Is No Pain, No Gain Correct?

September 29, 2020 – Today is the last installment of our September blog series about pain. There is a common saying we all have heard, “no pain, no gain”. Is this true? In therapy we often spend a lot of time educating our patients on what pain is and how to deal with it. Does there need to be pain to see results? The answer is yes and no.

Pain is often the body’s way of signaling to us that something is wrong. Pain can be an early warning sign that we need to adjust what we are doing to avoid a new injury or making an old injury worse. Pain does not always mean stop, but it should mean slow down and re-evaluate what we are doing. If no pain, no gain is not the right way to push our body then what do we do?

Soreness is a better way to look at the intensity at which we are doing things. This can be thought of the initial period of pain or the “hurts so good” pain. We can feel this with certain activities or stretches. You can also think of how your form affects soreness or pain. If you are squatting and you are starting to get tired, then your form will start to suffer. If you push through this too much, then that soreness can quickly turn into pain due to poor form.

woman using foam roller after workout

In summary it is important to understand what pain is and how it can be affecting you. If you get a sharp pain during a workout you are probably doing too much or doing something wrong and you need to stop immediately. If you are not feeling any soreness after a workout you are probably not doing enough.

Give Witte PT a call at 402-234-3333 in Louisville or 402-298-4747 in Plattsmouth for a free consultation to discuss your current fitness, issues you are having with getting over pain or getting back in shape, or to discuss any other health issues you may have.

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MOVEMENT, it can cure your pain!

September 15, 2020 – Our September blog series has focused on pain. We have learned about the different types of pain and the mistakes we make when we are in pain. Now let us get onto the good stuff! Let us learn how we can help with our pain. This week we are going to focus on how exercises and modalities can help alleviate your pain.

Often when we first start to feel pain, we go to the standard things to try first. We try ice, rest, and medication to help our pain go away. Often these items can help to lessen the pain but rarely due they treat the source of your pain. Physical therapy can help treat the source of you pain and keep you off the meds! Physical therapy cannot treat all types of pain, but we can help identify where your pain is coming from and then work with you to get you on the right track with therapy or, if needed, another medical provider to treat the source of your pain.

Sometimes pain is caused by a lack of movement. Our joints, muscles, ligaments, or tendons get stiff, damaged, or loose hydration causing pain when we move. Often the best medicine for this is to get moving again! Movement allows our body to rehydrate the joints, warm up the muscles, and improve blood flow. These items are paramount in getting moving and feeling better. Remember, we are made to move. Sitting and resting too much is bad for our health and bad for our bodies. Physical therapy can help to get you moving again. We can start in a way that is less painful and controls any pain and work you back into a normal movement pattern that can get you back to working out, gardening, playing with your grandchildren, back on the playing field, etc.

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Sometimes we do need modalities to help take the edge off the pain. These modalities can make it easier to try to move and get back on track fighting the cause of the pain. Modalities could include ice, heat, TENS, ultrasound, electrical stimulation, compression, massage, and activity modifications. Ice, heat, compression, massage, and TENS can be completed at home if you have the right equipment. However, all of these can be done by your physical therapist. Remember, moist heat feels better and travels deeper into our bodies than dry heat, such as a heating pad. TENS units can be purchased without a physician’s script, but often you get what you pay for. Your physical therapist can help you identify what modalities may be best for your situation, get your pain under control faster, and then help you get moving to cure the cause of you pain.

At Witte Physical Therapy our number goal is to get you back to doing what you want and need to do. We do not worry about our goals, because our goals are your goals! Give us a call at 402-234-3333 in Louisville or 402-298-4747 in Plattsmouth to schedule your free, no obligation consultation and let’s begin to discuss your pain and what we can do to help you!

What to do between the bells?

August 25, 2020 – Children are no different than us. They get stressed and often have too much on their plate throughout the day. We can talk to them about getting off their devices and getting moving, but sometimes they do not have the time or energy either.

