https://www.spineandsportsrehab.com/blog daily 0.75 2026-01-23 https://www.spineandsportsrehab.com/blog/snow-shoveling-tips monthly 0.5 2026-01-23 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623063915239-YFG45GA12QR1U2WSVFOV/Shoulder-circles.jpeg Blog - Snow Shoveling Tips - Make it stand out Shoulder Circles https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623063925810-ZB6OZRJGDRUGS6COW8EK/Back-warm-up.jpeg Blog - Snow Shoveling Tips - Make it stand out Back Warm-Ups https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623063005563-GS9M9YK0515Q0XYV6B56/shutterstock_590403908.jpg Blog - Snow Shoveling Tips - Good spine angle and bent knees. Rather than twisting your back, keep the spine in a neutral position and use your legs to bend and pivot, or reposition your feet when tossing snow. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623063076006-ETF3YBL0YUGVGCHQS99Y/shutterstock_127785704.jpg Blog - Snow Shoveling Tips - If at any point you experience pain or discomfort while shoveling, it is important to either slow down your effort or stop. Do not ignore the body’s early warning signs of an injury. Muscular fatigue is expected; however, be aware of any chest pain or pressure, nausea, cold sweat, sudden dizziness, or shortness of breath. These are all signs of heart attack, and if you experience any of these symptoms, call 911 immediately. Make sure to stay hydrated. Even though it’s cold outside and sweating may not be as prevalent, dehydration can still occur. Pre-hydrate before you shovel and drink plenty of water or electrolyte supplements during breaks. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623063181664-3830FD4DVW7SUN5Y8UO2/shutterstock_52454677.jpg Blog - Snow Shoveling Tips - Outsource the Task For some people, hiring the neighborhood kid, contracting with a landscaping service, or giving a neighbor a few dollars to snow-blow your sidewalk is far cheaper than co-payments for doctor and physical therapist visits, or even a trip to the hospital! Listen to your body’s signals and know that asking for help in some situations may be the best course of action. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1614205137884-U52MYKW7MNTYMWCB1K42/Thoracic+spine+1.jpg Blog - Snow Shoveling Tips - Finally, if pain persists after shoveling, it may indicate a serious injury. Physical Therapists are specifically trained in treating movement dysfunctions and musculoskeletal pain with manual therapy and neuromuscular re-education strategies. A good PT can teach you specific stretches, strengthening, or core exercises that will help protect you from injury and keep you active this winter and beyond. https://www.spineandsportsrehab.com/blog/gift-wrapping-ergonomics-ypf5w monthly 0.5 2025-12-19 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622826956438-1KLUICG5H3QG4PK46XHO/shutterstock_525689236_1000.jpg Blog - Gift Wrapping Ergonomics - Does gift wrapping get you down? Follow this list of helpful tips to keep you on your toes this holiday season. https://www.spineandsportsrehab.com/blog/thanksgiving-ergonomics monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/d69987ed-67ca-4947-83b1-c3bb396d6d16/thanksgiving+5.jpg Blog - Thanksgiving Ergonomic Tips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/challengeswithprolongedsitting monthly 0.5 2025-10-29 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1761755690424-CTTXLW2SIR78VHACLJWL/AdobeStock_224201092.jpeg Blog - Challenges of Prolonged Sitting and How to Mitigate Adverse Effects - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/weightedvests monthly 0.5 2025-10-09 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/f344699f-d075-4adc-b1fa-d8aa4aa6ae75/weighted_vest.jpeg Blog - Weighted Vests: A Physical Therapist's Perspective on Bone Health Benefits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/welcome-to-ssrc-sam-novograd monthly 0.5 2025-09-24 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/9588dae8-6061-48b4-97f0-753897fd6ca0/Sam_Novograd.jpg Blog - Welcome to SSRC, Sam Novograd! