Physioactive

We all suffer from back pain, here are some Do and Don't on how to deal with our back pain.

🔥5 signs to take care of during rehabilitation.

❄️ Exercises prescription is not about inventing new stuff, it's all about dosing and when to do which exercise.

🔥Imaging ≠ function (!!!)

This is an X-ray of a knee, After 5 surgeries (3 ACL reconstructions, HTO, scope).

BUT this doesn’t define the case...

Although imaging can play a role in helping work out what is causing pain in the moment, it does not tell the whole story.

In conclusion: Treat the person, not the image ✨

💥It's up to YOU💥
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💯 The BEST treatment/rehab/physical therapy approach should be primarily ACTIVE and serve to achieve one's ACTIVE functional/activity-related goals, should EMPOWER the person performing it, should promote INDEPENDENCE, and should be served with a heavy dose of evidence informed EDUCATION
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🎯 In other words:
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✅ YOU DO IT
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✅ YOU TAKE ACTION
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✅ YOU PUT IN THE WORK
-..and you (if needed) work ALONGSIDE a professional (like a physical therapist) who can GUIDE you along that process 💪🏼
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❌ If your expectation is to be "fixed" by someone by means of them doing something to you (e.g. massage, joint mobilization, manipulation/adjustments, acupuncture, cupping, etc), you won't achieve the LONG TERM results you want (although they may feel good and help in the SHORT TERM) and you'll waste valuable time and money
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🤷🏻 If you enjoy these treatments and they help with pain relief, great!
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🤸🏻 But you still have to put in the work in order to bring about LONG TERM change (whether this includes changing your beliefs, improving physical attributes like mobility, strength, endurance, power, movement quality, etc, modifying your lifestyle and habits, and so on)
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💯 This is definitely not easy and takes a lot of willpower, consistency, and mental toughness, but I can assure you that it is the most rewarding and most effective approach!

⭐️WHY PAIN CAN BE NORMAL DURING REHAB⭐️

❗️Many individuals suffering from chronic pain or that are past the acute stage of an injury are scared to start exercising again because they believe that PAIN = MORE DAMAGE. If you have read my prior posts, you know that chronic pain is like a faulty alarm that needs to be adjusted. One of the best ways to “adjust” this alarm is to MOVE and EXERCISE
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📈The graph in this post illustrates that as you increase your tolerance to handle more exercise and activity, your pain will dissipate inversely. If you notice at the beginning of the graph, pain is high and ability to handle exercise is low. This is where people are most likely to avoid exercise they are in a high pain state and because their tolerance for movement is low, a lot of activities cause pain so they assume that they should remain inactive. This is the LAST thing you want to do the more inactive you stay, the greater your pain will become
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🛎What you need to do is progressively increase your activity levels and try to avoid flare ups (which would you bring you back to left of the graph). The longer you do this, the more your pain will dissipate. It might still be there as you progress but it will lessen with each major progression that you make. It is important to note that your progress might not be as linear as depicted in the graph. Expect some bumps along the road!

🌏We tend to prefer doing what we’re already good at—which is fine unless we do it to the exclusion or excessive limitation of what we need to work on most.

🔥We tend to dislike doing what we struggle with, which means if we don’t like something, there’s a good chance we need to be doing it—it’s a weakness we need to shore up.

If you don’t like squatting, it’s likely not because your legs are strong and it feels easy.

If you hate stretching, it’s likely not because you’re so flexible already that it’s too comfortable and pleasant.

❄️Of course, this isn’t a hard and fast rule.
Just use this idea to help avoid the mistake of finding creative justifications for not doing what you really need most.
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🔥One big family...

No caption needed......❄❄

No caption needed....❄❄❄

❄❄ If you had or are having knee surgery, you will probably have some numbness on the sides of the scar in your knee (the size of the area is depended on the scar). If the orthopedic surgeon goes through your skin, he will probably cut through a sensory nerve in your skin. And to be honest, there's no real possibility to avoid that from happening.

🔥 In this case its the saphenous nerve.

❄ But if a sensory nerve is cut, it can't send messages to your brain. So you'll loss some feeling in your skin. There's a chance that you will gain back some or all of the feeling in your skin but there's also a chance that you'll end up with some sort of numbness. But that's fine, because you don't really need that loss of sensation.

🔥Know your body.....

❄ Great simple post.