For parents, summer has its own rhythm. Kids are home. Camps, vacations, sports, beach days, late nights, random Tuesdays that somehow require three different car rides…you know the drill.

Then September rolls around and BAM. The alarm clocks are back. School buses are rolling. Practices get squeezed into the afternoon. Homework returns from the dead. And parents everywhere go back to running a small transportation company out of their SUV.

As a physical therapist, I actually think this time of year is a great reminder of just how much our routines affect our bodies.

During the summer, you might be moving differently, exercising at different times, sitting more or less than usual, traveling, chasing kids around, or putting your own routine completely on the back burner.

Once school starts, the schedule changes again.

Maybe you finally have time to get back to the gym. Maybe you’re sitting in the car twice as much driving to practices. Maybe you’re back to squeezing your workout into 45 minutes before pickup. Or maybe your “exercise” consists of carrying three backpacks, two water bottles, a trumpet and a kid who suddenly forgot how legs work.

It all counts.

And Speaking of Back to School…

This year’s back-to-school season has a pretty incredible connection for me personally.

I currently have the honor of treating my second grade teacher from 1963 as a patient.

Yes, you read that correctly… 1963!

She taught me when I was a second grader, and all these years later, somehow the roles have flipped. Now she’s coming to see me.

I’m not sure whether this means I’ve officially been around too long or whether life just has a great sense of humor.

Either way, it’s pretty special.

Teachers have an enormous impact on us, often long before we’re old enough to fully appreciate it. They help build the foundation for who we become. To have someone who was part of my life that many years ago walk through the doors of Stoneking Physical Therapy is one of those full-circle moments that makes you stop and appreciate how strange and wonderful life can be.

And yes, I promise I’m behaving better for her now than I did in second grade.

Mostly.

Your Schedule Changes. Don’t Forget About You.

That’s really my back-to-school message this year.

Routines change. Kids grow up. Teachers become patients. Second graders somehow become physical therapists.

Life keeps moving.

So as your family’s schedule shifts this fall, take a look at your own routine too.

If you’ve been putting off dealing with that sore back, cranky shoulder, bad knee or whatever else has been barking at you all summer, maybe it’s time to stop hoping it’ll magically disappear.

Get moving. Get stronger. Take care of yourself.

And to all the parents getting the kids out the door, packing lunches, finding missing shoes and trying to remember which kid needs to be at which field at what time…

Good luck out there.

Class is officially back in session.

Rich Stoneking
Stoneking Physical Therapy

The post Back to School: New Schedules, Old Teachers & a Little Less Chaos appeared first on Stoneking.

The reality is that one could not survive without pain. It is the body’s warning system. The key question is: how much pain is acceptable? That is a question I am asked often. The truth is, not all pain is harmful.

Using a numerical pain scale from 1 to 10, I break it down as follows:

• Pain from 1–4 is a green light to proceed.
• Pain from 5–7 is a yellow light. Proceed with caution.
• Pain at 8/10 or higher is a red light, a signal to stop immediately.

When we as therapists prescribe home exercises for patients, as we always do, we use the pain scale as a guide. We also talk about the quality of pain. If the pain is dull and feels more like soreness or an ache, it is generally okay to proceed. If the pain is sharp or knife-like, it is an immediate stop.

What happens to your body when pain is experienced?

First, the pupils dilate, heart rate and breathing increase, sweating occurs, glucose levels rise, intestinal movement decreases, and muscle tension increases. This is the body’s fight-or-flight response.

So how do we approach pain?

First, we do not make light of the pain or the circumstances that brought you to us. We try to educate you, just as I am doing in this video, and we usually inject a little tasteful humor, or what I like to call “laughter medicine,” because humor heals too. Believe it or not, laughter causes your body to release endorphins and enkephalins, Mother Nature’s natural painkillers.

In an experimental Oxford study, people watching funny videos or stage shows improved their pain tolerance by 30% compared to those watching a boring documentary, who experienced no change.

In therapy, our primary focus is self-management of pain. Some people living with pain choose to make lifestyle changes to cope, such as taking more frequent rest breaks, self-limiting activities, or wearing a supportive brace.

You can still be healthy and live a meaningful life despite chronic pain.