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/gardeningtips monthly 0.5 2025-05-19 https://www.spineandsportsrehab.com/blog/therapeutic-massage monthly 0.5 2025-05-19 https://www.spineandsportsrehab.com/blog/stretch-lab monthly 0.5 2025-02-27 https://www.spineandsportsrehab.com/blog/clinicmoving/openmonday monthly 0.5 2024-01-16 https://www.spineandsportsrehab.com/blog/clinicmoving monthly 0.5 2023-08-28 https://www.spineandsportsrehab.com/blog/tmj-tmd-jaw-pain monthly 0.5 2023-07-15 https://www.spineandsportsrehab.com/blog/runningtips monthly 0.5 2023-04-13 https://www.spineandsportsrehab.com/blog/homeofficeergonomics monthly 0.5 2022-11-22 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/5fabc24a-0e62-4d8b-a518-eba75dfc7475/Posture+Ergo+8.jpg Blog - Home Office Ergonomics Tricks and Tips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/acutevschronicpain monthly 0.5 2022-10-19 https://www.spineandsportsrehab.com/blog/maskpolicyupdate monthly 0.5 2022-10-25 https://www.spineandsportsrehab.com/blog/benefitsofbeignoutside monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1e7be028-217a-4e84-b369-ca303e948ca2/shutterstock_361439009.jpg Blog - Some Benefits of Being Outside - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/sunprotection-6pbtc monthly 0.5 2022-07-20 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/f019dd2d-715f-4ee4-81de-411dbbd4ee7f/Hydration+5+small.jpg Blog - how to protect yourself from the sun Wearing clothing that is suitable for extreme heat will make a difference in how your body handles the summer sun. The type of clothing you wear effects how well air can circulate over your skin to allow heat to dissipate and moisture (sweat) to evaporate. If sweat cannot evaporate from your skin, then skin temperature and discomfort increase. The following are tips are for appropriate clothing options for the extreme heat and sun of Maryland summers. Always follow your physician’s advice on how much sun and heat is acceptable for your underlying medical conditions. https://www.spineandsportsrehab.com/blog/hydration-in-the-heat monthly 0.5 2022-07-20 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/51245323-640f-44ce-b2f2-7ae14403c16e/Hydration+3.jpg Blog - hydration in the heat Hydration is important year-round, and in the summer months it becomes even more of a necessity with the heat. Drinking enough water has many benefits: it can aid digestion, improve cognitive function, maintain body temperature, and just generally make you feel better. https://www.spineandsportsrehab.com/blog/importanceofsleep monthly 0.5 2022-07-05 https://www.spineandsportsrehab.com/blog/maskpolicymarch2022 monthly 0.5 2022-05-09 https://www.spineandsportsrehab.com/blog/menspelvicphysicaltherapy monthly 0.5 2022-03-14 https://www.spineandsportsrehab.com/blog/magicofbalance monthly 0.5 2022-02-16 https://www.spineandsportsrehab.com/blog/whatareknots monthly 0.5 2022-01-26 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/3eae33be-c012-4ad0-a78b-f37f93d38910/poor+ergo.jpg Blog - What are knots? https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/cf975f4d-0f97-4454-adfe-fa4b1dbcf1a7/Cspine+STM.jpg Blog - What are knots? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/welcome-to-ssrc-dr-kristen-emond monthly 0.5 2021-05-14 https://www.spineandsportsrehab.com/blog/abdominal-and-core-musculature monthly 0.5 2021-09-01 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622804227590-IZB1Z7XKWZORSP2OG4A2/core_2.jpeg Blog - Abdominal & Core Musculature - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622804351866-YQK92AJE1DF1ZUCLN0EB/core_3.jpeg Blog - Abdominal & Core Musculature - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/thoracic-spine-education monthly 0.5 2023-08-24 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622805505981-DQXZWS8YR7ZWBLHN6PTO/ThoracicVertebrae_313571399.jpeg Blog - Thoracic Spine Education - If your thoracic spine is too stiff, you may experience tightness or pain in your neck, shoulders, lower back, and hips. You may even have difficulty breathing! In order to turn your head or reach overhead with your arms, the top of your thoracic spine has to be able to move adequately. If the top of your thoracic spine is too rigid, your shoulder and neck muscles have to work a little harder in order to achieve adequate movement. Similarly, to rotate your body or bend forward, the lower part of your thoracic spine needs to be able to move with ease. If adequate rotation or bending does not occur in the thoracic spine, then your lower back will have to pick up the slack and labor more than necessary. Over time, all of the extra stress will accumulate and may cause undue discomfort or pain. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622806830226-94KNLJE0SDZKZIQ5UON1/FoamRoller_514244359.jpg Blog - Thoracic Spine Education - If you try the foam roll and it does not seem to improve your symptoms, make an appointment with a physical therapist at Spine and Sports Rehabilitation. We will do a comprehensive analysis of your biomechanics and will identify the root cause of your pain. We will provide a targeted treatment (more sophisticated than a foam roll) with the goal of addressing your spine mechanics and returning you to optimal function. https://www.spineandsportsrehab.com/blog/ssrc-now-offers-dry-needling monthly 0.5 2021-06-04 https://www.spineandsportsrehab.com/blog/cervicogenic-headaches monthly 0.5 2021-05-13 https://www.spineandsportsrehab.com/blog/cyclist-search-for-power monthly 0.5 2021-06-04 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622810698025-WO94HIC5K85JED1UTYWV/Bike6.jpeg Blog - 42-Year-Old Cyclist’s Search for Power. - While sitting on your frame, your torso should form a 45-degree angle with your hips (with the foot that is in the 12 o’clock position); your torso should form a 90-degree angle with your arms; slight bend in your elbow while on the handlebars. The fore/aft (front/back) alignment; the front of your knee should be directly over the pedal spindle if you were to drop a line down from the kneecap. The knee should be bent about 10-20 degrees when the pedal is in the 6 o’clock position. Lastly, the saddle should be level and parallel to the ground. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622811231873-7FD923RASPWGEWV3C4S1/Bike_RHip_jumps_up.jpeg Blog - 42-Year-Old Cyclist’s Search for Power. - Right hip jumps up. Right hip jumps up. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622811903382-O7DKM7M9X8IYSUZ6M7T2/Bike_hips_level.jpeg Blog - 42-Year-Old Cyclist’s Search for Power. - Hips stay mostly level. Hips stay mostly level. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622813215624-6S1DKUTG37H290B1G4NL/Bike_trigger_release.jpeg Blog - 42-Year-Old Cyclist’s Search for Power. - Make it stand out Trigger Point Release https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622813182613-O21703FU7ZIFEDVLQ0V8/Bike_manual_traction.jpeg Blog - 42-Year-Old Cyclist’s Search for Power. - Make it stand out Manual Traction https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622813402967-P0PRNPZNIWGGA9I62P0Z/Bike_ankle_manipulation.jpeg Blog - 42-Year-Old Cyclist’s Search for Power. - Make it stand out Ankle Manipulation https://www.spineandsportsrehab.com/blog/pain-education monthly 0.5 2021-05-13 https://www.spineandsportsrehab.com/blog/covid-19-safety-policy monthly 0.5 2021-08-30 https://www.spineandsportsrehab.com/blog/lung-congestion-advice monthly 0.5 2021-06-04 https://www.spineandsportsrehab.com/blog/covid-19-preparedness monthly 0.5 2021-05-13 https://www.spineandsportsrehab.com/blog/mattresses monthly 0.5 2021-06-04 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622824150057-UJPI76K6JZTG87N5L5P5/shutterstock_1107788831.jpg Blog - Mattresses - SIDE SLEEPER Lying on your side is better than sleeping on your stomach because your spine rests in a more neutral position with regards to its natural curves. Since you are favoring one side, this can have a negative effect on your body if you lack proper muscle stabilization. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622824221075-NO3LUUUQAVFL8YPFVZ99/shutterstock_1107788375.jpg Blog - Mattresses - BACK SLEEPER Lying on your back provides the best support relative to how the human spine is constructed. This is probably the best sleep position. