Baldi Movement Group

Baldi Movement Group Maximize athletic performance and reach your full potential. Incomplete injury rehab leading to recurrent injuries. The best part?

Dr. Charles Baldi PT, DPT
Sports Physical Therapist | Former D1 Gymnast
🏋️‍♂️ Injury Prevention | Treatment | Empowerment
đź“Ť Lansdale, PA
🌍 Virtual Sessions Anywhere
đź”— https://linktr.ee/baldimovementgroup Through one on one injury treatment programs, performance and injury prevention screens, and providing the education athletes need to take control of their health. Have you ever experienced:

Medi

cal professionals who do not understand sports and the athletic mindset. Failure to educate athletes on self treatment. If so you’re not alone

When you work with Baldi Movement Group you can expect to:
-Minimize lost training time.
-Take away fear of injury while training.
-Have help reaching your maximum potential. BMG is mobile, which means appointments take place wherever best supports you. Whether it’s at home or at a sports’ club! Book a phone consult to answer any questions or schedule an appointment at baldimovementgroup.com

You can also give us a call or text at (610) 484-4487.

05/02/2026

Rehabbing your muscle strain using the 10-minute rule might look something like this…💪🏼

The goal is to have pain increase during the movement, but ensure that it will subside in 10 minutes, before the next set. âś…

If you experience a lingering pain for >10 minutes, hold off on it. That exercise is too intense for right now. ❌

If you feel no pain at all during your exercise, it will be good for a warm up but not aggressive enough for rehabbing. ❌

05/02/2026

When rehabbing your muscle strain, don’t be afraid to get into end-stage recovery!

You need a high amount of resistance in order to recreate that pain.

When exercising your muscle that is experiencing a strain, be sure to rest for at least 10 minutes in between sets once you reach that pain threshold. That is the 10-minute rule, and it’s the name of the game for muscle recovery!

04/30/2026

🚨 You must experience pain when rehabbing a muscle injury!

Even if it’s uncomfortable, if you don’t you’re doing yourself a disservice. Your muscle must be taken to a point of stress beyond what it can already handle. 💪🏼

04/29/2026

Curious if what you’re feeling is actually a muscle strain? 🚨

Here’s what you need to know: it’s only a muscle injury if you consistently have a pain response to a specific muscle contraction and movement. 💪🏼

Injured muscles do not tend to limit range of motion, except mildly in the direction of the injured muscle. ❌

Muscle injuries tend to be localized and consistent, they do not move up or down a joint.

04/28/2026

âť—You should not be resting your muscle strains completely when you get injuredâť—

Too many people do this, hoping the muscle will heal on its own! The truth is, you must stress the injured muscle so that blood flows through it and your body knows that it needs healing. đź’ˇ

04/27/2026

Here are some strategies you can use to prevent lower back pain and injury ⬇️

🔸Maintain full spinal mobility in all directions: 
•Find a gentle stretch that helps restore any restricted movement directions. Focus on one direction at a time and complete the stretch frequently (1-3 times per day) until the range is full and pain free.
•Complete gentle end range mobility into all ranges of spinal mobility once or twice a week if there are no obviously restricted ranges.
•This helps maintain mobility and serves as a weekly check to find and fix any new restrictions before they become an issue.

🔸Strengthen the Back at End Ranges of Motion: Try these out!
•Reverse sit ups / arch ups (Hang over the edge of a block or bench with a teammate holding your legs. Extend your back to lift to a fully extended position).
•Jefferson Curls – First try without weight, then when you’re ready hold weight 5 – 15 lbs and round your back to reach down into back flexion. Repeat 5-15 times or until moderate fatigue. 
•Use a resistance band for resisted back rotation. Can be done standing, sitting, or diagonally into any pattern that imitates your sport. 

🔸Improve landing mechanics
•Practice proper landing techniques—such as bending the knees adequately to absorb force and avoid collapsing knees or trunk.
Be sure to practice good landing mechanics when momentum is moving forward, backward, left, and right. Landings must be safe regardless of the angle from which you land.

