Self Care

We have found certain actions that patients can take which will generally help them in overcoming their presenting complaints. If something listed here increases your symptoms or of which you have questions, please stop the activity until you consult with your therapist or M.D. These are provided as general guidelines only and may not pertain to your particular condition.

  • Prescribed home exercises should NOT contribute to further pain or irritation. If they do, stop the activity and notify your therapist during your following appointment. A “no pain, no gain” approach will not speed up your recovery.(see this post)
  • If possible, eliminate or decrease the frequency of activities which cause pain. Ask your therapist to provide you with different strategies or modifications to perform those activities.
  • If you get a delayed onset of pain, such as at the end of the day or at night, analyze what activity you performed that may have contributed to an increase in pain. Ask your therapist to provide you with different movement or postural suggestions to help decrease the irritation.
  • When advised to apply ice, do so at no more than 15 minutes at a time with at least 45 minutes in between application. Ice may be helpful following recent injuries or when pain follows an activity.
  • Heat may help with stiffness and achiness, but should not be used with acute symptoms or recent injuries as it may contribute to further swelling.
  • If walking does not increase your symptoms, you should take daily therapeutic walks to tolerance. Ask your therapist for general guidelines to follow regarding frequency, duration and symptom monitoring.
  • Many patients have found that drinking more water has helped them reduce the soreness associated with treatment and to assist their problem.
  • Vitamins may help facilitate recovery. Vitamin C, which is important in developing scar tissue, has been recommended to assist the healing process. Consult your M.D. with any concerns.
  • Become aware if your pain is increased by muscle tension and stress. If you tend to hold the area of pain tightly, begin to train yourself to keep the muscles of the area relaxed.

If you have any questions regarding you care, feel free to contact your therapist directly:

DrSullivan @

DrDeNoyelles @