High school athletes are pushing their limits more than ever. Whether they’re logging miles in cross-country, battling in basketball, or perfecting routines in gymnastics, one thing is clear: injuries are common and preventable. While athletic trainers and strength coaches play crucial roles, weekly physical therapy (PT) adds a level of expertise in recovery, biomechanics, and movement correction that can make a significant difference.

Injury Risks Across Sports

Overuse injuries are especially prevalent in endurance and skill-based sports. Consider these injury rates per 1,000 athletic exposures (AEs):

• Girls’ Cross-Country: 17.0

• Boys’ Cross-Country: 10.9

• Basketball: ~6.8–7.8

• Soccer: ~6.2–8.5

• Gymnastics & Cheer: High rates of both acute and overuse injuries

Many of these involve lower-extremity stress injuries like shin splints, tendinopathy, and stress fractures. Studies show up to 50% of runners and 30% of court athletes report injuries in a given season, often from repetitive loading and alignment issues.

What Existing Staff Cover

• Athletic Trainers (ATs) handle on-site care, injury triage, and referrals

• Strength Coaches focus on performance, conditioning, and mechanics

They’re vital—but neither specializes in rehabilitation, gait correction, or managing chronic or recurrent injuries.

The PT Advantage: Movement & Rehab Experts

Physical therapists are licensed doctors (DPTs) trained to:

• Analyze gait, alignment, and movement dysfunction

• Design individualized rehab and corrective plans

• Implement return-to-play protocols

• Provide manual therapy and neuromuscular re-education

PTs ensure that injuries don’t just “heal”, they heal right. Their presence supports recovery and prevents breakdowns in form that lead to future injury.

Why Weekly PT Is Worth It

Prevention

PTs catch biomechanical problems early, like pelvic drop, valgus collapse, or asymmetrical stride, before they cause injury.

Recovery

PTs guide athletes through progressive rehab, targeting the root cause, not just the symptoms.

Integration

Weekly sessions allow PTs to sync with ATs and coaches for consistent, team-aligned care that elevates performance and safety.

Conclusion

Whether it’s distance running, basketball, or winter sports like wrestling and cheer, high school athletes face real physical demands and high injury risks. Weekly PT support enhances injury prevention, improves recovery, and bridges the gap between injury and performance. For programs where families and boosters have funded this added support, it’s a wise investment that pays dividends all season long.

Written by Dr Nate Henry – PT, DPT, DSc, Board Certified OCS & SCS, CSCS| Physio Room

The post Why Weekly Physical Therapy Support Is Essential for High School Athletes appeared first on Physio Room.

CrossFit classes offer well-designed, functional programming that builds strength, power, and conditioning. But even with great programming, one important area is often overlooked: single-leg and single-arm strengthening.

Adding unilateral training outside of class can significantly reduce injury risk, improve movement quality, and unlock performance gains that bilateral lifting alone can’t provide.

Why Unilateral Strength Matters

Most CrossFit workouts emphasize bilateral movements, where both arms or both legs work at the same time. Think classic barbell lifts like:

• Push press

• Strict press

• Snatch

• Clean

• Deadlift

While unilateral patterns do show up—lunges, step-ups, and occasional dumbbell work—they’re programmed far less frequently.

Because bilateral movements dominate, the body naturally relies on its stronger side, especially when intensity and fatigue increase. We’ve all experienced it: pushing off the “better” leg during step-ups or leaning into the dominant arm to get through a tough WOD.

Over time, this leads to imbalances in single-leg and single-arm strength, which can result in:

• Increased injury risk

• Reduced lifting efficiency

• Compensatory movement patterns

• Plateaus in strength and performance

Addressing these weaknesses outside of class builds stability, control, and balanced strength that carries over to everything from squatting and running to Olympic lifts and gymnastics.

How Often Should CrossFit Athletes Train Unilateral Movements?

2–3 times per week is ideal.

