OrthoSport Physical Therapy Center, Inc.

01/20/2026

01/20/2026

How To Create Sustainable Exercise Habits in 2026

Regular exercise is one of the best things you can do for your health.

It helps you stay strong, keeps your heart healthy, and lifts your mood. Exercise can help you sleep better, think clearer, and feel more energized. Best of all, you don't need fancy equipment or hours of workout time to get these benefits.

Starting an exercise plan is one thing - sticking to it is another.

Here are some proven ways to make exercise a lasting part of your daily life:

Start Small, Win Big.
Even 5-10 minutes of exercise counts
Build up slowly as things get easier
Don't forget to celebrate your small wins along the way

Link Exercise to Your Daily Routine.
Try 10 squats while brewing coffee
Do counter push ups while your food is in the microwave
Stretch during TV commercials

Make it Fun.
Pick activities you enjoy
Try different types of exercise until you find what clicks
Join a walking group, exercise class, or exercise with a friend

Make it Stick.
Research shows that exercising 4x / week for 6 weeks is the minimum to form a habit
Put workout times in your calendar, and treat them like any other important meeting
Pack your gym bag the night before

Get Support.
Work out with friends or family
Join group fitness classes
Find an exercise buddy

Need Help Getting Started?
As physical therapists, we're experts in movement and exercise. We can help you.

Create a safe exercise plan that fits your needs.
Work around any pain or physical limits
Learn proper form to prevent injury
Build strength and flexibility safely

Whether you're completely new to exercise or getting back into it after a break, we're here to help. Don't let pain or uncertainty hold you back - schedule a visit to start your exercise journey the right way.

Remember, the best exercise plan is one you'll actually stick to. Start small, build slowly, and focus on consistency over perfection. Your future self will thank you.

OrthoSport is always here to help.

12/28/2025

As 2025 comes to a close, we reflect upon this past year. It is patients like you that makes OrthoSport a success.

We strive to deliver the best PT that goes above and beyond your expectations. It would mean so much to us if you could take a minute to leave us a review on our Google OrthoSport Business page.

Click below to leave us a Google Review.
https://g.page/r/CX__FNXEtq11EBM/review

Thank you again for being a part of the OrthoSport family.

Have a Safe and Healthy 2026.

-Veli & SP

12/05/2025

Happy Holidays from OrthoSport!

12/05/2025

Our patients are our lifeline. If it weren't for you, we wouldn't be here. If you would kind enough to give us a Google Review, we would greatly appreciate it. 📝

Thank you so much.

Veli & SP
OrthoSport Physical Therapy

Post a review to our profile on Google

11/16/2025

Get Ready for Winter: Preventing Cold-Weather Injuries - https://mailchi.mp/744f126e9331/get-ready-for-winter-preventing-cold-weather-injuries

10/27/2025

Want to Reduce Pain & Move Easier? 🙌

Give OrthoSport Physical Therapy a Call ☎️ Today for a 🆓 Consultation.

It is about time to start living life to its fullest. 😁
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10/09/2025

It’s National Physical Therapy Month. 📆 We appreciate our patients. If it weren’t for you, we wouldn’t be here. 💕

- Veli & SP
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09/26/2025

Stay Steady: Tips for Fall Prevention 💪

Every year, 1 in 4 people over age 65 experiences a fall, and unfortunately, 1 in 5 of those falls results in serious injuries like broken bones or head trauma. While falls are common in older adults, they're not an inevitable part of aging. Research shows there are proven ways to reduce your fall risk through simple changes and targeted exercises.

Lower Body Strength is Critical

Your legs are your foundation for stability. As we age, we naturally lose muscle mass each year without resistance training. This lower body weakness directly increases your fall risk, making strengthening exercises essential for fall prevention.

Effective Lower Body Strengthening Activities:

● Walking regularly

● Water exercise (gentle on joints while building strength)

● Weight lifting or resistance band exercises

● Body weight exercises like squats and lunges

● Stair climbing

Your physical therapist can design a safe, personalized strengthening program that targets the specific muscles you need for better stability and balance.

Balance Training: Use It or Lose It

Balance is like any other skill – it requires practice to maintain and improve. Challenging your balance with simple exercises can make a real difference in preventing falls.