What is needed is a shift in focus, where we stop dwelling on the painful sensation. Movement is critical. Like I always say, “Motion is lotion.” Keep yourself busy with activities that bring you joy and laughter.

In the words of Helen Keller: “The world is full of suffering, but it is also full of the overcoming of it.

The post I Feel Your Pain appeared first on Stoneking.

Dancing is something that usually enters our lives at a young age and stays with us, in some form, into our senior years.

Dance lessons today are quite popular, especially among young girls who want to learn tap or become ballet dancers. Taking classes gives them the opportunity to meet new people, get exercise, and build confidence as they perform in recitals.

My first experience with dancing, however, did not occur under such “privileged” circumstances. As I recall, it took place at a junior high school dance held in the gymnasium. Girls on one side, boys on the other, all of us too nervous to break the ice and ask someone to dance. Awkward, to say the least.

By the time I reached high school, dances like the prom were attended with a date. These events were more formal and held at places like Cedar Gardens or Angeloni’s in Trenton and Hamilton Township. I know I’m dating myself, as these establishments no longer exist.

Once I was able to drive and got to college, my friends and I would usually make our way to fraternity parties and bars. Dancing was very informal, freestyle, and generally just an opportunity to strike up a conversation.

After college, there were weddings to attend and plenty of opportunities to dance. There were group dances like the “Conga” that got everyone onto the floor, and my least favorite, the “Macarena.”

Sometimes, as adults, we don’t need a special occasion to dance. Who hasn’t seen me swiveling my hips while listening to music in the therapy clinic? At one point, I even played “Who Stole the Kishka” after buying a polka CD.

Today, if you’re looking for a night out with live music and dancing, good luck. Lounges and clubs used to be packed, often filled with smoke, as smoking was common back then.

Recently, I was talking with a friend who asked where he could go for some Saturday night dancing. I had to tell him, unfortunately, that those opportunities are few and far between unless you’re willing to dance on your own.

We both agreed that today’s generation doesn’t know what it missed.

In the end, maybe the goal isn’t to find the perfect place to dance, but to keep dancing through life wherever the music finds you….

The post Dancing Our Way Through Life! appeared first on Stoneking.

It’s very common for patients to rely on over-the-counter anti-inflammatory medications like Motrin or Aleve.   These aren’t ideal for consistent, long-term use.That’s why I often recommend a simple, natural alternative—one that uses a few powerful ingredients you can find right in your kitchen.

Physical therapists are trained to think beyond just exercises and have a nutritional background. Supporting the body from the inside out, especially when it comes to inflammation, can make a meaningful difference in how you feel day to day.

The Natural Anti-Inflammatory Recipe

Combine 7 tablespoons of honey with 1 teaspoon of ground turmeric, 1 teaspoon of ground ginger, and a pinch of ground black pepper. Stir everything together thoroughly in a mason jar until you have a smooth, well-blended mixture.

Once prepared, take one teaspoon each morning on an empty stomach. It’s a small, consistent habit that’s easy to maintain and can make a meaningful difference over time.

Why This Works

Each ingredient plays an important role:

• Turmeric contains curcumin, a compound known for reducing inflammation.
• Ginger supports both inflammation reduction and digestion.
• Black pepper helps your body better absorb curcumin.
• Honey adds natural sweetness and contains antioxidants.

Each ingredient plays an important role, and together they create a simple, natural way to support your body’s healing process.

A Simple Habit That Adds Up

This is something I not only recommend to patients—I use it myself. It’s quick, easy to make, and a great addition to a daily routine focused on overall wellness. If you’re looking for a natural way to support your body and reduce inflammation, this is a great place to start.

Frequently asked questions as PTs

Stoneking Physical Therapy and Wellness Center offers top rated physical therapy in Ewing New Jersey. All of our professional staff are certified members of the American Physical Therapy Association. The APTA is a national organization representing over 70,000 physical therapists, physical therapist assistants, and students. Our Ewing Physical Therapy office is located in central northern southern New Jersey and we are a local physical therapist to many.

The post Heal Inflammation Naturally, Rich’s Way appeared first on Stoneking.

But spring is on the horizon, and it’s the perfect time for a gentle reset.

At Stoneking Physical Therapy, we believe small, simple changes can make a big difference in how you feel. Here are a few easy ways to reset your body and mind this spring with no drastic changes required.

