A new year isn’t just about new goals—it’s about building a body that supports the life you want to live.

Mobility is one of the most overlooked foundations of health, yet it affects everything: how you move, how you feel, how long you stay independent, and how confidently you show up for the things you love. At Rausch Physical Therapy, we believe mobility isn’t just about avoiding pain—it’s about protecting your freedom.

As we move into 2026, now is the perfect time to shift your focus from “pushing through” discomfort to moving with strength, control, and confidence.

What Is Mobility—Really?

Mobility is your body’s ability to move intentionally and efficiently through everyday life. It’s not just flexibility—it’s the combination of:

• Strength
• Balance
• Coordination
• Endurance
• Joint range of motion

Mobility is what allows you to get out of bed without stiffness, climb stairs without hesitation, lift groceries without pain, travel without fear, and stay active without setbacks. When mobility declines, even simple tasks start to feel exhausting or risky.

The truth? Most people don’t think about mobility until they start losing it.

Why Mobility Declines (And Why It’s Not Just About Age)

While aging plays a role, loss of mobility is often accelerated by:

• Sedentary routines
• Repetitive movement patterns
• Old injuries that never fully healed
• Poor posture or movement mechanics
• Stress and muscle tension
• Ignoring pain instead of addressing it

In fact, nearly 14% of U.S. adults experience mobility limitations, and that number increases rapidly when pain and injury go untreated. The good news? Mobility loss is not inevitable.

The “Use It or Lose It” Rule Applies—At Any Age

Mobility thrives on movement. The more consistently you move your body with intention, the longer you preserve your independence and reduce your risk of injury.

The most effective mobility strategies include:

• Strength training to support joints
• Cardiovascular movement to build endurance
• Balance and coordination work to prevent falls
• Stretching and assisted mobility to maintain range of motion

Activities like walking, swimming, cycling, yoga, pickleball, and resistance training all play a role—but the key is doing the right movements for your body.

That’s where professional guidance matters.

Mobility vs. Flexibility: What’s the Difference?

Flexibility is the ability of muscles and joints to move through a range of motion.
Mobility is your ability to control that movement without pain.

You can be flexible and still lack mobility. True mobility means your body is strong, stable, and resilient through motion—not just able to stretch.

How Rausch PT Helps You Move Better—For the Long Run

At Rausch Physical Therapy, we don’t just treat symptoms—we build durable bodies.

Our approach includes:

• One-on-one physical therapy sessions
• Personalized movement and strength programs
• Assisted stretching through StretchFix
• Rx Massage to reduce tension and improve recovery
• Specialized pelvic health and post-injury care
• At-home exercise video programs you can access anytime

Whether you’re managing pain, recovering from injury, or simply want to move better than you did last year, our team meets you where you are—and helps you go further.

Make 2026 the Year You Move With Confidence

Improving mobility doesn’t require drastic changes—just consistent, guided action. The earlier you invest in how your body moves, the longer it will support your lifestyle.

Ready to feel stronger, move better, and protect your independence?

👉 Book a one-on-one evaluation with a Rausch Physical Therapist today
📞 Call us at 949-276-5401
📍 Or Book Online Now

For daily movement tips, recovery insights, and behind-the-scenes care, follow us on Instagram:
👉 @rauschpt

Your body was built to move. Let’s keep it that way.

Balancing a healthy diet and a consistent exercise routine can often feel like a complicated equation, but successful healthy living is truly about synergy, not sacrifice. The key to long-term vitality isn’t about rigid, temporary rules; it’s about making small, strategic, and sustainable adjustments to both your plate and your workout schedule so they perfectly complement each other. Read on for five essential tips that will help you seamlessly blend healthy eating and exercise into your daily life.

With the year wrapping up, there is no better time to put the building blocks in place for a strong, energized start to 2026. Our Rausch PT experts can help you create a personalized plan to not only end the year on a high note but also ensure your body is perfectly fueled and ready to tackle all your ambitious health resolutions in the new year. Remember – we have the ability to support your health, healing, and mobility with Rx Massage as well! 

Eating and exercise go together. When and what you eat can be important to how you feel when you exercise. And it’s important to think about what you eat when you exercise, whether you’re doing a casual workout or training for a competition. Think about trying these eating and exercise tips.

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout.

Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don’t eat, you might feel slow-moving or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light meal. Or have a sports drink. Focus on carbohydrates for the most energy.

Good breakfast choices include:

• Whole-grain cereals or bread.
• Low-fat milk.
• Juice.
• A banana.
• Yogurt.

And remember, if you usually have coffee in the morning, it’s probably OK to have a cup before your workout. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. General guidelines suggest:

• Large meals. Eat these at least 3 to 4 hours before exercising.
• Small meals or snacks. Eat these about 1 to 3 hours before exercising.

Eating too much before you exercise can leave you feeling slow-moving. Eating too little might not give you the energy you need to keep feeling strong during your workout.

3. Snack well

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won’t give you added energy if your workout lasts less than 60 minutes. But they may keep you from feeling hungry.

If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout. Good snack choices include:

• An energy bar.
• A banana, an apple or other fresh fruit.
• Yogurt.
• A fruit smoothie.
• A whole-grain bagel or crackers.
• A low-fat granola bar.
• A peanut butter sandwich.
• Sports drink or diluted juice.

A healthy snack is especially important if you plan to work out many hours after a meal.

