Did you know that October is National Physical Therapy Month? It’s the perfect time to shine a light on how physical therapy can help you and why our team at Forward Performance Sports Physical Therapy is passionate about helping people live healthier, more active lives. Whether you’re recovering from an injury, dealing with daily aches and pains, or simply want

Magnetic Resonance Imaging (MRI) is a medical imaging test that uses powerful magnets and radio waves to create detailed pictures of the body’s soft tissues. Unlike X-rays, which are best for viewing bones, MRIs can help visualize muscles, tendons, ligaments, cartilage, discs, and other soft tissue structures. Many people assume they need an MRI as soon as they experience pain,

One of the most common questions we hear in physical therapy is, “How long will this take to heal?” While every injury is unique, understanding the typical healing timelines for different tissues can help set realistic expectations. Muscle Injuries Muscles have a good blood supply, which helps them heal relatively quickly. Mild muscle strains may improve within 2–4 weeks, while

Strong glute muscles do more than help you climb stairs and improve athletic performance—they also play an important role in supporting your hips, knees, and lower back. Whether you’re recovering from an injury or looking to improve strength, focusing on your glutes can pay big dividends. Don’t Forget Progressive Overload One of the most important principles of strength training is

Tendon pain is a common issue that can affect the shoulder, elbow, knee, Achilles tendon, and other areas of the body. You may have heard terms like tendinitis or tendinosis, but healthcare providers often use the broader term tendinopathy to describe tendon-related pain and dysfunction. What Is Tendinopathy? A tendon connects muscle to bone and helps transfer force during movement.

Pickleball is one of the fastest-growing sports in the United States, attracting players of all ages. While it’s a fun way to stay active, the quick movements, repetitive swings, and occasional falls can lead to injuries. Understanding the most common pickleball injuries can help you stay healthy and get back on the court faster. Lower Extremity Strains and Tears The

How Physical Therapy Has Changed—and Why It Feels Different If you’ve been to physical therapy recently and thought, “This isn’t what I expected,” you’re not alone. Over the past several years, the healthcare system has shifted in ways that have significantly changed how traditional physical therapy is delivered. While the goal of PT remains the same—helping people move better and

Multiple Sclerosis (MS) is a complex, chronic disease affecting the central nervous system. It can manifest in a variety of challenging symptoms, including fatigue, mobility issues, muscle weakness, and balance problems. While MS management often involves medication and lifestyle changes, one of the most powerful and effective tools in a person’s toolkit is often overlooked: physical therapy and regular exercise.

Have you ever had a day where your pain feels worse—but you didn’t do anything to aggravate it? No injury, no overuse, and yet… your back, neck, or shoulder feels more sensitive than usual. It’s frustrating, right? The answer may lie in something you can’t see: stress—and a hormone called cortisol. What Is Cortisol? Cortisol is often called the “stress

Alright, gym warriors—let’s talk about something we all love: getting stronger. But, before we get into the nitty-gritty of lifting, there’s one little thing we need to address: gym bro science. You know the type—those bold, occasionally overzealous gym-goers who swear by the “secret” to gaining muscle that involves high-volume sets, a little too much chalk, and a lot of

Heart Health and the Power of Exercise: Celebrating American Heart Month February is American Heart Month, a time dedicated to raising awareness about heart disease and promoting cardiovascular wellness. It’s a perfect opportunity to shine a spotlight on one of the most effective ways to maintain a healthy heart: regular exercise and, where necessary, physical therapy. The Heart of the

The thyroid gland, a small, butterfly-shaped organ located in the neck, plays a significant role in regulating numerous body functions through the hormones it produces. When the thyroid doesn’t function correctly—a condition known as thyroid disease—it can lead to a host of challenging symptoms that affect daily life. Understanding Thyroid Awareness Thyroid disease encompasses conditions where the thyroid gland is

Move for Your Mind Now that 2025 has come to a close, and a new year has begun, it is quite easy to be caught up in the hustle and bustle of the holiday season and forget to prioritize ourselves and our mental well-being. This year, let’s explore the powerful connection between movement and mental health. We’re diving into how

Getting a good night’s sleep is essential for our overall health and well-being (duh, right?). However, many of us struggle with sleep issues. And you probably haven’t had many PTs talk about sleeping– our patients usually are pretty awake when we treat them. But we spend a third of our lives in bed, and HOW we sleep can impact how

Wow, it’s been a whole year since we opened up shop, and what a year it’s been! We’re super excited to celebrate our first anniversary and want to say a huge thank you to all our amazing patients and the fantastic community that’s been there for us. This past year has been packed with some big milestones, hilarious clinic stories,

Congratulations, parents (and grandparents, aunts, uncles, friends, etc. etc. etc.)! You made it through the summer! With a new school year we’re back to textbooks, pencil boxes, and reconnecting with friends. But for parents, it’s also a crucial time to consider something often overlooked: your child’s backpack and its potential impact on their developing spine. A poor fitting backpack can

Understanding and Managing Arthritis During National Arthritis Awareness Month Osteoarthritis impacts millions of people worldwide. Arthritis, a condition characterized by joint inflammation, can cause pain, stiffness, and reduced mobility. This post will delve into joint health and pain management strategies, and provide low-impact exercises to improve flexibility and reduce discomfort. Several surgical procedures in the extremities and spine can increase

Are you ready to make the most of your summer vacation without letting pain hold you back? Discover essential travel-friendly mobility exercises that can keep you feeling great on the road or in the air. From simple neck rolls to invigorating knee lifts, these tips will help you stay limber and relaxed during your adventures. Plus, learn how to optimize your movement with pre-summer tune-ups and make those long road trips more comfortable. Don’t let discomfort cramp your style—read on to ensure your much-deserved R&R is truly pain-free!

