So you've had an evaluation with your physical therapist and you feel pretty good about what's to come. Now you're feeling some new things and wondering what's normal and what's not. Or maybe you're trying to figure out if this is the right path for you and would like to know a little more about what to expect from an evaluation by a movement expert.
Here are 5 tips to trust the process and get the most out of your PT after the initial evaluation
I bet nobody told you this first one...
1. You MAY be sore. You'll move better...but you could be sore.
You should NOT be in more of the same pain. It's important to differentiate the two.
Likely you've had range of motion open up that you haven't seen in awhile, maybe even years.
Expect soreness to peak 24-48 hours after your evaluation. This is normal and called Delayed Onset Muscle Soreness (affectionately, DOMS). It is even normal-ish to have it up to 7 days after your initial session, but if it lasts that long, it means we need to scale back a pinch. Make sure to tell your PT if this is the case. Everything can be scaled back or progressed as needed.
You solve soreness by...moving more!
This is why I teach everyone who comes to see me a joint mobility routine.
You help relieve soreness by using the motion that made you sore more frequently, but with less intensity.
You want to create a "pump" through the muscles to help it filter out the byproducts of muscle metabolism. Rest assured...soreness does mean improvement is to come.
2. When you feel better is an individual process, but frequently can take up to 3 visits (often more if you've been in pain for a long time) to see benefit.
The evaluation gets the physical therapist crystal clear on what needs to addressed, but the dosing and most effective/efficient mix can still need to be refined.
Make sure you communicate any increase in pain or excess soreness to your physical therapist. The more information the better chance they have at nailing it in fewer visits.
3. Stay consistent, stay the course
Put in the work, see the results. As simple as that.
You should NOT stop physical therpay or think that you're fixed if you're pain free. We've only gotten rid of the annoying part, but that's not enough time for the FIX.
Rely on the physical therapist to give you focus on what to work on, but you need to take ownership of your body for lasting results.
4. Try to grasp principles for maximum carry-over
For instance in my methods, the mobility work I give looks a little more like strength work.
We load the position to open it up, then get active at your current limits (end-range) on both sides of the motion trying to be improved.
If you understand that, you can apply it to ANY limited movement for the rest of your life.
5. A small regression in mobility after seeing gains is normal
If you gain mobility in one session, expect it to recoil some the next day. This is normal.
When you see big changes, you've most likely changed your nervous system's perception, not your actual mobility.
I can often get someone who hasn't been able to touch their toes in 10+ years, do it after 10-20 repetitions of one exercise. This is just nervous system trickery, but it shows what is currently available to your body that is not accessible at the moment.
This is also why I make mobility work more like strength work because it minimizes the recoil and allows you to see daily progress with consistent application to secure the gains.
I hope these 5 tips help give you some clarity on what you're feeling and motivation to trust the process and press on toward the goal. If you are someone who wants more information on if and how working with a movement expert can help you get back to 100% and living your best life then I have a special offer for you! Follow the link below to apply for one of my limited FREE 20 minute consultations to help you decide if this is the right choice for you
FREE DISCOVERY VISIT
Happy moving!
Dr. Brewer
P.S. If you have any questions, feel free to reach out via email at elizabeth@drbrewerpt.com
Here are 5 tips to trust the process and get the most out of your PT after the initial evaluation
I bet nobody told you this first one...
1. You MAY be sore. You'll move better...but you could be sore.
You should NOT be in more of the same pain. It's important to differentiate the two.
Likely you've had range of motion open up that you haven't seen in awhile, maybe even years.
Expect soreness to peak 24-48 hours after your evaluation. This is normal and called Delayed Onset Muscle Soreness (affectionately, DOMS). It is even normal-ish to have it up to 7 days after your initial session, but if it lasts that long, it means we need to scale back a pinch. Make sure to tell your PT if this is the case. Everything can be scaled back or progressed as needed.
You solve soreness by...moving more!
This is why I teach everyone who comes to see me a joint mobility routine.
You help relieve soreness by using the motion that made you sore more frequently, but with less intensity.
You want to create a "pump" through the muscles to help it filter out the byproducts of muscle metabolism. Rest assured...soreness does mean improvement is to come.
2. When you feel better is an individual process, but frequently can take up to 3 visits (often more if you've been in pain for a long time) to see benefit.
The evaluation gets the physical therapist crystal clear on what needs to addressed, but the dosing and most effective/efficient mix can still need to be refined.
Make sure you communicate any increase in pain or excess soreness to your physical therapist. The more information the better chance they have at nailing it in fewer visits.
3. Stay consistent, stay the course
Put in the work, see the results. As simple as that.
You should NOT stop physical therpay or think that you're fixed if you're pain free. We've only gotten rid of the annoying part, but that's not enough time for the FIX.
Rely on the physical therapist to give you focus on what to work on, but you need to take ownership of your body for lasting results.
4. Try to grasp principles for maximum carry-over
For instance in my methods, the mobility work I give looks a little more like strength work.
We load the position to open it up, then get active at your current limits (end-range) on both sides of the motion trying to be improved.
If you understand that, you can apply it to ANY limited movement for the rest of your life.
5. A small regression in mobility after seeing gains is normal
If you gain mobility in one session, expect it to recoil some the next day. This is normal.
When you see big changes, you've most likely changed your nervous system's perception, not your actual mobility.
I can often get someone who hasn't been able to touch their toes in 10+ years, do it after 10-20 repetitions of one exercise. This is just nervous system trickery, but it shows what is currently available to your body that is not accessible at the moment.
This is also why I make mobility work more like strength work because it minimizes the recoil and allows you to see daily progress with consistent application to secure the gains.
I hope these 5 tips help give you some clarity on what you're feeling and motivation to trust the process and press on toward the goal. If you are someone who wants more information on if and how working with a movement expert can help you get back to 100% and living your best life then I have a special offer for you! Follow the link below to apply for one of my limited FREE 20 minute consultations to help you decide if this is the right choice for you
FREE DISCOVERY VISIT
Happy moving!
Dr. Brewer
P.S. If you have any questions, feel free to reach out via email at elizabeth@drbrewerpt.com
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