Category Archives: Blog

office ergonomics

The Ergonomic Workstation

- Blog, Industrial Rehab

The Ergonomically correct workstation; Ergonomic workstation set up

Physical Therapy Appointment

Having an ergonomic workstation means that your desk and the things on it are arranged in such a way, that they prevent injury and are well within reach and use. An ergonomic workstation also promotes good posture. Posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down. An ergonomically designed workstation promotes good posture and helps to:

  • Keep bones and joints in the correct alignment so that muscles are being used properly.
  • Help decrease the abnormal wearing of joint surfaces that could result in arthritis.
  • Decrease the stress on the ligaments holding the joints of the spine together.
  • Prevent the spine from becoming fixed in abnormal positions.
  • Counter fatigue because muscles are being used more efficiently, allowing the body to use less energy.
  • Prevent strain or overuse problems.
  • Avert backache and muscular pain.

Proper ergonomics plays an instrumental role in how effectively you accomplish work and will help prevent suffering from work-related injuries due to strain and overuse. In the diagram below you will find both sitting and standing workstation recommendations to achieve a proper ergonomic workstation.

seated ergonomic workstation: Ergonomic workstation set up

SITTING: Body position guidelines

  • Lower back supported by a lumbar curve
  • Bottom & Thighs distributed pressure
  • ARMS minimal bend at the wrist
  • The area behind the knee not touching the seat
  • Feet flat on the floor or on a footrest
  • Wrists and hands do not rest on sharp or hard edges
  • The telephone should be used with your head upright (not bent) and your shoulders relaxed (not elevated)

 

Standing Ergonomics: Ergonomic workstation set up

STANDING: Working Guidelines

  • Precision Work – above elbow height
  • Light Work – just below elbow height
  • Heavy Work – 4-6 inches below elbow height

 

Setting Up Your Ergonomic Workstation

Video Provided by North Lake Physical Therapy

Physical and occupational therapists have experience working with patients to improve posture and ergonomics. Some clinics have therapists that go into the workplace and arrange a patient’s workplace, making it ergonomically efficient. For more information or to find a therapist near you

physical therapy near me

Stretches you can do at work

Stretches You Can Do at Work

- Blog, Industrial Rehab

Stretches you can do at work

The past 50 years have revealed that at least 8 out of every 10 are turning into desk potatoes! According to the Mayo Clinic, more than four hours a day of screen time can increase your risk of death by any cause by 50 percent. There’s also a 125 percent risk for cardiovascular disease! But don’t worry, we also have some good news. It can be very easy to reverse these risks- take our advice!

Ways to Reserve the Risks

  • Take a break from sitting every 30 minutes.
  • Use an alarm on your computer, laptop, phone, or Apple Watch to remind you to take a stretch break.
  • Try a standing desk -or improvise with a high table or counter.
  • Try out a new trend called Urban Walking meeting where you walk with your colleagues for meetings rather than sitting in a conference room. You’ll likely be more creative, productive, and have better ideas.
  • If you work from home, position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk – so that you can be in motion throughout the day.

Take a moment before the start of your workday, after or before a work break, and before you end the day with a quick stretch. Spending 5 – 10 minutes every hour can help reverse the effects of sitting for long periods of time during your workday.

We have put together a few workplace stretches to help:

  • Enhance Flexibility
  • Improve Circulation
  • Promote Relaxation
  • Decrease Healthcare Costs
  • Promote Awareness of the need for regular exercise

Building the habit of moving so often throughout your day can also lead to better work performance and productivity. A recent study found that 66 percent of participants felt more productive with a one-hour increase in standing time, while 71 percent of people felt more focused.

GET MOVING! But What to Do?

Movement-Break Stretches You Can Do at Work!

Here are some great examples of movements you can try to do throughout your day. Learn them and build a great habit to reap to rewards of a healthy body.

Stretches you can do at work

Perform these stretches 5-10 minutes before the start of work and after any work break of more than 15-30 minutes.  Our talented teams of physical therapists can work with you to create a stretching program that’s specific to the muscle groups you use during your daily work routine. Find one near you today for more information.

