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By Dr. Carmen Jansante, PT, DPT, CSCS Over the last 10 years, it seems like every kid has a handheld radar gun in their bag. They pull it out during bullpens to see how hard they can throw. And while it’s fun to see the numbers climb, there’s a better way to use radar guns—a way that actually helps athletes get stronger, healthier, and more consistent. It’s not about your max velocity on the mound or your fastest pull-down. The radar gun is a tool, not a trophy. Used properly

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy & Performance If you’re dealing with a shoulder or hip labrum tear, you probably want honest answers to two questions: “Do I really need surgery?” and “How do I get back to my sport?” At Undefeated PT, our focus is not just on healing the joint, but on restoring confidence, strength, and performance. What Is the Labrum and Why Does It Tear? The labrum is a ring of cartilage that deepens the socket of your sho

By Dr. Carmen Jansante, PT, DPT, CSCS – Undefeated Physical Therapy and Performance One of the most common questions I get from pitchers is: “What should I do the day after pitching?” There’s a lot of confusion surrounding recovery after a high-intensity outing. I hear athletes say things like: “I’m just doing some long toss the day after to loosen it up.” “I threw a light bullpen the next day just to get my arm moving.” “I did some running poles to flush everything out.” Whi

Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy and Performance When most people hear the term plyometrics, they immediately think of jumping. While lower-body plyometrics are extremely popular, upper body plyometrics are just as valuable for athletes who rely on power, speed, and force production. At Undefeated Physical Therapy and Performance, we frequently incorporate upper body plyometric progressions into both performance training and rehabilitation progra

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance Throwing is one of the highest force, highest velocity movements in all of sports. When a baseball leaves your hand, your shoulder is internally rotating at 7,000–9,000 degrees per second. That’s one of the fastest recorded motions in the human body. To create that kind of speed, your tissues must contract rapidly and tolerate enormous force. If even one link in the kinetic chain can’t handle that

By Dr. Carmen Jansante, PT, DPT Undefeated Physical Therapy & Performance I hear this all the time from athletes: “My arm was sore after I threw, so I tried to stretch it out—and stretching actually made it worse.” Or I’ll hear a well-meaning parent at the field say: “You need to stretch that sore area—that’s why it hurts.” The intention is good, but the advice isn’t always accurate. In fact, stretching sore tissue can sometimes delay recovery or make symptoms worse. Let’s br

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance Soreness is common after pitching or throwing, especially after a game or high-volume outing. While some fatigue is expected, the goal is to mitigate soreness and expedite the healing process so you’re ready for your next performance. I often talk to athletes about what they do after they pitch. The number one answer I hear is: ice. “I put some ice on for 20–30 minutes, the trainer wraps me up,” t

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance One of the things I emphasize most when athletes come to see us is this: if you’re an athlete, you should be evaluated by a physical therapist who specializes in athletes. Just like you wouldn’t see a general provider for a highly specific injury, athletes deserve care from clinicians who understand their sport. For example, if someone comes to us with a concussion, we’re going to refer them to a

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance If you’re a baseball or softball player and you’ve ever felt numbness, tingling, pins and needles, or burning in your forearm or fingers during or after throwing, this is something you should not ignore. Nerve pain is common in throwing athletes, but it is not normal—and it’s one of the most misunderstood sources of arm symptoms I see in my practice. Let’s break it down. How Nerve Pain Happens in

By Dr. Carmen Jansante, PT, DPT, CSCS Founder & Owner, Undefeated Physical Therapy & Performance When it comes to training, most athletes know what they need to work on. They know: Which muscles feel weak What strength program they should follow What drills or exercises will help performance But where many athletes fall short is recovery — not because they don’t value it, but because they don’t always recognize when their body needs it. Recovery isn’t just about rest days. It

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance If you’ve ever been inside our clinic, you’ve probably heard me say this before: throwing is one of the most demanding movements the human body performs. And the truth is—our bodies aren’t really built to do it. Yet baseball and softball players ask their arms to do it over and over again at extremely high speeds. To stay healthy, throw harder, and stay on the field, we have to train specifically

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance At Undefeated Physical Therapy & Performance, our goal is simple: help you recover faster, move better, and perform at your highest level. One highly effective tool we use to support that mission is dry needling—both as part of injury rehabilitation and as a recovery strategy for active individuals and athletes. What Is Dry Needling? Dry needling is a skilled physical therapy intervention rooted i

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance Static stretching has been a staple in warm-ups for decades. Most athletes were taught to stretch before practice, before lifting, and before competition. While static stretching does have value, doing it immediately before strength, power, or high-velocity activity is not ideal for performance—and most athletics fall into that category. Let’s break down why. What Is Static Stretching? Static stre

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy and Performance The #1 Problem We See at the Start of Every Season Every single year, without fail, the number one issue we see in baseball and softball players at the beginning of the season is the same: Too much throwing volume, too fast. This rapid spike in workload is one of the biggest contributors to overuse injuries in throwers. We see it affect not just the arm, but the shoulder, elbow, trunk, hips, and

By Dr. Carmen Jansante, DPT, CSCS – Undefeated Physical Therapy & Performance Physical therapy can feel daunting. It’s a challenge, and you often come in when you’re in pain or unable to do the things you love. You’re looking to rehab your body and get back to peak performance. And let me tell you why one-on-one care is the best way to achieve that—especially for athletes. Everyone Heals Differently No two athletes are the same. How you heal depends on countless factors: Age

By: Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance When it comes to arm care for throwers, there’s one muscle that often gets overlooked—but plays a massive role in performance, velocity, and injury prevention: the serratus anterior. The serratus anterior is a relatively small muscle with a very large job. It runs from the front side of the ribs (ribs 1–8) to the inside border of the shoulder blade (scapula). If you’ve ever seen a lean bodybuilde

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance Recovery is one of the most powerful—and most misunderstood—components of athletic development. We all train hard, compete hard, push ourselves to grow and perform. But what happens between training sessions is just as important as the work itself. The goal of recovery is simple: help the body return to its baseline with less soreness, less fatigue, and the ability to produce the same (or greater)

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance When it comes to strength training for baseball and softball players, we often hear about arm care, shoulder stability, and the importance of strong legs. Yet somewhere between arm day and lower-body training, core work gets misunderstood—or worse, overlooked entirely. Many athletes think crunches and sit-ups equal core training. While those exercises have value for movement like hip flexion, they

By Dr. Carmen Jansante, PT, DPT, CSCS For years, parents have heard the warning: “Don’t let your kids strength train until they’re older.” “It will stunt their growth.” “Wait until they hit puberty.” The truth? These ideas have been completely disproven. Youth strength training is not only safe, but also one of the best things young athletes can do to improve performance, prevent injuries, and build long-term athleticism. Like any sport or activity, there are inherent risks i

By: Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance Increasing throwing velocity is on the mind of almost every baseball and softball athlete. Because of that, weighted-ball and plyometric ball programs have become extremely popular. They’re marketed as the fastest way to gain velocity—but the truth is, they often come at a massive cost to the long-term health of your arm. As a physical therapist who works with throwing athletes every day, I want