physical therapy, Ballet, Cross-Fit, Fitness, Physical Therapy
Ben Wobker
Relative Energy Deficiency

If you're a runner, you may have heard of the Female Athlete Triad, a term once used to describe a combination of low energy availability, menstrual dysfunction, and bone health issues. However, our understanding of these conditions has evolved, giving rise to a broader concept: Relative Energy Deficiency in Sport (RED-S). This condition is not just for elite female athletes; it affects athletes of all levels and genders. Let’s break down what RED-S is, why it's important, and how you can protect yourself as a runner.

Relative Energy Deficiency
weight lifting, Fitness, Softball
Ben Wobker
Softball Injuries

Softball is a popular and engaging sport enjoyed by millions of people worldwide. While it provides excellent physical exercise and fosters teamwork, like any sport, it comes with its risks of injuries. Understanding the most common injuries in softball and how to prevent and treat them can help players stay safe and enjoy the game longer. In this blog, we’ll explore the top injuries suffered by softball players and provide tips on prevention and recovery.

Softball Injuries
Baseball, Physical Therapy, shoulder Pain
Terry Phillips, PT, DPT
Strength Training for Golfers

While the game of golf has been around for several centuries, it hasn’t been til recently that the concept of a golfer training their bodies to help them with their sport has become more common. Since Tiger Woods took the game by storm almost 30 years ago, with his long drives and overall ability to dominate his competition, the world of golf fitness has also seen somewhat of an explosion. Now, golfers at almost all levels recognize that while working on their swing, chipping, and putting is important, it’s almost equally as important to put work into their bodies as well to ensure they can meet the demands of what today’s game asks of them. However, to the everyday golfer, there can still be a lot of uncertainty as to what training for the sport of golf looks like. This article aims to clarify that uncertainty and provide direction on how to dial in their gym sessions to help them on the course further.


Strength Training for Golfers
Baseball, Physical Therapy, shoulder Pain
Terry Phillips, PT, DPT
Weighted Ball Training

Integrating weighted balls into a pitching routine can be an effective way to improve arm strength, velocity, and overall pitching performance. Here's a general guideline on how to incorporate weighted balls into your routine:

  1. Consult with a professional: Before incorporating weighted balls into your routine, it's essential to consult with a pitching coach or a sports medicine professional who can assess your current abilities and provide guidance on the appropriate weight and progression for your specific needs.

  2. Start with a warm-up: Begin your pitching routine with a thorough warm-up to prepare your muscles and joints for the increased stress of throwing weighted balls. Perform dynamic stretches, light cardio exercises, and arm-specific warm-up exercises to increase blood flow and flexibility.

  3. Progress gradually: Begin with lighter weighted balls and gradually increase the weight over time. It's important not to start with weights that are too heavy, as this can lead to injury. A recommended progression might be to start with balls around 4-6 ounces and gradually increase to 8-10 ounces.

  4. Focus on proper mechanics: Throughout your pitching routine, maintain proper pitching mechanics. The added weight of the balls may change the feel and timing of your delivery, so it's crucial to concentrate on maintaining a smooth and efficient motion. Work with a coach or use video analysis to ensure your mechanics are not compromised.

  5. Incorporate specific drills: Use a variety of pitching drills that specifically target different aspects of your mechanics and arm strength. For example, you can incorporate long-toss drills with weighted balls to improve arm strength and distance, or use weighted balls during bullpen sessions to work on pitch command and velocity. However, ensure that you don't exclusively rely on weighted balls and include regular pitching with standard baseballs as well.

  6. Pay attention to recovery: Pitching with weighted balls places increased stress on your arm and shoulder. Allow adequate time for recovery between sessions to avoid overuse injuries. Incorporate proper rest, stretching, and strengthening exercises for the shoulder and arm into your routine. Listen to your body, and if you experience any pain or discomfort, consult a professional.

  7. Monitor progress: Track your progress over time by measuring factors like velocity, accuracy, and overall pitching performance. Keep a record of your pitching sessions and note any changes or improvements you observe. This feedback will help you make adjustments to your routine as needed.

