Whether you’re recovering from an injury, managing chronic pain, or working to improve mobility, physical therapy is an important step toward better health. To get the most out of your sessions, incorporating stretches at home can amplify your progress. Here are some of the best stretches you can do at home to support your physical therapy goals. Gentle, consistent stretching supports recovery, improves flexibility, and enhances the results of your physical therapy journey. Cat Cow Stretch: A Physical Therapy Stretch for Spinal Mobility Target Area : Spine, neck, and back muscles This dynamic stretch promotes spinal flexibility and reduces tension in your back. How to Do It : Start on your hands and knees, keeping your wrists under shoulders and knees under hips. Inhale as you arch your back, lifting your head and tailbone (Cow Pose). Exhale as you round your back, tucking your chin and tailbone (Cat Pose). Repeat for 8–10 breaths. Why It Helps : Improves spinal mobility and posture, which is especially helpful if you spend a lot of time sitting. Hamstring Stretch: A Key Physical Therapy Stretch for Lower Back Relief Target Area : Hamstrings and lower back. Tight hamstrings can contribute to lower back pain and limit flexibility. How to Do It : Sit on the floor with one leg extended and the other foot tucked against your inner thigh. Reach forward toward your toes, keeping your back straight. Hold for 20–30 seconds and switch legs. Why It Helps : Enhances flexibility in the legs and relieves strain on the lower back. Child’s Pose: A Gentle Physical Therapy Stretch for Hips and Lower Back Target Area : Lower back, hips, and thighs. This gentle stretch helps release tension and improves flexibility in the lower body. How to Do It : Kneel on the floor and sit back on your heels. Stretch your arms forward and lower your chest toward the floor. Hold for 30–60 seconds while breathing deeply. Why It Helps : Relieves lower back tension and opens up the hips. Seated Spinal Twist: A Physical Therapy Stretch to Improve Rotation Target Area : Spine and obliques. This twist stretch promotes spinal mobility and helps alleviate stiffness. How to Do It : Sit on the floor with both legs extended. Cross your right foot over your left thigh and place your foot flat on the floor. Place your right hand behind you for support and your left elbow on the outside of your right knee. Gently twist toward your right side and hold for 20–30 seconds. Switch sides. Why It Helps : Improves spinal rotation and reduces stiffness. Take the Next Step in Your Recovery Incorporating these stretches at home is a simple yet powerful way to support your progress between physical therapy sessions. Remember—consistency and proper form matter. If you're unsure where to start or want a personalized stretching plan, our team at Keystone Physical Therapy is here to help. Schedule a visit today and let us guide you toward better mobility, less pain, and greater confidence in movement.

Choosing the right physical therapy clinic is crucial for effective recovery and rehabilitation. With numerous clinics offering various services, finding one that meets your needs can be challenging. To help you make an informed decision, we’ve outlined key factors to consider when selecting a physical therapy clinic. 1. Credentials and Expertise Qualified Therapists:  Ensure the clinic employs licensed physical therapists with appropriate qualifications. Look for their number of years of experience, credentials and board certifications in specialized areas. This indicates that the therapists have completed extensive education and training. Specializations:  Depending on your condition, you might need a therapist with expertise in a specific area, such as orthopedic, neurological, or sports physical therapy. Check if the clinic offers specialists in the area relevant to your needs. 2. Reputation and Reviews Patient Testimonials:  Research online reviews and patient testimonials to gauge the clinic’s reputation. Look for feedback on the effectiveness of treatment, the professionalism of staff, and the overall patient experience. Referrals:  Ask your primary care physician, friends, or family for recommendations. Personal referrals can provide valuable insights into the quality of care provided by the clinic. 3. Range of Services Comprehensive Care:  A good physical therapy clinic should offer a range of services to address various needs. This may include manual therapy, exercise therapy, modalities (such as heat and ice), and advanced techniques (like dry needling or aquatic therapy). Personalized Treatment Plans:  Ensure the clinic provides individualized treatment plans tailored to your specific condition and goals, rather than a one-size-fits-all approach. 4. Facility and Equipment Clean and Modern Facility:  The clinic should maintain a clean and well-organized environment. Modern, up-to-date equipment and facilities indicate that the clinic invests in quality care and stays current with the latest advancements. Accessibility:  Consider the clinic’s location and accessibility. It should be conveniently situated and offer adequate parking or transportation options if needed. 5. Therapist-Patient Relationship Qualified Physical Therapist Communication:  Look for a clinic where therapists communicate clearly and listen to your concerns. Effective communication is essential for understanding your needs and developing a successful treatment plan. Empathy and Support:  Choose a clinic where the staff demonstrates empathy and support. A positive, encouraging environment can greatly enhance your motivation and overall experience. 