Sara Mikulsky

Swimming is one of the best forms of exercise for people of all ages. It builds cardiovascular fitness, improves strength, and is easy on the joints. However, poor swimming technique can lead to overuse injuries that sideline swimmers and take the fun out of the pool. Whether you’re a competitive swimmer, a triathlete, or someone who enjoys swimming laps for fitness, paying attention to technique can help keep you injury-free. Common Swimming Injuries The repetitive nature o

Heat, sun, salt air, and activity (walking on sand, swimming, playing) increase fluid loss and risk of cramps, dizziness, and fatigue — all of which can limit mobility and raise injury risk. Staying well hydrated helps thermoregulation, muscle function, and balance. Creative, practical hydration strategies Start hydrated and sip consistently Drink 12–16 oz within 1–2 hours before heading out. Instead of big gulps later, take regular small sips (4–6 oz every 15–30 minutes) to

Intro Hiking stresses knees, ankles, hips, and the lower back through uneven terrain, load carriage, and long durations. These three practical, evidence-based tips help reduce injury risk and keep you on the trail. Build Lower-Body Strength and Balance Why: Strong hips, quads, hamstrings, and ankle stabilizers absorb shock, control descent, and reduce knee/ankle injuries. What to do: Include 2–3 weekly sessions with squats or step-ups, single-leg deadlifts, and calf raise

Golf demands rotation, balance, and repetitive motion. Tight muscles increase injury risk — especially in the lower back, shoulders, and hips. These three quick, low-risk stretches target common problem areas and can be done before play or as part of a daily routine. Thoracic Rotation (Seated or Standing) Why: Improves mid-back (thoracic) mobility to reduce compensatory lumbar rotation and shoulder strain during the swing. How: Sit tall or stand with feet hip-width apart. C

Stand-up paddle boarding (SUP) has become one of the most popular summer activities because it combines balance, strength, endurance, and time outdoors. While paddle boarding is generally considered low impact, it still places demands on the shoulders, core, hips, knees, and lower back. Without proper strength and stability, paddlers may experience: Shoulder strain Low back pain Hip tightness Balance issues Muscle fatigue Overuse injuries At our physical therapy clinic, we of

The Fourth of July is often filled with cookouts, barbecues, desserts, and festive gatherings with family and friends. While enjoying holiday foods is part of the celebration, it’s also possible to make choices that support your overall health, energy levels, and recovery — without sacrificing flavor. At our physical therapy clinic, we know that nutrition plays an important role in how the body feels and functions. Healthy eating can help support: Muscle recovery Joint health

Father’s Day is a time to celebrate the dads, grandfathers, husbands, and father figures in our lives. While gifts are always appreciated, some of the best memories are made through shared experiences and quality time together. From a physical therapy perspective, Father’s Day can also be a great opportunity to encourage healthy movement, outdoor activity, and overall wellness. The good news is that staying active doesn’t have to mean intense exercise. Simple recreational act

Summer is one of the best times of year to stay active. Longer days and warmer weather make it easier to walk, hike, bike, swim, garden, and participate in outdoor fitness activities. However, exercising in the heat also places additional stress on the body and can increase the risk of dehydration, fatigue, overheating, and injury if precautions are not taken. At our physical therapy clinic, we encourage people to stay active year-round while exercising safely and intelligent

As the weather warms up, many people trade supportive sneakers for flip-flops, slides, sandals, or going barefoot. While summer footwear may feel lighter and more comfortable, improper shoe support can contribute to foot pain, ankle instability, knee discomfort, hip irritation, and even low back pain. At our physical therapy clinic, we often see an increase in overuse injuries during the summer months — and footwear is frequently part of the problem. Why Summer Shoes Can Caus

A day at the beach doesn’t have to mean lying still for hours (though there’s nothing wrong with that). The sand and shoreline actually create a perfect environment for a low-impact, full-body workout—with the added bonus of fresh air and a change of scenery. From a physical therapy perspective, sand adds natural resistance, challenges balance, and reduces joint stress compared to hard surfaces. That makes it ideal for building strength, improving stability, and engaging musc