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 & Performance Physical Therapy” where our patient population includes athletes and active individuals.
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 & Performance Physical Therapy LLC- Athlete-level care for every active body
PT Handbook Conversation: How to Fix That “Lingering Ache”- The Right Way
We’ve all been there….you tweak your shoulder during a lift, your knee flares up after a run, or your back just feels off. So you do what most people do: you rest.
A few days off helps, but the ache never fully goes away. That’s because pain often lingers not from too much activity, but from too little of the right kind.
Aches and Pains? You need physical therapy not pills…
I've said this many times in my many newsletters-- Pain doesn't always mean stop, that's why it's important to see a good physical therapist. We let you know if you can work through it or need further testing.
When your body hurts, it’s sending information, not necessarily danger. The key is finding that “sweet spot” where you’re challenging the tissue enough to promote recovery, but not enough to irritate it.
I use this simple rule with my patients:
If your pain is less than a 5 out of 10 during or after exercise, you’re in the safe zone.
That low-level discomfort means the tissue is still adapting. The mistake is either:
Pushing through too much pain, or
Avoiding all movement out of fear
Both slow down healing.
If you have pain see a physical therapist…
Next time something feels off, follow this 3-step guide:
Move it, don’t baby it. Light, pain-free movement brings blood flow and resets sensitivity.
Load it slowly. Gradually increase weight, volume, or range of motion, not all three at once.
Monitor, don’t obsess. Track how you feel 24-48 hours later, not just during the workout. Better next day = right direction.
When to Get It Checked
If the pain: Lasts more than 2–3 weeks, keeps limiting your performance or daily function, or is getting worse over time
…it’s time for a proper assessment.
That’s where a skilled PT can find what’s really driving the issue and get you back to training without setbacks. Or you can just book with me below 🙂 :
Remember, you’re body isn’t fragile…it’s adaptable.
Oh and if you haven’t seen my newest podcast on YouTube, check it out below. I expose the biggest myths and misconceptions when treating back pain. Watch below:
☺ Need help with aches or pains? Book below:
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Peace,
Dr. Gerry Robles PT, DPT
Founder, Art of PT Sports & Performance Physical Therapy LLC- Athlete-level care for every active body