At Continuous Motion Physical Therapy in Goodyear, we see how this pain steals confidence, limits movement, and affects daily life. You deserve to understand why it happens and how to finally get lasting relief.

Female lower back pain is not just “normal” or something you have to push through. It often comes from issues that can be corrected with the right physical therapy approach.

You might be dealing with:
• Muscle imbalances pulling your spine out of alignment
• Weak or underactive core and pelvic floor muscles
• Old injuries that never healed the right way
• Stress placed on your back from pregnancy or postpartum changes

When you find the true source of your pain, you can reclaim the freedom to move without fear. At our Goodyear clinic, that’s exactly what you discover.

How Does Lower Back Pain Affect Women Differently? (And How PT Can Help You Heal For Good!)

Why Female Lower Back Pain Feels Different

Lower back pain affects both men and women, but female lower back pain often shows up in unique ways. Hormonal changes during the menstrual cycle can trigger pelvic pain, painful periods, or even shooting pain into the lower abdomen.

Post menopausal women face a higher risk of spinal osteoporosis fractures, degenerative disk disease, and compression fractures.

These conditions cause pain in the lumbar spine and create chronic pain if not addressed with the right treatment options.

Female lower back pain does not have to control your life. At Continuous Motion Physical Therapy, we guide you through proven treatment options that relieve pain and build lasting strength.

Call us today at 623-343-8706 to schedule your Free Total Body Diagnostic Session and start your path to real pain relief.

Common Triggers That Cause Female Lower Back Pain

Many women notice that back pain increases around life stages or events specific to female health. A physical therapist looks at these unique factors to find the underlying cause.

Some common triggers include:
• Hormonal changes linked to premenstrual syndrome or premenstrual dysphoric disorder
• Small ovarian cysts that cause pelvic pain and buttock pain
• Weight gain during pregnancy leading to gravity shifts in the spine
• Poor posture and hip movements pain, straining abdominal muscles
• Sudden movements or tight muscles that trigger muscle spasms

Why Local Life in Goodyear Can Make Pain Worse

Living in Arizona’s West Valley brings its own challenges. Hot summers encourage you to spend time swimming at the Goodyear Recreation Campus or hiking Estrella Mountain trails, but long hours in the heat may tighten muscles and increase muscle strain.

Events like the Phoenix Marathon or spring training games at Goodyear Ballpark push you to stay active, yet those same activities can aggravate lumbar spine pain if spine health is ignored.

Many women notice back pain flare-ups after sitting on hard bleachers without good lumbar support.

Physical Therapy Solutions That Actually Work

Physical therapy helps you do more than just cover symptoms with over-the-counter pain relievers or temporary relief from a heating pad.

A physical therapist teaches you how to strengthen abdominal muscles, reduce inflammation, and ease tense muscles so you build long-term resilience.

At our Goodyear clinic, treatment options focus on:
• Manual therapy to improve spine health and reduce muscle pain
• Targeted core exercises that support the lumbar spine and alleviate symptoms
• Postural training for maintaining good posture during workouts and daily tasks
• Sport-specific rehab plans to prevent muscle spasms during running or training

When Pain Becomes a Medical Emergency

Severe pain that radiates into the spinal cord or spinal canal can point to serious issues. In severe cases, conditions like spinal stenosis or bone pain from fractures require urgent attention.

If you notice sudden sharp pain, numbness, or other symptoms that worsen quickly, it is a medical emergency. The right pain treatment depends on uncovering the underlying cause and starting pain management at a more rapid pace.

Why Sports PT is the Best Pain Management Choice

You deserve more than short-term fixes like pain relievers or muscle relaxants.

Sports physical therapy helps you correct poor posture, rebuild strength, and ease tense muscles while preparing you to return to the activities you love in Goodyear.

Instead of chasing temporary relief, PT gives you the tools to relieve pain, reduce pain, and ultimately alleviate pain for good. This approach puts you back on the trail, in the gym, or at the ballpark without fear of recurring back pain.

Finding Lasting Relief for Your Female Lower Back Pain

Why You Deserve More Than Temporary Relief

At Continuous Motion Physical Therapy, we know how frustrating it feels when severe pain or chronic pain keeps coming back. Over the counter pain relievers, heating pads, or a warm bath may ease pain, but these only offer temporary relief.

You deserve a treatment plan that addresses the underlying cause of your back pain. Lasting pain relief comes from rebuilding strength, improving posture, and restoring natural movement.

How We Target the Root Causes of Female Lower Back Pain

We look at your whole body to understand what causes pain and why it keeps returning. Female lower back pain often connects to hormonal changes, tight muscles, or poor posture.

Our approach may include:
• Manual therapy to reduce muscle pain and improve spine health
• Sports-specific rehab to build core and hip strength
• Dry needling to ease tense muscles and muscle spasms
• Postural training that prevents recurring strain on your lumbar spine
• Pelvic floor therapy when pelvic pain or painful periods affect your movement

What You Gain From Our Sports PT Solutions

With our care, you move beyond short-term fixes. You learn how to strengthen abdominal muscles, maintain good lumbar support, and manage pain causes linked to daily life or sports.

Our goal is to help you feel confident running, lifting, or simply enjoying local activities in Goodyear without worrying about painful flare-ups. You find freedom in movement again.

Take the First Step Today

Female lower back pain does not have to control your life. At Continuous Motion Physical Therapy, we guide you through proven treatment options that relieve pain and build lasting strength.

Call us today at 623-343-8706 to schedule your Free Total Body Diagnostic Session and start your path to real pain relief.

The post Goodyear Physical Therapy Breakthrough for Female Lower Back Pain first appeared on Continuous Motion Physical Therapy.