Remember, integrating weighted balls into your pitching routine should be done carefully and progressively to minimize the risk of injury. Consulting with a professional and maintaining proper technique are crucial for safe and effective implementation.


Weighted Ball Training
Physical Therapy, Baseball, Pitching
Joe Midgett
Early Sports Specialization

Early Sport Specialization (ESS)

Before I explain why, lets briefly get on the same page with a definition for Early Sport Specialization (ESS). Typically ESS refers to year-round (for at least 8 months) intensive training or competition in an organized sport by young athletes (<12 years of age) while excluding all other sports.

Injury Risk

One of the most studied problems with early specialization is increased injury risk compared to peers. The biggest factor contributing to this increased risk was participation in any individual sport for greater than 8 months of the year3. This is especially true in baseball pitchers where pitching for more than 8 months per year was correlated with a 500% increase in risk for Tommy John surgery. (I discuss this and other risk factors for UCL injury in my blog “Minimizing the Risk for UCL Injuries in Throwers” *hyperlink). Across all sports there is an increased injury risk of 1.81 times in highly specialized athletes compared to their multi-sport peers5.



Early Sports Specialization

Fitness

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Relative Energy Deficiency

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Relative Energy Deficiency

If you're a runner, you may have heard of the Female Athlete Triad, a term once used to describe a combination of low energy availability, menstrual dysfunction, and bone health issues. However, our understanding of these conditions has evolved, giving rise to a broader concept: Relative Energy Deficiency in Sport (RED-S). This condition is not just for elite female athletes; it affects athletes of all levels and genders. Let’s break down what RED-S is, why it's important, and how you can protect yourself as a runner.

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Shin Splints in Youth Football

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Shin Splints in Youth Football

Shin splints are characterized by pain along the inner edge of the shinbone (tibia). This condition occurs when muscles, tendons, and bone tissue around the tibia become overworked. Shin splints are common in athletes who engage in activities with a lot of running and jumping, particularly when the body is not yet accustomed to the intensity of the activity.

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Softball Injuries

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Softball Injuries

Softball is a popular and engaging sport enjoyed by millions of people worldwide. While it provides excellent physical exercise and fosters teamwork, like any sport, it comes with its risks of injuries. Understanding the most common injuries in softball and how to prevent and treat them can help players stay safe and enjoy the game longer. In this blog, we’ll explore the top injuries suffered by softball players and provide tips on prevention and recovery.

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Little League Shoulder

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Little League Shoulder

Little League shoulder, also known as proximal humeral epiphysitis, is a common overuse injury that affects young baseball players, typically between the ages of 11 and 15. It is characterized by pain and discomfort in the shoulder joint, specifically in the upper arm bone (humerus) near the growth plate.

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Raking Leaves

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Raking Leaves

Mark Bouma, PT takes readers through the areas to watch out for while raking leaves. The fall changes in the PNW is a time of beautiful color but also typically wet and heavy leaves.

Patellofemoral pain is largely a diagnosis of exclusion. There can be many causes of knee pain and it is important for your healthcare provider to properly assess your individual condition. Many individuals have anterior knee pain with prolonged sitting with flexed knees.

There are three common provocative diagnostic tests that are most closely correlated with patellofemoral joint pain:

  • Squatting

  • Climbing Stairs

  • Eccentric Step-Down Test

Research has linked several key factors that may contribute to an individual developing patellofemoral pain. These factors are not present in everybody who has symptoms, but there are often impairments in one or more of these areas found during a physical therapy exam.

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Spondylolysis Injuries

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Spondylolysis Injuries

Gymnastics is one of the most popular sports to watch in the summer Olympics.  As a sport, it has been around since ancient times.  It was introduced to the United States in the 1830's.  There are now over 3,500 gymnastics clubs. Ten levels exist beginning with level 1.  Competition begins in levels 2 and 3 at a very young age.  The developmental levels range from 1-3, compulsary levels are 4 and 5 and then optional levels are 6-10, where the gymnast is no longer doing compulsary routines, according to Dr. Monique Burton, MD with Seattle Children's Hospital.  Although there are seven different disciplines in gymnastics, artistic gymnastics is the form that is familiar to most people.  The four events for females include uneven parallel bars, beam, vault and floor exercise.  The events for males include floor exercise, pommel horse, still rings, vault and parallel bars.


