{"id":766,"date":"2018-02-18T16:28:53","date_gmt":"2018-02-18T21:28:53","guid":{"rendered":"http:\/\/www.nyphysicaltherapist.com\/blog\/?p=766"},"modified":"2018-02-18T16:28:53","modified_gmt":"2018-02-18T21:28:53","slug":"how-to-modify-exercises-after-injury-and-when-can-i-start-exercising-again","status":"publish","type":"post","link":"https:\/\/www.nyphysicaltherapist.com\/blog\/2018\/02\/how-to-modify-exercises-after-injury-and-when-can-i-start-exercising-again\/","title":{"rendered":"How to Modify Exercises after Injury and When Can I Start Exercising Again?"},"content":{"rendered":"<div>Patient&#8217;s often ask, when can I go back to the gym? Can I take spin class? Can I do yoga? It would be great if there were some in depth analytics behind the answer or some quantifiable YES markers to measure. But the answer is unbearably simple and always the same:<\/div>\n<div><\/div>\n<p><div>You can do anything that doesn&#8217;t cause pain.<\/div>\n<div><\/div>\n<p><div>Pain means irritation, inflammation and tissue damage. Our body is even sometimes smart enough to give us pain BEFORE tissue damage happens but it&#8217;s still a sign of poor function and increased inflammation that will lead to stiffening\/local swelling. So if you are injured, feeling pain at the sight of injury or anywhere related to it, is like scratching a scab that is trying to heal. It will set back the healing process and promote increased inflammation.<\/div>\n<div><\/div>\n<p><div>So don&#8217;t feel pain, but this is not to be confused with don&#8217;t move. The full correct answer on how to modify exercises or workout after an injury is: move the affected area as much as possible with NO pain. This sometimes means wiggling your ankle 1\/2 an inch back and forth for 30 minutes. This would be a great way to help heal an ankle sprain as you provide circulation and mobility with zero pain.<\/div>\n<div><\/div>\n<p><div>It&#8217;s so simple yet so hard for people to accept and adhere by. There is only one modification once injured or when returning from injury, Don&#8217;t Cause Pain.<\/div>\n<div><\/div>\n<p><div>Hope this helps,<\/div>\n<div>Daniel Padmos, MM, PTA<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Patient&#8217;s often ask, when can I go back to the gym? Can I take spin class? Can I do yoga? It would be great if there were some in depth analytics behind the answer or some quantifiable YES markers to measure. But the answer is unbearably simple and always the same: You can do anything [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4],"tags":[],"_links":{"self":[{"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/posts\/766"}],"collection":[{"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/comments?post=766"}],"version-history":[{"count":0,"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/posts\/766\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/media?parent=766"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/categories?post=766"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nyphysicaltherapist.com\/blog\/wp-json\/wp\/v2\/tags?post=766"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}