Milestone Physical Therapy and Training

Happy Halloween from the superheroes at Milestone!

Should kids perform resistance training?

Research on adolescents and resistance training has evolved significantly over the past few decades, debunking earlier myths that strength training is unsafe or ineffective for young people. Today, the consensus in scientific literature supports the numerous benefits of resistance training for adolescents when done properly under supervision.

Key Findings from Research:

1. Safety:
Studies consistently show that resistance training is safe for adolescents when properly supervised and when appropriate techniques are used. Concerns about growth plate injuries or stunted growth have largely been discredited, as long as the program is age-appropriate and focused on proper form. Supervision and gradual progression are key to minimizing injury risks.
2. Strength and Performance Gains:
Resistance training in adolescents has been shown to significantly improve muscular strength, power, and endurance. These gains are not only important for athletic performance but also for daily physical function. Research shows that adolescents can increase strength through neural adaptations (improved motor unit recruitment and muscle coordination), even if they haven’t yet experienced major muscle hypertrophy (muscle size increase) due to puberty.
3. Bone Health:
Weight-bearing resistance training can enhance bone mineral density in adolescents, which is critical for long-term bone health. Studies indicate that resistance training, along with other physical activities like jumping and running, can promote stronger bones during this critical period of growth, reducing the risk of osteoporosis later in life.
4. Psychological Benefits:
Research also highlights psychological benefits, including improved self-esteem, body image, and overall mental health. Adolescents who participate in resistance training often report increased confidence, which can have positive effects on social interactions and academic performance.
5. Injury Prevention:
Adolescents engaged in resistance training may have a lower risk of injury in sports and daily activities. Studies show that resistance exercises can improve muscle balance, joint stability, and body mechanics, which help reduce the likelihood of injury, particularly in youth athletes. Programs designed for injury prevention, such as those focused on strengthening the core and lower extremities, have been particularly effective in reducing injury rates in sports like soccer, football, and basketball.

Guidelines for Resistance Training in Adolescents:

• Age-appropriate exercises: Adolescents should focus on bodyweight exercises, light resistance, and controlled movements before progressing to heavier loads.
• Supervision: All programs should be supervised by a qualified instructor or coach to ensure proper technique and safety.
• Progressive overload: Resistance should be increased gradually as strength and skill improve, avoiding excessive loads.
• Well-rounded programs: Exercises should target all major muscle groups to promote balanced development.

Overall, the research strongly supports resistance training as a safe, effective, and beneficial activity for adolescents when performed with proper guidance. It contributes to physical development, sports performance, and mental well-being, making it a valuable component of youth fitness

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Here are five ways physical therapy can help you:

1. Pain Management: Physical therapy can effectively alleviate pain through targeted exercises, manual therapy, and modalities such as dry needling, cupping, heat, ice, or electrical stimulation. This can reduce reliance on medications and enhance your overall comfort.
2. Rehabilitation After Injury or Surgery: Whether recovering from a sports injury, surgery, or an accident, physical therapy provides a structured rehabilitation plan to restore mobility, strength, and function, ensuring a safe return to daily activities.
3. Improved Mobility and Flexibility: Through specific stretching and strengthening exercises, physical therapists can enhance your range of motion and flexibility, making daily movements easier and reducing the risk of future injuries.
4. Chronic Condition Management: Conditions like arthritis, diabetes, or cardiovascular diseases can benefit from physical therapy. Therapists design personalized exercise programs to manage symptoms, improve functionality, and enhance quality of life.
5. Enhanced Athletic Performance: For athletes, physical therapy focuses on injury prevention and performance enhancement. By analyzing movement patterns and providing sport-specific training, therapists help you optimize your performance while minimizing injury risks.

Consider physical therapy as a valuable resource for recovery, prevention, and overall wellness!

https://milestonephysicaltherapyindy.com/appointment-request.php

Unlock Your True Speed: Forget Sprinting!

Are you tired of running fast but not seeing results? Think sprinting is the answer? Think again!

Introducing our revolutionary training program: “You Need to Sprint to Get Faster! Wrong!” This unique approach focuses on the science of speed, emphasizing technique, endurance, and strength over simple sprinting.

What You’ll Gain:

• Enhanced Speed: Learn how to maximize your natural abilities without the wear and tear of excessive sprinting.
• Improved Technique: Master the art of running with expert coaching that hones your form for efficiency.
• Increased Endurance: Build stamina and resilience with tailored workouts that boost your overall performance.

Join us today and discover that faster isn’t just about sprinting—it’s about training smarter! Ready to transform your running game? Sign up now and take the first step toward a faster, stronger you!

Request an appointment today at:

https://milestonephysicaltherapyindy.com/appointment-request.php

October is Physical Therapy Month, and at Milestone Physical Therapy and Training, we proudly celebrate our commitment to improving lives through expert care and personalized treatment plans. As one of the few locally owned multi-site physical therapy and training facilities in the Indianapolis area, we take pride in offering our clients access to advanced rehabilitation and fitness services across multiple convenient locations. Our team of experienced therapists and trainers is dedicated to helping individuals reach their health goals, no matter the starting point.