1. Start Walking Again — Even 10 Minutes Counts

You don’t need to train for a marathon. Just start small.

Try walking around your block, visiting a local park, or even walking inside a mall on rainy or colder days. Invite a friend or spouse to join you for some company.

Walking helps:
✔ Improve circulation
✔ Reduce joint stiffness
✔ Boost mood
✔ Improve balance

If winter left you feeling tight in your hips, knees, or back, start slow and build gradually. Consistency matters more than distance.

2. Add a Few Minutes of Daily Stretching

After months of moving less, our muscles and joints often feel tight. A short stretching routine, even 5 to 10 minutes, can help your body feel looser and more prepared for activity.

Simple movements like doing calf stretches at the counter, performing seated hamstring or side stretches, marching in place, or even slow shoulder rolls can help ease tight muscles. 

Both static and dynamic stretches are especially helpful before returning to spring activities like longer walks, cleaning, light yard work, or gardening. Think of them as giving your body a gentle wake-up call after winter.

3. Snack Reset: “Skin Over Wrapper”

One simple nutrition shift we love to recommend: Choose something with skin over something with a wrapper.

Instead of reaching for packaged or processed snack bags or granola bars, consider grabbing a piece of fruit or fresh vegetables. Fruits like apples, bananas, or oranges and vegetables like baby carrots, cucumber slices, cherry tomatoes, or snap peas are easy to keep on hand for quick and healthy snacks.

These foods are naturally packaged by nature and they support:
✔ Steady energy
✔ Better digestion
✔ Heart health
✔ Reduced inflammation

No complicated diets needed. Just simple swaps.

4. Open the Windows (When You Can)

Fresh air improves mood and helps break the “winter cabin” feeling. Even 20 minutes of open windows can make your home feel lighter and more energizing.

5. Check In With Your Body

If winter left you with increased joint pain, more stiffness than usual, balance concerns, or shoulder or back discomfort, spring is a great time to address it.

You don’t have to “live with it” or change everything overnight.  Small changes done consistently create big improvements over time.   A short course of physical therapy can also help restore mobility, improve strength, and help you feel confident getting back to your favorite activities.

If you’d like guidance or support, the team at Stoneking Physical Therapy is here to help you move into spring feeling stronger and more confident.

Frequently asked questions as PTs

Stoneking Physical Therapy and Wellness Center offers top rated physical therapy in Ewing New Jersey. All of our professional staff are certified members of the American Physical Therapy Association. The APTA is a national organization representing over 70,000 physical therapists, physical therapist assistants, and students. Our Ewing Physical Therapy office is located in central northern southern New Jersey and we are a local physical therapist to many.

The post Simple Spring Resets: Quick and Easy Ways to Feel Better After a Long Winter appeared first on Stoneking.

Everyone has a basal metabolic rate (BMR), which is the number of calories your body burns just to stay alive and functioning. Even when you’re asleep, your body is working hard to support essential processes like breathing, circulating blood, regulating body temperature, and repairing tissues.

In fact, 60–70% of the calories we burn each day are largely out of our control. Factors such as genetics, sex, height, and age all play a role in determining BMR. While we can’t change these factors, there are steps we can take to support a healthy metabolism and prevent it from slowing down over time, or worse, stopping altogether!

How to Support Your Basal Metabolic Rate

1. Build Muscle Through Exercise

Muscle tissue requires more energy to maintain than fat tissue. This means that the more lean muscle you have, the more calories your body burns, even at rest and during sleep.

Resistance training, such as weight lifting, bodyweight exercises, or physical therapy–guided strengthening, helps stimulate muscle growth and maintenance. As your muscles repair themselves after exercise, your metabolism remains slightly elevated, supporting calorie burn well beyond your workout.

2. Spend More Time Outdoors

Your body works constantly to maintain a stable internal temperature. When you’re exposed to warmer or cooler environments,such as being outdoors,your body must use additional energy to regulate itself.

Whether it’s hot or cold, mild temperature variation encourages your metabolism to stay active. Simple activities like walking outside, gardening, or exercising outdoors can provide gentle metabolic stimulation while also supporting cardiovascular health and overall well-being.

