After a tough workout, what’s the best way to recover? Should you stretch, ice, get a massage or simply rest? A large systematic review published in Frontiers in Physiology analyzed nearly 100 studies to determine which recovery techniques actually reduce muscle soreness, fatigue, inflammation and muscle damage. What the Research Found The clear winner was massage. Massage was the most effective recovery technique for reducing muscle soreness and fatigue after exercise. It

As a Physical Therapist, I get asked about kinesio tape all the time. You’ve probably seen the colorful tape on athletes, runners, CrossFitters or maybe even walking around Target. But what does the research actually say? Before becoming a PT, I worked in sports medicine as an Athletic Trainer at the University of Wisconsin-Madison. We used tape constantly — ankles, shoulders, knees, anything that needed support before practice or games. Athletes loved it, coaches expected

If you’ve been told you have a “large” disc herniation in your neck, it sounds alarming—but size isn’t everything. A recent study found that the size of a cervical disc herniation does NOT strongly relate to pain, disability or symptoms in people with cervical radiculopathy. In other words: Bigger doesn’t mean worse. Your symptoms are influenced more by nerve sensitivity, inflammation and movement—not just what shows up on an MRI. Takeaway: Don’t let imaging define yo

When you live with chronic pain, negative thoughts can show up quickly and often. Thoughts like “This is never going to get better” or “My body is broken” are common—and completely human. But research shows that when negative thinking becomes repetitive, it can affect more than just your mood. A 2025 study published in BMC Psychiatry found that repetitive negative thinking was linked to faster cognitive decline in older adults. People who tended to dwell on worries or repl

Dry needling is a Western, biomedical technique used primarily in musculoskeletal rehabilitation. It focuses on inserting thin, sterile needles directly into myofascial trigger points — tight, hyperirritable bands of muscle that contribute to pain and limited movement. The goal is to improve muscle function, reduce local pain and enhance blood flow. This practice has become common in Physical Therapy and Sports Medicine settings. Acupuncture comes from Traditional Chinese

If you’ve been living with chronic low back pain, you’ve probably learned to move carefully. You think twice before bending, brace your core without realizing it and constantly scan for warning signs. During a busy, end-of-year season filled with travel, gatherings and long days, that constant vigilance can feel even heavier. That’s not weakness — it’s a nervous system trying to protect you. Recent research looking at Cognitive Functional Therapy found something surprising.

There’s no shortage of health advice out there—some helpful, some confusing and some that sticks around even when research says otherwise. This month, I’m breaking down four common myths I hear and what the evidence actually shows. Myth #1: “Pregnant women should avoid lifting weights.” For years, resistance training during pregnancy was discouraged due to fears about safety. But current research paints a very different picture. A 2024 review by Duchette and colleagues lo

As Halloween approaches and the chill starts to creep in, let’s talk about another kind of freezing — one that happens inside your shoulder. Frozen shoulder, also known as adhesive capsulitis, is a condition where the shoulder becomes painful and gradually loses its range of motion. According to a 2022 review by Millar and colleagues in Nature Reviews Disease Primers, it affects about 2–5% of adults, most commonly between the ages of 40 and 60. Women are slightly more likely

A recent systematic review published in Physical Therapy (Mesiha et al., 2025) explored the beliefs, perceptions and experiences of...

A 2025 study published in the Journal of Aging and Physical Activity looked at over 4,600 athletes aged 50 and older who competed in the...

When pain spikes or the noise gets too loud, our instinct is often to power through. But pushing past discomfort doesn’t always serve...

As the days grow longer and the weather warms, June is the perfect time to reconnect with something simple yet powerful: walking. If...