PT Squared, LLC

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PT² | Melissa Roswold, PT
Evidence-based rehab 📍Madison WI
Creator of Love + Load™ Framework
Calm pain • Build capacity • Restore confidence

my bio :)

Melissa is a licensed physical therapist who has been practicing in southern Wisconsin since 2001. She earned her Bachelor of Science-Biology/Chemistry degree in 1996 from the University of Wisconsin-Eau Claire and a Master of Physical Therapy degree in 2001 from the University of Wisconsin-Madison. She has worked in the outpatient orthopedic setting her entire career and has worked with a varied population across the lifespan with a multitude of diagnoses. She has a special interest in the therapeutic exercise based treatment approach and takes pride in developing individualized treatment plans for her patients involving corrective exercises that improve their joint mechanics and movement patterns, thus ultimately improving the pain/dysfunction. Melissa is passionate about educating her patients to allow them to maximize their functional and physical performance outcomes. Her treatment approach will always include education on the condition/diagnosis. She believes in empowering her patients to facilitate healing and/or improvement in pain/dysfunction. Her philosophy is that patients who understand their condition/diagnosis and understand the rationale for the treatment plan will feel empowered and will have the best outcomes. She is dedicated to assisting her patients in achieving their functional and/or performance goals through empowerment. When Melissa is away from her job, she enjoys staying active with her husband and two daughters. She particularly likes running as well as spending her time watching her two daughters expand their talents and athleticism through their extracurricular activities of club swim and volleyball.

10/12/2026

Day 13/365 ✔️

One of my favorite things about what I do is getting to know my clients beyond their aches and pains. 🩵

And let me tell you, when my clients and I are navigating similar stages of life, we have LOTS to talk about! 😂

I’m also admittedly an open book when I feel comfortable with someone, so sometimes the conversations go both ways and then some.

I like to think it’s all part of building genuine connections and making physical therapy feel a little less clinical and a lot more personal.

And for the record, we DID get some joint mobilizations done during this session! 😅

My approach? Professional, personable, and a little chatty… all while getting the job done! 💪🏼

10/11/2026

Day 12/365 ✔️👻

Went for a run today wearing my spooky-season hat and got to thinking about some of the things I still hear from runners and providers, both online and in person, that I find scary as a physical therapist who works with runners. How are we still here with this misinformation?! 😱🏃🏻‍♀️

What I want every runner and provider (and misinformed content creators) to know is running isn’t inherently bad for your body (even your knees!), there isn’t one perfect way to run (can we please let the heel strike myth go already?!), and getting injured doesn’t automatically mean you need to stop running.

Our bodies are incredibly adaptable!

Sometimes we need to show an irritated area a little LOVE 🩵 by modifying and/or temporarily reducing an activity like running (not necessarily stopping it!) while progressively LOADing 💪🏼 to rebuild its capacity.

And sometimes we just need to stop overthinking every little thing about how we run and move!

Let’s stop scaring runners into believing their bodies are fragile.

Run smart. Build capacity. Trust your body’s ability to adapt.And be mindful of who you’re taking advice from on Instagram. 😉👻

10/10/2026

Day 11/365 ✔️

Let’s be honest, these young athletes’ parents paid, but still! 🤑😂

We all know money can’t buy happiness, but it sure can buy some of the things that help us stay healthy, active, and doing what makes us happy! 🩵💪🏼

And I’d argue that’s money well spent. 😉

10/09/2026

Day 10/365 ✔️

You don’t have to wait until you can barely function to ask for help!

🚩 8 signs it might be time to see a PT:

(mrtubes I snuck #8 in there especially for you and your triathlete friends! 🏊🏼‍♀️🚴🏼‍♀️🏃🏻)

1️⃣ You’re Googling or ChatGPT-ing your own treatment plan.
2️⃣ You’ve saved more Instagram rehab reels than you can count.
3️⃣ Your pain has lasted 2+ weeks without improving.
4️⃣ You’re modifying daily activities or limping because of pain.
5️⃣ Your pain keeps coming back every time you try to resume activity.
6️⃣ You’re avoiding workouts, sports, or activities because you’re afraid of making things worse.
7️⃣ You’re spending more time thinking about your pain than you’d like.
8️⃣ You’ve got an important race, season, or event coming up, and your pain isn’t trending in the right direction.

Sometimes getting guidance sooner can save you a lot of frustration (and Googling 😅).

Consider this your sign! 🩵💪🏼

10/08/2026

Day 9/365

HERE’S YOUR SIGN! 👀

If you’ve been following along with my last two reels, we’ve been talking about the connection I often see between tightness or discomfort around the TFL (front/side of the hip) and limited hip internal rotation (IR).

🩵 First, we showed the area some LOVE with foam rolling or massage to help calm irritation.

🩵💪🏼 Next, we explored ways to initiate LOAD and improve hip IR mobility using passive and active movement.

💪🏼 Now let’s explore MORE ways to progressively LOAD!

Because improving mobility is one thing. Building the strength, control, and tolerance to USE that range is another!

These are early-stage examples of ways to progressively load hip internal rotation. (Stay tuned for examples of higher-level exercises!)

