Understanding Chronic Pain: Why It Persists and What You Can Do About It

By Clint Choquette, PT, DPT | Habits Physical Therapy – Nampa, ID

Pain is something we’ve all felt, and for most of us, it goes away once the injury heals. But for millions of people, pain doesn’t follow that rule. Instead, it lingers for weeks, months, or even years. This is called chronic pain, and it can be incredibly frustrating, confusing, and at times even scary.

So why does pain stick around even after the body has healed?

What Is Chronic Pain?

Chronic pain is typically defined as pain that lasts longer than beyond the expected time of tissue healing. It can follow an injury, surgery, or appear without a clear trigger. While acute pain is your body’s way of saying, “Something’s wrong,” chronic pain becomes less about injury and more about sensitivity.

The Science Behind Persistent Pain

We used to think pain was always a direct signal from damaged tissues. But now, research in pain neuroscience tells us the picture is much more complex.

Here’s what we know:

• Your brain is the ultimate decision-maker for pain.
  Pain isn’t just about what happens in the body—it’s how the brain interprets signals from the body. When tissues heal, the original damage may be gone, but the nervous system may still be on high alert.

• Central sensitization can occur.
  This is a process where the nervous system becomes more sensitive to normal input. Think of it like your pain “volume knob” being turned up. Even gentle movements, touch, or positions can start to feel threatening.

• Emotions, stress, and past experiences all influence pain.
  Chronic pain is closely linked to the parts of the brain responsible for fear, memory, and emotion. Anxiety about movement, previous trauma, and even poor sleep can all turn up the intensity of pain—without more physical damage.

So If It’s In My Nervous System, Is It “All In My Head”?

Not at all. Chronic pain is real pain, but the cause isn’t always physical damage—it’s often an overly protective nervous system.

The good news? Just like the nervous system learned to become sensitive, it can also learn to become less sensitive.

Evidence-Based Strategies to Manage Chronic Pain

There is no magic bullet for chronic pain, but research consistently supports these strategies:

1. Education about pain

Learning how pain works can actually reduce pain. Studies show that when people understand the brain’s role in pain, their fear goes down—and their function improves.

Think: “My pain doesn’t mean I’m broken.”

2. Progressive movement and graded exposure

One of the most powerful tools for chronic pain is gentle, progressive movement—even into painful areas. This doesn’t mean pushing through severe pain, but rather retraining the nervous system to see movement as safe again.

Start small. Choose a movement that causes some discomfort but doesn’t flare things up afterward. Repeat it daily and gradually increase range or resistance. Over time, your brain gets the message: “This is safe.”

Movement isn’t just rehab—it’s a message to your nervous system.

3. Pacing and consistency

People with chronic pain often fall into the “boom and bust” cycle—doing too much on a good day, then crashing afterward. A better approach is to pace your activity and build consistency over time.

4. Stress management and sleep

Pain and stress go hand in hand. Mindfulness, deep breathing, journaling, and cognitive behavioral therapy (CBT) have been shown to reduce the intensity of chronic pain. And don't overlook sleep—improving sleep quality often leads to better pain control.

5. Work with a professional who understands chronic pain

Chronic Pain Can Improve—Even Years Later

This is the biggest takeaway: Chronic pain is changeable. The nervous system is plastic—it can rewire, adapt, and calm down with the right inputs.

At Habits Physical Therapy in Nampa, I help people navigate persistent pain through a combination of education, movement-based strategies, and one-on-one support. Whether your pain started after an injury or came out of nowhere, we’ll work together to build a plan that helps you move more, hurt less, and get back to doing what you love.

Take the First Step

If you’ve been struggling with chronic pain and don’t know where to start, reach out today. There’s hope—and a path forward.

📍 Habits Physical Therapy, 8 6th St N, Suite 102, Nampa, ID
📞 (406) 560-1048
🌐 habitspt.com
✉️ habitspt@proton.me

The Truth About Exercise Form: Why “Perfect” Isn’t Real

When it comes to exercise, everyone seems to be chasing the elusive goal of “perfect form.” But here’s the truth: there is no one-size-fits-all perfect form. What looks right for one person might look very different for someone else—and that’s not just okay, it’s normal.

As a physical therapist, I often get asked: “Am I doing this movement correctly?” And while there are clear cases where form needs to be addressed, small variations in technique are a normal part of human movement. This post will break down what the research says about form, when it matters, and how to approach it in a way that reduces injury risk and improves performance.

What the Research Says About Exercise Form

Despite what you might see on social media, form is not a rigid set of rules—it’s a tool we can use to improve movement efficiency and load management. Studies in both physical therapy and sports performance suggest:

• Biomechanical variations are normal. Research has shown that even elite athletes, such as professional powerlifters and Olympic lifters, exhibit noticeable differences in squat, deadlift, and bench press form. [1]

• Injury risk is multifactorial, and poor form alone doesn’t automatically cause injury. In fact, many injuries occur due to a combination of volume, load, fatigue, and other individual risk factors—not a single “bad” rep.

If you’re interested in learning more about how injuries actually happen, check out our earlier post:
👉 How Injuries Really Occur: It’s Not Just Bad Form

Why Form Still Matters (Just Not How You Think)

So if there’s no perfect form, why do we still coach it?

Because form is a tool, not a rule. Here’s what good form does help us with:

• Targeting or offloading certain structures
  Want to strengthen your glutes? Small tweaks in squat stance or depth can shift the load where you want it. Recovering from knee pain? You might benefit from slight adjustments that reduce joint stress.

• Creating efficient movement
  Efficient form helps you move with less wasted energy. That matters not just for performance, but for recovery and sustainability. Consistently inefficient form can lead to overload injuries over time, especially under heavy loads or high volume.

• Building awareness
  Learning good form is also about developing body awareness and control—both important for injury prevention and athletic performance.

When Does Form Need to Be Corrected?

Not every movement pattern needs to be “fixed.” But here are signs that form might need attention:

✅ You feel pain or discomfort during or after the movement
✅ You’re excessively compensating
✅ You feel out of control or unstable
✅ Your performance plateaus or regresses

The goal isn’t to make your form look like someone else’s—it’s to optimize how your body moves.

A Practical, Personalized Approach to Form

At Habits Physical Therapy, we believe in meeting people where they’re at. Whether you’re a runner, a lifter, or just getting started in the gym, your body and your history matter. Form should be adapted to fit you—not the other way around.

That’s why we focus on:

• Thorough assessments to understand your movement patterns

• Tailored cueing and coaching based on your goals

• Strengthening around your current capabilities—not fear-based avoidance

The bottom line? Form is flexible. Let’s stop chasing perfection and start building efficient, resilient movement that fits you.

