Get the Most out of Your Physical Therapy

Try filling out this worksheet to help obtain the fastest recovery possible for your injury!

In order to get better, I need to:

1. Attend and Actively Participate in Physical Therapy ____ x/week for ____ weeks. In this time frame _____ % of people with my injury get better. (Some take longer, some take less time).

2. Do my home exercises ____ x/day. These will take me about ____ minutes/day.

3. I need to avoid activities that will make my injury worst. Those activities are:
____________________________________
____________________________________
____________________________________

I need to avoid these things for ____ weeks.

4. There are some activities I need to modify, but could still do with my injuries. Here are the modifications I need to make:
____________________________________
____________________________________
____________________________________

5. I should use (ice/heat) on my injury _____ minutes at a time, _____ x/day. (Ask your PT if Ice or Heat is the right choice).

6. I need to get enough rest to allow recovery. For most people, this is 7-8 hours/night. Here is what I will modify in my schedule to make rest a prioritiy:
______________________________________
______________________________________
______________________________________

Have questions? Bring this worksheet to Physical Therapy with you and ask your rehab team to help you fill it out! We wish you well soon! Do you have other items you think would be valuable in this worksheet? Please share them with us!

What is Physical Therapy?

Do you wonder what a Physical Therapist is? Who do Physical Therapists work with? This blog post is designed to help!

Question: What kind of education do Physical Therapists have?

Answer: This article, supported by the American Physical Therapy Association, will provide a great understanding of this topic.  All of OSR Physical Therapy's Physical Therapists have a graduate degree of either a Master's or a Clinical Doctorate. Most are members of the American Physical Therapy Association.




Question: Do I have to be an athlete to work with a Physical Therapist?

Answer: No. Physical Therapists work with all kinds of people that generally want to improve motion and function. This article provides an overview of the broad range of areas that Physical Therapy may be able to help. OSR Physical Therapy specializes in working with active people, athletes, and dancer, or people with a strong desire to be active.


Question: I see that the article talks about areas such as balance training and diabetes. Do you work with these populations?

Answer: Yes. Our MOG, More than an Ordinary gym, is designed to focus on areas such as this.


Question: Can I get more information?

Answer: Here is a link to some basic information on a few conditions that Physical Therapists treat. If you would like specific information about our clinic, please go to www.osrpt.com 

Happy reading! Share your thoughts and questions with us by making a post! (Posts are moderated, so please be patient if you do not see your post right away).

Questions about Physical Therapy?

Here are the top 3 questions (and answers) I have fielded regarding Physical Therapy this past year. I hope that these Q/A will help you. Please feel free to post your own questions as well!

Question: Do I need a doctor's referral to see a Physical Therapist?

Answer: Minnesota (and many others) is a direct access state. This means that you can see a Physical Therapist in a period of up to 90 consecutive days without a doctor's referral. In some cases your insurance company may require a referral if you intend to have the insurance company pay for your care. You can call your insurance to check. In my experiences, very few insurance plans in my area are requiring doctor referrals.


Question: My doctor referred me to a specific facility for my Physical Therapy, but I wish to go somewhere else. The order says "facility X" only at the top. Do I have to go to "facility X"?

Answer: It is up to you where you go for your care. In the state of MN, you can take your referral to any facility that you would like to receive care at.

Question: Will I get the same care at all Physical Therapy facilities?

Answer: No. While Physical Therapists must satisfy requirements to complete a basic well-rounded education and pass the state licensing exam, most Physical Therapists in large communities will become much more specialized in one area than another. Some facilities work primarily with active people or athletes, others work with balance disorders, others work with strokes. The list can go on and on. It would be in your best interest to ask the facility what kind of patient their Physical Therapists normally work with.

Have a question? Leave us a post! We'd love to hear from you! (This is a moderated forum, so your question will go to our email account).

Will Physical Therapy Help My Injury?

Often times the question "Can you fix this?" comes up. The answer to that question depends on many factors, such as:

• What is your injury?
• How long have you had it?
• What kinds of activities do you need to be able to do?
• How committed are you to the process? 

When you enter into Physical Therapy, you are committing to a partnership with your care team (Physical Therapists, Athletic Trainers, Physical Therapy Assistants, Doctors, and others).

Here is a self-quiz to help you clarify your commitment to getting better. Try rating each one of these questions on a scale of 1-3.