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622824314413-3MS31WYB1UI337TNO5ZP/shutterstock_1229925817.jpg Blog - Mattresses - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/blog/holiday-safety-tips monthly 0.5 2024-12-17 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622825208105-3IO54XMLL8QPD3UQBYD1/shutterstock_516212899.jpg Blog - Holiday Safety Tips - Wrapping presents? Be sure to: Avoid sitting on the floor or a soft surface. Instead, sit at the kitchen or dining room table to decrease stress on the spine and pelvis. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622825803519-FJOVYLXQVKRYJJS2XZFB/shutterstock_517313689.jpg Blog - Holiday Safety Tips - Traveling? Remember: Bring lumbar support (and neck pillow) for travel on planes and in the car. On long car rides, stop and walk every hour if possible. This would be a great time to do a few PT exercises! https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622826176281-ADD4TXLXCW4OL3S4KTLU/shutterstock_1525248872.jpg Blog - Holiday Safety Tips - Hosting? Keep your abdominals and pelvic floor braced when lifting the roast beast in and out of the oven. While cleaning your house, keep your core tight and your spine straight. Take rest breaks as needed. If possible, get help so that you can focus on other things. Check out this video for guidance on vacuuming https://www.spineandsportsrehab.com/blog/gift-wrapping-ergonomics monthly 0.5 2021-12-15 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622826956438-1KLUICG5H3QG4PK46XHO/shutterstock_525689236_1000.jpg Blog - Gift Wrapping Ergonomics - Does gift wrapping get you down? Follow this list of helpful tips to keep you on your toes this holiday season. https://www.spineandsportsrehab.com/blog/plantar-fasciitis-explained monthly 0.5 2021-06-07 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622827663453-SLR38EERDLT6U4SGTGSS/shutterstock_325773581.jpg Blog - Plantar Fasciitis Explained - Some sources claim that stretching the plantar fascia because it has “gotten tight” is the first line of treatment. To them, we say “HOGWASH.” Stretching the plantar fascia, (with night splints for example), WILL probably stretch the tissue. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622827758641-05I1QQZ33T2SWP3VXMCJ/shutterstock_342518315.jpg Blog - Plantar Fasciitis Explained - More often, however, addressing deep trigger points in the muscles of the lower leg (gastroc, soleus, tibialis posterior, and peroneals) can help to “release” the muscles and the foot bones to reduce stress on the plantar fascia. Trigger points may also be causing referred pain which might mimic plantar fasciitis. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613092025442-QTGE6U4IZ6RP5J3IL7N1/peripheral_joint450.jpg Blog - Plantar Fasciitis Explained - If the above techniques are not working for you, you may need more advanced treatments, such as manual therapy to improve the mobility and motor control of your foot, ankle, hip, or spine. Seek the care of a skilled physical therapist and start working on a treatment plan to be free of pain. https://www.spineandsportsrehab.com/blog/welcome-to-ssrc-dr-philippe-schafer monthly 0.5 2021-05-14 https://www.spineandsportsrehab.com/blog/morning-aches-and-pains monthly 0.5 2021-06-07 https://www.spineandsportsrehab.com/blog/new-partner-jc-metivier monthly 0.5 2021-05-14 https://www.spineandsportsrehab.com/blog/the-dos-and-donts-of-lifting monthly 0.5 2021-06-07 https://www.spineandsportsrehab.com/blog/gardening-tips-for-a-healthy-spring monthly 0.5 2021-06-07 https://www.spineandsportsrehab.com/blog/cheryl-conrad-retirement-announcement monthly 0.5 2021-06-07 https://www.spineandsportsrehab.com/blog/hypermobility-part-2 monthly 0.5 2022-07-06 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623064467090-I8EU3D9V3Y7DZYF5V111/Hypermobile-1.png Blog - Hypermobility (Part 2) - To help alleviate joint pain and discomfort, people with hypermobile joints must change their position frequently! Some patients sit on a stability ball instead of a traditional desk chair. This allows the body to make frequent subtle movements while sitting, relieving pressure on the joints. Alternate between sitting and standing positions. Patients may also find that a height-adjustable desk can reduce joint pain while providing many other positive health benefits. