How to Get Active After an Injury: 8 Tips to Get You Back on Feet

How to Get Active After an Injury: 8 Tips to Get You Back on Feet

Whether you’ve been through a traumatic car accident, severely tore a ligament while playing your favorite sport, or simply experienced an age-related fall, you know that injuries tend to impact your life long after you’ve been treated for them.


Getting back into your normal routine and enjoying an active lifestyle doesn’t have to be impossible, though. With a bit of help and a few daily practices, you can reclaim your life.


Here are 8 tips from our experts to help you get active after an injury.


1: Follow All Doctor Recommendations Precisely


The first thing you can do to return to an active life is follow the doctor’s instructions to the T after you receive treatment.


It’s common for patients to feel a little better and skip certain parts of the healing process, such as recommended therapy sessions, follow-up visits, or movement restrictions.


This often makes the healing process much more difficult, and it can make the situation worse. Simply following instructions post-surgery, treatment, or doctor visits can go a long way toward getting you back on your feet in a reasonable period.



2: Don’t Overexert Yourself


If you lived an active lifestyle before your injury, we know that it feels nearly impossible not to push yourself as hard as possible to get back to normal. It’s a habit, and it has likely been your lifestyle for a long time.


However, your drive and determination can work against you in this case.


You never want to push yourself so hard to recover that you end up causing another injury or re-injuring yourself. While your goal is to get better faster, you can end up in a lot more pain with a lot longer to go before you’re ready to get active, again.


Knowing how far is too far can be difficult, as well. Especially since you’ll start feeling stronger quickly once you start a proper recovery program. However, we have a solution for that, which we’ll talk about later.



3: Move as Much as Possible


With recovery, a lot of your ability to succeed will come down to balance. You don’t want to overwork yourself or ignore a doctor’s orders, but you also don’t want to simply lay on the couch and watch the world go by hoping you’ll feel better soon.


Within the restrictions your medical team has given you, you want to keep your body moving as much as you can. That can be as little as doing some seated stretches and slowly working your way up to more normal daily tasks, or it can mean going through a daily workout routine. It all depends on your unique circumstances.


This helps work the muscles to keep you in shape, but it also stimulates healing and gets you back to normal a lot faster than just lying around.



4: Use the Right Exercises


Working and stretching your muscles is crucial to your recovery, but you need to do the right ones if you want to see meaningful results.


You can use a vast variety of exercises to target core problem areas and strengthen supporting muscles without putting undue stress on your injury.


If you can leverage those exercises in your favor, you can help your body strengthen itself in ways that mitigate the injury’s impact on your day-to-day life. This is often used to help with chronic back pain.


For example, while the lower back might be weaker from an injury and cause pain, therapists often recommend exercises that strengthen the supporting muscles to alleviate stress on the lower back.


5: Manage Your Diet


Your diet might not have anything to do with your injury, but it can have a lot to do with your recovery.


In general, certain foods and drinks can increase inflammation and cause more pain and discomfort. If that happens, you’re less likely to be able to exercise appropriately to facilitate healing, and other aspects of your life will be impacted.


If you’re already an extremely athletic person, your eating habits might be even more important to look at. You likely eat a more calorie-dense diet to help with your daily routine, but if you suddenly can’t exercise as much, continuing that high-calorie diet can be problematic. Weight gain can make exercising more difficult, apply more pressure to the injury increase your pain, etc.


This isn’t always the case, but your diet does need to be considered.


6: Focus on Inflammation Reduction


Injuries tend to cause a lot of inflammation and swelling whether it’s visible or not. One of the best ways to help reduce this is the liberal use of ice on the affected body part. Especially early in the healing process.


When you get done stretching, finish your therapy appointment, or just get off a long day of work, wrap an ice pack in a cloth or paper towel, and apply it to the affected area for 15 minutes to half an hour.


7: Stay Positive


It’s easy to start feeling down when your life is thrown for a loop, but your mindset does have an impact on your body’s ability to heal.


Try to remember that you’re going to get better, and when you start feeling negative, distract yourself with something positive you enjoy that is within your physical limits.



8: Sign Up for Manual Therapy


Finally, you don’t have to do this alone, and it’s best that you don’t.


Whether your doctor recommends physical therapy, or you notice that an ongoing problem simply isn’t going away, therapy can be the best way to get back to an active lifestyle.