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Patellafemoral Pain Syndrome

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Patellafemoral Pain Syndrome

What is Patellofemoral Pain Syndrome?

Patellofemoral pain syndrome (PFPS), also known as “runner’s knee”, is a broad term that describes pain in the front of the knee and around the kneecap. It’s one of the most common overuse injuries of the knee. Although it’s more common in individuals that participate in sports with lots of running or jumping, it can occur in nonathletes as well.

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Little League Shoulder

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Little League Shoulder

Little League shoulder, also known as proximal humeral epiphysitis, is a common overuse injury that affects young baseball players, typically between the ages of 11 and 15. It is characterized by pain and discomfort in the shoulder joint, specifically in the upper arm bone (humerus) near the growth plate.

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Couch to 5K

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Couch to 5K

Like many of us do in the New Year, I made it a goal to become more healthy and active in 2023. One of my goals was to Become A Runner– a tall order for me. To be completely honest, running and I haven’t had the best relationship. For me, running had to involve chasing a ball to be interesting… football, basketball, volleyball, softball, even spikeball. Running for the sake of running itself has never been at the top of my list. I’ve come up with a lot of excuses to avoid it:  running is boring, it’s no fun to run on a track/treadmill, and most frequently, “running hurts my…(insert painful body part of the week)”. At the time, I automatically assumed that jogging would exacerbate my pain, rather than help it. However, as a physical therapist I have plenty of opportunities to treat runners, and have helped each return to their sport one by one. With my resolutions this year, my thoughts began to shift: if I could help others manage their injuries and return to running, then why couldn’t I do the same for myself? I decided to take on the challenge of performing my own case study, with myself as the patient: Can this couch potato successfully build his way to running a 5k?

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Little League Elbow

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Little League Elbow

Chances are that you have heard the term Little League elbow. Most have encountered

it in the media, during youth playing days, or from their own children. As a medical

provider specializing in youth throwing and overhead athletes (baseball, softball, tennis,

etc.), I’d like to provide some clarity around something that is commonplace yet poorly

understood. This article answers the questions: What is Little League elbow? What

causes it? How do you treat it? How is it prevented?

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Patellofemoral Pain Syndrome

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Patellofemoral Pain Syndrome

What is Patellofemoral Pain Syndrome?

Patellofemoral pain syndrome (PFPS), also known as “runner’s knee”, is a broad term that describes pain in the front of the knee and around the kneecap. It’s one of the most common overuse injuries of the knee. Although it’s more common in individuals that participate in sports with lots of running or jumping, it can occur in nonathletes as well.

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Mom Posture

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Mom Posture

There are a number of body changes that mothers experience during and after their pregnancies that can cause unique challenges and that often get overlooked in prenatal and post-partum care. These challenges involve increasingly new spine stresses, adaptations, and difficulties maintaining a “neutral spine”.


A neutral spine is the ability to maintain the natural curves of the spine that allow for shock absorption when we stand and walk and allow for our center of mass to be maintained at our belly button region. Women are often challenged through their pregnancies to maintain neutral spine postures due to the fast changing size of the babies and the increased distribution of weight in their mid section.   


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Plantar Fasciitis

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Plantar Fasciitis

The early signs of Plantar Fasciitis include:

  1. Pain or burning sensation in the heel or the bottom of the foot, especially in the morning or after sitting for a long time.

  2. Stiffness in the foot, especially in the heel area.

  3. Tenderness in the heel or arch area when touched.

  4. Swelling or redness in the heel area.

  5. Pain that worsens after standing, walking or running for long periods of time.

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What is a Deadlift?

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What is a Deadlift?