The Power of Protein, Fats & Carbs in Nutrition 💪🥑🍞

Fueling your body the right way is key to peak performance, recovery, and overall health. 🏃‍♂️ Let's break down why protein, fat, and carbohydrates are essential for every fitness enthusiast:

🔹 Protein- Essential for muscle repair and growth, protein helps build and maintain muscle mass. It’s also crucial for recovery after intense training sessions. Studies show that adequate protein intake can significantly enhance muscle recovery and reduce soreness (*Journal of the International Society of Sports Nutrition*).

🔹 Fats- Not all fats are bad! Healthy fats (like those in avocado 🥑 and nuts 🥜) provide long-lasting energy, support hormone production, and aid in absorbing key vitamins. A study published in the American Journal of Clinical Nutrition highlights the importance of dietary fats in supporting metabolic health and energy levels.

🔹 Carbohydrates- Your body’s primary fuel source, especially for high-intensity exercise! Carbs help replenish glycogen stores, giving you the energy needed to perform at your best. Research in the Journal of Applied Physiology shows that individuals who consume enough carbs can maintain higher performance levels during endurance activities.

Balance is key! Eating a well-rounded diet that includes all three macronutrients will keep you performing, feeling, and recovering at your best.

👉 Milestone Physical Therapy and Training offers individual and nutrition planning for all ages and activity levels. Visit our website to book your consultation today!

Home for Fall Break??

Sign your son or daughter up for a performance assessment at Milestone to gain personalized insights into their biomechanics, movement patterns, and mobility, helping them prevent injuries and enhance performance. Unlike traditional assessments, Milestone uses cutting-edge analysis to optimize every aspect of physical development, tailored to your child’s unique needs.

Thorough Assessment and developing individualized programming: $96


Follow Up Sessions are by appointment only and are $45 an hour

Request an appointment today at:

https://milestonephysicaltherapyindy.com/index.php

Weekend Warrior, Athlete, or just trying to get in better shape?

Hip mobility is crucial for overall physical health because it directly affects how well your body moves and functions. Here are several reasons why it's important:

1. Improved Range of Motion: The hips are involved in nearly every lower body movement. Better hip mobility allows for a fuller range of motion, reducing stiffness and improving flexibility in the surrounding muscles and joints.

2. Injury Prevention: Limited hip mobility can lead to compensations in other areas, such as the knees, lower back, and ankles, increasing the risk of injury. For example, if your hips are tight, you may place more strain on your lower back during activities like lifting or squatting.

3. Enhanced Athletic Performance: Sports and exercises like running, cycling, and weightlifting rely on hip function for power and balance. Strong, mobile hips contribute to better performance in these activities.

4. Posture and Alignment: Tight or weak hip muscles can affect posture, leading to lower back pain or other imbalances. Good hip mobility helps maintain proper spinal alignment and posture, reducing strain on other parts of the body.

5. Everyday Movements: Activities such as walking, bending, climbing stairs, and sitting all rely on healthy hip function. Improving hip mobility makes these everyday movements easier and more efficient.

6. Reduced Joint Wear: Stiff hips can create more wear and tear on the joints, especially in the knees and spine, by forcing the body to move unnaturally. Increased mobility helps distribute forces more evenly across the body, reducing joint stress.

Incorporating hip mobility exercises into your routine can improve overall movement quality, prevent pain, and enhance physical performance.

Need help with your hip mobility? Call
us to schedule an onsite or virtual assessment or take advantage of our online program Hip Mobility Mastery at:

https://milestoneperformanceacademy.teachable.com/p/hip-mobility-mastery

Fuel Your Best Self with Expert Nutritional Consultation!

Ready to take control of your health and feel your best? At Milestone, we offer personalized nutritional consultations to help you achieve your wellness goals, whether it's boosting energy, losing weight, or optimizing performance.

Our consultations include:
- Customized Meal Plans. Tailored to your specific lifestyle, preferences, and health needs.
- Nutrient Optimization. Learn how to balance your diet for optimal energy, performance, and overall well-being.
- Weight Management. Sustainable solutions for achieving and maintaining a healthy weight.
- Health Goal Coaching. Expert guidance to help you achieve fitness, wellness, or athletic goals.

No fad diets—just science-backed advice designed to help you nourish your body and live a healthier, happier life!

Get started today and let us help you transform your relationship with food.

📞 Schedule your consultation now! 317-207-7536 or request an appointment today at: https://milestonephysicaltherapyindy.com/appointment-request.php

Reclaim Your Strength: Postpartum Rehabilitation for Moms

Motherhood is beautiful, but so is taking care of YOU. At Milestone, we offer specialized postpartum rehabilitation to help you regain strength, restore your body, and feel your best.