4. Eat after you exercise

Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away. Good post-workout food choices include:

• Yogurt and fruit.
• Peanut butter sandwich.
• Low-fat chocolate milk and pretzels.
• Post-workout recovery smoothie.
• Turkey on whole-grain bread with vegetables.

5. Drink up

Don’t forget to drink fluids. You need to have enough fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout.
• Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Change amounts related to your body size and the weather.
• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight lost during it.

Water is generally the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, try a sports drink. Sports drinks can help keep your body’s electrolyte balance. And they can give you a bit more energy because they have carbohydrates in them.

Let experience be your guide

Remember that the length and intensity of your activity can help you decide how often and what you should eat and drink. For example, you’ll need more energy from food to run a marathon than to run or walk a few miles. And try not to add any new products in your diet before a sports event that lasts a long time. It’s best to have tried the products before the event to see how your system handles the food.

When it comes to eating and exercise, everyone is different. So notice how you feel during your workout and how your overall performance is affected by what you eat. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance.

Don’t let poor form or improper recovery derail your 2026 fitness resolutions. Our Rausch PT experts will identify your biomechanical limitations and recovery gaps, ensuring you start the new year injury-free and fueled for success! Call our physical therapy center today at 949-276-5401. For more tips, you can also follow us on Instagram.

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Reference: [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506]

Bursitis, a painful inflammation of the fluid-filled sacs cushioning our joints, can impact mobility. This common condition often affects major joints like the shoulders, elbows, and knees, making daily tasks a challenge for many people. This guide will help you manage and overcome bursitis, allowing you to regain comfort and return to your routine.

While rest and over-the-counter remedies can help ease flare-ups, true recovery often requires a tailored approach that addresses the root cause. Physical therapy is one of the most effective treatments, helping to strengthen surrounding muscles, improve joint flexibility, and prevent future inflammation. By learning the right movements and exercises under professional guidance, patients not only find relief but also regain the confidence to return to their daily activities without fear of recurring pain.

What Is Bursitis?

Bursitis is inflammation or irritation of a bursa sac. You have these sacs all over your body. They’re filled with fluid that eases rubbing and friction between tissues such as bones, muscles, tendons, and skin. Bursitis is common around major joints such as your shoulder, elbow, hip, or knee.

What Are Bursitis Causes and Risk Factors?

Bursitis is common in adults, especially after age 40.

It’s usually caused by repeated pressure on an area or by using a joint too much. High-risk activities include gardening, raking, carpentry, shoveling, painting, scrubbing, playing tennis, golf, skiing, and throwing. You can also get bursitis by sitting or standing the wrong way for a long time at work or home, or by not stretching enough before you exercise. Sudden injury can sometimes cause bursitis.

As you age, your tendons aren’t able to handle stress as well. They’re less elastic and easier to tear.

If there’s a problem with the structure of a bone or joint (such as legs that are different lengths or arthritis in a joint), it can put more stress on a bursa, causing bursitis. Reactions to medications and stress or inflammation from other conditions, such as rheumatoid arthritis, gout, psoriatic arthritis, or thyroid disorders, may also raise your risk.

An infection, especially with Staphylococcus aureus bacteria, can sometimes cause bursitis.

What Are the Types of Bursitis?

Bursas are small sacs filled with fluid that help cushion your joints, bones, and muscles. Any bursa can become inflamed, but the most common places to have bursitis are in your shoulder, elbow, knee, hip, or foot.

Bursitis can happen suddenly, or it can be ongoing (chronic). When it comes on suddenly, it usually hurts to move your affected joint. With chronic bursitis, a bursa swells slowly, and you may or may not feel pain.

Sometimes, bursitis is caused by an infection. This is called septic bursitis, and it’s not as common. Your doctor will check to make sure you don’t have an infection.

Shoulder bursitis

Shoulder bursitis causes painful swelling in your shoulder that gets worse when you move it. This can be caused by an injury or bump. Some people’s shoulder bones are naturally shaped in a way that puts more pressure on the bursa. If your bones are shaped like this, you’re more likely to get shoulder bursitis.

Depending on how bad the swelling is, you might not be able to move your shoulder, a condition called frozen shoulder. If it hurts too much to move your shoulder, you should see your doctor. They can do tests to find out if it’s bursitis or a different problem. They might recommend physical therapy for your shoulder or other treatments.

Elbow bursitis

One of the most common places to get bursitis is the pointy part of your elbow. If you have elbow bursitis, the bottom of your elbow will be swollen, red, and painful, with pain that gets worse when you bend it. Because of the swelling, it can look like there’s a small ball under your skin. If the ball gets bigger, it can make it harder to move your elbow.

Leaning on your elbows a lot can lead to elbow bursitis. Plumbers, electricians, HVAC technicians, and other people who have to crawl into tight spaces for work are more likely to put pressure on their elbows as they do their jobs. This kind of bursitis is also called “students’ elbow” because many people lean on their elbows when they sit at a desk to write or use a computer.

Injuries or bumps can also cause elbow bursitis. You might not remember the injury because it can take at least a week for bursitis to start. Doctors don’t understand why, but people who get dialysis for kidney problems are more likely to get elbow bursitis.

You can wrap an elastic bandage around your elbow or wear elbow pads to help ease your pain. If you do work that puts pressure on your elbows, wearing elbow pads or using a padded mat can help you avoid bursitis.

