M3 Physical Therapy, Author at M3 Physical Therapy

Nature as Medicine: How Spending Time Outdoors Supports Your Physical Therapy Journey

When you’re recovering from an injury or managing chronic pain, every step toward healing matters. While physical therapy sessions are essential for rebuilding strength, mobility, and confidence, there’s another powerful, often overlooked tool you can add to your recovery toolbox: spending time outdoors.

The outdoors isn’t just a pleasant change of scenery—it’s a natural extension of your physical therapy goals. Incorporating nature into your routine can accelerate healing, reduce stress, and improve overall quality of life.

A Natural Boost for Physical Recovery

Movement is medicine, and being outside can make movement more enjoyable and accessible. Here’s how nature supports your physical therapy progress:

Encourages gentle, consistent movement
- Walking on a park path, stretching in your backyard, or doing your prescribed exercises outside adds variety and motivation—making it easier to stick with your routine.
Improves balance and strength
- Uneven outdoor surfaces like grass, sand, or trails gently challenge your muscles and proprioception, helping improve coordination and stability (always with guidance if you’re post-injury).
Increases vitamin D levels
- Safe sun exposure helps your body produce vitamin D, which supports bone health, immune function, and mood—key components of a successful recovery.
Reduces pain perception
- Natural environments have been shown to lower perceived pain levels, which can make movement feel more comfortable and less intimidating.

Supports Mental and Emotional Well-being

Physical recovery isn’t just about muscles and joints—it’s also about mindset. Healing can be mentally taxing, especially if you’re dealing with frustration, fear, or fatigue. Nature offers a powerful emotional reset:

Decreases stress and anxiety
- Time in green spaces can lower cortisol (your stress hormone), helping you feel calmer and more centered during your recovery.
Improves mood and motivation
- Fresh air, sunlight, and the soothing sounds of nature can lift your spirits, making it easier to stay positive and engaged in your therapy goals.
Fosters mindfulness
- Being outside encourages you to slow down, notice your surroundings, and tune into your body—skills that directly support the mind-body connection in physical therapy.

Adds Enjoyment to the Healing Process

Let’s face it—rehab can feel repetitive at times. Nature introduces novelty, joy, and freedom into your routine. Whether it’s doing your stretches at a local park or simply sitting outside between appointments, small changes in environment can have a big psychological payoff.

Safe Ways to Incorporate Nature into Your Routine

Your physical therapist can guide you on what’s safe and appropriate for your current condition. Here are a few ideas to get started:

Take your home exercises outdoors
- Do your prescribed movements in your backyard or on your porch—sunlight and fresh air can make the same exercises feel completely different.
Walk in nature-rich environments
- Short, gentle walks in a quiet park or garden can improve circulation, mobility, and mental clarity. Use assistive devices or support if needed.
Practice deep breathing or meditation outdoors
- Even 5–10 minutes of mindful breathing in a natural setting can help regulate your nervous system and reduce pain-related tension.
Use nature as motivation
- Set goals like “walk to that tree” or “spend 10 minutes outside after each PT session” to help build consistency and momentum.

Physical therapy is about more than restoring movement—it’s about reclaiming your life. Nature can be your partner in that journey, offering support, renewal, and strength along the way. You don’t have to go far or spend hours outside to feel the benefits. Start small. Step outside. Let your healing continue under the open sky.

If you or someone you know would like help improving the strength, mobility, and balance needed to get back on the trail, contact M3 Physical Therapy today.

The Hidden Power of Hiking: Why Your Health Loves the Trails

Hiking is incredibly beneficial for both your mental and physical health because it combines aerobic exercise, nature exposure, and often social interaction, all of which are individually powerful — and together, they create even stronger effects.

Physically:

Cardiovascular Health: Hiking gets your heart rate up, improving blood flow and lowering the risk of heart disease.
Strength: Walking on uneven terrain strengthens muscles (especially legs, core, and stabilizers). The resistive demand of climbing up and down hills is high, depending on the difficulty of the hike. Hiking can build both muscular strength and endurance.
Balance: the varying terrain of hiking challenges your entire body to maintain an upright position. The ankle, knee, and hip joints/muscle are working continuously during a challenging hike to maintain a balance and keep you safe.
Bone Density: Weight-bearing exercise like hiking helps keep bones strong and reduces the risk of osteoporosis.
Weight Management: It burns calories — often more than flat-surface walking — helping with weight control.
Endurance and Flexibility: Longer hikes build stamina and often involve stretching movements that enhance flexibility.