Final Thoughts

There’s nothing wrong with wanting to improve your technique. But don’t let the fear of imperfect form stop you from moving. Form is a spectrum. It’s there to help you move better, not hold you back.

Need help figuring out what’s right for you? We offer one-on-one sessions focused on personalized movement coaching, strength training, and pain management. Reach out any time!

📍Clint Choquette, PT, DPT

Habits Physical Therapy LLC
Nampa, ID | habitspt.com | 406-560-1048

References

<a name="refs"></a>

1. Bailey CA, Sato K, Burnett A, Stone MH. Biomechanical differences of the squat among competitive powerlifters. J Strength Cond Res.

2. van Dyk N et al. Sports injuries: consensus on prevention, risk factors, and return-to-play strategies. Br J Sports Med.

3. Sarabon N et al. Influence of individual characteristics on the execution of resistance training exercises. Front Physiol.

Stretching Vs Mobility. How Each Can Improve Flexibility and Range of Motion

Whether you’re an athlete, weekend warrior, or simply want to move better and with less pain, improving range of motion (ROM) is a common goal. But how do you actually do it?

Should you hold long stretches every night? Or is mobility work the better choice?

At Habits Physical Therapy in Nampa, ID, we help clients understand the science behind stretching and mobility so they can make smarter decisions and see better results.

In this post, we’ll break down:

• What is low load long duration (LLLD) stretching?

• What is mobility work?

• How do each of these improve flexibility and movement?

• Which one is better for your goals?

What Is Low Load Long Duration (LLLD) Stretching?

LLLD stretching involves holding a stretch for several minutes at a time using low force — sometimes with straps, body weight, or gentle support. This method is popular in physical therapy and rehab settings because it targets true tissue changes.

How LLLD Stretching Improves Flexibility

LLLD stretching works by targeting the mechanical properties of muscles, tendons, and fascia:

• Creep and tissue deformation: Over time, the tissue lengthens due to its viscoelastic nature.

• Plastic changes: With repetition, the tissues can undergo permanent lengthening.

• Increased stretch tolerance: The nervous system adapts, reducing the protective response to stretch.

This technique is especially effective for tight muscles, post-surgical stiffness, or joint contractures.

What Is Mobility Work?

Mobility work refers to active movements that explore and strengthen range of motion. This includes dynamic stretches, controlled articular rotations (CARs), banded joint mobilizations, and loaded end-range positions (like deep squats or shoulder cars).

Unlike passive stretching, mobility training is active, often shorter in duration, and typically more functional.

How Mobility Work Improves Range of Motion

Mobility work primarily influences the neurological control of movement, including:

• Improved motor control: Teaching your brain how to control end ranges.

• Increased proprioception: Enhancing awareness and feedback of joint position.

• Cortical remapping: Training your brain to "own" new ranges of motion safely.

• Reduced guarding: Reducing unnecessary muscle tension around joints.

These changes don’t always require long time in the stretch — they’re about better coordination and control, not just tissue length.

Which One Is Better for Improving Range of Motion?

The truth is: They both work — in different ways.

At Habits Physical Therapy, we will assess which one will be most beneficial for you. Some times we combine both techniques to get the best of both worlds.

Final Thoughts: Use Both to Move Better, Feel Better, and Perform Better

Improving your range of motion is more than just holding stretches — it's about teaching your brain and body to work together more efficiently.

At Habits Physical Therapy in Nampa, ID, we specialize in creating individualized mobility and flexibility programs based on your needs and goals.

Whether you're recovering from an injury, looking to prevent one, or just want to move and feel better, we can help you develop the right strategy.

📍 Need Help Improving Your Flexibility or Mobility?

We offer one-on-one sessions with a licensed physical therapist in a quiet, private setting. Book a consult at:

Habits Physical Therapy LLC
📍 8 6th St N, Suite 102, Nampa, ID 83687
📞 406-560-1048
🌐 habitspt.com
📧 habitspt@proton.me

Are Injury Screens Worth it? What the Science (and real life) Says

In the world of sports and rehab, athlete injury screens are both popular and controversial. Some question whether they actually predict injuries — and the research is, well… mixed. But that doesn’t mean they aren’t valuable.

At Habits Physical Therapy in Nampa, we use injury screens to support athletes at all levels — not as crystal balls, but as tools for improvement, performance, and smart return to sport.

What Is an Injury Screen?

An injury screen is a series of movement tests designed to assess things like:

• Muscle strength and symmetry

• Joint mobility

• Balance and control

• Functional movements specific to sport

These might include jump tests, single-leg strength measures, range of motion assessments, or agility drills — all done in a controlled, measurable way.

Can Injury Screens Predict Injury?

This is where the research gets murky.

Some studies suggest that no single test or number can reliably predict injury risk across a general athlete population. Factors like fatigue, training load, and previous injury history complicate the picture.

So should we toss screens altogether? Not at all.

What Injury Screens Are Good For

Even if we can’t predict every future injury, injury screens offer real, meaningful value in several key ways:

1. Establishing a Baseline

Screens provide objective data on your strength, mobility, balance, and power when you’re healthy. This helps you and your therapist:

• Track progress over time

• Detect imbalances or changes early

• Compare future test results after an injury

2. Identifying Areas to Improve

An injury screen can highlight:

• Weakness on one side

• Limited range of motion

• Poor movement control
  These don’t always mean injury is coming — but they’re worth training. Addressing these factors can improve performance and resilience.

3. Supporting Safe Return to Sport

This is where the evidence is stronger. Research supports post-injury screening as a way to:

• Detect lingering deficits

• Compare to pre-injury baseline or the uninjured side

• Guide return-to-sport decisions more safely

✅ A study published in the BJSM showed that athletes with persistent asymmetries after ACL rehab were more likely to reinjure if they returned too early.

What We Look At in an Injury Screen

At Habits Physical Therapy, your injury screen may include:

• Quad and hamstring strength testing (with symmetry comparison)

• Jump tests (single-leg jump distance, vertical jump)

• Y-Balance Test

• Mobility screens (e.g., knee to wall, sit and reach)

• Agility and reactive movement drills

We tailor the screen based on your sport and goals — whether you’re a high school football player, recreational runner, or competitive pickleball athlete.

When Should You Get Screened?

• Preseason or before ramping up training

• After an injury to track recovery

• Every year to reassess and adjust your program

Final Word: Injury Screens Aren’t Perfect — But Can Still Be Valuable

While no screen can perfectly predict who will get injured, they give us insight, direction, and measurable targets to work from. In our clinic, they’re a key part of building stronger, smarter, and more durable athletes.

