Are you looking for physical therapist approved habits for improving your health and wellness?
Physical therapists are a wealth of knowledge when it comes to the human body, and I am fortunate to have an open dialogue with my physical therapist. Although I have always been interested in health and wellness, as I age, I am continually looking for ways to feel strong, energized, and pain free.
There are the obvious daily habits like eating well, moving often, and prioritizing sleep that are no-brainers… but over the last few years I have observed and implemented the sneaky wellness practices my doctor uses to keep his body running smoothly. Below are the five game changing habits I have learned from my physical therapist.
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1. Kick Up My Hydration Game
I actually love water and we all know to drink plenty of it. Adding an electrolyte packet to my mid-morning glass on days I know I have a strenuous workout, however, has helped me to absorb all that water I’m consuming and stay hydrated throughout the day. I have felt more ready (and surprisingly less tired) for my afternoon workouts.
According to my doc, upping my hydration game allows the body to keep my joints lubricated and help deliver nutrients to my cells. Although a pinch of salt could do the trick, below is my favorite type of hydration packet to use, and my number one tumbler for keeping me gulping the good stuff all day.
2. Rethink My Footwear
Due to a long-term pain in the ball of my foot, I have spent years and close to a ton of money on finding shoes that work for me. I mistakenly thought the thicker, sturdier, cushier, pricier shoe could save me. On the recommendation of my physical therapist, I finally tried a zero drop, wide toe box shoe figuring that I had nothing to lose. I was shocked to find that less really is more.
It is recommended that you take some time to transition into regular use of zero drop shoes, but I found I was happy to make the switch. Spending less time in high heels and more time barefoot has also eventually led to happier feet and better form while doing activities like running. Below are my go-to zero drop shoes (and the socks that truly elevate my running experience!).
3. Use Proper Mechanics. All. The. Time.
I have always made a point to use proper form and mechanics when lifting weights in the gym. Of course, I know we should be doing the same outside of the gym… but it just wasn’t happening. Slouching down into the couch, curving over to pick up a sock, hunching down while making my bed…. It was all starting to take a toll on my lower back.
Taking a cue from my PT, who always has perfect posture, I started bracing my core and doing a proper hinge or squat no matter how light the object was that I was picking up. While standing and walking I started keeping slight tension in my glutes and abdominal muscles.
It took some time to get into this habit, but each time I caught myself in a poor position, I would take the time to fix it. This habit has had a positive impact on my back health – and as a bonus, my posture is better than ever (no more slouching over my phone!). To prevent slouching, you can wear a low-profile posture corrector under your shirt to help maintain perfect posture.
4. Dedicate Time Each Day To Preventative PT
In conversations with my physical therapist, he shared that he spends time each day doing mobility work to feel his best. Setting aside 15-20 minutes each evening while watching TV is the perfect opportunity for me to dedicate time to stretching and mobilizing various parts of my body.
I can focus on a part that is bugging me, or an area that I worked particularly hard on that day. Otherwise, I cycle through a variety of areas as kind of a “preventative PT” to keep my muscles loose and feeling not-so-achy. Although my routine looks different each day, these are a few of my favorites to include on a regular basis.
- Piriformis Stretch for hip mobility
- Stretches the piriformis muscle, which is located deep in your buttock
- Hold this stretch for 30 seconds and repeat 3 times on each side
- The best way to perform this stretch is lying on a thick yoga mat
- Hamstring Stretch for leg flexibility
- Stretches the hamstring muscle, which is located along the back of your thigh
- Hold this stretch for 30 seconds and repeat 3 times on each side
- The best way to perform this stretch is with a Stretch Out Strap
- Calf Stretch for lower leg flexibility
- Stretches the calf muscle, along the back of your lower leg
- Hold this stretch for 30 seconds and repeat 3 times on each side
- The best way to perform this stretch is with a Slant Board
- Hypervolt Massage to all your muscles
- Massages any and all sore and achey muscles
- Focus on a specific muscle group for 2-3 minutes
- The best massage gun for this is the Hypervolt Massage Gun
5. Adopt A Mindset Of Ownership & Responsibility When It Comes To Moving Well
They say attitude is everything. As I get older, I’m beginning to believe it. I know we all want a magic pill to fix our ailments or the ability to keep our questionable health habits and still age without any negative repercussions. The fact is, though, there is no magic pill.
Our choices and habits do have an impact on the way we feel and age. My doctor has stressed that, while he is here to guide me, that healing my body and preventing pain is up to me. I have to put in the work to heal my body. I have to dedicate the time to developing good habits. I have to want to be better each day.
So, following his lead, I have adopted a mindset of ownership and responsibility when it comes to moving well. As soon as something in my body feels off, referring to reliable resources, like Physical Therapy Simplified, and implementing their protocols saves me from it turning into something worse.
I also apply their methods to my pain prevention strategies. Physical therapists, reliable resources, and support systems are great, but I know when it comes to developing these daily habits, it is ultimately my responsibility. To help on this journey, I like to refer to “Built to Move” and “Deskbound”. These are two wonderful books and resources written by a physical therapist with the intent of improving your body and quality of life.