Physical Therapy Appointment

Our bodies were made to move! If aches and pains are getting in the way of doing daily activities, take action now and contact us today to work with our team to create a stretching program that can work for your specific situation, and target muscle groups used during your daily work routine.

Looking for More?

Check out these 4 exercises you can do at home while watching TV  Small changes can make a big difference!

Four Exercises you can do at Home

golf stretches

Dynamic Golf Stretches

- Blog, Sports and Fitness

DynamicGolf_FBsize

Golf requires strength, flexibility, endurance, and power to create pain-free movement and improve your game. The most common golf injury is low back pain followed by shoulder pain and knee pain. A physical therapist can assist you in improving your pain and correcting your body’s deficits.  These golf stretches will make your golf game less painful and reduce those extra strokes:

hamstring stretch

Hamstring Stretch
(move from upright into stretched position 10x)

back extension stretch

Back Extension Stretch
(hold club backwards overhead, repeat 10x)

hip back shoulder rotation

Hip/Back/Shoulder Rotation Stretch
(hold club behind back and rotate torso to each side 10x)

calf stretch

Calf Stretch
(move from upright into stretched position 10x)

lumbar rotation 1

lumbar rotation 2

Lumbar Spine Rotation
(hold club, plant feet as shown, rotate to each side 10x)

forearm rotation 1

forearm rotation 2

forearm rotation 3

Forearm Rotation
(hold club straight up, then rotate to each side 10x)

Physical Therapy Appointment

This information was written by Mishock Physical Therapy and Associates, a privately-owned, outpatient physical therapy practice operating in southeast Pennsylvania. They actively participate in the community by providing services to schools, retirement communities, and local businesses. Their mission is to provide the most efficacious, state-of-the-art physical therapy services to relieve pain, restore function and return you to the highest quality of life possible. For more information click here.

Avoid Spring Cleaning Injuries

Do’s & Don’ts of Spring Cleaning

- Blog

Avoid Spring Cleaning Injuries

It’s that time of year for cleaning out the cobwebs, de-cluttering, and rearranging our homes. Some of us enjoy the task while others dread it. Did you know that the greatest risk of injury we face is in our own homes? From muscle strains to home falls there is no shortage of things that can go wrong but we’ve compiled a list of tips to help you minimize injury. Follow these spring cleaning safety tips to have a safe and productive spring cleaning!

physical therapy near me

    • 1. Do not rush because you are tired or in a hurry.

This is really the most basic spring cleaning safety tip, and all the other ones, at least to a certain degree, stem from this one. Spring cleaning can be tiring work. Do not forget safety even if you have worked hard all day and want to get done. The better thing to do when you are exhausted is to stop and take a break, drink a glass of water, sit under a nice cool fan, and rest instead of being unsafe.

    • 2. Be careful moving large pieces of furniture and appliances.

Use proper lifting technique, keeping your back straight and lifting with your legs. Also, wear shoes when moving heavy items so you don’t hurt your toes. Finally, if you feel it is just too heavy and you can’t find someone else to do it for you, just don’t move it. It won’t be the end of the world to just clean around it. Always have spring cleaning safety in mind.

When doing a task, such as washing windows, where you need to be on a ladder use extreme caution. Do not lean too far to either side. A good rule of thumb is that your belly button should not go beyond the sides of the ladder. Also, have someone available to hold the ladder steady for you if possible, and make sure before you step on them that the rungs are not wet, and you are wearing non-skid shoes.

    • 4. Be careful when walking on wet surfaces.

This spring cleaning safety tip is really important every time you clean. Everyone knows how easy it is to slip on a wet floor. Make sure you take the proper precautions to keep from falling.
Also, make sure others in your family, including children, are also warned of the wet floor to keep them safe. You may need to block small children’s access to wet floors because they just don’t understand not to run and slide on them.

    • 5. Keep stairs, landings, and walkways clear of boxes, bags, and other clutter.

