Your recovery period is just as important as the exercises you perform during your physical therapy sessions. Without a strong recovery, tissues can remain inflamed or weakened as a result of the previous physical exertion. And while you understand how to perform your PT exercises because they are being conducted under the direction of a trained physical therapist, many people don’t know how to effectively recover following an intense PT session. In today’s blog, we share some tips for maximizing your recovery following a grueling physical therapy session.
Recovery Tips After Physical Therapy
As we’ve mentioned on this blog in the past, physical therapy should feel like work. You’re going to get out of your sessions what you are willing to put in, so we want you to push yourself hard during your sessions. No exercise should ever be painful, but we do want to get you out of your comfort zone, because that’s how you’ll make the biggest gains with your exercises.
However, the exercises are only half the battle, and you also need to care for your body between sessions during your recovery phase. Here are some tips for maximizing your recovery after your PT sessions:
- Short-Term Rest – As the old saying goes, you don’t get stronger from working out, you get stronger recovering after a workout. Muscle fibers have been stretched and torn, and the repair process is how they become bigger and stronger. Limit intense exercise for at least 24 hours after PT unless otherwise directed by your physical therapist.
- Do Your Home-Based PT – There’s a very good chance that your physical therapist will recommend that you partake in some home-based physical therapy exercises. They may not be your favorite thing to do, but it’s imperative that you follow through with these exercises. These home exercises are designed specifically for your needs, and your PT expects that they’ll help to further your progress between sessions. If you don’t do your exercises, your progress may stall or even regress, and that can lead to delayed overall recovery. Make sure you follow through with your home-based PT exercises, and ask questions if you are unsure of any aspect of your home routine.
- Fuel Your Body – Fueling your body with the right nutrients can help your body heal faster following exercise or physical therapy sessions. Eat a variety of healthy options like leafy greens, whole grains, fresh fruit and lean proteins. Also be sure to drink plenty of water, as that will help to facilitate healthy movement of your soft tissues and reduce your risk of cramping. Mind your diet at all times, but be especially mindful of how you’re fueling your body during the recovery stage of a PT program.
- Restful Sleep – You may not consciously be doing anything while you are asleep, but your body is using this downtime to repair structures and recover from the rigors of the day. If you’re not getting enough restful sleep, your body may not be able to finish all the necessary repair processes. Moreover, poor sleep can leave you feeling groggy and without motivation to complete your home-based exercise program. Strive to get at least seven hours of uninterrupted sleep each night.
- Conservative Care Practices – Finally, work to combat inflammation and soreness that may arise after a physical therapy session with the help of some common conservative remedies, like anti-inflammatory medications, ice packs or heating pads. Figure out how your body responds to these simple treatments and use them to reduce discomfort during the recovery stage of your physical therapy program.
If you do all of these things and trust your in-clinic care to the team at OrthoRehab Specialists, we’re confident that you will have a successful rehabilitation and recovery following an injury or surgery. For more information, or for help with a different PT concern, give our team a call today at (612) 339-2041.