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623064723454-9G43XQ5H74ELAG4UEE92/Hypermobile-2.png Blog - Hypermobility (Part 2) - Make it stand out If the correct position is used to get a muscle stretch, this is how far this hypermobile person can lift their leg before feeling an uncomfortable stretch https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623064753987-GUO0WY0BVNVNVMRNMVQE/Hypermobile-3.png Blog - Hypermobility (Part 2) - Make it stand out But if a nearly undetectable compensation is made, and the hip joint is used to “go around” the hamstrings muscle, suddenly the pose looks like this. https://www.spineandsportsrehab.com/blog/welcome-to-ssrc-dr-josh-welch monthly 0.5 2021-05-14 https://www.spineandsportsrehab.com/blog/jc-young-alumnus-of-the-year monthly 0.5 2021-05-14 https://www.spineandsportsrehab.com/blog/jc-lax-testimonial monthly 0.5 2021-06-07 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623065495500-OWO55M6A14FRCQXAZ4CI/JC-lax-3.jpeg Blog - JC - Lax Testimonial - Learn more about J.C. and our Lacrosse Program. https://www.spineandsportsrehab.com/blog/hypermobility-part-1 monthly 0.5 2022-07-06 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623067629373-J262JZITQ12K7E1THZ4S/shutterstock_161866685.jpg Blog - Hypermobility (Part 1) - What is hypermobility? This is the first in a series of articles discussing non-pathologic, or normal hypermobility. Physical therapists define “hypermobility” as excessive joint motion. Hypermobility can be generalized, meaning that all (or most) joints of the body are affected, or localized, with only one or a few joints affected. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623067680580-8IK0LUX4OCD019AHX5TG/shutterstock_251505439.jpg Blog - Hypermobility (Part 1) - If you have been told by a medical professional that you have hypermobile joints, understanding your body and what it “wants” and “doesn’t like” can be a powerful tool for self-treatment. https://www.spineandsportsrehab.com/blog/is-stretching-upsetting-your-running-form monthly 0.5 2021-06-07 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623068736484-JA0UNKCY56GBCGNX0Y9C/shutterstock_429487144.jpg Blog - Is Stretching Upsetting Your Running Form? - Before we discuss how a runner may reduce the risk of injury, let's look at what "tightness" does for us regarding running efficiency. Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623068811512-UUOYONXLBTF3ZA2P6NQP/shutterstock_646676062.jpg Blog - Is Stretching Upsetting Your Running Form? - Although stretching may help restore a sense of balance between the left and right sides of your body, stretching just to stretch is useless. However, if you are not having a problem in terms of pain, then stretching may not be necessary. Hurray! https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623068931734-CQQBWXK4YHJV04PQ0718/shutterstock_337043063.jpg Blog - Is Stretching Upsetting Your Running Form? - For your personal assessment, and to help you determine whether stretching is right for you, contact the PT staff at SSRC. https://www.spineandsportsrehab.com/blog/ask-your-legislators-to-repeal-the-medicare-therapy-cap-immediately monthly 0.5 2021-06-07 https://www.spineandsportsrehab.com/blog/holiday-ergonomics monthly 0.5 2021-06-07 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623070154811-SF6XRAK3IF8SUS0XULPT/shutterstock_333722087.jpg Blog - Holiday Ergonomics - Shopping? Keep in mind: https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1622826725444-VGK58EZ4SH7MBZQB8790/shutterstock_572188825.jpg Blog - Holiday Ergonomics - Wrapping presents? Be sure to: https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623070287229-XRKZG9C4V88CDBG5F5Y8/shutterstock_738955447.jpg Blog - Holiday Ergonomics - Traveling? Remember: https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623070316334-A2CBLBJS4007YFEJQ6SL/shutterstock_766878415.jpg Blog - Holiday Ergonomics - Hosting? Prepare yourself: https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623072900427-HNBCFO66OZHOGC17UZVY/varidesk.png Blog - Holiday Ergonomics - An adjustable stand/computer desk that allows you to work from sitting or standing can help to vary your position during long days at the office. