Tag Archive for: workout

New Year Resolution – Make Physical Therapy a Part of your Fitness Plan

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The calendar has turned to 2026.  You just got back from signing up at your local gym.  You’ve purchased new workout clothes and have found the perfect water bottle to keep you hydrated during those new year resolution workouts.

One problem, your knee is still a little achy from scraping the snow off the driveway.  Or maybe your shoulder still has that tightness from moving furniture in your home.  Before you start putting your muscles to work in Zumba class or diving right in to lifting weights, why not see a physical therapist for the muscles that are currently causing some pain?  New Year resolution – make physical therapy a part of your fitness plan.

Including physical therapy (PT) in your exercise routine can help you move better, prevent future injuries, and even help you achieve your fitness goals. PT offers expert guidance on proper form, personalized programs, and targeted solutions to prepare your body for your new activity level — turning resolutions into lasting habits through safe, sustainable progress. It complements gym workouts, corrects imbalances, and builds confidence for long-term health and activity.

Why Choose PT for Your Fitness Goals?

  • Injury Prevention: PT identifies risk factors and teaches correct movement patterns (like squats) to avoid common workout injuries.
  • Personalized Plans: Unlike generic programs, therapists create routines tailored to your body, goals, and limitations.
  • Enhanced Performance: Addressing weaknesses and improving flexibility unlocks new physical potential.
  • Accountability & Guidance: Regular sessions provide structure, ensure proper form, and adapt as you progress.

How to Integrate PT into Your New Year Plan

  1. Start with an Evaluation: Get a “movement check-up” to uncover hidden imbalances before you begin.
  2. Set SMART Goals: Make them Specific, Measurable, Attainable, Relevant, and Time-bound (e.g., “run a 5K in 3 months”).
  3. Combine with Gym Work: Apply PT principles for proper form during weight training and cardio.
  4. Address Specific Needs: Include targeted stretches and strengthening for activities like gardening or sports.
  5. Listen to Your Body: Learn the difference between normal soreness and pain; consult a provider if discomfort persists.
  6. Schedule Check-ins: Regular follow-ups keep you on track and allow for program adjustments.

Your First Step

Don’t overcomplicate it—start by scheduling a consultation with a physical therapist. Get personalized advice and begin your journey strong and safely.

Ask an Expert: Should I Stretch Before a Workout?

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Question: Should I stretch before a workout?  

Yes, but not in the way you probably think! Let’s look at the goals of stretching before a workout- to warm up the muscles and to prevent injury.

To warm up the muscles we need to increase blood flow, which comes from movement. While stretching is technically moving, there are far more effective options, such as walking. A five-minute walk or light cardiovascular exercise (jogging, biking, elliptical) will warm up your muscles much more than stretching will.

Does stretching prevent injury?  

Laursen, et al in 2014 found strength training and proprioception (balance) training both decreased risk of injury but stretching did not have any effect on injury risk. Swing and a miss there. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials – PubMed (nih.gov)

Is there any benefit to stretching? 

Yes, yes there is! We do not need to stretch all our muscles, but if we have limited range of motion, then we should be stretching those involved muscles. A few movements we should be able to do- look up, down, left, right. When we raise our hand, our arm should be in line with our ear. While sitting with our feet in front and legs straight, we should be able to touch our toes.

When we do not have proper mobility, our body will compensate; this can cause overuse or long-term injuries. So, while stretching does not reduce injury risk for your workout, it is still beneficial to our bodies.

Warm-up Routine:  

  • 5-10 minutes of light cardio
  • Targeted stretching for flexibility deficit
  • Exercise!

Alex Strahle, PT, DPT, CSCS is a Physical Therapist in the Employer Based Clinic setting in Indianapolis, IN.  Alex enjoys seeing patients return to an active lifestyle after treatment for their pain and dysfunction. He takes into consideration the psychosocial and physical requirements in treatment and believes in creating a positive and healing environment for his patients.