PT Squared, LLC

01/03/2026

I know it's a 2026 goal for many runners to include strengthening in their training, but it can be daunting to know where to start. 😓 Add in going to an overcrowded gym (especially this time of year) to try and get it done, and that's just plain overwhelming! Here are 3 exercises to get you started with strengthening in your home - just 2-3 times per week is all you need! Work toward adding weight/load so that you move into building joint and tissue resilience to be able to better withstand the loads of running! And doing them barefoot (you're in your home after all) has benefits for your foot health! ❤️ If you're looking for help building an individualized strength training program specific to your current abilities and your goals, reach out! As a runner and a PT passionate about keeping runners running, I'm here for you! Now is a perfect opportunity during the winter season to build strength and resilience! ~Melissa 🩵💪🏼

01/01/2026

***shared with permission***
Rehab for this high school gymnast with a disc protrusion and no nerve compression is not about shutting movement down.Evidence supports core stability and motor control exercises as part of conservative care for disc-related low back pain to improve spinal load management and function.In this video we're working on core stability; but because gymnastics does not happen in neutral, she is also working on non-neutral exercises such as prone supermans and prone trunk extensions over a physioball.The goal is not protection.The goal is preparation. 💪🏼Next step is progressing toward higher-load strengthening and tolerance-building with exercises such as deadlifts. 🏋🏻‍♀️

12/19/2025

I’m seeing a pattern lately...and I am absolutely loving it!! 🏀🏐🤸‍♀️

Middle and high school athletes are finding their way to me early - not after weeks on the sidelines, but while they still want to keep playing.

Recently I’ve worked with:
• A sophomore varsity athlete managing pain in her great toe with sesamoiditis as she transitioned from volleyball into her basketball season
• A high school senior who sprained her knee early in basketball season and is now continuing to play in her final year
• An 8th grade club volleyball player with chronic ankle instability who wanted rehab before basketball season starts, not after
• A high school junior gymnast with back pain and MRI-confirmed disc protrusions who couldn’t be seen in the traditional system until mid-January but was seen by me today, with an excellent prognosis to return by her next meet in early January

This is the gap I’m passionate about bridging. Early access. Thoughtful care. Clear guidance.

Helping young athletes stay in the game and not stuck waiting on the sidelines is my jam and is exactly why PT Squared exists. 💪🏼🩵

12/15/2025

Swimmers Resiliency Program exercise class week 5 of 8.

Girls are arriving shortly and I'm putting together their circuit for rotator cuff and scapular stability: 1) swimmers 2) scapular push-ups on ball 3) bilateral shoulder banded external rotation 4) plank walk- overs 5) wall angels 6) planks on BOSU (shoulder stability drill - keep the ball on the flat surface of the BOSU without letting it roll off - I didn't pass lol)

12/12/2025

I'm so excited! Tonight I started working to create a private PT treatment area within my new location at the by bringing some of the things I had at my previous space over to this space. More to come, but it's a start! Looking forward to what I can do with this space in 2026 (and beyond)!

12/10/2025

📣 ATTENTION All Middle & High School Runners! 🏃🏻‍♀️🏃‍♂️

This January-March, I'm looking to launch an 8-week strength program designed specifically for runners who want to get stronger, faster, and more resilient.

I'm specifically seeking 6 to 8 athletes ready to up their running game by participating in this 8-week session.

💪🏼 Why Strength?
Just 8 weeks of consistent, targeted strengthening builds:
• Lower-body + core power
• Better running mechanics
• Improved tissue capacity
• Confidence with higher training loads

👊🏼 Why It Matters for Runners:
Strength gains translate directly into reduced risk of common running injuries such as shin splints, IT Band issues, knee pain, Achilles/foot pain, and more. Strength makes runners more resilient to training volume, speed work, and terrain changes.

🙌🏼 Why Off-Season Is the PERFECT Time:
January-March is your chance to build the foundation you simply can’t fit in during the competitive season. Strength now → better performance later.

🤓 Led by an Expert PT
Classes are coached by a physical therapist with extensive experience working with runners, so athletes get individual attention, proper form, and safe progression.