Actually, one of the most important areas to focus on during pregnancy is your core. Unfortunately, many women are told to avoid core exercise altogether during pregnancy out of fear that it could be unsafe.

The truth is, core training during pregnancy is not only safe when done correctly — it’s essential for your health, comfort, and recovery.

Why Core Training Matters in Pregnancy

Your core isn’t just your “six-pack” muscles. It’s a system of deep stabilizing muscles that includes:

• The diaphragm (your main breathing muscle)
• The transverse abdominis (deep abdominal muscle wrapping around your midsection like a corset)
• The pelvic floor muscles (at the base of your pelvis)
• Spinal stabilizers (muscles along your back and hips)

These muscles work together to stabilize your spine and pelvis, support your organs, regulate pressure inside your abdomen, and coordinate movement.

During pregnancy, this system becomes even more important.

Benefits of a Strong Core During Pregnancy

• Reduces back pain and pelvic pain by supporting your growing belly
• Improves posture and alignment, decreasing daily aches and fatigue
• Protects the pelvic floor by managing pressure and reducing issues like leaking, heaviness, or prolapse
• Supports labor and delivery, helping with breath control and pushing mechanics
• Speeds up postpartum recovery by minimizing risk of diastasis recti and helping you return to activity faster

Your core is the foundation of your movement. Strengthening it during pregnancy — in safe, intentional ways — is one of the best investments you can make for your body and your baby.

Pairing your exercise routine with a proper pelvic floor exam ensures you’re engaging your muscles correctly, protecting your pelvic floor, and setting yourself up for a smooth recovery.

At Continuous Motion Physical Therapy, we specialize in pregnancy and postpartum care.

Our team can guide you through safe, effective core training that supports you through every stage of motherhood.

Request a Discovery Visit or get in touch today at 623-343-8706.

Is Core Training Safe During Pregnancy?

Yes — core exercises are safe during pregnancy as long as they are done correctly. The focus isn’t on intensity, crunches, or “getting a flat stomach.” Instead, it’s about proper breathing, pressure management, and control.

Key Safety Guidelines:

1- Watch for coning or doning

Watch for coning or doning through the center of your abdomen. If you see bulging along your midline, adjust the exercise or your breathing technique.

2- Manage intra-abdominal pressure

Exhale during exertion and avoid bearing down, which increases stress on the pelvic floor.

3- Focus on control over speed

Slow, intentional movements are more effective than fast, high-intensity ones.

Listen to your body

If you feel pain, heaviness in the pelvic floor, or dizziness, stop and modify. When in doubt, a pelvic floor physical therapist can guide you through safe, personalized exercises.

Safe and Effective Abdominal Exercises for Pregnancy

Here are some core exercises that support your body without creating excess strain:

Diaphragmatic Breathing

Start in a comfortable starting position such as lying flat on the floor with your knees bent and feet flat. Place one hand just above your belly button and the other on your chest. Take a deep breath in, letting your ribs expand and your deep core muscles gently activate. Exhale slowly while keeping your core engaged, feeling your abdominal wall draw inward as your pelvic floor and deep core connect.

This form of core breathing is one of the best pregnancy exercises for maintaining strength throughout your entire pregnancy.

Pelvic Tilts

Lie flat on the floor with knees bent and feet hips width apart. Keep your neutral spine by letting the lower back rest naturally. On an inhale, hold the neutral position; as you exhale, gently tilt your pelvis upward, flattening your back against the floor by engaging your back and abdominal muscles. Inhale again and slowly roll back to the starting position.

This stability exercise strengthens the deep core while helping relieve too much pressure in the lower back from weight gain during pregnancy.

Bridges

Lie flat on the floor with knees bent, feet flat, and arms resting straight at your sides. Press through your right foot and left foot evenly to lift your hips toward the ceiling, forming a straight line from shoulders to knees. Keep your core engaged and avoid arching the back. Lower down slowly to the starting position.

This exercise builds core stability, strengthens the glutes, and supports your core and pelvic floor. For added challenge, try a resistance band around your thighs or add light weights for the upper body.

Bird Dog

Begin in a tabletop position with your hands shoulder width under your shoulders and your knees hips width apart under your hips. With your core engaged and spine in a neutral position, extend your right arm forward and left leg straight back, keeping your hips square. Hold briefly, then return to the starting position and switch to the opposite arm and opposite leg.

This stability exercise strengthens the deep core muscles, rectus abdominis, and builds balance in the back and abdominal muscles without putting too much pressure on your abdominal wall or your growing baby.

Modified Planks or Side Planks

For a modified plank, begin on your forearms with knees bent and hips square. Keep your core engaged and body in a straight line from shoulders to knees. For a modified side plank, lie on your left side with your left elbow under your left shoulder. Bend your left knee while keeping the right leg straight and lift into a modified side plank position with shoulders stacked.

Both variations train core stability and are safe ab exercises that avoid the risks of full sit ups or other unsafe ab exercises during pregnancy.

Seated or Standing Core Activations

Sit in a sturdy chair with feet flat or stand tall with feet hips width apart. Place your hands on your abdominal muscles just above the belly button. Take a deep breath in, then exhale while gently tightening the transverse abdominis by pulling your abdominal wall inward. Keep your neutral spine and avoid straining.

This movement teaches proper core engagement during everyday tasks like lifting a knee lift, carrying light weights, or bending. It’s one of the best abdominal exercises to include in your exercise program from the first trimester through the first six weeks postpartum—just remember to listen to your body.

These exercises can be adapted throughout pregnancy depending on your stage, comfort, and fitness level.

