The PT Handbook: 3 Tips To Unlearn Your Pain

Welcome! The PT Handbook is a physical therapy newsletter discussing all things physical therapy/sports medicine. This newsletter is an extension of our philosophy at Art of PT Sports Physical Therapy LLC where our patient population includes combat athletes and gym lovers. We are a PT private practice that prides itself on providing true one on one service.

This handbook will provide practical PT tips and dive into hot topics surrounding the sports rehab world. If you have questions about the field of physical therapy or need to schedule an appointment (virtual/in person), contact us with the link below!

Dr. Gerry Robles PT, DPT

Founder, Art of PT Sports Physical Therapy LLC

www.artofpt.com

PT Handbook Tips: 3 Tips to Unlearn Your Pain

Being in healthcare is fun, especially as a physical therapist. Every patient is hurting, some weeks are good and some are bad for them. And unfortunately, we aren’t viewed as the “magic bullet” in today’s medical system. People are conditioned to think surgery or pills are. We are the secondary forms of treatment when really we are, in fact, a primary service. (And yes of course, there is a time/place for surgery and medication,)

Ever heard the phrase “pain is temporary?” In a way it is, and it can be, if you let it. But it may not be as temporary as you think. And that’s ok. It may take months or even years, to desensitize the painful area, I’ve seen it. But it can dissipate. It can fade. Just like any trauma in the body, physical or emotional. That’s why this is also called “therapy.” It may be “physical therapy” however therapy is therapy, it’s a journey and it takes time to build a new you.

Anyway here’s 3 quick tips 🥳:

1. Physical Therapy- Shocking! Yes, go see your physical therapist. They will slowly build you back up and help “unlearn the pain”. Exercises and graded movement along with the satisfaction of hitting certain PT goals will help desensitize the painful area. So go see you friendly neighborhood physical therapist. Gentle movement and graded exercise (under the supervision of a doctor of physical therapy por favor) has been shown to release pain relief chemicals in the body. We start to have more “good days” than “bad days” through this process. Your nervous system recalibrates and unlearns pain behaviors/thoughts/movements.

2. Relaxation Techniques/Breathwork- Learn how to breathe and relax. There’s so many techniques to breathe and reduce stressful thoughts. Find what works for you. Box breathing/breathwork/meditation are all great. Start somewhere. These techniques increase vagal tone (increases the rest/digest/chillll system) and downregulates your “fight or flight” system in the body. You know the system in your body that gets you ready to fight and tenses all your muscles up? In instances of chronic or longstanding pain it can be upregulated, even when you don’t even realize it. So find a breathing technique that helps you get present and reduce that “tensing up” system.

3. The Power of Positive Thinking- I know, easier said than done. This isn’t my area of expertise, I will admit. But there is plenty research showing how optimism and reframing negative thoughts impact chronic/longstanding pain. Go talk to someone, maybe read a book about it (although I am in favor or seeking professional help). The human body is malleable, mind and body go hand in hand. It can be retrained mentally and physically. So don’t neglect the psychological aspect of conditioned pain and trauma.

4. Bonus Tip- Social environment also impacts stress and pain levels, do your best to find passions to work on and surround yourself with likeminded people. This might also take a lot of introspection as #3 shows, so be real with yourself. Audit your life and where time is spent. Personally, quitting my corporate job and building my circle of people who I now call my friends has done wonders for me. But your path may be different, and that’s ok.

Therapy is therapy, mental or physical. It’s a process. But you can be rebuilt and evolve in all aspects of your mind/body. Play the long game, have patience and you will reap the rewards of overcoming any pain. Remember you heal from injury but you unlearn the pain.

Until next time,

Dr. Gerry Robles PT, DPT

Founder, Art of PT Sports Physical Therapy LLC

www.artofpt.com