🔸Avoid overuse and practice regular rest!
•Vary the focus of movement patterns in training.
•Listen to your body and modify training if you experience discomfort. •Take rest days every week and a few rest weeks each year.
•Understand the number of calories and carbs your need to stay fueled. 

As a sports PT and lifelong gymnast, I’ve helped many athletes recover from injuries and, more importantly, decrease the...
04/24/2026

As a sports PT and lifelong gymnast, I’ve helped many athletes recover from injuries and, more importantly, decrease the risk of them coming back. If you want to keep performing at your best, here are some things to know about injury prevention:

Prioritize strength training.
A well-rounded strength program is essential for stabilizing and protecting joints, improving movement mechanics, and reducing the impact of high-intensity forces.

Mobility and flexibility are key.
Dynamic warm-up through the existing joint range of motion at the beginning of your practice. Strengthen into new ranges of motion instead of only passively stretching. Complete controlled static stretching only when joints are warm and when there are at least 2 hours of recovery time available afterward.

Master landing mechanics.
How you land is just as important as how you take off. Proper landing techniques reduce stress on joints and ligaments.

Listen to your body!
Pain is your body’s way of signaling something isn’t right. Ignoring aches and pushing through discomfort can lead to serious injuries. If you experience persistent soreness or sharp pain, it’s time to seek professional advice.

Allow yourself time to recover.
Athletes often underestimate the importance of recovery. Rest days, hydration, proper nutrition, and sleep all play a role in keeping your body in peak condition. Need a great sports nutritionist? Check out our friend .

04/22/2026

Confidence in coming back from an injury is so important! 🙏🏼 💭

If you believe you can come back even stronger than before, there’s a higher chance you’ll be working towards that goal. 💯

Using a sports psychologist and ensuring your rehab includes exercises that mimic your sport are two ways to help encourage that confidence and keep your motivation going.

04/21/2026

đź’ˇIn a rehab program post-ACL injury, athletes must include high stress & high multi-directional forces in their exercises!

These exercises should mimic the same stretches and patterns that the athlete is going to go through once they return to their sport.

One common mistake is getting the knee pretty strong, but not getting it ready specifically for the movements that they will soon be taking on.

Properly practicing the 10-minute rule in your exercises is very important, especially when you're dealing with a muscle...
04/19/2026

Properly practicing the 10-minute rule in your exercises is very important, especially when you're dealing with a muscle strain.

Resistance that reproduces pain in a muscle is required for complete muscle healing. The biggest mistake people make with treating muscle injuries is practicing exercises that don’t hurt! 💪

The 10-minute rule allows you to stay active without overloading the injured muscle. It helps you find the “sweet spot” where the muscle is being challenged—but not worsening the injury.

So you find out you have a muscle strain! What to do now? 👀 First up: rule out any more serious injuries. It’s very comm...
04/17/2026

So you find out you have a muscle strain! What to do now? đź‘€

First up: rule out any more serious injuries. It’s very common for someone to believe they have a muscle strain when there is really a different culprit. The muscle strain will respond well to movement-based treatment.

After, figure out the trigger point. Technically, you don’t even need to know the name of the muscle you’re treating as long as you’ve correctly identified the resisted movement pattern that creates the recurring pain. To self-treat effectively, you’ll use the pain-producing movement pattern for the 10-minute rule. Stay tuned for more! 🔥🙏🏼

You can find the full blog post on our website! Link in bio.

New blog post is up! How to Self-Treat Muscle Strains đź’ŻSome common symptoms of a muscle strain include:đź”´ Localized pain ...
04/16/2026

New blog post is up! How to Self-Treat Muscle Strains đź’Ż

Some common symptoms of a muscle strain include:
đź”´ Localized pain always in the same spot
đź”´ Pain occurring with the same resisted movement each time, and almost no pain at rest
đź”´ Possible stiffness and pain when stretching the injured muscle, depending on severity
đź”´ Retaining full range of motion and strength for all other movement directions of the joint
đź”´ Less pain and improved strength with warming up the injured muscle

You can check out the full post via the link in our bio!

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Lansdale, PA
19446

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 7pm
Friday 9am - 6pm

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+16104844487

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