive way.
• Better Pelvic Floor Function – Strengthening and retraining the pelvic muscles enhances muscle coordination, improving overall pelvic health. This leads to better support for the bladder, bowel, and reproductive organs, reducing pain and improving comfort during intercourse.
• Hormonal Balance Support – Hormonal changes, particularly during perimenopause or postpartum recovery, can lead to vaginal atrophy and discomfort. Pelvic floor therapy helps counteract these effects by improving muscle tone, elasticity, and hydration of vaginal tissues.

Research has shown that a multimodal pelvic floor physical therapy (PFPT) treatment can lead to a significant reduction in pain and improvement in psychosexual outcomes in the short term. By combining manual therapy, muscle relaxation techniques, and patient education, pelvic floor therapy addresses both physical and emotional contributors to painful intercourse. This comprehensive approach not only helps restore pelvic floor function but also enhances overall sexual confidence and satisfaction, making it a valuable treatment option for individuals struggling with dyspareunia.

What to Expect in Pelvic Floor Therapy Sessions

Starting pelvic floor therapy for painful intercourse can feel overwhelming, but knowing what to expect can ease any concerns. A pelvic floor physical therapist will assess your symptoms, identify the underlying cause of discomfort, and develop a personalized treatment plan tailored to your needs. Therapy sessions typically include a combination of assessment, hands-on techniques, and guided exercises to improve pelvic floor function, muscle relaxation, and overall sexual health.

Initial Assessment

During your first pelvic floor therapy session, a comprehensive evaluation will assess muscle tightness, pelvic floor function, and nervous system concerns. A pelvic floor physical therapist may use a transvaginal ultrasound or other diagnostic tools to examine blood flow, muscle coordination, and any dysfunction contributing to pain.

Treatment Techniques

Based on your condition, your therapist may use internal techniques, such as intra-vaginal manual therapy, to release muscle tension and trigger points. Other treatment options may include home exercises, diaphragmatic breathing, and pelvic drops to enhance relaxation and flexibility for long-term relief.

Home Exercise Programs

To support therapy progress, patients follow structured home exercise programs designed to improve muscle function and reduce discomfort. These exercises often include pelvic floor relaxation techniques, diaphragmatic breathing, and vaginal dilator therapy to enhance comfort and flexibility.

Conclusion

Pelvic floor therapy for painful sex provides a comprehensive solution to addressing both physical and emotional factors associated with dyspareunia. By focusing on muscle relaxation, stress management, and targeted therapeutic techniques, pelvic floor therapy empowers individuals to restore sexual health, improve physical arousal, and regain confidence in intimacy. If you are experiencing painful intercourse, bladder problems, or vaginal penetration discomfort, consulting a pelvic floor physical therapist can be the first step toward long-term relief.

FAQs

How do you relieve intercourse pain?

Relief strategies include pelvic floor therapy, diaphragmatic breathing, home exercises, vaginal lubrication, and hormone therapy. Identifying the underlying cause is key to effective treatment.

Does pelvic floor therapy help with painful intercourse?

Yes, pelvic floor therapy for painful intercourse is highly effective in treating pelvic floor dysfunction, vaginismus, and dyspareunia, helping improve blood flow, muscle coordination, and vaginal lubrication.

Why do I feel a sharp pain during intercourse?

Pelvic floor dysfunction, endometriosis, infections, injury, or vaginal atrophy can cause sharp pain. A diagnosis of dyspareunia from a medical professional can help determine the best treatment approach.

The post Pelvic Floor Therapy for Painful Intercourse Relief first appeared on Continuous Motion Physical Therapy.

Pelvic floor therapy postpartum plays a crucial role in postpartum recovery by helping to strengthen the pelvic floor musculature, restore core stability, and prevent long-term complications. Through a multidisciplinary approach involving pelvic health physical therapy, biofeedback therapy, manual therapy techniques, and pelvic floor muscle training, women can regain control over their bodies and improve their overall well-being.

Importance of Pelvic Floor Rehabilitation After Childbirth

The pelvic floor is a network of muscles, ligaments, and connective tissue that supports the bladder, uterus, and bowels. During pregnancy and delivery—especially following a vaginal delivery—these structures are stretched and weakened, leading to various pelvic floor disorders. Conditions like diastasis rectus abdominis, lumbopelvic pain, and episiotomy-related injuries can also contribute to pelvic floor dysfunction.