Long-Term Benefits of Core Training

Working your core during pregnancy pays off well beyond delivery:

• Easier postpartum recovery — You’ll rebuild strength faster and reduce the risk of long-term issues like diastasis recti or pelvic floor dysfunction.
• Better movement confidence — You’ll be able to lift, carry, and care for your baby more comfortably.
• Reduced risk of injury — A stable core helps prevent back strain, hip pain, and overuse injuries.
• A stronger foundation for return to exercise — Whether you love weightlifting, running, or yoga, core training prepares your body to safely return to the activities you love.

The Role of a Pelvic Floor Exam

Even with the best intentions, it can be hard to know if you’re engaging your core correctly during pregnancy. A proper pelvic floor exam by a qualified physical therapist is highly recommended. This ensures that:

• You’re bracing your core without pushing down on the pelvic floor.
• Your breathing patterns support your movements instead of straining your abdomen.
• You’re protecting your pelvic floor from excess pressure that could lead to leaking or prolapse.

This exam provides peace of mind and sets you up for a smoother pregnancy and recovery.

Frequently Asked Questions

1. Can core training cause diastasis recti?

No. In fact, correctly performed core training helps reduce the risk of diastasis recti by teaching you how to manage pressure and support your linea alba (the connective tissue down the midline of your abs).

Poorly managed pressure — not exercise itself — is what contributes to abdominal separation.

2. When should I stop doing core work during pregnancy?

As long as exercises are done with proper form, breathing, and control, you can safely train your core throughout all stages of pregnancy.

You may need to adjust intensity and positions as your pregnancy progresses, but stopping altogether isn’t necessary.

3. What signs mean I should modify or stop an exercise?

If you notice coning, doming, leaking, pelvic heaviness, pain, or dizziness, it’s a sign to modify. These are your body’s cues that the exercise may not be right for you in its current form.

4. Do I need special equipment for core exercises?

Not at all. Most exercises can be done with your bodyweight. Simple tools like a yoga ball, light resistance band, or small weights can be helpful, but they aren’t required.

5. Is working my core just about pregnancy, or does it matter postpartum too?

It matters for both. Training your core in pregnancy sets you up for a smoother postpartum recovery. 

Postpartum, you’ll continue to benefit by rebuilding strength, improving posture, and preventing long-term pelvic floor issues.

Bottom Line for Ab Exercises During Pregnancy

Your core is the foundation of your movement. Strengthening it during pregnancy — in safe, intentional ways — is one of the best investments you can make for your body and your baby.

Pairing your exercise routine with a proper pelvic floor exam ensures you’re engaging your muscles correctly, protecting your pelvic floor, and setting yourself up for a smooth recovery.

At Continuous Motion Physical Therapy, we specialize in pregnancy and postpartum care.

Our team can guide you through safe, effective core training that supports you through every stage of motherhood.

Request a Discovery Visit or get in touch today at 623-343-8706.

The post Pregnancy Safe Core Exercises Every Mom-to-Be Should Know first appeared on Continuous Motion Physical Therapy.

Both use thin needles, but their purpose, technique, and results are not the same. Understanding the difference helps you decide which treatment best supports your recovery and performance goals.

Athletes turn to these methods for different reasons, and knowing why can change how quickly you return to the activities you love. By the end of this, you will see why one option may be the game-changer for your body.

Here is what you should know right away:
• Acupuncture is rooted in traditional Chinese medicine and focuses on energy flow.
• Dry needling comes from modern physical therapy and targets muscle trigger points.
• Both can relieve pain, but dry needling is often used for sports rehab and faster recovery.

The Difference Between Acupuncture vs Dry Needling

As a sports physical therapist in Goodyear, I see athletes and active adults every week who ask about the difference between dry needling and acupuncture.

You hear the terms used interchangeably, but knowing how they differ helps you choose the best path for pain relief and recovery.

Acupuncture: Rooted in Tradition

Acupuncture comes from traditional Chinese medicine and focuses on restoring the flow of energy through specific points on the body. Licensed acupuncturists often pair this with herbal medicine to support overall well-being.

During acupuncture sessions, thin needles are placed at various depths to stimulate the nervous system and promote healing. Acupuncture treats chronic pain, stress, and even conditions unrelated to movement or sports injuries.

Don’t let muscle tightness keep you from moving the way you want. Call us today at 623-343-8706 to schedule your Free Total Body Diagnostic Session and take the first step toward lasting relief.

Dry Needling: Backed by Western Medicine

Dry needling treatment is grounded in western medicine and performed by physical therapists. This method focuses on myofascial trigger points linked to muscle tightness, muscle strains, and other musculoskeletal pain.

When we use dry needling techniques, the goal is to decrease muscle tightness, restore muscle function, and reduce pain directly at the source. Athletes who run the Phoenix Marathon or push hard during spring training often benefit from dry needling sessions as part of a larger treatment plan.

How Physical Therapy Integrates Both

For many patients, the key component is not just the needles, but how they fit into your treatment goals. In physical therapy, both dry needling and acupuncture may be discussed, but dry needling is often chosen to target trigger points and support recovery from sports injuries.

When combined with other therapy like electrical stimulation, corrective exercises, and mobility drills, needling techniques can:
• Increase blood flow to tight muscles
• Promote healing after injury
• Address neck pain and stubborn symptoms tied to musculoskeletal conditions

Which Option Fits Athletes Best?

The difference between acupuncture and dry needling comes down to your treatment goals. Acupuncture sessions focus on balancing the whole body, while dry needling sessions work on specific trigger points that keep you from performing your best.

If you deal with discomfort from long hikes at Estrella Mountain Regional Park or push through muscle pain during CrossFit in Litchfield Park, you may be a good candidate for dry needling techniques. They deliver fast results for musculoskeletal pain and keep you moving toward peak performance.