Spring cleaning is a great time to de-clutter your home, but you need to make sure all the boxes and bags of stuff you are getting rid of don’t cause a safety concern. Make sure you place them outside walkways and especially away from steps and stairs where someone may trip on them.

    • 6. Don’t carry too much stuff at once, especially on stairs.

During spring cleaning you will also probably go up and down your stairs a lot carrying things if you live in a home with stairs. Make sure you keep a hand free to hold onto the stair railing. Also, whether you have stairs or not, always make sure you can see over the load you are carrying so you do not trip.

If you are experiencing pain or injury please reach out to a physical therapist. They can evaluate your pain and provide corrective action to help you feel great!

Physical Therapy Appointment

PT News PTandMe

PT News April 2025

- Blog, General Information, Hand, PT News

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout April 2025. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

low back pain

1. Navigating Back Injury Symptoms and Treatments

Written by Wright Physical Therapy, with locations throughout Southern Idaho 

Here’s what you need to know about back injury: Back pain varies from dull aches to sharp, burning sensations. It’s a major cause of disability, impacting daily life and work. Most back pain resolves with simple home treatment in a few weeks. Prevention is key—exercise, proper lifting, and maintaining a healthy weight can significantly reduce your risk….  Read more

 

Mallet Finger

2. Mallet Finger Injuries & Treatment

Written by Desert Hand & Physical Therapy, an outpatient physical therapy practice throughout Greater Phoenix, AZ.

“Mallet Finger” is a term for a terminal tendon rupture, which is an injury of the tip of the finger that causes the DIP (distal interphalangeal) joint to droop into flexion. The DIP joint is the first knuckle from the top of the finger and mallet finger occurs when striking the tip of the finger, creating a bend in the DIP joint that is further than intended…  Read more

 

sport specialization

3. Spinal Changes in Young Athletes

Written by Mishock Physical Therapy an outpatient physical therapy group located throughout Montgomery, Berks and Chester Counties, PA.

According to Wolff’s Law and the SAID (Specific Adaptation to Imposed Demand) Principle, our bones and tissues adapt to the stresses placed on them. In athletes, some spinal changes reflect positive remodeling: thicker joints, denser bone, and stronger discs. These are normal in elite performers and are often found even in pain-free athletes. But too much can become a problem… Read more

We hope you enjoyed our picks for the PT News April 2025 edition.

Find these locations and others to start feeling better today!

Physical Therapy Appointment

gardening ergonomics

Gardening Ergonomics

- Back, Blog

gardening ergonomics

It’s that time of year again. Time to exchange snow shovels and winter boots for gardening tools and watering cans. While the warmer weather brings on a new sense of happiness and energy, we need to remember to use proper body mechanics and follow general safety to avoid muscle aches and potentially serious injuries. The number one injury associated with gardening is low back pain. If you have experienced a recent injury or pain, we can help you recover.

Physical Therapy Appointment

Here are a few tips to make your gardening experience more enjoyable and less painful.

LIFTING:

Lifting heavy objects such as bags of soil, planters, and mulch improperly can lead to low back strains and/or sciatic pain. Other options include moving half of the soil/mulch to a separate pot before lifting the bag or planting into smaller pots that are easier to maneuver. Using a garden cart or wheelbarrow can also assist with moving heavy gardening materials. Remember to lift with your legs, avoid simultaneous lifting and twisting and keep heavier objects close to your body to avoid injury.

PLANTING:

Prepping the soil can also be a difficult and tedious task requiring prolonged forward bending and frequent changes in position. Try prepping the planting bed by using long-handled gardening tools. Once the soil is ready, plant from a kneeling position using either a kneeling stool or a cushion. Remember to avoid twisting the spine. Those with known chronic low back pain may want to consider planting into pots, flower boxes, or raised flower beds to avoid further injury.

