Exercise Without Injury
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06 August 2011
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ABC Physical Therapy undertands that your life is busy and there is little time to finish all your daily tasks, none the less have time for pain. Over the next 12 months we will be sending to your email some easy reading that might help you through your daily lives. Hopefully you will receive these informational news letters and study them allowing you to avoid a visit to the office. In the event you have any questions regarding what you have received please feel free to send an email to This e-mail address is being protected from spambots. You need JavaScript enabled to view it or give the office a call at 631-539-2629. Please dont forget to check out our newly designed website at www.abcptcares.com 
Unlike bones and joints, muscles have a greater blood supply. Muscles can regenerate and respond quickly to the demands of exercise. The goal of all your exercise-related efforts should be to strengthen muscles (expect occasional soreness) and avoid overload of the bones and joints (likely to cause pain and injuries). Typically, exercising with weights can cause soreness, which is a dull aching pain in the muscles. This soreness generally subsides in a 2-3 days, during which your muscles get a chance to rest and emerge stronger.
Improper technique, absence of warm ups / stretching and inadequate footwear are major causes of pain and consequently injury.
Rest: Avoid anything that may cause an increase in pain.  |
The intensity at which you exercise will determine what you get out of it. Do you want to lose body fat? If so, you need to exercise at a different intensity compared to someone who trains to build muscle / tone up.
Soreness usually occurs the day after exercise due to an overload of exertion on your muscles, and the release of stored chemicals from your muscles. This is the reason why soreness sometimes gets worse a day or two after exercise. This is a phenomenon called “Delayed Onset Muscle Soreness” (DOMS). It is more likely to occur if you try new exercises or exert yourself more than you should. You will feel mild discomfort and not necessarily pain which should subside with rest. 
RICE is an acronym for:Click on the link below to learn more:
http://www.therapynewsletter.com/myarchive.php?userid=618&id=19693&secret=3d126ac35c19fdcd
FAQs - First Time Visit
- Will I get a massage at physical therapy?
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Massage may be part of your treatment. Rehabilitation specialists are trained in a variety of techniques that may help with your recovery. Deep tissue techniques may be part of the rehabilitative process. Massage is used for three reasons typically - to facilitate venous return from a swollen area, to relax a tight muscle, or to relieve pain. Contrary to common thought, massage does not increase circulation
- How many visits will I need?
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This is highly variable. You may need one visit or you may need months of care. It depends on your diagnosis, the severity of your impairments, your past medical history, etc. You will be re-evaluated on a monthly basis and when you see your doctor, we will provide you with a progress report with our recommendations
- How long will each treatment last?
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Treatment sessions typically last 30 to 60 minutes per visit.
- How should I dress?
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You should wear loose fitting clothing so you can expose the area that we will be evaluating and treating. For example, if you have a knee problem, it is best to wear shorts. For a shoulder problem, a tank top is a good choice, and for low back problems, wear a loose fitting shirt and pants, again so we can perform a thorough examination.
- What do I need to bring with me?
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Make sure you bring your physical therapy referral (provided to you by your doctor) and your payment information. If your insurance is covering the cost of physical therapy, bring your insurance card. If you are covered by Workers' Compensation, bring your claim number and your case manager's contact information. If you are covered by auto insurance or an attorney lien, make sure you bring this information. You can download a patient packet by creating an account and registering online. Click on the Log in button at the top menu, click on the icon to create an account.
- What happens during my first visit?
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During your first visit you can expect the following:
- Arrive at your appointment with your paperwork completed (you can download it from our website - see the paperwork or forms link).
- You will provide us with your prescription for physical therapy.
- We will copy your insurance card.
- You will be seen for the initial evaluation by the therapist.
- The therapist will discuss the following:
- Your medical history.
- Your current problems/complaints.
- Pain intensity, what aggravates and eases the problem.
- How this is impacting your daily activities or your functional limitations.
- Your goals with physical therapy.
- Medications, tests, and procedures related to your health.
- The therapist will then perform the objective evaluation which may include some of the following:
- Palpation - touching around the area of the pain/problem. This is done to check for the presence of tenderness, swelling, soft tissue integrity, tissue temperature, inflammation, etc.
- Range of Motion (ROM) - the therapist will move the joint(s) to check for the quality of movement and any restrictions.
- Muscle Testing - the therapist may check for strength and the quality of the muscle contraction. Pain and weakness may be noted. Often the muscle strength is graded. This is also part of a neurological screening.
- Neurological Screening - the therapist may check to see how the nerves are communicating with the muscles, sensing touch, pain, vibration, or temperature. Reflexes may be assessed as well.
- Special Tests - the therapist may perform special tests to confirm/rule out the presence of additional problems.
- Posture Assessment - the positions of joints relative to ideal and each other may be assessed.
The therapist will then formulate a list of problems you are having, and how to treat those problems. A plan is subsequently developed with the patient's input. This includes how many times you should see the therapist per week, how many weeks you will need therapy, home programs, patient education, short-term/long-term goals, and what is expected after discharge from therapy. This plan is created with input from you, your therapist, and your doctor.