Want to Get Screened?

At Habits Physical Therapy in Nampa, we offer individualized athlete screens to help you:

• Track your progress

• Address weaknesses

• Return to sport safely and confidently

📞 Call/text: 406-560-1048
📍 8 6th St N, Suite 102, Nampa, ID 83687
🌐 habitspt.com
📧 habitspt@proton.me

Build Rotational Power with Ball Throws: A must for Golfers, Pickleball Athletes, and Baseball Players

If you play a rotational sport — think golf, baseball, pickleball, or tennis — developing rotational power isn’t optional. It’s the secret to more speed, more distance, and fewer injuries.

At Habits Physical Therapy in Nampa, we work with athletes of all levels to build explosive power safely and effectively — often using medicine ball throws.

Why Rotational Power Matters

Rotational power is what allows athletes to:

• Hit a baseball farther

• Drive a golf ball with more clubhead speed

• Add punch and spin to a pickleball shot

It's not just about strength — it's about how fast you can generate force through your core, hips, and upper body in a coordinated way.

Why Med Ball Throws Work

Medicine ball throws (also called wall ball throws or slam ball drills) are one of the best tools for training rotational explosiveness because they:

• Mimic real-life sports movements

• Train full-body coordination

• Allow for max effort, high-speed movement without complex technique

You can throw hard — and let go. That’s key for developing power, not just strength.

Key Programming Principles

To train for power, not just fatigue or conditioning, keep these guidelines in mind:

Max Effort Reps Only

Every rep should be explosive — like you're trying to break through the wall.

• Don’t go to fatigue. Once speed drops, stop.

• Think: quality > quantity

Low Reps, High Rest

• 3–5 reps per set is ideal

• 2–3 minutes rest between sets

• Aim for 2–3 sessions per week

This gives your nervous system time to reset so you can stay explosive.

Light Weight = High Speed

Use a light med ball (typically 4–10 lbs) so you can maintain speed. Heavier isn’t better if it slows your movement down.

💡 In our clinic, we use a crash pad to absorb the impact and reduce sound — great for home gyms too.

Do It Before You Lift

Power work should always be done before strength training, while your body is fresh. This ensures you can hit max output.

Variations You Can Use

Try rotating through these ball throw variations throughout the week:

Throw TypePurpose🔄 Rotational PressBuilds core + hip rotation power👊 Chest PassHorizontal power + upper body explosiveness🪑 Seated Chest PassIsolates upper body from legs⛳ Golf-Style ThrowsSpecific for golf swing mechanics💥 Overhead SlamDevelops total-body explosive control

You can also add:

• Step-behind throws for dynamic momentum

• Partner throws for reactivity and timing

Bonus Tip: Use the Ground

Many athletes “leak power” by not using the ground properly. Focus on pushing through your back foot and hips — not just twisting with your arms.

That’s where rotational force really comes from.

The Takeaway

Rotational power is a game-changer for any sport involving torque, swing, or rotation. Medicine ball throws offer a simple, effective way to train it — as long as you focus on:

• Max effort reps

• Full recovery

• Light loads

• Intentional programming

At Habits Physical Therapy in Nampa, we help athletes move better, hit harder, and stay injury-free with smart power training built into their programs.

Local to Nampa? Come see how we build strength and speed with purpose — whether you’re a golfer, baseball player, or weekend pickleball warrior.

Call/text: 406-560-1048
habitspt.com
habitspt@proton.me

Sore or Injured? How to Tell the Difference and When to Seek Help

At Habits Physical Therapy in Nampa, ID, we often hear the same question from runners, weekend warriors, and active individuals:

“Is this normal soreness, or did I injure something?”

Understanding the difference between soreness and injury can help you avoid unnecessary rest — or prevent something small from becoming serious.

What is Normal Muscle Soreness?

Mild soreness that shows up 24–48 hours after activity is likely DOMS (Delayed Onset Muscle Soreness). This is your body adapting to new stress — totally normal.

Signs it’s probably just soreness:

• Dull, achy muscles (not sharp pain)

• Appears a day or two after activity

• Improves with light movement or gentle stretching - This is probably my favorite one.

Signs it Might Be More Serious

If your pain feels sharp, lasts longer than 4-5 days, or worsens with movement, it could be more than soreness.

Red flags for injury:

• Sharp or stabbing pain during movement

• Swelling, bruising, or visible changes in shape

• Pain that worsens over time or doesn’t improve with rest

• Numbness, tingling, or weakness

• Difficulty putting weight on the area (limping, guarding, etc.)

Who’s Most at Risk?

In our Nampa clinic, we see common overuse injuries in:

• Runners increasing mileage too quickly

• Adults returning to workouts after a long break

• Athletes ramping up for sports

Many injuries are preventable with the right training strategies. But if you do find yourself injured, getting early treatment can help get you back to what you love quicker and prevent it from becoming a bigger issue.

When to See a Physical Therapist

You don’t need to wait for a referral to visit a PT in Idaho.
We can evaluate your movement, pain patterns, and strength to guide your recovery — or reassure you if needed.

If you:

• Aren’t sure what’s going on

• Want to stay active without guessing

• Have a nagging ache that’s not going away...

• If pain is sticking around a week or two its likely something to get looked at. Even before that, early treatment can help guide your recovery.

Let’s take a look together.

Local, Expert Care in Nampa, ID

At Habits Physical Therapy, we offer one-on-one care in a quiet, private setting — no big gyms, no rushing. Just thoughtful, experienced care that gets to the root of your pain.

Call/text: 406-560-1048
Visit us at 8 6th St N, Suite 102, Nampa, ID 83687
habitspt.com
habitspt@proton.me

Fall Prevention: How Physical Therapy Can Help You Stay Strong, Independent, and Safe

Falls are the leading cause of injury in older adults. But the good news is that many falls are preventable. At Habits Physical Therapy LLC in Nampa, we specialize in helping people stay active, independent, and safe through personalized fall prevention programs. Whether you're worried about your own balance or a loved one’s, it’s never too early—or too late—to start taking action.

Why Fall Prevention Matters

Every year, 1 in 4 adults over the age of 65 experiences a fall. These accidents can lead to serious injuries such as hip fractures, head trauma, and long-term loss of mobility. Regaining your independence and getting back to your baseline after a serious injury can be very challenging. Preventing a fall is definitely our best strategy. The risk of falling can be significantly reduced with targeted exercises, balance training, and home safety strategies.