Here are a few examples of some exercises that can be done quickly in between classes:

    1. In standing run your hands down the front of your legs to the floor and then walk your hands out on the floor as far as you can and then walk them back to return to your starting position
    2. Lunges
    3. Sit on the edge of your chair with your hands behind you. Using your arms lower you butt down to the floor and then push up with your arms to return to a seated position (tricep dips)
    4. Walking butt kicks
    5. Sit on the edge of your chair with your hands behind you. Bring your knees up to your chest using your core muscles and then return your feet back to the floor. (seated crunches)
    6. Reach for the sky by standing as tall as you can and stretching your hands as high and back as your can

Walking Lunges: How-To, Variations, Benefits, Safety, and More


Doing these simple exercises for a few minutes in between classes can help keep the blood flowing, keep your muscles stretched and flexible, and improve strength to those muscles we don’t use while we are sitting and learning.

If you experience pain or issue with any of these exercises give us a call at 402-234-3333 in Louisville or 402-298-4747 in Plattsmouth for a free consultation.


Stretching and Posture – 2 Big Ways to Help with Shoulder Pain!

July 21, 2020 – The month of July is flying by! So far we have learned about the different types of shoulder pain and what therapy’s role is in helping with that pain. This was all great information, but what can you do to stop shoulder pain from starting?

The issues in our shoulders come most from muscle weakness and imbalance. As long as we keep all of our muscles functionally strong and we don’t do things that we are not conditioned to do, our shoulder strength should be sufficient to complete the tasks we need to complete. However, through compensation and lifestyle we can develop muscle imbalance.

Muscle imbalance simply means we have muscles that are too tight or too weak when compared to their counterpart. This cause asymmetry within our shoulder joint and the muscles that supply it. This asymmetry can lead to bursitis or tendonitis, which if left untreated can cause more serious shoulder issues.

Most people spend a good part of their day on a computer, at a desk, on the phone, reading, etc. These postures have become integral to our every day lives. However, they often promote bad habits that can lead to big problems. It is important to stretch out the front of our shoulders that counteract this leaning over posture. A simple pectoralis stretch in the doorway can produce some big results.

This simple stretch can help us with our tight muscles in front. But normally we have a tight muscle on one side we have a weak muscle on another.

Adding in some simple scapular squeezes to actively engage our scapular muscles and work to open up our shoulders should be another daily change to your routine.

Making these simple changes can make a big difference in improving your shoulder positioning and health. If these aren’t enough give us a call at 402-234-3333 in Louisville or 402-298-4747 in Plattsmouth for a free consultation with a therapist to get a more in depth look at your shoulder pain and your situation.

The Role Of Physical Therapy in Your Shoulder Pain

July 14, 2020 – Last week we discussed the different types of shoulder pain that you may experience at some point in your life. These pains all have some connections but can affect you in many different ways. Once the source of the pain has been identified we need to move forward on helping to get that pain resolved.

First the therapist will do an evaluation to help you understand the underlying cause of your pain. This evaluation will also develop some baseline measurements on what your motion, strength, and function currently are versus what they would normally be.

Next, the therapist will work with you to build a plan to start to get you back on the right track. Initially this plan usually focuses on pain management, improving shoulder motion and flexibility. Postural assessments, sleep education, and developing pain free movement patterns are also often discussed.

As your pain decreases and your motion returns then strength and stability become the main focus. These are used to get you back to doing what you want to be doing. We can focus on getting you as strong as we can, but if you can’t get back to working or your hobbies then what does it matter? It is important that you and the therapist work together to develop a plan that is specific to what you need.

At Witte Physical Therapy we work for you. You and your goals are our number 1 priority. Not all shoulder pain is the same and not all patients have the same goals. Your plan will be set up specific to your needs to help you efficiently and effectively get back to doing what you need to do. Call us today at 402-234-3333 in Louisville or 402-298-4747 in Plattsmouth to schedule your free consultation.


Can Witte 24/7 Wellness Help You?

June 30, 2020 – We have spent the majority of June talking about how to get back into working out as the COVID restrictions have started to be lifted. These items have been discussed in our blogs the last few weeks and have served as a good resource as you work to get back to moving. From the initial steps of working out at home, to getting out and getting going, to the final step of developing a plan that can be sustained.

For many people it is tough to maintain a consistent work out routine without outside help. This could include working out with others, using an online video class, doing in person classes, or going to a gym. Witte 24/7 Wellness offers all of these options!