1 = I don't see myself doing that regularly at this time
2 = I think I will commit to doing that most of the time
3 = I am 100% committed to the plan

Items to rate:

1. I will make time in my schedule to attend and actively participate in my rehab as my Physical Therapist prescribes. 

• (Many injuries are 2-3x/week for 5-6 weeks. This varies based off of your injury, so ask your PT what your prescription is).

2. I will make time to do my home exercises as prescribed.

• (Many injuries take about 30 minutes/day of home exercise or self care such as ice. This varies based off of your injury. Ask your PT what you should be doing). 

3. I will consistently avoid performing movements that can make my injury worst.

• See last week's article on questions to ask your PT regarding your activity capacity

4. With the help of my rehab team, I will change daily habits or athletic techniques that may be contributing to my injury.  

Scoring:
11-12 = You are likely to see quite a bit of improvement
8-10   = You are likely to see some improvement
<8      = Your plan would benefit from revision so that you can start to see results

Have you ever had an injury? Do you have one now? Give this quiz a try and share your thoughts!

*This article is designed to help increase awareness of factors that determine successful outcomes when rehabilitating an injury. It is not intended to diagnose, treat, or replace professional medical advice or care.This article was written by Meredith Butulis, DPT, MSPT, ACSM HFS, CPT.

Activity Capacity?

What is your capacity for activity? Many people come to Physical Therapy becuase their capacity to perform their activities has been limited by injury. Physical Therapists work on guiding the progression back to these activity goals.

Achieving these goals depends on knowing what to do and when to do it, just as much as it depends on knowing what NOT to do at particular times.

You can think of your capacity for a particular activity like a bucket of water. The inside of the bucket is the pain free zone. You can do X amount of activities before your overflow the bucket. Once you exceed the capacity, pain and further injury can result. You and your Physical Therapist can work together to identify the limits.

Here are some questions to ask your Physical Therapist to help you get back on your feet as quickly as possible:

1. What should I do for home exercise?
2. What should I avoid?
3. How long will it take to reach my goals?
4. How many times/week do I need to come to Physical Therapy?
5. What activities do I need to modify? (This may include daily activities like sleeping and driving, as well as more advanced activities like running, kicking, or throwing). 
5. If you are in a sport: How should I modify my practices and conditioning?
6. If you are in-season in a sport:

• Can I play or compete? 
• What are the conditions of participation? 
• Will I injure myself further if I play?
• Can I have a note/email/call to help communicate with my coach?

Understanding your capacity for your activities, as well as its changes as you progress through your rehabilitation will help lead to optimal outcomes. 

Benefits of Foam Rolling

Have you seen people using foam cylinders to roll on muscles? Do you wonder if you should be doing that too?

This practice is commonly referred to as foam rolling or self myofascial release. It used used to decrease muscle "knots".

Where do "knots" come from? As the National Academy of Sports Medicine (1) describes it, inflammation activates pain receptors; this leads to heightened activity in particular areas of the muscle. These areas of the muscle become less elastic so that they do not stretch. Holding pressure on these areas can decrease this tension, which can then be followed with stretching techniques. Additionally, a muscle that does not have optimal length does not have optimal strength. Releasing these "knots," can be beneficial prior to your strength training.

If you feel muscle tension, want to improve your posture, want to get more out of your strength training, or are involved in sports or activities that require range of motion, you may want to consider trying this technique as part of your regular practice. If you are new to this technique, try holding about 30 seconds or until the spot is 20-30% less tender. If you are experienced, try 90 seconds or until the spot is about 70% less tender.

Here are a few of my favorite techniques. Stay tuned, as we will share more in weeks to come! have a question or want to share ideas? Leave us a reply!

Please be sure to consult with a medical professional prior to trying this if you have any possible contraindications including but not limited to: osteoporosis, active infections, bursitis, bleeding disorders, eczema/skin conditions, healing fractures, poor sensation or circulation, organ failure, blood clot, or are taking anticoagulants. 

(1) Clark, MA, Lucett, SC. NASM Essentials of Corrective Exercise Training. Wolters Kluwer Health: Philadelphia. 2011.

Foam Rolling

Have you ever been curious about those foam rollers?  If so here is an introduction to foam rolling and the what's, why's and some how's.

We will have more videos in the future with even more foam rolling exercises!

Enjoy