Common risk factors for falls include:

• Muscle weakness, especially in the legs

• Poor balance or coordination

• Limited mobility or range of motion

• Vision problems

• Certain medications

• Previous falls or fear of falling

How Physical Therapy Helps Prevent Falls

Physical therapy is one of the most effective and evidence-based ways to prevent falls. At Habits Physical Therapy, we offer one-on-one, hour-long sessions tailored to your individual needs. We begin with a thorough assessment to identify your specific risk factors, then design a customized plan to improve:

• Balance and coordination

• Lower body strength

• Recommending assistive devices if needed

• Confidence with daily activities

We also use objective tests testing such as a hand-held dynamometer to track your strength progression, or the Timed Up and Go (TUG) to track your mobility progress and adjust your plan as needed.

Simple Exercises to Improve Balance and Strength

Here are a few basic exercises we often recommend (always consult a healthcare provider before starting a new program):

• Sit-to-Stand: Improves leg strength and mimics everyday movement.

• Dynamic Balance Challenges: Important to have someone with you for safety

• Single-Leg Stance: Stand on one leg for 10–30 seconds to improve stability.

• Step-Ups: Use a sturdy step to build power and coordination.

Want a more structured approach? Our clinic offers personalized fall prevention programs for all ability levels.

Home Safety Tips to Reduce Fall Risk

In addition to exercise, modifying your environment can dramatically lower your fall risk. Start with these steps:

• Install grab bars in bathrooms

• Improve lighting, especially near stairs

• Remove tripping hazards like rugs or cords

• Use non-slip mats in the shower and kitchen

• Keep frequently used items within easy reach

Take the First Step Toward Fall Prevention

Falls aren’t just a part of aging—you can take control and stay safe, mobile, and independent with the right support. At Habits Physical Therapy LLC, we provide expert care in a quiet, one-on-one environment, ideal for older adults or anyone looking to regain confidence in their balance and mobility.

8 6th St N, Suite 102, Nampa, ID 83687
Call/Text: 406-560-1048
Visit: habitspt.com
Email: habitspt@proton.me

Stay Independent With Power Training

Clint Choquette, Physical Therapist, Nampa Idaho

As we age, it’s common to focus on preserving flexibility, balance, or even cardiovascular fitness. But something that often gets overlooked is muscular power, which is the ability to produce force quickly. While strength is important, power declines much more rapidly with age and may be a better predictor of physical function, fall risk, and independence in older adults.

Power is what helps you catch yourself during a trip or rise quickly from a chair. It also a big determinate of our performance as an athlete. It’s the combination of strength and speed — and it’s critical for maintaining function and performance especially as we age.

Research highlights this point clearly. A 2009 study published in the Journal of Gerontology found that lower limb power is more strongly associated with functional performance than muscle strength alone in older adults. Participants with greater leg power performed better on tasks like stair climbing and walking speed, both of which are essential for everyday independence.

Another study in Medicine & Science in Sports & Exercise (2010) showed that power training — even more than traditional strength training — led to greater improvements in physical performance measures like balance, reaction time, and agility in older individuals. These are exactly the kinds of qualities that can reduce the risk of falls and related injuries, which remain a leading cause of disability in aging populations.

There’s also growing evidence that power-based exercises (e.g., fast sit-to-stands, step-ups, light jump training, or resistance training with speed) can improve neuromuscular function and proprioception, both of which contribute to fall prevention. For example, a 2016 systematic review in Sports Medicine concluded that power training improves mobility and balance and may reduce fall risk in older adults, particularly when tailored to individual ability.

Importantly, power training isn’t just for athletes. It can and should be scaled for anyone — from a 65-year-old golfer to an 85-year-old retiree who wants to stay independent at home. Movements can be simple and safe, with a focus on control and speed of movement, not just heavy lifting.

At Habits Physical Therapy, we integrate age-appropriate power development into our rehab and wellness programs. Our goal is to help individuals not only recover from pain but thrive — to move with purpose, prevent future injury, and maintain the physical capacity to enjoy life fully.

Contact:

8 6th St N ste 102, Nampa, Idaho 83607

406-560-1048

Low Back Pain and Physical Therapy

By Clint Choquette, Physical Therapist, Habits Physical Therapy, Nampa Idaho

For many years, people dealing with low back pain were often told to rest and avoid lifting anything heavy. While this advice is good in the early stages of an injury, we now know that excessive rest and avoiding movement can actually make the problem worse in the long run. In reality low back pain in particular can lead to long lasting pain even after the injury has healed. Our nervous system can become “hypersensitive” and that leads to pain signals without continued tissue damage. Progressive strength training — including exercises like deadlifts and squats (when done right) — are emerging as one of the most effective and empowering strategies to reduce pain, improve function, and build long-term spinal resilience.

When someone experiences back pain, it’s natural to become cautious with movement. But avoiding activity over time leads to deconditioning, increased stiffness, and heightened sensitivity, which only reinforces the cycle of discomfort. It’s almost teaching our body that this movement in dangerous and our bodies sense that as a threat when we go to bend or lift. Strength training helps break that cycle. By gradually reintroducing resistance in a controlled and safe manner, people can rebuild strength, confidence, and trust in their bodies. The deadlift, often misunderstood, is one of the most practical and functional movements we can train. It mirrors real-life tasks like picking up a laundry basket, a child, or groceries. When performed with proper technique, load progressions, and under supervision, it teaches healthy movement patterns, strengthens the core, leg, and hip musculature, and builds capacity in a way that supports daily activities.

Importantly, back pain is not just about structural “wear and tear.” Modern research highlights a metabolic and inflammatory component in many cases of chronic pain, including low back pain. That means it’s not just about what’s happening in the joints or discs, but also what’s happening in the whole system. In this context, strength training does more than improve muscle function — it also supports metabolic health, improves blood flow, reduces systemic inflammation, and can even support better sleep and mood. These systemic benefits are often overlooked in traditional rehab conversations but are critical to long-term recovery. So, if your someone who has back pain that has made any type of bending or lifting difficult, or someone who likes to lift but doesn’t think they can get back to certain lifts, be encouraged there are strategies to get you back to activities you enjoy.

All strength training does not have to be heavy. If your someone who just wants to get back to lifting their grandchildren or the groceries, the load can be modified to match your goals. But challenging your system a bit seems to get the best results.

At Habits Physical Therapy, our goal is to help people move well and live stronger. We take a patient-centered approach that includes thorough assessment, education, and coaching to introduce strength training safely and effectively. Whether you’re new to lifting, recovering from an injury, or simply looking for a better way to manage your back pain, our approach is grounded in current research and customized to meet you where you are. Lifting doesn’t need to be scary — and with the right guidance, it can be one of the most empowering tools in your recovery.