Knee bursitis

There are many different parts of your knee that can get bursitis, including near your kneecap or on the inside of your knee. If your bursitis is in your kneecap, it’s more likely to be caused by an infection.

When you have bursitis, it often hurts to move or put pressure on your knee, and it can hurt if someone else touches it. Your knee might also feel warmer than the rest of your body, and it sometimes looks swollen or red.

Sometimes, knee bursitis comes on suddenly after an injury or bump to your knee. More often, it’s caused by pressure on your knee joints over time, and the pain comes on slowly. Runners and people who kneel on the ground for work, such as landscapers, gardeners, and plumbers, are more likely to get knee bursitis.

If you do these kinds of work, you should wear knee pads or use a padded cushion or board under your knees and take as many breaks as you can. Try not to squat or bend your knees for too long. Stretching your hamstrings and other muscles before you exercise can help prevent knee bursitis.

People who fall a lot, such as wrestlers and people who play sports like football, are also more likely to get knee bursitis because they are more likely to bump or land on their knees.

Your doctor will look at both your knees, even if only one knee hurts, to compare them to each other and figure out what’s wrong. They might tell you to wear a knee brace or wrap to help you heal and protect your knees in the future. Putting your knee up on a pillow can help the swelling go down.

Hip bursitis

You can get bursitis in the bony part of your hip that sticks out near your waist. If you have this kind of bursitis, you might feel pain in your hip or outer thigh. You can also get bursitis on the inside of your hip, which causes pain in your hip, crotch, or groin.

You might not see any swelling if you have bursitis in your hip, but it can be painful. At first, the pain often feels sharp, and then turns into an ache that spreads out across your hip. It might hurt more when you lay on your hip, walk up the stairs, squat, or stand up from sitting down.

You are more likely to get this kind of bursitis if you have problems with your back or hips, if you’ve had hip replacement surgery, or if you were born with one leg that’s a little shorter than the other. Exercises such as running, riding a bike, or climbing up stairs can irritate it. You have a bigger risk of getting hip bursitis if you have a job where you have to move heavy things or stand up for long periods (for example if you’re a cashier, warehouse worker, or server).

If you have hip bursitis, your doctor might tell you to walk with a cane or use crutches while it heals. They might watch you walk, sit, and stand, or even videotape you. This will help them teach you less painful ways of moving around or standing.

Foot bursitis

There are 33 joints in your feet, and many of these joints have bursa sacs to protect them. You can get bursitis in your feet if any of these bursa sacs get irritated. You might have bursitis around your Achilles tendon in the back of your foot, near your heel, in the ball of your foot, at the base of your toes, or in between the outside of your little toe and your ankle.

If you have foot bursitis, your foot might feel swollen, stiff, or painful. The pain might get worse when you walk, run, or stand on your tip-toes.

High heels and shoes that squish your feet or don’t fit you well can lead to bursitis. Athletes, dancers, and runners are more likely to get foot bursitis.

Wearing supportive shoes that fit you well and stretching your feet and legs before you exercise can help prevent bursitis.

If you have foot bursitis, your doctor might tell you to go to a podiatrist. A podiatrist is a doctor who takes care of feet and ankles. They might give you a piece of foam or plastic called an orthotic to put in your shoe to cushion your foot.

Other types of bursitis

You have about 150 bursas throughout your body. It’s not as common, but you can get bursitis in any of these bursas. Some other types of bursitis are:

• Buttocks bursitisThis is when a bursa near the main muscle of your buttocks becomes inflamed. This type of bursitis is sometimes called “weaver’s bottom” or “tailor’s bottom” because it’s more common in people who often sit on hard surfaces, such as the floor or chairs that are not padded.This kind of bursitis can cause pain and aching in your buttocks and upper thighs. The pain is usually worse after you sit for a long time, stretch, or exercise. It might also hurt when you flex, extend, or move your hips.

  You can use a donut-shaped pillow to make sitting more comfortable. A cold compress on the area can help you feel better.

What Are the Symptoms of Bursitis?

Pain is the most common symptom of bursitis. It might build up slowly or be sudden and severe, especially if you have calcium deposits in the area. You’ll probably feel it when you stretch or extend the joint, and you may have a limited range of motion even without pain.

Your joint might also be:

• Stiff
• Swollen
• Red

Call your doctor if you have:

• Fever (over 102 F or 38.89 C)
• Swelling, redness, and warmth in the area
• General illness or more than one area that hurts
• Trouble moving the joint
• Pain that lasts longer than 2 weeks

These could be signs of an infection or another problem that needs medical care right away.

How Do You Prevent Bursitis?

You can’t always prevent bursitis, but some steps can lower your risk.

• Use cushions or pads when you’re resting a joint on a hard surface (for example, if you’re kneeling or sitting).
• If you play sports, mix things up so you don’t make the same motions all the time. Warm up and stretch before you play, and always use proper form.
• Start slowly and easily when you’re trying a new exercise or sport. As you build strength, you can use more force and do the motion more often.
• Don’t sit still for a long time.
• Take breaks often when you’re making the same motions over and over again.
• Maintain good posture all day.
• Hip bursitis can come from having one leg longer than the other. An orthotic shoe insert can help.
• Keep a healthy body weight.
• If something hurts, stop doing it and check with your doctor.

How Is Bursitis Diagnosed?

