What Exercises Should I Be Doing to Prevent My Pain From Coming Back?

This is one of the most frequent questions I get asked as a physical therapist. The short answer is: a little bit of everything. But let’s talk more about this concept.

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As we all know, a healthy and active lifestyle is important for both our physical and mental well being. Intentional movement of any type is a great way to maintain this lifestyle. That being said, most people tend to do whatever type of exercise they are most comfortable with or feel they are the best at.

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Runners only run for exercise. Swimmers only swim. Weight lifters only lift weights. And the list goes on.

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While it makes total sense to stay within your comfort zone when it comes to exercise, this can lead to overuse injuries, pain from a chronic overuse injury, and/or plateauing when trying to improve at a given activity. This is where variation becomes so very important.

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Mixing It Up Matters

Changing up the type of exercise or even the intensity of a workout are two ways you can prevent injury or pain.

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Changing up the type of exercise, more commonly known as cross-training, allows for different muscle group activation throughout the body. It also gives certain muscles a break, instead of continuously engaging them over and over. An example is incorporating strength training or Pilates into a workout routine that is mostly cardio. Or maybe incorporating walking, running, swimming or cycling into a workout routine that consists of mainly strength training.

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Varying the intensity of your workouts during the week is another way to prevent injury and to help avoid adaptation. If we are constantly working out at the same intensity, our bodies eventually adapt and we stop seeing improvements. Adding high intensity exercises can push through these barriers. Conversely, adding low intensity exercises can give our muscles a chance to rest and recover.

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Long story short, we should be doing a little bit of everything when it comes to preventing injury and pain. If you’re looking for where to start or need more guidance, Activcore is a great place to begin your journey. At our Druid Hills studio, we offer both physical therapy and performance training. This integrated approach allows our clients to gradually transition to performance before being discharged from physical therapy. It also gives our team a chance to collaborate and design an exercise program uniquely tailored for your health and wellness needs.

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Disclaimer: The views expressed in this article are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.

BLOGS BY SAME AUTHOR

What Exercises Should I Be Doing to Prevent My Pain From Coming Back?

This is one of the most frequent questions I get asked as a physical therapist. The short answer is: a little bit of everything. But let’s talk more about this concept. As we all know, a healthy and active lifestyle is important for both our physical and mental well being. Intentional movement of any type is a great way to maintain that lifestyle.

2 Lifestyle Changes You Can Make To Improve Performance and Prevent Injury

In my last blog, I talked about the importance of cross training to prevent injury. Now I would like to talk about two additional factors for improving exercise performance and preventing injury: sleep and hydration. ‍“Get 8 hours of sleep a night!” and “Make sure you are drinking enough water!” are phrases we probably hear more often than we can count. Yes, these are important habits to build and maintain for our overall health, but let’s talk about WHY they are so important.

Why Is Strength Training Important When You're In Pain?

When I talk to my patients about the importance of cross training, the strength training component is typically what they are most nervous about. Understandably so, especially if it is a new type of exercise or if they are in pain. When pain is present, the last thing on our minds is picking up weights. However, strength training can actually help resolve pain, when performed under the guidance of a qualified physical therapist.

The Most Common Soccer Injuries and How The Redcord Suspension System Can Help

As a Doctor of Physical Therapy (DPT) and Board Certified Orthopedic Clinical Specialist (OCS), I see firsthand the impact injuries can have on athletes. Soccer is a physically demanding sport and injuries are not unheard of. However, I also know there are many things that a physical therapist can do to help you recover safely and prevent these injuries from happening again.

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In my last blog post, I talked about the most common soccer injuries, and how I use a suspension system from Norway to help my clients overcome injury and get back to an active life by rebalancing their muscles. Today I'm going to talk specifically about how I apply suspension exercises to strengthen the hamstring, since this group of muscles (Semitendinosus, Semimembranosus, and Biceps Femoris) is so difficult and painful to heal from when injured.

Get To Know Me: Dr. Kate Mosteller

Yes this blog post is all about me. But really it's more about how I can help you. I chose to join Activcore because the environment allows me to provide the best care possible. The one-on-one structure gives me the opportunity to get to know my patients on a deeper level and tailor my treatment sessions to their specific needs.