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623074391541-612SJBDL9LYI707KSFUK/Lovehome_Lumbar.jpg Blog - Holiday Ergonomics - Memory foam lumbar support for the car or office can help to promote a “neutral spine” alignment. Memory foam lumbar support for the car or office can help to promote a “neutral spine” alignment. https://www.spineandsportsrehab.com/blog/healthy-thanksgiving-tips monthly 0.5 2021-06-07 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623075023961-X6TURUFX8MTH0COYSVOJ/shutterstock_496613290.jpg Blog - Healthy Thanksgiving Tips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623075086858-WBYJQ9R508Z84IE7VFDK/shutterstock_735091189.jpg Blog - Healthy Thanksgiving Tips - Most importantly, take the pressure off the lower abdominals by unbuttoning that top button after dinner! Happy Thanksgiving. 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https://www.spineandsportsrehab.com/blog-original/tag/Spring monthly 0.5 https://www.spineandsportsrehab.com/staff-conent daily 0.75 2025-09-11 https://www.spineandsportsrehab.com/staff-conent/joshua-k-renzi monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/3decec20-81d5-45de-bc90-8e5914e3be80/IMG_1349-2.jpg Staff Content - JOSHUA K. 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METIVIER - PT, DPT, COMT, FAAOMPT Physical Therapist Co-Owner Member, American Physical Therapy Association (APTA) and American Academy of Orthopedic Manual Physical Therapists (AAOMPT) Email J.C. https://www.spineandsportsrehab.com/staff-conent/joshua-welch monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1620835080460-W9APC52TQ6ZV0I3AJOE4/JoshuaWelch_staff.JPG Staff Content - JOSHUA WELCH - PT, DPT Physical Therapist Member, American Physical Therapy Association (APTA) Email Josh https://www.spineandsportsrehab.com/staff-conent/baileyebert monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1c3c4109-b907-4d21-8f60-b1fdb9611188/Bailey+Headshot.jpg Staff Content - Bailey Ebert - PT, Dpt Physical Therapist Member, American Physical Therapy Association (APTA) Email Bailey https://www.spineandsportsrehab.com/staff-conent/sam-novograd monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/9588dae8-6061-48b4-97f0-753897fd6ca0/IMG_1353-2.jpg Staff Content - Sam Novograd - PT, DPT in Towson Physical Therapist Member, American Physical Therapy Association (APTA) Email Sam https://www.spineandsportsrehab.com/staff-conent/nancy-horney monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1614124337304-65RAFZPPRIWQ7HY4YA0I/NancyHorney_staff.jpg Staff Content - NANCY HORNEY - PTA in Towson Physical Therapist Assistant Member, American Physical Therapy Association (APTA) Email Nancy https://www.spineandsportsrehab.com/staff-conent/regina-lambrinos monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1757600884687-TCUMMYK4M34PB0H4PTAR/IMG_1332-2.jpg Staff Content - Regina Lambrinos - PTA in OWINGS MILLS Physical Therapist Assistant Member, American Physical Therapy Association (APTA) https://www.spineandsportsrehab.com/staff-conent/donna-higgins monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1614133714547-FMKQX51KWC1JZMM12931/DonnaHiggins_staff.jpg Staff Content - DONNA HIGGINS - Front Desk Towson Email Donna https://www.spineandsportsrehab.com/staff-conent/amanda monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/ba91b780-b2c4-4539-9f86-972d74b03e85/Amanda+Web.JPG Staff Content - AMANDA HARNE - Front desk Owings Mills Email Amanda https://www.spineandsportsrehab.com/staff-conent/tammy monthly 0.5 2023-08-29 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/415222bf-5afb-4dc7-ae41-3004340e40a6/image1.jpeg Staff Content - TAMMY HOLTGREFE - BILLING Email Tammy https://www.spineandsportsrehab.com/staff-conent/category/Front+Desk monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/category/Administrative+Staff monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/category/Staff monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/category/Front+Desk+Liaison monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/category/Physical+Therapist+Assistant monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/category/Physical+Therapist monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/category/Practice+Administrator monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/category/Co-Owner monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/tag/Front+Desk monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/tag/Administrative+Staff monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/tag/Staff monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/tag/Billing monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/tag/Physical+Therapist+Assistant monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/tag/Physical+Therapist monthly 0.5 https://www.spineandsportsrehab.com/staff-conent/tag/Co-Owner monthly 0.5 https://www.spineandsportsrehab.com/specialties daily 0.75 2022-05-11 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1614175053998-0HWB63ASPNRAGJN69PI9/Spine_specialties.jpg Specialties https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613092025442-QTGE6U4IZ6RP5J3IL7N1/Peripheral+Joints Specialties https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1614174983809-HNGC4O8O3REXCQROKSKK/VestibularRehab_specialties.jpg Specialties https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1632940813046-IB5Z5UTM8GH1OJM64YJY/jumping+2.jpg Specialties https://www.spineandsportsrehab.com/programsorig daily 0.75 2021-02-12 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1597176656465-AS04QUP6DHSPNWPR3K8Q/image-asset.jpeg Programs https://www.spineandsportsrehab.com/home daily 1.0 2025-09-03 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1334a13a-c914-4001-8bbd-5b92c75e9f38/DSC01763-Edit+copy+medium.jpg Home Meet our hard-working team of physical therapists and administrative staff. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613236897696-RFHK86LX4BV18MV5HKGV/Programs_home.jpg Home Learn more about the physical therapy programs designed to help you reach your individual goals. https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1614100556216-0QL2AGOVEN39UCX7TXOW/Specialties_home.jpg Home Have unique needs? Whether you’re in pain, have physical limitations, or want to reach fitness goals, we can help! https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613237409012-G62Y8CHWBCJDQN43M7T9/Insurance_home.jpg Home https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613237472009-TJZTIRFC4MG65L61DWYX/Resources_home.jpg Home https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613237562487-QFMY6JBLF15IWFG911U6/Exercises_home.jpg Home https://www.spineandsportsrehab.com/work-with-me daily 0.75 2021-02-11 https://www.spineandsportsrehab.com/programs daily 0.75 2026-01-30 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/cac6b65d-dd12-4492-8862-97a5d3cdc8f9/Woman+Weight+Training+with+Physical+Therapist.jpeg https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613091445465-9OHO1UB4LLF88R8E6WKE/onsite_ergo450-e1542319841669.jpg Programs https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613091383434-Z7CMEPHBCHX29Z652EPR/Back-to-Golf+Fitness+Program Programs https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1613091599106-BM6XEI0XPOYNNHLZX4Z6/Obstetric+Physical+Therapy+%2F+Women%E2%80%99s+Health Programs https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/a5f5d0ff-a219-44ef-9f2f-4fa566a2bb57/Pre-work+Screen+Exams Programs https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/f2e64e00-d90a-4cdf-aec4-fb78d5178b28/Male+pelvic+health+guy+small+version.jpg Programs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spineandsportsrehab.com/contact daily 0.75 2024-09-09 https://www.spineandsportsrehab.com/employment daily 0.75 2024-09-09 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1612549449757-UVUK96ORNU7ROC86Z9SE/SSRC_logo_rgb%404x.png Employment https://www.spineandsportsrehab.com/treatment-descriptions daily 0.75 2023-08-29 https://www.spineandsportsrehab.com/physician-faqs daily 0.75 2023-08-29 https://www.spineandsportsrehab.com/resources daily 0.75 2023-08-29 https://www.spineandsportsrehab.com/patient-faqs daily 0.75 2023-08-29 https://www.spineandsportsrehab.com/insurance-forms daily 0.75 2023-11-14 https://www.spineandsportsrehab.com/exercises daily 0.75 