Summer Fitness: 4 Injury Warning Signs

Balanced • June 28, 2017

Summer is here again, and with it comes the feeling of needing to get into shape. We want to look our best, so naturally our activity levels increase drastically. This isn’t necessarily a bad thing – as exercise is one way to ensure a long and healthy life. Unfortunately, for a lot of us, a large increase in activity level without a sufficient ramp-up period can spell injury trouble. The good news is there are warning signs your body sends prior to actually sustaining an injury.

Warning Signs

Our body does a great job of helping us know whether something is harming us. There are many checks and balances within the body that allow this to happen. For one, the level of pain does not necessarily equal the level of tissue damage. A little ache in the knees could be osteoarthritis or a torn meniscus. Sharp pain may represent only a minor ligament sprain or inflammation. So, how do you know if you’re over-doing it?

Here are the warning signs to watch out for:

Pain during your warm-up: Warm-ups should not be painful! They get the body primed to work. If it is painful while priming, there is likely something underlying that needs to be take care of. Think of a car “warming up” for a trip on the highway; if it is shuddering, stalling, and a lot of warning lights come on before you make it to the highway, you’re in trouble before you even start the trip.
Soreness that lasts more than 2 days: Soreness following a run or session at the gym – even into the next 24-48 hours – is OK. But, when it lasts for more than three days, something’s wrong. Take a step back and see what can be done differently. Did you push too hard or forget to include a proper warm-up? Our tissue needs to be exposed to demands that it can handle before loading too much. A proper ramp-up period will allow the tissues to adapt and respond to the demands placed on them.
Inability to do as much work as the previous session: We’re always on the go, but our bodies do need REST. If you notice that your performance on workouts is declining, it might be a good time to give your body a rest. When we exercise, our muscles experience small micro tears. Healing these tears allows our muscles to build up and adapt to increased weight, distance, or other demands on your body. Your body needs time to heal before exposure to the same demands that lead to the damage. This doesn’t mean exercise needs to be stopped, but it may be a good idea to target a different part of your body or different muscular subsystem. For example – if you’re a runner, take a day off from running and add strength training on off days. If you’re lifting weights, try alternating days between upper and lower body exercises. Our bodies need variety to adapt. Without it, a decline in performance is likely follow.
When in doubt, listen to your body: This one is relatively straight forward. If you refuse to listen to your body, and continue experiencing pain, it’s likely you’ll suffer an injury. The ‘no-pain, no-gain’ cliche is out. There is a difference between pain stemming from muscular fatigue, buildup of lactic acid and depletion of energy supplies and pain experienced when tissue damage is occurring. Know the difference and respond appropriately to the signals your brain is sending.

Getting back into shape for the summer can be extremely rewarding to just about everyone. But, a phase-in period to safely ease into your programs will help to ensure your body has enough time to adapt. Remember – listen to your body, learn from your mistakes, and build on the progress that you have already made. Stay healthy my friends!

Bryan Esherick PT, DPT

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From Pain to Progress: What Real Patients Say About the Balanced Chiropractic & Physical Therapy Experience

By Allison Hawthorne • September 18, 2025

When you're in pain — whether from a nagging injury, post-surgical recovery, or chronic discomfort — finding the right care can feel like a maze. At Balanced Chiropractic & Physical Therapy, many patients walk in skeptical but leave with something they hadn’t experienced in other clinics: real relief and a clear plan forward. What sets this clinic apart? It's not just the treatment. It’s the total experience — one where skilled practitioners combine chiropractic care, physical therapy, and patient education to help individuals regain mobility, confidence, and quality of life. A Different Kind of Care Experience From the moment individuals arrive, they notice a different tone. The team at Balanced doesn’t just treat the symptoms — they take time to understand the full picture. Many patients describe the approach as comprehensive, personal, and results-focused . Whether recovering from orthopedic surgery or managing long-standing joint pain, patients often comment on how the care they received here was more effective than what they experienced elsewhere. The key difference? Integration. At Balanced, chiropractic and physical therapy are used in combination — not in silos. This means spinal adjustments might be paired with strengthening exercises, or dry needling might be used to reduce tension while also building joint stability. It’s a multi-modal approach designed to accelerate healing while helping prevent future injury. Common Conditions Addressed Patients come in with a wide range of challenges: Shoulder pain and limited mobility Back and neck discomfort, including sciatica Hip pain and post-surgical recovery Sports-related injuries Plantar fasciitis and foot issues Nerve-related symptoms, including numbness or tingling Knee pain and age-related joint stiffness Repetitive strain injuries from work or athletics Postpartum musculoskeletal challenges In each case, treatment plans are tailored — not only to the condition but to each patient’s lifestyle, goals, and progress. What Patients Consistently Say Here are some recurring themes reported by patients in public reviews: “I finally found relief after years of trying other providers.” “The care team really listens and adjusts based on how I feel week to week.” “The home exercise programs helped me stay consistent and feel in control of my progress.” “They went above and beyond — even following up after care to check on how I was doing.” “I was able to return to normal activities that I hadn’t done in years.” It’s not just about symptom relief. It’s about restoring function and confidence — whether that means returning to work, walking without pain, playing sports again, or simply sitting comfortably during long drives. Results That Speak for Themselves Across the board, patients report: Reduction in pain (often from high pain levels to minimal or none) Improved mobility and flexibility Faster recovery timelines post-surgery Better outcomes compared to previous care elsewhere Knowledge to self-manage and prevent recurrence One of the most notable differences? Patients feel like they are part of the process , not just receiving care but actively participating in their own recovery with a supportive team behind them. A Team That Prioritizes People, Not Just Protocols Balanced Chiropractic & Physical Therapy isn't just known for clinical skill — the people are a major part of the equation. Chiropractors, physical therapists, massage therapists, and administrative staff are frequently described as: Attentive Encouraging Thorough Responsive Easy to communicate with This atmosphere of support and collaboration often leads to stronger patient engagement and better long-term results. Why It Matters Musculoskeletal pain doesn’t just affect the body — it affects work, sleep, relationships, and mental focus . The goal at Balanced isn’t just pain reduction; it’s full-body function and restored confidence in movement. Whether you’re facing a complex injury or a nagging issue you’ve ignored for too long, Balanced Chiropractic & Physical Therapy offers something that’s hard to find in today’s healthcare landscape: individualized, integrated care that actually works. If you're exploring options for recovery, rehabilitation, or chronic pain management, Balanced may be worth your time — and could be the turning point your body’s been waiting for. Contact us today