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How To Relieve Pain After Physical Therapy
Taking a first step towards physical therapy journey is a powerful step for your healing and regaining function. After a session at Peak Point Physical Therapy, you might feel a level of soreness you weren’t expecting, it’s a common experience for patients and one we want you to manage successfully.
Experiencing discomfort and uneasy after pushing your limits is a sign that your muscles and joints are adapting to get stronger. The key to a successful recovery is knowing how to relieve pain after physical therapy effectively and ensuring your progress continues smoothly.
Let’s Understand “Good” Soreness vs. “Bad” Pain
The first, and most important, step in post-therapy recovery is learning to differentiate between expected soreness and pain that signals a problem.
| Type of Discomfort | Description | What It Means |
|---|---|---|
| “Good” Soreness | General muscle fatigue, mild ache, or a burning sensation that comes on several hours after your session (often called DOMS—Delayed Onset Muscle Soreness). This typically subsides within 24 to 48 hours. | Your body is adapting and strengthening. This is a normal part of the healing process. |
| “Bad” Pain | Sharp, stabbing, intense, or shooting pain that occurs during an exercise or immediately after. Pain that worsens with every session or lasts longer than two days. | This is a sign to stop immediately. The exercise or technique may need modification by your therapist. |
The goal of physical therapy is always to decrease your pain over the long term and improve functionality. If your treatment is causing true pain, your regimen needs adjustment.
5 Essential Steps on How to Relieve Pain After Physical Therapy
Managing typical post-session soreness with effect can speed up your recovery and make your therapy more successful.
Apply Ice or Heat Strategically
Ice (Cold Therapy): Use immediately after a session if you feel swelling or acute localized inflammation. Cold reduces blood flow and numbs the area, helping to control initial inflammation.
Heat (Warm Therapy): Use for generalized muscle stiffness and chronic soreness after the initial inflammatory phase has passed (typically 48 hours post-injury/surgery). Heat increases circulation, relaxes muscles and reduces stiffness.
Consistency With Your Home Exercise Program (HEP)
Movements and exercises assigned by your physical therapist are critical for your recovery. Doing them consistently at home reinforces the work done in the clinic. If you skip your HEP, it can lead to stiffness and actually increase overall discomfort. Commit 15–30 minutes daily to the prescribed routine.
Prioritize Hydration and Nutrition
Your muscles need fuel and water to repair themselves. Dehydration can cause muscle to cramp and sore. It is recommended to drink 8 to 10 glasses of water daily, especially on therapy days. Focus on a diet rich in lean protein and anti-inflammatory foods.
Rest, But Keep Moving
Resting days are vital for tissue repair. But remember a “bed rest” can lead to stiffness. Unless instructed otherwise, engage in gentle, low-impact activity on non-therapy days, such as a short easy walk or light stretching. This keeps the treatment area from locking up by helping the blood flow smoothly.
Listen to Your Body
If an exercise causes intense or sharp pain, stop immediately and communicate with your Peak Point PT is immediately. Your therapist wants to know what you are feeling so they can modify your treatment plan for optimal results.
North Jersey Climate Considerations: Tailoring Your Recovery in Passaic County
Patients in North Jersey, especially throughout Passaic County and the surrounding area, face a unique challenge when managing post-PT pain due to the local climate. This cold and humid weather in North Jersey can exacerbate muscle stiffness and joint pain. To optimize your recovery and combat these environmental factors, remember to adjust your routine:
Prioritize Warmth: To counter the cold, use heat therapy methods such as warm baths, showers or heating pads, this will help muscles and joints to keep warm and flexible after a session. This is particularly effective for general stiffness caused by cold weather.
Dress Appropriately: Make sure to dress in warm layers, especially immediately after a physical therapy session. Keeping your muscles warm as you leave the clinic prevents them from stiffening up in the cold weather.
Stay Active Indoors: If the outdoor weather is too cold or icy for light outdoor activity, perform gentle movement or stretches indoors to maintain circulation and avoid stiffness.
Insurance
Peak Point Physical Therapy accepts the following insurance.
We accept the above insurance providers for physical therapy. If your plan is not listed, please call 973-657-6334 on to verify if your insurance plan is accepted or fill in the below form and we will get back to you soon.
When to Contact Peak Point Physical Therapy
While mild soreness is expected, certain symptoms are red flags that needs immediate attention to your physical therapist. You should contact Peak Point Physical Therapy if you experience any of the following:
- Sharp, stabbing, or intense pain during or after a session.
- Pain that worsens after every session or lasts for more than a few days (48–72 hours).
- Numbness, tingling, or weakness that affects your daily activities.
- Significant unexpected swelling or bruising that persists beyond two days.
Remember, your therapist is your partner in recovery. Never hesitate to reach out with a question or concern about how to relieve pain after physical therapy.
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