What Is Costochondritis?

Costochondritis typically causes sharp, aching, or pressure-like pain in the front of the chest. It may worsen with movement, deep breathing, or pressing on the area. Unlike cardiac-related pain, it is often reproducible with touch.

Why It Happens

This condition can result from repetitive strain, poor posture, heavy lifting, intense exercise, or even prolonged coughing. In many cases, there’s no clear cause—but the good news is that it’s usually harmless and treatable.

How Physical Therapy Can Help

Physical therapy focuses on reducing pain and restoring normal movement. Treatment may include:

• Postural correction
• Gentle stretching and mobility exercises
• Manual therapy to improve rib and spine motion
• Breathing techniques to reduce strain on the chest wall

These approaches can significantly decrease symptoms and help prevent recurrence.

In addition to traditional therapy, advanced modalities like the Summus Medical Laser can be used to accelerate healing. This high-powered laser therapy helps reduce inflammation, improve circulation, and promote tissue repair at a deeper level. For patients with costochondritis, it can be especially effective in decreasing pain and speeding up recovery when combined with hands-on treatment and exercise.

When to Seek Medical Care

While costochondritis is not dangerous, chest pain should never be ignored. Always rule out serious conditions first—especially if pain is sudden, severe, or accompanied by symptoms like shortness of breath, dizziness, or pain radiating to the arm or jaw.

Dr. Dana

Physical Therapist / Mobility & Wellness Advocate

The post Not All Chest Pain Is Heart-Related: Understanding Costochondritis appeared first on Transitions Physical Therapy.

That’s where Resting Metabolic Rate (RMR) testing comes in.

RMR testing measures how many calories your body burns at rest just to keep you alive and functioning. It gives you a personalized look at your metabolism so you can fuel your body properly without overeating or undereating.

What Is RMR?

Your Resting Metabolic Rate is the number of calories your body needs each day to perform essential functions like:

• Breathing
• Circulation
• Brain function
• Hormone production
• Cell repair
• Maintaining body temperature

Believe it or not, your RMR makes up the largest portion of your daily calorie burn — often 60–75% of total calories burned each day.

Everyone’s metabolism is different. Two people of the same age, height, and weight can have completely different metabolic rates depending on factors like:

• Muscle mass
• Activity level
• Sleep quality
• Stress
• Hormones
• Medical history
• Dieting history

That’s why guessing your calorie needs can sometimes do more harm than good.

The Problem With Overeating

Many people unintentionally overeat because they overestimate how many calories they burn each day.

This can happen when:

• Fitness trackers overestimate calorie burn
• Online calculators provide inaccurate estimates
• “Healthy eating” portions are still too large
• Emotional or mindless eating adds extra calories

Even small calorie surpluses over time can lead to:

• Weight gain
• Increased body fat
• Low energy
• Poor blood sugar control
• Frustration when results stall

RMR testing provides a more accurate baseline so you can understand what your body actually needs instead of relying on guesswork.

The Hidden Problem: Undereating

Undereating is just as common — especially among people trying to lose weight quickly.

Many individuals drastically cut calories thinking “less food equals faster results,” but eating too little can backfire.

Consistently undereating may lead to:

• Fatigue
• Slower recovery
• Muscle loss
• Hormonal changes
• Poor workout performance
• Increased cravings and binge eating
• Slowed metabolism over time

When your body doesn’t get enough fuel, it begins conserving energy. This can make weight loss harder and leave you feeling exhausted.

RMR testing helps identify when someone is eating below their body’s actual needs, allowing for a safer and more sustainable nutrition plan.

Why Personalized Nutrition Matters

Your calorie needs are not static. They can change based on:

• Weight changes
• Muscle gain or loss
• Aging
• Stress levels
• Exercise habits
• Recovery status
• Illness or injury

This is why personalized metabolic testing can be such a powerful tool.