Find Relief for Your Muscle Tightness With Dry Needling

Why Muscle Tightness Holds You Back

When muscle tightness lingers, it affects everything from your workouts to your daily routine. You feel stiffness during runs at Estrella Mountain Park or even while lifting groceries.

This tension often comes from trigger points that restrict muscle function and limit blood flow. Without addressing them directly, your symptoms keep coming back.

How Dry Needling Helps

With dry needling treatment, we target those myofascial trigger points that create pain and restriction. By inserting needles into specific areas, we help increase blood flow and decrease muscle tightness.

This process works to promote healing, restore mobility, and reduce pain so you can move without discomfort. Many athletes notice progress within just a few dry needling sessions.

What to Expect in Your Sessions

At Continuous Motion Physical Therapy, we include dry needling techniques as part of a larger treatment plan designed for your sports injuries or chronic pain. You never get a one-size-fits-all approach.

During your session, we may use electrical stimulation, mobility drills, or strength work alongside needling to speed recovery. This combination keeps your treatment goals front and center.

Why Choose Continuous Motion Physical Therapy

You deserve a team that understands both performance and recovery. As physical therapists, we are fellowship-trained in manual therapy and certified in dry needling techniques, which means your care comes with advanced skill and precision.

Whether you’re preparing for spring training in Goodyear or want to return to weekend soccer leagues in Phoenix, dry needling can be the key component to reaching peak performance again.

Get Started Today

Don’t let muscle tightness keep you from moving the way you want. Call us today at 623-343-8706 to schedule your Free Total Body Diagnostic Session and take the first step toward lasting relief.

The post Acupuncture vs Dry Needling: Discover the Secret Athletes Count On first appeared on Continuous Motion Physical Therapy.

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.

At Continuous Motion Physical Therapy in Goodyear, we help active women, athletes, and moms-to-be stay strong, move with confidence, and prepare for postpartum recovery. Here’s the truth about five myths we hear most often from our pregnant and postpartum clients.

Myth 1: You Should Avoid Exercise During Pregnancy or Only Do What You Did Before.

Reality: Exercise during pregnancy is safe for most women—and recommended by the American College of Obstetricians and Gynecologists. They advise at least 150 minutes of moderate-intensity exercise per week.

Benefits of regular exercise during pregnancy include:

• Reduced risk of excessive weight gain
  
• Lower chance of pre-term birth or low birth weight
  
• Decreased risk of cesarean delivery
  
• Better management of gestational diabetes
  
• Lower blood pressure and reduced risk of hypertension
  

You also don’t have to stick to your pre-pregnancy workouts. With the right modifications, you can safely start or adapt a program to support your changing body.

Myth 2: You Can’t Work Your Core While Pregnant

Reality: Core training during pregnancy is important—just not with traditional crunches or sit-ups.

Your core includes:

• Deep abdominal muscles
  
• Diaphragm
  
• Pelvic floor
  
• Back muscles
  

Learning to engage and coordinate these muscles during pregnancy:

• Prepares you for labor
  
• Reduces strain on the pelvic floor
  
• Improves postpartum recovery
  

Myth 3: You Don’t Need Pelvic Floor Therapy Unless You Have Symptoms

Reality: Pelvic floor therapy is for prevention as well as recovery. Think of it like car maintenance—you don’t wait until it breaks down.

Pelvic floor therapy during pregnancy can help you:

• Prepare for birth with confidence
  
• Contract and relax your pelvic floor effectively
  
• Coordinate breathing with movement
  
• Maintain mobility and control for daily activities
  

In many European countries, postpartum pelvic floor rehab is routine for every woman—whether or not symptoms are present. It’s time to make that the norm here.

Myth 4: Back and Pelvic Pain Are Just Part of Pregnancy

Reality: While 50–70% of pregnant women report back or pelvic girdle pain, common doesn’t mean normal.

Pelvic floor and orthopedic physical therapy can:

• Identify the root cause of pain (often different from where it’s felt)
  
• Teach stabilization techniques for the spine and pelvis
  
• Improve hip and core strength
  
• Help you stay active without discomfort
  

Pain is your body’s way of asking for support—don’t ignore it.

Myth 5: Lifting Weights During Pregnancy or Postpartum Is Dangerous

Reality: Losing strength during pregnancy can be more harmful than lifting. Safe, guided lifting improves posture, reduces injury risk, and helps with labor preparation.

Lifting doesn’t just happen in the gym—it’s part of daily life:

• Carrying groceries
  
• Picking up children
  
• Moving laundry
  
• Lifting a car seat
  

Postpartum lifting tips:

• Rebuild core and pelvic floor coordination first
  
• Progressively load the body for safe strength gains
  
• Learn proper breathing and bracing techniques
  
• Address any symptoms like leaking, heaviness, or pain
  

The Bottom Line On Your Pregnancy Workout

Pregnancy is the perfect time to build a strong foundation for long-term health. Whether you’re a seasoned athlete or new to exercise, Continuous Motion Physical Therapy in Goodyear, AZ can guide you safely through every trimester and into postpartum recovery.

Ready to feel strong during pregnancy and beyond?
Schedule your Free Total Body Diagnostic Session with our pelvic floor and orthopedic specialists atl 623-343-8706. 

Pregnancy Workout Myths – FAQ

1. Is it safe to start exercising if I wasn’t active before pregnancy?
Yes—most women can safely begin a moderate-intensity program during pregnancy with proper guidance. Always check with your healthcare provider and start slowly, focusing on low-impact movement, strength, and mobility.