This doesn’t need to be a full workout. Even 10–15 minutes before or after class, done consistently, can make a meaningful difference.

Best Single-Leg Accessory Exercises for CrossFit Athletes

These movements strengthen the hips, knees, and ankles while improving balance and control:

• Bulgarian split squats

• Single-leg Romanian deadlifts (RDLs)

• Lateral lunges

• Step-ups

• Single-leg glute bridges

Best Single-Arm Accessory Exercises for CrossFit Athletes

These help correct upper-body imbalances and improve shoulder stability:

• Dumbbell or kettlebell shoulder press

• Resisted shoulder internal rotation

• Resisted shoulder external rotation

• Dumbbell chest press

• Forward and lateral raises

• Bent-over dumbbell rows or single-arm ring rows

Sample 10-Minute Pre- or Post-WOD Accessory Routine

A quick, effective session could look like this:

Single-Arm Dumbbell Bench Press
2 × 8–10 reps per side

Bulgarian Split Squat
2 × 6–8 reps per side

Single-Arm Bent-Over Row
2 × 8–10 reps per side

Single-Leg Romanian Deadlift
2 × 6–8 reps per side

Final Thoughts

Unilateral training isn’t about replacing your CrossFit workouts, it’s about supporting them. By dedicating a small amount of time to single-leg and single-arm strength, you can move better, lift more efficiently, and stay healthier long-term.

If you want to keep showing up consistently, pushing intensity, and progressing without setbacks, unilateral work isn’t optional, it’s essential.

Written by Dr Karissa Deptula – PT, DPT, Cert. DN| Physio Room

The post Why CrossFit Athletes Should Prioritize Single-Leg & Single-Arm Strength appeared first on Physio Room.

The concept of cross-training is very prevalent in the sport of running. Working with runners in both performance and injury/rehab settings, I’m often asked:

“What kind of cross-training should I be doing?”

The answer really comes down to why a runner is cross-training in the first place.

Are you:

• Trying to gain additional fitness without the impact of running?

• Maintaining fitness because you can’t run right now?

• Cross-training to prevent injury and build stronger, more resilient bone?

In my experience, these are the three primary reasons runners (or coaches) incorporate cross-training—and each one requires a different approach.

Cross-Training to Improve Running Fitness

When runners think of cross-training for fitness, they often gravitate toward:

• Cycling

• Swimming

• Rowing

• Elliptical

• SkiErg

While none of these options are inherently bad (and some are quite useful, as we’ll discuss later), I don’t believe they’re the most effective way runners can spend their time to improve performance.

The Most Overlooked Tool: Strength Training

One of the most underutilized aspects of a runner’s training program is consistent strength training.

Historically, runners want to run—not lift heavy weights. Many will perform light band work or basic dumbbell exercises, but very few incorporate meaningful resistance training into their routine.

Running is a high-impact, high-force sport. With every step, the body absorbs significant loads. To truly gain the benefits of strength training, runners should be lifting at 70% or more of their one-repetition max for most compound movements.

While research on other forms of cross-training shows mixed results, studies on strength training for runners are overwhelmingly positive—and there are many of them.

Proven Benefits of Strength Training for Runners

• Improved muscular endurance

• Increased power and explosiveness

• Improved running speed

• Improved running economy (efficiency)

Perhaps most importantly, consistent heavy strength training significantly reduces injury risk. And the number one requirement for a great race day? Making it to the starting line healthy.

My Favorite Strength Exercises for Runners

• Hex Bar Deadlift

• Box Squat

• Rear-Foot Elevated Split Squat

• Single-Leg Calf Raises

• Heavy Carries

Cross-Training When You Can’t Run

With all this talk about cross-training, it’s important to remember one key principle:

The most effective way to get better at running is running.

The majority of your training time should be spent in the sport you’re competing in. But what happens when you can’t run due to injury?

The Best Alternative: Cycling

When maintaining cardiovascular fitness during an injury, the goal is to choose an activity that most closely resembles running.

