Delta Physio

Delta Physio We help active adults and athletes of all ages get back to the sports and activities they love, pain free!

Most runners with IT band pain are treating the wrong thing.If it has been cutting your runs short, join us this Saturda...
03/27/2026

Most runners with IT band pain are treating the wrong thing.

If it has been cutting your runs short, join us this Saturday, March 28 at 11:15am at for our FREE Overcome IT Band Pain workshop in Chapel Hill. We are covering what actually causes IT band syndrome, how to address it correctly, and the running tips that hold up over time.

You will leave with exercises you can apply immediately and a plan built around how your body moves. Our Durham physical therapy team is hosting this one open to the community.

Scan the QR code to save your spot.

03/26/2026

Still leaking despite efforts to stop it? Here’s what might be missing: chronic constipation, lack of core and hip strengthening, and too many bladder irritants like caffeine.

Address these issues, and you might see improvements. Need a change? Start today.

03/25/2026

Tired of persistent shoulder pain that won’t go away? Here's why it might be sticking around.

You might be treating the symptoms, not the cause. Quick fixes like ice and rest can’t replace addressing the root problem.

Are you managing your activity levels properly? Jumping back into intense workouts without a gradual increase can trigger pain. And don’t forget about strengthening the smaller shoulder muscles with accessory movements for balance and support.

Try these tips and see the difference in your recovery.

03/24/2026

Struggling with diastasis recti? Focus beyond just core workouts.

Strengthen your entire body—hips, hamstrings, quads, arms—to naturally support and heal your core.

Share this with friends who need a fresh approach to recovery. Feel stronger, heal faster.

03/23/2026

Want better hip mobility without stretching? Let's rethink your approach.

1. Try Controlled Articular Rotations (hip CARs) to move your hips through a full range of motion.
2. Sit in a deep squat for 20-30 seconds or practice squat reps. Use a stool if needed.
3. Experiment with a cossack squat, going as deep as possible with each rep.

Add these exercises to your routine and start feeling more flexible.

03/18/2026

Stop blaming your glutes for every ache.

If you’ve been doing endless bridges and clamshells and still have hip pain or low back pain, the problem might not be “weak glutes.” It is often about timing and coordination, not just strength. Your glutes and adductors (inner thighs) need to work together for real hip stability.

Start mixing in inner thigh and coordination work so your body knows how to fire the right muscles at the right time. That is where lasting pain relief and better movement come from.

Save this if your current glute workout is not fixing your pain.

hip pain relief, glute exercises, physical therapy tips

03/17/2026

Stop stretching your “tight” hamstrings.

If you can touch your toes or put your hands flat on the floor, your hamstrings are not actually tight. They feel tight because they are weak and asking for support, not more stretching. When you keep stretching a weak muscle, it might feel better for a moment, then crank right back up.

Next time your hamstrings feel tight, swap the long stretch for a few slow strength moves like bridges or Romanian deadlifts with light weight. Focus on control, not speed.

Save this for your next “tight hamstring” day and start building real support instead of chasing temporary relief.

hamstring pain, physical therapy tips, hamstring strengthening

03/13/2026

Your recovery journey starts with the right information.
Explore our resource hub.

03/13/2026

Hip pain when you squat?

You might not need to “push through it.” You might just need better core and pelvic control.

Try this goblet squat variation: hold the weight out in front, keep your ribs stacked over your pelvis, and move slow. Focus on not letting your pelvis shift as you go down. This helps stabilize your core and hips so squats feel smoother and less painful.

Use this as a warm up before your heavy squats or on lighter training days.

Save this for your next leg day and share it with a training partner who complains about hip pain.

hip pain squatting, goblet squat, physical therapy for lifters

03/12/2026

Achilles pain holding back your runs? Before your next workout, try this simple exercise to help protect your tendon and support healthy mileage.

Start with an eccentric heel raise. Go up on both feet. Shift your weight onto the painful side. Slowly lower your heel until you feel a gentle stretch in your Achilles or calf. Use the other leg to help you rise back up.

Do 2 sets of 10 before you run. It should feel challenging, not sharp or pinching.

This kind of slow lowering helps strengthen the Achilles tendon and improve load tolerance over time.

If pain keeps building or changes your stride, get it checked before it turns into a bigger injury.

Achilles tendon pain, running injury prevention, physical therapy for runners

03/11/2026

Three signs your pelvic floor might be too tense

1. S*x or intimacy often feels sharp, burning, or painful
2. You strain or push with most bowel movements
3. You feel strong, urgent “have to go now” signals even if you just went 30–60 minutes ago

Tension can be just as limiting as weakness. It can show up as leakage, pelvic pain, or that constant bathroom scouting that makes workouts, travel, or date night stressful.

You are not broken and you are not alone. Pelvic floor physical therapy can help you understand what is going on and build a clear plan back to confident movement.

If one of these sounds familiar, comment “pelvic health” so you know you are not the only one.

pelvic floor physical therapy durham pelvic health physical therapy durham postpartum physical therapy durham

03/11/2026

Here are 3 reasons your back pain might not be getting better… that aren’t about your back.

1. Your fuel
Processed food, under eating, or skipping real, whole foods can keep your body from repairing between workouts.

2. Your stress
Life, kids, work. When stress stays high and unmanaged, your nervous system stays “on” and pain can ramp up.

3. Your sleep
If you toss and turn, stay up late, or wake too early, your tissues never get the recovery time they need.

Change just one of these this week and notice what shifts.

Save this for later and send to a friend who is “just dealing with” back pain.

physical therapy durham nc
sports physical therapy durham
back pain physical therapy

Address

2828 Pickett Road Suite 160
Durham, NC
27705

Opening Hours

Monday 7am - 4pm
Tuesday 9am - 6pm
Wednesday 7am - 4pm
Thursday 9am - 6pm
Friday 7am - 4pm

Telephone

+19197050701

Website

Alerts

Be the first to know and let us send you an email when Delta Physio posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category