How to Get Back to Your Fitness Routine After an Injury

Regardless of if you experienced shin splints while running or tore your ACL while making an epic slam dunk, if you have been on the bench for a while, you may find it a bit scary to get “back out there.” While this is true, you may also be eager to get moving again, but you know you must use caution. 

To ensure you do not cause your injury to get worse, there are a few tips you should use. Keep reading to learn what those tips are.

Get Clearance from your Doctor  

Are you really ready to “get back out there?” You may believe you are, but you should check with your doctor before lacing up your sneakers. Even if you believe their answer will be yes, you need to be sure. 

If you have been working with a sports medicine professional or a physical therapist, ask them for their opinion, too. Your therapist should teach you specific moves that will stretch and strengthen the area you injured. 

Do not return to your selected activity or sport until the stiffness, swelling, and pain have improved. If you push yourself too hard, too soon, it may cause your recovery to take longer and make the injury even worse. Make sure you get the green light to get moving again from the experts. 

Prepare Yourself Mentally

After your doctor and therapist clear you for action, spend some time thinking about what caused your injury to begin with. Also, figure out ways you can do things differently the next time you find yourself in the same situation. 

Did you push your body too much? Were you not wearing the right protective gear? Did you not take time for recovery and rest? Even if you did nothing wrong, you might be able to learn something from your mishap. 

Try to stay positive, but make sure you avoid making the same mistake again. This will ensure you don’t find yourself sitting on the sidelines all over again. 

Start Out Slow

Before your injury, you may have run five miles per day or were the star on your softball team. Now, though, you need to be patient to get back to where you were before. By starting slow, you can avoid a re-injury. 

Try Something New 

Consider cross-training or doing several activities that work all different parts of your body. By doing this, you can stay fit while the injured part of your body regains strength. You can also do this to avoid suffering another injury. 

Listen to Your Body

While a little discomfort is fine, if it gets too bad, you should stop – right away. You should never be in severe pain – if you are, stop what you are doing or risk another injury

Getting up and getting moving again after an injury is important; however, don’t try to do too much, too soon. By using the tips here, you can enjoy being active, safely, and avoiding another injury.

Soothe Sciatica Through Physical Therapy

For people who suffer from the pain of sciatica, finding lasting relief can be a difficult and time consuming journey. Sciatica is a symptom that is used to describe the pain that radiates from the back or buttocks to the lower leg. This pain gets its name from the sciatic nerve, which is the largest and longest nerve in the human body.

The Sciatic Nerve and Sciatica

The sciatic nerve runs from the spine, through the pelvis, down the thigh, and around to the back of the knee where from there it branches out to the tibial and peroneal nerves, which carry on to the foot. While irritation of the sciatic nerve can result in pain, over three quarters of people suffering from sciatica have the symptoms as a result of spinal abnormalities that impact the sciatic nerve. 

Sciatica is typically described as a sharp, achy pain that radiates from the lower back or buttocks into the thigh, and in some cases on down past the knee. Pain distribution varies depending on the location of the irritation, or abnormality that is causing it. This pain generally tends to occur in only one leg and can be more severe than the back pain that commonly accompanies it. 

Physical Therapy Can Relieve The Pain

People who seek medical care for a solution for their sciatica are oftentimes referred to a physical therapist as part of a comprehensive treatment plan. Physical therapy will typically include both passive and active therapies, where the physical therapist treats the cause of the sciatica pain and works to alleviate the pain within the body. 

Physical therapy can help reduce the pain of sciatica as it reduces inflammation, improves physical function, and can prevent recurrence of symptoms. In addition to the actual treatments, a physical therapist can teach you how to exercise and stretch at home as part of an ongoing maintenance program.

Passive Physical Therapy Techniques

Through a variety of deep tissue massages, use of heat and cold compressors, ultrasound and even electrical nerve stimulation, passive physical therapy techniques are personalized and designed around supporting the individual body’s needs. The goal of this part of the treatment process is to gently relieve painful soft tissue tension by getting the body into a relaxed state, preparing it then for more active therapies. 

Active Physical Therapy Treatments

Active therapies are designed to promote flexibility, strength, and long term pain prevention. This treatment plan may involve strengthening exercises such to build the muscles around the spine, aerobic conditioning to increase oxygenated blood flow, and movements that increase range of motion and flexibility in the legs and hips. These exercises will be beneficial in reducing pain and inflammation without adding extra strain and stress on the body. 

For those who suffer from sciatica pain, have debilitating nerve pain in the lower back and legs that can greatly impact normal day to day living. Fortunately, through physical therapy, people are finding that there is a pathway back to health. If you suffer from the pain of sciatica, contact Pure Physical Therapy to find out how physical therapy can help you. 

Revealed: The #1 Best Exercise for Herniated and Slipped Discs

Do You Have Back Pain or Sciatica When You Lift Something Heavy?

Or Bend Forward to Tie Your Shoe, Wash Dishes or Brush Your Teeth?

If you do, then you may have a herniated or slipped disc…

And here’e a simple, easy-to-do exercise that often gives herniated disc sufferers immediate relief.

A few months ago, we exposed the 3 Common Causes of Back Pain and Sciatica

(If you missed it and would like a copy…pop in at the clinic and ask for Diane…she’ll give you a copy)…

Last month, we gave the #1 Exercise for SI Joint and Pelvic Pain…

This month, I’m going to show you the #1 Best Exercise for Herniated and Slipped Discs.

But first…it’s important to know if you may have a herniated or slipped disc.

Most people we see with herniated discs fit the following:

  1. 35 years of age or younger
  2. Pain with bending forward and lifting
  3. Relief with standing or walking

For most people, the more the disc is herniated…the more pressure on the sciatic nerve…

And this can lead to pain, numbness, tingling, or weakness in the leg…sometimes down to the ankle and foot.

So, ideally you’ll only get relief with this exercise if the cause of your back pain and sciatica is a Herniated Disc.

Screen Shot 2016-01-20 at 12.17.53 AM

Why Knowing the Cause of Your Back Pain or Sciatica is Important…

When you know the CAUSE of your back pain and sciatica, then it’s much easier to do the right treatment to get back to normal…and heal naturally.

At Pure PT, we specialize in helping people find out the exact CAUSE of their back pain and sciatica (this can be tricky…because some back pain and sciatica sufferers have more than 1 CAUSE).

To schedule an appointment with one of our Back Pain and Sciatica Specialists and find out the exact cause of your back pain and sciatica, call us at (956) 994-8880.

Hope this helps you,

Frank Garza, PT, DPT
Pure Physical Therapy
956-994-8880

PS – We are giving away 11 Back Pain and Sciatica Screenings…to past clients of Pure PT…who have suffered with back pain or sciatica in the past 30 days…to schedule call 956-994-8880.  

PPS – Do you know someone you care about who is suffering with back pain and sciatica?  If so, there are 2 ways you can help them.  First, you can have them call us…956-994-8880 and schedule an appointment.  OR if they’re not ready to schedule yet, have them call our office and request a copy of our Report: “The Top 10 Burning Questions for Sciatica”…and we’ll mail them the report absolutely free.  We’ll include a copy of this sheet in addition to some other information that will help them out.