Instead of following a one-size-fits-all diet, RMR testing allows you to:

• Create realistic calorie goals
• Improve energy levels
• Support fat loss while maintaining muscle
• Enhance athletic performance
• Optimize recovery
• Reduce frustration from stalled progress

RMR Testing Isn’t Just for Weight Loss

While RMR testing is excellent for fat loss goals, it’s also valuable for:

• Athletes looking to optimize performance
• Individuals recovering from injury
• Older adults wanting to preserve muscle mass
• People struggling with low energy
• Anyone wanting a better understanding of their metabolism

Knowing your numbers takes the guesswork out of nutrition.

Final Thoughts

Eating too much or too little can both negatively affect your health, performance, and progress. RMR testing provides real data about your body so you can fuel yourself appropriately and confidently.

Instead of chasing random calorie numbers from the internet, RMR testing helps create a personalized plan based on your unique metabolism — helping you feel better, perform better, and reach your goals more effectively.

Book your RMR test today and take control of your metabolism.

Sincerely,

Maddie M.

ACSM-EP

The post How RMR Testing Helps You Avoid Overeating and Undereating appeared first on Transitions Physical Therapy.

Muscle weakness and poor coordination are among the most frequent reasons. When the muscles that support your joints don’t respond quickly, stability decreases. Inner ear issues are another major factor, as this system controls your sense of movement and position. Conditions like positional vertigo (BPPV) or vestibular dysfunction can cause dizziness, spinning sensations, and unsteadiness.

Other contributors include poor posture, limited mobility, vision changes, and certain medications. Nerve-related conditions can also interfere with how your body senses the ground, increasing the risk of falls.

The good news is that physical therapy for balance disorders offers effective, non-invasive solutions. A customized program can strengthen key muscle groups, improve coordination, and retrain your balance system. For those experiencing positional vertigo, physical therapists can perform specific repositioning maneuvers—such as the Epley maneuver—to treat the root cause and relieve symptoms quickly.

In addition, simple lifestyle adjustments like staying active, wearing supportive shoes, and reviewing medications can make a big difference.

If you’re noticing changes in your balance, early treatment is key. Addressing the issue now can help prevent falls, restore confidence, and improve your overall quality of life.

Better balance means safer movement, greater independence, and a healthier, more active future.

Dr. Dana

Physical Therapist / Mobility & Wellness Advocate

The post Why Am I Losing My Balance? Causes and Physical Therapy Solutions appeared first on Transitions Physical Therapy.

Cardio and strength training are often seen as separate types of workouts, but combining them is one of the most effective ways to improve overall fitness. Strength training helps build muscle and support bone density, while cardio strengthens your heart—the most important muscle in your body.

Activities like brisk walking, cycling, running, or interval training help your heart pump blood more efficiently. Over time, this can lower your resting heart rate, improve circulation, and increase oxygen delivery to your muscles. The result is better endurance during workouts and quicker recovery between sets.

Cardio also plays an important role in body composition. It helps burn calories and improves insulin sensitivity, supporting fat loss. At the same time, strength training helps preserve and build lean muscle. Together, they improve not only how your body looks, but also how it performs and feels day to day.

The good news is that combining the two doesn’t need to be complicated. You can alternate cardio and strength training days, add short cardio sessions after lifting, or try circuit-style workouts that keep your heart rate up while building strength.

For the best results, aim for balance. Include enough cardio to support heart health and endurance, along with strength training to build a strong, resilient body.

When you combine cardio and strength training, you’re not just getting fit—you’re improving performance, speeding up recovery, and supporting long-term health.

Need help to set up a plan? We offer personal training and group classes. Feel free to contact us for more information.

By Michele Nyquist, NASM Certified Personal Trainer

The post Why Cardio and Strength Training Work Better Together appeared first on Transitions Physical Therapy.

