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Monday 7am - 8pm Tuesday 7am - 8pm Wednesday 7am - 8pm Thursday 7am - 8pm Friday 7am - 6pm Saturday 8am - 12pm

Evolution Physical Therapy and Fitness

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Norwalk, CT
Evolution Physical Therapy and Fitness

CT Sports Physical Therapy and Wellness is an orthopedic and sports medicine rehabilitation center. We strive to provide the best quality care available.

CT Sports Physical Therapy and Wellness is a sports medicine rehabilitation center. We offer the most up to date, scientific treatment available, specializing in rehabilitation for all orthopedic injuries to the spine and extremities. Our clinic is filled with athletes and non-athletes alike from preadolescents to seniors. Our emphasis on professional development is evident by our advanced certifications as Sports Clinical Specialist (SCS) through the American Physical Therapy Association and Certified Strength and Conditioning Specialists (CSCS) through the National Strength and Conditioning Association. We are conveniently located in the Merritt on the River office building at 20 Glover Avenue next to the Merritt 7 Office Park, a block from Main Avenue and from the Merritt 7 train stop on the Danbury line.

12/04/2025

Last month our very own Dr. Brittany Coca had the opportunity to work with the USMNT U17 team as they competed in their international friendlies in Dubai. Brittany continues to chase excellence across all continents ⚽️

11/05/2025

Offseason rehab/training with Albertus Magnus baseball Commit Marcus⚾️

Send us a DM if you want to get better this offseason 💪🏻

11/01/2025

Happy Halloween!! (Costumes courtesy of Maya Sebastian)

10/28/2025

CT Sports Physical Therapy is now Evolution Physical Therapy and Fitness!
- Same trusted team, Same quality care
- Expanded services with fitness and wellness programs
- Personal training and small group fitness classes in our updated space
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10/25/2024

Staying in top shape and performing at your best isn't just about the workout—it's about how well you recover too. Recovery is key to letting your body rebuild and adapt between workouts, especially for elite athletes who push themselves to the limit. Proper recovery includes things like sleep, nutrition, and using tools like massage guns or compression boots. Let’s break down a few of these strategies.

Sleep
One of the easiest ways to improve your performance is by getting enough quality sleep. Athletes, especially at a high level, often struggle with this due to busy schedules, travel, and jet lag. But sleep is vital for repairing muscles, replenishing energy, and helping you feel ready for the next workout. Most people need 7-9 hours, but athletes may need more due to their intense physical demands. Here are a few tips for getting better sleep:

💤 Keep your bedroom cool (around 69 degrees).
💤 Use blackout curtains or a sleep mask.
💤 Avoid heavy meals or intense exercise right before bed.

Recovery Tools
Tools like percussion massagers (such as the Hypervolt or Theragun) and compression boots (like Normatec) are gaining popularity for recovery.

💪🏽 Percussion Massagers: These can help reduce muscle soreness, especially after tough workouts. They may even reduce delayed onset muscle soreness (DOMS), which is that deep soreness you feel 24-48 hours after working out. The massagers work by applying pressure and vibration to alleviate pain and help your muscles recover faster.

💪🏽 Compression Boots: These boots are designed to speed up recovery by boosting blood flow, helping to remove lactic acid, and reducing muscle inflammation. Basically, they mimic the benefits of active recovery without you having to do any extra work!

Incorporating these tools, along with getting proper rest, can make a big difference in your overall performance and help you bounce back faster between workouts. If you're unsure how to use these methods effectively, reaching out to an expert can help tailor a plan that's right for you!

10/21/2024

With football, soccer, and golf seasons in full swing, it's important to focus on the key elements that help athletes perform at their best. These sports require a lot of rotational force, so having the right mobility, control, and power to move efficiently from the lower body to the upper body is crucial. Not only does this help improve performance, but it also prevents injuries.

For rotational athletes, here are some key areas to assess:

Mobility: Thoracic spine, lumbar spine, pelvis, hips, and shoulders
Stability: Hips and core
Neuromuscular control: Hips and core
Strength: Hips, core, and upper body
Movement patterns: Rolling
One common issue is the difficulty athletes have with dissociating movement between the spine, pelvis, and hips. Exercises like lumbo-pelvic-hip complex dissociation and rolling patterns can help address this and improve overall mobility. Another great move is the T-spine rotation with rib grab, which helps stretch and increase mobility in both the hips and shoulders.

Stay active, stay healthy, and enjoy your sport! If you're dealing with any pain or limited mobility, a physical therapist can help you get back on track.

10/16/2024

Warming up is one of those things we know we need to do, but often don’t want to. It’s easy to feel like warm-ups are a waste of time, especially if they’re not specific to your sport. The trick is to keep them short, focused, and effective. A good warm-up prepares you for the specific movements of your sport—whether that’s sprinting, jumping, or cutting.

Here’s a quick warm-up you can use, whether it’s for practice or off-season training:

🏃🏽‍♂️ Jog down and back
🏃🏽‍♂️ Forward skips with arm circles
🏃🏽‍♂️ Backward skips with arm circles
🏃🏽‍♂️ Side shuffles with jumping jack arms
🏃🏽‍♂️ Easy butt kicks forward and backward
🏃🏽‍♂️ Carioca
🏃🏽‍♂️ Acceleration runs
🏃🏽‍♂️ Stationary leg swings (front/back and side to side)
🏃🏽‍♂️ High knees and butt kicks combined with acceleration runs
🏃🏽‍♂️ 30-yard acceleration run at 75% effort

This warm-up helps build muscle resilience and improve on-field performance. It’s also a great way to reduce the risk of injury. Nordic hamstring curls are popular for injury prevention, but research shows that safely reaching top speed is even more effective for both injury prevention and performance.

