Spring is here, and across Northeast Philadelphia and Bucks County, baseball diamonds are getting chalked, softball fields are opening up, and track athletes are lacing up their spikes. But if you’ve spent the winter months being less active—shorter days, fewer outdoor workouts, maybe skipping the gym more than you’d like to admit—your body isn’t ready for what’s coming.
Every spring, we see the same pattern at Capstone Physical Therapy & Fitness: athletes of all ages coming in with shoulder pain from throwing too hard too soon, shin splints from ramping up mileage overnight, and knee injuries from explosive movements their muscles weren’t prepared for. According to the Journal of Sports Medicine, proper strength and conditioning training can reduce sports injuries by more than 60% and cut overuse injuries nearly in half—yet most athletes skip this critical step.
In our 19+ years serving Philadelphia and Bucks County athletes, we’ve found that the athletes who prepare their bodies before the season starts are the ones who finish it healthy. This pre-season checklist will show you exactly what to do—and when to seek professional help if something doesn’t feel right.
What You’ll Learn
- Why Winter Deconditioning Sets You Up for Spring Injuries
- The Real Causes Behind Common Baseball, Softball, and Track Injuries
- Warning Signs Your Body Isn’t Ready for Spring Sports
- Your Complete Pre-Season Preparation Checklist
- Why Philadelphia and Bucks County Athletes Choose Capstone PT & Fitness
- Frequently Asked Questions
Why Winter Deconditioning Sets You Up for Spring Injuries
Whether you’re a weekend softball player in Feasterville, a high school track athlete in Warminster, or a baseball player in Somerton, winter takes a toll on your athletic readiness. When you reduce activity for even a few weeks, your body starts losing the conditioning it needs to perform safely.
Here’s what happens during the off-season that most athletes don’t think about:
- Muscle strength decreases. Without consistent resistance training, you lose both strength and the muscular endurance that protects your joints during repetitive movements like throwing, swinging, and running.
- Flexibility declines. Cold weather and indoor inactivity tighten hip flexors, hamstrings, and shoulders—the exact muscle groups spring sports demand the most.
- Muscle imbalances develop. Sitting more during winter months creates tightness in some areas and weakness in others. These imbalances are a leading cause of overuse injuries when you suddenly ask your body to sprint, throw, or pivot.
- Cardiovascular fitness drops. Your heart and lungs lose conditioning faster than you’d expect. When fatigued muscles can’t absorb force properly, your joints take the hit.
At Capstone, we’ve found that patients who previously “failed” at staying injury-free often had these underlying deconditioning issues that were never identified or addressed. A proper pre-season assessment catches what you can’t see in the mirror.
The Real Causes Behind Common Spring Sports Injuries
Each spring sport stresses your body differently, and understanding the specific risks helps you prepare the right way.
Baseball and Softball: Shoulder, Elbow, and Knee Vulnerability
The overhead throwing motion in baseball is one of the most stressful movements in all of sports. Pitchers generate tremendous force through the shoulder and elbow with every throw—and when the rotator cuff muscles aren’t conditioned to handle that load, injuries follow. Rotator cuff strains, labral tears, and elbow tendonitis are among the most common injuries we treat at our Philadelphia and Southampton locations.
Softball players face different but equally significant risks. While the underhand pitching motion puts less stress on the elbow, ankle sprains from base running and sliding are the most frequent softball injury. Knee injuries, including ACL and MCL damage, can occur during sudden stops and direction changes on the field.
What most people don’t realize is that shoulder pain during throwing often originates from thoracic spine stiffness or weak scapular stabilizers—not the shoulder itself. This is exactly why a whole-body assessment matters. Brian Kirby’s training in Functional Manual Reaction helps identify these hidden movement dysfunctions that generic stretching routines miss entirely.
Track and Field: Overuse and Impact Injuries
Overuse injuries dominate track and field. Shin splints and runner’s knee are the most common complaints, followed by stress fractures in athletes who increase training volume too quickly. The American College of Sports Medicine recommends never increasing mileage, pace, or intensity by more than 10% per week—yet most athletes blow past this guideline when spring practices begin.
In our experience treating Bucks County and Northeast Philadelphia runners, the athletes who develop shin splints or knee pain almost always share something in common: weak hip and glute muscles. When these large muscle groups can’t absorb and distribute the impact of running, the shins, knees, and ankles take excessive force with every stride.
Warning Signs Your Body Isn’t Ready for Spring Sports
Before you step on the field or track, pay attention to these red flags:
- Joint stiffness lasting more than 30 minutes after waking, especially in your shoulders, hips, or knees
- Pain during or after light throwing, running, or swinging—even at low intensity
- Noticeable weakness on one side compared to the other (for example, one leg feeling weaker during squats)
- Recurring pain from a previous injury that you never fully rehabilitated
- Shortness of breath or excessive fatigue during light activity
When to see a physical therapist: If any of these signs persist beyond a week, or if you have a history of sports injuries, a pre-season evaluation can catch problems before they sideline your season. Remember: Pennsylvania’s Direct Access law means you don’t need a doctor’s referral to schedule your appointment.
Your Complete Pre-Season Preparation Checklist
Start this checklist 4–6 weeks before your first practice or game for the best results.
1. Build a Strength Foundation
Focus on the muscle groups your sport demands most. Baseball and softball players should prioritize rotator cuff strengthening, scapular stability exercises, and core work. Track athletes need strong glutes, hip stabilizers, and calf muscles. For all spring athletes, a consistent lower-body and core strengthening program protects your joints from the ground up.
