Maintenance Tips

Eating a Well Balanced Diet

Nutrition and rehabilitation go hand and hand, eating 3-5 small meals a day will help with your recovery process. Eating healthy will help develop stronger bones and muscles, which play a key role in recovering. Our body needs the building blocks to repair at a cellular level to ensure optimal recovery. Be sure you are fueling your body with “good” foods and not compromising your system by sabotaging your recovery process with “bad” foods.

Use Heat or Cold Therapy

  • Apply an ice pack with a towel underneath to the injury site, ice will help to decrease inflammation, relieve muscle spasms and help to decrease pain.
  • Apply a heat pack to the injury site, heat will increase blood flow and make connective tissue more flexible which helps to decrease stiffness and pain.
  • Time frame: 10-15minutues on and 20 minutes off to allow the tissue to return to a normal temperature.

Staying Mobile

Do something you enjoy to stay active such as walking, running, cycling or swimming!

Do you Exercises & Stretches

Maintain a health lifestyle, follow your therapists suggestions on specific exercises and stretches to help prevent or decrease injury time and get you back to what you love to do whether it be golfing or gardening!

Do not push your limits

Know your boundaries in regards to your injury/affected site this will significantly decrease the frequency and or chance of re-injury.

Written By: Vanessa Longo – Kinesiologist
& Daniel Agostinelli – Doctor of Physical Therapy