Ow my aching knee…and not the one you made up!

Ow my aching knee….but only when I run!

I get it. You are trying to be healthy. You want to lose weight or just want to keep that body you had in high school. So you run. At first it was great (relatively outside of the feeling like you ran 100 miles and you ran 100 feet). Slowly you are knee or knees have begun to hurt. This slows you down or stops you completely. End of story? Should it be? What if I told you that it can be fixed in a relatively cheap way?

Some causes or knee pain while running are:

  • Changes in shoewear
  • Sudden change in activity
  • Increases in weight
  • Overall poor core stability and/or leg strength
  • Poor running mechanics

How can you fix it?

  • Comprehensive physical therapy evaluation to determine the cause and immediately change that cause
  • Shoe evaluation to determine if you have the right shoe and if not, help you obtain the right pair of shoes
  • Possibly changing your running routine to slowly ramp up to lose weight and decrease load while running to improve your pain and increase your enjoyment of exercise

It is really that simple…now. If you wait, you won’t be so easy!

Baseball Players….A Different Breed

Baseball Players…a different breed….that’s for sure!!!

Overhead athletes, in particular baseball players, are different than the general population. They have unusual torques at their shoulder, elbow, wrist, hand…their entire body at high loads sometimes hundreds of times. That means, their treatment of pain requires a different evaluation, different treatment, and different upkeep to make sure it doesn’t happen again.

First thing to recognize, each position on the field is different. No kidding…meaning their requirements, demands, arm slots, presentation…all different. A small dose of this is below:

A comprehensive exam will cover everything from head to toe. Spinal motion, single leg stability and strength, core stability, arm range of motion, etc, any weakness in the link can lead to disaster or best case scenario, pain. This could be shoulder pain in the late cock back stage, elbow pain going through the release phase, or low back pain because the stride is closing off the mechanics too much.

How can you prevent injury and excel in this sport?

  • Comprehensive performance program designed for BASEBALL player and NOT FOOTBALL
  • Pitching evaluation and coaching
  • Movement screen

Prevention is cheaper than a $5000 MRI and $25000+ surgery…

Position Statement on Weighted Ball Training

There have been many questions regarding the Driveline and Velocity programs in relation to if it adds velocity, should I use it, etc. It is our position not to endorse one versus the other because they each have their merits. There isn’t much published research out there on these programs that weren’t published by the companies themselves but there are a few that were great in leading us towards this position. After consulting professionals in the field of baseball, at the rehabilitation, performance, minor and major league level, we have some thoughts to put forwards.

Weighted ball training can be interpreted two ways. One is the use of medicine balls and the other is throwing weighted baseballs (and similar balls). This focuses on the use of weighted baseballs due to the latest trends. Medicine balls are awesome and should and are used a lot in our practice. Weighted baseballs can be used very well and very poorly. It all depends on the overall loading of the athlete, musculoskeletal maturity, screening for deficiencies, and training age (different than chronological age).

Loading of the athlete is important because the targeted musculature can be overloaded very easily if their weight training is high as well. Eccentric loading of the rotator cuff can be beneficial to the overhead athlete to prevent injury and improve velocity but if it is coupled with heavy overhead lifting, further eccentric training beyond throwing (negatives or rotator cuff overloading), and improper rest periods, this can cause serious injury or at least halt training for some time. You also want to permit proper rest after a long (usually 9 months in teenage and college years) season. Beginning a weighted ball program after the season ends technically means the pitcher is throwing year round. This has already been proven to cause damage and can cost an athlete a contract or scholarship.

Musculoskeletal maturity means don’t overtrain young kids. Don’t start them too early. Doesn’t take a rocket scientist to figure that out. Just be smart here. If you don’t know if your kid should do a program with weighted balls, ask a physical therapist or your pediatrician.

Training age gets a little tricky. For example, if you take two 16 year old high school pitchers side by side, they may look very similar but one has trained, lifted, pushed himself for 5 years which gives him a training age of 5 years. This person is ready to start a program with weighted ball training. The other young man, just started pitching this year and never touched a weight in his life. He may be a natural but his training age is 0. This one needs further groundwork before being pushed like this. Some examples are a performance training program targeting his core, scapula, and never skipping leg day.

The overall lesson here? Have the athlete undergo a thorough screen with a movement specialist (ie a Doctor of Physical Therapy) who understands the needs and demands of an overhead athlete. These people cannot be treated the same because they are a special sect of athlete and person with particular demands. They will look different at rest and moving but this doesn’t necessarily mean they are dysfunctional. If you treat this athlete the same, you could end their career before it even takes off. Get screened, find out the faults, fix them, then let him or her do what they do best.

We would like to thank Ron Masri of Total Motion Physical Therapy, Eric Cressey of Cressey Performance, Eric Shoenberg of Momentum Physical Therapy, and various MLB organizations for their thoughts and articles that help progress and improve what we do!


Welcome to the official launch of the South River Rehabilitation and Performance website! Please feel free to take a moment to look around and get to know us and the programs we offer.

South River opened its doors on October 1st, 2016 and prides itself on the ability to continue to evolve. Everyday we are creating new programs, techniques, and exercises to ensure our clients are living to their full potential. Our goal is to make you a higher performer in all that you do; whether that is the ability to move without pain in your day to day life or becoming a higher performer.

If you have any questions regarding our programs, prices,  or any other curiosities about South River Rehabilitation and Performance, please stop by and see us! We are located in a 10,000 sq. foot facility with indoor turf, weightlifting equipment, and many more modern features to assist you in your journey. You can also feel free to contact us here.

South River would also like to take this moment to thank the town of Stuarts Draft for the warm welcome and to all those who made this a dream come true! We look forward to working with the people of this wonderful community.