Pioneer Valley On The Move

11/12/2025

11/11/2025

Quick Tip Tuesday!
What is a guideline for returning to exercise following child birth?
In the research article “From Childbirth to the Starting Blocks: Are We Providing the Best Care to Our Postpartum Athletes?” published in the Journal of Orthopaedic & Sports Physical Therapy (Deering, Christopher, & Heiderscheit, 2020), recovery usually takes about 12 weeks after childbirth, but women with uncomplicated births may progress sooner, while those with complications may need more time.
Pelvic tilts are often one of the first exercises women can perform, depending on comfort:
How:
• Lie on your back, knees bent, feet flat.
• Exhale and gently tilt your pelvis to flatten your low back against the floor.
• Inhale and return to neutral.
Do 10–15 slow reps.

11/10/2025

“You were very comprehensive with your evaluation and gave helpful advice. Thank you so much!”

This is a comment I received following a recent walking gait analysis. For those who have questions about their walking, such as “why does one side of my shoe always wear more than the other?” and want to learn how to improve your walking mechanics and strength/mobility, this analysis is for you.

11/06/2025

Every person I see has a unique story and goals they are looking to achieve. I see every person one-on-one and take the time to truly listen. I am always open to answer questions between sessions, and schedule appointments typically within a week. My favorite quote by a professor I still remember and think of often is “The patient has all the answers, you just need to listen.”

11/05/2025

National Stress Awareness Day highlights how ongoing stress affects both mental and physical health, often leading to poor sleep and tension in the body. Physical therapy can help by addressing posture, movement, and breathing patterns that stress disrupts, while also teaching relaxation techniques. One of my favorite techniques to help reduce stress is diaphragmatic breathing: Lie on your back with one hand on your chest and the other on your belly. Inhale slowly through your nose, focusing on expanding your belly outward, so the hand on your belly rises while the chest hand stays relatively still. Then, exhale slowly through pursed lips (like blowing out a candle), making the exhale longer than the inhale, feeling the belly flatten.

11/04/2025

For health benefits, adults ages 18–64 should do:
• At least 150–300 minutes per week of moderate-intensity aerobic activity, or 75–150 minutes per week of vigorous-intensity activity.
• Strengthening exercises two days per week.

Regular physical activity supports your physical, mental, and social well-being. It can also help prevent or improve chronic conditions such as heart disease, diabetes, obesity, depression, and certain cancers.

11/03/2025

“You are a miracle worker!!!! ... I’ve been working around the house all morning and didn’t even realize that I can freely move my arm up and down!”

I received this message from a patient the day after her physical therapy evaluation. She had been dealing with months of pain and limited shoulder movement that kept her from the gym and her usual routine. I am so grateful to be able to help people feel better and return to the activities they love!

10/28/2025

Quick Tip Tuesday! This quick tip demonstrates a simple balance test that can be done at home, and an exercise progression to improve balance. Wishing you all a wonderful day!

10/21/2025

Quick Tip Tuesday!
Exercising in water is great for many people; buoyancy supports your body, reduces joint stress, and makes movement easier than on land. Here are some tips for exercising in a pool:
• Wear water shoes for traction and toe protection
• Exercise in waist- or chest-deep water (if you have a specific condition, ask a physical therapist for the best depth for your condition)
• Choose a comfortable water temperature
• Use floatation aids like noodles or belts for support in deeper water
• Move slower for less resistance, faster to increase it
• Add water gloves, Styrofoam weights, or kickboards to increase resistance
• Don’t forget to stay hydrated — you sweat even in the pool!

💡 Before you start: Check with your doctor to make sure pool exercises are right for you.

10/14/2025

Quick Tip Tuesday!
Here are some ways to prevent back pain from raking leaves:
Avoid bending over from the waist; bend your knees and hinge at your hips! Keeping the rake close to your body helps prevent a forward bend. Also, switch sides when raking to avoid overuse on one side.

10/07/2025

Quick Tip Tuesday!
This is an example of collapsing mechanics while running: loss of knee window (green arrow), and pelvic drop (red line). Pelvic drop refers to the hip on one side dipping down too much, and a loss of knee window means your knees are coming too close together or even touching.
🦴 Collapsing mechanics can reduce the capacity of bone to absorb force effectively. This is especially detrimental when running downhill (due to the higher forces on the body), and can cause micro stress to the bone.
🦴 This Quick Tip video demonstrates a motor learning drill to improve a hip drop pattern.
If you notice your knees touching each other while running, I would recommend a running gait analysis to improve your individual running mechanics, strength, and mobility to reduce likelihood of injuries.