Changes
The Corona virus (COVID-19) has effectively shut down many businesses. Bars, movie theaters, and even many physical therapy operations have shut their doors. Physical therapy often requires manual work, close contact for cuing during exercises, and close eyes to spot for problems and other issues. COVID-19 may have limited some of these capabilities of your local physical therapists, but there’s hope if you are struggling with some recent back pain or joint problem. Below we are going to offer 3 tips on how you can effectively manage your pain and issues from home with physical therapy and exercise.
Tip #1: Call or message your local PT
If you have a standing relationship with a local PT in Naples or St. Augustine, call them and ask them to help you. Many PTs have transitioned to tele-health and virtual consultations. A phone conversation can help the PT create a history and offer a chance to screen for other major medical issues. A virtual consult can provide the PT a “visual” of how you are moving and what your condition looks like. Moreover, a virtual session can offer a PT a chance to implement exercises, which a PT can correct thanks to the visual feedback. If you are needing manual therapy such as massage, joint mobilizations, or manipulations, a PT can also guide you through your own techniques to reduce your pain with your own hands. It may not be the same as how your PT does it but it is better than not getting the skilled advice at all. When going this route expect for the PT to still bill your insurance or ask for cash payment (depending on the practice). Also, be aware that sessions are usually capped at around half an hour, so don’t expect long calls or virtual meetings.
Tip #2: Pick up your home exercise program, again!
Did you already have that achy knee or low back pain several months ago? The best advice most PTs will offer you is to restart your home exercise program (HEP). Many patients will often backslide or regress when they stop doing their exercises, so ultimately the most logical step would be to start exercising again! Dust-off that HEP and get moving. Start basic and focus on movements that are pain-free. Simple walking, basic strength movements with body weight, and light stretching can often be the home-based cure for many PT ailments! This is likely rare, but worth stating: if you are in severe pain or have markedly limit motion, call your PT first before starting your program again.
Tip #3: Progress your home program
Were you on a treatment plan after your total knee replacement or back surgery but had to stop going to therapy because of the Corona virus? You likely have been doing your HEP religiously but have been feeling “stuck” or noticing some of the pain coming back. Your best bet is to progress your routine slightly. One easy way to progress is to add a few more repetitions to an existing movement. If you’ve been doing 10 squats, progress to 15; push 15 band rows to 20 rows. Another method is to increase your weight with a movement: increase your upper body weight by 2-5 lbs or lower body weights by 5-10 lbs. This can be tough at home if you don’t have weights but don’t stress. Most people have soup cans, detergent, gallon jugs of water or milk, and suitcases. Here’s a sample of what these weigh:
16 oz soup can = 1 lb
2 liter of soda = ~4 lb
Gallon of water = 8 lb
150 oz of detergent = 10 lbs
You can use the suitcase to load items in it for more weight or to better customize to your needs. Adding weight takes some creativity but can be fun. Lastly, adding more exercises can also help you progress your routine. Many of our patients have been using Nike Training Club app ,HEP2Go, and similar programs to get useful ideas for new movements. Recall the movements should be pain free, fun, but challenging. Ultimately if you aren’t certain about adding exercises or are having severe pain or problems, call your PT!
Be safe, stay moving, and eat well!
Drs. Wells, Lauzon, and Otto
Image source: Marco Verch, no changes made, CC BY 2.0.
Keywords: physical therapy, home, naples, st augustine, ponte vedra