Sport & Spine Physical Therapy

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Sport & Spine Physical Therapy

“Moving You to Better Health” Improving You!

07/03/2025

Pickleball requires cutting, bending, reaching, twisting all while playing on a hard surface. This predisposes many pickleball athletes to lower back pain.

Research has shown that up to 80% of individuals will experience low back pain at some point in their lifetime. We have seen this on the rise as more and more individuals spend a significant amount of their time at work sitting. Sitting for extended periods causes the core and hip muscles to weaken while the hip flexors and hamstrings tighten. This creates an imbalance in strength and flexibility, putting strain on the back and hips.

But all hope is not lost! There are proven strategies to reduce your risk of developing back pain and ways to address it if you are currently experiencing it. Developing functional control in these areas provides added protection, especially for those who are active. To prevent or alleviate back pain, it’s essential to strengthen the abdominals, multifidi, paraspinals, hip flexors, glutes, piriformis, hamstrings, and quadriceps consistently.

Posture also plays a key role. Sitting or standing with poor posture regularly puts stress on the spine, leading to inflammation, stiffness, and compensatory movements. This can eventually result in injuries like herniated discs or sciatica.

Listen to your body, minimize long periods of sitting, stay active, and hopefully, pain-free! If you have any questions, feel free to reach out! 507-474-6900

05/03/2025

Most of you have heard of it, and many of you have probably experienced it. EVERYONE should know that it's highly preventable!

Clinically known as lateral epicondylitis, this condition is an overuse injury to the common wrist extensor tendon near the outside of the elbow. It typically results from repetitive wrist extension, common in sports like pickleball and tennis, which is how it got its name.

Tennis elbow is not just painful, but also debilitating. It can affect your ability to grip, write, type, drive, or even open jars and doors—simple daily tasks that become frustrating to perform. If not treated properly, it can persist for weeks or even months.

Certain factors increase the risk of developing tennis elbow, such as limited wrist mobility, upper body weakness, poor awareness of wrist overuse, tight wrist extensor tissues, and skipping a proper warm-up before activity.

Swipe left for tips on how to prevent tennis elbow. Feel free to reach out if you like to talk prevention strategies so this doesn't happen to you! 507-474-6900.

03/03/2025

Rotator cuff injuries can not only severely impact your pickleball game, but they can also make everyday activities like washing your hair, sleeping, putting away dishes, and other daily tasks incredibly painful and challenging. Unfortunately, all too often we see patients recommended to have surgery as a first line of treatment for rotator cuff injuries. This surgery can be accompanied with a long and painful recovery.

GOOD NEWS! Research shows that a majority of rotator cuff injuries can be resolved with conservative treatment AKA physical therapy!

Like many orthopedic conditions related to sports or repetitive use, rotator cuff tendinitis is not only very well treated with PT, but it is also preventable. Focusing on the strength, mobility, and biomechanics of not only your shoulder but also your thoracic spine is your best defense against potential injury. Swipe left to learn more about rotator cuff tendinitis and again for prevention tips.

Feel free to leave your comments or questions about rotator cuff tendinitis below, or contact us at 507-474-6900. We’re always happy to help!

19/02/2025

Achilles tendinitis is one of the most common injuries we see in pickleball players. The constant running, stopping, changing directions, jumping, lunging, and staying on your toes in anticipation of a return puts significant stress on the Achilles tendon.

Players with limited mobility, strength, coordination, or endurance in the core, hips, knees, ankles, or feet are at a much higher risk of developing this condition.

Once it occurs, Achilles tendinitis can be extremely painful and debilitating, often sidelining athletes for up to a year!

The good news is that it's preventable! By improving strength, mobility, control, flexibility, and endurance in your lower body, you can significantly reduce the risk of injury. Swipe to see some of our tips for preventing or managing Achilles tendinitis.

Comment below or reach out to us at our clinic with any questions! 507-474-6900

04/02/2025

We love to see how pickleball has grown in Winona! It is an excellent way to stay active and maintain a healthy lifestyle.

We think pickleball is a great option for fitness for all ages, BUT certain aches and pains can creep up if preventative measures aren’t taken to keep you moving well. We often see injuries such as Achilles Tendinitis, knee pain, tennis elbow, Hamstring Tendinitis, and shoulder and back pain in our athletes who play pickleball.

GOOD NEWS – this does not have to happen to you! And if it already has, we can help! Come join us on February 24, 2025 at our clinic from 12pm – 1pm to learn ways to improve your strength and mobility to prevent these issues from arising, or start treating any aches and pains that may have already started.

This is a FREE workshop that we hope will keep you on the court and off the sidelines! Light refreshments will be provided. See you there!

Please call us at 507-474-6900 or email tanya@sportnspine.com to reserve your spot today!

18/07/2024

Welcome to our clinic in Winona, MN!

Give us a call at (507) 474 - 6900 to get scheduled today! We would love to help you reduce pain and reach your goals!

04/07/2024

Our Team at Sport and Spine Physical Therapy wishes you a happy and safe 4th of July! 🇺🇸

02/07/2024

We are looking for a motivated PT technician to join our team!

Our Core Values:
1. We build relationships through respect, integrity, and compassion.
2. We make a difference by being action oriented and growth driven with a refusal to settle.
3. We see our patients as people, not numbers.
4. We breed a positive environment for ourselves and others through our thoughts, words, and actions.
5. We demonstrate integrity of character in everything we do.

This individual must be:
- Willing to work in a team environment.
-Be patient care and patient outcome focused.
-Be efficient with time management.
-Have excellent communication skills.

Email jess@sportnspine.com with your resume. We would love to have you join our team!

18/06/2024

Join us June 27th at 11:30am for our FREE Golf Lunch & Stretch Event!

12/06/2024

Dry Needling!

Have you ever wondered what dry needling is and how it may benefit you?

Dry needling is a Western medicine technique that uses solid needles without medication to treat muscles and tissues. It has been shown to increase the production of specific neurotransmitters that block the sensations of pain in our spinal cord. Benefits include reduced pain, improved range of motion, increased blood flow, muscle relaxation and longer lasting results.

Dry needling can be used to treat knee, shoulder, neck, hip/gluteal pain, achilles tendinitis, sciatica, headaches, plantar fasciitis, muscle strains, joint pain and many other musculoskeletal issues.

All of our Physical Therapists are certified in Dry Needling and would love to help you cure your chronic pain. Call (507) 474-6900 to set up an appointment today!

05/06/2024

Welcome Sophia to the team!

Sophia, a senior at Winona State University and a member of the cross country and track team, is passionate about continuing her education in physical therapy and excited to work as a technician. In her free time, she loves running, biking, spending time with family and friends, playing the piano, and, of course, enjoying coffee. Sophia is enthusiastic about contributing to patients' rehabilitation journeys and looks forward to getting to know everyone!

04/06/2024

Welcome Tali to the Team!!

Tali earned her Bachelor’s Degree in Exercise Science in 2020 and her Doctorate of Physical Therapy in 2024 from University of Wisconsin La-Crosse. Tali’s treatment focus is to provide patients with individualized education, manual therapy, and exercises to reduce their pain and retrain their body to perform at its best. She is passionate about equipping patients with the tools to help them live their life to the fullest. Originally from the Twin Cities, Tali currently lives in the La Crosse area with her husband, Max. She loves hiking, lifting, running, camping, and finding fun new recipes to try.

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Opening Hours

Monday	08:00 - 18:00
Tuesday	08:00 - 18:00
Wednesday	08:00 - 18:00
Thursday	08:00 - 18:00
Friday	07:00 - 14:00

Telephone

+15074746900

Website

http://www.sportnspine.com/

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