If you’re ready to stop avoiding movement and start rebuilding your strength, we’re here to help. You can reach out anytime to schedule a session or learn more about our process. The path to a healthier, stronger back might just begin with picking up a weight — the right way.

Habits Physical Therapy LLC,

8 6th St N ste 102, Nampa ID 83687

406-560-1048

Knee Replacements and Physical Therapy

Total knee arthroplasty or total knee replacement is becoming more and more common. It can be a life changing procedure that is very effective at reducing pain and the success rates of the procedure are very good. It is something that as a physical therapist, I really encourage those with severe osteoarthritis and knee pain that impairs their daily life to consider sooner rather than later. As with anything there are risks with any surgery and something that needs to be weighed between the patient and their surgeon, but overall, I often hear people wish they would have done it sooner.

The longer you go with knee pain (the kind that can make walking even difficult) the more strength you lose, the more function you lose, and typically the more motion you lose. All of those factors can make your rehab process a bit more difficult and longer. As is the case with most procedures, the better you go into it, the better you are coming out of it. I do think those with mild to moderate arthritis can benefit from physical therapy before electing to undergo surgery, but typically those with severe OA and high pain have difficulty even tolerating physical therapy (see last article on physical therapy and arthritis).

With that said, even though outcomes are generally successful, recovering from a total knee replacement can be very difficult, especially early on. For the first 2-4 weeks it is one of the more painful recoveries from an orthopedic surgery standpoint. At this stage in the recovery, most patients are dealing with a lot of pain and swelling. Managing both of these early on are some of the top priorities. Managing time on our feet early on can really have a positive impact on both of these. We want to move, but short and frequent, and never spend too much time on our feet at once. In this early stage we are focusing a lot of time on regaining the mobility (bending and straightening) of our knee. Your physical therapy will also have some early strengthening likely with a focus on restoring your quadriceps activation. Swelling in our knee tends to cause our quad muscle to be inhibited or “turned off”. The exercises at this stage are often low intensity and done frequently. Isometrics may be a good option here as well as the patient is in control of the load more and are often tolerated better early on.

It seems pretty consistent that about the 8-week mark people really start to turn a corner and note their pain to be better than pre-surgery levels. By this stage strength should be returning and you will likely be on a progressive resisted strengthening program. Swelling is a good guide to activity levels, but again you should be tolerating longer and longer durations on your feet. Getting back into a walking program can be very beneficial. Eary on after total knee replacement you want to avoid high impact activities.

Most physical therapy episodes following a total knee replacement last anywhere from 8-16 weeks depending on how quick the recovery goes and what the patients’ goals are and what type of activities they plan on returning to. By 12-16 weeks you are likely transitioning to more of a home exercise program and returning to most of your activities. For higher impact activities, I always recommend consulting with your surgeon to see what level they are comfortable with you returning to. I have seen patients get back to lifting weights, skiing, higher intensity hiking, and jogging (most surgeons would prefer you not to run but I have seen it multiple times). If you're having knee pain and have known arthritis, I think consulting with an orthopedic doctor and physical therapist is a good place to start and weigh your options from there.

Arthritis and Physical Therapy

By Clint Choquette, Habits Physical Therapy, Nampa ID

When we think about arthritis, I think most of us think about our joints wearing out over time. And along with that line of thinking, there is a misconception that the more we use a certain body part the faster it will wear out and develop arthritis. I do think there is a mechanical stress component to it, and I think in general if we have a repetitive movement that we perform often and that area never gets appropriate rest to recover then over time you do run a risk of that joint wearing down. Thats where I think having a smart training program can allow appropriate stress to a certain body part but then allow it to recover and rest before we train it again. However, recently I think we are starting to uncover there is much more to it than just wear and tear. Recent research has shown there is a metabolic and inflammatory component to it as well. It seems the healthier we are overall, the less likely we are to develop severe arthritis. I say severe, because everyone will develop arthritis (it’s part of aging) it just seems to happen at different rates.

Speaking of everyone developing arthritis. A study looked at prevalence of facet arthritis (a joint in your spine) and found that 53% of 20-29 years olds, 82% of 30-39 years olds, 93% of 40-49, 97% of 50-59 year olds, and 100% of people over 60 had some form of facet joint arthritis. Those are kind of staggering statistics but I think we need to think of it a different way. Developing some arthritis is part of normal aging. The severity and the disability it causes are what should be more focused on. This is one reason I often do not recommend quick imaging of someone’s low back pain (unless there are red flags present that state imaging is necessary). Once someone with low back pain gets imaging (I can almost guarantee it will find something) getting past the impairments that it uncovered can be a difficult thing even though it may just be normal aging. The other thing with arthritis is there are lots of people walking around with moderate to severe arthritis in different areas and they don’t even know it. For some people arthritis can be painful and debilitating and others don’t seem to be as affected. I think there is a lot still to learn, but I think the main take-away from this paragraph should be, arthritis isn’t a guarantee that you will end up in pain and debilitated especially if it is low to moderate in severity. I do think if there is a correlation with pain in a joint and moderate to severe arthritis present, then that’s when interventions are necessary.

Back to the wear and tear part of arthritis. I often see people with OA who are afraid to exercise for fear that it will cause additional wear and tear. The truth is movement and exercise in the appropriate amount can be beneficial for slowing the progression of arthritis and help prevent stiffness and pain. One way I often speak with people about exercise and OA is to talk about runners and knee OA. One myth that it seems almost everyone has heard is running is bad for your knees. People almost always think, if you run, you will develop knee OA. The truth is there is evidence out there that recreational runners have lower incidence of knee OA than sedentary individuals. There is a small study that looked at runners’ knees before and after marathon training and found some improvement after training. Now with everything I think finding a balance is key. If you start running and build up too fast for what your body is adapted to handle or recover from, the opposite could be true. Go back to my first post about how injuries occur from March 5th to read more about that. I use running as an example because it is easy for people to understand and most people have heard the myth, but it applies to all forms of movement and exercise. Establishing a good program in the long run can be beneficial to help prevent or manage existing OA. Some repetitive movements in life are unavoidable, especially when it relates to your occupation. I do think most employers are trying to prevent repetitive use injuries by having people vary their tasks throughout the day, but that is not always the case. In some instances, if you have the ability to adapt your activities throughout the day, that can be beneficial to not overuse a certain area.

