Maybe you’ve tried physical therapy and felt that it just wasn’t working for you. You attended your sessions and did the exercises, so why didn’t it help?

Believe it or not, the professional relationship between you and your therapist plays a much larger role in your rehabilitation than you may think. In my last blog post, I talked about the therapeutic alliance and its important in recovery. Today, I’ll go over a few signs that you’ve found the right physical therapist for you.

My hope is that this information will help you feel more confident when advocating for yourself and your healing journey.

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Why “Good PT” Isn’t One Size Fits All

There are thousands of highly educated and experienced physical therapists out there. They have their degrees on the wall and an alphabet of letters after their name. Great! They are likely extremely qualified to help you.

However, while credentials and experience matter a lot, the right physical therapist for you depends on the individual providing care. A strong therapeutic alliance is part of what makes PT successful. Finding a provider you connect with and trust is an incredibly important part of your journey.

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The 5 Signs

Sign #1: They Actually Listen — Like Really Listen

• Not just to your chief complaint, but to your full story
• They ask about your lifestyle, goals, fears, and history
• You leave the first session feeling understood, not processed

At Mitchell PT, YOU are the primary focus of each and every session. By working outside of the insurance model, we are able to slow down and truly understand what’s happening in your life and how to help you navigate your challenges. Instead of feeling like a number in a list, you’re treated as a real person who is the expert of their own life.

Sign #2: Your Goals Are the North Star

• Treatment is built around what you want to achieve, not a generic protocol
• They ask what success looks like to you — returning to running, picking up your kids, getting through a workday without pain
• The plan evolves as your goals evolve

Due to large caseloads and restricted time slots, many providers have fallen into provider-driven goal setting. They may write goals for you that you aren’t even aware of, then write “Not Met” time and time again when you fall short of their self-imposed mark.

At Mitchell PT, goal setting is a collaborative effort. Together, you and your physical therapist will create SMART goals that fit your life and habits. You will participate in tracking your goals, and be fully aware of where you stand in regards to achieving them.

Sign #3: They Explain the “Why” Behind Everything

• You’re never just handed a sheet of exercises without context
• They take time to help you understand what’s happening in your body and why each intervention makes sense
• You feel educated and empowered, not dependent

Patient education is one of the cornerstones of physical therapy. Patient education, in combination with exercise therapy, can improve overall functional outcomes.¹ Pain neuroscience education, a specific type of patient education, has been shown to reduce pain and disability in patients with chronic pain.²

Sign #4: You Feel Comfortable Being Honest With Them

• You can say “that’s not working” or “I didn’t do my home exercises” without fear of judgment
• There’s a sense of psychological safety in the room
• They adjust the plan based on your feedback rather than sticking rigidly to a protocol

Trusting your physical therapist plays a major role in developing a therapeutic alliance and reaching your goals. High levels of trust between client and provider have been shown to improve functional outcomes in treatment.³

Sign #5: You’re Making Progress — and They Can Tell You Why

• Progress is tracked, communicated, and celebrated
• If progress stalls, they reassess rather than just repeating the same thing
• You always know where you are and what comes next

You may have a general sense of whether physical therapy is working for you or not, but your physical therapist should have the data to back that up. At Mitchell PT, we value honest, transparent communication about your progress and goals. It shouldn’t be a mystery as to why you’re feeling better!

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What To Do If You’re Not Feeling These Signs

Speak up, ask questions, and don’t be afraid to seek out a provider who is a better fit. It’s OK to advocate for yourself in healthcare- YOU are the expert of your own life. At Mitchell PT, we honor that expertise and strive to be the co-captain as you navigate your healing journey.

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You deserve a PT who sees you as a whole person, not just a diagnosis. At Mitchell Physical Therapy, that’s exactly what we’re here to provide.

Reach out and connect with us today!

