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Monday 6am - 5:30pm Tuesday 6am - 5:30pm Wednesday 6am - 5:30pm Thursday 6am - 5:30pm Friday 6am - 5pm

Harbor Physical Therapy

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Baltimore, MD
Harbor Physical Therapy

Harbor Physical Therapy is an outpatient orthopedic physical therapy practice in Baltimore city "Where Hands-on Professional Care Makes All the Difference"

We specialize in providing a comprehensive approach to treatment to achieve optimal results.

06/26/2025

Summer is here! Check out our summer 2025 newsletter to learn health and fitness tips.

06/05/2025

Why are Many People Injuring Themselves Playing Pickleball?

This is a great question. Pickleball is gaining popularity and many people are getting into the sport. It attracts people of all ages and fitness levels as it is the type of sport that can be played at different competitive levels. Pickleball is attracting people that are sedentary to get up and start playing. Of course, this is positive in that pickleball is getting people motivated to exercise but it also leads to more injury in people that are not physically equipped to start playing. In addition, pickleball involves going from standing relatively still to quick reactionary motions to get to the ball fast. This has led to a lot of achilles tendon ruptures, ankle sprains, and ankle fractures. If you want to get involved in pickleball, to avoid injury you want to make sure you warm up and stretch after play. In addition to that, you want to work on your overall strength and cardio fitness off the court to help prevent injury on the court.

04/29/2025

A kettlebell offers versatility with exercise. They have gained popularity in gyms and physical therapy clinics in the past 5 years. Harbor Physical Therapy has a set of kettlebells!

A kettlebell mimics real-life movements which helps to create function exercises to build strength and muscle endurance. Some examples are a carry, squat, and hip hinge. It is idea for home or PT clinics as it requires limited space. It is great to improve mobility as it encourages a controlled range of motion. In physical therapy, we commonly use kettleballs for patients with lower back pain or shoulder injuries.

Do you use kettlebells in your workout?

03/20/2025

Happy First day of Spring! Check out our spring newsletter to learn exercise tips and injury prevention. Enjoy the lovely weather!

03/06/2025

Prehab is receiving physical therapy prior to a surgery or before a future physical challenge or sport. The goal is injury prevention and or to prepare your body before a surgery. The physical therapist assesses targeted vulnerable areas and works to improve the deficits found during the evaluation with specific exercises.

Here are some benefits of receiving prehab:
1. Injury prevention- Improving strength and stability of weak muscles and joints can prevent common injuries during daily activities and sport.
2. Faster recovery- if you have an injury or surgery, the body will be in better condition to handle healing.
3. Improved strength, flexibility, and mobility- Improves your overall strength and flexibility, making your body stronger and more mobile with your daily activities.

If you would like to learn more how prehab can benefit you, feel free to comment below or email us at info@machtmedicalgroup.com.

02/19/2025

You might have seen stability balls at the gym and thought, "what can I use this for?" Well, stability balls are a great tool to use for a home or gym workout! You can use a stability ball to work on core strengthening, balance/stability, and flexibility. Physical Therapist often use stability balls to help their patients reach their rehabilitation goals. Below, you will find some examples of stability ball exercises:
1. Core strengthening- performing bridges and planks using the stability ball. Sitting on a therapy ball performing marches.
2. Balance and stability- performing a lunge with your back leg on the ball.
3. Flexibility- performing a hamstring stretch by lying down and placing your leg with knee straight on the ball.

Try incorporating a stability ball into your workout to vary your exercises to increase the challenge.

02/07/2025

Everyone loves to wear heels but did you ever think about what it does to your calves? Wearing high heels can cause calf tightness because your ankle is constantly in a plantar flexed position (toes pointing downward). This position increases the contraction of the calf muscles (gastrocnemius and soleus). Over time, wearing high heels can shorten these muscles which would lead to tightness of the calf muscles and potentially pain/muscle strain.

No need to worry! Physical therapy can help! Physical Therapy helps by providing relief through stretching, strengthening exercises, manual therapy, modalities, footwear education, and postural assessment. If this sounds like you, please get in touch with us so we can help you get rid of that calf pain!

01/23/2025

Squats are one of the most fundamental exercises for building strength and improving mobility. Squats target the core and lower body muscles, including the quadriceps, hamstrings, glutes, and calves. These muscles are essential for daily movements like walking, standing, negotiating stairs, and bending over. Strengthening these muscles helps to prevent future injury and improves your overall balance and stability.

You can increase the challenge of your squat by adding a weight, using an increase range of motion, performing it on a balance device, or performing different types of squats by changing your positioning.

This exercise is very versatile and can be performed at any age and any fitness level. If you would like to learn more about what type of squat is best for you, feel free to contact Harbor PT to lean more!

01/16/2025

When it comes to exercise, many people think they need fancy equipment to achieve their workout goals. However, this is not true. In fact, there are plenty of exercises you can perform without any equipment by just using your body weight. Body weight exercises use your own weight to create resistance. Some examples of body weight exercises are:

Squats

Push-ups

Planks

Lunges

Burpees

You can progress these exercises by increasing the reps, time, and performing different variations. Also, cardio exercises do not require much equipment either. You can run, walk, do a HIIT workout, pilates, yoga, or dance workout in your home. It is always best to vary your workouts to keep you motivated and to build strength, cardio fitness, and muscle endurance.

01/13/2025

On this Monday, let's learn about the bones in the human body. An adult human has 206 bones in their body The smallest bones are found in the ear-malleus, incus, and stapes. The largest bone is the femur which is the thigh bone. More than half of your total bones are found in your hands and feet. Majority of people have 12 ribs but some have 13. Teach your friends and family and see if they know these bone facts.

12/31/2024

HPT wishes you a happy and healthy new year! Make prioritizing your health your new year's resolution for 2025!

12/30/2024

A plank is a great exercise to strengthen your core muscles. If you have never done a plank before and are looking for where to begin, start on your knees. Once you are able to achieve a minute hold on your knees, then progress to your feet. You can also progress from leaning on your forearms to performing a plank on your hands. This is a great home exercises as it requires no equipment. Comment below and let us know how you perform a plank!

Address

South Charles Street
Baltimore, MD
21201

Opening Hours

Monday	6am - 5:30pm
Tuesday	6am - 5:30pm
Wednesday	6am - 5:30pm
Thursday	6am - 5:30pm
Friday	6am - 5pm

Telephone

+14435240442

Website

http://www.hpt.machtmedicalgroup.com/

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