Ready to Make the Most of Fall?
From trail hikes to yard work, the right care can help you enjoy every part of the season with confidence.
Physical Therapy Can Help You Stay Active This Fall
Have you been looking forward to getting out on the trails to see the trees’ fall colors? Are you looking for ways to get outside and enjoy the fall season? Our team of physical therapists at MEDIQ Physical Therapy will help you recover from an injury and give you the programs to prevent new injuries!
We’ve finally gotten past the hot, sticky summer months, and now with the cooler weather here, it’s the perfect time to get outside and have some fun! Hiking is one of the most popular recreational activities in the US. It is estimated that as many as 45 million Americans will hike this year.
Fall is the perfect time to get out on the trails and enjoy nature. The cooler temperatures also bring the harvest time and farmer’s markets filled with healthy local foods and activities that are fun for people of all ages and physical abilities.
At MEDIQ Physical Therapy, we know that getting (and staying) active improves your health, mobility, and overall quality of life. If you’re struggling with chronic pain, dealing with a new injury, or just looking for tips to get in better shape, our therapists can help!
Request an appointment today, and let us help you prepare for a fun, pain-free fall season!
Fun activities to do this fall
The fall season often involves harvesting the garden and extra yard work to clean the leaves. With the days getting shorter, the time to get the work done also gets shorter, and people try to get jobs done quicker and increase the physical demands on their bodies. The result is more pain and potential for injury.
For some people, yard work and harvesting the garden are something they look forward to every year. The fresh air and being out in nature are good for physical, mental, and emotional well-being.
Hiking may be the solution if you want to immerse even deeper in nature. Whether you find a nature trail through a local park or head out to the woods or mountains, hiking is one of the best activities for health and fitness.
If you decide to head out on the trails, remember to dress appropriately because the fall months can have significant changes in the weather conditions. Make sure to dress appropriately (in layers) and prepare for rain or, in some areas, even snow. It is also essential to stay hydrated and bring healthy, high-energy foods for any hike!
The natural environment seems to help improve our mood, stress levels, and ability to remember, providing a unique opportunity for families to enjoy themselves together. Heading to a farmer’s market or corn maze can be a fun way to spend your weekends.
For those more active individuals, heading out on the golf course or playing a pickleball match with friends is an excellent way to enjoy the cooler temperature. Fall is also a great time to head out on your bike or hit a mountain biking trail before it gets too cold to enjoy the ride.
No matter what type of activities you enjoy in the fall season, our physical therapists will work with you to alleviate your pain and ensure you can stay active doing the things you love!
How physical therapy can help you resolve injuries so you can stay active this fall
At MEDIQ Physical Therapy, our physical therapists will conduct a thorough physical examination of your pain/injury, including your range of motion and strength. In addition, we will learn about any previous injury or factor that may be contributing to your current problem.
We will use this information to develop a comprehensive program tailored to your specific needs. Initially, our programs will include manual therapy techniques, targeted stretching, modalities, and other pain-relieving strategies to ensure your body is prepared for a more challenging program.
Next, your physical therapist will guide you through a series of exercises designed to help the injury and return to your pre-injury abilities. We will focus on progressing your strength and exercises that challenge your nervous system to restore function and prevent injuries.
By taking an active approach, our therapists can help you resolve your pain and help you stay pain-free to enjoy the fall season!
Sources: ScienceDirect · ActiveSafe · Wilderness & Environmental Medicine · PubMed Central · ScienceDirect · BMJ Open · Osteoarthritis and Cartilage · The Journals of Gerontology
Your next step
Request an appointment at MEDIQ Physical Therapy today!
At MEDIQ Physical Therapy, our therapist will identify all the factors contributing to your unique situation and ensure you are provided with a program tailored to your needs to achieve the desired results.
Request an appointment with one of our specialists and learn how we can help you stay active this fall!
Move of the month
Keep Your Steps Strong This Fall
Calf Raises
Stand tall with your feet hip-width apart and your hands resting on a chair or countertop for support. Slowly rise up onto the balls of your feet, lifting your heels off the ground. Hold briefly at the top, then lower back down with control.
If this movement causes pain or you are unsure whether it is right for you, ask a MEDIQ physical therapist for guidance.
Your partners in better health
Meet the Team
Rosa Martinez, PT, DPT
Dr. Rosa Martinez joined MEDIQ Physical Therapy in August 2025. She earned her Bachelor’s degree in Exercise Science from Salem College in 2020 and her Doctorate in Physical Therapy from Methodist University in 2025.
She is passionate about helping patients improve their quality of life and regain confidence in their movement. Rosa provides personalized, patient centered care with a focus on functional recovery and long term wellness. She is fluent in Spanish.
Outside of the clinic, she enjoys staying active through CrossFit and spending time with her family and dogs.
Patient stories
Real Progress. Real People.
★★★★★
The entire team listened to my goals, helped me understand the “why” behind every step, and made me feel capable again. I am back to moving with confidence.
— MediQ Patient
★★★★★
I came in frustrated by pain that kept getting in the way of normal life. My therapist gave me a practical plan, challenged me at the right pace, and helped me feel stronger each week.
— MediQ Patient
★★★★★
The care felt personal from day one. I never felt rushed, and I left each session knowing exactly what to work on to keep progressing at home.
— MediQ Patient
Recipe of the month
Creamy Butter Chicken
A deliciously mild spice dish that is easy to put together this Creamy Butter Chicken is a recipe that is full of flavor and one that you will want to make over and over.
Ingredients
- 2 Tablespoons oil
- 1 1/2-2 pounds chicken breasts cut into pieces
- 6 Tablespoons butter
- 1 small onion finely diced
- 2 Tablespoons minced garlic
- 2 Tablespoons grated fresh ginger
- 1 Tablespoon garam masala
- 1 teaspoon turmeric
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1 teaspoon salt
- 15 ounce can diced tomatoes undrained
- 6 ounce tomato paste
- 1 cup chicken broth
- 1 cup heavy cream
- ¼ cup chopped cilantro optional
Instructions
- Heat oil in a large skillet over medium high heat. Add chicken and stir to cook until done, about 5 to 7 minutes. Remove from skillet and set aside.
- Melt butter in the same skillet, then add the onion, garlic and ginger. Cook until onions are translucent, about 3 to 5 minutes.
- Add the garam masala, turmeric, smoked paprika, chili powder and salt and mix well, cooking about a minute to let the flavors meld together.
- Add the diced tomatoes, tomato paste and chicken broth and return the cooked chicken to the skillet. Bring to a boil, then lower heat and simmer uncovered 10 to 15 minutes, until sauce has thickened.
- Remove from heat and stir in the heavy cream and cilantro.
- Serve over rice, if desired.
Ready to Start Moving Better?
Find a MEDIQ location near you and begin a care plan designed around your body, your goals, and the life you want to get back to.