10/12/2024

Two often-overlooked muscles in the throwing motion for overhead athletes are the pectoralis major and minor (pecs). When these muscles are tight and lack flexibility, they can cause pain in the front of the shoulder during a throw.

High school athletes frequently engage in weight training programs that heavily emphasize the pecs through exercises like bench press, dumbbell press, and push-ups. While these exercises build strength, overemphasis on pec development can be problematic for throwing athletes. When the pecs become disproportionately stronger than other shoulder and back muscles, they pull the arm forward and inward in the shoulder socket, leading to mobility issues, inefficiencies in the throwing motion, and pain.

The biggest concern for overhead athletes, like pitchers, is how tight pecs affect the rotator cuff, a group of four smaller muscles responsible for shoulder and arm rotation. Tight pecs can cause the arm to rotate inward, overstretching the rotator cuff muscles, which increases the risk of injuries such as tendonitis or a rotator cuff strain.

Many baseball players suffer from these injuries due to improper strength training. Often, the real issue—tight pecs—goes unnoticed, and injuries are treated without addressing the underlying cause.

The solution is to reduce the emphasis on pectoral strength while increasing flexibility, combined with strengthening the middle trapezius muscles between the shoulder blades. This helps restore shoulder balance and function. Working with a physical therapist or strength coach can further develop a balanced upper-body training program.

Signs of tight pecs include chest pain near the armpit or shoulder, tightness in the front of the shoulder during the layback position in throwing, and poor posture with rounded shoulders.

Here are three exercises to help loosen tight pecs and reset the shoulder:
• Open Books (5 reps, 5 sec hold, each side)
• Doorway Pec Stretch in 3 Positions (3 reps, 15 sec hold, each position)
• Scapular Retractions (10 reps, 2 sec hold)

10/07/2024

Dance is a demanding athletic activity that requires a blend of flexibility, balance, and strength. Of these, muscular strength is perhaps the most crucial for supporting the physical demands of dance. However, strength training often gets overlooked in dance training, which can increase the risk of injuries and result in missed practice or performance time. To prevent this, it's essential to include targeted strength exercises in addition to the usual stretching and choreography training in a dancer's routine.

There are countless effective strengthening exercises that dancers can incorporate into their training, but here are five simple exercises that can significantly boost dance performance and reduce injury risk:

Standing Clamshells
Targets hip external rotation for better turnout.
How: With a resistance band around your knees, stand on one leg, bend the other, and rotate the knee outward.
Tip: Keep hips level.
Reps: 3 sets of 10 per side.

Single Leg Deadlifts
Strengthens and lengthens hamstrings while improving balance.
How: Stand on one leg, lean forward with a straight line from torso to back leg, then return to standing.
Bonus: Hold a weight for added challenge.
Reps: 3 sets of 8 per side.

Single Leg Heel Raises
Strengthens calves for better ankle stability.
How: Stand on one leg with knee straight, lift onto the ball of your foot.
Reps: 3 sets of 10-15 per side.

Plank
Strengthens core muscles, improving stability.
How: Lie on your stomach, lift into a straight line on forearms.
Tip: Squeeze glutes.
Duration: Hold for 30-60 seconds.

Squats
Strengthens quads and glutes, with a dance-specific variation.
How: Stand with feet shoulder-width apart, turned out slightly. Bend knees, keeping them over toes, then return to standing.
Bonus: Hold a weight for extra difficulty.
Reps: 3 sets of 8-10.

10/02/2024

Returning to running after an injury can be tricky, and it’s easy to make mistakes that could slow down your recovery. Here are five common errors to watch out for:

🏃🏽 Skipping the Warm-Up: A proper warm-up, including light plyometrics and activation exercises, is key to loosening up your muscles and joints, especially after an injury. Take 5-10 minutes to prepare your body before running.

🏃🏽 Rushing Back to Your Old Routine: Don’t jump straight back into your previous training load. Ease into it with walk/run intervals and a conversational pace. Starting on a treadmill or track can help control variables like hills and terrain.

🏃🏽 Ignoring Soreness: Pay attention to your body. If soreness persists or worsens, you may need more rest or reduced intensity. Use the ""stoplight"" rule: 0-3/10 pain is a green light, 4-6/10 is a yellow light, and 6-10/10 means stop.

🏃🏽 Dropping Corrective Exercises: It’s crucial to continue your corrective exercise program even after you start running again. These exercises help strengthen your body and improve load tolerance to prevent re-injury.

🏃🏽 Neglecting Sleep and Recovery: Your body needs proper sleep and recovery time to heal and improve. Skipping rest days or getting poor sleep will only make it harder to recover and get stronger.

For the best results, work with a physical therapist who can guide your return to running with a personalized plan and ensure your running mechanics are on point.

Address

20 Glover Avenue
Norwalk, CT
06850

Opening Hours

Monday	7am - 8pm
Tuesday	7am - 8pm
Wednesday	7am - 8pm
Thursday	7am - 8pm
Friday	7am - 6pm
Saturday	8am - 12pm

Telephone

+12039578100

Website

http://ctsportspt.com/

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