Witte 24/7 Wellness opened in January of 2019 with the sole purpose of serving the communities that surrounds it with a safe and clean place to workout and get fit. It maintains the hours of being open to our members 24 hours a day, 7 days a week. The goal was to make it as usable as possible for everyone. This includes flexible hours and a variety of equipment to serve as many people as possible.

Our aerobic machines include incline/decline treadmills, adjustable stride ellipticals, various styles of bikes, a NuStep, and a rowing machine. For those who prefer weight lifting we offer cable machines, a Jones machine, dumbbells, barbells, and other free weight items. We also have pylometric equipment, swiss balls, TRX straps, and the space to work on body weighted exercises.

However, if after all of this reading you still are not quite sure where or how to start we have a personal trainer who can help.

Finally, we are launching a new wellness service. This will use the therapy staff of Witte Physical Therapy to provide exercise specific classes and training based on your needs. Multiple levels will be provided for people to find the right fit for them. These services are aimed at members and former PT patients who are interested in keeping their wellness journey moving forward by giving them access to Witte 24/7 Wellness and a professional that can break down their movements and help them reach their goals. More information on these services will be coming out soon.

For any of these services reach out to Dan at 402-234-3333 or email for more information. Mention that you read this blog and receive a discount on your Witte 24/7 Wellness membership or on one of our new wellness services staffed by our therapists! At Witte 24/7 Wellness you can “Get In. Get Fit. Get On With Life.”

What does being active do for me?

June 23, 2020 – By now hopefully the theme of our blogs in June has made sense. We have moved through the stages of returning to exercise, starting a normal exercise routine, and given ideas of how to get around the excuses of time management to make sure we get our exercises completed. But why are we doing all of this? Usually by the time we start exercising and reach 3-5 weeks of trying to get a new routine we struggle to keep it up. If we can push through for a total of 6-8 weeks your chance of making a real and sustainable change to your routine is at an all time high.

So what are the benefits of staying healthy and getting in all those minutes of exercise?

    1. We are happier. Chemicals are released in our bodies which improve our mood and feeling of well being.
    2. We can lose weight. By increasing the amount of calories we burn throughout the day we can begin to drop those quarantine pounds.
    3. It is good for our muscles and bones. Exercise helps us to keep our muscles and bones strong. This ensures that they are being used appropriately and can delay any health issues for weakness in these areas.
    4. It can give you more energy. Most of us struggle with how much energy we have for all we have to do throughout the day. Instead of reaching for the sugar or caffeine which provide quick and inefficient energy boosts, try getting in your exercises for a pick up.
    5. It can help keep chronic disease away. We discussed this for your bones and muscles earlier, but what about your heart and lungs. These are no different. Exercise helps us to maintain a healthy balance in our body.
    6. It can help with your skin. By exercising we produce antioxidants which can help to improve how our skin looks and feels.
    7. It can help your brain health and improve your memory. Exercise increases blood flow to your brain and produces chemicals which aid brain cells.
    8. It can help you relax and improve your sleep. By increasing your body temperatures with exercise it can actually help your lower them for sleeping.
    9. It can help with your pain. Getting things going and moving can help to reduce joint stiffness and pain.
    10. It can promote a better sex life. By exercising and feeling better about ourselves we can be more into sex. It can lead to more frequent and better quality sexual encounters.

These are great reasons to start exercising. You can use these to fight off the excuses we create in our heads. If you want to start to experience these benefits sooner rather than later, please reach out to Witte Physical Therapy and Witte 24/7 Wellness for further resources and help for you to reach your fitness and wellness goals.


Take a Break and Take a Walk!

June 16, 2020 – We have spent the first two weeks of June exploring how to safely get moving after being at home and what guidelines we should be working up to and following as we get back into our exercise routine. This information can be helpful, but how do we get around the excuses of our busy lives. As the world opens back up, we are getting back into sports, meetings, and longer workdays. These changes can make it hard to work into your exercise routine.

There are some easy things that many of us of think about. First, we can park further away from the building while at work so that we get more steps in. We can take the stairs instead of the elevator. We can get in a routine before or after work to make sure we get our exercise in daily. All of these are probably ones that you have heard or thought about before.