So, can physical therapy help migraines? In many cases, yes—especially when migraines are linked to neck tension, poor posture, or muscle imbalances. Research shows that dysfunction in the cervical spine (neck) can contribute to headache patterns, often referred to as cervicogenic headaches or migraine triggers.

A physical therapist will assess your posture, neck mobility, and muscle function to identify underlying causes. Treatment may include manual therapy, targeted exercises, posture correction, and soft tissue techniques to relieve tension and improve alignment.

Techniques like dry needling and Summus Medical Laser can further enhance results.

How Summus Medical Laser works

This advanced Class IV laser uses specific wavelengths of light to penetrate deep into tissues. Through photobiomodulation, it boosts cellular energy (ATP), reduces inflammation, improves circulation, and promotes healing—helping ease muscle tension and calm irritated nerves.

How Dry Needling works

Dry needling targets tight muscle bands (trigger points) with thin, sterile needles. This creates a brief twitch response that releases tension, improves blood flow, and decreases pain signals—especially in the neck and shoulders.

By addressing root causes, physical therapy offers long-term migraine relief—not just temporary symptom control.

Dr. Dana

Physical Therapist / Mobility & Wellness Advocate

The post Can Physical Therapy Help Migraines? Here’s What You Need to Know appeared first on Transitions Physical Therapy.

Muscle strains and sprains typically occur when lifting weights that are too heavy or moving too quickly. To prevent this, focus on controlled movements and gradually increase intensity.

Shoulder injuries, especially during overhead exercises, are often caused by improper technique. Strengthening your rotator cuff and maintaining good posture can help protect this vulnerable joint.

Lower back pain is another frequent issue, usually linked to weak core muscles or poor lifting mechanics. Engaging your core and keeping a neutral spine during exercises like deadlifts and squats is key.

Tendonitis develops from repetitive movements without enough recovery time. Incorporating rest days and varying your workouts can reduce this risk.

To stay injury-free:

• Always warm up for 5–10 minutes
• Use proper form (consider working with a professional)
• Progress gradually—avoid sudden increases in weight or intensity
• Listen to your body and rest when needed

If pain persists, physical therapy can help address underlying issues, improve movement patterns, and get you back to training safely. Prevention is always easier than recovery—train smart and stay consistent

Dr. Dana

Physical Therapist / Mobility & Wellness Advocate

The post Common Gym Injuries and How to Avoid Them appeared first on Transitions Physical Therapy.

Neuropathy (nerve damage) can cause burning pain, tingling, numbness, and weakness—most commonly in the hands and feet. If you’re searching for neuropathy treatment, physical therapy offers a proven, non-invasive approach to reduce symptoms and improve daily function.

A physical therapist begins with a detailed evaluation to create a personalized neuropathy treatment plan. Treatment often includes targeted exercises to improve strength, balance, and coordination—key factors in reducing fall risk.

Nerve gliding exercises are commonly used to improve nerve mobility and decrease irritation. Manual therapy can also help relieve pain and restore movement.

Advanced modalities may enhance results. For example, the Summus Medical Laser uses Class IV laser theraphy to reduce inflammation, improve circulation, and promote tissue healing—making it an effective option for managing neuropathy symptoms.

Dry needling may also be beneficial in certain cases. By targeting tight muscles and trigger points, it can help decrease pain and improve muscle function, especially when neuropathy is associated with muscular tension or compensatory patterns.

Education is another key component. Patients learn how to protect sensitive areas, improve movement patterns, and stay active safely.

If you’re dealing with neuropathy, early treatment matters. A comprehensive physical therapy program can help reduce pain, improve balance, and restore quality of life—without relying solely on medications

Dr. Dana

Physical Therapist / Mobility & Wellness Advocate

The post How Physical Therapy Treats Neuropathy appeared first on Transitions Physical Therapy.

That’s where Resting Metabolic Rate (RMR) testing changes everything.

What Is RMR and why does it matter?

Your RMR is the number of calories your body burns at rest to keep you alive—breathing, circulating blood, maintaining body temperature, and supporting organ function.

