Stretching is one of the simplest yet most effective ways to protect your body from injury, whether you’re an athlete, someone with an active hobby, or someone just tackling tasks around the house. At Clear Lake Physical Therapy & Rehab Specialists (CLPTRS), we often see patients dealing with strains, sprains, and joint pain that could have been minimized or even avoided through proper stretching. Understanding how and why stretching helps can be a key part of your injury prevention routine.

Why should you stretch? Stretching helps improve flexibility, increase blood flow to muscles, and prepare the body for physical activity. When muscles are tight or stiff, they’re more prone to tearing or becoming overworked. Stretching helps lengthen the muscle fibers, making them more resilient to the demands of movement and exertion.

For example, if you go for a run without warming up your hip flexors, hamstrings, and calves, you increase your risk of pulling a muscle or experiencing joint discomfort. Stretching improves your range of motion and balance, both of which are critical for injury prevention, especially as we age.

There are two primary types of stretching: dynamic and static. Both serve different purposes in injury prevention.

Dynamic stretching involves controlled movements that warm up the muscles and prepare them for activity. This might include leg swings, arm circles, or walking lunges. Dynamic stretches are best done before exercise, as they help increase circulation and “wake up” the muscles.

Static stretching involves holding a stretch for 15–60 seconds. This type of stretching is most beneficial after activity, helping muscles relax, reduce tension, and improve flexibility over time.

Incorporating both types of stretching into your routine can make a significant difference in how your body performs and recovers.

Which muscles should you stretch? To maximize injury prevention, focus on the muscle groups you use most. For runners, this means calves, hamstrings, quads, and hip flexors. For people who sit at a desk all day, the neck, shoulders, and lower back benefit from regular stretching. Even simple movements like reaching overhead or touching your toes can help keep your body limber and reduce stress on joints and tendons.

While stretching is beneficial, it’s important to do it correctly. Bouncing, forcing a stretch, or holding your breath can do more harm than good. Ease into each stretch, breathe deeply, and listen to your body. Never push into pain. Mild discomfort is normal, but sharp pain is a sign to stop.

Remember: stretching isn’t just for athletes. It’s a vital habit for anyone who wants to move better, feel stronger, and prevent injury. Make it part of your daily routine and give your body the care it deserves.

If you’re recovering from an injury or dealing with chronic stiffness, a personalized stretching plan from a physical therapist can help. At CLPTRS, our therapists can guide you through safe, effective stretches tailored to your needs and activity level. Visit one of our clinics in Amery, Clear Lake, Prairie Farm, or Turtle Lake. Please call (715) 263-4103 to schedule an appointment.

At Clear Lake Physical Therapy and Rehab Specialists (CLPTRS), our team is always seeking advanced techniques to help patients recover more efficiently and feel their best. One such technique gaining popularity among both therapists and patients is dry needling, a modern treatment that targets muscular pain and dysfunction with impressive results.

Dry needling involves the use of very thin, solid needles, similar to acupuncture needles, that are inserted into trigger points or tight areas within the muscles. While the technique may sound intimidating, it’s a safe and effective tool that can relieve pain, increase flexibility, and improve muscular function.

Tessa Traynor, DPT, is one of the physical therapists at CLPTRS who has undergone advanced training in a method known as Integrative Dry Needling. This newer approach goes beyond just addressing muscle trigger points. It also focuses on what are called “homeostatic neurotrigger points,” or nerve bundles that influence pain and dysfunction in surrounding areas.

“Dry needling is a very beneficial form of therapy to help with reducing pain and improving muscular function,” says Tessa. “Although the needles are very thin (acupuncture needles), they hold a lot of power within the deeper tissues.”

She explains that targeting the nerve bundles near a painful area helps reduce discomfort more effectively. “I wanted to learn about this form of needling as it builds on my basic needling skills of just targeting trigger points to better treat my patients. We have had significant improvement in our patients, being able to reduce pain and improve their function more quickly. I enjoy dry needling due to the immediate effects of it and the enjoyment patients get from it!”

Dry needling can be especially effective for patients dealing with chronic pain, sports injuries, tension headaches, muscle stiffness, and even post-surgical discomfort. It’s often combined with traditional physical therapy treatments like exercise and manual therapy for optimal results.

Kyle Larson, DPT, Clinic Director at CLPTRS, offers a unique perspective. “At first, I was hesitant to learn about it because I am fearful of needles,” he admits. “After my training class, my fears were gone as it was not painful at all, and I had a whole new perspective on how this treatment could be a great tool to use for patients.” Like Tessa, the success stories of his colleagues and the growing body of research motivated Kyle to support the method. “There is a lot of great research out there demonstrating the effectiveness of the treatment when used in combination with exercise.”