2. How do I know if an exercise is too much for my pregnant body?
Stop or modify if you feel pain, dizziness, shortness of breath, leaking, heaviness in the pelvis, or unusual fatigue. Listen to your body and work with a pelvic PT specialist.

3. Can core training prevent diastasis recti?
While no exercise can guarantee prevention, proper core training can reduce risk and improve healing postpartum by teaching you to manage pressure and load.

4. When can I lift weights postpartum?
Every recovery is different, but it is recommended to see a pelvic floor physical therapist to ensure appropriate use of pelvic floor muscles and pressure management.

5. Do I really need pelvic floor therapy if I had no tearing or symptoms after birth?
Yes—just like you’d rehab after any major physical event, your pelvic floor and core deserve assessment and support to restore full function, even if you feel “fine” now.

The post Busting 5 Common Pregnancy Workout Myths 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.

You’re not lazy. You’re injured. And your hip is making sure you don’t forget it.

The good news? There are real, evidence-based ways to make sitting more bearable while giving your tendon the rest and support it needs.

You don’t have to power through the pain or stand for eight hours straight.

In this post, you’ll learn:

• Why sitting feels worse with gluteal tendinopathy
• What positions make it worse—and which ones help
• How to modify your chair and work setup
• Quick relief strategies you can use right now

Let’s talk about what’s actually going on and what you can do about it today.

Gluteal Tendinopathy Exercises (Find REAL and LASTING Relief!)

Gluteal tendinopathy isn’t just frustrating—it can stop you from doing what you love.

Whether you’re heading out for the Estrella Mountain Trail Festival or trying to train pain-free for your next hike in the White Tank Mountains, you need a plan that works.

If you’re struggling with lateral hip pain, sharp pain when climbing stairs, or tenderness along the side of your hip, you’re not alone. These are common symptoms of gluteal tendinopathy and related tendon disorders like greater trochanteric pain syndrome.

As sports physical therapists here in Goodyear, we see this daily. You don’t have to just wait it out or rely on anti-inflammatory medication. You can treat it. You can reduce pain.

Let’s look at real ways to support your gluteal tendons and get you back in motion.

Understand What You’re Dealing With First

Gluteal tendinopathy affects the gluteus medius and gluteus minimus. These muscles stabilize your hip joint and control leg movements during walking, running, and climbing.

When these tendons get irritated or overloaded, tendon pain and soreness flare up near the greater trochanter of the hip bone.

Common gluteal tendinopathy symptoms include:

• Pain when lying on one hip
• Lateral hip pain when standing after prolonged sitting
• Tenderness along the outer buttocks or hip
• Trouble with activities that require deep squatting or climbing stairs

It’s often mistaken for trochanteric bursitis or hip osteoarthritis. But the treatment plan is different—and much more specific.

If you’re dealing with chronic hip pain, sore gluteal muscles, or signs of gluteal tendinitis, don’t wait for it to become severe. You can get the right help right here in Goodyear.

Call us today at (623) 343-8706 to book an appointment or your Free Discovery Visit and take the first step toward lasting pain relief.

Why Strengthening Matters More Than Stretching

Stretching exercises can feel good temporarily, but they won’t solve the underlying tendon disorder.

Tendon health improves with targeted load management and progressive strengthening exercises. This means training the gluteal muscles without aggravating the tendon tissue.

Try these instead of aggressive stretches:

• Side-lying isometrics (foot firmly against a wall with knees bent)
• Glute bridges with a neutral pelvic position
• Wall sits at hip width for 30-second holds
• Isometric abductions with a soft mat under your hip

You’ll build muscle strength in the gluteus maximus and gluteus medius while avoiding painful compression near the greater trochanter.

The Power of Controlled Single-Leg Movements

If your gluteal tendinopathy flares during everyday tasks like walking or sitting, your hip muscles may not be firing well on one leg.

This is common with degenerative tears or tendon compression from poor posture or repetitive movements.

Use these drills for control and alignment:

• Standing single-leg hip hikes
• Step-downs on an elevated surface (like a curb or low box)
• Mini-lunges with hands on hips to cue proper tracking
• Band walks, keeping your legs hip width apart

Work slowly. Keep your pelvis level. Focus on stability and posture more than speed.

Modify How You Sit, Stand, and Move All Day

Healing isn’t just about your workouts. It’s also about reducing irritation during prolonged periods of sitting or standing.

Many people with gluteal tendinopathy feel worse after a long road trip to Phoenix or sitting through a Diamondbacks game.

To reduce daily pain:

• Avoid sitting with legs crossed or tilted onto one hip
• Sit comfortably on a firm cushion with knees bent and hips level
• Stand evenly with weight through both feet
• Alternate between sitting and a standing position every 30 minutes

Even small changes here will reduce tendon compression and prevent gluteal tendinopathy from getting worse.

When to Get Sports PT Involved

If you’ve had symptoms of gluteal tendinopathy for more than a few weeks, don’t guess. You don’t need to push through severe pain or rely on social media tips that don’t apply to you.

We customize an exercise program that matches your needs and goals—from trail running to gym workouts.

You’ll get:

• Hands-on release of tight soft tissues
• Strength and mobility work for hip adduction, rotation, and glute activation
• Progressions that don’t overload sore hip tendons
• A return-to-sport plan built around your life here in the Valley

This is what we do every day at Continuous Motion Physical Therapy. If you’re ready to stop Googling “how to sit comfortably” or “pain relief for trochanteric pain syndrome GTPS,” it’s time to start moving smarter.

Let’s build a plan together that actually works for your life—and your sport.

Continuous Motion Physical Therapy

At Continuous Motion Physical Therapy, we help active adults and athletes in Goodyear find real relief from gluteal tendinopathy and other tendon disorders.