Postpartum pelvic floor physical therapy is essential for restoring strength and function to these muscles. It improves pelvic floor muscle training, addresses musculoskeletal changes, reduces pelvic girdle pain, and optimizes overall postpartum recovery. Whether a woman has undergone a C-section, an instrument-assisted delivery, or experienced childbirth injuries, pelvic rehabilitation can significantly enhance her recovery.

Common Postpartum Pelvic Floor Issues

Childbirth places significant stress on the pelvic floor, often leading to various postpartum dysfunctions that impact daily life. While these conditions range in severity, timely pelvic floor physical therapy can help restore strength, alleviate discomfort, and prevent long-term complications.

Urinary and Fecal Incontinence

One of the most common pelvic floor dysfunctions postpartum is urinary incontinence, where women experience involuntary leakage when sneezing, coughing, or laughing. Similarly, fecal incontinence can occur due to weakened sphincter muscles or nerve damage sustained during delivery. In some cases, intravaginal examinations and internal assessments are conducted to determine the severity of the dysfunction and tailor treatment accordingly. Pelvic health physical therapy, including biofeedback training and electrical stimulation, can help retrain these muscles to improve bladder and bowel control. Strengthening the pelvic floor musculature through pelvic floor muscle training and pregnancy and postpartum physical therapy can significantly reduce symptoms and restore confidence in daily activities.

Pelvic Organ Prolapse

Weak connective tissue and pelvic floor musculature can cause the bladder, uterus, or rectum to descend into the vaginal canal, resulting in pelvic organ prolapse. Symptoms may include a sensation of heaviness, discomfort, or visible bulging. In some cases, women may also experience urinary incontinence or difficulty with bowel movements due to the additional pressure on the pelvic organs. Some women benefit from vaginal pessary fittings, which provide structural support, while others require postpartum pelvic floor physical therapy exercises to restore support and function. A multidisciplinary approach, including pelvic rehabilitation, manual therapy techniques, and abdominal muscle rehabilitation, can help manage and improve pelvic organ prolapse over time.

With nearly 40% of women worldwide expected to experience pelvic organ prolapse (POP) at some point, the need for proactive pelvic floor care is more important than ever. As the aging population increases, the prevalence of POP is also expected to rise, making early intervention and preventive pelvic health care essential.

Sexual Dysfunction

Pain or discomfort during intercourse postpartum can be due to scar tissue, pelvic floor tightness, or lack of strength in the pelvic floor musculature. In addition to causing physical discomfort, sexual dysfunction can impact emotional well-being and intimacy in relationships. Pelvic floor physical therapy uses manual therapy techniques, diaphragmatic breathing, and behavioral education to help women regain confidence and comfort in their intimate relationships. Additional treatments such as biofeedback therapy, specialized ultrasound, and internal assessments can further aid in restoring normal function and reducing pain.

When to Start Postpartum Pelvic Floor Therapy

A common question among new mothers is: “When can you start pelvic floor therapy postpartum?” The answer depends on the individual and the type of delivery. For women who had an uncomplicated vaginal delivery, gentle pelvic floor exercises like Kegel exercises can begin within days postpartum. However, formal postpartum pelvic floor physical therapy is typically recommended around six weeks postpartum once a doctor has cleared the patient. For those who experienced C-sections, childbirth injuries, or severe pelvic organ prolapse, a longer waiting period may be required. A pelvic health physical therapist can perform an internal assessment and provide a personalized rehabilitation plan.

Research indicates that by 12 weeks postpartum, women who engaged in pelvic floor physical therapy reported a significant improvement in symptoms and discomfort compared to those who followed standard postpartum care. This reinforces the importance of starting therapy at the right time to enhance recovery and prevent long-term complications.

Effective Postpartum Pelvic Floor Exercises

Targeted pelvic floor exercises play a crucial role in postpartum recovery, helping to rebuild strength and restore function. By incorporating these exercises into a daily routine, new mothers can improve core stability, reduce pelvic discomfort, and prevent conditions like incontinence and organ prolapse.

Kegel Exercises

Kegels are fundamental for strengthening the pelvic floor musculature and improving bladder control. To perform a Kegel exercise, contract the muscles used to stop urine flow, hold for 5-10 seconds, and then release. This exercise should be repeated 10-15 times, three times a day, to strengthen the pelvic floor muscles effectively. Consistently practicing Kegels can help prevent urinary incontinence, support pelvic organ prolapse recovery, and enhance sexual function postpartum.

