Loaded carries are one of the simplest ways to build a stronger, more resilient back. Most “back exercise” lists stop at planks, bird dogs, and machines. Those can help, but they miss something you do every day: walk while holding weight. Loaded carries train that exact skill. At Quincy Physical Therapy, we use loaded carries […]...
Returning to lifting after a break is something almost everyone faces at some point. Whether you took time off for vacation, recovered from illness, or are starting strength training for the first time, how you approach returning to lifting after a break makes a big difference. Jumping straight back into previous weights or intensity often […]...
Most people know that physical activity is important. The harder question is: How much activity do you actually need? The World Health Organization provides research-based recommendations for aerobic exercise, strength training, balance, and sedentary time. These targets are not a pass-or-fail fitness test. They are a practical framework for improving health while recognizing that every […]...
Low back pain strengthening exercises often get simplified to “just strengthen your core.” Core strength matters, but your back does not work alone. Your hips, legs, upper back, and even your breathing muscles all help you bend, lift, carry, sit, walk, and return to the activities you care about. A helpful low back pain plan […]...
Cortisone Injections for Radiculopathy(Nerve Pain): What Current Research Says If you have pain shooting down your leg from the low back, or down your arm from the neck, someone may have mentioned a cortisone shot. For radiculopathy, that usually means an epidural steroid injection or a steroid placed near the irritated nerve root. A cortisone […]...
Degenerative rotator cuff tears get more common as we age. Just as important, many of these tears show up on imaging in people who have little or no shoulder pain. That means an MRI finding does not automatically explain your symptoms, and it does not automatically mean you need surgery. For many adults, the best […]...
If you lift weights, you have probably wondered whether shorter rest is “better,” whether you should train each muscle once or several times per week, and how to tell the difference between normal fatigue and doing too much. Current research gives a pretty clear big picture: longer rest usually helps strength more than rushing between […]...
A lot of people still ask the same question after an injury or pain flare: Should I use heat or ice? The best answer is more nuanced than the old “ice for injuries, heat for tight muscles” rule. Current research suggests that both heat and ice can help with pain in the short term, but […]...
When people are in pain, they often stop loading the painful area. That makes sense at first. But over time, doing less can lead to more weakness, lower confidence, and more trouble with everyday tasks like climbing stairs, carrying groceries, getting off the floor, or playing with your kids. That is where strength training for […]...
If you’ve ever felt neck pain that travels into your shoulder, inside the shoulder blade, arm, or hand—sometimes with tingling or numbness—you may be dealing with cervical radiculopathy. That’s the medical term for irritation or compression of a nerve root in your neck. The good news: many cases improve with time and the right plan—often […]...