He’s already seen meaningful outcomes in his patients. “I have seen very quick results in the first few weeks of learning how to dry needle, even after the first session. Most patients say they feel less pain and are more flexible after sessions involving dry needling.”

At CLPTRS, the integration of dry needling into personalized treatment plans is just one more way the team delivers cutting-edge care with a compassionate touch. Whether you’re dealing with lingering pain, recovering from an injury, or looking to move more freely, dry needling might be a powerful next step on your path to healing. Call us today at (715) 263-4103.

At Clear Lake Physical Therapy & Rehab Specialists (CLPTRS), we’re always looking for ways to expand our expertise and provide the most effective treatments to support your recovery and
well-being. One of the specialized tools we use is dry needling, which can help relieve pain, reduce muscle tension, and restore function for a wide range of conditions.

Dry needling is not new to CLPTRS—it’s a valuable part of our treatment toolbox and has brought great results to many of our patients. We’re excited to share that our team is continuing advanced training to expand dry needling services to all four of our clinic locations: Clear Lake, Turtle Lake, Amery, and Prairie Farm.

But what exactly is dry needling? It’s a technique performed by licensed physical therapists that involves inserting a thin, sterile needle into muscles, tendons, or connective tissue. Unlike  acupuncture, which is based on traditional Chinese medicine, dry needling is rooted in modern Western medical principles and anatomy. It’s designed to treat myofascial trigger points—tight
bands or knots in a muscle that can cause pain, limit movement, or lead to referred pain patterns.

How does it work?
Dry needling stimulates the body’s natural healing response. By creating a micro-lesion in the affected tissue, it helps improve blood flow, reduce inflammation, and encourage muscle relaxation. Many patients report rapid improvements in both pain and mobility.

Key benefits of dry needling include:
● Pain relief for chronic and acute conditions
● Improved range of motion
● Decreased muscle tension
● Faster recovery from injuries
● Better muscle activation and movement patterns

It’s particularly effective when paired with other physical therapy techniques such as stretching, strengthening, manual therapy, and patient education. Patients who benefit from dry needling
often experience conditions such as:
● Neck and back pain
● Rotator cuff injuries

● Headaches and jaw pain (TMD)
● Sciatica or nerve-related pain
● Sports injuries and overuse syndromes

At CLPTRS, our team is committed to staying current with the latest treatment methods through continuing education and hands-on training. As more of our providers complete advanced
coursework, we’re thrilled to offer expanded access to dry needling services at every location—ensuring more patients can benefit from this effective and personalized approach to
care.
If you’re dealing with pain or muscle tightness that hasn’t responded to other treatments, dry needling may be a valuable option for you. Call us at (715) 263-4103 to schedule an evaluation
and learn more about how we can help.

Bringing a new baby into the world is a joyous experience, but for many women, postpartum recovery can be challenging. Pregnancy and childbirth significantly strain the body, particularly the core and pelvic floor muscles. Many mothers experience issues such as back pain, weakened abdominal muscles, and bladder control challenges. Fortunately, physical therapy at Clear Lake Physical Therapy and Rehab Specialists (CLPTRS) can play a crucial role in postpartum recovery, helping women regain strength, stability, and confidence in their bodies, no matter how much time has passed since they delivered.

During pregnancy, the core muscles, including the abdominals and pelvic floor, stretch and weaken to accommodate a growing baby. After delivery, these muscles may struggle to support the spine and bladder effectively. Let’s talk about some of the possible issues this can cause.

Bladder leakage (urinary incontinence): Many women experience leaking when they sneeze, cough, or exercise due to weakened pelvic floor muscles.

Pelvic pain or pressure: Weakness or misalignment in the pelvic area can cause discomfort or a feeling of heaviness.

Diastasis recti: This condition occurs when the abdominal muscles separate during pregnancy, creating a gap in the midsection that can contribute to core instability and back pain.

Lower back and hip pain: With core weakness, the body compensates in other areas, often leading to strain and discomfort.

Targeted physical therapy can help address these issues by restoring strength and function to the core and pelvic floor, even if you delivered years ago! A skilled physical therapist at CLPTRS can assess a woman’s core and pelvic floor function and develop a personalized treatment plan. This may include:

Pelvic floor strengthening. While Kegel exercises are a common recommendation, they aren’t the only solution. A physical therapist can guide women in performing pelvic floor contractions correctly, ensuring they engage the right muscles without overcompensating with surrounding areas.

Core rehabilitation: Strengthening the deep core muscles, such as the transverse abdominis, helps stabilize the spine and reduce issues like diastasis recti. Exercises such as diaphragmatic breathing, gentle abdominal bracing, and functional movements can gradually restore strength.

Bladder Control Strategies: If bladder leakage is a concern, our therapists can teach techniques like timed voiding, pelvic floor coordination, and strengthening exercises to improve bladder control.