References

1. Anthony J Goff, Danilo De Oliveira Silva, Mark Merolli, Emily C Bell, Kay M Crossley, Christian J Barton, Patient education improves pain and function in people with knee osteoarthritis with better effects when combined with exercise therapy: a systematic review, Journal of Physiotherapy, Volume 67, Issue 3, 2021, Pages 177-189, https://doi.org/10.1016/j.jphys.2021.06.011.
2. Adriaan Louw, Emilio J. Puentedura, Kory Zimney, and Stephen Schmidt, Know Pain, Know Gain? A Perspective on Pain Neuroscience Education in Physical Therapy, Journal of Orthopaedic & Sports Physical Therapy 2016 46:3, 131-134 10.2519/jospt.2016.0602
3. Zimney, K. J., Puentedura, E., Kolber, M. J., & Louw, A. (2024). The relationship between trust and outcomes during physical therapy care for chronic low back pain. Physiotherapy Theory and Practice, 40(6), 1164–1171. https://doi.org/10.1080/09593985.2022.2138731

Should you exercise during pregnancy? Most likely, yes!

In the majority of cases, exercise during pregnancy is both safe and beneficial to mom and baby. If you are healthy and having a normal pregnancy, the American College of Obstetricians & Gynecologists states that it is safe to continue or start regular physical activity.

Talk to your OB/GYN and your physical therapist about your physical activity (or what activities you would like to start). They can help answer any questions and give guidance if modifications are needed later on.

Consistency is a large part of the puzzle when it comes to exercise, especially during pregnancy. With so many changes happening, it can be hard to stick to a routine. To help minimize the burnout and decision-fatigue when it comes to exercise during pregnancy, here are five exercises that are safe and beneficial in every trimester.

Exercise #1: Brisk Walking

The ACOG recommends 150 minutes of moderate intensity cardio activity per week for pregnant women. If you’re just starting out, begin with 5-10 minutes and work your way up to 20-30 minutes on most days. Moderate intensity means that your heartrate is increased, you’re sweating/glistening a bit, and you can still talk to hold a conversation.

Exercise #2: Squats

Squats build strength throughout your lower body while naturally engaging the muscles of your pelvic floor. This is important as your belly grows and places more of a demand on those muscles.

How To Do It: Stand with your feet slightly wider than hip width and lower your buttocks as if sitting in a chair. You can even use an actual chair as your pregnancy progresses for safety and stability purposes.

Squats are infinitely modifiable, no matter your physical fitness level, so they are a perfect exercise to perform during pregnancy.

Exercise #3: Cat-Camel

Modified yoga poses, or prenatal yoga, can be very beneficial during pregnancy to encourage movement and relieve minor aches and pains. Try to participate in classes designed for pregnant women to learn the various modifications needed as your pregnancy progresses. Avoid hot yoga and poses that require you to lie on your back for prolonged periods.

How To Do It: Cat-camel is performed on your hands and knees. Breathe in, dropping your belly towards the ground while lifting your chin. Breathe out and arch your back toward the sky, tucking your chin. Perform this exercise within a comfortable range of motion.

Exercise #4: Bird-Dog

This is an excellent exercise for spinal stability and strengthening. Be aware that your center of gravity and balance will shift as your pregnancy progresses. Move slowly and focus on stablizing through your core.

How To Do It: Start on your hands and knees. If you are just starting, begin by lifting one leg, straightening your knee as if pressing the bottom of your foot to the horizon behind you. Lengthen through your spine and breathe out, remaining stable through your hands and opposite knee. Breathe in as you bring your leg in and repeat with the opposite leg.

Once you feel stable alternating your legs, you can add in the opposite arm, lifting both together as you exhale. Lengthen through your spine and focus on stabilizing through your hand and knee on the ground. Inhale as you lower back down.

Exercise #5: Wall Push-ups

Wall push-ups are a great upper body strengthener to help prepare for all of the lifting necessary after your baby arrives!

How To Do It: Stand a big step away from a wall and place your hands shoulder-height and -width apart on the wall. Lean on your hands and bend your elbows as you bring your chest towards the wall. Push away and exhale back to start. Step closer to the wall to make it easier; step further away to make it harder.

Key Safety Tips:

• Listen to your body: Do not push to the point of exhaustion. If something doesn’t feel right, stop and reassess. Seek guidance from your physical therapist or a trusted healthcare provider when in doubt.
• Stay hydrated: Drink plenty of water before, during and after your workout.
• Avoid overheating: Wear loose, comfortable clothing and exercise in a climate-controlled area with good air flow.
• Modify as needed: As your pregnancy progresses, you may need to modify some exercises. Talk to your physical therapist if you have any questions or need help with modifications.

Every pregnancy is unique. I’d love to help you navigate yours. Reach out to connect and get started on your journey!

In good health,