Defiance PT & Wellness

11/20/2025

In Part 3 of our Advanced Movement & Pain Insights series, we dive into muscle inhibition — a subtle pattern that can prevent muscles from firing correctly and contribute to pain or recurring issues.
Learn how understanding this can help you move more efficiently and reduce injury risk.

Most people think injuries happen because a muscle is “weak” or because they're “not strong enough.”But one of the most common reasons people develop pain — even those who exercise regularly — is something far more subtle:Muscle inhibition.A protective shutdown response that changes how ...

11/19/2025

Unlock Strength Faster!

Muscles aren’t the whole story — your brain controls how they work. In Part 2 of our Advanced Movement & Pain Insights series, learn how neuromuscular re-education retrains your body to move efficiently, reduce compensation, and maximize strength gains.

Read the full blog now!

When most people think about getting stronger, they think about lifting heavier weights, increasing reps, or building more muscle.But physical therapists know something different:Your brain and nervous system play a bigger role in strength than your muscles do.That’s where neuromuscular re-educati...

11/14/2025

Introducing our new blog series: Advanced Movement & Pain Insights.
This series takes a deeper look at the hidden mechanics behind pain, strength limitations, and long-term joint health — the topics most people never see explained clearly.
Each post in this series will break down complex clinical concepts in simple, actionable ways, including:

- Why your pain isn’t always where the problem is
- How subtle movement compensations shape your strength, posture, and injury risk
- What old injuries and scar tissue can teach us about your body’s patterns
- The role of neuromuscular re-education in improving strength and control
- Why imaging alone doesn’t tell the full story

Whether you’re recovering from injury, trying to optimize performance, or just want to understand your body better, this series gives you insight into the “why” behind your movement and pain — not just the “what.”

Stay tuned — Blog 1 is live now.

Series: “Advanced Movement Insights from Defiance Physical Therapy & Wellness”Most people assume pain comes from one isolated area — a sore knee, a stiff shoulder, a tight lower back. But the body rarely works (or fails) in isolation.Your everyday movement patterns tell a deeper story, and the...

11/12/2025

November is Pancreatic Cancer Awareness Month 💜
Did you know gentle movement and stretching can support digestion, reduce bloating, and improve abdominal health? At Defiance Physical Therapy and Wellness, our therapists guide safe, mindful exercises tailored to your body — whether you’re recovering from surgery, managing digestive discomfort, or just want to feel better from the inside out.

November is Pancreatic Cancer Awareness Month, a time to raise awareness about pancreatic health and support those affected by this challenging disease. While physical therapy cannot prevent or treat cancer, movement and gentle exercise can play an important role in supporting digestive function, re...

11/07/2025

If you’re constantly battling tension headaches, your neck might be the real culprit. Discover how physical therapy targets muscle tightness and posture to stop headaches at the source.

If you’ve ever felt a dull ache that starts at the base of your skull and wraps around your head like a tight band, you’re not alone. Tension headaches are one of the most common types of headaches—and often, they aren’t just “in your head.” In many cases, they start in your neck and sho...

10/31/2025

How does your body really move? Try these simple movement checks to see where your muscles and joints may be compensating—and learn how to move smarter, prevent injury, and perform better! Read more!

Your body moves all day long—standing up from a chair, reaching for items on a shelf, walking around your home or office. But did you know that even these everyday movements can reveal weak spots or imbalances that affect your strength, joint health, and workout performance?We see it every day: sm...

10/31/2025

Your first pull-up starts with a strong foundation — and the right guidance.
Our PT + training team builds strength, stability, and confidence — safely and effectively.
💪 Ready to take the first step? Let’s do it together.

10/26/2025

Ski season is almost here! 🏔️ Are your legs, core, and balance ready? Discover PT-approved exercises to boost power and agility for the mountain.

Ski season is just around the corner, and if you’re ready to hit the slopes, preparation is key. Skiing challenges your legs, core, and balance in ways that everyday activities rarely do. With the right strength, power, and agility training, you can improve your performance, reduce fatigue, and pr...

10/21/2025

Pre-workout warmups and mobility drills are not optional—they are essential for safe, effective strength training and athletic performance. By combining general warmups, dynamic stretching, activation, and joint-specific mobility, you’ll prepare your body to lift, run, jump, and move at its best.

Move intentionally, warm up wisely, and watch your strength and performance improve—while protecting your joints along the way.

Walking into the gym without warming up is like trying to drive a car with a cold engine. Your muscles, joints, and nervous system need preparation before lifting, running, or performing high-intensity movements. A thoughtful pre-workout warmup and mobility routine not only improves performance but....

10/16/2025

Better mobility = better workouts! Discover daily exercises that keep you healthy and your lifts strong.

Strength training builds muscle, endurance, and power—but if your joints and muscles aren’t moving well, even the best program can be limited. That’s where mobility routines come in. Mobility isn’t just flexibility; it’s the ability to move freely and efficiently through your full range of...

10/10/2025

Your body holds stress in surprising places — even your pelvic floor.

Find out how relaxation, breathing, and movement can make a big difference.

Most people think of stress as something that lives in the mind — racing thoughts, tight shoulders, clenched jaws. But stress doesn’t just stay in your head — it shows up throughout your body. One of the most overlooked areas it impacts is your pelvic floor.Your pelvic floor is a group of musc...

10/08/2025

🦵 Keep your knees moving strong!
Learn simple ways to support, strengthen, and protect your knees—whether in daily life or at the gym.

Read more in our latest blog!

Knee discomfort is one of the most common issues we see in both the gym and daily life. The good news? With thoughtful movement and strength strategies, you can protect your knees, improve function, and stay active for the long term.1. Prioritize Alignment During MovementKeeping your knees in line w...