Your doctor will ask about your symptoms and do a physical exam to see if the joint is swollen. You might also have tests including:

• Imaging tests. X-rays can rule out other problems that might be causing pain. MRI and ultrasound give your doctor an image of your joint.
• Lab tests. Your doctor might use a needle to take a bit of fluid from your bursa and test it for signs of infection.

Bursitis Treatment

Bursitis usually gets better on its own after a few weeks of resting the affected area. Try not to put pressure on it, and avoid activities that make the pain worse.

You can take medicine such as ibuprofen or naproxen sodium to lower the swelling and help with pain. Your doctor might give you this medicine in cream or lotion form.

See your doctor if you don’t feel better after resting the affected area. Call your doctor right away if you can’t move the joint at all or the area around it is very swollen or red. If you have a fever or there’s a rash or bruise on the area, you should see a doctor—these are signs that your bursitis might be caused by an infection.

Your doctor will do an exam to make sure it’s bursitis and not something else. They might have you bend or move the affected joint, or ask you to move around or walk. This helps them figure out which bursa is inflamed, and suggest exercises to help you heal. They might also do blood tests or imaging, such as an ultrasound or MRI, to get more information.

If your doctor thinks an infection could be causing your bursitis, they might take some fluid out using a small needle, and then test the fluid for bacteria. Your doctor will give you antibiotics to take at home if you have an infection. It’s rare, but you might need to stay in the hospital and get antibiotics through an IV, especially if you have immune system problems or if the infection is very bad.

Your doctor might give you steroids, a medicine that works quickly to lower inflammation and pain. They might prescribe steroid pills to take at home or use a small needle to inject steroids or pain medicine into the irritated area. Doctors disagree about whether steroid shots are helpful.

Depending on where your bursitis is, your doctor might tell you to use a cane, crutches or a brace, elastic bandage, or split.

Physical therapy can help you strengthen muscles and increase your joint’s range of motion. Your physical therapist might also teach you exercises for your core (the muscles in your back and belly that hold you up). A doctor or physical therapist can show you ways of sitting, standing, and moving that help bursitis get better or stop it from happening again.

It’s rare, but you might need surgery if other treatments aren’t helping.

Bursitis Home Remedies

Here are some things you can do to help your bursitis get better:

• Rest. Rest the area as much as you can, and avoid doing anything that makes the pain worse.
• Ice. Put an ice pack or cold compress on the area to help the swelling go down. After the first 2 days of icing it, you can also use a heating pad, hot water bottle, or heat pack, or take a hot bath or shower.
• Support the joint. Use a brace, ace bandage/elastic band, or splint to cushion the joint.
• Elevate it. Put the affected joint up on pillows.
• Cushioning. Pad the affected area and avoid hard surfaces. For example, use knee pads or a padded mat if you need to kneel down for work, or sit on a donut-shaped pillow or padded cushion instead of on the floor.
• Stretching and exercise. Stretch before exercising. Doing exercises that strengthen your core muscles and make you more flexible can help some kinds of bursitis.
• Posture. Use good posture and body mechanics. A doctor or physical therapist can help you learn ways to move, sit, and lift that are easy on your body and won’t irritate your joints.
• Massage. Massaging the area can help, but you should check with your doctor to make sure your bursitis isn’t caused by an infection before you massage it.
• Avoid repetitive movements, pressure, and heavy lifting. If possible, avoid putting pressure on the area, don’t lift heavy things, and try not to do the same motions over and over. If you can’t avoid this, take as many breaks as you can. Ask your doctor for a note if you need to miss work or make changes to the kind of work you do—for example, sitting on a padded chair instead of standing.

Don’t let bursitis continue to sideline you. At Rausch Physical Therapy, our expert team specializes in personalized bursitis care designed to restore strength, reduce inflammation, and get you back to doing what you love. Call us today at 949-276-5401 to schedule your appointment, and follow us on Instagram @rauschpt for more tips, insights, and recovery inspiration.

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Reference: [https://www.webmd.com/pain-management/arthritis-bursitis]

Tightness and discomfort in your upper back and shoulders often present as muscle knots in the trapezius. These areas of tension, or trigger points, can result from prolonged sitting, poor posture, stress, or repetitive movements. They commonly cause headaches, neck pain, and restricted movement. Read on to learn practical techniques for managing trapezius muscle knots …. and then connect with us and allow us to get you better, faster, so you can get back to doing what you love.

Experiencing stubborn muscle knots in your traps that just won’t go away? Our expert physical therapists can help! Discover effective, personalized strategies to release tension, reduce pain, and improve your mobility. At Rausch PT, everyone from our friendly front office staff to our dedicated aides is here to cheer you on and help you achieve your goals. We strive to give you the best experience possible every time you come see us, which is why your personal Rausch physical therapists will be by your side throughout your entire treatment. Call our physical therapy center today at 949-276-5401. For more tips, you can also connect to our IG.

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Reference: [https://www.livestrong.com/article/354329-lump-in-the-trapezius-muscle/]

At Rausch Physical Therapy and Wellness, we believe that movement is medicine—at every age and every stage of life. That’s why we’re excited to announce our new partnership with Fort Fitness in Laguna Hills, where we now have a dedicated Rausch PT clinic inside the gym. This collaboration brings world-class physical therapy, fitness education, and hands-on wellness care directly into a state-of-the-art environment—making it easier than ever for you to stay mobile, strong, and vibrant.