🫶🏼 What Athletes Get:
✔ One 45-minute class per week for 8 weeks
✔ A curated exercise program with video demos
✔ Guidance on how to repeat the workouts 1–2x weekly for maximal results
✔ A clear understanding of how to maintain strength for ongoing injury prevention

If your goal is to build a stronger, more resilient body for the 2026 track and cross-country seasons… this is for you.

➡️ DM for details or to reserve a spot! 🩵

12/03/2025

Are you looking to get over your injury but can't get into your in-network PT clinic any time soon? Are you ready to start your rehab now(!) and not 4-6 weeks from now?!

Or, maybe you're disappointed with your in-network experience and are looking to see how the direct-pay PT experience is different!

At PT^2 I can see you as early as tomorrow! A last-minute cancellation (rescheduled for next week) has just opened up time for a 9:30 or 10:00a.m. evaluation.

Or maybe you're curious how soft tissue work like Graston or cupping may help you? We could book an appointment for a trial of soft tissue work too!

Of course, if you're a current client looking to get in soon, you can absolutely schedule your 45-minute follow-up appointment at a time slot during that opening too. 😊

Reach out with questions
(608) 513-6055
melissa@ptsquaredllc.com

or conveniently book an appointment today!
https://pt-squared-llc.square.site

11/29/2025

✨ Small Business Saturday Special!
New Client Evaluations are 50% off ✨

If you’ve been thinking about booking with PT Squared, now’s your chance!

Offer valid when you book today through 12/1/25 (evaluation must take place in December or January).

book here 👉🏼 https://pt-squared-llc.square.site

Let’s get you moving, healing, and feeling your best! 💪🏼

11/25/2025

Today felt like one of those serendipitous PT days where everything just lines up. ✨

I saw two clients with acute knee pain. One was a high school senior in the heart of her basketball season. The other was an active adult who loves her treadmill runs.

Both reached out worried:
What does this mean for my season?
Will I have to stop working out?
Is this going to get worse?

After chatting with mom on Saturday and scheduling the high school athlete's appointment, I ordered two knee braces ahead of time in two sizes. One ended up fitting her perfectly, and she left today's appointment with her brace and a focused set of exercises to help her keep moving safely (and swiftly!) through this acute phase.

Here’s where the serendipity comes in. ✨
The second brace, the one that did not fit the high school athlete, ended up being the exact size my adult runner (who contacted me this morning for an appointment) needed later in the day. She had tweaked her knee a few days ago and was worried she would have to pause her workouts. That extra brace was a perfect match for her.

Both clients showed signs of meniscal irritation. Nothing surgical. Nothing catastrophic. Both with an excellent prognosis. What they needed was timely assessment, reassurance, movement based strategies, and the right support to keep them active while they heal.

And they got that because they reached out promptly, rather than waiting and hoping it would just go away.

Acute-injury care matters. Early PT matters. Guidance matters. Catching these things quickly does more than calm down pain. It keeps people in their sport, in their routine, and in control of their recovery. 💪🏼

Today was a beautiful reminder of what I am building at PT Squared. Prompt support, individualized care, and a plan that empowers people to keep moving and recover with confidence. 🩵

11/25/2025

Week 3 was another fun session! After a warm-up (not shown) for shoulder mobility using dowels and loop bands for 1) shoulder external rotation with scapular retraction and 2) Serratus raises, we got to work with the following circuit (shown in video): 1) supine punches for Serratus, 2) band pull-aparts (horizontal abduction) for the scapular stabilizers (choice for prone on the ball), 3) plank on the BOSU with bubble down to challenge the core and shoulder stability, 4) ball bridges (choice for hamstring curls), and 5) side lying shoulder external rotation with free weight.

11/19/2025

Check this site out! I'm so excited to be providing physical therapy and wellness services at the Transformation Center! 🩵

Contact me with questions!
Melissa Roswold
melissa@ptsquaredllc.com
(608) 513-6055

As a licensed physical therapist with over 23 years of experience, my mission is to help people move, heal, and thrive. After a long and rewarding career with SSM Health as an outpatient provider, I founded PT Squared, a direct-pay practice built around personalized, one-on-one care.

11/11/2025

I had fun tonight with 4 teenage female swimmers putting in the extra work to improve in some key areas for swimmers: rotator cuff strength, scapular stability, shoulder and thoracic mobility, and core stability. Short video clips show them working on plank walk-outs on the physioball and serratus punches with a band.