Bridge Pose

The bridge pose effectively activates the pelvic floor, glutes, and core, contributing to overall pelvic floor rehabilitation. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Engage your pelvic floor muscles, lift your hips toward the ceiling, and hold for a few seconds before lowering back down. Performing 10-15 repetitions regularly can help improve pelvic stability, reduce lumbopelvic pain, and aid in abdominal muscle rehabilitation postpartum.

Squats

Squats are beneficial for strengthening the pelvic floor musculature and improving core stability. To perform a proper squat, stand with your feet hip-width apart, lower your hips as if sitting in a chair while engaging the pelvic floor muscles, and slowly return to a standing position. Performing 10-15 repetitions daily helps build strength in the pelvic floor, hips, and lower body, supporting postpartum recovery and preventing pelvic organ prolapse.

Benefits of Professional Pelvic Floor Physical Therapy

While at-home exercises can be beneficial, postpartum pelvic floor physical therapy provides a multidisciplinary approach tailored to each individual’s needs. One of the primary benefits is the prevention of long-term complications, as therapy reduces the risk of chronic pelvic organ prolapse, urinary incontinence, and fecal incontinence. Additionally, advanced techniques such as biofeedback therapy and electrical stimulation help improve muscle activation and awareness, ensuring more effective rehabilitation. Manual therapy techniques provide hands-on treatment to relieve tension, improve circulation, and restore function, while behavioral education helps new mothers understand how posture, movement, and lifestyle habits influence pelvic health. Seeking professional care ensures a comprehensive and effective postpartum recovery, addressing physical and functional aspects of pelvic health physical therapy.

Continuous Motion Physical Therapy’s Approach to Postpartum Care

At Continuous Motion Physical Therapy, we take a holistic approach to pelvic health physical therapy, ensuring every woman receives the best possible care. We aim to help new mothers regain strength, confidence, and comfort by addressing pelvic floor dysfunctions through evidence-based treatments. By incorporating manual therapy techniques, biofeedback therapy, electrical stimulation, and behavioral education, we provide a comprehensive postpartum recovery plan tailored to each patient’s unique needs.

Personalized Treatment Plans

Every woman’s postpartum recovery journey is different, so we develop personalized treatment plans based on an individual’s symptoms, needs, and goals. We use specialized ultrasound, internal assessments, and intravaginal examinations to diagnose pelvic floor disorders accurately and determine the best course of action. These plans include a combination of pelvic floor muscle training, pelvic tilt with heel slide, and abdominal muscle rehabilitation to restore function, alleviate discomfort, and prevent complications like urinary and fecal incontinence or pelvic organ prolapse.

Experienced and Compassionate Therapists

Our team includes highly skilled experts in pregnancy and postpartum physical therapy, ensuring every patient receives individualized attention and support throughout their recovery. With extensive experience in treating pelvic floor dysfunctions, our therapists offer a compassionate and judgment-free environment where women feel comfortable discussing their concerns. We believe in empowering our patients with education, hands-on therapy, and multidisciplinary approaches to help them achieve long-term pelvic health and well-being.

Conclusion

Pelvic floor therapy postpartum is a critical part of postpartum recovery, helping new mothers regain strength, control, and comfort. Women can effectively manage pelvic floor dysfunctions and enhance their overall well-being by engaging in pelvic floor muscle training, seeking pelvic health physical therapy, and using professional treatments like biofeedback training and electrical stimulation.

FAQs

How soon after birth can you start pelvic floor therapy postpartum?

Most women can start gentle pelvic floor exercises within a few days after delivery, but postpartum pelvic floor physical therapy is typically recommended around six weeks postpartum.

How do you know if you have pelvic floor damage after birth?

Signs include urinary incontinence, fecal incontinence, pelvic organ prolapse, lumbopelvic pain, and discomfort during intercourse. A pelvic health physical therapist can perform an internal assessment to diagnose any issues.

How to strengthen the pelvic floor postpartum?

Engaging in pelvic floor muscle training, including Kegel exercises, squats, pelvic tilt with heel slide, and abdominal muscle rehabilitation, helps restore strength and function. Investing in postpartum pelvic floor physical therapy ensures a healthy recovery and enhances long-term well-being.

The post Pelvic Floor Therapy Postpartum: Restore Strength & Health first appeared on Continuous Motion Physical Therapy.

What is a Sports Injury?