6. Insurance and Payment Options Insurance Coverage:  Verify that the clinic accepts your health insurance plan. This can significantly affect your out-of-pocket costs and financial planning. Payment Options:  Inquire about payment options and financial policies. Some clinics offer payment plans or sliding scale fees if you’re paying out-of-pocket or if insurance coverage is limited. 7. Convenience and Scheduling Flexible Hours:  A clinic with flexible hours , including early mornings or evenings, can accommodate your schedule and make it easier to attend appointments regularly. Appointment Availability:  Check the clinic’s availability for scheduling appointments. Prompt access to care is important for timely recovery and ongoing management of your condition. 8. Patient Education and Involvement Education:  A good clinic will provide education about your condition and treatment plan. Understanding your diagnosis and the rationale behind your therapy can enhance your commitment to the process. Active Involvement:  The clinic should involve you in setting goals and evaluating progress. This collaborative approach ensures that the treatment plan aligns with your personal objectives and preferences. Conclusion At Keystone Physical Therapy we have several licensed physical therapist so you can find the best fit for you. Each come with many years of experience and that experience has allowed them to solve so many ailments for so many people. Contact us to see if we are the right fit for you.

Running is one of the simplest and most rewarding forms of exercise—but when Achilles pain starts acting up, every step can become a challenge. At Keystone Physical Therapy, we regularly work with runners facing Achilles injuries ranging from mild irritation to more serious tendon damage. Whether you’re training for your next 5K or just trying to stay active, here’s what every runner should know about Achilles pain—and how physical therapy can help you recover safely and return stronger. The Achilles tendon  connects your calf muscles to your heel. It plays a vital role in running, jumping, and pushing off the ground. But due to repetitive stress, poor training habits, or biomechanical issues, it’s also one of the most frequently injured tendons in runner - often the source of Achilles pain. Common Causes of Achilles Pain 🟠 Achilles Tendinitis This is inflammation of the tendon, often caused by overtraining, poor footwear, or tight calf muscles. Symptoms:  Pain and stiffness in the back of the heel, especially in the morning or after a run. 🟠 Achilles Tendinosis A more chronic condition where the tendon starts to degenerate from repeated microtrauma without enough healing time. Symptoms:  Ongoing soreness, possible tendon thickening, and decreased performance. 🔴 Achilles Rupture A rare but serious injury—often marked by a sudden "pop" and sharp pain. Usually occurs during explosive movement like sprinting. Symptoms:  Inability to push off the foot or stand on tiptoe, along with immediate pain. How Physical Therapy at Keystone Can Help Achilles Heel Pain ✅ Thorough Evaluation We begin with a detailed biomechanical assessment of your running style, muscle imbalances, and movement patterns to find the root cause of your Achilles pain—not just treat the symptoms. ✅ Hands-On Manual Therapy Soft tissue mobilization, massage, and joint work can reduce pain, improve mobility, and speed up healing—especially when combined with guided exercise. ✅ Targeted Exercise Programs Eccentric heel drops:  A proven method to rebuild tendon strength Isometric holds:  Early-stage strengthening with less irritation Resistance band work:  Improves ankle and calf muscle coordination Stretching routines:  Focused on calves, hips, and posterior chain ✅ Return-to-Running Progressions We’ll guide you through a gradual return to running, integrating walk-run intervals, form correction, and proper loading strategies to avoid re-injury. ✅ Prevention for the Long Haul Our team helps you stay ahead of future setbacks with advice on proper footwear, training plans, recovery habits, and smart cross-training. When to Seek Help Don’t wait until it gets worse. If you’re experiencing: Persistent heel pain for more than 1–2 weeks Swelling or thickening near the tendon Sharp pain or a “snap” during exercise. It’s time to consult a physical therapist. Run Pain-Free with Help from Keystone PT Achilles pain doesn't have to sideline your running goals. At Keystone Physical Therapy, we combine expert clinical care with a deep understanding of sports performance to help runners recover safely and stay injury-free. 👉  Schedule an evaluation  today with one of our running injury specialists. Let’s get you back on the road—stronger, faster, and pain-free. Book an Appointment Now

