Extra PT Tips
With the help of Sam Gladnick, POTS PT, we developed a few more helpful tips for you! Some of these may not be relevant or helpful, so we advise you to review them and use your best judgment. Our goal is to provide you with more resources and tips than you need so you have more options to choose from! Sections listed here include information specific to post-appointment regimens, helpful tips for reframing thoughts, and budget-friendly equipment options.
Post-appointment Regimens
1.) Hydrate, hydrate, and hydrate, if applicable!!
2.) Please take time to recover after your PT appointment prior to driving or engaging in other physical activity. This may look like you taking an extra 30 minutes following your appointment to rest, take needed medications, or take time to hydrate effectively prior to leaving.
3.) Your safety and well-being are most important, and it may not be safe to leave directly from your appointment prior to properly hydrating and caring for your body. It is much better to err on the side of caution than rush out of an appointment when you aren’t feeling well and may need to drive home.
4.) Make sure to communicate any concerns you have to your PT, especially if you are experiencing a significant flare-up. This information is essential for them to have!
5.) In time, you may find that a certain self-care regimen helps you most following a PT appointment. It may be helpful to keep a log of symptoms after PT, and helpful interventions, allowing you to visualize and keep track of what helps most as you prepare for future appointments. The more insight and information you have, the better! You may want to consider using a Symptom Tracker specifically for PT, as you may find certain triggers exaggerate symptoms (such as your menstrual cycle, if applicable), and may find that certain interventions help most.
Reframing Thoughts For PT
PT can be very difficult, especially at first, and we want you to have access to everything you need to thrive! What you tell yourself before, during, and after a PT appointment matters! We have developed a few options here as a guide you can use to reframe certain thought processes, as you work towards your short-term and long-term goals.
Instead of:
“I’m never going to be able to do this.”
You can consider:
“This is a lot harder for me than I thought it would be. I’m doing my best and might need to talk to my PT about making some changes to our current plan depending on what I am most comfortable with. I deserve to feel confident in the care I am receiving.”
Instead of:
“I did so much better last week with my exercises. I’m getting worse.”
You can consider:
“I know that I am susceptible to flare-ups which might impact what I am able to do in PT on certain days. This doesn’t mean I’m getting worse, as frustrating as it may be right now, and means I might need to tailor some of the exercises to meet me where I am today.”
Instead of:
“Why should I bother, I am never going to be able to get back to where I once was.”
You can consider:
“It is understandable why I would be frustrated as my ability to engage in physical activity is so different for me now. This is bringing up a lot of grief for me, as I miss what I was able to do physically. I’m going to do my best to take time to process my grief, and will try to make space for everything I need today. It is ok if I need to take a break from exercises today for my mental health. Tomorrow is a new day and both my physical and emotional health are important.”
Instead of:
“I feel so sick now but don’t want to say anything to make my PT feel bad about pushing me too hard today.”
You can consider:
"I recognize that it may be difficult for my PT to predict how my body responds to certain exercises given how my symptoms can fluctuate, and know how important it is for me to be fully honest. I deserve to have a relationship with my PT that is fully transparent and open, and deserve to work with a provider who will appreciate my openness and communication.”
Instead of:
“I need to push through the fatigue I’m experiencing after PT today.”
You can consider:
“I recognize that some fatigue after PT may be understandable, and after communicating with my PT about what I am experiencing, I know that I need to take time to rest. It is so hard for me to cope with these new changes and I deserve added compassion and kindness. I’m doing my best.”
Budget-friendly Equipment Options
Saving money as often as we can, especially if navigating financial difficulties, is incredibly important. Exercise equipment can be expensive, so we have put together a few budget-friendly options that you may want to consider, depending on what your PT recommends.
1.) Use of tennis balls for massage:
Place two tennis balls into an empty pillowcase
Twist the pillowcase until there is a firm hold around both tennis balls
Place the tennis balls against sore areas and hold (talk to your PT about safe practices to ensure you do not aggravate symptoms)
Placing them in certain areas may help alleviate muscle soreness and tension
2.) Use of safe household items as weights:
Talk to your PT about household items (such as books) which you may be able to use in place of weights during some of your exercises
3.) Consider purchasing previously owned equipment:
It may be helpful to consider purchasing equipment that has been previously owned, but we recommend passing any possibilities by your PT beforehand
4.) Consider investing in PT bands instead of weights:
Exercise bands tend to be more affordable than weights, so it may be worth considering these as an option, as long as your PT agrees that they will be appropriate for you
5.) Talk to your insurance company:
We recommend reaching out to your insurance company to see if a letter of medical necessity would allow for partial or full exercise equipment reimbursement