Manual therapists can help you in a variety of ways. You’ll receive guided, professionally designed physical therapy treatments that target the core problem, dietary guidance, and more in a safe environment. You don’t have to worry about doing too much or too little, doing the wrong exercises, or accidentally making your problem worse.




Contact Expert Manual Therapy Today


Getting active after an injury is a difficult process, but manual therapy can help. As long as you have the right therapist.


Expert Manual Therapy is home to qualified experts based in Austin, TX, who not only help you recover but also prioritize your safety and comfort while doing so. We can help you recover from various injuries, maintain your dietary needs, and learn preventative measures that will keep you on your feet in the future.


Contact Expert Manual Therapy today.

10 Best Physiotherapy Exercises for Lower Back Pain

10 Best Physiotherapy Exercises for Lower Back Pain

When you’re injured, whether it’s a serious injury or a simple sprain or over-exertion, your primary goal is to heal and get back to your normal life. For many, that typically means taking a bunch of medications and lying around until their bodies take care of it.
That’s often not the right way to go about it.
You can speed up your recovery, and get better, healthier, results with some basic exercises.
Since lower back pain is such a common problem with people from all walks of life and at all ages, we’re going to share 10 of the best physiotherapy exercises for lower back pain that you can start using at home, today.
Let’s get started.

1: Stretch Your Hamstrings

Before we get to the back, it’s best to deal with your posture. For this, stretching your hamstrings is important. It’s also fairly easy to do despite your back pain.

A woman doing physiotherapy exercise for lower back pain.
Sit down with both your legs extended in front of you, bring one foot into the thigh of your other extended leg, and then touch your toes on the extended leg.
This will strengthen the muscles connecting your legs to your back and prevent posture problems from straining your back further.


2: Planks

This is an easy, low-strain exercise you can do just about anywhere. Again, this doesn’t focus directly on the back. Instead, it focuses on the supporting muscles. In this case, your abs get a workout.
To do this, just lay face down on the floor, prop your forearms up as a support, and raise yourself onto your toes. This is like a pushup, but you rest your forearms on the floor, keep your torso straight, and hold the lifted position.


3: Crunches

Crunches can help with your back pain because they strengthen your abs. However, it’s important to be careful and not push it.
Also, it’s best to do them on an exercise ball with your back and your feet on the floor. This will keep your back from engaging and overstressing itself while still strengthening your abs.


4: Extending the Back Muscles

Now, we’ll dig into some exercises that directly target the back. First, you can do an “extension”. This is simply laying flat on your back with your body rigid and then lifting your torso into the air.
It’s important not to push it too far at first depending on the extent of your injury, but it stretches the back muscles and helps them heal gradually.


5: Side Bends

Another simple back exercise, you can simply stand up straight, and then bend your upper body to one side without rotating your hips or torso.


6: Sitting Rotations

Here’s a very light back pain exercise you can do while sitting at your desk: simply sit up straight, and then turn your upper body side to side.
This is a low-impact exercise that will stretch the back muscles without overexerting them, and it’s great in work settings and other places where you can’t just start a normal exercise routine.


7: Crunches with Elevated Feet

For an easier version of crunches, you can place your feet on an exercise ball while doing normal floor crunches. Since the ball moves and elevates the feet, less stress is put on the spine.


8: Bicycle Stretches

This simple exercise consists of lying on your back raising your legs and pretending you’re pedaling a bicycle. Don’t do it fast. The goal is to control your muscles. You shouldn’t feel any back pain, but you’ll strengthen supporting muscles considerably over time.


9: Swimming

This physiotherapy exercise for lower back pain isn’t possible for everyone, and it’s not always included in physiotherapy routines, but if you have access to a pool, swimming is great for back pain.

Physiotherapy exercises for lower back pain - a man swimming in a pool

The weightlessness you feel in water alleviates all stress from your back, but you can stretch the muscles extremely well to strengthen and loosen them. Of course, if your back is injured, you shouldn’t swim alone.


10: Knee-to-Chest Stretches

This one can be more difficult if you don’t stretch regularly, but it does help the muscles that support your back and stretch the lower back itself.
Lay flat on your back, lift one leg, and pull it as close to your chest as you comfortably can.