Introduction Incontinence affects millions of women worldwide and can significantly impact daily life—leading to discomfort, embarrassment, and even social withdrawal. But there is hope. Physical therapy is a safe, non-invasive, and effective treatment option for managing many forms of incontinence. In this blog post, we’ll explore the most common types of incontinence, how physical therapy can help, and practical strategies to support bladder health and confidence. Strength, support, and confidence—physical therapy empowers women to take control of their pelvic health and live without limits. Understanding Incontinence Incontinence is the involuntary loss of urine and can present in different ways. The two most common types affecting women are: Stress Incontinence: Leakage triggered by pressure on the bladder—such as during coughing, sneezing, laughing, or exercising. Urge Incontinence: A sudden, intense need to urinate followed by involuntary leakage, often before reaching the bathroom. Both types can be frustrating, but they are also treatable—especially with the help of pelvic health physical therapy. How Physical Therapy Can Help Physical therapy offers a whole-body, evidence-based approach to treating incontinence. A pelvic health physical therapist focuses on improving the strength, coordination, and endurance of the pelvic floor muscles , which support the bladder and other pelvic organs. Treatment may include: Targeted exercises like Kegel's Biofeedback to improve muscle awareness and control Electrical stimulation to activate weak pelvic muscles Lifestyle and behavioral coaching to support bladder health Benefits of Physical Therapy for Incontinence ✅ Pelvic Floor Strengthening Consistent pelvic floor exercises improve muscle tone and control, reducing or eliminating leaks. ✅ Education & Awareness Learn about your pelvic anatomy, healthy bladder habits, and what contributes to symptoms. ✅ Personalized Care Every woman’s body is unique. A physical therapist creates a treatment plan tailored to your needs and goals. ✅ Non-Invasive & Drug-Free Physical therapy offers a natural alternative to medication or surgery, with minimal risk of side effects. Practical Tips for Managing Incontinence 💧 Stay Hydrated Proper hydration reduces bladder irritation. Avoid cutting back on water out of fear—it can make symptoms worse. ⚖️ Maintain a Healthy Weight Excess weight increases pressure on the bladder and pelvic floor. A balanced diet and regular movement can ease symptoms. 🏋️‍♀️ Practice Daily Pelvic Floor Exercises Incorporate exercises like Kegel's into your daily routine for best results. 👩‍⚕️ Seek Professional Support You don’t have to figure this out alone. A trained pelvic floor therapist can help you reclaim comfort and confidence. Conclusion Incontinence doesn’t have to control your life. With the right guidance, support, and treatment plan, physical therapy can help you manage and even overcome symptoms—safely and effectively. At Keystone Physical Therapy , we’re here to help you take that first step. Our experienced team offers compassionate, personalized care to support your pelvic health and overall well-being. 💬 Reach out today to schedule a consultation. Let's move forward—together.

As women seek menopause support, it's important to understand that this transitional phase often brings unexpected physical changes—one of the most overlooked being hip pain. Hormonal shifts, especially the decline in estrogen, can affect joint health, bone density, and overall mobility. This discomfort can interfere with daily activities and quality of life. Fortunately, physical therapy offers powerful menopause support by directly addressing the root causes of hip pain. At Keystone Physical Therapy, we focus on helping women manage menopause-related symptoms through individualized, movement-based care that improves strength, flexibility, and function. Understanding the Connection: Menopause and Hip Pain Menopause may be a new chapter, but it doesn’t have to mean discomfort. Discover strength, balance, and relief—with the right support by your side. Menopause marks the end of a woman’s reproductive years, accompanied by a drop in estrogen—an essential hormone for joint and bone health. Lower estrogen levels can lead to reduced bone density and weakening of cartilage, making the hips more susceptible to pain and stiffness. Combined with lifestyle changes, aging, and altered activity levels, it’s no surprise that many women seek menopause support for joint discomfort. How Physical Therapy Can Help Menopause Support Keystone Physical Therapy offers a holistic approach that addresses the root causes of hip pain, rather than just masking the symptoms. Here’s how it can help: 1. Assessment and Diagnosis Our physical therapist begin with a thorough assessment that considers menopausal changes affecting your body. This menopause-aware approach helps us develop targeted strategies for hip pain relief. 2. Strengthening Exercises Building strength around the hip joint is essential. Exercises targeting the hips, thighs, and core provide better joint support—key components of effective menopause support. Exercises may include: Hip abductor and adductor exercises  to improve stability. Quadriceps and hamstring strengthening  to support proper movement. Core exercises  to enhance overall balance and support. 3. Flexibility and Range of Motion Stretching routines improve hip range of motion and reduce stiffness. Regular guided mobility work is a foundational part of menopause support in physical therapy. 4. Posture and Gait Training Many women experience posture shifts during menopause. Physical therapy addresses these issues to prevent and relieve hip pain while enhancing overall alignment and body mechanics. 