Safe Return to Exercise: Many women are eager to return to fitness after delivering a baby, but jumping into high-impact workouts too soon can worsen postpartum issues. A physical therapist can provide a structured, safe progression back to exercise.

Every woman’s postpartum recovery is different. If you experience ongoing pelvic discomfort, bladder leakage, back pain, or difficulty engaging your core, physical therapy can help. At CLPTRS, our experienced team is here to support your recovery, helping you regain strength and confidence in your body.

If you’re dealing with pain or an injury, you might think surgery is your only option. But what if you could avoid the operating room and still get relief? In many cases, physical therapy is just as effective; without the risks, high costs, and long recovery times that come with surgery. At Clear Lake Physical Therapy & Rehab Specialists (CLPTRS), we help people regain strength and mobility without surgery.

Surgery can be life-changing when absolutely necessary, but it’s not always the best first step. Physical therapy is often the better option for these reasons:

• It’s non-invasive. No incisions, no anesthesia, no hospital stays—just hands-on care and guided exercises.
• You recover faster. Physical therapy helps you heal naturally, often getting you back to normal life sooner than surgery would. 
• There are fewer risks. Surgery can come with complications like infections, blood clots, and long recovery times. Physical therapy avoids all of that.
• You build long-term strength. Physical therapy focuses on fixing the root cause of pain, so you don’t just heal, you get stronger and prevent future issues.

A lot of common conditions respond well to physical therapy and no surgery is needed. Let’s look at some examples of injuries and pain when physical therapy might be the best choice, allowing you to avoid an operation.

Many people suffer from joint pain and arthritis. Think you need a knee or hip replacement? Maybe not. Physical therapy can help by strengthening the muscles around your joints, improving mobility, and teaching you pain management strategies.

Chronic back or neck pain is often caused by weak muscles, poor posture, or disc issues. Surgery isn’t always the only answer. CLPTRS can ease pain with targeted exercises, hands-on therapy, and movement adjustments.

If you have shoulder pain from a rotator cuff issue, don’t rush into surgery. Many people regain full movement and strength with physical therapy alone.

Any injury from overuse might be repaired through physical therapy. Issues like tennis elbow, Achilles tendonitis, and carpal tunnel syndrome can often be treated with physical therapy instead of surgery. The key is reducing inflammation, strengthening the area, and fixing movement patterns.

Sometimes, surgery is the right call. Like when there’s a complete ligament tear or severe structural damage. But even in those cases, physical therapy certainly plays a crucial role in recovery. Pre-surgical therapy can help you go into surgery stronger, and post-surgical therapy ensures you heal properly.

Not sure if physical therapy is the right call for your pain? At CLPTRS we can help you figure out the best treatment plan. Whether it’s rehab, surgery, or a combination of both, we’ll guide you every step of the way. 

At Clear Lake Physical Therapy & Rehab Specialists (CLPTRS), one of the many services we provide to restore human performance is dry needling. But just what is dry needling? 

Dry needling is a cutting-edge technique designed to ease pain and improve mobility. It involves the use of thin, sterile needles inserted into trigger points or tight bands of muscle tissue. These trigger points can cause localized pain or contribute to referred pain in other areas. The goal is to release muscle tension, enhance blood flow, and stimulate the body’s natural healing processes.

Unlike acupuncture, which is rooted in traditional Chinese medicine, dry needling is based on modern Western medical principles and is performed by specially trained physical therapists.

Dry needling offers a wide range of benefits for people experiencing various musculoskeletal conditions and can help in several ways.

One of the primary benefits of dry needling is its ability to provide significant pain relief. By targeting trigger points, dry needling reduces muscle tightness and alleviates chronic pain associated with conditions like back pain, neck pain, sciatica, and more.

For individuals dealing with stiffness or limited mobility, dry needling can help relax tight muscles, making it easier to move without discomfort. This benefit is especially useful for athletes recovering from injuries or individuals managing conditions like frozen shoulder or post-surgical stiffness.

Dry needling also promotes faster recovery by increasing circulation to the treated area. Improved blood flow delivers oxygen and nutrients to tissues, accelerating the healing process.

Muscle tension in the neck and shoulders causes many headaches and migraines. Dry needling can address these trigger points, often providing immediate relief.

When paired with other physical therapy techniques, such as manual therapy or therapeutic exercises, dry needling becomes part of a holistic approach to wellness, addressing both the symptoms and root causes of discomfort.

The feedback from our patients has been overwhelmingly positive. Sometimes even astonishment, with one patient recently declaring, “Why isn’t everyone talking about this? It’s amazing!”

At CLPTRS, we are committed to staying at the forefront of rehabilitation and wellness. Currently, we have two Doctorate of Physical Therapy staff, Tessa Traynor and Nada Abouelnaga, who provide dry needling therapy. We are excited to expand our dry needling services in 2025, with Kyle Larson undertaking continuing education courses to join the team of our certified dry needling practitioners. 

