Why “Resting” Away Your Pain Won’t Work And Can Actually Keep Things From Healing…
Many people with stiffness, aches or pains have been told, “Hey, just rest for a couple of weeks, see how it feels and then get back to things.” Unfortunately, this is one of the worst things to do… and actually slows healing. Watch below or keep reading…
While some form of rest might be needed if things are really hot n’ bothered- the concept of resting does not work for most people in pain.
So here’s the truth about what’s happening when you rest. So if you’ve had an injury, and you’ve been laying off things for a couple of weeks, and tried to go back to running and it just didn’t work… you’re likely thinking, what’s wrong? I got to go get an image… I’ve got to go see this doctor or that doctor. And you start looking around for answers as to what could be going on and why your pain keeps coming back (even after you’ve rested)
It doesn’t mean you’re broken and that you can’t heal and that you need fixing via surgery or something like that. You just need to understand what’s actually happening. So here’s what’s happening when you rest…
Get that there is a certain amount of strength or horsepower needed to do specific activities in life. Sleeping requires little to no effort or horsepower, whereas sprinting or jumping might require a lot of horsepower. And of course, there are activities in between. At the time the ache or pain started you had a certain amount of strength… but, as we rest- we lose strength, function, and horsepower. In other words, when we rest, we trade in our Ferrari for a Toyota.. and naturally we have less ability to go, jump, move, run- LIVE LIFE! Make sense?
So, what happens is you hurt yourself, you rest- things calm down, and your strength starts to reduce.
This is where most people mess up. A few weeks later they’re feeling pretty good and try to go for a run again or get back to the thing which hurt them to begin with. But your horsepower, your strength, your conditioning has reduced well below what’s needed for that activity. So then you go back to that activity and boom, it hurts again. And you just keep hurting. You just keep hurting yourself. Frustration sets in and you begin to wonder what the heck is going on here? Why am I not healed? And, what most fail to realize is that they are healed… but they need to build the strength of the tissue back up again or they risk overloading the area (doing too much too soon) and re-injuring.
Have you gone through this before?
Now is when most people go down the path of MRI’s, injections, whatever, a bunch of useless stuff- when the problem is that you tried to jump the gap… rather than bridge it with progressive strength training needed to get back up to speed.
So the point is this… As you’re resting, your strength and conditioning starts to go down a little bit. A few days- no biggie, but if you take two, three, four, six weeks, two months, or longer… and then you try to go back to that same activity that bothered you- you’re likely to have serious problems. The takehome is that rest doesn’t work because you’re deconditioning as you rest, and then certain activities in life require certain amount of horsepower or energy to do. And as you’re resting, if you’re deconditioning, and fail to build that back up- this is why you keep re-injuring yourself.
A better way is “relative rest.”
Part of the problem as to why you probably hurt yourself in the beginning is that you didn’t have enough horsepower or capacity to do the activity that hurt you to begin with. So you were underpowered to begin with and now you’ve rested, so you’re really underpowered and then you wonder why you can’t get back to running. So this is where physical therapy comes in… you’ve got to take your Ferrari back!
Start by modifying, tweaking or temporarily avoiding things to calm the fire. If squatting hurts, it’s not that squatting is bad… just don’t go quite as low- or as with as much weight. If running hurts, try power walking, limit the speed, reduce the miles. Begin physical therapy and strength training to gradually build it back up.
This whole post could be summed up with this… “Calm Things Down, Build Them Back Up.”
For anyone in the Collegeville, Royersford, Phoenixville, King of Prussia, or Main Line area who’s serious about getting better naturally- call 484 552 3767 to speak with me directly.
How To Relieve Lower Back Pain And Sciatica While Sitting OR Driving In King Of Prussia, PA
Many people with lower back pain or sciatica have pain driving or sitting for too long. In this case, it's helpful to understand why you might be feeling what you're feeling. Watch this video below to learn why most people have back pain when sitting or driving, what 10 second microstretch you could be doing to completely eliminate your pain (and allow you to stand up without being hunched over), and simple DIY changes you can make today to feel immediate lower back pain and sciatica relief. Click the video below to watch...