A deadlift is a strength training exercise in which a weight is lifted from the ground to a standing position, typically using a barbell. It works several muscle groups including the legs, back, and arms, and is considered a compound exercise that can help to build overall body strength.

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The Journey of a Lifetime

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The Journey of a Lifetime

If you are looking for a story filled to the brim with inspiration, look no further.  What would it take to motivate you to ride your bike across the United States?  For 67-year-old Ray Wittmier, and longtime friend, 68-year-old Gene Woodard, it was a girl named Maya.  Ray and Gene are “honorary uncles” to Maya, a 13-year-old who was diagnosed with a Wilms tumor on her kidney at the age of 7.  

I first met Ray in early August 2021 about a week after he received a total knee replacement.  From the moment I began working with Ray, it became clear that he was fully committed to his rehabilitation.  He possessed the mindset and determination for a successful outcome.  I could tell by the way he approached his rehab that he had lofty movement goals and I was excited to help him on his journey.  


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Winter is Coming

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Winter is Coming

Winter is coming! With another La Nina year in the forecast, the PNW is in for another cold and wet season. For all of you powder dogs out there, this means one thing– SNOW. I’ve been waiting since August for snowboarding season to come along, and the time has finally come. It's time to shred the gnar! I picked up snowboarding a few seasons ago and it has become my latest obsession (possibly even more than spikeball). One of the reasons I’ve learned to love it so much is because it allows me to get outside during the winter. The Seattle area is notorious for its gray, gloomy, and dark winter days, and that plays a huge role with my mood at this time of year. My perspective has changed completely since learning how to get out on the slopes each season. Now I actually get excited for those drizzly days, because that means more freshies up at elevation and all the more epic of runs on the upcoming weekend. 


Just starting out on your snowboarding journey? For all you first timers out there, know that you will be spending a lot of time on your butt during the first few times you’re on the mountain. Generally speaking, snowboarding is usually harder to learn, but easier to master; alternatively, skiing is easier to learn but harder to master. However, don’t let this discourage you– the growing pains are worth it once you start completing those S-turns. To start off, you can figure out if you prefer a “goofy” or “regular” stance before even setting foot on the snow. This video by LWPT’s own Katie Hutchins Do You Ride Regular or Goofy? || REI will help you determine which foot will be your lead foot. Understanding which stance you are more comfortable with will play a huge role in your ability to balance and turn. Knowing the basics before going to the mountain will help make a day on your tushy a little easier. You can also watch this video How to Snowboard - the basics of riding for your first day | REI to learn how to navigate the mountain on your first day. 


Precautions for Hiking

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Pregnancy & Postpartum

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Pregnancy &amp; Postpartum

The pelvic floor consists of several layers of muscle contained within the pelvis that are designed to support the abdominal and pelvic organs, allow for proper bowel and bladder voiding, sexual activity, and child birth. Just like any other muscle in the body, we can experience issues from these muscles being too weak, too short, too long, overactive, or underactive. However, pelvic floor muscles can be rehabbed similarly to our other muscles as well. For example, if I strain a muscle in my leg, I’m going to work on getting the injured muscle and the surrounding area stronger, improve muscle length, and activate at the appropriate times. The pelvic floor muscles function in the same way as other muscles in our body, and need similar attention if there is pain or dysfunction.


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Raking Leaves

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Raking Leaves

Mark Bouma, PT takes readers through the areas to watch out for while raking leaves. The fall changes in the PNW is a time of beautiful color but also typically wet and heavy leaves.

Patellofemoral pain is largely a diagnosis of exclusion. There can be many causes of knee pain and it is important for your healthcare provider to properly assess your individual condition. Many individuals have anterior knee pain with prolonged sitting with flexed knees.

There are three common provocative diagnostic tests that are most closely correlated with patellofemoral joint pain:

  • Squatting

  • Climbing Stairs

  • Eccentric Step-Down Test

Research has linked several key factors that may contribute to an individual developing patellofemoral pain. These factors are not present in everybody who has symptoms, but there are often impairments in one or more of these areas found during a physical therapy exam.