5. Education and Self-Management Physical therapy isn't just about exercises; it’s also about education. Therapists will provide you with valuable information on how to manage hip pain on your own. This includes guidance on ergonomic adjustments, activity modifications, and home exercises. Integrating Physical Therapy into Your Routine Menopause support includes more than exercises. We educate you on lifestyle adjustments, ergonomic changes, and home-based strategies for lasting relief. Making Physical Therapy Part of Your Menopause Support Plan Consistency matters. Here’s how to stay on track with your therapy and overall menopause support strategy: Commit to regular sessions with your therapist Stay active with prescribed home exercises Adopt a balanced lifestyle that includes movement, hydration, and stress management Embracing a Holistic Approach While physical therapy can provide significant relief from hip pain, it’s also beneficial to adopt a holistic approach to menopause. This includes maintaining a balanced diet, staying hydrated, managing stress, and engaging in regular physical activity. Combining these practices with physical therapy can enhance overall well-being and mitigate menopause-related challenges. Conclusion Menopause support isn’t one-size-fits-all—and neither is physical therapy. If hip pain is disrupting your life, our team at Keystone Physical Therapy is here to guide you with personalized care that addresses your symptoms and empowers your recovery. Together, we can help you move more freely and feel better throughout every phase of menopause. 👉 Ready to take the next step in your menopause support journey?  Schedule a appointment with Keystone Physical Therapy today.

Participating in sports offers countless benefits for children, including physical activity, teamwork, and discipline. But with increased participation—especially in competitive youth baseball—comes the risk of overuse injuries. One of the most common among young athletes is Little League Elbow. In this blog, we’ll explore what Little League Elbow is, its causes, symptoms, treatment options, and tips for prevention. Young athletes give it their all—make sure their arms are protected. Learn how to prevent and treat Little League Elbow. What Is Little League Elbow? Little League Elbow, medically known as medial epicondyle apophysitis, is an overuse injury that affects the growth plate on the inner part of a young athlete’s elbow. This growth plate is still developing during childhood and adolescence, making it especially vulnerable to stress. The condition most often impacts youth baseball players—particularly pitchers—due to the repetitive throwing motions that place significant strain on the elbow joint. Over time, this continued stress can lead to inflammation, pain, and even structural damage if not properly addressed. Early treatment can help prevent long-term issues. Causes of Little League Elbow The condition develops from repeated stress on the elbow, typically from throwing activities that are frequent, intense, or performed without adequate rest. Contributing factors include: Over-pitching or throwing too often without recovery time Poor throwing mechanics Skipping warm-ups or stretches Lack of strength or flexibility in the shoulder, elbow, and forearm When young athletes are still growing, their bones are more vulnerable to stress, making it critical to monitor and manage throwing activity. Symptoms to Watch For The severity of symptoms can vary, but common signs of Little League Elbow include: Pain on the inner side of the elbow, especially during or after throwing Swelling and tenderness near the elbow joint Reduced range of motion Weak grip or difficulty holding objects Popping or clicking sensations in the elbow Early detection is key to preventing long-term damage. Treatment Options for Little League Elbow Prompt care and rest are essential for healing. Here are the most common treatments: 1. Rest and Activity Modification Immediate rest from throwing and related activities gives the injured area time to recover. 2. Ice and Compression Applying ice packs and using compression wraps can ease inflammation and reduce pain. 3. Physical Therapy A physical therapist can develop a tailored rehabilitation plan that includes: Stretching and strengthening exercises Education on proper throwing mechanics Modalities like ultrasound or electrical stimulation, when appropriate 4. Gradual Return to Throwing Once symptoms have resolved, a carefully guided return to throwing is necessary—starting slowly and progressing under the supervision of a healthcare provider. Preventing Little League Elbow Prevention is just as important as treatment. Here’s how coaches, parents, and players can help avoid Little League Elbow: Follow pitch count guidelines and encourage regular rest Prioritize proper warm-ups and cool-downs Emphasize mechanics and form over speed or intensity Cross-train and avoid year-round throwing without breaks Creating a balanced approach to youth athletics reduces the risk of overuse injuries and supports long-term performance. Conclusion Little League Elbow is a common but preventable injury among young baseball players. Understanding its causes, recognizing early symptoms, and following proper treatment can help young athletes recover fully and continue to enjoy the game. With the right guidance, training habits, and support, we can keep kids active and safe—both on and off the field. Let me know if you’d like meta tags, blog tags, or a social media teaser to go with this post! Is Your Child Experiencing Elbow Pain? Don’t wait for it to get worse. If you suspect your child may be dealing with Little League Elbow, our team at Keystone Physical Therapy is here to help. We specialize in youth sports injuries and can create a personalized treatment plan to get your young athlete back in the game—safely and confidently. 👉 Contact us today   to schedule an evaluation or speak with one of our physical therapists.