My top choice is cycling.

Cycling is:

• Unilateral

• Cyclical

• Low-impact

• Highly transferable to running mechanics

For trail runners especially, I’ve seen strong carryover from cycling to improved strength and endurance on steep climbs—as long as biking is safe for the current injury.

What the Research Says

A widely referenced 2009 study suggested minimal VO₂ max transfer from cycling to running, which caused many runners (myself included) to question its value.

Fortunately, research didn’t stop there.

More recent studies have demonstrated meaningful fitness carryover from cycling to running. While running and strength training will always provide the greatest performance benefits, cycling is an excellent option when running isn’t possible.

Cross-Training for Injury Prevention & Building Strong Bone

This category is especially important for adolescent runners.

Humans typically reach peak bone mass between the ages of 25–30, meaning everything before that window plays a crucial role in long-term bone health.

How Bone Gets Stronger

Bone adapts to the forces placed upon it. While running is great for cardiovascular fitness, it is extremely repetitive and unidirectional. Bone does not become optimally robust from running alone.

What does improve bone strength dramatically is multidirectional movement.

Multiple studies—and even side-by-side imaging—show significantly greater bone robustness in athletes who play multidirectional sports compared to runners. For example, the tibia of a soccer player versus a distance runner tells a compelling story.

Best Cross-Training Options for Bone Health

• Soccer

• Ultimate Frisbee

• Basketball

These sports challenge the body in multiple planes and directions, providing the stimulus bone needs to adapt and strengthen.

Final Thoughts

When it comes to improving running performance, running will always be the top priority. However, when cross-training is indicated—and in my opinion, it always should be—choosing the right type of cross-training matters.

By aligning your cross-training strategy with your specific goal—whether it’s performance, injury recovery, or long-term resilience—you can train smarter, stay healthier, and ultimately become a better runner.

Written by Drew Short – PT, DPT, CMFA| Physio Room

The post What Is the Most Effective Form of Cross-Training for Runners? appeared first on Physio Room.

The holidays disrupt almost everyone’s routine—travel, long car rides, soft guest beds, busier schedules, and less structured movement. It’s easy to let your exercises slide and tell yourself you’ll get back on track in January.

At Physio Room, we see this season differently.

Small, consistent effort now is one of the biggest gifts you can give your future self.

Small Consistency Prevents Big Setbacks

Most clients aren’t dealing with major injuries—they’re managing things that improve with regular attention:

• A knee that gets irritated after long periods of sitting

• A stiff or tight lower back that flares under holiday stress

• Shoulder discomfort when you stop training regularly

• Hip tightness from travel or less movement

• Foot/ankle issues that return when daily steps drop

The holiday combo of more sitting and less structure can let these problems sneak back in.

Even 10–15 minutes of your exercises keeps tissues healthy and protects the progress you’ve already earned.

Taking Care of “Niggles” Now Avoids January Problems

Holiday schedules often bring out small warning signs:

• A pinch in the front of the hip after flights

• A mild ache in your low back after carrying luggage

• Knee pain going up or down stairs

• A shoulder “catch” after sleeping in a different bed

• Tight calves or plantar fascia from extra walking in winter boots

These issues are quick to address when they’re small—but much slower to fix when ignored for weeks.

Helping people catch and resolve these early signs is one of the things we do best at Physio Room.

Momentum Beats Motivation

Motivation dips during the holidays. That’s normal.

What truly matters is momentum.

Short, simple sessions—mobility work, a few targeted strength exercises, or even a quick movement reset—keep your body in rhythm. That way, you don’t start January feeling stiff, behind, or frustrated.

Instead, you hit the ground ready to progress.

The Next Version of You Starts During the Holidays

The new year doesn’t magically reset your body—your December habits do.