WEEDING:

Most people dislike weeding their gardens and flower beds. Options to reduce the need to do so include using plants as ground cover or using mulch in your flower beds to minimize weed growth. If using a weed spray, look for bottles that have a sprayer hose to allow you to stand upright while treating your problem areas. Depending upon your fitness and capability levels, we have 3 ways to pull out weeds without injuring your back. No matter which option you choose, you need to: Stretch before you get started, Take breaks, and Never twist your back. Only work in the area directly in front of you.

 

MOWING THE LAWN:

Another task that most people find tedious. When able, use an electric start mower. The action of pulling a cord to start your mower is the most common cause of low back injuries. If you must use a pull start mower, remember to bend at your knees and maintain the natural curve of your spine while reaching for the cord. Make sure you tighten your abdominal muscles just before pulling the cord in order to support your spine. If using a push mower, remember to maintain a proper upright posture and take breaks as needed.

Remember to listen to your body. Take frequent breaks and change positions when you experience aching, cramping, or fatigue. Stay hydrated and wear sunscreen. If you do happen to experience low back pain or any other injury, remember to contact your physical therapist. They can help alleviate your symptoms and educate you on proper body mechanics.

gardening

GARDENING STRETCHES

Stretching before you start gardening can help you from experiencing pain later. Here are some stretching techniques to help get you started!

Gardening Stretches

1.) Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to your hand. Hold for 10 seconds and repeat eight times.

gardening stretches

2.) Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

3.) Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

4.) Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend in the wrist downward. Then turn the palm up, and stretch the wrist backward. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.

If you are experiencing pain, trust a licensed professional. Our therapists will help identify the cause of your pain and work with you to help it go away, and prevent pain and injury in the future.

physical therapy near me

The warm-up exercises were developed by professional hand therapists who are occupational and physical therapists specializing in the treatment of the hands, arms, and shoulders. These exercises and tips have been designed to supplement more commonly known gardening safety practices that concentrate only on preventing back injuries.
For more information visit: www.asht.org

Sleep Better Tonight

How to Sleep Better Tonight

- Blog, General Information

Sleep Better Tonight

THE NECESSITY OF SLEEP

Nutrition and exercise are important for maintaining a healthy lifestyle, but sleep is often overlooked. We’re going to look at why sleep is important and how you can sleep better tonight.

The National Sleep Foundation Recommends

sleeping recommendations

General benefits of getting a good night’s sleep

  • Having a restful night of sleep is physically restorative, allowing tissues to heal and grow. Energy is also replenished for the next day’s needs.
  • Sleep impacts mental health as well, reducing stress and anxiety. Additionally, sleep helps regulate emotions. In fact, a lack of sleep has been tied to depression.
  • Improved decision making and alertness.
  • Poor sleep habits in athletes increase the probability of fatigue, low energy levels, and reduces coordination and focus.

The effects of phone, tablet, and television screens:

  • Suppresses melatonin, the hormone responsible for the sleep/wake cycle.
  • Keeps the brain alert, delaying the onset of relaxation.
  • Devices wake people up from sleep with alerts, messages, etc.

You can actually see how well you prepare your body for sleep each night by completing a Sleep Hygiene Index (SHI).  According to the National Sleep Foundation, Sleep hygiene is a
variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

For an improved quality of sleep

  • In addition to the above points, the use of devices may keep work-related stressors at the bedside. Try to spend the 30 minutes prior to sleep device-free.
  • Get in a routine. If you are not sleeping the recommended duration, try going to bed 10-15 minutes earlier each week.
  • Add exercise to your daily routine.
  • Avoid taking naps in the afternoon.

Finding the Right Sleeping Position

Sleeping is one of the most important things that we can do for our bodies. Our bodies utilize this time for recovery and sleeping in a position that causes pain can prevent the body from recovering. Therefore, finding an appropriate sleeping position that results in your body feeling at ease is very important.

