Gillette Physical Therapy

07/28/2026

We’re physical therapists, not contractors. 😅

07/24/2026

Let's stay IN THE GAME for another week of tips for an injury free summer!

🏓 Week 4: Pickleball Injury Prevention

Pickleball is one of the fastest-growing sports - and for good reason! It's fun, social, and a great way to stay active. But quick starts, sudden stops, and repetitive swings can increase your risk of injury if your body isn't prepared.

Here are a few simple ways to keep you on the court:

🔥 Warm Up First
Spend 5-10 minutes preparing your body with a brisk walk, arm circles, leg swings, bodyweight squats, and gentle lunges before your first serve.

👟 Wear Court Shoes
Running shoes are designed for forward movement, while court shoes provide better support for the side-to-side movements common in pickleball.

💪 Build Strength & Balance
Strong legs, hips, core, and shoulders help improve stability, reaction time, and power while reducing stress on your joints. Don't forget to include balance exercises - they're key for quick directional changes.

🎾 Focus on Good Technique
Using proper footwork and avoiding overreaching for the ball can help reduce unnecessary strain on your knees, hips, shoulders, and elbows.

💤 Know When to Rest
Feeling tired? Fatigue can affect your balance and reaction time, increasing your risk of injury. Take breaks, stay hydrated, and don't push through pain.

❄️ Recover Well
After playing, cool down with a short walk and gentle stretches for your calves, hamstrings, hips, shoulders, and forearms. Recovery today helps you play again tomorrow.

⚠️ Don't Ignore Pain
A little muscle soreness is normal, but persistent pain, swelling, or sharp discomfort is not. Addressing symptoms early can help prevent a minor issue from becoming a major setback.

Play smart, stay healthy, and keep enjoying the game all summer long!

If aches or injuries are keeping you off the court, our physical therapy team is here to help you get back to playing your best. Give us a call at (307) 682-4900

07/24/2026

Just a normal day at work, unless the baby decides otherwise.

07/22/2026

Running season is here, and the last thing you want is an injury slowing you down.
Whether you’re training for your first 5K or preparing for a marathon, a running assessment can help identify movement patterns, weaknesses, and imbalances that may be affecting your performance.

A few small adjustments can often make a big difference in efficiency, comfort, and injury prevention. Interested in learning more? Call Gillette Physical Therapy at (307) 682-4900.

07/20/2026

A lot of people don’t realize how much they’ve adjusted their daily routine because of pain. Maybe you’ve stopped taking the stairs, quit going for walks, avoid kneeling down, or think twice before doing activities you used to enjoy. It doesn’t happen all at once. Little by little, pain starts deciding what you can and can’t do.

If that’s sounding familiar, it might be time to address the problem instead of working around it. Give Gillette Physical Therapy a call at (307) 682-4900.

07/17/2026

07/17/2026

Who is ready for the 3rd week of July's tips for staying safe AND active for an injury free summer?

🏊‍♂️ Week 3: Protecting Your Shoulders

Summer is full of activities that keep us moving - but they can also put extra stress on your shoulders. Whether you're swimming, kayaking, throwing a baseball, playing pickleball or tennis, golfing, or lifting kids and coolers, your shoulders work hard!

Here are some simple ways to help keep them healthy.

💪 Warm up first.
Spend 5-10 minutes getting your blood flowing with arm circles, shoulder rolls, band pull-aparts, or light resistance exercises before jumping into activity.

🏋‍♂️ Build strength.
Strong rotator cuff and upper back muscles help keep your shoulders stable and moving efficiently. Include exercises like rows, external rotations, and scapular strengthening into your routine.

🤸‍♀️ Keep your shoulders mobile.
Gentle stretches for your chest, shoulders, and upper back can improve mobility and reduce stiffness - especially if you spend a lot of time sitting.

🚣 Use good technique.
Whether serving a tennis ball, swinging a golf club, or paddling a kayak, proper form helps reduce unnecessary strain on your shoulders.

⏸️ Listen to your body.
Muscle fatigue is normal, but sharp pain, weakness, or pain that lingers after activity isn't. Don't ignore symptoms - addressing them early can help prevent a minor problem from becoming a major injury.

☀️ Stay active, move well, and enjoy everything summer has to offer!

Have questions about shoulder pain or discomfort? Our physical therapist team is here to help you get back to doing what you love. Give us a call at 307-682-4900

07/16/2026

Getting to know our patients, forming relationships, and being part of their journey is the best part of our job.

07/13/2026

Does pain around your kneecap make stairs, squatting, running, or even sitting for long periods uncomfortable? Patellofemoral Pain Syndrome, often called “runner’s knee,” occurs when the kneecap doesn’t move properly within its groove, causing irritation and pain around the front of the knee.

The good news? Physical therapy can help address the underlying cause through strengthening, mobility work, and movement corrections to get you back to doing what you love.

If knee pain is slowing you down, call Gillette Physical Therapy at (307) 682-4900 to schedule an evaluation.

07/10/2026

Welcome back to our series on summer injury prevention. Let's add another tip on staying active SAFELY for the summer.

🪴 Week 2: Lift Smarter During Yard Work

Gardening and yard work are great ways to stay active, but they also place repeated stress on your back, knees, shoulders, and wrists. Whether you're planting flowers, pulling weeds, spreading mulch, or lifting bags of soil, using proper body mechanics can help reduce your risk of injury.

🏋‍♂️ Lift With Your Legs

When lifting bags of mulch, soil, or heavy pots:
• Stand close to the object
• Bend at your hips and knees - not your waist
• Tighten your core before lifting
• Hold the object close to your body
• Avoid twisting while carrying

🌼 Protect Your Back While Gardening

Many gardening tasks involve prolonged bending, which can strain your back.

Instead of bending at the waist:
• Kneel on one or both knees using a garden pad
• Try half kneeling position to keep your back more upright
• Sit on a low gardening stool when planting or weeding
• Change positions every 15-20 minutes to prevent stiffness and muscle fatigue

⏱️ Pace Yourself

Yard work often involves repetitive movements that can lead to soreness or overuse injuries.

• Alternate between tasks like racking, planting, trimming, and watering
• Take a short break every 20-30 minutes to stand up, stretch, and hydrate
• Stop if you experience sharp pain, numbness, or pain that doesn't improve with rest

☀️ A little planning and good body mechanics can help you enjoy your yard work while protecting your back and joints all season long!

💚 Stay active. Stay safe. Your body will thank you!