One thing I don’t want to make any false promises on regarding exercise, physical therapy, and arthritis are those with severe arthritis, high pain, and limited mobility. If your arthritis has progressed to the point that the bone structure has changed significantly and that has led to range of motion limitations physical therapy is often not successful in those cases. If your bone structure is what is preventing your knee from flexing farther no amount of stretching is going to change that and exercise may just be downright painful. Those are the cases where I think joint replacement ect.. are other options. I think for physical therapy, we are best suited in the low to moderate symptom and severity or before it develops, to help prevent it by establishing good health and exercise habits. Remember preventing and managing arthritis isn’t just about the movements we perform, but our overall health as well. Focus on your stress, nutrition, sleep and recovery also. If you are dealing with arthritis and want to know if physical therapy would be a good option for you, I would be happy to assess and give my best recommendations.

Contact:

Habits Physical Therapy

8 6th St N ste 102, Nampa, ID 83687

406-560-1048

habitspt@proton.me

Recovery After a Race

By: Clint Choquette DPT, Habits Physical Therapy, Nampa, ID

We often spend a lot of time focusing on our training leading up to a race, but little information is out there regarding what you should do after a race. There are plenty of training programs for race prep as well but again harder to find good info on a program following a race. Today we will talk a little bit about what you should do following a race in order to maximize your recovery, get ready for the next event, and get back to running safely. I will say there is not a one size fits all approach, and a lot of factors go into recovery time based on distance raced, how intense your effort was, and how well trained you were coming into the event.

One thing I see is people often rushing back into training too quickly. A race can be a good motivator to want to try to continue to improve and we naturally want to start that process as quickly as possible. The best thing a distance runner can do to improve is to be able to train consistently over a long period of time without injury setbacks so a brief break now could be beneficial in the long run.

Let’s first talk about the 5k-10k distances as the recovery will be much different than the half and full marathon. If you are a very experienced runner, who runs quite a bit of mileage 30-40+ miles per week and you are an experienced racer, you will likely need little recovery time. You may or may not need a day off and then seeing how you feel with an easy run or two before getting back into your routine. If you are new to running and racing and not running higher mileage, I recommend a couple of days off. If you have a lot of soreness I would let that dictate when you return. It doesn’t have to be all the way gone but it should be pretty mild before you start easy running again. If you perform speedwork as part of your training as a novice I would wait til the following week to get back into that.

For the marathon and half marathon distances the recovery will be longer (especially the marathon which is a whole different stress than even the half marathon). Again, for experienced runners I think at least 3-5 days off is a good thing then start easing back into it with some easy runs or cross training. Even the second week is probably not the time to train hard. I would run well below your normal weekly mileage and keep intensity pretty controlled. At about 3 weeks you can start to listen to your body and add back in mileage and intensity but its not uncommon to need 4-5 weeks to feel recovered so don’t be afraid to ease back into it. For novice runners I recommend at least 7 days off but a couple of weeks is probably best. After 3-5 days some light walking is good for recovery as well. The second week you can slowly add a bit to your walks/hikes and some cross training. Starting 3 weeks after your race I think is a good time to start to add in some light running again and slowly build up from there again listening to your body.

I referenced listening to your body a few times in this post as recovery is very individualized. I just think its really important to be honest with yourself how you are feeling before you start training seriously again to keep yourself healthy and running consistently. After a race is also a good time to think about other areas of recovery. Managing your sleep, stress, and nutrition will all help your body recover faster and reduce your risk of injuries as well. If you are having trouble getting back into it or have some nagging soreness and injuries after your race or want to prep yourself better for the next event I would be happy to help!

📞 Contact:
Habits Physical Therapy LLC
8 6th St N, Suite 102
Nampa, ID 83687
406-560-1048
habitspt.com

Sleep and Recovery

By Clint Choquette DPT, Habits Physical Therapy, Nampa, ID

In the world of physical therapy, we often spend so much time on exercise selection and form to help people recover from an injury, but I think there is so much more to it than that. Our nutrition, stress, and sleep also play a huge role in our bodies ability to heal. Whether you're returning from an injury, training for a race, or just trying to stay active and pain-free, getting enough quality sleep can make a massive difference in your progress. For active individuals I think sleep can be a silent contributor to overuse injuries.

When we think about overuse injuries we primarily focus on the activity that led to the injury. We can also look at it in terms of under-recovery. I think it can be especially important factor when an injury occurs without a clear cause. Often injuries happen with a spike in activity levels that our bodies weren’t accustomed to handling. But I do see injuries where volume has not changed much, and at a level and intensity that the person has previously managed just fine. I think looking into other factors can be important. When we are not recovering as well our bodies will not tolerate the same amount of stress.

Sleep isn’t just rest—it’s essential for optimal physical function. In fact, studies have shown that people who regularly get fewer than 7 hours of sleep per night have significantly higher rates of injury. When we get less sleep, our immune system suffers and we often have more inflammation and slower recovery.

If you're dealing with an injury or recovering from surgery, quality sleep is essential for healing.

During sleep, your body:

• Repairs damaged tissue

• Releases growth hormone to rebuild muscles and tendons

• Reduces inflammation

• Processes pain—yes, sleep can literally help you feel less pain!

Without enough deep and REM sleep, your recovery timeline may stretch out longer than necessary. Even worse, poor sleep can lead to reinjury or plateaus in progress. Whether you’re running, lifting, or just keeping up with your kids, sleep affects how well you move and how strong you feel.

Adequate sleep improves:

• Strength and power output

• Cardiovascular performance

• Mental clarity and decision-making

• Motor learning and coordination (critical for rehab and retraining movements)

If you want to get the most out of your workouts—or your physical therapy—don’t skimp on sleep. One of the things I enjoy about my clinic is I am able to schedule out hour long appts. That gives plenty of time get in the exercises needed for recovery but also time for me to spend with patients going over things like sleep. Establishing as many healthy habits as we can, will improve our outcomes. Along with your physical therapy we can spend time addressing other barriers to your recovery like sleep and work together to implement strategies to improve these areas.

📞 Contact:
Habits Physical Therapy LLC
8 6th St N, Suite 102
Nampa, ID 83687
406-560-1048
habitspt.com

Pickleball and Physical Therapy

By Clint Choquette DPT, Habits Physical Therapy, Nampa, ID

Pickleball is a fast-growing sport, and I think it’s a great sport. Anything that encourages people to get out, be active, and socialize are great for us in a number of ways. It is however associated with a high injury risk especially in those 50 and above. That is not surprising given it is a stop and start sport with quick movements involved. While many different age ranges are picking up the sport, it is especially popular with older adults as it is seen as a safer alternative and not quite as demanding as a sport like tennis.

