Key To Reducing Injuries When Adding Activity


'Ouch-- my back!"
The start of summer is often when people get out and start being more active.

It's often a time for increased injuries.

Key To Reducing Injuries When Adding Activity?

Graded Exposure with Active Modulation Therapy.

• GE is as it sounds—slowly increasing the load and exertion our body can tolerate. 

• AMT is manually applying external pressure to an area while internally moving the joint and contracting muscles.

Emma's Overcoming A Dancing Injury

"Emma," an avid dancer, was looking forward to dancing more and hitting the trails as summer approaches. 

When I spoke with her this past week, she told me her right hip flared up in her last aggressive jazz class. She was afraid to do much activity and nervous to push her body. 

I gave her a very simple hip self-care treatment. She could use her hand as a tool and press into her hip joint while rotating her legs and hips. 

In fact, she told me yesterday that after her first self-treatment and gentle dance class, her hip felt about 30% less painful, and she was more optimistic.

Equally as important as physical therapy, through our guided conversations, Emma will work to challenge her negative thoughts and beliefs about moving, replacing them with empowering thoughts. (Sensitive sensations in a muscle or joint don't always indicate damage or mean to stop movement.)

In Diamond Pain Relief & Wellness, we always refer to the 3-legged stool of pain relief and improved mobility.

See our image of the two 3-legged stools you'll access when treated at our center.

The Diamond Method's 3-Legged Stool Concepts. Diamond Pain Relief and Wellness Center

That's where Graded Exposure Therapy comes in handy. 
It's essential to approach increased activities carefully to avoid injury or strain.

Why Graded Exposure Therapy?

  • Graded Exposure Therapy (GET) is commonly used in cognitive-behavioral therapy to help individuals gradually confront and overcome their fears or anxieties.
    (My mom was a clinical psychologist who helped me overcome my fear of those big flying roaches when we lived in Hawaii...YIKES)

  • When applied to physical activities, GET can help you build resilience and endurance, reducing the risk of injury or strain during summer activities.

  • By gradually exposing ourselves to increased levels of activity, we can condition our bodies to handle the demands of more physical exertion safely.

Tips for Adding More Activity:

  1. Start Slow:
    Begin with low-intensity activities and gradually increase the duration and intensity. This approach allows your body to adapt gradually, reducing the risk of overuse injuries.
  2. Listen to Your Body:
    Pay attention to any signs of discomfort or fatigue during activities. Modifying the activity, taking breaks when needed, and respecting your body's limits are key to preventing injuries.
  3. Warm-Up and Cool Down:
    Prioritize warm-up exercises to prepare your muscles and joints for activity, and don't forget to cool down afterward to aid in recovery and reduce muscle soreness.
  4. Proper Equipment:
    Ensure you have the right gear and equipment for your chosen summer activities, including supportive footwear, protective gear, and proper clothing to shield yourself from the sun's rays, and incorporate hydration into your plan.

Pain and Stress Relief Sessions:

Despite your best efforts, injuries or strains may still occur.

If you find yourself in discomfort or pain, don't hesitate to contact us to discuss a pain and stress relief session or program.

Our team of experienced therapists is here to help.

We start with a consultation (no cost) over the phone to see if an invitation to become a client in our Precise Private Practice®️ is extended.

If we believe we can support you -- we will design a plan to alleviate your symptoms and support your recovery journey, allowing you to get back to enjoying activities in no time.

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