How These Exercises Help with Back Pain

These physiotherapy exercises for lower back pain don’t focus on the back for the most part. That’s for a good reason. If you’re injured or suffering from chronic pain, directly targeting your back on your own might make it worse.
Instead, these exercises alleviate pain by strengthening the core muscles that support the lower back. By giving the lower back more support, it’s less likely to move in a manner that overstresses it, and it can more effectively heal.
It’s also important to note that you can avoid a lot of lower back pain not only with these exercises but also by practicing preventative care.
Most back pain problems stem from work-related activities when you don’t lift things or bend over properly.
Focusing on your posture and maintaining good posture throughout such movements can greatly reduce the need for all these exercises.


Get Professional Help Alleviating Your Back Pain

Physiotherapy exercises for lower back pain that we listed are great at-home exercises that will work wonders for minor back pain, and they can prevent your back pain from becoming a bigger issue.
However, if you’re suffering from serious pain, or your pain doesn’t seem to go away, you need professional help.
A professional physiotherapist can not only do more exercises and offer more lifestyle guidance than this list, but they can also monitor your physical therapy and help you perform exercises more efficiently to prevent making the problem worse with improper form or over-exertion.
If you are looking for the best physiotherapy clinic in Austin our team got you covered! We provide top-tier physiotherapy services to the Austin, TX area, and we can help alleviate your chronic back pain, recover from injuries, and more.
Contact Expert Manual Therapy today and book your first appointment!

8 Reasons You Should Choose Physiotherapy for Your Recovery

8 Reasons You Should Choose Physiotherapy for Your Recovery

When you’re injured or subjected to a surgery or condition that greatly impacts your ability to live normally, life kind of loses its spark for a while. Whether you’re in a lot of pain, or you simply can’t make your body keep up with your lifestyle, it’s never a positive experience. You want to get past that period as fast as possible without worrying about further issues developing.


For many, the first course of action is to take medications that vary in effectiveness and risk, rely on procedures that can have their negative side effects, and more, but there’s another option.


In many circumstances, physiotherapy is a great way to boost your recovery and help you reclaim your life.


Today, we’re going to go over 8 reasons why you should choose physiotherapy whether you’re dealing with injuries, the effects of advanced age, conditions, surgery recoveries, and more.



1: Avoid Unnecessary Medications


Medications are extremely helpful, and in many cases, they are necessary to help with the healing process. So, we’re not telling you to ignore all your prescriptions and only try physiotherapy. In some cases, that can be dangerous.


However, there is a modern trend where medications are used for problems, they’re really not necessary for, and beyond having immediate negative side effects, they can also lead to issues such as addiction and future drug abuse. This is a major part of the modern opioid epidemic.


Physiotherapy can provide you with targeted, natural, healing by helping your body rebuild itself essentially. In cases where medication is optional, or you’re able to go without it but still need to focus on healing, physiotherapy can help you get through your recovery quickly without going down the medicinal rabbit hole.



2: Get Off Dangerous Medications Faster


Physiotherapy isn’t magic. Pain doesn’t just disappear when you start physiotherapy, and you might still need to use prescribed medications while you’re recovering to mask the pain or symptoms of your injury or illness. However, that’s what they’re typically doing. Masking the symptoms.


Physiotherapy has you work with trained professionals to target the root cause of the problem and treat it directly via movement triggering your body’s natural healing response. So, even if you need to be on a particularly risky medication, you can deal with the core problem faster and end your dependency on the medication before it becomes an entirely different issue.


In fact, this is where many medicine-related problems start. The medicine works well, but because the root problem isn’t resolved, patients stay on medications longer than they need to and build a dependency.



3: Safe Recovery from Major Surgeries


After many types of surgeries, it’s not safe for you to start a normal fitness regimen for a while. You can’t have heart surgery or a knee transplant and immediately hit the gym the next day. However, you don’t want to just sit around resting for months, either.


Your muscles will degenerate, and you’ll have a massive hill to climb in terms of getting back into good shape and enjoying life.


Physiotherapy can be a great way to maintain your body during that period while a trained professional ensures you do it in a safe manner.


Physiotherapist working with patient in clinic



4: Prevent the Worsening of Existing Conditions


Some conditions, such as musculoskeletal diseases, can continuously degenerate your body throughout your lifetime. They’re not entirely curable, but physiotherapy can help prevent such conditions from getting worse, slow them down, and generally help you live a more mobile and active life for far longer than you would if you just let it progress without intervention.



