Attempting to Follow My Own Physical Therapy Advice...🦵💪

As a physical therapist, I spend my days helping clients navigate injuries and recover their health. But recently, I found myself on the other side of the table. While working out, I injured my knee—a frustrating and humbling reminder that even professionals aren’t immune to life’s little setbacks.

What followed was a test of my own advice, the same principles I share with clients every day. Here’s what I’ve done to manage my knee injury and how it’s progressing. These are the five key strategies I’ve employed to heal, based on the same sound practices I encourage for my clients:

1. ❄️ Minimal Use of Medication and Ice

Immediately after my injury, I used ice and Advil sparingly—mainly in the first 24 hours to address acute swelling and pain. Beyond that, I’ve avoided over-reliance on these interventions. While they can provide temporary relief, the real work comes from what you do after the initial phase.

2. 🚶‍♂️ Walk Normally—No Limping

One of the most important lessons I’ve learned and often preach is this: don’t develop bad habits. Limping can create compensatory patterns that strain other parts of the body. I’ve made a conscious effort to walk with a normal gait, even if it required slowing down at first.

3. 🏋️ Keep Moving—Exercise Within Reason

Motion is medicine. I’ve continued to use my knee in daily activities and incorporated gentle, purposeful movements to keep the joint active. Completely resting the knee would only lead to stiffness and prolonged recovery. Exercise within reason has been key—using pain as my guide.

4. 🔥 Push the Boundaries—But Not Too Far

Recovery is about finding the sweet spot between too little and too much. I’ve worked through comfortable motions and slowly ventured into slightly uncomfortable ranges of motion. However, I’ve avoided anything causing sharp or severe pain. The goal has been to challenge my knee just enough to stimulate healing without aggravating it.

5. ⏳ Trust the Body’s Natural Ability to Heal

Perhaps the most important principle is patience. Our bodies are designed to heal. By providing the right stimulus—gentle movement, strengthening, and consistent care—healing happens over time. This process doesn’t require aggressive interventions like surgery or injections for most injuries. I’m seeing this firsthand as my knee gradually improves.

The Takeaway

This experience has been a reminder that recovery isn’t about quick fixes; it’s about consistent, thoughtful effort. My knee is trending upward, not because of any miracle intervention, but because I’ve followed the same principles I ask my clients to trust: respect your body, stay active, and allow time to do its work.

For anyone recovering from an injury, I hope my experience encourages you to stay patient and trust the process. Your body has an incredible ability to heal—when given the right care, it will respond.

If you’re struggling with an injury and need guidance, we’re here to help at Whole Health Solutions and Sports Performance. Let’s work together to help you recover and come back stronger.