When you stay moving, stay consistent, and address little issues early, you set yourself up for:

• Stronger training in January

• Less pain and fewer setbacks

• Better energy and recovery

• A smoother return to your goals

At Physio Room, we’re here to help you stay healthy and moving—even when life gets busy. Whether you need a quick tune-up session, an updated exercise plan, or help addressing a small niggle before it grows, we’ve got your back.

Written by Jack Butler – PTA| Physio Room

The post Consistency Over the Holidays: Setting Up the Next Version of You appeared first on Physio Room.

Bar rotation during a back squat is one of the most common technical faults seen in lifters—especially powerlifters and field athletes. That subtle (or not-so-subtle) twist under load isn’t just a visual flaw; it’s a signal that your setup, mobility, and strength imbalances are driving a side-dominant strategy.

Below is a breakdown of the most common causes and what to look for.

1. Start With Your Setup: Symmetry Is Everything

Many lifters rush under the bar and immediately lock in uneven mechanics without realizing it. Common culprits include:

• Uneven hand placement

• Torso rotation to avoid shoulder discomfort

• One foot slightly forward

• Shifting weight to the dominant side before the bar even leaves the rack

Before you unrack:

• Create even tension through both hands

• Position elbows slightly down and in

• Ensure foot pressure is balanced through a strong tripod foot

Small asymmetries at setup become big asymmetries under load.

2. Assess Thoracic and Shoulder Mobility

If you lack shoulder external rotation or thoracic extension, your upper body can’t stack evenly under the bar. This often leads to:

• One shoulder hiking up

• The bar drifting toward your more mobile side

• Extra tension on the dominant oblique

When the upper back feels stiff or restricted, your body instinctively shifts load into the side that feels more “stable.”
Spoiler: that stability is an illusion—and it creates rotation.

3. Don’t Ignore Hip Mobility (Especially Internal Rotation)

Limited hip internal rotation on one side is one of the most overlooked contributors to bar rotation. When you lack space in a hip, your body will reorganize to find it, usually by:

• Drifting or corkscrewing out of the hole

• Allowing one knee to cave in more than the other

• Rotating the pelvis as you drive up

If your hips don’t move evenly, your squat won’t either.

4. Build Better Core Control

The core isn’t just about bracing—it’s about bracing symmetrically.
Uneven oblique strength or poor transverse abdominis activation can rotate your torso as you descend or drive out of the bottom.

Think:
A true 360° brace—not just pushing forward.

5. Use the Right Squat Variation for Your Body

Your bar position affects what your body must compensate for:

• High-bar squat: Requires more thoracic extension

• Low-bar squat: Requires more shoulder external rotation and upper-back mobility

Small adjustments can make a big difference:

• Modify stance width

• Adjust toe angle

• Try tempo variations

• Explore heel elevation or flat shoes depending on your mobility

Your goal: find the position where you can maintain tension and symmetry throughout the entire movement.

The Bottom Line

If your bar is rotating, your body is compensating.

Address your mobility. Refine your setup. Build symmetrical strength.
A squat should be a balanced expression of power—not a twisted negotiation under load.

Written by Dr. Ryan Satkowiak – PT, DPT, Cert. DN, XPS| Physio Room

The post Bar Rotating During Squats? Here’s What It Really Means appeared first on Physio Room.

No Such Thing as a “Perfect” Squat

As a performance-focused physical therapist, one of the most important principles athletes need to understand for optimizing performance and longevity is this: there is no single “perfect” squat form.

The squat is a fundamental human movement, but the way it looks from person to person can—and should—be very different.

Anatomy Shapes Your Squat

Why? Because anatomy doesn’t lie. Each athlete brings a unique structure that shapes how their squat will look.

Key factors include:

• Hip socket depth

• Femur length

• Torso proportions

• Ankle mobility

• Pelvic shape

These are not “faults” to be corrected—they’re blueprints that guide us toward the most efficient squat for you.

Torso and Femur Length

• Long femurs, short torso: Often lean forward more in the squat. Forcing an upright, Olympic-lifter style squat could feel awkward or even painful.