3. Make Sure You Eat Enough

One common mistake people make when trying to lose weight is drastically cutting calories. When your body senses prolonged calorie restriction, it may interpret this as food scarcity and enter a “survival mode.”

In response, your metabolism can slow down to conserve energy, making it harder to burn calories, even at rest. Adequate nutrition supports hormone balance, muscle maintenance, and normal metabolic function.

Eating enough to fuel your daily activities, recovery, and sleep is essential for keeping your metabolism working efficiently.

Bottom Line

Proper rest and sleep are essential to restoring natural and necessary function of the body, and also provide a way for us to burn calories. While many aspects of metabolism are outside of our control, maintaining muscle mass, staying active, and fueling your body properly can help support a healthy basal metabolic rate that can be achieved during sleep.

By focusing on strength, movement, and recovery, especially with guidance from healthcare professionals like Stoneking Physical Therapy, you can help your body function better both during the day and while you rest at night. Stoneking Physical Therapy & Wellness Center is located in Ewing, NJ and you can reach them at 609-883-7528.

The post Can I Burn Calories in My Sleep? appeared first on Stoneking.

1. Gratitude Reduces Stress and Muscle Tension

When we’re stressed, our bodies tighten up — shoulders rise, breathing shortens, and pain can intensify. Practicing gratitude helps activate the body’s relaxation response, lowering cortisol (the stress hormone) and easing tension. When you combine deep, intentional breathing with gentle movement — like shoulder rolls, neck stretches, or a mindful walk — and focus on gratitude, you activate your body’s “rest and restore” response, which can ease muscle tension and reduce pain perception.

2. A Positive Mindset Boosts Recovery

Studies show that people who maintain a hopeful outlook often experience faster recovery from injury and illness. Feeling thankful for what your body can do — even small things — shifts focus away from frustration and helps you stay consistent with therapy and exercise routines. Every movement becomes a reason to celebrate progress.

 3. Grateful People Move More

When you feel good emotionally, you’re more likely to take care of your body physically. Gratitude can increase motivation to stay active — whether it’s sticking to your home exercise plan, taking daily walks, or showing up for your PT sessions. Movement becomes less of a chore and more of a gift.

 4. Gratitude and Mindful Movement Go Hand in Hand

Mind-body practices like stretching, yoga, or guided breathing align perfectly with gratitude. Even pausing to appreciate a pain-free step, a deeper breath, or a good night’s rest can strengthen your connection between physical and emotional wellness.

 This November, Move with Gratitude

Try this: each day, write down one thing your body allowed you to do — big or small. Over time, you’ll start to notice how much progress you’ve made and how your mindset shifts along the way.

At Stoneking Physical Therapy, we believe movement is something to be thankful for. Whether you’re recovering from an injury, improving balance, or building strength, our team is here to help you move with purpose, positivity, and gratitude.

Frequently asked questions as PTs

Stoneking Physical Therapy and Wellness Center offers top rated physical therapy in Ewing New Jersey. All of our professional staff are certified members of the American Physical Therapy Association. The APTA is a national organization representing over 70,000 physical therapists, physical therapist assistants, and students. Our Ewing Physical Therapy office is located in central northern southern New Jersey and we are a local physical therapist to many.

The post Gratitude in Motion: How Thankfulness Can Improve Your Physical Health appeared first on Stoneking.

Every October, we pause and reflect during Breast Cancer Awareness Month by honoring those impacted by breast cancer, raising awareness, and highlighting ways to support recovery and wellness. 

Why Breast Cancer Awareness Matters

 Breast cancer remains one of the most commonly diagnosed cancers in women (and, more rarely, in men). Awareness campaigns encourage early detection through self-checks, screenings, and mammograms.  They help to spread education about risk factors and symptoms, highlight survivorship and research, and also inspire community support. The pink ribbon has become a symbol of hope, solidarity, and remembrance. At Stoneking Physical Therapy, we see firsthand the physical challenges many survivors face—and we believe a well-informed community empowers people to act early and seek help when needed.