Low back pain can affect anyone, regardless of age or activity level. It can range from being a mild annoyance to a debilitating condition that significantly impacts daily life. But what are the common causes? And how can physical therapy provide relief? Let’s dive in. Common Causes of Low Back Pain Several factors can contribute to low back pain, though

Though we should prioritize our mental health all year long, Mental Health Awareness Month is a time to reflect on and prioritize our mental well-being. This year, let’s explore the powerful connection between movement and mental health. We’re diving into how activities like stretching, breathwork, and physical therapy can significantly boost your mood, reduce stress, and enhance overall mental clarity.

Being a mom is a marathon, not a sprint, especially for busy and active women. I completely understand the struggle of working all day and then coming home to the chaos of 2 toddlers (husband not included). While keeping up with the juggling act it’s easy to overlook your own health, particularly when it comes to postpartum recovery and pelvic

Plantar fasciopathy (aka plantar fasciitis) is a common foot condition that causes heel pain. It involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. This tissue supports the arch of your foot and acts as a shock-absorber. Common Causes of Plantar Fasciopathy

Staying hydrated is crucial for overall health, but it becomes even more important during exercise. When you work out, your body produces heat and sweat, which can lead to dehydration if you don’t replace the fluids you lose. Dehydration can have a number of negative consequences for your workout, including: In severe cases, dehydration can even lead to heatstroke, which

Do you ever get a pinching sensation in the front of your hip or groin when sitting, squatting, or crossing your legs? This can be caused by a condition known as hip impingement. Hip impingement, also known as femoroacetabular impingement (FAI), is a condition where the bones in the hip joint (femur and acetabulum) do not fit together properly, causing

Nutrition plays a vital role in the healing process. When our bodies are injured or ill, they need extra nutrients to repair damaged tissues and fight off infection. Eating a healthy diet can help to speed up healing and improve overall health. Here are some of the ways nutrition can help with healing: In addition to eating a healthy diet,

Movement and stretching are essential for maintaining overall health and wellness. And there is no better way to take advantage of this great Spring weather than to get moving. Regular physical activity helps to keep our bodies strong, flexible, and functioning properly. In addition, it can also have a positive impact on our mental and emotional health. Benefits of Movement

Hamstring strains are one of the most common injuries in sports or activities requiring explosive movement. When not treated appropriately, symptoms of a pulled hamstring can last for months, effectively sidelining you from being active. What is a hamstring strain? Symptoms of a hamstring strain: Causes of hamstring strains: Treatment for a hamstring strain: Surgical Intervention: Surgery is rarely needed

Forward Performance Sports Physical Therapy plays a vital role in helping athletes and active individuals recover from injuries, improve performance, and maintain optimal physical health. Here are some key benefits of physical therapy for athletes and active individuals: If you are an athlete or an active individual looking to improve your performance or recover from an injury, Forward Performance Sports

The iliotibial band, commonly known as the ITband, is a long non-contractile fibrous piece of fascia that runs down the outside of your hip, down your thigh, to the outside of your knee. Think of it as hundreds of  layers of saran wrap that are laid on top of each other; it’s flexible and pliable to allow dynamic movement but

Have you always been super flexible? During your yoga practice, do certain poses come easy to you where you can see the rest of the class struggling? As a kid, could you give the cirque du soleil acrobats a run for their money? Or maybe your friends or family would tell you must be double jointed because your fingers could

“I’ve torn (fill in the blank), does this mean I need to have surgery?” It’s one of  the most frequent questions I get. It’s also a common misconception. If you hear the word “ tear” it’s natural to think something is broken therefore it needs to be surgically repaired, but that’s not necessarily true.  I played competitive soccer my entire

Rose Armstrong, ATC, CSCS, CKTP Rose Armstrong is a highly experienced Certified Athletic Trainer (ATC), Certified Strength and Conditioning Specialist (CSCS), and Certified Kinesio Taping Practitioner (CKTP) with over 30 years of expertise in sports medicine and rehabilitation. A native of Iowa, she earned her degree in Exercise Science from the University of Iowa, where she was both a student-athlete

Are your tight hips or achy back adding strokes to your round? Golf is one of the few sports people can play their entire lives. And Arizona is a golfer’s paradise. But golf can also take a toll on your body because, like many sports, the physical motions are repetitive and over time can lead to imbalances and ultimately, injury.

When I meet new people and they find out I’m a physical therapist, they nearly always work up to a story of a previous injury that is starting to affect their day to day life. Then, I hear ‘what are some stretches I can do to make it go away?’ If only the answer could be that simple! I typically

Oftentimes, when I introduce myself to patients for the first time, I see a flash of panic go across their faces…‘Wait, what was her name again? How am I ever going to remember that?’. Don’t worry, I don’t offend easily and it’s why most patients know me as ‘Dr. G’ or just ‘G’. The second thing they notice is the

Let me start with two scenarios I hear frequently from my patients. ‘I was kind of hoping it’d just go away with rest’ or ‘when I took some ibuprofen, that usually did the trick’. But here they were, 4-6 weeks later and not only had their symptoms continued, but now they’re getting worse and starting to interfere with their family