2. Restore Flexibility and Mobility
Dynamic stretching before activity and static stretching after are both essential. Pay special attention to hip flexors, hamstrings, thoracic spine, and shoulders. If your hips or mid-back are restricted, your body will compensate elsewhere—and that’s where injuries happen.
3. Progress Gradually (The 10% Rule)
Whether it’s throwing volume, running mileage, or practice intensity, increase by no more than 10% per week. Your muscles adapt faster than your tendons and ligaments. Rushing this process is the single biggest cause of overuse injuries we see at Capstone every spring.
4. Address Last Season’s Lingering Issues
That shoulder twinge you played through last fall? The knee that ached after every game? Those problems don’t resolve on their own during the off-season. They often worsen. A physical therapist can assess whether old injuries have created compensations that put you at risk for something more serious.
5. Get a Pre-Season Physical Therapy Assessment
Just like you wouldn’t drive your car after sitting idle for months without checking the engine, you shouldn’t push your body into competitive sports without evaluating its readiness. At Capstone Physical Therapy & Fitness, our pre-season evaluations identify muscle imbalances, flexibility deficits, and movement dysfunctions before they become injuries. You receive a personalized plan tailored to your sport, your body, and your goals.
Why Philadelphia and Bucks County Athletes Choose Capstone PT & Fitness
Since 2007, Capstone Physical Therapy & Fitness has been helping athletes across Northeast Philadelphia, Southampton, and Morrisville stay on the field and perform at their best. What makes our approach different from high-volume sports medicine clinics:
- One-on-one care every session—you’re never shuffled between therapists or treated in groups
- Same therapist throughout your treatment who knows your sport, your history, and your goals
- Whole-body assessment that finds root causes, not just symptoms
- Advanced certifications including McKenzie Method, FAFS, ASTYM, and Functional Manual Reaction
- Located in fitness facilities for continued conditioning beyond PT
As one of our patients, Brian, shared after recovering from a knee injury: “Mark and Capstone were an absolute game-changer for me…from a nagging knee injury sustained during last year’s NYC marathon to achieving a sub-4 hour marathon milestone in Berlin this year.” Whether you’re chasing a personal record or just want to make it through the season healthy, that same level of personalized care is what every Capstone patient receives.
Frequently Asked Questions
Do I need a doctor’s referral for a pre-season physical therapy assessment in Pennsylvania?
No. Pennsylvania’s Direct Access law allows you to see a physical therapist without a physician referral. At Capstone, you can schedule your pre-season evaluation today and start preparing your body immediately—no waiting for a doctor’s appointment first.
When should I start pre-season conditioning for spring sports?
Ideally, begin 4–6 weeks before your first practice or tryout. This gives your body enough time to rebuild strength, restore flexibility, and progressively increase sport-specific demands without risking overuse injuries.
What does a pre-season evaluation at Capstone include?
Your therapist performs a comprehensive whole-body assessment including flexibility testing, strength evaluation, movement analysis, and sport-specific functional screening. You’ll leave with a personalized conditioning plan targeting your specific needs.
Can physical therapy help prevent injuries, not just treat them?
Absolutely. Research shows that targeted strength and conditioning programs can reduce sports injuries by more than a third and cut overuse injuries nearly in half. A physical therapist identifies your individual risk factors and builds a prevention plan around them.
How long is each session at Capstone?
Sessions typically last 45–60 minutes of dedicated one-on-one time with your therapist. Unlike high-volume clinics where you might see a therapist for 10–15 minutes, you receive personalized attention throughout your entire appointment.
Does Capstone accept my insurance for pre-season evaluations?
Capstone accepts most major insurance plans and will verify your coverage before your first visit so there are no surprises. Call (215) 677-1149 with specific insurance questions.
Which Capstone location is closest to me?
Capstone has three convenient locations: Northeast Philadelphia (10980 Norcom Road), Southampton (715 Cherry Lane), and Morrisville (201 Woolston Drive). We serve communities throughout Bustleton, Fox Chase, Huntingdon Valley, Richboro, Langhorne, Yardley, and beyond. Call (215) 677-1149 and we’ll help you find the best option.
I had an injury last season that still bothers me. Should I get it checked before spring?
Yes. Lingering injuries that weren’t fully rehabilitated are one of the biggest risk factors for re-injury or new compensatory injuries. A pre-season assessment at Capstone will evaluate where you are in your recovery and create a plan to get you game-ready safely.
Ready to Start Your Season Strong?
Don’t wait for an injury to slow you down. Whether you play baseball in Somerton, softball in Southampton, or run track in Warminster, preparing your body now is the smartest investment you can make in your season.
Schedule Your Pre-Season Evaluation:
- Call: (215) 677-1149
- Email: mark@capstoneptfit.com
- Online: www.capstoneptfit.com/contact-us
Choose Your Location:
- Philadelphia: 10980 Norcom Road, Philadelphia, PA 19154
- Southampton: 715 Cherry Lane, 1st Floor, Southampton, PA 18966
- Morrisville: 201 Woolston Drive, Suite 1A, Morrisville, PA 19067
What to Expect:
- Direct Access — no referral needed in Pennsylvania
- Insurance verification before your first visit
- One-on-one care with an experienced therapist
- Same therapist throughout your treatment
- Located in fitness facilities for long-term wellness
Serving Northeast Philadelphia and Lower Bucks County Since 2007
Get Better. Stay Better.