Our goal is to ensure that everyone in our community has access to the best care possible. Whether you’re an athlete, a working professional, or someone managing chronic pain, dry needling may be the solution you’ve been searching for.

Schedule an appointment today and discover why so many patients are calling dry needling a game-changer for pain relief and mobility. At CLPTRS, we’re not just treating conditions; we’re restoring human performance and helping you live your best life. 

Clear Lake Physical Therapy and Rehab Specialists (CLPTRS) is excited to announce a new service dedicated to treating pelvic floor dysfunction, a common yet often overlooked issue that can greatly affect quality of life. 

Pelvic floor dysfunction occurs when the muscles in the pelvic area (your core muscles and saddle area) aren’t working correctly, leading to issues like urinary or bowel changes, pelvic pain, or difficulty with everyday activities like walking. This condition can affect both men and women, often leading to social avoidance and a diminished ability to engage in everyday activities.

Pelvic floor physical therapy is an essential tool for many, particularly postpartum women, as part of their recovery. While this therapy is gaining recognition in the United States, acceptance and awareness remain lower here compared to many European countries, where pelvic floor therapy is a standard part of postpartum care. 

Anyone can experience pelvic floor dysfunction, not just postpartum women. Men and women alike may develop symptoms because of a variety of causes, such as abdominal surgery (appendectomy or gallbladder removal), chronic back pain, or perineal trauma. This condition can manifest as issues with bladder or bowel control, making some people avoid social situations due to the anxiety of potential accidents. CLPTRS strives to be a valuable resource for anyone in this situation, helping bring back confidence.

CLPTRS encourages pregnant women, in particular, to be proactive in their recovery journey. The earlier a woman begins pelvic floor therapy, even before childbirth, the better her chances of a positive outcome in recovery. Addressing these issues promptly can prevent them from becoming long-term concerns, empowering women to return to their routines with confidence and comfort.

Physical therapy for pelvic floor dysfunction focuses on re-educating pelvic muscles, helping patients learn how to control and strengthen them to improve both comfort and function. Pelvic floor physical therapy at CLPTRS is a personalized experience tailored to each patient’s specific needs. Therapists work closely with patients to address their symptoms, whether they are related to muscle strength, coordination, or even breathing techniques. This approach ensures a comprehensive, effective therapy that meets each patient where they are, helping them progress steadily toward recovery.

Whether the cause of pelvic floor dysfunction stems from childbirth, surgery, injury, or chronic pain, CLPTRS is here to help. This treatment can make a profound difference in day-to-day life by improving muscle control, reducing discomfort, and restoring independence. With the introduction of pelvic floor therapy, Clear Lake Physical Therapy & Rehab Specialists is proud to be a local leader in providing compassionate, forward-thinking care for those in need.

If you or someone you know is struggling with pelvic floor dysfunction, contact CLPTRS today to learn more about how this therapy could help. We offer this therapy at any of our four locations.

As the school year begins and sports seasons kick off, it’s important to make sure student athletes stay safe. At Clear Lake Physical Therapy (CLPTRS), we are committed to helping young athletes in our community stay healthy and strong, so they can play their best and avoid getting hurt.

We’re excited to partner with Clayton and Prairie Farm school districts as their sports medicine providers. This partnership helps us make sure that student athletes get the care they need, right at school. By offering onsite care, easy access to physical therapy, and expert advice, we’re helping athletes play safely and reach their full potential.

Kyle Larson, DPT is at Prairie Farm High School every Monday from 3:30-4:30, and Emily Monson, PT is at Clayton High School every Wednesday from 3:15-4:30. These visits allow athletes to get quick attention for any injuries, so they can receive treatment right away.

But we know injuries can happen anytime, not just when a therapist is at school. That’s why student athletes can also make appointments at any of our CLPTRS offices if they need to be seen sooner. Our therapists can help decide if an athlete is ready to play again, if they need to see a doctor, or if they should start physical therapy.

We have offices in Amery, Clear Lake, Prairie Farm, and Turtle Lake, so we can help athletes from a large area prevent injuries and recover from injuries and surgeries.

Our therapists work as a team to make sure every athlete gets the right care and a recovery plan that fits their needs, so they can play their best for their team.

Our performance center in Clear Lake is also an important part of our care. It is a nice, sizable space for agility training and other fun exercises that help athletes get better and improve their skills.

Playing sports in school isn’t just about winning games. It’s about learning, growing, and staying healthy. Having sports medicine services in schools helps prevent injuries, teaches safe practices, and supports athletes as they develop their skills.

As the school sports seasons continue, let’s focus on safety and well-being. With the right care and support, our student athletes can enjoy the game, get better at their skills, and stay healthy.