How do I keep doing what I want to do?

The various components of Wellness.

This is a very common question we get asked.  Everyone wants to be able to keep doing the activities they enjoy and when those activities start being the cause of some pain, it creates a dilemma.  Do I keep doing these things and hurt? Or do I give it up?  There is often another option.  Some modifications in volume or intensity and supplementation with some version of “cross-training.”  Runners need to strengthen and work on stability for example.  Or heavy weight lifters need to stretch and learn how to mobilize tissues and joints. 

Everyone knows that exercise and/or an active lifestyle is good for us.  However, we do not all enjoy the same things.  Trying to make yourself consistently do something that you don’t enjoy is a recipe for failure.  Each of us needs to find the activities that bring us joy.  Then work from there. How can I keep doing the things I want (playing tennis or running) without paying for it, and without sacrificing a lot of time doing other things (stretching, rehab specific exercises) just so I can still play tennis or run. 

The short answer is to find a routine of the right combination.  Often people find a version of cross training that works.  If you want to run 3 days a week, use 2 other days to do a little personalized strengthening and another day doing mobility/recovery work.  If that does not work, but you have more time on your running days, work on your mobility on the running days.  Figuring out a schedule that works for YOU is important.

Most people will need some help doing this.  As physical therapists, we are uniquely qualified to evaluate, assess, treat and collaborate with you on these things.  If you are in pain, we can help with that first.  Then we can help to figure out your routine in schedule and what exercises to include.  For example, if you have tight hip flexors, why are they tight? And what exercise helps YOU to loosen them? Hint: this is not always stretching them and not every hip flexor stretch works the same for every person.  If you are not in pain, we are still a great resource for you.  We just get to skip the pain step and go straight to prevention and wellness. 

Everyone benefits from some personalized combination of stretching/mobility, strengthening, balance, stability and motor control (coordination of movements).  Being able to incorporate these things into a regular exercise routine helps to stay consistent with them.  Whether you choose to keep it separate from your workouts/activites or incorporate them into your exercise, each person should find what works for them.  The goal is to figure out what keeps each person doing the activities they enjoy, reduce injury risk so they can continue them for as long as possible, and do this without sacrificing significant amounts of time that would normally be allocated to other parts of life. 

Exercise is more than just physical movement. It can bring joy, relieve stress, give a sense of satisfaction, provide a community and social interactions.  It can improve physical health, mental wellbeing, and provide quality to life.  Finding a routine and mode of exercise that YOU love is important. Finding ways to be able to continue to get the other benefits on top of just physical exercise is important to your vitality!

Greg Hollenbeck PT, DPT, OCS, SFMA, CF-L1, Certified Sportsmetrics, Certified Functional Dry Needling L2, PN1-NC