The Top 3 Mistakes Pittsburgh Athletes Make in Physical Therapy

Over the past few years, I’ve written and spoken a lot about the importance of finding the right physical therapist—especially for athletes. I still stand by this 100%. If you’re an athlete, it’s essential that you work with a provider who understands the unique demands of your sport and your body.

If you’re rehabbing at a busy, insurance-driven clinic where you’re getting minimal one-on-one guidance, there’s a good chance your therapy won’t truly prepare you to return to the field at a high level. That often leads to two things: an increased risk of re-injury and decreased performance when you finally do return.

Today, I want to dive into the three biggest mistakes I see Pittsburgh athletes make in physical therapy, and how to avoid them.

1. Pushing Through Pain

Let’s start with the one most athletes (and even some providers) assume is the biggest issue: doing too much, too soon.

Athletes are competitors. I get it—they want to get back on the field yesterday. But one of the worst things you can do during rehab is load an injured tissue too aggressively. Some discomfort is expected in rehab, but pain is not. You want to feel a stimulus—a challenge to the injured area—but not sharp pain.

Unfortunately, many athletes believe in the outdated mindset of “no pain, no gain.” But when it comes to injury recovery, that mindset can prolong healing and even lead to reinjury. Pain is a signal that the tissue isn’t ready yet.

2. Not Loading the Tissue Enough

Now here’s the mistake that I actually see even more frequently than the first: not pushing hard enough when it counts.

Just because the pain is gone doesn’t mean you’re ready to go back to your sport.

Take baseball and softball players, for example—athletes I specialize in treating. I often hear things like, “The doctor said to rest for 4–6 weeks and then return to throwing.” But rest alone doesn’t heal or prepare you.

If you haven’t done progressive strengthening, upper-body plyometrics, and gradually built up your throwing intensity, there’s no way your arm is truly game-ready. Rehab isn’t just about healing; it’s about loading the tissue the right way so it’s strong enough to meet the demands of competition.

Skipping this phase is like skipping spring training and jumping straight into Opening Day—your body just isn’t ready for it.

3. Only Treating the Area of Pain

This last one is something I see all the time in traditional PT clinics: treating the injury site, but ignoring the rest of the kinetic chain.

Here’s the truth: the site of pain is often just the victim, not the culprit.

Let’s say you come in with shoulder pain. Most clinics will throw a few isolated shoulder exercises at you and call it a day. But at Undefeated Physical Therapy, we go beyond that.

We’re looking at the entire system:

• Are your legs and core strong and explosive enough to generate force and take pressure off the shoulder?

• Is your scapula stabilizing well?

• Are your trunk rotators firing?

• Do your biceps, triceps, and forearm flexors have the capacity to decelerate your arm safely?

If your lower half and core aren’t doing their job during a throw, you’re going to compensate with your arm—and that’s exactly how overuse injuries happen.

We don’t just treat body parts here—we treat athletes as whole human movers.

Final Thoughts

Whether you’re an overhead athlete, a runner, or a weekend warrior, the wrong approach to physical therapy can cost you time, performance, and ultimately your health.

At Undefeated Physical Therapy, we bridge the gap between rehab and performance. We load athletes appropriately, address the full body, and prepare them to return stronger than before.

If you’re in the Pittsburgh area and you’re tired of feeling like just another number in a clinic, reach out to us. We’re here to help you come back undefeated.

Want to Learn More?

If you’re curious about how we can help you feel and perform your best, we’re just a message away. Schedule a free consultation today!

Call or Text: 412-627-2131

Email: carmen@undefeatedpt.com

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We’re always happy to answer your questions and help you get started on the right path. Let’s talk soon!