One thing that happens as we age, we tend to not to perform activities that require quick movements near as often. Our bodies adapt to what we ask it to do. If we do not ask our muscles to move quick for a long time, then pick up a sport where that is often the case, our muscles, tendons, and joints will not be accustomed to this, and thus increase our risk of injury. I think a lot of people go into it thinking they will take it easy, but it is a reactionary sport where we don’t always have time to think about what we are doing and may push it harder than we expected before realizing it.

We can however exercise to prepare our body for the demands of the task to reduce our risk of injury. Our bodies are adaptable, but it does take time and consistency to make significant changes. We need to incorporate some strength training so our tissues are ready to handle the necessary loads that will be placed on them. We also need to spend some time moving quickly to again prepare our bodies for what we will be doing. Another great benefit of exercise is it may improve your performance in pickleball but also have a positive benefit on overall health and function. I do think having an appropriate warm-up more than just static stretching, that gets our heart rate up and us moving can be important for reducing injury risk as well.

If you do find yourself with an injury it can be frustrating to overcome and get yourself back to enjoying the hobbies that you love. That is where working with a trained professional can help you manage your injury, provide a prognosis, and get a clear gameplan to get you back to enjoying those tasks as quickly and safely as possible. One of the great things about people who enjoy pickleball, is they already have an enjoyment for getting out and moving. As a physical therapist, one of our most difficult tasks is often getting people to move more, which is why working with a population like this is so enjoyable. Some of the hard work is already done and that is why I think the pickleball community has such potential to benefit greatly from physical therapy!

📞 Contact:
Habits Physical Therapy LLC
8 6th St N, Suite 102
Nampa, ID 83687
406-560-1048
habitspt.com

Physical Therapy for Runners

By Clint Choquette DPT, Habits Physical Therapy, Nampa, ID

When we think about sports and injuries, I think most of us think about sports with high intensity demands like basketball. I think people often think of running and jogging as a safer alternative, which is true to some extent. You do not often see the traumatic injuries with running that you do from other sports. But looking at the research, if you are a regular runner, your odds of having some sort of injury in any given year is somewhere near 50%!! That is high and I think much too high. Now a good majority of those are minor, but we do run risks of having more serious injuries like bone stress injuries and chronic injuries like tendinopathy can keep coming back time after time.

When I look around the world of physical therapy for runners, I see a ton of running analysis. I have my doubts at how good we actually are at making positive changes off just running analysis. I do think that gathering a video of yourself running can be a starting point and can give you some basic information, however I feel there are a lot of false promises out there regarding running analysis. I think it often gets promoted as the most important thing when it comes to running performance, injury prevention, or recovery from injury when in reality I think it is much further down on the hierarchy than that. There are some studies out there that correlate running efficiency with certain running characteristics. Now one would think that if you just train and work on those specific characteristics that you would in turn become faster. Unfortantely it is not that simple. Making changes to running form can be very challenging to begin with. We have a lifetime of an ingrained habit that can be difficult to re-train. And even if we are able to make subtle adjustments there is a not much out there to suggest that we actually get faster.

There is so much that goes into running form. Our individual characteristics make up a huge portion of it including our muscles and tendon lengths as well as our individual bone structure. Some of our form is a bit self-determined by who we are and how we are made and what activities we have done throughout our life. There are also other things like our tendon stiffness and muscle tone that can make someone run a bit differently. Even when we look at elite level runners, almost all of them have their own running characteristics, which to me suggests there is no perfect running form we should be trying to achieve. I think we should work on making our own stride as efficient as it can be.

Now back to the running analysis. There are so many different factors that can be measured or tweaked. I have listened to a few talks from people who spend their whole lives dedicated to running coaching/rehab talk about the complexity of running analysis I think it would gives me some doubt about how effective most of us are at breaking it all down correctly and making the appropriate changes. Even those talks have emphasized how difficult it is to actually change someone’s form for the positive and have that change stick. The other thing I would caution someone who is about to make a switch to their running form would be injury risk. I know that probably sounds interesting, because we always hear we need to change our form to reduce our injury risk. I want to look at the other side of it. We have likely ran one way our entire lives. As a result our body has adapted to handle that particular stress. Lets say for example you are a heel striker with knee pain that wants to switch to a forefoot strike to reduce the stress on your knees. While I do agree that pattern would stress your knees less and possibly lead to a change in knee pain over time, we need to think about the new structures that are now taking on the load. The calf complex and achilles are now taking on way more stress than they have been adapted to for your entire life. The risk of eventually having an overuse injury in that area is very high. If you do feel it is necessary to make a form adjustment you need to do this very slowly over time. I typically will go with changing your load not by drastic form changes, but rather changing the terrain (incline vs not incline), footwear (its amazing how different footwear can shift load), and cadence. But often even these are short term changes to unload the structure that needs it to allow healing time before slowly introducing load again over time. There are other components that go into it, like strength and plyo type training while recovery to help build resiliency in that structure.

Most average runners would benefit most from a safe program that lets them run consistently injury free over time. The longer you can train without a significant break due to injury and the more you can eventually run; you will slowly become a more efficient runner. I think that’s the true low hanging fruit and unfortunately there is no short cut around it. Hardwork, patience, and dedication will eventually get you there. Now the trick is trying to figure out a program that lets you run more over time without getting injured. As we discussed earlier the incident can be as high as 50% that a runner will suffer a setback in any given year. There is no failproof method to preventing injuries but 50% is too high. I won’t make false promises that you can “bulletproof” your knees. That doesn’t exist and if someone tells you that I would be wary of their advice. You could do the best knee exercises in the world and if you increase your weekly mileage too much too often you are going to end up with an injury. There are ways however to greatly reduce your risk of injury through smart training and some time in the gym. Every individual is different and requires a different approach based on what experiences, training volume and injury history you have to begin with. I would be happy to help guide you through this process.

📞 Contact:
Habits Physical Therapy LLC
8 6th St N, Suite 102
Nampa, ID 83687
406-560-1048
habitspt.com

Importance of Strength Training

By Clint Choquette DPT, Habits Physical Therapy, Nampa, ID

Strength and Longevity: Why its important to maintain our strength as we age 

In recent years, scientific research has increasingly linked muscular strength to longevity. While cardiovascular fitness has long been emphasized in health discussions, mounting evidence suggests that strength training plays a critical role in promoting a longer, healthier life.  

The Link Between Strength and Longevity 

1. Lower Mortality Risk 

Studies show that higher muscle mass and greater strength are associated with reduced all-cause mortality. A 2018 study published in the Journal of Gerontology found that older adults with greater handgrip strength had a lower risk of death from any cause. Similarly, a study in BMJ indicated that strength training reduces mortality risk independent of cardiovascular fitness. 