A sports injury occurs when the body sustains damage during physical activity or exercise. These injuries can range from acute traumas, such as ankle sprains or ligament tears, to chronic overuse conditions like tendonitis or stress fractures. Seeking sports injury treatment promptly can significantly reduce complications, ensuring athletes recover fully and return to their sport.

The Importance of Proper Recovery

Proper recovery from a sports injury is essential to prevent complications, such as chronic pain, recurring injuries, or long-term mobility issues. Returning to activity too soon or neglecting rehabilitation can exacerbate the injury and prolong the healing process. Structured and evidence-based recovery, such as physical therapy, is vital to address the root cause, rebuild strength, and restore functionality.

The Role of Physical Therapy in Sports Injury Recovery

Sports injury physical therapy plays a pivotal role in helping athletes recover from sports injuries, focusing on much more than just healing. It’s a comprehensive process aimed at restoring strength, mobility, and function while addressing the root causes of the injury. By tailoring treatments to the specific needs of each athlete, physical therapy bridges the gap between injury recovery and optimal performance. Whether you’re dealing with an ankle sprain, a torn ligament, or chronic overuse injuries, physical therapy offers evidence-based techniques to rebuild your body and minimize the chances of re-injury.

At Continuous Motion Physical Therapy, we go beyond conventional recovery methods. Our team utilizes advanced tools and personalized strategies to give athletes the care they need to return to their sport stronger and more resilient. From manual therapy and therapeutic exercises to functional training and dry needling, our approach ensures that athletes recover efficiently, improve their overall performance, and reduce the risk of future injuries. By focusing on long-term health and peak physical function, we empower athletes to excel both on and off the field.

How Physical Therapy Helps Relieve Sports Injuries

Physical therapy addresses sports injuries through a progressive and personalized process, adapting to the healing stage of the injury:

Acute Stage

In the early days following an injury, the focus is on reducing inflammation, controlling pain, and protecting the injured area. Physical therapists may use modalities like ice therapy, compression, and gentle mobility exercises to aid in initial healing.

Subacute Stage

As the injury stabilizes, physical therapy shifts toward improving the range of motion and initiating muscle activation. Techniques such as therapeutic exercises and soft tissue mobilization help the body transition from healing to rebuilding strength.

Chronic Stage

Physical therapy emphasizes long-term strength, endurance, and flexibility for injuries that linger beyond the acute and subacute stages. This stage often includes advanced rehabilitation exercises, functional training, and preventative strategies.

Individualized Treatment Plans

Every injury and athlete is unique, so personalized programs are essential to address specific sports, injuries, and recovery goals. A tailored approach ensures a safe return to activity while minimizing re-injury risk.

Physical Therapy Techniques for Sports Injuries

Recovering from sports injuries and physical therapy requires a combination of targeted techniques designed to alleviate pain, restore function, and strengthen the body. Physical therapy employs various methods tailored to the specific needs of each athlete, ensuring a safe and effective recovery process.

• Manual Therapy: Hands-on massage, joint mobilization, and stretching improve circulation, reduce pain, and restore mobility.
• Therapeutic Exercises: Strength-building movements, including ankle sprain rehabilitation exercises, target injured muscles and promote recovery.
• Functional Training: Sport-specific drills improve agility, coordination, and performance, bridging the gap between recovery and peak activity.
• Taping and Bracing: These tools support injured areas, preventing further damage during recovery.
• Dry Needling: A technique that reduces muscle tension, alleviates pain, and promotes faster healing by targeting trigger points.

Benefits of Physical Therapy for Sports Injuries

Sports injuries physical therapy offers numerous advantages for athletes recovering from injuries, including:

Pain Reduction

Physical therapy employs targeted techniques like manual therapy and dry needling to effectively reduce pain and discomfort. These methods provide relief without relying on invasive procedures or medications, promoting natural healing.

Faster Recovery

A structured rehabilitation program accelerates healing by improving circulation, reducing inflammation, and rebuilding strength. This approach helps athletes return to their sport faster and with improved resilience.

Improved Mobility and Flexibility

Sports injuries often cause stiffness and limit range of motion, hindering daily activities and athletic performance. Physical therapy focuses on restoring mobility and enhancing flexibility, allowing athletes to regain their full functional capabilities.

Strength and Stability

Injured areas are often left weak and unstable, increasing the risk of further injuries. Physical therapy strengthens muscles and stabilizes joints, providing a solid foundation for long-term recovery and injury prevention.