5: Deal with the Effects of Old Age


We all get old, and unfortunately, age does tend to take its toll on our bodies at a certain point. Physiotherapy can help you maximize your physical potential in old age by keeping your body in peak shape and strengthening it to prevent injuries or degradation that prevent you from moving as well as you used to.


This type of therapy can help older people maintain their balance to avoid falls, help prevent serious injuries from occurring when they do fall, and help them keep their stamina well into their advanced years.



6: Prevent Future Injuries


In the same way, physiotherapy can help prevent older people from suffering severe injuries when they fall, it can also help athletes or other very active people from experiencing as many injuries in their day-to-day activities.


Since physiotherapy helps with so many aspects of physical health, it helps active individuals build their body’s resistance to injuries so they can take the abuse and keep going instead of constantly being injured doing what they love.



7: Better Flexibility and Posture


Flexibility and posture are two key factors in one’s physical health and maintaining one’s physical health, but many people lack one or the other.


Posture affects many different aspects of life. Poor posture can lead to back problems, more frequent injuries when lifting heavy loads or moving certain ways, and various other issues with serious consequences in the long term.


Flexibility helps you manipulate your body more effectively, and it reduces the chance of you dealing with an injury since your joints are able to move far more easily than they would if you weren’t flexible.


Both of these are core parts of most physiotherapy treatments.



8: Learn to Work with Knee and Hip Replacements


Getting a knee or hip replacement can be both a great experience and a negative one. It’s great because you get to move past the problems you had, but it also requires you to learn to move effectively again with a foreign object in your body. That’s not as easy as it sounds.


Physiotherapy can help you prepare for that pre-operation, and it can help you adjust to it after you’ve had the operation and are getting through that initial awkward period.



Physiotherapist working with patient’s knee



Sign Up for Physiotherapy with Expert Manual Therapy


If you need help strengthening your body, recovering from an injury or surgery, or just adjusting to changes in your body due to age or joint replacements, you should choose physiotherapy.


And you should choose only the best for your body. Here at Expert Manual Therapy, we make sure to make a custom plan for each client’s needs, ensuring a personalized and effective therapy experience tailored to your unique health goals and lifestyle.


We specialize in providing exceptional physiotherapy, manual therapy, therapeutic exercises, and more.


Book an appointment with Expert Manual Therapy today.

Benefits & Risks of (hands-on) Manual Therapy

Manual therapy, also known as hands-on therapy, is a type of physical therapy that involves the use of the therapist’s hands to manipulate and mobilize the soft tissues and joints in the body. It is a popular form of treatment for a variety of conditions, including musculoskeletal pain, sports injuries, and chronic conditions.
Hands-on therapy is a form of physical therapy that includes conditions that can be combined or used individually, especially in the initial stages of rehabilitation. As therapy progresses, manual therapies may be combined with exercises. Let’s take a closer at some of the benefits and risks of manual therapy that might be helpful for you.
Benefits of Manual Therapy

Pain Relief

One of the primary benefits of manual therapy is its ability to provide relief from pain. Through the use of gentle and specific techniques, a therapist can manipulate the soft tissues and joints in the affected area to reduce tension and inflammation, leading to a decline in pain. This makes manual therapy an effective approach for individuals suffering from chronic pain, headaches, and other conditions that cause discomfort.

Improved Range of Motion

Another benefit of manual therapy is that it can help to improve the range of motion. This is achieved through the therapist breaking up adhesions (scar tissue) and restoring proper alignment to the affected joints. This improved range of motion can lead to better flexibility, reduced pain, and a reduction in the risk of injury.

Increased Circulation

During manual therapy, the therapist applies gentle pressure to the affected area, promoting increased circulation. This increased blood flow can help to reduce swelling, enhance healing, and also provide oxygen and nutrients to the affected area. It can also help to speed up the recovery process.

Reduced Muscle Tension

Hands-on therapy can help to release tension in tight and overworked muscles. This reduction in muscle tension can lead to reduced pain, improved range of motion, and better posture. It can also help to promote relaxation, reduce stress, and promote overall well-being.

Enhanced Athletic Performance

Athletes can also benefit from manual therapy. By improving the range of motion, reducing pain and stiffness, and promoting relaxation, manual therapy can help athletes perform better and reduce the risk of injury.
Risks of Manual Therapy

Pain or Discomfort during Treatment

While manual therapy is generally considered to be a gentle and non-invasive form of therapy, some people may experience discomfort during treatment. This may occur if the therapist applies too much pressure, or if the individual is particularly sensitive to touch. However, this discomfort is commonly short-lived and can be easily managed.