Dry needling is a therapy technique that’s gaining popularity in the world of physical therapy for its effectiveness in treating a wide range of musculoskeletal conditions. In this comprehensive guide, we’ll cover everything you need to know—including how it works, what to expect, and how it can support your recovery. Targeted relief, one point at a time. Dry needling helps release tight muscles, reduce pain, and restore movement—right at the source. What Is Dry Needling? Dry needling is a technique used by trained professionals to target myofascial trigger points—tight, sensitive areas in muscles. A thin, sterile needle is inserted into these points to stimulate a release of tension and encourage healing. Unlike acupuncture, which follows traditional Chinese medicine principles, dry needling is based on Western anatomical and neurophysiological science. It focuses on relieving specific muscular issues. How Does Dry Needling Work? When inserted into a trigger point, the needle causes a local twitch response in the muscle. This reaction increases blood flow, interrupts pain signals to the brain, and promotes the release of tight muscle fibers—helping the body reset and recover naturally. Benefits of Dry Needling Dry needling is known for its ability to: Reduce chronic and acute pain Release tight muscles Improve range of motion Accelerate recovery after injury Support post-activity muscle relaxation Help manage sports injuries and overuse conditions It’s a non-invasive, drug-free treatment option that pairs well with other physical therapy methods. Dry Needling vs. Acupuncture Though similar in appearance, dry needling and acupuncture differ significantly. Acupuncture is rooted in traditional Chinese medicine and energy flow. Dry needling, on the other hand, is guided by modern musculoskeletal anatomy and aims to treat trigger points and muscle dysfunction. Who Can Benefit from Dry Needling? Dry needling is beneficial for a wide range of individuals, including: Athletes looking to enhance performance Individuals recovering from injury People living with chronic pain or tightness Those experiencing muscle imbalances or postural issues Whether you're seeking specific pain relief or general wellness support, dry needling may be a valuable addition to your care plan. Risks and Side Effects of Dry Needling While generally safe, dry needling can come with minor side effects, such as: Temporary soreness at the insertion site Minor bruising or bleeding Muscle fatigue or mild spasms In rare cases, infection or nerve irritation can occur, especially if performed by an unqualified practitioner. Always work with a certified provider. How to Choose a Qualified Dry Needling Provider To ensure a safe and effective experience, choose a provider who is: A licensed physical therapist Certified in dry needling techniques Experienced in treating your specific condition Ask about credentials, training hours, and patient success stories before starting treatment. Maximizing Your Results with a Holistic Approach For best results, dry needling should be part of a broader care strategy. This might include: Manual therapy Guided exercise and stretching Education on posture and body mechanics Lifestyle modifications for long-term support At Keystone Physical Therapy, we believe in treating the whole person—not just the symptoms. Considering Dry Needling? Reach Out to Keystone PT Dry needling can be a powerful tool for relieving pain, restoring movement, and speeding up recovery—but only when done correctly and in the right context. Ready to explore how dry needling can help you? At Keystone Physical Therapy, our certified therapists are experienced in dry needling and are here to help you feel better, move better, and live better. 👉 Contact us today  to learn more or schedule an appointment. Let’s take the next step in your recovery—together.