While aging is inevitable, slowing down doesn’t have to be. In fact, staying physically active is one of the most powerful things you can do to maintain your independence, confidence, and quality of life as you grow older. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity activity per week—and for good reason. Regular movement can slash your risk of chronic illness by up to 50%, according to the U.S. Department of Health and Human Services.

So why exactly is staying active so important—and how can you make it work for your lifestyle? Here are four big reasons (plus tips!) to keep moving:

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1. Lower Risk of Age-Related Conditions

Exercise is the closest thing we have to a fountain of youth. Regular movement helps preserve muscle mass, protect bone density, and improve joint flexibility—making it a powerful defense against falls, fractures, arthritis, and osteoporosis. But it’s not just your body that benefits—exercise also protects your brain, reducing the risk of cognitive decline, memory loss, and conditions like dementia or Alzheimer’s.

Tip: Include resistance training 2x per week to maintain strength, and add in low-impact cardio like brisk walking or swimming to support heart health. Don’t forget simple balance exercises (like standing on one leg or heel-to-toe walking) to reduce fall risk. Come into see us at our Fort Fitness location and talk to one of the trainers on great classes you can work around your PT!

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2. Mental Health and Social Connection

Physical activity doesn’t just strengthen your muscles—it boosts your mood. Endorphins released during exercise act as natural antidepressants, which is especially important for older adults who may feel isolated. Group fitness classes, walking clubs, or sports leagues are excellent ways to stay active and socially connected.

Tip: Try pairing movement with community—sign up for a group class with us here, join a pickleball league, or go on weekly walks with friends. Even 15 minutes a day makes a difference. Don’t let any mobility restrictions or injuries slow you down: That’s where we come in!

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3. Improved Daily Function and Energy

The more you move, the more energy you have to enjoy life. Regular activity enhances balance, coordination, and flexibility—making everyday tasks like grocery shopping, gardening, and playing with grandkids easier and safer. Better sleep, digestion, and circulation are just a few more benefits you’ll feel almost immediately.

Tip: Think “movement snacks”—brief sessions throughout the day like walking while on the phone, stretching during TV commercials, or taking the stairs. Functional fitness (exercises that mimic daily movements) can also be incredibly effective for real-life strength and stability. We can help you with a routine here if you’re looking for some good ideas to implement at home — or even on vacation if you have travel lined up.

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4. A Sense of Purpose and Personal Growth

Setting physical goals—like completing a charity walk, mastering a yoga pose, or just sticking to a weekly class—can reignite a sense of accomplishment. Movement offers more than physical perks; it gives structure, purpose, and motivation that uplifts your whole mindset.

Tip: Choose something you enjoy. Whether it’s dancing, cycling, tai chi, or light weightlifting, consistency is easier when it’s fun. Set a small weekly goal and celebrate your wins.

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At Rausch Physical Therapy and Wellness, we’re here to support your health at every age and ability. Our new Fort Fitness location makes integrating expert care and physical activity part of your everyday life. Whether you’re recovering from an injury, looking to prevent one, or simply want to move with more freedom and joy, we’re here to help.

 Visit Us: 25252 McIntyre St, Ste A, Laguna Hills, CA
 Fort Fitness: FortFitnessUSA.com
 Book with Rausch PT: (949)-276-5401

Movement is medicine—and it’s never too late to start.

Hand pain can stem from various causes, from everyday overuse to chronic conditions like arthritis or carpal tunnel syndrome. Stiffness, swelling, or sharp discomfort can mean repetitive strain injuries, nerve compression, joint inflammation, or even poor ergonomics at work. Let’s explore the most frequent causes of hand pain and how to identify them. At Rausch PT, our sport-specific, licensed physical therapists combine their expertise in human mechanics with the clinic’s innovative rehab and performance technologies to help patients get healthy, stay healthy, and reach their goals. Come on in and meet with us!

What Causes Hand Pain?

Hand pain can happen for many reasons. An injury or disease of the muscles, nerves, or tendons in your hand can cause pain. Arthritis, tendonitis, and carpal tunnel syndrome are common causes of hand pain.

Hand pain can often be cured or the symptoms can be managed with treatment. Your doctor can suggest treatments depending on the cause.

Hand pain holding you back? We can help. Get Rausch PT expert insights into the causes and explore personalized treatment plans. Call our physical therapy center today at 949-276-5401. For more tips, you can also connect to our IG.

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Reference: [https://www.webmd.com/pain-management/hand-pain-causes]

By Dustin Hancock, DPT, PT
Rausch Physical Therapy & Sports Performance

The “Mountain Bike-PT” Dustin Hancock explains how introducing a soft-tissue mobilization maintenance program can help you avoid limiting aches and pains so you can stay on the bike longer, train harder, and reduce your recovery time.

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A great friend and old patient of mine recently forwarded this great quote to live by:

“Life’s journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out, shouting, “Holy [bleep]! What a ride.”

While I absolutely love to live by this quote, I’ve worked as a physical therapist long enough to have seen my fair share of athletes whom lack a maintenance program and arrive in the clinic destroyed. They have neglected treating some injuries and wore out their body before its time. So the question is, how do you want to live your life? Do you want to feel stiff and old, or flexible and healthy?