Worsening of Symptoms

In rare cases mostly caused by inexperienced therapists, manual therapy may result in a worsening of symptoms, especially if the therapy is performed on an injury that hasn’t fully healed. This is why it is important to seek the advice of a qualified therapist before undergoing manual therapy.

Risk of Injury

The risk of injury can occur if the therapist is not properly trained or does not use the proper technique. This is why it is important to choose a qualified and certified therapist who has received proper training and is experienced in performing manual therapy. Additionally, it is essential to communicate any concerns or discomfort during the therapy session to the therapist, so they can adjust their technique if necessary.

In a Nutshell,

Manual therapy (hands-on) is a highly effective form of treatment for a variety of conditions. However, as with any form of therapy, there are, of course, some risks and benefits to consider. If you are considering manual therapy, you must speak with a qualified therapist to determine if it’s the right option for you.

6 Amazing Benefits of Physiotherapy

6 Amazing Benefits of Physiotherapy

Physiotherapy, or physical therapy as you have probably heard it called, is a special type of treatment designed to help you regain control of your movement, muscles, and more after an injury, surgery, or similar event. However, it’s often used to help athletes recover faster or improve their performance as well.
Due to its highly flexible nature, physiotherapy offers a broad spectrum of applications, leading to six key benefits of physiotherapy that are commonly experienced regardless of the specific reason for seeking treatment.

1: Pain Reduction


This is one of the main reasons an average patient is prescribed or seeks out physiotherapy. It can help reduce the inflammation that causes the majority of pain.

2: Improved Strength, Coordination, and Flexibility

Whether you’re an athlete who wants to improve your physical condition, or you were recently injured and need to build up your body again, physiotherapy helps.
Physiotherapy primarily focuses on building strength, coordination, and flexibility.

3: Prevent Injuries


This is beneficial for everyone, but it’s particularly useful for those who are likely to sustain repeated injuries. Namely, athletes and the elderly benefit from this the most. Accidents become more likely as you age, and athletes are always at a higher risk of injury than the average person.
Since physiotherapy increases your overall physical health and control of your body, you become a lot more resilient against future injuries. You can obviously still get hurt, but it will take more serious accidents to hurt you the same way you would get injured before physical therapy treatments.

4: Reducing Opioid Dependency


Opioid abuse is one of the most serious problems impacting the US today. Sadly, many opioid users don’t start as addicts. They get injured, they’re prescribed opioids for the pain they experience, and then they get addicted. This can lead to life-long problems with addiction and can often be deadly. So, it’s best to avoid using any opioids whenever possible.
Since physiotherapy reduces pain naturally via targeted movements and treatments, many patients are able to avoid, or lessen, the use of opioids to manage the pain.

5: Recover Faster


Most patients first engage with a physiotherapy solution because they’re told to by a doctor in an effort to recover from an injury, illness, or neurological condition. This is because physiotherapy helps you recover faster.
The degree of recovery experienced is obviously based on the extent of the injury and the commitment of both the patient and treatment team, but it is far faster than if you were to lay in bed until your body heals itself naturally.

6: Customized Care


Finally, your care is customized. You have input for what you’re going to do, and you get to help set goals.
When you’re treating an injury, it’s best to let the treatment team plan your goals and care solutions, but voluntary treatment such as what athletes often seek out is fully customizable.

Sign Up for Physiotherapy with Expert Manual Therapy

You can enjoy all these benefits of physiotherapy at our physiotherapy clinic in Austin.
Experience excellence in physical therapy, uniquely tailored to meet your specific needs. Our expertise extends to providing specialized physical therapy for athletes, ensuring peak performance and optimal recovery.
To get the best physiotherapy treatment solutions available, contact Expert Manual Therapy today.

Dry Needling: How It Helps Your Body Pain

You may have heard of a treatment called “dry needling” and been curious about what it is and if it could help you. We all agree that the idea of lying on a table while tiny needles poke you sounds like a horrible thing to go through. But more and more people, including athletes and people with injuries or chronic pain, swear by its ability to help with intense muscle pain and mobility problems. Even though the name of the procedure sounds scary, dry needling is safe, doesn’t hurt very much, and is often helpful for people with certain musculoskeletal problems. Let’s talk about how it helps you get rid of that pain that just won’t go away. But first, let’s talk about when dry needling is a good idea.