It accounts for 60–75% of your total daily energy expenditure, making it the most important number to understand when it comes to:

• Weight loss
• Weight maintenance
• Performance optimization
• Metabolic health

The problem?
Most calorie recommendations are based on formulas… not you.

RMR testing gives you real data, specific to your body.

Why retesting matters

Your metabolism is not static—it adapts.

Changes in:

• Body composition (muscle vs. fat)
• Activity level
• Hormonal balance
• Dieting history
• Age

…can all influence your RMR over time.

That means the number you got 6 months ago may no longer be accurate today.

So, how often should you retest?

The answer depends on your goals and what phase you’re in:

Every 8–12 weeks (most ideal)

This is the sweet spot for most people actively working toward:

• Fat loss
• Muscle gain
• Recomposition

Why? Because this timeframe allows enough physiological change to occur while keeping your nutrition plan precise and effective.

Every 3–6 months (general health & maintenance)

If you’re maintaining your weight or focusing on general wellness, retesting every few months helps ensure your metabolism stays on track without overdoing it.

After major changes

You should strongly consider retesting if you’ve:

• Lost or gained 10+ pounds
• Completed a dieting phase
• Increased or decreased training significantly
• Hit a plateau

These are clear signs your metabolism may have adapted.

What happens if you don’t retest?

Without updated data, you risk:

• Undereating and slowing your metabolism
• Overeating and stalling fat loss
• Hitting frustrating plateaus
• Missing performance goals

In other words—you’re guessing again.

The Bottom Line

Your metabolism is dynamic. Your plan should be too.

RMR testing takes the guesswork out and gives you a clear, personalized roadmap for your nutrition and training.

If you’re serious about results, retesting isn’t optional—it’s part of the process.

Ready to stop guessing?

At Transitions Physical Therapy & Wellness Center, we use RMR testing to help you understand exactly what your body needs—so you can fuel it with purpose and see real results.

Book your RMR test today and take control of your metabolism.

Sincerely,

Maddie M.

ACSM-EP

The post How Often Should You Retest Your Resting Metabolic Rate (RMR)? appeared first on Transitions Physical Therapy.

“You can’t out-train a bad diet” isn’t just a catchy phrase—it’s rooted in physiology. When it comes to fat loss and body composition, nutrition plays the leading role.

It’s surprisingly easy to consume more calories than you burn. An extra 500–700 calories can disappear in just a few bites, yet it may take an hour or more of intense exercise to burn them off. When food quality is poor and portion sizes are unchecked, workouts become damage control rather than a powerful tool for progress.

Why nutrition drives fat loss

Effective fat loss starts with a calorie-controlled, nutrient-dense diet. Without proper nutrition:

• You’re more likely to store excess body fat
• Energy levels drop, affecting workout performance
• Progress becomes slow and inconsistent

This is where having accurate data matters. At Transitions Physical Therapy, we offer Resting Metabolic Rate (RMR) testing, which measures how many calories your body burns at rest. This allows for a personalized nutrition plan, helping you avoid under-eating or over-eating and making your fat loss strategy far more effective.

Simply put, you cannot out-exercise poor eating habits—but you can optimize your nutrition with the right guidance and data.

The role of strength training in body composition

That said, exercise—especially strength training and resistance training—is essential.

While nutrition sets the foundation, strength training determines how your body looks and functions as you lose weight. Benefits include:

• Preserving or building lean muscle mass
• Supporting a healthy metabolism
• Improving joint health and stability
• Enhancing functional strength for daily activities

Why you need both for sustainable results

Here’s where the synergy matters: in a calorie deficit without resistance training, your body loses both fat and muscle. The number on the scale may drop, but you may feel weaker and end up with a “skinny-fat” appearance.