Common Position to Avoid While Sleeping:

Studies have shown that sleeping on your stomach can put a lot of stress on the lumbar spine. Naturally, the lumbar spine is curved, however, while sleeping on your stomach, the spine becomes even more curved and results in more stress put on the ligaments of the spine. Furthermore, this can cause additional stress on the cervical spine and neck. Stomach sleepers have to turn their head to either side while sleeping and as a result “this locks up the neck and does not allow blood to flow to the proper places while sleeping, thus acting as a barrier to recovery from daily stress” (Total Performance, 2012) If you do enjoy sleeping on your stomach, consider putting a pillow under your hips to help reduce back pain.

Positions to Consider While Sleeping:

Sleeping in the fetal position is probably the most popular position to sleep in. It helps ease low back pain and is a great position for mothers-to-be.

Sleeping on your back puts less stress on your head, neck, and spine and makes it easier for your spine to maintain a neutral position. It also helps fight acid reflux due to the elevated position of the head and the position of the stomach being below the esophagus. Most studies have shown that one of the best sleeping positions is on the back with a pillow underneath your legs. While many patients complain that this sleeping position is painful or causes snoring, others have found relief due to the many benefits.

Sleeping on your side can also decrease stress on your back. Sometimes a pillow between your legs or under your trunk may also be beneficial to decrease stress on your back.

How to Sleep Better –  by Spring Klein Physical Therapy

As physical therapists, we understand the importance of sleep. Part of rehabilitation is educating patients on how to sleep in a position that won’t aggravate the injury as they heal. If you are in pain and having trouble sleeping, or if you wake up from sleep with pain, please let us know so that we can help.  We want you to get a good night sleep and wake up feeling refreshed!

physical therapy near me

 

Fix a Sore Thumb Joint

How Musicians Can Fix a Sore Thumb Joint

- Blog, Hand

Fix a Sore Thumb Joint

How Musicians Can Fix a Sore Thumb Joint

Musicians experiencing thumb pain can find relief by warming up before playing, taking regular breaks, being mindful of their posture, doing regular stretches, and using instrument supports.

Playing an instrument takes dedication, patience, and a surprising amount of physical endurance. You know how athletes train for the big game, musicians need to train their hands and fingers for performance.

Think of your hands like you would any other muscle group. If you push too hard too fast, they’ll let you know… with pain. That’s especially true for guitarists and other string players who rely heavily on thumb strength and mobility. Listening to your body, particularly your hands, is key to staying in tune with your playing and your health.

Recognizing Strain: When It’s More Than Just Soreness

Playing an instrument should never feel like a wrestling match with your instrument. Ideally, you want to play with relaxed hands and a gentle touch. But if your hands start sending signals—don’t ignore them. These symptoms usually point to an overuse injury (or a repetitive strain injury), often caused by repetitive motions and constant use.

Signs of a Repetitive Strain Injury (RSI):

  • Aching or sharp pain
  • Swelling in the hand or thumb
  • Muscle cramping or burning sensations
  • Hand tremors or spasms
  • Numbness or tingling
  • Clicking, catching, or locking joints
  • Inability to straighten fingers
  • Stiffness or signs of Arthritis

How to Lessen Thumb Joint Pain When Playing an Instrument

What You Can Do to Protect Your Hands:

  • Warm Up Before Playing:
    Begin with simple stretches and gentle movements away from your instrument. Then, ease into your session with slow, light music. Focus on keeping your thumb relaxed—tense thumbs are red flags.
  • Take Regular Breaks:
    Every 20 minutes, step away for 5 minutes. Stretch, grab some water, or simply rest. Your hands need a moment to recover just like your brain does.
  • Mind Your Posture:
    Adjust your chair and music stand so you’re not hunched over. Keep your wrists and thumbs in neutral positions and use forearm rotation to move instead of bending the wrist.
  • Cool Down Post-Session:
    Shake out your hands, do a few stretches, and if needed, apply some ice to any sore spots. This helps reduce inflammation and keeps you limber.
  • Use Instrument Supports:
    Consider sticking foam padding onto the index finger and thumb, using a Silipos digital sleeve to reduce pressure on the thumb or even Kinesio tape for mild strains. For more serious issues, a certified hand therapist can create a custom-made splint designed just for you.

