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EPISODE 43: Navigating Injuries - The Top 10 Things You Need To Know

Getting injured can be pretty devastating. Especially if it is while you are preparing for a big competition, performance or match. But even if your goals are simply to train daily at the gym or run 3-5 times a week, getting injured can really be frustrating and disappointing. It can mess with not only your physical health, but also your mental health. For so many of us, exercise and participation in sports and recreational activities make us feel good about ourselves and who we are in the world. When we can not participate in the activities we want to, it is rough. We get it. We are injury experts, so we see and live this every day in our practice. Today, we want to share some of the things we think are most important for you to know as you rehab and move through an injury back to health. We hope that by the time you have finished reading this Blog, you will have some more tools in your toolbox and feel a little more confident about getting to the other side of your circumstances. So, let's get into it!


Here are the Top 10 Things that you should know when dealing with an injury!

#1 The body is amazing at healing but it takes time

#2 Consistency is Key

#3 Rehab is not linear

#4 There are a lot of things you can do

#5 Avoid aggravating activities

#6 Make sure you are partnering with the right team

#7 If you overdo it, don't overreact

#8 Keep Moving

#9 No Pain No Gain is not a thing in Rehab

#10 Be patient with your progress


Okay, let's break these down.


  1. The body is amazing at healing. One of the reasons why I have a job is because the body can heal when given the right things and with a proper amount of time. Trust that your body will heal and give it time to do so.

  2. Consistency is Key. You can't expect to rehab from an injury without putting in the work. You have to show up for your PT appts weekly and do your homework daily. If you do this, then you will see progress over each session, and you will get better quicker.

  3. Rehab is not linear. We would like to think rehabilitation from an injury would be a linear process. Unfortunately, it is not. Be okay with that. Once you try doing things that are new again, your body might not like it or may need a couple of days to adjust to it. It might feel like a setback, but usually, it is not. Sometimes, you will feel good and take a risk with something you are not ready for. This could set you back a little. Be okay with this. The only way to know sometimes is to try.

  4. There are a lot of things you can do. When you are rehabilitating from an injury, it is not black and white. It is very grey. If you tear a tendon in your rotator cuff, this is going to limit your ability to lift and do things overhead. But you will still be able to do things with your legs. You will likely still be able to pull, curl, and press in directions below the shoulder level. Find the things you can do and keep doing them. Don't sit on the couch and be a potato.

  5. Avoid aggravating activities. One of the things people struggle with when they have an injury is they keep trying to do the thing that injured them. For example, if you hurt your back deadlifting, then you need to take a break from that and let your back chill. It doesn't like to deadlift right now. But maybe you can squat. Maybe you can run. Maybe you can push ups and pull ups. Be okay with holding off on the thing your body needs to heal from.

  6. Make sure you are partnering with the right team. PT's are not all equal. Chiropractors do not typically know how to rehabilitate injuries. Personal trainers are not physical therapists. If you have an injury, make sure you are working with someone who has helped someone with your injury get back to the thing you are trying to get back to. Ask them questions. Make sure they are guiding your plan and spending time with you in your sessions, assessing your limitations, and progressing your sessions each week. If you don't see progress week to week, you need to look for someone different to partner with.

  7. If you overdo it, don't overreact. You are going to overdo it. You are going to try something you're not ready for. Don't worry. It is okay. You did not restrain your muscle or re-herniate your disc. The body is very forgiving as it moves along the rehab continuum. It may take a few days to get back on track, but you will get back on track.

  8. Keep Moving. Whatever you do, Keep Moving. The body loves to move. Your movement will move the healing process forward. Move in ways that feel good as you rehab through your injury. Don't lay around and feel sorry for yourself. That got no one no where.

  9. No Pain, No Gain is not a thing in Rehab. Pain is not gain in rehab. Pain is actually a warning sign that something is wrong. So please, Listen. If your body doesn't like something, it will tell you. If you keep doing it, you will exacerbate your problem. When you are in pain, the nervous system is angry and feels threatened. When the nervous system feels threatened, your injury will not heal. Listen when your body doesn't like something and stop doing it.

  10. Be patient with your progress. It takes time to heal an injury. Tissue needs time to heal. Be patient as your body recovers. If you rush the process you will only make it worse in the end. Give your body the time it needs.


Okay. So this is my sauce. If you can do these 10 things, your rehab will go so much smoother. I know you can do it. You got this.


If you are struggling with an injury, don't wait- get it checked out. Reach out because we would love to help you! We work with clients on-site and virtually through Telehealth.


Click here if you are interested in booking a session or getting more information! https://www.physicaltherapysanpedro.com/sports 

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Much Love <3 ,


Dr. Brown

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