Whether your goal is to avoid injury, place at Over the Hump, or just shave some seconds off your Strava time, you need to start introducing a mobility program to maintain balance, otherwise you will wear out parts on your body that can’t be replaced. Introducing soft tissue mobilization in some fashion on a regular basis will help keep you on the bike, train without the limiting aches and pains, and reduce your recovery time.

Rigid Things Break

With my patients at Rausch Physical Therapy & Sports Performance, I use an analogy between two types of bridges to explain how important the balance between flexibility and rigidity is to the body. First think of a suspension bridge, which can not only hold up to the force of thousands of cars on a daily basis, but also the power of an earthquake thanks to its mobility. Now, a rigid-frame bridge will also hold up to thousands of cars on a daily basis, but it’s less likely to tolerate the shearing forces of an earthquake due to its stiffness.

One of my favorite words is “tensegrity,” which means something has both great stability and mobility, like a suspension bridge; similar to a suspension bridge, us mountain bikers need tensegrity to stay intact. Between strength and endurance training, long rides, poor posture, old injuries, and the beautiful aging process, we put our bodies through a lot. This can cause global muscle stiffness, and remember: rigid things break. Understanding the importance of tensegrity can help you avoid body breakdown and keep you on your bike longer

Understanding Flexibility vs. Mobility

So, how do you improve your tensegrity (stability + mobility)? While most MTB riders are willing to train hard to improve their stability, many neglect mobility maintenance (and sorry, simply stretching more frequently won’t cut it.) To achieve the second half of the tensegrity equation, you first have to understand the difference between flexibility and mobility.

Flexibility refers to your muscle tissue having the appropriate length to achieve the range of motion needed for that function. If you wanted to improve your flexibility, you could do some long-duration stretching (30-second to two-minute holds with no bouncing) on a routine basis—and “routine” is the key word here.

Mobility, on the other hand, is how the tissues slide-and-glide upon the adjacent tissues, which are not only muscles, but could also be skin, fascia, bone, ligaments, nerves, etc. This distinction is why you can’t just stretch more often to improve mobility: it’s not just about your muscles. You need to add in some form of soft tissue mobilization into your recovery routine, such as professional myofascial release, specialized manual therapy joint work, active release technique (ART) and/or a home mobility program.

Three Ways to Maintain Soft Tissue Mobilization

As a physical therapist, I preach how important mobility maintenance is, however as a cyclist with a busy schedule, I sometimes struggle to add yet another item to my to-do list at the end of the day. Still, I make it a point to continually challenge myself to maintain my mobility routine to make sure my old injuries don’t start to catch up to me just yet. A good mobility maintenance routine looks a little like this:

1. Daily foam roll routine: Spend time working out the tissues that are tight for five to 10 minutes daily, or until you feel about a 50% reduction in pain. Click here to view my specific Foam Rolling Routine for Mountain Bikers.
   Click here to view Best Foam Rolling Routine for Mountain Bikers
2. Massage at least once or twice a month. I recommend a specific myofascial release from the experts at Dynamic Touch, or you can try ART with Lawrence Van Lingen at Rausch PT; he has some amazing fascially-specific techniques he’s perfected for elite cyclists across the globe.
3. Biomechanical assessment (also known as a “tune up”) at least every six months. Make an appointment with your physical therapist at least twice a year for a tune-up, movement screen evaluation, and postural assessment. During this visit your PT can determine any new abnormal alignment patterns, soft tissue restrictions, or areas that you need to address to prevent future injuries.

Maintenance isn’t always convenient, but I personally make it a point to do it to ensure I get to join the riding group every weekend and race stronger at Over the Hump. The daily grind takes a big toll on our bodies and will cause imbalances, whether it’s from poor posture at your desk, lack of cross training or focusing too much on strength training. This is why it’s critical for all MTB riders to actively pursue some form of mobility maintenance routine to keep their bodies balanced and their seat on the trails.

Conclusion

All this talk about mobility comes down to helping us get less injuries, improve recovery time, improve your overall athleticism and generally help you feel less old. So be specific, be consistent, and respect mobility with cross friction-based foam rolling.

Feel free to stop by the Rehabulance during the second half of Over the Hump 2016, and I’ll show you some awesome foam rolling techniques to address your individual mobility issues.

Cheers, fellow riders.

-DH

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Dustin Hancock, DPT, PT
Rausch Physical Therapy & Sports Performance
dustin@rauschpt.net

Dustin is an adrenaline junkie with a passion for mountain biking and an outdoor-enthusiastic lifestyle. As a Doctor of Physical Therapy, his approach combines research-based knowledge and manual therapeutic treatment with Rausch PT’s cutting-edge equipment. He has experience treating extreme sport athletes of all levels, from XTERRA World Champions to challenged athletes with amputations, neuromuscular disorders, and spinal cord injuries.

Five Ways to Train Smarter This Offseason

By Sean Swopes, PT, DPT, CSCS

Rausch Physical Therapy & Sports Performance

While most people take the offseason to train for a better “next year,” Mountain Bike-PT Sean Swopes explains why you should spend some time out of the saddle and try a few other methods to improve your performance and overall health.

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You survived racing through the dirt and heat, and now the Over the Hump 2016 season has come to an end. So, what next? For many of you, the end of OTH means it’s time to pump up those skinny tires and focus on road races, crits and TT’s. Before you get back to pounding those pedals, take some time away from tuning up your bike and spend some time tuning up your body.