2023-08-29 https://www.spineandsportsrehab.com/staff daily 0.75 2023-08-29 https://www.spineandsportsrehab.com/lacrosse daily 0.75 2023-08-29 https://images.squarespace-cdn.com/content/v1/601d8361d554a87316c0bf5e/1623065495500-OWO55M6A14FRCQXAZ4CI/JC-lax-3.jpeg Lacrosse - Our Lacrosse Program J.C. Metivier, PT, DPT, COMT, FAAOMPT leads a lacrosse-specific rehabilitation and training program for any type of orthopedic injury. Dr. Metivier, a former Division I college lacrosse player, offers his unique perspective and emphasis on proper biomechanics for successful play. How We Can Help Expert analysis, treatment, and prevention from our advanced clinical staff. Specific and personalized rehab program and exercises based on position. Collaboration with coaching staff as needed to transition and return the athlete back to full participation in club or school games and practices. Start Your Treatment Contact our office at 410-560-3931 to set up an initial evaluation for your injury. Mention to our front desk staff that you would like to be part of the lacrosse-specific rehab program. For more information regarding the details of the program, email J.C. at jcmetivier@spineandsportsrehab.com. Other Resources Small Group Coaching with Inner Circle Lacrosse Testimonial for JC https://www.spineandsportsrehab.com/meal-plans daily 0.75 2021-02-05 https://www.spineandsportsrehab.com/meal-plans/immune-boosting-62xd6 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588180124685-J2ICHFRXOKJ9F0GOYVO6/image-asset.jpeg Meal plans - Immune Boosting - Breakfast Fresh fruit and feta salad It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588181999254-OHHOSLR2DQE35WJ2V4VO/image-asset.jpeg Meal plans - Immune Boosting - Drink Golden milk It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588180686664-FDAPIWL54W9DIX8NGKRF/image-asset.jpeg Meal plans - Immune Boosting - Lunch Beet and pear salad with pomegranates and walnuts It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://www.spineandsportsrehab.com/meal-plans/anti-inflammatory-z2kwt monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1591370467922-QM0A71JG239AB4SCKGK8/image-asset.jpeg Meal plans - Anti-inflammatory - Drink Golden milk It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1591369390834-43VJ7096UBLANSEOTXYL/image-asset.jpeg Meal plans - Anti-inflammatory - Lunch Spinach and persimmon salad It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1591370555397-8KS438W5ADNR4D4GST1T/image-asset.jpeg Meal plans - Anti-inflammatory - Dinner Salmon and sweet potato salad It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://www.spineandsportsrehab.com/meal-plans/gut-health-nknrl monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1587655433312-L2T5LFRQKVYLVKCJO3U4/image-asset.jpeg Meal plans - Gut Health - Breakfast Yogurt and fruit bowl It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1587655690870-62TYO6GTJ631AR3TEP22/image-asset.jpeg Meal plans - Gut Health - Drink Ginger soda It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1591369751901-GAXW9DME0VZ1ABHAHVV4/image-asset.jpeg Meal plans - Gut Health - Dinner Mashed potatoes With mushrooms And brussels sprout It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. https://www.spineandsportsrehab.com/seasonal-recipes daily 0.75 2021-02-11 https://www.spineandsportsrehab.com/seasonal-recipes/autumn-a6jr9 monthly 0.5 2020-08-31 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1598838301614-7QKB13DWDQD05G443JUU/image-asset.jpeg Seasonal recipes - Autumn https://www.spineandsportsrehab.com/seasonal-recipes/summer-jkm6f monthly 0.5 2020-08-31 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1598838475174-LG5R8ZQPXGOLHR8E7YTZ/image-asset.jpeg Seasonal recipes - Summer https://www.spineandsportsrehab.com/seasonal-recipes/spring-te9ez monthly 0.5 2020-08-31 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1598838273757-ZASUDS1KTP7LUDZIMSEV/image-asset.jpeg Seasonal recipes - Spring https://www.spineandsportsrehab.com/seasonal-recipes/winter-yyapx monthly 0.5 2020-08-11 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588098122317-GHNA5X10ZKOOK1CW2ZGA/Stocksy_comp_2553271.jpg Seasonal recipes - Winter