When to Get Help For a Sore Thumb Joint

Muscle fatigue is normal, but sharp, persistent pain is not. If your thumb or hand pain doesn’t improve with rest or feels more intense than usual, it’s time to get it checked out. Our clinicians can not only pinpoint the issue, but can also offer guidance on technique, posture, strengthening, and recovery.

Remember, sometimes a small tweak in how you play can be the difference between struggling with pain or playing freely and comfortably. Don’t wait until the pain becomes a bigger problem—contact a physical therapist, occupational therapist, or certified hand therapist today to set up an appointment and get back to pain-free performance!

Physical Therapy Appointment

Anti-inflammatory Foods Can Help Manage Arthritis Pain

Anti-inflammatory Foods Can Help Manage Arthritis Pain

- Blog, General Information

Anti-inflammatory Foods Can Help Manage Arthritis Pain

People who experience arthritis know it can be a pain and just how frustrating the inflammation can be. Inflammation is your body’s natural response to stress, infection, or injury, but when it goes unchecked, it can wreak havoc on your joints and other parts of the body. The good news? Anti-inflammatory foods can help manage arthritis pain.  Here are a few that can be beneficial and can easily be added to your diet:

What Foods Can Best Help Manage Arthritis Pain

There are a wide variety of fruits, vegetables, and proteins that can help manage arthritis pain. These include Brussels sprouts, berries, fish, and more. We’ll go through a some of our favorites.

Cruciferous Vegetables

You might not always think of veggies as pain relievers, but cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage pack a punch when it comes to reducing inflammation. They contain a compound called sulforaphane—a form of sulfur that can reduce inflammation by targeting harmful free radicals and cell damage by as much as 73%! So, next time you’re putting together a meal, throw some of these veggies on your plate and give your body a natural boost.

Aloe Vera Juice

Aloe vera is probably most famous for its soothing, cooling effects when applied topically, but did you know that drinking aloe vera juice can help with inflammation, too? One study found that consuming it in moderation “led to the greatest decrease in inflammatory mediators and arthritis symptoms.” Adding a few spoons to your daily smoothie can give your body a little extra support when you’re feeling that familiar ache. If you’re looking for a refreshing way to calm your joints, aloe vera juice might be just what you need.

Wild-Caught Fatty Fish

If you’re trying to reduce inflammation, wild-caught fatty fish like salmon, sardines, and cod liver should definitely make their way onto your grocery list. These fish are packed with omega-3 fatty acids, which are essential for reducing inflammation. It’s all about balancing the omega-3 to omega-6 ratio in your body, and when it’s out of balance, it can make your inflammation worse. By adding more omega-3s into your diet, you’re helping to bring that balance back into check. Plus, these fish are not just great for your joints, but they also provide a healthy dose of protein and essential vitamins.

Flaxseed

You might think of flaxseeds as just a trendy addition to smoothies, but they have some serious anti-inflammatory powers. Studies show that flaxseeds can help reduce arthritis pain, morning joint stiffness, and improve overall physical health. One study even compared flaxseed to fish oil and found that flaxseed performed significantly better. So, whether you sprinkle them on your morning oatmeal or mix them into your smoothie, adding flaxseeds to your diet could make a real difference in how you feel.

Berries

Berries aren’t just delicious, they’re also packed with anthocyanins, which are antioxidants that help fight oxidative stress and inflammation. The darker the berry, the more anthocyanins it tends to have, so go for purple or red options like blueberries, strawberries, or elderberries. Elderberries, in particular, are loaded with vitamin C and zinc, two nutrients that help support immune function and fight inflammation. If you want to sweeten up your anti-inflammatory diet, berries are an easy and tasty way to do it!

Turmeric

While it may seem counterintuitive, adding a spice to your diet may improve pain control in people with arthritis. This vibrant yellow spice contains a compound called curcumin, which has been shown in hundreds of studies to reduce inflammation. In fact, one study found that turmeric in higher doses worked similarly to ibuprofen in reducing inflammation.