While the subtle differences of road cycling and mountain biking offers great balance to your riding skill level, as the quickly changing terrain and variable cadence can help to enhance your riding technique, it’s also important to spend some time out of the saddle. As a physical therapist, I know that muscle imbalance/dominance are main contributors to pain and dysfunction, but as a mountain biker I also know that many of us will go to great lengths to enhance our power output, VO2 max, and velocity.

The offseason is a great time to train to improve your performance, but it’s also the perfect time to start focusing on ways to prevent the aches and pains that may be keeping you from reaching your potential. Here are five methods you can use to stay balanced this off-season.

1. Mix Things Up

A quick and easy method I like to use to offset this imbalance is to simply go for a run. Running is a great way to change the pace and the demands of those muscle that typically get overworked when cycling. Swimming also offers a great way to continue working on aerobic demand while also decreasing the load demands on your joints.

2. Get Rolling With Soft-Tissue Work

Ever feel your knees brushing the top tube during a down stroke? It’s a frequent technique used to stay in an aerodynamic position, but it can also create increased tightness of the liotibial (IT) band. In fact, it’s quite common for cyclists to develop IT Band Syndrome from repeated down stroke.

To combat this imbalance, my colleague Dustin Hancock, DPT has created a great foam rolling program to help improve flexibility and mobility of your tissues. Click here to check it out.

3. Strengthen Your Core

I went to a great workshop recently where we discussed how important it is to have core strength for successful cycling. I have been preaching this exact thing for years! We often think of our legs being our powerhouse, but how much power can you expect your legs produce without a stable base to explode from?

The primary drive for you pedal stroke is produced from the glutes, quadriceps and hamstrings. All of these muscles attach directly to the pelvis. Without good core balance and stability, your biomechanical leverage to utilize these muscle group is altered, and therefore you produce less force.

To improve your core and stability, try these exercises:

1. Bird Dogs – Do these on a stable surface, or challenge yourself on an unstable surface. The key is to focus on your pelvis and prevent any rotation or tilting
2. Planks – You know, that exercise we all love to do. Challenge yourself by starting with a static plank on your elbows and sides, then progress by involving leg movements.
3. Swiss Ball Walkouts – Progress this exercise by incorporating knee tucks and pikes.

4. Work on Those Lungs

VO2 max is the maximum rate of oxygen consumption during vigorous activity. It’s often used to objectively measure an individual’s aerobic physical fitness and determine their endurance capacity during prolonged, submaximal exercise. The theory is: improve your VO2 max, improve your performance.

While the critical importance of VO2 max is debated, a 2012 article in the Journal of Strength and Conditioning Research concluded that VO2 max was a great determinant of mountain bike race performance, at least more so than for road races.

So, what can you do while training to improve your VO2 max? While research has shown that Hight Intensity Interval Training (HIIT) can lead to great benefits in cardiovascular gain, is HIIT really the only way to go? A 2010 article by International Journal of Sports Physiology and Performance reports that a 80/20 split in Low Intensity to High Intensity training program will create ideal physiological benefits, like V02 max.

And just remember, while it’s important to push you body to its limits to create physiological responses, this is often where injury occurs.

5. Go See a Physical Therapist

With weekly OTH races for the past three months, it’s likely you’ve developed a few aches and pains this summer. Unfortunately, many MTB racers (like most athletes) subscribe to the school of thought, “Just deal with the pain until the end of the season; it’ll get better when I stop racing.”

While I can’t force you to change your mindset, I can tell you that pain is often your body’s way of telling you that it’s undergoing an abnormal amount of stress. We often think that that one fall, that one crash, is what’s going to break our bodies. The truth is, most injuries are the result of overuse—repetitive stress over a prolonged period—and while our body does a great job of adapting to the stress we place on it, its ability to repair itself diminishes the more time we spend in stress/pain.

So, now that OTH 2016 season is finished, show your body you care and make an appointment with a physical therapist. At Rausch Physical Therapy & Sports Performance, your PT will perform a biomechanical assessment to determine any new abnormal alignment patterns, soft tissue restrictions, or areas that you need to address this offseason to repair your body and prevent future injuries.

Conclusion

Stop allowing pain to determine how your body moves. While you may think you can live with “a little” hip pain, you may not realize that pain in one region of your body can lead to compensatory movement in another.

Think of it this way: think of how your derailleur cable on your bike can begin to stretch. This affects how your bike can shift, but you tell yourself you can live with that. But that small sound you hear from your chain grinding against the cassette means you’re slowly wearing down your chain, until one day—it breaks.

The moral of the story here is to listen to your body’s signs that your internal drive train is breaking down, and get it fixed.

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About Sean Swopes, PT, DPT, CSCS

sean@rauschpt.net

Sean Swopes, DPT is the “Mountain Biking-PT” at Rausch Physical Therapy & Sports Performance. He is also a certified Strength and Conditioning Specialist. As a physical therapist, Sean’s goal is to help his patients understand their musculoskeletal impairments and work together to improve them.

Around the office, they call me “The Baseball Guy.” My years of clinical treatment of ballplayers at Rausch Physical Therapy and Sports Performance, coupled with my interest in biomechanical research, has motivated me to find new ways to reverse the alarming increase in youth baseball arm injuries. In fact, for the past two years I have been developing injury prevention programs for southern Orange County baseball leagues to help protect our youth’s elbows and shoulders.