When Should You Give Dry Needling A Try?

If you have the problems mentioned below, you should probably consider dry needling:
• Hip pain
• Neck pain
• Knee pain
• Shoulder pain
• Lower back pain
• Myofascial pain

How Does It Help?

It Loosens Up Your Tense Muscles.

You probably often feel pain in the form of a stiff or knotted up muscle. It happens when the fibers in your muscles tighten and don’t go back to their normal state. Knots and stiffness are often caused by stress, an injury, a pinched nerve, or something else wrong with your body. Dry needling helps release this tension from your muscles, alleviating the pain and helping patients relax.

Get Back Your Flexibility

Tight, painful muscles are one of the few things that keep you from moving. If you have a lot of tension around your trigger points, it may be very hard to move around. When you don’t use your muscles, they get weaker and lose mass. Dry needling helps patients in moving more flexibly which enables the muscles to become stronger.

Boosts Muscle Healing

When you get hurt, the hardest and longest part is getting better. Yes, some injuries take longer to heal than others, but we all want to get back to full strength as soon as possible. With dry needling, muscles tend to heal quicker and get back in their normal form in less time.

Blood Flow Goes Up

In dry needling therapy, the needles can also help bring more blood to the area being treated. This can speed up the healing process and help with other things, for instance reducing inflammation.

Refreshes Your Body

This is where the “function” part of “Functional Dry Needling” comes into play. Dry needling can be like hitting the “Reset” button for our muscles and nervous system, giving us time to re-learn or re-establish better ways to move or use our muscles.


Dry needling can turn out to be an extremely beneficial treatment for anyone suffering with muscle pain. Although after the treatment your muscles might hurt more temporarily, but it’s important to keep moving. This is normal, and it could last anywhere from 24 to 48 hours. You might see some bruises around the area that was treated however it’s only a matter of days till you can move around more seamlessly after the treatment.

How to Get Rid of Muscles and Joint Pain

Muscles and joint pain are extremely common these days. Almost everyone experiences discomfort in their muscles at some point. These can be a nuisance and can negatively impact your daily life. This is most likely to happen when you undertake sudden physical activities like lifting weights and participate in sports such as hiking, a marathon event, or football. Even athletes experience such aches during their performance.
However, these pains can be a result of various factors including, overuse, injury, aging, or underlying. The good news is there are several ways to alleviate the discomfort and get rid of the pain. Here are some effective methods to consider:


Regular physical activity can help improve joint mobility and reduce muscle and joint pain. Low-impact exercises, such as yoga, swimming, or cycling, can help increase circulation, reduce inflammation, and relieve muscle tension without putting too much stress on the joints. When starting an exercise program, it’s important to take it slow and gradually increase the intensity as your body adjusts. Moreover, stretching before and after exercise can help prevent injury and improve flexibility.

Ice and Heat TherapY

Applying ice to an inflamed area can help reduce swelling and numb the pain. On the other hand, applying heat to a sore muscle can help relax it and increase blood flow. Experiment with both methods to see which works best for you. When using hot and cold therapy, it’s important to alternate between hot and cold compresses, and not to leave either on for more than 20 minutes at a time.

Pain Relief Medication

Over-the-counter pain relievers, such as acetaminophen or ibuprofen, can be effective in reducing muscle and joint pain. However, it’s important to follow the instructions carefully and not to exceed the recommended dosages.


Massage therapy can help relieve muscle tension, increase circulation, and improve joint mobility. A professional massage therapist can use various techniques to target specific areas of pain and discomfort, such as deep tissue massage or trigger point therapy. You can also try self-massage techniques, such as foam rolling or using a massage ball, to help relieve pain and tension.

Physical Therapy

A physical therapist can help you manage your muscle and joint pain by creating a personalized rehabilitation program. Physical therapy can involve a combination of exercises, stretches, and manual therapy techniques designed to improve joint mobility, strengthen muscles, and reduce pain. Physical therapy can also help prevent future injury and improve overall physical function.

Adequate Rest and Sleep

Lack of sleep can increase pain levels and slow down the healing process. Aim to get 7-9 hours of quality sleep each night. Getting enough sleep and rest is crucial to reduce muscle and joint pain and improving physical function. This allows your body to repair and recover and can help reduce inflammation and improve pain management. Additionally, it’s important to avoid staying in one position for too long, as this can put extra strain on your muscles and joints and increase pain.