2. Improved Metabolic Health 

Strength training enhances insulin sensitivity and reduces the risk of type 2 diabetes, a major factor in aging and disease risk. Muscle tissue helps regulate blood sugar levels, and those with higher muscle mass are better able to maintain metabolic health as they age. 

3. Reduced Risk of Falls and Fractures 

As people age, the risk of falls and fractures increases due to loss of muscle mass (sarcopenia) and bone density. Strength training has been shown to preserve both, reducing the likelihood of falls and osteoporosis-related fractures. 

4. Enhanced Cognitive Function 

Emerging research suggests that strength training is beneficial for brain health. A study in Neurobiology of Aging found that resistance training helps maintain cognitive function and may reduce the risk of neurodegenerative diseases like Alzheimer's. 

5. Cardiovascular Benefits 

Cardio is not the only way to get cardiovascular benefits (although it is good too). Strength training can provide some of those benefits as well, and structuring your workout in supersets can keep you moving throughout.  

How to Incorporate Strength Training for Longevity 

To maximize the longevity benefits of strength training, experts recommend: 

• Training at least 2-3 times per week, targeting all major muscle groups 

• Using progressive overload, gradually increasing resistance or repetitions over time 

• Incorporating functional movements, such as squats, deadlifts, and push-ups, to enhance daily movement patterns 

• Combining with aerobic exercise for optimal health benefits 

Final Thoughts 

The evidence is clear: maintaining muscular strength is a key factor in extending lifespan and improving quality of life. Strength training not only enhances physical resilience but also protects against chronic disease and cognitive decline. By making resistance training a regular part of your routine, you can improve your chances of living a longer, healthier life. 

At Habits Physical Therapy, we believe in the power of strength for longevity. Contact us today to learn how we can help you incorporate safe and effective strength training into your routine. 

📞 Contact:
Habits Physical Therapy LLC
8 6th St N, Suite 102
Nampa, ID 83687
406-560-1048
habitspt.com

Golf Performance Physical Therapy

By Clint Choquette DPT, Habits Physical Therapy, Nampa, ID

There are many different ways to go about improving your golf performance. To me, the easiest and lowest hanging fruit for most people is through physical conditioning. Think about it, how many times have you tried to change your swing only for it not to work or to actually get worse. Golf is a hard sport. Changing your swing is challenging, and when you do find something that works often times that success is transient and you're on to the next tip. Improving our strength, power, and mobility is much more predictable. If you are consistent with a properly programmed strength and mobility routine, I can almost guarantee you that you can swing the club faster and hit the ball further. There is a direct correlation between how far you hit the ball and lower scores.

Now this doesn’t mean you shouldn’t work on your swing mechanics. Just like strength and conditioning, working with a good swing coach can make a world of difference, but I think it is less predictable than changing your physical characteristics. Now, getting stronger and more mobile doesn’t automatically get rid of your swing faults. But having the pre-requisite strength and mobility, can make swing changes easier. It can be difficult to address a position at the top of your backswing, when you do not have the mobility required to get into the position you want in the first place.

When it comes to improving your strength, power, and mobility there has to be intent and structure to optimize your program. If your goal is to hit the ball further (who doesn’t want that) each can play a role. Having better mobility can allow you to have greater width in your swing and store more potential energy at the top of your swing allowing you to produce more speed on the way down. I do think the biggest gains when it comes to swing speed comes from strength and power. Look at John Rahm for example… He produces 180+ mph ball speed with what most people would call a short backswing. I often hear people when golfing with a younger population that hits the ball far comment “if I was that young and flexible”. Now I already stated I do think this plays a role, but chances are that youth can also out sprint you, jump you, and throw you. They are likely used to moving faster than you through their everyday life activities and that leads to the ability to produce power. As we age we rarely move fast and our ability to produce power is one of the first things that starts to fade.

Strength is a big pre-requisite for power. Power is the ability to produce force quickly. Strength is the first part of that equation (the force part). In order to build strength we need to challenge our system to get adaptations. I often see people lifting well below that threshold or doing body weight exercises that aren’t providing enough stimulus to get a real change past a certain point. To produce power, there has to be real intent. You have to purposely move fast in order to get faster. They need to be all out movements to optimize your gains. Just because strength is pre-requisite to power doesn’t mean you can’t work on both at the same time. Now I do think if you are not accustomed to these activities, there is an injury risk. Go back to the previous post (how injuries occur). This is where working with someone who is trained can help you know where to start and how to progress safely. When done right, I think these actually reduce your injury risk rather than increase it and hopefully lead you to outdriving your friends and having more fun on golf course. Plus, there are tons of other health benefits along the way. If you are curious about this but don’t know where to start, I would love to hear from you!

📞 Contact:
Habits Physical Therapy LLC
8 6th St N, Suite 102
Nampa, ID 83687
406-560-1048
habitspt.com

How Injuries Occur

By Clint Choquette DPT, Habits Physical Therapy, Nampa, ID

When we think about injuries, most of the time it is as simple as stress vs what a particular structure is designed to take. It can be applied to many different things. A piece of wood can only withstand so many pounds of force, and if that point is surpassed, it breaks.

You can think of our bodies in a similar way. Except we have muscles, bones, ligaments, tendons ect… All of those structures are capable of handling a certain load. We can also think of stress on an object vs time. We can handle a larger load for a short duration but over a long duration we tolerate less load. A good way to think of this would be hanging something from a rubber band. If you put something extremely heavy on the band it will break immediately (think of acute injury like a fall and broken bone). If you put a medium weighted object the band may hold initially but over time it will slowly give way (overuse chronic injuries).

In our everyday lives we encounter different tasks that put stress on our tissues. The tricky part with humans is knowing how much load we can take. With objects there are often structural ratings. Unfortunately, we do not come with such labels. And the even trickier part is we adapt over time to what we have asked our bodies to do. If you haven’t lifted 50 lbs in 10 years and then attempt it, your injury risk is much higher than someone who does that regularly. Allowing our bodies proper recovery (that is a topic for another day) is also very important.

The good news in all of this also comes from the last paragraph. And that is, that we are adaptable. We can change what our body can tolerate over time. If you hurt your back shoveling snow, you can train your body to be ready for that challenge next time and greatly reduce your risk of injury (nothing is fail-proof).

📞 Contact:
Habits Physical Therapy LLC
8 6th St N, Suite 102
Nampa, ID 83687
406-560-1048
habitspt.com