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doctor of physical therapy

The best guide to rehabbing injuries.

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The best guide to rehabbing injuries.

At some point you are going to deal some sort of an injury. Maybe you are already have. Maybe you are dealing with something right now.

I am going to walk you through some different ideas as you approach different scenarios or pain and rehabbing injuries.

There are going to be 6 parts to this post, with each part having its own video.

  1. General guidelines for rehabbing injuries.

  2. Post surgery.

  3. Your post-surgery home exercise program.

  4. Chronic pain.

  5. The idea of layers. Fixing one problem often reveals another one.

  6. Modify your approach to sets and reps.

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Thoracic mobility tutorial. [video]

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Thoracic mobility tutorial. [video]

Shoulder pain.

Neck pain.

Headaches.

Decreased shoulder range of motion.

Decreased neck range of motion.

Numbness and/or tingling in the arm or hand.

Any of these issues can have an origin within your thoracic spine. In case you are not familiar, the thoracic spine is that fancy piece of real estate between the neck and the low back.

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Core stabilization tutorial. [video]

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Core stabilization tutorial. [video]

LBP is complex. No one thing is going to resolve your back pain so stop looking for it. If you truly want to resolve your pain, you will have to tackle this on multiple levels. This means you will have to:

  • strengthen some areas

  • stretch others

  • change how you sit

  • change how you move

  • change how you lift

  • change how you bend

  • spend time focusing on movements that you have been doing for a long time and routinely do not think about

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Stop Stretching Your Tight Muscles

It seems simple enough. If you have muscle tightness, the remedy is to stretch said muscles.

Simple. Easy. Done deal. Moving on.

Not so fast.

There may be a better way. An approach that, on the surface, seems ludicrous and absurd.

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Tell your doctor to go pound sand.

Tell your doctor to go pound sand.

No disrespect for these health care professionals, but their evaluations skills are average at best. And, they often do not have the time to truly evaluate someone even if there skills are not subpar.

And, treating pain with meds only attempts to deal with your symptoms. It DOES NOT deal with the underlying problem that is causing the pain.

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