You’re not here to sit on the sidelines. You want to move better, feel stronger, and get back to the activities you love.

Why Sports Rehab Is Different Here

You won’t get generic exercises or a printout from the internet. We start with a full-body diagnostic session to pinpoint what’s causing your gluteal tendinopathy symptoms and how your movement patterns affect your pain.

Your custom plan focuses on:

• Load management for tendon healing
• Real-time feedback through performance video analysis
• Advanced techniques like dry needling and spinal manipulation
• Hip muscle retraining for long-term strength and stability

Every session is one-on-one and built around your goals.

What We Treat Alongside Gluteal Tendinopathy

Most people with gluteal pain also deal with other movement issues. That’s why we treat the entire system, not just one spot.

You may be compensating due to:

• Pelvic pain or deep gluteal syndrome
• Hip impingement or hip osteoarthritis
• Greater trochanter pain syndrome or bursitis
• Weak gluteus minimus or gluteus maximus activation

We treat the root causes so you don’t keep chasing symptoms.

How We Help You Stay Active in Goodyear

Living in the West Valley means you’re likely running, biking, hiking, or lifting. You can’t afford to wait months hoping your painful hip improves.

Our sports PT approach helps you:

• Train without irritating tendon tissue
• Improve strength and mobility without flaring your pain
• Return to activity without setbacks or hesitation

You’ll feel confident moving again, whether you’re walking the Estrella trails or tackling leg day.

Ready to Stop Guessing and Start Healing?

If you’re dealing with chronic hip pain, sore gluteal muscles, or signs of gluteal tendinitis, don’t wait for it to become severe. You can get the right help right here in Goodyear.

Call us today at (623) 343-8706 to book an appointment or your Free Discovery Visit and take the first step toward lasting pain relief.

The post How to Sit With Gluteal Tendinopathy and Still Survive That Zoom Call first appeared on Continuous Motion Physical Therapy.

You might be surprised how effective physical therapy is at helping you heal. With the right hands-on care and movement strategies, you can feel strong and pain-free again.

Recovery without surgery works because it focuses on:

• Restoring joint stability and muscle control
• Reducing pain through targeted manual therapy
• Improving hip movement without irritating the tear
• Building strength to protect the area long term

You don’t have to live with pain or jump into the operating room. Let’s look at how this recovery works—and why it’s worth considering before you choose surgery.

Hip Labral Tear Recovery Without Surgery: When It Can Work For You

If you’re feeling sharp hip pain after squats at the gym in Goodyear or stiffness after a long hike through Estrella Mountain Park, your hip labrum might be signaling a problem.

When a torn labrum affects how your hip joint functions, daily activities and athletic performance can take a serious hit.

Surgery isn’t always your only route. In fact, many active adults in this area recover fully without ever going near an operating room.

Physical therapy can be a powerful way to reduce pain, support healing, and get you back into your sport or activity.

Understanding When a Hip Labral Tear Can Heal Without Surgery

If your labral tear is mild and your hip joint is still stable, you’ve got options.

Conservative treatments help restore movement, strengthen surrounding muscles, and minimize irritation to the affected area.

Look for these signs your torn labrum may not require surgery:

• Your hip labral tear symptoms are intermittent or tied to certain movements
• Imaging shows a minor tear, not a complete one
• You can walk and bear weight without severe pain
• You experience more discomfort during repetitive movements than at rest

When you catch the issue early and commit to the right kind of therapy, your body’s natural healing processes often take the lead.

If you’re tired of dealing with hip pain and want a real solution, we’re here to help you start healing. Let’s find out what’s going on with your hip and get a plan that fits your life.

Call 623-343-8706 today to schedule your appointment at Continuous Motion Physical Therapy in Goodyear, AZ. Let’s get you moving again.

Why Physical Therapy Works So Well for Hip Labral Tear Symptoms and Healing

Physical therapy focuses on helping your hip labrum heal by improving how your hip socket and femoral head move together. It also targets the surrounding muscles that stabilize and protect your hip joint.

At our clinic in Goodyear, treatments focus on:

• Reducing inflammation and restoring joint mobility
• Improving soft tissue flexibility in the hip and groin area
• Teaching movement strategies that avoid further damage
• Strengthening the glutes, core, and deep hip muscles

We’ve helped runners prepping for the Phoenix Rock ‘n’ Roll Half Marathon and gym-goers training at CrossFit Fury find pain relief and regain full function without invasive surgery.

How We Tailor Recovery to the Athlete in You

As sports physical therapists, we look at more than your symptoms. We examine how your hips move through your sport—whether that’s hiking, Olympic lifting, or tennis at Goodyear Community Park.

We design a plan that matches your goals and includes:

• Manual therapy to reduce pain and realign the joint
• Strength training to reinforce the affected area
• Return-to-sport drills that build confidence
• Activity modification that allows healing without sidelining you completely

Even with a torn labrum, you can stay active while supporting recovery. You’ll avoid making things worse and reduce the chance of future injuries.

When Nonsurgical Isn’t Enough: Hip Labral Tear Treatments

There are cases where the damage is too advanced. Severe pain or a completely detached labrum may require surgical options like arthroscopic surgery or labral repair.

That’s why we monitor your progress during physical therapy to ensure you’re healing effectively. If things stall or get worse, we help you connect with a trusted healthcare provider to discuss:

• Imaging to confirm the extent of damage
• Minimally invasive arthroscopic surgery if needed

The key is acting early. Don’t wait until limited range of motion and pain become your new normal.

What Hip Labral Tear Recovery Looks Like With Us

At Continuous Motion Physical Therapy, we guide you through every phase of the healing process. You’ll learn how to listen to your body, promote healing, and move again with confidence.