These Anti-inflammatory Foods Can Help Manage Arthritis Pain. Diet, paired with exericse or physical therapy, can help patients get back to living as normally as possible. It’s always a good idea to talk with your healthcare provider before making any significant changes to your diet or exercise routine, but with a little effort and some tasty food choices, you can make your arthritis pain management plan more effective than ever.

physical therapy near me

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

Post Workout Nutrition

Post-Workout Nutrition: Recovering and Rebuilding

- Blog, General Information

Post Workout Nutrition

You’ve made it! You’ve just finished your workout session or a much-needed appointment with your physical therapist!

You’ve got only one thing on your mind – I’m hungry! Post-workout nutrition is needed to help rebuild muscle fibers recently broken down during exercise. What you eat after a workout is just as important as what you ate before.

When to Eat After a Workout

To maximize recovery, aim to eat a balanced meal within 30–45 minutes post-exercise. This period, known as the anabolic window, is when your body is most efficient at absorbing nutrients for muscle repair and glycogen restoration, a form of fuel stored in the muscles. If this is not possible, have a meal within two hours post-workout to achieve the optimal metabolic response to support muscle rebuilding and repair.

The Ideal Macronutrient Ratio for Post-Workout Nutrition

A post-workout snack or meal should consist of carbohydrates and protein, ideally a three-to-one ratio of carbs to protein, along with some healthy fats. Each of these provides the following benefits:

  • Carbohydrates to replenish glycogen stores
  • Protein to support muscle repair and growth
  • Healthy Fats to reduce inflammation and support recovery

A good general rule is to aim for a snack with at least 10 g of protein and double or triple that in carbs (that’s why a serving of chocolate milk, with 24 g of carbohydrates and 8 g of protein, is such a great post-workout recovery drink). You can go a little higher on the carbs after intense cardio or endurance workouts, and after a strength-training session, go a little higher on the protein. This will help to maximize the proper reconstruction of muscle fibers required to increase strength and muscle mass. You can check the nutrition labels on your foods, use an online nutrition database, or use an app to calculate approximately how your meal stacks up.

Should I eat fat after a workout?

Many people think eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a 2006 study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk. Similarly, a 2017 study found that eating whole eggs instead of egg whites was more effective at promoting muscle protein synthesis post-workout.

Quick Tip: Pack a quick snack with you to eat shortly after a workout, to avoid missing the anabolic window. Then you can eat a full meal after you shower or arrive home after your physical therapy appointment or from the gym.

What are some Snacks to eat Post-Workout?

Here are some quick and easy meals and snacks to eat after your workout:

  • Whole-grain toast and almond butter
  • Oatmeal, whey protein, banana, and almonds
  • Tuna and crackers
  • Cottage cheese and fruits
  • Hummus and pita bread
  • Rice crackers and peanut butter
  • Cereal with dairy or plant-based milk
  • Greek yogurt, berries, and granola
  • Protein shake and banana
  • Whole-grain crackers with string cheese and fruit
  • Pistachios

What are some Meals to eat Post-Workout?

Save time and meal prep a few of these for the week:

  • Grilled chicken with roasted vegetables and rice
  • Egg omelet with avocado spread on whole-grain toast
  • Salmon with sweet potato
  • Beef tacos with vegetables
  • Tuna salad sandwich on whole grain bread
  • Quinoa bowl with sweet potatoes, berries, and pecans
  • Black beans/Peas/Chickpeas and rice
  • Lentil Soup

Following these tips will help guide you on your road to recovery. However, recovery isn’t just about food, it’s also about listening to your body. If you’re dealing with muscle soreness, fatigue, or persistent aches, seeing a physical therapist can be crucial in ensuring that you’re not overtraining or risking injury. Physical therapists can help with injury prevention, muscle recovery strategies, and personalized rehabilitation plans to keep you moving efficiently and pain-free.

physical therapy near me

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

Pre-Workout Nutrition Information

Pre Workout Nutrition