In conclusion

Reducing muscle and joint pain involves a combination of lifestyle changes, physical therapy, and pain management strategies. It’s necessary to consult with a doctor or physical therapist to determine the best approach for your specific needs and to monitor your progress over time. With the right combination of treatment and self-care, you can alleviate muscle and joint pain and improve your overall physical function.

Living with Migraine: How Does Physical Therapy Cure It

Migraine headaches can be very painful to live and function with. However typically, over the counter medications have little to no effects on patients suffering with a migraine. If you have migraine headaches, physical therapy (PT) may help reduce your pain, improve your mobility, and help you deal with the headache when it comes back. A cariogenic headache is what you might call a migraine that comes from your cervical spine (neck). Your physical therapist can look at your spine and give you treatments that will help you move better and feel less pain.

Who Should Think About Physical Therapy For Migraine Relief?

Physical therapy may help people with headaches caused by a stiff neck or tight muscles. This is because therapy helps to relax these muscles, relieving tension and alleviating any pain that may travel to the head and cause a headache.

How Do Physical Therapists Help People Who Have Headaches?

Physical therapists can treat headaches by stretching the muscles in the neck, moving stiff joints in the neck and upper back, and massaging trigger points that may be causing headaches. The best part is that physical therapy includes self-management exercises to help you improve the flexibility and strength of tight and weak muscles that are causing your headaches. You can learn how to get rid of headaches on your own or stop them from happening in the first place without taking a lot of medicine.

Exercises to Try

There are a lot of gentle stretches to choose from when it comes to physical therapy for migraines. Here are a few beneficial stretches for relieving migraine pain.

Sit In Front Fold

Putting your head on something can make you feel very calm. It is a big part of the seated forward fold, which is also known as the two-legged forward bend. The pose also makes your leg muscles more flexible.

Thread a Needle

Try this pose by stretching your upper back if your shoulders feel tight. It also involves a gentle twist of the low back, which further loosens up the muscles.

Side Neck Bend

The side neck bend is a gentle stretch that releases tension in the neck and upper back. It’s a versatile move because you can do it while sitting or standing.

Chin Tuck

Nearly everyone who works at a desk in an office is guilty of slouching over their desks and pulling their shoulders up. This exercise helps with that problem as well.

Scapular Retraction

Bored at your desk? This is the easiest exercise you can do at work while sitting down. It helps fix the common office posture of leaning the head forward and rounding the shoulders.

In a Few Words,

For good results without getting hurt, you should stretch every day and pay close attention to your form, posture, and diaphragmatic breathing. On any given day, it might be hard to move because of pain, tiredness, or lack of motivation. On those days, it’s best to be kind to your body and remember that it was made to move. Be gentle. Gentle movement is still movement.

Role of Physical Therapy in Sports

Since the 1970s, physical therapy has been an important part of treating sport injuries. But sports therapy, a specialized form of PT, is becoming more and more important to both amateur and professional athletes. Injury prevention is a very important part of sports medicine. Regardless of one’s age, sports therapy is a branch of medicine that focuses on injury prevention and returning patients to their highest possible levels of functional, occupational, and sport-specific fitness. It makes use of the fundamentals of sport and exercise science, including pathological and physiological processes to get the person geared up for training, exercise, and performance.
Even though sports physiotherapists do everything they can to keep people from getting hurt, accidents still happen. Most injuries from contact sports are more serious and may even need surgery. But as part of the treatment, sport therapists can also make a treatment plan that guarantees a quick recovery at a lower cost. A recent study shows that physical therapy cuts costs for patients by almost 72% because most injuries can be treated without surgery. Here are a few other benefits of undergoing Sports Therapy.

Muscle Balancing

Athletes often consider multiple ways to get better at their sport and play at a higher level. This can lead to training over and over again. When this happens, the muscles that are stressed can get more work than their opposites, making them the stronger group. Athletes need to do more than just sport-specific training. They also need to train muscle groups to balance the load on joints and tendons and create synergy in the body so they don’t get hurt and can get back to playing sports. This is possible through Sports Therapy.