And it looks like I am not the only one getting on base with this initiative. Major League Baseball and USA Baseball recently teamed up to launch their Pitch Smart program, which is designed to educate parents, coaches and young athletes about how to avoid overuse injuries. It includes information on pitching guidelines, injury risk factors, Tommy John surgery and more.

 

Did you know: If you pitch more than 100 innings in a year, whether little league, club or showcase, it will increase your risk of injury by 3.5 times If you pitch greater than 8 months in a year, it will increase risk of surgery by 5 times

The number one risk factor for injury

I have found that out of all the risk factors that can cause injury, the number one is pitching too much, both in a game and in any given year. New research is coming out every month about the correlation of throwing too much and arm injuries in little league athletes.

Kids should take off about 2-3 months of competitive pitching in a year and engage in other sports or active rest where they are still using their arms, just not in a pitching motion

As a healthcare professional, I believe that change needs to occur in the traditions and schedules of little league baseball across the nation. The Pitch Smart initiative proves to me—and hopefully to parents and coaches—how crucial injury awareness and prevention is. I want to take this information and use my skill to prevent, rehabilitate and treat the youth of little league baseball.

If you have any questions about throwing injury prevention or rehabilitation, please send me an email and I will be happy to answer them. For now, take care of those elbows and shoulders!

Sincerely, The Baseball Guy

Jonathan Meltzer, D.P.T. | jonathan@rauschpt.net

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About the Author
Jonathan Meltzer graduated from the University of Redlands with a bachelor of arts in biology and a minor in physical education. Following graduation, Jonathan discovered his passion for physical therapy while working as a Physical Therapy Aide. After graduating top of his class from Loma Linda University in 2012 with a Doctorate in Physical Therapy, Jonathan began his career at Rausch Physical Therapy and Sports Performance. Jonathan’s goals are to identify limitations and treat his patients with the most recent and innovative techniques in order to maximize functional independence and obtain his patients’ individual goals.

We’ve all been there: feeling defeated after a workout, wondering why the results aren’t matching the effort. Maybe you’re pushing too hard, neglecting certain muscle groups, or even falling victim to some fitness myths. The good news? You’re not alone! Here’s the thing: even the most dedicated gym rats make mistakes. Together, we can unpack the “why” behind these mistakes and, most importantly, share tips on how to fix them.

Exercising is one of the best things you can do for your health, and you deserve an enthusiastic pat on the back for any amount of physical activity you’re doing. But if you’re performing your exercises the wrong way, you could be hurting, not helping your body.

One of the biggest exercise errors is using improper technique. You risk back injury if you arch your back while doing planks or push-ups, and knee injury if you bend too deeply in a lunge or squat (see “Move of the month”).

Another mistake is doing the wrong exercise. For instance, running when you have severe back or knee arthritis puts too much pressure on the joint.

But those are just a few exercise no-nos. Consider the following, and see if you need to take steps to fix them.

Skipping the warm-up

You need to warm up your muscles so they’re more flexible before you put them to work, especially when you get older. “An older person has less flexible muscles and tendons. Muscles can tear easily because they have less water content, and they’re brittle and less elastic,” says Clare Safran-Norton, clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women’s Hospital.

Fix it: Warm up your muscles before exercising with a few minutes of repetitive motion such as marching in place or doing arm circles. That gets blood, heat, and oxygen to the muscles and makes them amenable to change.

Being inconsistent

An occasional or weekend workout is less effective than more frequent activity, and cramming a week’s exercise into a single session increases the risk for injury.

Fix it: For most people, the weekly goal should be 150 minutes of moderate-intensity exercise (that gets your heart and lungs pumping) and strength training at least twice per week. That could consist of shorter aerobic workouts (at least 20 minutes) each day or longer workouts (at least 50 minutes) three times per week.

Lifting too much weight

Lifting too much weight — especially lifting too much too soon, if you’re just starting to get back into a routine — can lead to muscle tears.

Fix it: Use lighter weights and lift them more times. “Do two or three sets of 20 lifts using 2-pound weights instead of one set of five or 10 with a 5-pound weight,” Safran-Norton says.

Not resting muscle groups

Working the same muscle groups every day can cause injury. Muscles need at least 48 hours after a strength workout to recover and rebuild.

Fix it: Alternate which muscle groups you work from day to day, such as arms and shoulders on Tuesdays and Thursdays, but not Mondays or Wednesdays.

Improper hydration

Fluids help cushion your joints and stabilize blood pressure and heart rate. Exercising causes you to lose water and electrolytes (sodium, potassium) when you sweat, and it also causes lactic acid to build up in your muscles (which can lead to muscle cramps).

Fix it: Healthy people need six to eight cups of fluid per day, and more if they’re exercising. “Some people do well with water; others do well with a sports drink to replace electrolytes,” Safran-Norton says.

Poor posture

Exercising with slouched posture and rounded shoulders puts you at risk for back and shoulder injury (such as a rotator cuff tear).

Fix it: Keep your shoulders down and back, keep your back straight, and work with a physical therapist to correct poor posture.

Struggling with form and avoiding injuries? Let’s fix those pesky workout mistakes for good! Learn from them and work smarter with our expert PT guidance. Contact us today at 949-276-5401. For more tips, follow us on Instagram.

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Reference: [https://www.health.harvard.edu/staying-healthy/stop-making-these-common-workout-mistakes]