• Shallow hip sockets + great ankle mobility: Might thrive in a narrow stance, upright squat, dropping easily into “ass to grass” depth.

Both are valid squats—just tailored to different bodies.

Stance Width

• Wider hips or limited ankle dorsiflexion: A wider stance with toes turned slightly out often allows better depth, balance, and control.

• Mobile ankles + shorter legs: A narrower stance may feel strongest and most stable.

Neither stance is “right” or “wrong.” The best stance aligns with your structure, comfort, and training goals.

The Takeaway

Stop chasing a cookie-cutter squat you saw online or that your training partner uses. Instead, refine a squat style that honors your anatomy.

The “perfect” squat isn’t about copying someone else—it’s about finding the movement pattern that keeps you strong, pain-free, and progressing toward your goals.

Written By Dr. Ryan Stakowiak – PT, DPT, XPS | Physio Room

The post Why No Two Squats Look the Same appeared first on Physio Room.

Think deep squats are a no-go for your knees? Think again! In this episode of The Code, Dr. Andrew Fix takes on the controversial debate surrounding deep squats and their impact on knee health. He dismantles the widespread notion that deep squats are detrimental, backing his stance with solid research findings.

Dr. Fix argues that not only are deep squats safe, but they actually serve as a safeguard against injuries and issues in the lower extremities. He tackles the myth head-on, clarifying that deep squatting doesn’t heighten the risk of damage to passive tissues like ligaments and the meniscus. Instead, this practice plays a crucial role in strengthening these structures, promoting robust ligaments.

Further challenging conventional wisdom, Dr. Fix addresses the misconception that one’s knees should never surpass the toes while squatting. He explains that while this restriction might lessen stress on the knees, it inadvertently ramps up the load on the hips and lower back, leading to unwanted strain in these areas.

Dr. Fix advocates for squatting through a full range of motion, allowing the knees to travel past the toes, to harness the benefits of bolstered cartilage and ligaments. This approach, he suggests, not only enhances immediate strength but also contributes to long-term joint functionality and health.

For those who’ve been cautioned against deep squats or advised to limit knee movement, this episode is an eye-opener. Discover the real story behind deep squats and how they can be a valuable addition to your wellness toolkit.

Quotes:

• “Are deep squats safe? Yes. Squatting deeply is safe. And in fact, it is protective against injuries and problems with the lower extremity.” (6:16 | Dr. Andrew Fix)

• “People that were squatting often 10 training sessions per week, people that are pushing their bodies did not experience higher rates of injury. In fact, they had lower rates of injury than individuals that were playing basketball, running track and field, or doing gymnastics.” (11:04 | Dr. Andrew Fix)

• “The more that we keep ourselves strong, the more functional we’re going to be into the later years of our lives.” (14:42 | Dr. Andrew Fix)

Links

Research Article: https://pubmed.ncbi.nlm.nih.gov/23821469/

Squat Technique: https://www.youtube.com/watch?v=TkIwzumjgGA&t=49s&pp=ygUYcHJvcGVyIHNxdWF0IHBoeXNpbyByb29t

Movemate

Award-Winning Active Standing Board

https://www.letsmovemate.com/drandrewfix

Exclusive Promo Code: DRA15

15% off the price!

Flux Footwear

Coupon Code: drandrewfix

https://flux.rfrl.co/2g988

10% off

HYDRAGUN

https://bit.ly/43rAtnX

Xero Shoes

https://xeroshoes.com/go/drandrewfix

10% off

Drink LMNT

drinklmnt.com/physioroom

Free variety pack with purchase

RAD Roller

http://radroller.refr.cc/drandrewfix

$5 off

Revogreen

https://revogreen.co/drandrewfix

Connect with Physio Room:

Website | https://physioroomco.com/

Instagram | https://www.instagram.com/physioroomco/

Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

The post 101. Are Deep Squats Bad for Your Knees? appeared first on Physio Room.