Our personalized programs focus on:
- Core & Pelvic Floor Recovery. Safely rebuild your core and pelvic floor strength to restore stability and function.
- Mobility & Flexibility: Improve movement and reduce stiffness to feel more energized and comfortable in your daily activities.
- Posture & Alignment: Correct common post-pregnancy posture issues, relieving tension and preventing future pain.
- Gentle Strength Training: Designed specifically for new moms, helping you regain muscle tone without overexertion.

We understand the unique challenges of postpartum recovery and offer safe, effective, and compassionate support at every step.

Take time for YOU. Rebuild your body with expert guidance in a supportive environment.

Learn about Cassandra, our women’s health specialist! https://milestonephysicaltherapyindy.com/cassandra-williamson-physical-therapist.php

📞 Contact us today to start your journey to strength and wellness! 317-207-7536 of request an appointment today at https://milestonephysicaltherapyindy.com/appointment-request.php

Unlock Your Child's Athletic Potential with Individualized Training!

At Milestone, we offer tailored athletic development programs designed to enhance youth performance and overall fitness. Our expert coaches focus on:

- Mobility:Building flexibility and range of motion to prevent injuries and maximize movement efficiency.
- Core Strength:Developing a strong, stable core to support every movement, improve posture, and boost power.
- Stability:Enhancing balance and control to improve athletic precision and reduce the risk of injury.
- Movement Regiment:Customized drills and exercises that focus on proper movement patterns to enhance speed, agility, and strength.

Whether your child is looking to excel in a specific sport or build a strong athletic foundation, our personalized programs are built to fit their unique needs. With a focus on technique, injury prevention, and overall athletic growth, we help youth athletes reach their full potential—safely and effectively.

Get started today!Let’s build a stronger, more confident athlete from the ground up.

https://milestonephysicaltherapyindy.com/athletic-development.php

📞 Contact us now to schedule a consultation at 317-207-7536 or request an appointment at:

https://milestonephysicaltherapyindy.com/appointment-request.php

Let Milestone Help You with Your Shoulder Pain!

Request an appointment today at:

https://milestonephysicaltherapyindy.com/appointment-request.php

If you are in town for fall break, sign up your athlete for an assessment to allow for individualized programming to help him/her identify areas of movement opportunity. We are by appointment only for all our athletic development sessions so request your appointment today! We offer this service 5 days/week all year long to accommodate your busy schedule!

https://milestonephysicaltherapyindy.com/appointment-request.php

Injury holding you back? Take advantage of direct access PT in Indiana without the need of a physician referral for 42 consecutive days.

Schedule today by calling us at 317-207-7536

Or request an appointment at:

https://milestonephysicaltherapyindy.com/appointment-request.php

Quick Tips for Nutrient Timing Guidelines around Exercise.

Need help with a better training and nutrition focus? Let our professionals at Milestone help guide you to a better spot! No contracts, only commitments to your goals!

Request a Training, Nutrition consultation or learn more about Milestone and our offerings below:

https://linktr.ee/milestonept

We love taking good care of our patients! If you have physical therapy needs then give our team at Milestone a chance to get you in a better spot!

Request an appointment at:

https://milestonephysicaltherapyindy.com/appointment-request.php

Happy Labor Day from our Milestone Family!

The 1st Labor Day took place in New York City in 1882 and was initially a day of protest to help lobby for better workers rights.

We are grateful for how far we have come today and the opportunity to continue to get better with supporting our fellow workers. It takes all of us uniting for a greater cause to make a better America! 🇺🇸

Looking for top-notch physical therapy and training? Let me tell you why our locally owned company stands out from the big corporate chains.

At Milestone Physical Therapy and Training, we believe in personalized care. When you walk through our doors, you're not just another number – you're part of our community. Our dedicated team takes the time to get to know you, understand your unique needs, and tailor a treatment plan just for you.

Unlike the big corporate companies, where you might feel like you're on a conveyor belt, we offer a warm, welcoming environment where you can feel at home. Our therapists are not only highly skilled but also genuinely care about your progress and well-being.

Plus, by choosing us, you're supporting a local business that gives back to the community. We’re invested in your health and the health of our neighborhood.

But here's the best part: You have a choice! With direct access in Indiana, you can come see us for up to 42 days without needing a physician referral. That means you can start feeling better, faster.

Come experience the difference that personalized, local care can make. We can't wait to help you achieve your goals!

Request an appointment today either at or South Indy or Northeast Indy clinics at:

MilestonePhysicalTherapyIndy.com

Grant came to us with a left shoulder injury he suffered during last college baseball season. We worked hard on getting his mobility and stability to a much better spot while taking into consideration some specific movements he needed to get into with being a catcher. Grant is well prepared to transition back to school at Purdue- Ft Wayne for his Sophomore season with no hesitation on resuming all his baseball activities. Great work Grant. We are rooting for you!