Mentally:

Stress Reduction: Nature exposure decreases cortisol (the stress hormone) and triggers relaxation responses.
Mood Boost: Physical activity releases endorphins and serotonin, chemicals that make you feel happier.
Mindfulness and Focus: Hiking encourages you to be present — noticing the landscape, the path, the sounds — which is a natural form of meditation.
Creativity: Studies show that spending time outdoors can boost creative problem-solving by up to 50%.
Mental Resilience: Overcoming the challenges of a hike, like steep climbs or long distances, builds confidence and a sense of achievement.

Bonus:

Social Benefits: If you hike with others, it strengthens relationships and provides emotional support.
Connection to Nature: Being outside reminds you of your place in the natural world, which can increase feelings of awe, gratitude, and interconnectedness.

Hiking is a wonderful activity with many benefits. However, if you are a novice hiker or new to exercise, you should start with a flat and/or beginner level trail.

If you are looking to tackle more advanced trails and/or want to avoid injury, give us a call and ask us how we can help you build the strength, mobility, and dynamic balance needed to summit the most challenging peaks.

What role does balance play on injury prevention in youth soccer players?

Balance plays a crucial role in preventing injuries in soccer players by enhancing stability, coordination, and body control during dynamic movements. Here’s how balance contributes to injury prevention:

Improves Stability – Soccer involves quick directional changes, sudden stops, and dynamic movements. Good balance helps players maintain control and reduce the risk of falls or awkward landings that can lead to injuries.
Reduces the Risk of Ankle and Knee Injuries – Poor balance increases the likelihood of rolling an ankle or experiencing knee instability, which can lead to sprains, ligament tears (such as ACL injuries), or other lower-limb injuries.
Enhances Proprioception – Proprioception (awareness of body position) helps players react quickly to changes in terrain, contact with opponents, or unexpected shifts in movement, reducing the risk of missteps that cause injury.
Aids in Landing Mechanics – Players often jump for headers or to contest aerial balls. Proper balance ensures they land safely, minimizing impact forces that could lead to stress fractures or ligament damage.
Supports Strength and Coordination – Core strength and postural control, both linked to balance, allow players to absorb physical challenges and maintain stability even when tackled, decreasing the chances of falls or awkward movements.
Improves Fatigue Resistance – As players get tired, their coordination and movement efficiency decrease, increasing the risk of injuries. Good balance helps maintain body control even under fatigue, reducing the likelihood of overuse injuries.

How to Improve Balance for Injury Prevention:

Single-leg exercises (e.g., single-leg squats, deadlifts)
Core strengthening (e.g., planks, stability ball exercises)
Balance board training
Proprioceptive drills (e.g., agility ladder drills, reaction-based training)
Dynamic stretching and mobility work

Incorporating balance training into a soccer player’s routine can significantly reduce the risk of injuries while enhancing performance. Our SPIP program offers exercises that are conveniently tailored to meet the needs of youth soccer players. As a result, players, coaches, and parents alike, report less injuries on the field as well as improved performance during competition.

Call us today if you would you like specific exercises or drills tailored for soccer players!

Are Plyometrics Safe for Young Athletes?

Plyometric training, commonly known as “jump training,” is a popular method used to improve speed, agility, and power in athletes. While often associated with elite training programs, many of parents and coaches we work with often ask: Are plyometric exercises safe for young athletes? The answer is yes, but with important considerations to ensure safety and effectiveness.

What Are Plyometric Exercises?

Plyometrics involve explosive movements such as jumping, hopping, and bounding. These exercises help develop strength, coordination, and neuromuscular control by training muscles to generate force quickly. Common plyometric drills include:

Jump squats
Box jumps
Lateral bounds
Single-leg hops
Depth jumps

Benefits of Plyometric Training for Young Athletes

When performed correctly, plyometrics offer several benefits, including:

✔ Enhanced Athletic Performance – Improves power, speed, and agility, which are crucial for sports like basketball, soccer, and track & field.
✔ Injury Prevention – Strengthens muscles, tendons, and ligaments, reducing the risk of common sports injuries.
✔ Better Coordination & Balance – Helps young athletes develop body control and movement efficiency.
✔ Increased Bone Density – Weight-bearing activities like jumping can contribute to stronger bones.

Safety Guidelines for Youth Plyometric Training

To maximize benefits and minimize risks, follow these key safety principles:

Age-Appropriate Progression

Young athletes (ages 7-10) can start with low-impact drills like hopping, skipping, and jump rope.
Pre-teens and teens (ages 11-15) can progress to moderate-intensity jumps with proper form.
High-intensity plyometrics (like depth jumps) should be reserved for well-trained, older teens.