Physical Therapy’s Role in Breast Cancer Recovery

Breast cancer treatments including surgery, radiation, chemotherapy, or lymph node removal can cause pain, stiffness, reduced range of motion, scar tissue, nerve irritation, fatigue, and swelling. Physical therapy supports recovery by:

• Restoring Mobility: Gentle stretching and exercises improve flexibility and daily function.
• Managing Scar Tissue: Soft tissue techniques reduce adhesions and increase tissue mobility.
• Preventing & Managing Swelling, Pain, and Nerve Issues: Manual drainage, compression, and guided movement help control swelling. Targeted therapies address discomfort and nerve irritation.
• Building Strength & Endurance: Gradual strength and aerobic programs restore stamina and resilience.
• Providing Emotional Support: PT offers encouragement, accountability, and a safe space to discuss recovery goals.

A comprehensive care plan, built through teamwork among surgeons, oncologists, nurses, and therapists, leads to the best outcomes.

Stoneking Physical Therapy Breast Cancer Awareness Initiatives

At Stoneking Physical Therapy & Wellness Center, we’re committed to being more than a clinic—we’re a supportive partner in health. By wearing pink on Fridays this October, our staff helps spark conversations and spread awareness.  We also share information about recovery and wellness, and provide encouragement and support to survivors and their families throughout the community.  We want survivors and their caregivers to know they are not alone and that support is available locally.

What You Can Do

• Reach out to a physical therapist early—even before symptoms fully emerge—if you’ve had breast surgery or cancer treatment.
  
• Spread awareness by sharing resources with friends, family, and colleagues.
  
• Join community walks, fundraisers, or other activities that support breast cancer awareness.
  
• Donate, volunteer, or support local breast cancer organizations.
  
• Keep up with routine screenings and encourage loved ones to do the same.

Breast Cancer Awareness Month is a time to unite, remember, educate, and support. It reminds us of the importance of early detection and comprehensive recovery care. At Stoneking Physical Therapy & Wellness, we stand ready to help survivors rebuild strength, mobility, and confidence. If you or someone you know is navigating breast cancer recovery, contact us to explore physical therapy options and reclaim function and joy in movement.

At Stoneking Physical Therapy in Ewing, NJ, we specialize in helping adults stay active, safe, and independent through every season. If stiffness, balance concerns, or pain are holding you back from enjoying fall activities, our team is here to help with personalized therapy and support.

Frequently asked questions as PTs

Stoneking Physical Therapy and Wellness Center offers top rated physical therapy in Ewing New Jersey. All of our professional staff are certified members of the American Physical Therapy Association. The APTA is a national organization representing over 70,000 physical therapists, physical therapist assistants, and students. Our Ewing Physical Therapy office is located in central northern southern New Jersey and we are a local physical therapist to many.  

The post Supporting Breast Cancer Awareness: Stoneking Physical Therapy’s Commitment to Healing and Hope appeared first on Stoneking.

If you’re looking for fall wellness tips or safe, enjoyable ways to keep moving, here are some local ideas to try:

1. Take a Walk Among the Fall Colors

Walking is one of the best low-impact exercises for adults. It helps circulation, joint health, and endurance, and fall’s cooler weather makes it even more enjoyable.

• Try a stroll through Mercer County Park or the Delaware & Raritan Canal State Park for a scenic workout.
• Invite a friend or family member—it’s great for both fitness and social wellness.
• Aim for 20–30 minutes at a comfortable pace, adjusting for your own fitness level.

Walking outdoors is one of the simplest ways to support independence and mobility—two key goals we emphasize in our physical therapy programs.

2. Gentle Stretching Outdoors

August’s warmth paired with September’s crisp air creates the perfect setting for gentle stretching. These small movements prevent stiffness and improve balance:

• Stretch your arms overhead while standing in your backyard.
• Do seated stretches on a park bench.
• Try simple balance exercises, like standing on one foot while holding a railing.

Stretching helps reduce fall risk and keeps joints flexible—something we encourage daily.

3. Try Gardening and Yardwork

As summer winds down, gardening and yardwork remain excellent ways to stay active. Raking leaves, planting bulbs, and tidying up for winter all count as functional exercise.

• Raking leaves engages your arms, shoulders, and core.
• Planting uses squatting and bending, strengthening leg muscles.
• Trimming bushes or weeding keeps your hands busy and gets you moving in ways that feel more like fresh air therapy than exercise.