Other ways to work exercises into our daily routine are not always so thought about. You can work to get a standing desk or to sit on an exercise ball. These will work on improving core and LE strength. You can take a 15-minute break in the morning and the afternoon to go on a walk, do some squats or planks, or get in a good stretch. Over lunch bring a cold lunch so you can take it on a walk to a park. Suggest a walking meeting instead of sitting around the table.

If you are a morning person get up 45 minutes earlier and get your workout done. If not and you prefer the evening, make sure you a pick a time that you are usually winding down your workday and done with meetings. Even if you have some more work to do after your workout picking a time and sticking with a routine can make that extra 60-90 minutes of work you do after your workout much more productive. And, if you must finish work before you can do anything else or you get home and just don’t have the time, set up a treadmill, bike, or mat in your living room and work out while you are watching TV. Try to avoid thinking you do not have time to work out, but then you realize you just watched 2 hours of TV without leaving the couch.

A young woman smiles as she holds on to two handles on a climbing wall.

Of course, these always seem easier to read than do. Witte Physical Therapy and Witte 24/7 Wellness are here to help you reach your goals. From free consultations to discuss your current physical health and goals, to wellness programs with our therapists, to personal trainers, we have the resources to help you get and stay fit! Give us a call today to discuss your options.


Now That We Are Out, How Do We Start Exercising Again?

June 9, 2020 – Now that we have been able to get out and going, we need to make sure we are exercising appropriately. Last week we discussed some simple tips to get started safely and avoid injury. Assuming we have all completed that stage lets talk about some general guidelines for exercise.

For children ages 6-17 they should be engaged in 60 minutes of moderate to vigorous exercise daily. These should include at least 2 days of aerobic exercise (biking, running, walking), at least 2 days of strengthening exercises (lifting body weight), and at least 2 days of bone density exercises (jumping, plyometrics).

For young adults they should be engaged in 150-300 minutes per week of moderate exercise OR 75-150 minutes per week of vigorous exercise. This is especially important for those who sit most of the day. Most of this exercise should be aerobic in nature, but at least 2 days of strength training of major muscle groups is suggested.

Move Your Way - Adults

For older adults they should follow the younger adult guidelines at a lower intensity. Their intensity and time suggestions per week should be adjusted for any chronic health issues they may have. Older adults need to focus on aerobic exercise, strength training, and balance activities.

These guidelines are considerably basic and do not include pregnancy, COVID19, and many other health concerns and conditions. If you feel like these outlines are not for you or you are unsure about what you should be doing please reach out to Witte Physical Therapy in Louisville or Plattsmouth for a free consultation to discuss where you are at and what goals you would like to meet!



After being stuck inside how do I get active and get back out!

June 2, 2020 – With all the reasons for us to stay home and stay away from public places and from each other it has been hard to be as active as some of us may want to be. Now there are some signs that we can start youth sports, get back to the gym (Witte 24/7 Wellness is always open!), and get back outside. This is very welcome news, but we need to make sure that we are getting back into our activity in a way that safe and keeps you away from physical therapists like me!

First, we must understand that we cannot pick back up where we left off. We must work our body back into proper conditioning. If we just jump up out of our desk chair, grab our walking shoes, and head outside then we are opening ourselves up for the possibility of soft tissue injuries and pain. And if that was not bad enough there is the new heat that has come upon us and we must get acclimated to that!

So now we know what not to do let’s talk about what we need to do. Start by doing some basic stretching and range of motion exercises in your home. Focus on improving you hip flexor, hamstring, and calf flexibility. Move up to basic range of motion exercises to improve you lower back mobility. Then finish with some activities to strengthening your shoulder blades and open your chest with some pec stretches.

Now let us take it outside. Get back into what makes you happy. Go for a walk on a trail or around the lake. Hop on your bike and take in the sites. Get back to doing some weightlifting or aerobic activities. Just remember to listen to your body and start slowly with your intensity. As the endorphins of exercise are released you will start to feel like a weight has been lifted and you will begin to remember what you have been missing. Take a few weeks to ramp back up and by the 4th of July you will be back on track!

At Witte Physical Therapy we can help make sure you are as prepared as you can be with a consultation to explore your goals and help you meet them. We also offer wellness services with our therapists and trainers at Witte 24/7 Wellness. Give us a call today to schedule your appointment!

Your Witte Physical Therapy team

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