Simple Balance Exercises to Try

Start with these basic exercises, using a sturdy chair or counter for support if needed:

● Single-leg stands: Hold for 10-30 seconds on each foot

● Eyes-closed standing: Stand with feet together, eyes closed for 10-15 seconds

● Chair rises: Get up from a chair without using your hands

● Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other

Important: Always have something sturdy nearby to grab if you feel unsteady, and stop if you feel dizzy or uncomfortable. Creating a Safer Home Environment

Many falls happen at home, but small, simple environmental changes can make a huge difference in your safety.

● Use night lights to improve visibility in hallways and bathrooms

● Remove loose rugs or clutter that could trip you

● Secure cords and cables out of walking paths

● Install grab bars in bathrooms near the toilet and shower

● Keep commonly used items within easy reach to avoid risky climbing

Don’t Forget About Vision & Medications

Your eyes and your medications play a big role in balance too. Don't ignore these important components.

● Have your vision checked regularly - poor eyesight can cause you to miss tripping hazards.

● Talk with your doctor or pharmacist about your medications, especially if you feel dizzy, drowsy, or unsteady.

When to See Your OrthoSport Physical Therapist

If you’ve noticed more unsteadiness, or if you’ve had a fall in the past, a physical therapist can help. Our PTs can:

● Assess your balance and strength

● Create a personalized exercise program

● Teach you strategies to stay safe and confident

● Work with your doctor or pharmacist on vision or medication concerns

Bottom Line

Falls are common, but they don’t have to be part of aging. By strengthening your legs, practicing balance, and making your home safer, you can reduce your risk and stay active.

Fall Prevention, take one small step toward better balance - you’ll be glad you did.

Give us a call today. OrthoSport is here to help.

08/27/2025

School is back in session and so are fall sports! Whether your child plays soccer, football, volleyball, hockey, lacrosse or runs cross country, keeping them injury-free should be your top priority. The good news, most youth sports injuries can be prevented with the right approach.

Start with Smart Conditioning.

Conditioning is the foundation of injury prevention. Young athletes should begin training at least 4-6 weeks before their sport starts. This gives their bodies time to adapt slowly.

Start with the basics like jogging, jumping jacks, and bodyweight squats. Add sport-specific drills gradually. A soccer player might begin with light ball work, while a runner starts with short, easy distances. The key word here is "gradually" – adding too much too soon leads to injuries.

The Power of a Proper Warm-Up

Never skip the warm-up! A good warm-up is like starting your car on a cold morning. It gets everything moving smoothly. Spend 10 - 15 minutes doing light cardio and dynamic stretches. Think leg swings, arm circles, and gentle lunges. Save static stretching (where you hold the stretch) for after practice.

Recovery is Not Optional.

Here's what many parents don't realize: rest days are as important as training days. During rest, muscles repair and grow. Young athletes need at least one full rest day per week. They also need 8-9 hours of sleep each night.

Watch for signs your child needs more rest. Are they more tired than usual? Getting sick often? Complaining of aches and pains? These are red flags that they're overdoing it.

Fuel the Machine

Good nutrition powers performance and prevents injuries. Make sure your young athlete eats regular meals with plenty of fruits, vegetables, lean proteins, and whole grains. Don't forget hydration! Water should be their go-to drink, save the sports drinks for when they're exercising for over an hour.

Listen to Their Body.

Teach your child that pain is not normal. The old saying "no pain, no gain" is dangerous for young athletes. Some muscle soreness after hard workouts is normal, but sharp pain or pain that doesn't go away needs attention. Help your young athlete learn to pay attention to their body, and to understand the difference.

When to See a Professional

If your child has pain that lasts more than a few days, affects their daily activities, or keeps them from playing their best, it's time to see the physical therapists at OrthoSport. Early treatment prevents small problems from becoming big ones.

Remember, the goal is to keep sports fun while building lifelong healthy habits. With proper preparation and smart training, your young athlete can have a safe and successful season.

Give us a call today. OrthoSport is here to help.

www.orthosportonline.com

08/26/2025

It was great to see you on Friday, 8/22 at Island Nights, Dog Days of Summer.

07/30/2025

Summer-Proof Your Back: Easy Core Exercises for Pain-Free Travel and Outdoor Fun - https://mailchi.mp/575ddb027220/summerproofyourback