Enhanced Performance

The study discovered that athletes who received regular physiotherapy suffered fewer injuries and performed better than those who did not. Research has shown that athletes who undergo regular physical therapy sustain fewer injuries and perform at higher levels. By addressing muscle imbalances and enhancing functional movement, physical therapy helps athletes reach their peak potential.

Sports Injury Recovery Tips for Athletes

Recovering from a sports injury requires discipline, patience, and strategic care to ensure a safe return to activity. By incorporating expert-backed tips, athletes can optimize their recovery process and reduce the risk of future injuries.

1. Seek Professional Help: Consulting a physical therapist early ensures an accurate diagnosis and the right course of treatment tailored to your injury. Their expertise can help you recover efficiently and prevent complications down the line.
2. Stay Consistent: Consistency is key to achieving the best outcomes in your rehabilitation program. Following your physical therapist’s recommendations diligently will help you regain strength and mobility more effectively.
3. Rest Strategically: Proper rest is crucial for recovery, allowing your body to repair and rebuild damaged tissues. However, avoid prolonged inactivity, leading to stiffness, weakness, and delayed healing.
4. Maintain a Balanced Diet: A nutrient-rich diet supports tissue repair, reduces inflammation, and accelerates recovery. Include protein, vitamins, and minerals in your meals to fuel your body’s healing journey.
5. Focus on Prevention: Once fully recovered, prioritize injury prevention by continuing with targeted exercises and proper warm-up routines. These proactive measures will help reduce the likelihood of future injuries and enhance overall performance.

Conclusion

Recovering from a sports injury is a multifaceted journey that requires professional guidance, commitment, and patience. Physical therapy plays a vital role in ensuring a safe and effective recovery by addressing pain, improving mobility, and rebuilding strength. With the right approach and dedication, athletes can return to the activities they love stronger, more resilient, and better prepared to prevent future injuries.

FAQs

What is the most effective treatment for sports injuries?

The most effective treatment varies based on the type and severity of the injury. However, physical therapy, combined with adequate rest and medical intervention, is widely considered one of the best approaches for recovery.

What is sports injury rehabilitation?

After an injury, sports injury rehabilitation restores strength, mobility, and overall function. It typically incorporates physical therapy techniques like manual therapy, therapeutic exercises, and sport-specific functional training.

What is the difference between sports therapy and sports rehabilitation?

Sports therapy focuses on the prevention, immediate care, and treatment of injuries using therapeutic methods. On the other hand, sports rehabilitation centers on the recovery process and reconditioning after an injury to restore optimal performance.

The post Recovering from Sports Injuries: Why Physical Therapy is Key first appeared on Continuous Motion Physical Therapy.

What is Sports Performance Training?

Sports performance training is a specialized approach to improving an athlete’s capabilities. It involves scientifically designed exercises and techniques that target strength, agility, endurance, flexibility, and mental focus. Unlike standard workouts, this training is sport-specific and often integrates injury-prevention strategies to help athletes perform at their peak while minimizing risks.

Difference Between Sports Performance Training and Regular Coaching

While regular coaching focuses on teaching the skills and strategies specific to a sport, sports performance training aims to enhance the physical and mental attributes required to execute those skills more effectively.

For example, a basketball coach might teach shooting techniques, but a sports performance trainer will improve the athlete’s vertical jump, speed, and core stability to make them more effective on the court. Combining regular coaching and performance training creates a well-rounded athlete prepared to compete at the highest level.

7 Reasons Sports Performance Training Benefits Athletes

Achieving peak performance in sports requires more than just skill; it demands a comprehensive approach to training. Sports performance training is designed to enhance physical strength, mental resilience, and overall athletic capabilities, making it an essential tool for athletes striving for excellence.

1. Enhances Physical Strength and Power

Athletes require strength to excel and dominate in their respective sports. Sports performance training incorporates weightlifting, resistance exercises, and functional movements to build muscle strength and explosive power. This enables athletes to tackle, jump, or sprint with greater force, giving them a competitive edge. Tailored to meet the specific demands of each sport, this type of training focuses on developing the strength needed for optimal performance, whether it’s a stronger swing for golfers or more powerful strides for runners.

2. Boosts Speed and Agility

Quick movements and directional changes are essential in most sports. Performance training incorporates drills and exercises that improve reaction time, footwork, and coordination. By working on speed and agility, athletes can outmaneuver their opponents, gain a better position, and execute plays more effectively.