If you have lower back pain only, start to tweak or modify your sitting position- to see if you can change your lower back pain or leg pain.You could do this first by either slouching or sitting up super tall (rocking pelvis forward so you create an extreme arch in your lower back). You should then ask yourself- do things feel same, better or worse. If slouching makes things feel better- move your seat one inch closer and keep doing that. If slouching makes you feel worse- then try sitting up super tall... and see what that does... IF this helps- do more of this- consider adding a lower back support (small towel roll) behind your lower back while driving. You could also try sitting on a wedge, or tilting the front of your seat down. "Bucket seats" in many cars will cause your knees to be positioned slightly higher than your hips- which often causes your pelvis to rock backwards- resulting in you slouching. Sitting on a wedge or tilting the front of the seat slightly down will help to lessen this. What you'll often find is that changing the position of your spine will change either your back or leg symptoms. If this is the case- GREAT... you've found a switch.
As we know- if something is REPRODUCIBLE it is likely RE-DUCIBLE...
If you primarily have leg pain while you sit (but especially as you drive- because of how your legs may be extended to push on the gas/break...) then you may benefit from doing a couple things. First, move your seat one to two inches closer, or sit on a soft surface (you may find that the surface is a main issue... as sitting may be causing compression/too much pressure on the sensitive structures caused by nerve irritation...In either scenario- the idea is to tweak what bothers you- to see if you can change symptoms or pain... ideally you find a position that gives you relief... so that your pain and problem can start to calm down AND so that you can stop aggravating it every time you need to sit or drive.
Also, consider that movement is your medicine. You should understand that sitting and driving puts you most often in a bent or "flexed" forward position. Many times the spine and nerves can become sensitive to this position and need more of the opposite... and upright or "extended" position.
To apply this concept- try doing 10 standing backbends (I call this a microstretch) before, during, and immediately after driving or sitting for an extended period of time. While sitting- use a small towel roll shoved behind your lower back (at the level of the belt line) to keep you up tall. Every hour- be sure to stand up and take your medicine (10 backbends). This will likely help reduce the stiffness you feel when going from a sitting to standing position. Be sure to end the routine with 10 more backbends after you've gotten up.
Hope this helps.
If you're located in the Collegeville, Royersford, Limerick, Phoenixville, or King Of Prussia area and are struggling with lower back pain or sciatica- but can't seem to find relief... call 484-552-3767 now to speak with a Back Pain & Sciatica Specialist.
Are You Overstretched? For Hip, Buttock, And Piriformis Pain- Stop Stretching And Start Strengthening
If you've ever experienced a pain in the butt- you may have searched around (or been told) that it could be a back issue, hip issue, or piriformis syndrome... and so, I wanted to touch on piriformis syndrome and highlight a trap in the treatment of piriformis syndrome that you could be falling into. This mistake often leads to little progress and prolonged suffering from buttock pain or sciatica...
The single biggest mistake I see people with buttock pain and supposed "piriformis" syndrome is stretching not strengthening...
People in this type of pain are trying to "stretch" their pain away...
They go to yoga, do their own stretches, and think that stretching is the answer to every bodily ache or pain. People are doing "hip openers" and "opening up their chest" or being told to "pull their shoulder blades down and back." And, while there is nothing wrong with stretching, it's making many of their problems worse (rather than better). I've recently told 5 people (in the past week) to stop stretching (like stop stretching COLD TURKEY... just cut it out all together)...
I told them to "STIFFEN UP" instead... and guess what...
Suddenly, their pain started to go away... and instead of stretching (making things longer/more flexible) we began to make things shorter by contracting muscles and strengthening things up.
You might be thinking to yourself- What? That's totally odd and against what everyone else has told me.
Think about it- the chiro cracks your back, the massage therapist works out your knots, yoga twists you up, acupuncture releases your trigger points- all with the goal of getting you to loosen up- or MOVE MORE.
I'll be the first to say... sometimes you just need to MOVE LESS and be more stiff (less mobile)...
A youtube video I created last year is causing a total ruckus on youtube by talking about this concept... and has helped hundreds of people who have been stretching the heck out of their lower back and hips to finally feel relief...