Most importantly, you’ll:

• Alleviate pain without medications
• Avoid the risks of invasive surgery
• Return to the activities you love, stronger than before

Your injured hip doesn’t have to stop you. Physical therapy might be the solution you didn’t know was available—until now.

Continuous Motion Physical Therapy Helps Active Adults Get Back to Normal Activities

At Continuous Motion PT, we help you move better, feel stronger, and return to the lifestyle you love without relying on surgery or medication. Whether you’re chasing your kids at Goodyear Ballpark or training for a local CrossFit competition, your goals shape the way we build your recovery plan.

We Treat More Than Just the Injury

Your hip pain isn’t just about a torn labrum or inflamed tissue. It affects how you move, sleep, and even how confident you feel on your feet.

That’s why our approach focuses on:

• Addressing the root cause of pain, not just the symptoms
• Restoring balance and strength to the entire hip and core
• Teaching you how to move in ways that support healing

We use hands-on techniques, targeted exercises, and movement analysis to improve how your hip joint works in real life.

We Specialize in Athletes and Active Adults

Your body works hard, whether you’re in the gym, on the trail, or simply staying active with your family. That’s why we design treatment plans that meet you where you are.

As sports physical therapists, we:

• Help you avoid further damage by correcting faulty movement patterns
• Rebuild strength in your hip muscles to prevent future injuries
• Guide you through sport-specific drills so you can return safely

We’ve helped local athletes get back to playing soccer at Friendship Park, running along the Paseo Trail, and lifting heavy without pain.

We Keep Your Recovery Personalized and Goal-Driven

Your rehab journey won’t look like anyone else’s. From your first visit, we tailor everything to how your body moves, what your sport demands, and what motivates you most.

Expect:

• One-on-one care from a physical therapist every session
• Clear progress checkpoints and adjustments along the way
• Education that helps you understand what your body needs

You’ll always know what’s working and where we’re headed next.

Book Your Free Total Body Diagnostic Session

If you’re tired of dealing with hip pain and want a real solution, we’re here to help you start healing. Let’s find out what’s going on with your hip and get a plan that fits your life.

Call 623-343-8706 today to schedule your appointment at Continuous Motion Physical Therapy in Goodyear, AZ. Let’s get you moving again.

The post Hip Labral Tear Recovery Without Surgery: When It Works first appeared on Continuous Motion Physical Therapy.

This pain can make you dread your next run and miss out on the activities that keep you moving forward.

At Continuous Motion Physical Therapy, we see this often and know how frustrating it is when heel pain threatens to sideline you from what you love. We want to help you understand what’s going on and what you can do about it. 

Together, we’ll look at simple, effective strategies that can bring relief and get you moving pain-free again.

The Best Treatment for Heel Pain After Running

When your heel hurts after a run, it can feel like everything grinds to a halt. As sports physical therapists working with runners in Goodyear, we help individuals who want to stay active without pain after running.

Whether you’re preparing for the IMS Marathon in Phoenix or enjoying the trails at Estrella Mountain Regional Park, heel pain can make your next run feel impossible.

Let’s break down how sports PT can help you stay on track.

Understanding The Root Cause Of Your Heel Pain After Running

Heel pain after running often starts with small issues that build over time. These might include:

• Tight calf muscles that pull on your heel bone
• Poor foot mechanics, such as flat feet or high arches
• Running shoes that don’t provide enough arch support
• Sudden increases in training load, mileage, or speed sessions

Without the right care, these factors can lead to developing plantar fasciitis, Achilles tendonitis, or even a stress fracture.

We focus on finding your specific risk factors so you can prevent heel pain before it takes you out of the game.

Sports PT Treatments That Reduce Pain and Help You Heal

Our goal is to relieve pain and improve the way your foot and lower leg work together. We use:

• Hands-on soft tissue techniques to address scar tissue
• Stretching exercises, such as a plantar fascia stretch or a wall stretch to release tight calves
• Strengthening plans for your foot muscles and calf muscles to support your arch and plantar fascia
• Gait and running analysis to address faulty foot mechanics
• Orthotic devices or arch support, when needed, for better alignment

We may also recommend night splints, ice packs, or switching to softer surfaces during your recovery.

At Continuous Motion PT, we work with athletes preparing for events such as marathons and local trail races. We understand what it takes to stay race-ready while managing heel pain.

Our goal is to help you train smarter so you can keep moving forward.

Let’s Help You Get Started

If you are ready to treat heel pain and run without discomfort, call us today at 623-343-8706 or request an appointment online. 

We’re here to help you conquer heel pain and return to what you love.

Why Your Training Load Plays A Big Role in Foot Pain

If your heels hurt after long runs or hard workouts, your training load may be too aggressive. We often work with runners getting ready for local events who run into this issue.

A fast jump in mileage or intensity can strain your plantar fascia, heel pads, or Achilles tendon. We help you adjust your plan so you can keep running without pain.

When To Reach Out For Sports PT

It’s time to get help if you have:

• Morning pain that makes you hesitate to start walking
• A sore heel that sticks around long after your run ends
• Intense pain that limits cross-training or daily activities

We can assess for things like heel spurs, tarsal tunnel syndrome, or fat pad atrophy and create a plan to get you back on track.

Tips To Stay Pain Free On Your Runs

To prevent heel pain, make sure you:

• Wear supportive shoes that suit your foot mechanics
• Stretch your calf muscle and plantar fascia regularly
• Maintain a healthy weight
• Avoid high heels if they trigger symptoms
• Choose softer running surfaces when possible

We’re here to help you stay strong, keep moving, and enjoy your runs without heel pain holding you back.