Alternate of Invasive Surgery,

If an injury or pain goes untreated for too long, it can get worse and require surgery. Sports therapy is one of the most important first steps in treating conditions before they get worse. Sports physical therapy can also be used to treat severe pain. Some of the patients think surgery is their only option, but when they find that physical therapy can help them, they immediately opt for it.

Better Posture and Body Alignment

Before you can do anything useful, you have to get your body in the right position. If an impact or sore muscles throw your body out of alignment, your body will move another set of muscles to make up for the movement of that part. This makes the movement even out, which is like having an extra set of wheels. Sports therapy helps your muscles align themselves giving you additional strength to perform.

Lessen the Pain and Other Symptoms of Arthritis

Pain and discomfort caused by rheumatoid arthritis and osteoarthritis, joint inflammation, pain, tenderness, swelling, and stiffness can make it hard to move. But physical therapy might help lessen the severity of symptoms and improve the overall quality of life, enabling athletes and players to perform better despite their physical ailments.

All and All,

Physical therapy helps people of all ages who have health problems, illnesses, or injuries that make it hard for them to move and function normally. A personalized physical therapy program can help people get back to the level of functioning they had before their injury. It can also encourage activities and changes in lifestyle that can help prevent more injuries and improve health and well-being overall.

The Do’s and Don’ts of Back Pain

If you haven’t met someone with back pain, then you surely will. It is estimated that 85 to 90% of people experience back pain at some time in their lives. This is a common issue that affects millions of people worldwide. While several factors can contribute to back pain, maintaining good posture, staying active, and avoiding harmful habits can help prevent and manage it.
Here are a few do’s and don’ts of exercising with back pain.

DO Exercise regularly

Regular physical activity is essential for maintaining good back health. Exercise helps strengthen the muscles that support your back, improve flexibility, and reduce the risk of injury. Some of the best exercises for back pain include yoga, swimming, and walking. Yoga, in particular, is a great option as it focuses on stretching and strengthening the muscles that support your back and it also plays a vital role in maintaining posture. Swimming is also an excellent choice as it provides a low-impact exercise that is gentle on your back.

DO Maintain good posture

Good posture is critical for preventing back pain. When standing, make sure to keep your shoulders back and your chest forward. Avoid slouching when sitting, and make sure to use a chair with good lumbar support. When sitting, your feet should be flat on the floor, and your knees should be level with your hips. If you are not sure what proper posture should be like, speak with your chiropractor.

DO Stretching

No matter how bad your back hurt, stretching should be a part of your regular regimen. Stretching is a crucial part of managing back pain as it helps to improve flexibility, relieve tight muscles, and prevent future pain. It is important to stretch regularly, especially before and exercise just like you do the warm-ups. Stretches that focus on your lower back, such as the cat-cow stretch and the knee-to-chest stretch, are particularly advantageous.

DO Get enough sleep

Adequate sleep is essential for both physical and mental health. According to the physical therapist, one of the best ways to protect your back is with a mattress and sleep positions that greatly support it. When sleeping, make sure to use a comfortable mattress and pillow that support your neck and back. Sleeping on your side with a pillow between your knees can help prevent back pain. Your mattress and pillow make a big difference when it comes to back pain. It is important to replace your pillow after every several months.

DON’T Prolong sitting

Sitting for long periods of time can put a lot of pressure on your back and lead to pain. If you have a sedentary job that requires sitting for hours, it’s important to stand up walk and stretch frequently every 30 -60 minutes. Set your timer if you need to. Also, consider using a standing desk or taking breaks throughout the day to walk around.

DON’T Perform high-impact activities

If you are involved in high-impact activities, such as running, jumping, or playing contact sports, can put a lot of stress on your back and lead to pain. If you’re experiencing back pain, it’s best to avoid these activities and opt for low-impact options instead, such as cycling or swimming.

DON’T Ignore your back pain

If you are experiencing back pain lately, it’s important to address it promptly. Ignoring it can lead to chronic pain and may make it more difficult to treat. If your back pain persists for more than a few days, it’s best to see a doctor for an accurate diagnosis and proper treatment plan.

In the end…

Hopefully, these guidelines will help you pinpoint what exactly you are looking for. If you have back pain and want to learn what you can do to help get rid of it, well, taking care of your back is an essential step for preventing and managing back pain. However, it is recommended to see the doctor for expert advice and a better cure for this case.

Copyright © 2023 Expert Manual Therapy All rights reserved