You’ve graduated from Physical Therapy rehab, now what?

Congratulations on reaching your Physical Therapy (PT) goals and graduating from rehab! As you transition out of rehab, the question arises: What's next? Often, despite making progress, returning to pre-injury levels or previous activities can be challenging. As you return to your life, how can you safeguard yourself from additional injuries and, if possible, restart your favorite activities?

Post-rehabilitation fitness is not one-size-fits-all.  It requires a thoughtful and gradual approach, incorporating exercises designed to either return you to your baseline level of functioning or improve it. This includes, but is not limited to, rebuilding strength, regaining mobility, and promoting overall well-being after being less active. Read on for 11 ways to move on from PT, providing tips to navigate post-rehab with clarity and confidence. 

1.  Consult with Professionals:

Start a conversation and consult with your healthcare provider or physical therapist for a tailored post-recovery plan. Don’t hesitate to ask about your specific condition, personalized recommendations or post-rehab support, and ensure your chosen exercises and progression align with your recovery goals.

Consider working with a personal trainer or Pilates Instructor to tailor exercises to your needs. Check with your local hospital for educational or fitness classes, some of which may be held in a warm water pool. Look into joining a gym or boutique fitness studio. Contact your insurance company to determine if your plan contributes to or covers gym memberships or fitness classes. 

If you are concerned about daily activities, consider an Occupational Therapist (OT) evaluation. If you have concerns about getting about your home safely, Occupational Therapists can provide in-home evaluations with the goal of promoting or maintaining independent living.

2.  Address Mind Games

Get out of your own way. Ever heard the phrase, "you are your own worst enemy"? Your thoughts can play mind games, slowing you down or, worse, stopping you altogether. Recognizing moments of doubt and frustration can sound like, "I can’t believe this is where I’m at" or "I’m never gonna get better." It's understandable; discomfort, loss of ability and normalcy , or shattered dreams can be overwhelming. However, one effective thought process is to acknowledge two truths - it can suck where you are and you can progress and improve. Working with the idea that two things can be true helps tackle mind games; be honest with yourself and don't let your thoughts keep you stuck. 

3.  Set Realistic Goals:

Post-rehab, setting realistic goals is crucial. Define achievable milestones based on your current abilities and rehab progress. Celebrate small wins and avoid falling into the trap of comparing your current state to perceived expectations of where you think you should be. Avoid the "shoulds" mind game by establishing progress goals while working toward your ultimate goal.

4.  Make Fitness a Habit: 

Habit is something you just do. It can feel easier to start and maintain a new habit if you connect it to an existing one. For instance, after brushing your teeth, you floss. It’s also helpful to remove potential obstacles. One way to do this is by setting up your gym bag the night before or organizing all your at-home equipment in one designated area. That way you are already ready to go. 

5.  Keep Realistic Expectations:

We probably all want a recovery process that is smooth and linear, but healing is often more like a squiggly line with twists and turns. This unpredictability can be frustrating, trigger mind games, and make it challenging to set realistic expectations. It’s important to recognize that improvement is a constant possibility and effectively managing expectations may involve categorizing your days, whether they are considered "good days," days with less pain, or “bad” days with more. This can help you navigate the ups and downs of your recovery with more finesse.

 6.  Gradual Progression:

Patience is your ally. Avoid the temptation to push yourself too hard too soon, potentially triggering a push-crash cycle.  Gradual progression is key to avoiding setbacks. It may be helpful to keep track of your progress so that you can see the gains you are making and to help keep you motivated. Consistent, gradual improvement is more sustainable than rapid changes.

7.  Focus on Mobility

Prioritize exercises enhancing mobility. Activities such as Yoga, Pilates, and dynamic stretching can improve joint range of motion, reduce injury risk, and foster a more resilient body. Balance mobility and flexibility exercises with strength training to support your body's natural range of motion, promoting a better recovery process.

8.  Strength Training:

Include resistance training to rebuild muscle strength.  Rebuilding muscle strength is a cornerstone of your post-rehab journey. Begin with light weights and gradually progress to heavier loads as your body adapts. Ensure you maintain a full range of motion to prevent limiting overall function; for instance, avoid developing arm muscles that are too bulky to lift your arm over your head.

9.  Cardiovascular Exercise:

Get your blood pumping and promote cardiovascular health through activities like walking, swimming, or cycling. Start with low-intensity sessions and progressively increase the duration and intensity, always listening to your body's signals. Adding cardio supports overall well-being and complements your strength-building efforts.

10.  Mind-Body Connection:

Explore mind-body exercises like tai chi or meditation to foster the connection between physical and mental well-being. These practices can contribute to a more balanced recovery process by promoting stress reduction. The trick is to discover a practice that you genuinely enjoy or that suits your lifestyle, making it more likely for you to incorporate it into your routine. It's not just mystical; mind-body exercises have well documented physiological benefits.

11.  Proper Nutrition and Hydration:

Fuel your recovery with a balanced diet rich in essential nutrients. Consider making nutritional changes in your life alongside the physical ones. Working with a dietitian or nutritionist will provide personalized guidance and support. Adequate hydration is key, especially during exercise, to optimize performance and aid in the recovery process.

As a PT Rehab graduate, you are ready for the next chapter. Remember, consistency and patience are your allies for continued success and well-being. Stay committed to yourself for lasting results; your self care now is an investment into your future self.