Continuous Motion PT Helps Conquer Heel Pain To Get You Up And Running Again

At Continuous Motion PT, we know how heel pain can slow you down. 

We are here to help you move without pain so you can enjoy every run, workout, or hike in the Goodyear area.

How We Approach Heel Pain

We don’t just treat heel pain. We look at the whole picture to find out why you experience heel pain after running. Our team focuses on:

• Identifying faulty foot mechanics
• Assessing tight calf muscles or weak foot muscles
• Reviewing your running shoes and training load
• Checking for conditions like plantar fasciitis or Achilles tendonitis

This helps us create a plan tailored to your body and goals.

What You Can Expect From Your Care

When you come in, we guide you through treatments that relieve pain and support healing. Our approach includes:

• Hands-on therapy to reduce scar tissue and improve soft tissue mobility
• Stretching exercises like a plantar fascia stretch and a wall stretch to ease tight calves
• Strength training for your arch, plantar fascia, and lower leg muscles
• Running mechanics evaluations to prevent heel pain from returning

We might also recommend supportive shoes or orthotic devices as part of your care.

Why Local Runners Choose Us

We work with athletes preparing for events like the IMS Marathon, Pat’s Run, and local trail races. We understand what it takes to stay race-ready while managing heel pain.

Our goal is to help you train smarter so you can keep moving forward.

Let’s Help You Get Started

If you are ready to treat heel pain and run without discomfort, call us today at 623-343-8706 or request an appointment online. We’re here to help you conquer heel pain and return to what you love.

The post Heel Pain After Running? Try This Surprising Solution first appeared on Continuous Motion Physical Therapy.

You’re not lazy. You’re not out of shape. You might just be fighting against an injury that needs attention before it becomes a long-term setback.

We see it all the time at the clinic:

• Runners with lingering groin tightness
• Lifters losing power in their squats
• Weekend warriors who feel “off” every time they twist or pivot

If your groin muscle isn’t firing right, your entire chain of movement gets thrown off. Let’s dig into how this muscle works, why it fails you, and what you can do to finally move better again.

Groin Muscle Strains and Finding Relief with Sports Physical Therapy

Groin pain can sneak up on you—one sharp twist, an awkward lunge, or even a sudden sprint during your morning hike at Estrella Mountain. As a sports physical therapist in Goodyear, I’ve helped plenty of active adults and athletes manage groin injuries and get back to their favorite sports without constant pain or setbacks.

What a Groin Muscle Strain Really Feels Like

That sudden pain in your groin area might feel like a quick pull, a lingering ache, or even a deep burning sensation when you move. Many people describe it as:

• Pain that worsens with quick changes in direction
• Discomfort when pressing into the inner thigh or hip
• Stiffness or swelling near the pelvis or abdominal muscles

When you play sports like soccer, pickleball at Goodyear Recreation Campus, or go for a run on the Loop 303 Trail, a strained muscle can quickly cut your activity short.

What Causes Groin Injuries During Sports Activity?

Your groin is supported by six muscles, mainly the hip adductors, which help stabilize your pelvis and assist in moving your leg inward. A groin pull happens when one or more of these muscle fibers get overstretched or torn.

The most common cause? Forceful movements that overstretch or overload the adductor muscles. That includes:

• Sprinting or cutting movements during football or soccer
• Lifting too much weight too soon
• A slip or fall that jerks the hip joint

Other injuries, like an inguinal hernia or even testicular torsion, can sometimes mimic the symptoms. That’s why a physical exam and, in some cases, imaging tests are crucial for getting the right diagnosis.

Managing Groin Muscle Strains Without Losing Strength

The best treatment depends on how severe the strain is. For mild injuries, we may focus on:

• Applying ice to reduce swelling
• Gentle mobility work for surrounding muscle groups
• Active rest—where you still move but avoid high-intensity loads

In more severe cases, you may have a partial tear or signs of a sports hernia. That calls for:

• Targeted blood flow strategies like blood flow restriction training
• Manual therapy to reduce inflammation and fluid buildup
• Strength progression to restore function and reduce future risk

Let’s keep your workouts pain-free, your hips mobile, and your core stronger than ever. You don’t need to sit this season out. We’ve got your recovery covered.

Speak with a PT to find out more how we can help. Get in touch today!

How Sports Physical Therapy Helps You Heal

As a sports PT, I guide you through every stage of healing—from the first moment you feel pain to the final sprint when you’re ready to compete again. We’ll assess:

• Core stability and how your abdominal muscles support the pelvis
• Hip strength and flexibility, especially the hip adductors
• Muscle imbalances or movement patterns that increase risk

Then we build a customized plan with:

• Manual therapy to reduce inflammation
• Strength and neuromuscular re-education for surrounding muscles
• Sport-specific return-to-play drills so you’re confident on the field again

When Pain Persists: What Else Could Be Going On?

If you’re feeling intense pain that doesn’t go away with rest or movement, we may be dealing with:

• A deeper tear in the muscle or tendons
• A sports hernia involving the abdominal wall
• Chronic inflammation from repeat strain

Some cases need surgical consults, but many respond well to focused physical therapy that strengthens the injured area and improves mechanics.

Keep Competing Without Groin Muscle Pain

Whether you’re prepping for the Goodyear Lakeside Triathlon or playing adult league softball at Falcon Park, your body should support you—not slow you down. Groin injuries are common, but they’re treatable when we address them early and with the right tools.

Let’s keep your workouts pain-free, your hips mobile, and your core stronger than ever. You don’t need to sit this season out. We’ve got your recovery covered.

Speak with a PT to find out more how we can help. Get in touch today!

The post Is Your Groin Muscle Sabotaging Your Workouts? first appeared on Continuous Motion Physical Therapy.