Proper Supervision & Technique

Form First: Landing mechanics are crucial. Athletes should land softly, with knees aligned and weight distributed evenly.
Qualified Coaching: Supervision from a trained professional reduces the risk of injury and ensures proper progression.

Strength Foundation Before Intensity

Before engaging in high-impact jumps, young athletes should develop basic strength through bodyweight exercises like squats, lunges, and planks.

Surface & Footwear Matter

Perform plyometrics on shock-absorbing surfaces (grass, rubber floors, or wooden courts) to reduce joint impact.
Wear supportive athletic shoes with proper cushioning.

Controlled Volume & Recovery

Avoid excessive repetitions—focus on quality over quantity.
Allow 48-72 hours between plyometric sessions to prevent overuse injuries.

When to Avoid Plyometrics

Plyometric training may not be suitable for young athletes who:

❌ Have pre-existing joint pain or injuries.
❌ Lack the necessary strength and coordination to land safely.
❌ Are experiencing excessive fatigue or overtraining.

Final Thoughts

Plyometric exercises can be a safe and effective way to enhance athletic performance in youth athletes when implemented correctly. The key is to prioritize proper technique, gradual progression, and adequate recovery. By following these guidelines, young athletes can safely reap the benefits of plyometrics while minimizing injury risk.

Our SPIP program incorporates progressive plyometrics as a main pillar of the training protocol. Athletes are trained with form and technique, that maximizes power development and prevents injuries.

If you would like to incorporate plyometrics into your young athlete’s training, contact one of our expert physical therapists today.

Injury Prevention in Youth Soccer: Strengthening Programs for a Safer Game

Soccer is one of the most popular sports worldwide, with millions of young athletes participating in the game. While soccer offers numerous physical and social benefits, it also comes with the risk of injuries, particularly in growing athletes. However, injury prevention programs focused on strength and conditioning can significantly reduce the likelihood of common soccer-related injuries, such as ACL tears, ankle sprains, and muscle strains.

The Importance of Injury Prevention in Youth Soccer
Youth soccer players experience rapid growth and physical changes, making them more susceptible to injuries. A well-designed injury prevention program enhances muscle strength, joint stability, coordination, and flexibility—all crucial components for injury reduction. Additionally, implementing such programs not only keeps players on the field but also promotes long-term athletic development and performance.

Key Components of an Effective Strengthening Program
A comprehensive injury prevention program for youth soccer should include the following components:

1. Warm-Up and Mobility Exercises
A proper warm-up prepares the muscles, increases circulation, and enhances neuromuscular control. Dynamic stretches, jogging, and mobility drills help activate key muscle groups before training or competition.

2. Strength Training
Building strength in critical muscle groups can improve stability and reduce injury risks. Emphasizing lower body, core, and hip muscle strengthening is essential. Effective exercises include:
Squats and lunges for lower body power and control.
Hamstring curls and Nordic hamstring exercises to prevent hamstring strains.
Planks and side planks to develop core stability and balance.

3. Balance and Proprioception Training
Enhancing balance and coordination helps prevent non-contact injuries. Balance exercises like single leg stands, Bosu ball drills, and agility ladder work can improve neuromuscular control and stability.

4. Plyometric and Agility Drills
Soccer players require explosive movements, quick direction changes, and high-speed sprints. Controlled plyometric drills, such as jump squats, box jumps, and lateral bounds, help develop power while reinforcing proper landing mechanics to avoid injuries.

5. Flexibility and Recovery
Maintaining flexibility reduces muscle tightness and prevents strains. Incorporating static stretching, foam rolling, and yoga into training routines helps keep muscles supple and enhances recovery.

Implementing a Strengthening Program
Coaches, trainers, and parents should encourage young athletes to participate in injury prevention programs at least 2-3 times per week. A structured program should be integrated into regular training sessions and progressively adapted based on the player’s age and physical development.

Final Thoughts
Injury prevention should be a priority in youth soccer to ensure long-term athletic success and well-being. Strengthening programs tailored to young athletes can significantly decrease injury rates and enhance overall performance. By implementing structured warm-ups, strength training, balance drills, plyometrics, and flexibility routines, youth soccer players can stay healthy and enjoy the game for years to come.

If you are a parent, coach, or trainer working with youth soccer athletes and would like to reduce the likelihood of injuries or just looking to get an edge on the field, email M3 Physical Therapy – SPIP Lab today at spiplab@m3pt.com.