Click the video below to watch.
FYI- this concept applies to people who have chronic neck and shoulder pain and have been "stretching things out" or seeing the chiro and massage therapist for years without relief.
Applied correctly to the right person- this idea can work for any body region where things "feel tight"... and stretching only gives temporary feel-good relief...
And so, if you're in pain and have been "stretching things out" with little to no long term relief then consider that stretching is not the solution... In fact, I say- rock the boat and do the opposite- stiffen up.
Comment below if you're searching for physical therapy in Royersford, Collegeville, Limerick, or Phoenixville, PA and are dealing with any form of pain that has NOT been relieved by "stretching" things out.
Dr. Charlie
Lower Back Pain Treatment Testimonial- Royersford, PA
If you’re in Royersford, PA and are looking for natural back pain treatment- call 484 552 3767… you’ll be glad you did ;-)…
Meet Lizzie…
Lizzy suffered with back pain for about 12 years… and she tried almost everything. Images of her spine showed “nothing was wrong” with her, and acupuncture, chiropractic, reiki, yoga, and massage were only temporary fixes… the pain always came back and she always went back to treatment, searching for a “fix.”
I explained to Lizzie that we could likely help her, with SNIPER PT… that is super focused treatment tailored just to her. Not a “shotgun approach” to giving her 15 exercises and just hoping and praying that found relief.
You see, as a specialist physical therapist, I have been trained to find THE root cause of your issue, and attack it with just a couple VERY SPECIFIC exercises (1-3… max)- this way, when you feel relief- you know exactly what to do to continue healing yourself… what a powerful thing…
So, I started off by telling Lizzie that we would teach her to heal herself… so if she ever does feel something in the future- she can correct it (on her own) immediately… without having to rely on someone else to put her back in line- or fix her.
To her surprise (remember, she had seen many people before with little relief… and was a tad bit skeptical that we could actually do something for her) she was painfree of back pain in 4 visits… 12 years of back pain gone in 4 visits.
Pretty sweet!
She was so pleased with her treatment- she agreed to create a video for you… to share her experience and try to let others know about specialized physical therapy… at Physical Therapy & Johnson in Royersford, PA.
Here’s what she had to say about her experience.
“I struggled with lower back pain for 12 years. Doctors have x-rayed me and told me everything looks fine. I’ve tried Chiropractic, acupuncture, Reiki, yoga and massage to varying degrees of relief but nothing corrected the problem. A friend recently recommended Dr. Charlie. He listened to what I described and together we investigated what was going on. We worked out a series of exercises and simple adjustments to my daily life and within weeks I finally had relief. I am so very grateful to have found a healthcare practitioner who truly paid attention to me and was committed to figuring out what was going on.”
-Lizzie
Watch the video below to meet Lizzie and hear her story…
Also, I want to let you in on a secret… most people with back pain (who’ve had it for as long as Lizzie and have tried everything) think that back pain treatment needs to be complicated in order to get results…
Honestly, this is exactly why most back pain treatment fails…
Treatment that is complicated… with lots of fancy techniques and many exercises can backfire… causing confusion for both the healthcare practioner and YOU the person with back pain… because there are just too many variables. And at the end of the day, you have no idea what’s working and what’s not… make sense?!
Secondly, most back pain treatment causes you to rely on someone or something else… versus taking ownership of things and getting in the game… working together with someone else to help yourself relieve your back pain. While this isn’t the easy road… it brings you to the ultimate solution… one where you have the knowledge, understanding, and tools to heal yourself (versus spending money on someone else to “fix you.”)
Click here to watch my video and learn more about “Why Most Back Pain Treatment Fails.”
If you live in the Royersford, PA area, and have tried everything… but still have some fight in you and are looking for natural relief (and want to feel better like Lizzie) call 484 552 3767 today.
Happy Healing,
Dr. Charlie, PT, DPT, OCS
What Hip Arthritis Feels Like- Royersford, PA Physical Therapy
I’ve seen it many times… buttock pain and leg pain treated as if it were a problem in the back… when actually it was a problem in the hip.. ALL ALONG. Hip arthritis is a problem that occurs within the hip joint- causing gradual hip stiffness, pain with sitting or at night, pain with walking or going up the stairs, and groin pain, buttock pain, OR sometimes knee and shin pain.