These activities provide opportunities to move with purpose.  Be sure to always take breaks, practice good posture, and avoid heavy lifting to protect your back.

4. Explore Local Fall Activities in Mercer County

Ewing and the surrounding area offer plenty of seasonal outings that encourage movement and are perfect for combining physical and social wellness:

• Farmers’ markets: Walking and carrying light bags of produce builds endurance.
• Pumpkin patches and apple orchards: A fun tradition that keeps you on your feet.
• Community festivals: Local events often involve strolling, standing, and socializing.

5. Indoor Options for Cooler Days

Not every autumn day will be sunny, but there are plenty of ways to stay active indoors:

• Chair yoga for balance and relaxation.
• Light hand weights or resistance bands to maintain strength.
• Marching in place or walking  up and down stairs keep joints from stiffening.

When outdoor options aren’t possible, indoor routines keep consistency strong. Get creative and utilize your surroundings — no equipment needed!  

6. Make It Social

Movement is more enjoyable—and often more consistent—with company. This fall, consider:

• A weekly walking date with a friend.
• Joining a community exercise class.
• Planning regular outings to stay active both physically and socially.

Final Thoughts

 As National Wellness Month comes to a close and fall settles in, it’s the ideal time to recommit to movement, balance, and strength.  Fall brings cooler weather, fresh routines, and plenty of opportunities to move in ways that support long-term health.

At Stoneking Physical Therapy in Ewing, NJ, we specialize in helping adults stay active, safe, and independent through every season. If stiffness, balance concerns, or pain are holding you back from enjoying fall activities, our team is here to help with personalized therapy and support.

Frequently asked questions as PTs

Stoneking Physical Therapy and Wellness Center offers top rated physical therapy in Ewing New Jersey. All of our professional staff are certified members of the American Physical Therapy Association. The APTA is a national organization representing over 70,000 physical therapists, physical therapist assistants, and students. Our Ewing Physical Therapy office is located in central northern southern New Jersey and we are a local physical therapist to many.

The post Fall into Wellness: Gentle Activities to Keep You Moving This Season appeared first on Stoneking.

At Stoneking Physical Therapy, we emphasize simple habits that can make a big impact. And when it comes to hydration, one of the easiest tools you can use is something you already do every day: check your urine color.

What Your Urine Color Means

Your urine color is a powerful indicator of your hydration status. Here’s a quick breakdown:

• Clear to light yellow: You’re well-hydrated. Keep it up!
• Dark yellow to amber: You’re mildly to moderately dehydrated. Time to drink more fluids.
• Dark gold or darker: You may be very dehydrated. Increase fluids immediately and monitor how you feel.

Think of your urine as your body’s personal hydration report card. If it’s dark gold, it’s a sign that you’re not drinking enough.

It’s Not Just Water—Electrolytes Matter Too

Hydration doesn’t only mean water. While good old H2O is a great starting point, electrolytes play an important role—especially after physical activity or long periods in the heat.

Stoneking PT’s team recommends options like:

• Diluted electrolyte powders
• Sports drinks like Gatorade (in moderation)
• Coconut water or low-sugar electrolyte beverages
  

Why? Because replenishing sodium, potassium, and other minerals helps prevent cramping and supports muscle function—key for patients recovering from injuries or those staying active in the summer.

When to Hydrate

• Before you’re thirsty. Thirst is a sign that you’re already behind.
• Before, during, and after exercise. Especially important if you’re in rehab or returning to physical activity.
• Throughout hot days. Don’t wait until the end of the day to catch up.  Keep a water bottle with you to sip throughout the day.

Listen to Your Body 

Don’t let dehydration slow your progress. Cramping or fatigue may be a sign. Be sure to aim for clear to light yellow urine to stay on track.  Stay cool, stay hydrated, and let’s keep moving together.

Frequently asked questions as PTs

Stoneking Physical Therapy and Wellness Center offers top rated physical therapy in Ewing New Jersey. All of our professional staff are certified members of the American Physical Therapy Association. The APTA is a national organization representing over 70,000 physical therapists, physical therapist assistants, and students. Our Ewing Physical Therapy office is located in central northern southern New Jersey and we are a local physical therapist to many.

The post Summer Hydration Tips: What Your Urine Can Tell You appeared first on Stoneking.