Physical Therapy

We strive to help our patients feel comfortable and achieve their goals.

Hand & Occupational Therapy

Regain functionality and movements to complete daily tasks.


SportsMed Physical is committed to providing the highest quality of care in your home

Pelvic Floor Therapy

Our Pelvic Floor Physical Therapy addresses dysfunction in the pelvic floor

Chiropractic Care

A type of non-invasive treatment that helps reduce pain and disability


Acupuncture is a versatile treatment that is very common in Chinese medicine.

SportsMed News

Choosing Your Exercise for Pain Management

January 29, 2016

If you go to a gym, you may have seen the rush of crowds. It’s no surprise. New Year’s resolutions are a big part of that. To make matters worse, there are thousands of ways to exercise, which can make finding the right workout plan for you seem daunting. It doesn’t help that everyone thinks their workout plan is best and the one you should be doing. What people neglect to mention is that exercise is personal, so what works for one person, may not be the best option for you! Throw in a bad back, or a previously injured shoulder and you’ve got a recipe for disaster if you’re not prepared. That being said, how should you be choosing your exercise regimen to fit your needs? Choose your exercise wisely: our experts have spoken!

Here are a few things to consider.

Choose Your Exercise Goal

What you want to accomplish determines the type of exercise that you choose. The more specific the goal, the more limited the options become. For example, if you want to run a marathon, the exercise program you choose will have several days of running and training off the road that is meant to make you a better runner. If your goal is broad, such as lose weight or be healthy, your selection can be greater. Determining what you want to accomplish and why you want to accomplish it is key for anyone beginning or in an exercise program. Your ‘why’ is the reason you go to the gym or workout, even when it gets tough.

Your Limitations

We all have limitations. They can range from physical conditions such as obesity or a knee injury, to lacking a particular skill necessary for your goal. Take the example of running a marathon. If you recently had a knee or back injury, you may still be able to eventually run a marathon, but you will need to take extra steps to make sure your core is strong enough before you hit the pavement. Initially, there may be little to no running and instead the focus will be on weight bearing exercises to strengthen your back and core. Choosing your exercise based on your goals, because they will determine what you want to accomplish, but your limitations determine where you begin.

Choosing Your Exercise Based On What You Enjoy

Some people do not necessarily care about losing weight, and their personal goal is to simply be healthy! (NOTE – this means different things to different people). Other times, you may have a particular goal but are not willing to do the necessary work to accomplish it. This just means that what you originally thought was your goal is not enough to motivate you to do the work necessary to accomplish it. THIS IS COMPLETELY FINE. You are allowed to change your mind. Think of a runner with the knee problem. What happens if he/she just liked the idea of running a marathon but they have one big problem – they HATE running. Perhaps, they will feel better doing a 5K Mud Run instead or in their knee strengthening stage, they discover they enjoy weight lifting.  What you enjoy doing will determine what you do consistently. Choose your exercise based on how much work you would be willing to put in. Keep in mind your recovery plan as you go. Consistency is the only way to accomplish any goal, so make sure that you enjoy the process of accomplishing your goal, all the while keeping safe and pain free.

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In need of Physical Rehabilitation? Schedule an Appointment Today!

If you have any questions, or want a consultation with a professional, feel free to call, or schedule an appointment online at any of our Bergen County or Passaic County offices in New Jersey. Choose from Glen Rock, Franklin Lakes, Fair Lawn, Ho-ho-kus/Ridgewood, and/or Clifton – we make it possible for you to visit any of our offices at your convenience.

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Variety is the spice of life. You may not know what you would enjoy until you actually start doing it. In our example before, the runner decided they really hated running but found out they loved weight lifting. A whole new world was opened up because they selected a goal which determined the course, allowed their limitations to determine where to begin, and ended up discovering something they really enjoyed. Managing your pain and your health is your top priority.

“By stumbling, you may stumble upon something great.”
– Robert Rodriguez

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