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January often brings a fresh sense of motivation and a desire to start the year on the right foot. Many people set goals to move more, exercise consistently, or finally address aches and pains they’ve been living with for far too long. At the same time, it’s very common to begin the new year already feeling stiff, sore, or fatigued. Cold weather can increase joint stiffness, holiday travel and disrupted routines can strain the body, and activities like shoveling snow or sitti

Every January, motivation is high—new routines, new goals, and a fresh start. As a physical therapist, I see this enthusiasm every year, but I also see how often it leads to burnout or injury when people try to do too much, too fast. Sustainable fitness isn’t about pushing harder; it’s about moving better. The most successful fitness journeys begin with an honest understanding of where your body is right now, not where you think you should  be. This is where a physical therap

The holiday season is a time many older adults look forward to—traveling to see family, spending time with grandchildren, or enjoying a special trip away. While travel can be exciting, it can also be physically demanding. Long car rides, busy airports, unfamiliar environments, and winter weather can place extra stress on the body, especially as we age. The good news is that with the right preparation and support, travel doesn’t have to be uncomfortable or intimidating. As we

During the winter months, colder temperatures and shorter days often lead to less movement and more time spent indoors. When we move less, our muscles and joints can become stiff, making everyday activities feel more difficult. Cold weather also causes muscles to tighten, which increases the risk of strains and injuries—especially if we jump straight into activity without preparing our bodies first. Warming up before movement is especially important during the winter. A prope

Winter can be a beautiful time of year, with snow-covered landscapes and cozy indoor activities, but it also brings a higher risk of injuries. Slips on icy sidewalks, strains from snow shoveling, and winter sports accidents are all common reasons people seek physical therapy during the colder months. At Valley Knights PT , we want to help you stay safe, mobile, and active all winter long. This guide will explain the most common winter injuries, how to prevent them, and how ph

Knee pain after 50 is incredibly common, but here’s the truth most people don’t hear: it’s not just “aging,” and you absolutely do not  have to live with it. Women experience knee pain at higher rates than men—especially after menopause—because of hormonal changes, shifts in muscle mass, and how daily life impacts the joints. The good news? Most causes of knee pain are treatable with the right plan. As a physical therapist at Valley Knights Physical Therapy , here are the fiv

If you’ve ever experienced jaw pain, clicking, headaches, or difficulty chewing, you may already be familiar with TMJ disorders —a group of conditions affecting the temporomandibular joint. What many people don’t realize is that jaw pain is rarely just a “dental” issue  or just a “muscle” issue. Instead, it often lives at the intersection of dentistry, physical therapy, posture, and lifestyle habits . As physical therapists, we play a key role in helping patients understand t

When we think about balance, most of us picture leg strength, coordination, or core stability. But one of the biggest predictors of falls may actually be something we use every second of the day—our eyes . A recent study from the University of Michigan found that older adults who reported vision difficulties were significantly more likely to fall—and those who fell repeatedly faced a higher risk of early mortality. Researchers emphasized that vision problems can create a casc

Your home is your sanctuary — a place to relax, entertain friends, and enjoy your independence. But did you know that 60% of falls among older adults happen at home , often in living rooms, bedrooms, or kitchens? That means even the coziest, most stylish spaces can hide hidden hazards.  The good news? Fall-proofing your home doesn’t mean stripping away everything you love or turning it into a sterile, clinical space. With a few smart adjustments, you can create a safe environ

When we think about injury prevention, we often focus on stretching, warming up, or having good form. But one of the biggest — and most overlooked — factors in injury risk is something you can’t easily see: muscle imbalance . 🦵 What Is a Muscle Imbalance? A muscle imbalance happens when one muscle group is stronger than its opposing group. In the legs, the most common imbalance occurs between the quadriceps  (the muscles on the front of your thigh) and the hamstrings  (the m

When people hear “out-of-network,” they often assume it means “not covered.” But that’s not true. Many insurance plans include out-of-network benefits , which allow you to get reimbursed for services at a clinic that isn’t directly contracted with your insurance — like Valley Knights Physical Therapy. Here’s how it works, why it matters, and how you can make the most of your benefits while getting the quality care you deserve. What Does “Out-of-Network” Mean? When a clinic is

When thinking about staying strong and independent as we age, many people focus on exercise and balance—but nutrition plays an equally important role . What you eat can directly affect your bones, joints, and overall mobility, helping you maintain strength, reduce pain, and prevent injury. Why Nutrition Matters for Bones and Joints As we age, bone density naturally declines and joints may become stiffer or more prone to discomfort. Osteoporosis and arthritis are common concer

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