Some positions make movement easier by minimizing the effects of gravity. Others challenge the muscles to work against gravity. And adding a resistance band provides another opportunity to increase the demand.

You don’t necessarily need ALL of these exercises. Find a variation that meets your current capacity and progress from there.

The goal isn’t just to move farther into hip IR. It’s to build a hip that can comfortably and confidently handle more in that range.

That’s the heart of my Love + Load™ Framework.

🩵 Calm irritation
💪🏼 Build capacity
🔗 Support the system

10/07/2026

Day 8/365 ✔️

Tight TFL? I often find limited hip internal rotation hanging out with it. 👀

When the hip doesn’t move or control internal rotation particularly well, the TFL may end up feeling a little "overworked and underpaid". 😅

That’s where my Love + Load™ approach comes in.

🩵 LOVE might include strategies that temporarily reduce that feeling of tension or irritation in the TFL. See yesterday’s reel for an example!

💪🏼 LOAD means building the mobility, strength, and control that may be contributing to why it keeps feeling tight in the first place.

This 90/90 drill does a little of both: exploring passive hip IR, then actively asking your hip to control that range.

Because sometimes the answer to a muscle that feels “tight” isn’t just stretching or "releasing" it. It may also need the rest of the system to move and work a little better. 🩵💪🏼

10/06/2026

Day 7 of 365 ✔️

Feeling tight or achy around the front/side of your hip? Your TFL might appreciate a little LOVE. 🩵

A foam roller or tennis ball can be a simple way to ease tension and calm things down.

Just remember: relief is useful, but it’s only part of the plan. 🩵 + 💪🏼

Show it some LOVE. Then build its capacity with LOAD.

Follow for more strategies for pain in this area!

10/05/2026

Day 6/365 ✔️

October is Physical Therapy Month, and I think that calls for a little celebration! 🎉

For the month of October, I’m offering 25% OFF a new-client PT evaluation when you mention this reel when scheduling.

So if you’ve been
•dealing with an ache, pain, or injury •wondering if you should finally get that thing checked out
•or just waiting for a reason to get started

Here’s your HUGE reason. 😉

At PT², you’ll get one-on-one care, time to actually talk through what’s going on, and a clear plan to help you calm symptoms, build capacity, and get back to doing what you love!

📅 Schedule your new-client evaluation during October + mention this reel to receive 25% off.

Happy Physical Therapy Month! 🧡

Offer applies to new-client evaluations scheduled during October 2026. Must mention this reel when scheduling. One discounted evaluation per new client.

Unsure about physical therapy? Schedule a FREE exploration call.

Melissa

10/04/2026

Day 5/365 ✔️

The Love + Load™ Framework in under 10 seconds. 🩵💪🏼

🩵 LOVE: Calm irritation and create a window where your body is more comfortable and ready to move.

In this reel, that looks like cupping, but LOVE can be anything that helps settle symptoms: activity modification, heat/ice, taping, bracing, gentle mobility, massage, or other pain-relieving strategies.

💪🏼 LOAD: Use that window to progressively build strength, tolerance, and capacity.

Because calming symptoms can be helpful, but the long-term goal isn’t just to feel better temporarily. It’s to build a body that can handle more.

Sometimes you need more LOVE.
Sometimes you’re ready for more LOAD.
And better results come from knowing when and how to use both. 🩵💪🏼

Want to learn more about my Love + Load™ Framework? Check out the link in my bio.

10/02/2026

3/365 ✔️
Can you get down to the floor and back up again? 👀

The Sitting-Rising Test is a simple way to look at a combination of lower-body strength, balance, mobility, coordination, and overall functional capacity. And all you need is the floor.

Here’s how it’s scored:

Start with 5 points for sitting down and 5 points for standing back up, for a total possible score of 10.

For each portion:
• Lose 1 point every time you use a hand, forearm, knee, or other point of support.
• Lose 0.5 point if you noticeably lose your balance or become unstable.

So the fewer supports you need to get down and back up, the higher your score.

What’s a good score?
Generally, a score of 8–10 is considered a good score, although age, health history, injuries, and other individual factors matter. Your score isn’t a grade. It’s simply information about your current functional capacity.

Why do I like this test?

Because getting yourself safely on and off the floor requires a lot of things working together: strength, mobility, balance, coordination, and confidence. It gives us a quick snapshot of functional capacity rather than measuring just one isolated thing.

And while your score isn’t a diagnosis or a verdict on your health, research has found that performance on the Sitting-Rising Test is associated with broader health outcomes, including physical function and longevity.

Most importantly? If this is harder than you’d like it to be, that’s information. 💪🏼

Strength, mobility, balance, and coordination are all things we can train.

A quick safety note: Only try this if you feel safe and confident getting to and from the floor. Have something sturdy nearby for support if needed, and skip it if you’re dealing with pain, dizziness, a recent injury, or significant balance concerns.

Try it and tell me your score. 👇🏻

And if your score is lower than you’d like and you want some guidance on how to improve it, reach out. I’d be happy to help you figure out what to work on. 🩵💪🏼

Address

7878 Big Sky Drive
Madison, WI
53719

Website

https://stan.store/MelissaPTSquared

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