In a past video post- I discuss some of the telltale signs of hip arthritis… Watch it by clicking below.
.Weakness in the hip muscles can create the hip muscles to become overworked… these hip muscles can send pain down the outside of the leg, into the shin, and even as far as the outer ankle bone. These muscles in the hip have been known to create a “pseudo” OR fake sciatica like pain… that even some of the best PTs and surgeons THINK is really coming from the back…
I treated one lady recently- who went all over town for her chronic buttock pain… she tried chiropractic care, physical therapy, had injections to her back, and was even recommended SURGERY- on her back! … BUT when we saw her- it was clear that the problem was actually coming from her hip.
Here’s what she had to say…
“For over a year I have been unable to walk more than 200 ft without having to stop and stretch to relieve the pain in my hip. I had been unsuccessfully treated for 4 months last year for trochanteric bursitis and osteoarthritis by my primary care doctor, an orthopedic surgeon, and many PTs. I decided to visit Charlie as a final attempt this summmer to find out what was causing my pain and correct the problem.
At my evaluation, Charlie had me walk until I felt the pain. While watching me walk, he noticed that I had gait issues. He prescribed an exercise program and 6 treatment sessions. Happily, by the 5th session, I was dancing at my daughter’s wedding and am now hiking every day with our puppy.” Thomasina
Pretty crazy that this was missed all along…
But, if you know the signs to look out for- then it can be easy to tell the difference between a problem coming from the back and/or from hip arthritis.
Click the blue link below to learn about what types of feelings hip arthritis causes.
If you’ve been dealing with buttock, hip, or leg pain, and everyone’s treating your back- thinking it’s the cause of the problem… and no one has really LOOKED closely at the hip joint- AND you’re not SOLD that your back is the issue- or even worse- have been telling everyone… It’s not coming from my back (but no one will listen)… I hope this post helps you.
If you’re in the Royersford, PA area and think you may have hip arthritis- call 484 552 3767 OR email me directly at charliejohnsondpt@gmail.com…
1
Hip Pain And Arthritis Treatment Royersford, PA
Hip pain and arthritis can cause groin pain, buttock pain, outer hip pain, and even knee or shin pain. If you’re having trouble crossing your legs- or sitting indian style… then you might benefit from hip treatment to make you move and feel better…
Just the other day, a women came to me with buttock, knee, and shin pain- after she had been told it was coming from her lower back… she even had injections to her lower back- with NO RELIEF.
After listening to her story, and looking at how she moved, It was clear that all of her symptoms were caused by a problem in her hip- NOT her back… in fact, she had no back pain… had someone taken the time to listen- it was clear that she had no back problem.
When I asked- what do you feel is causing your problem- she said, “My Hip!”
Sad, but true…
Anyways, there are several common signs of hip arthritis… click the video to learn the 4 Telltale Signs…
Hip arthritis often sounds and feels like a problem coming from the back— you might even have a problem in the back and the hip!
But, if you’ve been treated for your back pain and nothing is working- consider that perhaps you have no problem in your back…
If you’re 50 years of age or older, and feel buttock, groin, or outer hip pain… even knee pain or shin pain- be aware that your hip could be the problem.
The hip can refer or send pain to all of these areas… many mistake a problem in the hip as a problem in the back… or even sciatica.
It can be easy to miss…
There are even stories of people who have knee replacements (get new knees) and afterwards feel no relief. But when they later get treatment for their hip- or even a hip replacement- all their knee pain is gone…
Hip pain treatment is aimed at improving motion in the hip and then getting you stronger, so you can move better and get back to normal. Many times a hip surgery/replacement is not needed. Physical therapy and specialized hip treatment can completely relieve your pain… cool stuff.
Anyways, if you’re in the Royersford, Limerick, Collegeville, or Phoenixville, PA area- call 484 552 3767 to figure out the cause of your buttock and groin pain.