However, when you combine:

• A high-protein, balanced diet
• Consistent strength training workouts

Your body is more likely to burn fat while preserving muscle. This leads to:

• Better muscle tone and definition
• Improved posture and strength
• Enhanced insulin sensitivity
• Greater overall fitness and performance

Comprehensive support at Transitions Physical Therapy

At Transitions Physical Therapy, we take a full-body, results-driven approach to your health and fitness. In addition to RMR testing, we offer:

• Personal training programs tailored to your goals and fitness level
• Fitness group classes that keep you motivated, consistent, and accountable
• Expert guidance to help you safely improve strength, mobility, and overall performance

Whether your goal is weight loss, muscle building, injury recovery, or long-term wellness, our team provides everything you need—all in one place.

The Bottom Line

Think of nutrition as the blueprint and strength training as the construction crew. One without the other limits your results—but together, they create a powerful, sustainable transformation in your health, performance, and body composition.

If you’re unsure where to start, combining expert guidance with tools like RMR testing, personal training and group fitness classes at Transitions Physical Therapy can give you the clarity and direction you need to achieve real, lasting results.

Michele Nyquist, NASM Certified Personal Trainer / TPT Team

The post You Can’t Out-Train a Bad Diet appeared first on Transitions Physical Therapy.

What Is Perimenopause and Menopause?

Perimenopause is the transitional phase leading up to menopause, often beginning several years before menstrual cycles stop completely. During this time, hormone levels—especially estrogen and progesterone—fluctuate, triggering a variety of physical and emotional symptoms.

Menopause is officially diagnosed after 12 consecutive months without a menstrual period and marks the end of reproductive years.

Common Symptoms of Perimenopause and Menopause

Hormonal changes can affect each woman differently, but common symptoms include:

• Hot flashes and night sweats
• Sleep disturbances and insomnia
• Fatigue and low energy
• Mood swings, anxiety, and irritability
• Weight gain and slowed metabolism
• Brain fog and difficulty concentrating
• Decreased muscle mass and joint discomfort
• Low libido and reduced sexual wellness

These symptoms can make it more difficult to stay active, maintain strength, and feel like yourself.

How Hormone Replacement Therapy (HRT) Can Help

Hormone Replacement Therapy (HRT) is a safe and effective, evidence-based treatment designed to restore hormonal balance. By supplementing the body with estrogen and/or progesterone, HRT can:

• Reduce hot flashes and night sweats
• Improve sleep quality
• Stabilize mood and reduce anxiety
• Boost energy and mental clarity
• Support muscle mass and overall vitality

For many women, HRT can significantly improve quality of life during perimenopause and menopause.

The Role of Testosterone in Women’s Health

While often associated with men, testosterone also plays an important role in women’s health. During perimenopause and menopause, testosterone levels may decline, contributing to:

• Low libido
• Decreased energy and motivation
• Reduced muscle mass
• Difficulty maintaining strength and endurance

Testosterone replacement therapy, when appropriately prescribed, can help improve sexual health, increase energy levels, support lean muscle mass, and enhance overall well-being.

Personalized Hormone Therapy

As a satellite clinic for Body Concepts, we provide comprehensive hormone replacement therapy tailored to your unique symptoms, lifestyle, and health goals. This may include a combination of estrogen, progesterone, and testosterone therapy when clinically appropriate.

Our goal is to help you feel balanced, strong, and confident—so you can continue doing the activities you love without limitations.

Take Control of Your Hormonal Health

If you’re experiencing symptoms of perimenopause or menopause, you don’t have to navigate it alone. Exploring Hormone Replacement Therapy (HRT)—including options for optimizing testosterone levels—could be the key to restoring balance and improving your well-being.

Call or text us today at 407-446-2328 to learn more about your options or to schedule your consultation with us. Start feeling like yourself again—balanced, energized, and in control of your health.

Body Concepts Lake Mary Team

The post Perimenopause & Menopause Relief with HRT appeared first on Transitions Physical Therapy.