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We’ve all been told to “throw some ice on it” when something hurts. But let’s start here — using ice for a localized injury and cold water immersion (CWI) for recovery are two very different things. When you apply an ice pack to an injured area, you’re causing localized vasoconstriction — basically, you’re slowing blood flow to that region. Since blood carries oxygen and healing nutrients, too much icing can actually delay the body’s natural recovery process. That’s not what

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy and Performance Step 1: Remove the Cause to Allow Healing If throwing caused the injury, we have to remove throwing — at least temporarily. That means eliminating the very activity that created the stress on the tissue in the first place. Whether the injury is post-operative or being treated conservatively without surgery, we need to give the tissue time to heal before adding stress back in. During this period,

By: Dr. Carmen Jansante, PT, DPT, CSCS At Undefeated Physical Therapy and Performance, we work with athletes and active individuals who push their bodies to the limit — throwing, sprinting, swinging, and repeating those movements daily. While repetition builds skill, it also increases the risk for overuse injuries, especially those involving the tendons. Understanding Tendon Injuries Tendons connect muscle to bone. They’re built to handle tremendous forces but have less blood

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance As fall baseball season wraps up, many players start asking the same question every year: “Should I stop throwing for a while—or keep my arm going through the off-season?” It’s a great question, and like most things in performance and rehab, the answer depends. Every athlete’s situation is unique. The right approach depends on how your arm feels, how much you’ve thrown, and whether you’re a pi

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance Disclaimer Before we dive in, I want to make one thing clear: This article is for educational purposes only and is not intended to diagnose or treat any nutritional deficiencies or medical conditions. As a licensed physical therapist in Pennsylvania, I’m permitted to provide general health and wellness guidance related to nutrition, performance, and recovery. However, I do not treat or manage

By Dr. Carmen Jansante, PT, DPT Owner and Founder, Undefeated Physical Therapy and Performance When most people think of exercise for...

By Dr. Carmen Jansante, PT, DPT, CSCS Disclaimer I want to make one thing clear up front: this article is not intended to treat or...

By: Dr. Carmen Jansante, PT, DPT, CSCS When I talk to athletes about injuries, I usually make a half-joke: “If you don’t want to get...

By Dr. Carmen Jansante, PT, DPT, CSCS When we think about strength training, we usually picture moving up and down — squats, presses,...

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance LLC As human beings, we tend to fall into routines...

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance When most athletes think about building a stronger...

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance LLC Anything done with too much intensity, volume, or...

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance When most athletes think of performance enhancement,...

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance There’s a popular trend circulating across Instagram,...

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance Let’s talk about the hip—the silent workhorse of...

By Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance When it comes to recovery after a pitching outing,...

At Undefeated Physical Therapy & Performance, we see ankle injuries all the time—especially in active populations. Whether you’re on the...

When we talk about true arm care, most people immediately think of the arm itself—shoulder strength, elbow protection, and rotator cuff...

Over the past few years, I’ve written and spoken a lot about the importance of finding the right physical therapist—especially for...

When it comes to warming up before throwing, most baseball and softball players go through the motions: a couple of wrist stretches, some...