3. Injury Prevention and Reduction

More than 3.5 million sports-related injuries occur annually, resulting in lost time and disrupted participation. Sports performance training enhances athletic performance and plays a crucial role in sports injury recovery. This training significantly reduces the risk of common injuries by addressing muscle imbalances, improving joint stability, and teaching proper biomechanics. By building resilience and correcting movement patterns, athletes can stay healthier and perform at their best.

4. Improves Endurance and Stamina

Athletic success often depends on maintaining peak performance throughout a game or competition. Sports performance training focuses on cardiovascular fitness and muscular endurance, allowing athletes to sustain energy levels and avoid fatigue.

Our endurance-building programs are tailored to your sport’s demands, ensuring you’re always ready to go the extra mile when it matters most.

5. Enhanced Flexibility

Flexibility is critical for preventing injuries and improving athletic performance. Sports performance training includes stretching routines, mobility drills, and techniques like dynamic warm-ups to enhance flexibility. This ensures athletes can move freely, achieve more excellent range of motion, and avoid muscle strains.

6. Builds Mental Resilience and Focus

Athletic performance is as much mental as it is physical. Sports performance training incorporates mental conditioning strategies such as goal setting, visualization, and stress management to help athletes stay focused and composed under pressure.

Building mental resilience enhances performance during competition and helps athletes overcome setbacks, such as injuries or poor results.

7. Long-Term Life Success

The benefits of sports performance training extend beyond the playing field. Improved physical health, enhanced discipline, and the ability to set and achieve goals contribute to long-term success in life. Athletes often carry these traits into their personal and professional lives, making sports performance training an investment in overall well-being.

When Should Athletes Begin Sports Performance Training?

Athletes can begin sports performance training at any age, but starting early offers a significant advantage. Young athletes can build a solid foundation in strength, agility, and coordination, serving them well as they progress in their sport.

Continuous Motion Physical Therapy offers customized programs for athletes of all ages and skill levels, ensuring safe and practical training.

What to Expect from Our Sports Performance Training Sessions

At Continuous Motion Physical Therapy, our sports performance training sessions are designed to meet each athlete’s unique needs. Here’s what you can expect:

• Personalized Assessments: Every sports performance training program starts with a comprehensive evaluation of your strengths, weaknesses, and goals. This ensures that the training plan is customized to meet your unique needs and maximize your potential.
• Sport-Specific Training: Exercises and drills are carefully designed to align with the demands of your particular sport. This targeted approach helps improve the specific skills and attributes needed to excel in your field of play.
• Injury Prevention Focus: Injury prevention is a key component of sports performance training, emphasizing proper biomechanics and movement patterns. By addressing imbalances and enhancing stability, athletes can reduce the risk of injuries and stay active longer.
• Expert Guidance: Certified trainers provide professional guidance throughout each session, ensuring exercises are performed safely and effectively. Their expertise helps athletes refine techniques, build confidence, and progress consistently.

Ready to Improve Your Sports Performance?

If you’re ready to take your game to the next level, Continuous Motion Physical Therapy is here to help. Our expert trainers and state-of-the-art facilities provide the perfect environment for athletes to thrive. Whether recovering from an injury or looking to optimize your athletic abilities, our sports performance training programs are designed to help you achieve your goals.

Contact us today to learn more about how we can help you enhance your athletic performance!

Conclusion

Sports performance training is essential for athletes aiming to reach their full potential. Enhancing physical strength, improving agility, preventing injuries, and building mental resilience offers a well-rounded approach to achieving peak performance. Beyond immediate athletic benefits, this training fosters long-term health, discipline, and success on and off the field. Whether you’re a seasoned athlete or just starting, investing in sports performance training is a game-changing step toward excelling in your sport and achieving your goals.

FAQs

What are the basic performance of sports training?

The basic performances in sports training include strength, speed, endurance, agility, and flexibility. These elements are essential for enhancing an athlete’s overall capabilities and achieving success in competition.

What is the definition of sports training?

Sports training is a scientifically based and pedagogically organized process using planned and systematic methods to improve performance and readiness. It aims to achieve sports perfection and enhance competition performance.

Why is training important in sports?

Training is crucial in sports because it helps athletes develop the physical and mental attributes needed for success. It improves strength, endurance, and flexibility while reducing the risk of injuries and enhancing overall performance.

The post 7 Reasons Sports Performance Training is a Must for Athletes first appeared on Continuous Motion Physical Therapy.