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  • Writer's pictureRehabon Physical Therapy


With the arrival of Spring comes a natural inclination to refresh and rejuvenate not only our surroundings, but also our health and well-being. As the days grow longer and nature bursts into bloom, it’s the perfect time to reevaluate our lifestyle choices and embrace habits that support vitality. Here are some tips for getting ready for spring and prioritizing your health:


Reignite your exercise routine: After months of indoor workouts or winter hibernation, spring provides the perfect opportunity to reignite your exercise routine and take your fitness outdoors. Whether it’s going for a brisk walk, cycling through scenic trails, or practicing yoga in the park. Embrace the warmer weather and fresh air to invigorate your body and mind.


Healthy eating: Incorporating seasonal fruits and vegetables into your diet is another excellent way to stay healthy in sprig. Spring produce like leafy greens, strawberries, asparagus, and peas are not only delicious but also packed with essential vitamins, minerals, and antioxidants. These nutrient-rich foods can support your immune system, boost energy levels, and promote overall health.



Practice mindfulness: Spring is a time of renewal and growth, making it an ideal opportunity to cultivate mindfulness and presence in your daily life. Take time to connect with nature, practice gratitude, and engage in activities that bring you joy and fulfillment. Whether it’s meditating in the sunshine, journaling in a blooming garden, or simply savoring a moment of stillness, mindfulness can help reduce stress, enhance well-being, and foster a deeper appreciation for the beauty of the season.


By embracing the arrival of spring and making the choices to prioritize your health and well-being, you can cultivate a lifestyle that supports vitality and balance throughout the season and beyond. So take a moment to breathe in the fresh spring air, soak up the beauty of nature, and embrace the opportunity for growth and renewal in mind, body, and spirit.


                                                                                                                                                          


Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.


Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.



                                                                                                                                                         


  • Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She plans to take her licensure exam after her wedding! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!


  • Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

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  • Writer's pictureRehabon Physical Therapy


In the realm of physical health, an ounce of prevention is worth a pound of cure. This age-old statement holds especially true when it comes to avoiding injuries. While injuries can occur suddenly and unexpectedly, there’s a proactive approach known as “prehabilitation” that can significantly reduce your risk of common injuries. Let’s explore what prehabilitation is, why it’s essential, and how you can incorporate it into your life to safeguard against injuries.


Prehabilitation, often shortened to “prehab” is a preventive approach that involves specific exercises, stretches, and lifestyle adjustments aimed at reducing the risk of injury. It differs from rehabilitation. Which focuses on recovery after an injury has occurred. The Primary goal of prehabilitation is to enhance your body’s resilience, strength, and flexibility so that it can better withstand the physical demands of daily life, sports, or other activities.


Before diving into prehabilitation techniques, it’s essential to understand the common injuries you may be at risk of. These injuries can range from sprains, strains, and tendonitis to more severe issues like ligament tears and stress fractures. Often, these injuries occur due to factors such as overuse, poor biomechanics, muscle imbalances, and inadequate conditioning.


Physical therapists are experts in musculoskeletal health and injury prevention. They can assess your physical condition, identify weaknesses or imbalances, and design a personalized prehabilitation plan tailored to your needs. Their guidance can be instrumental in helping you prevent injuries effectively.




Key Prehabilitation techniques:


1. Strength Training: Building strength in the muscles surrounding vulnerable joints can provide crucial support. Focus on compound exercises like squats, lunges, and deadlifts, but don’t forget about targeted exercises for specific muscle groups.


2. Flexibility and Mobility: Regular stretching and mobility exercises can enhance your range of motion and reduce the risk of strains and sprains. Incorporate stretching routines into your warm-up and cool-down.


3. Balance and Coordination: activities like yoga or balance exercises can improve proprioception, making you less prone to falls and twists.


4. Proper Form and Technique: Whether in sports or everyday movements, using correct form and technique is vital for injury prevention. Consult with a coach or physical therapist if you’re unsure.



To start a prehabilitation plan start with consulting a physical therapist. They can identify your specific needs and weaknesses. Then set a realistic goal for yourself. Define achievable goals for your prehabilitation journey, whether it’s improving flexibility, strengthening, or enhancing balance. Stick to your prehab routine consistently to reap the benefits over time. Remember, injury prevention is an ongoing process.


Preventing common injuries through prehabilitation is a proactive and intelligent approach to safeguarding your physical well-being. By understanding your body’s unique needs, seeking professional guidance, and committing to a prehabilitation routine, you can minimize the risk of injuries and enjoy a healthier, more active life. By incorporating prehabilitation into your lifestyle you’ll be taking a significant step towards a future free from unnecessary injuries.


Remember, always consult with a healthcare professional or physical therapist before starting and new exercise program, especially if you have preexisting medical conditions or concerns about your physical health.



Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.


Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.




  • Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She plans to take her licensure exam after her wedding! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!


  • Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook



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  • Writer's pictureRehabon Physical Therapy

The summer season brings warmth, longer days, and ample opportunities for outdoor activities. However, the scorching heat can make it challenging to stay mobile and active. With the right strategies in place, you can beat the heat and enjoy an active lifestyle throughout the summer months. These are eight tips to help you stay mobile, energized, and safe during the summer heat.



1. Hydrate Regularly: One of the most crucial aspects of staying mobile in the summer heat is to stay properly hydrated. Drink water consistently throughout the day even when you’re not feeling thirsty. Carry a reusable water bottle wherever you go and refill it whenever needed. Avoid excessive caffeine or sugary drinks as they can contribute to dehydration. Opt for electrolyte-rich beverages to replenish lost minerals through sweating.


2. Plan Activities Strategically: Plan your outdoor activities wisely to avoid the peak heat hours, usually between 10am and 4pm schedule your physical exercises or walks during the cooler parts of the day, such as early morning or evening. By avoiding the hottest times, you can reduce the risk of heat-related illnesses and discomfort.



3. Dress Appropriately: Choose lightweight, breathable clothing made of moisture-wicking fabrics that allow proper ventilation. Opt for light-colored outfits that reflect the sunlight rather than absorbing it. Consider wearing a wide-brimmed hat and sunglasses to shield yourself from direct sunlight. Applying sunscreen with a high SPF is essential to protect your skin from harmful UV rays.


4. Finding Shaded Areas: When spending time outdoors, seek shade whenever possible. Whether you’re at a park, beach, or simply walking around the neighborhood, look for areas with trees or umbrellas to provide a respite from the sun’s intense rays. This will help you stay cool and prevent overheating.


5. Modify Exercise routines: While it’s important to stay active, you may need to modify your exercise routines during the summer. Engage in low-impact activities like swimming, cycling, or walking in shaded areas to avoid excessive strain on your body. Consider indoor activities such as yoga or aerobics during particularly hot days. Listen to your body and don’t push yourself beyond your limits.



6. Take Breaks and Rest: Don’t hesitate to take regular breaks and rest whenever necessary. Overexertion can lead to heat exhaustion or heat stroke. Listen to your body signals and find a cool, shaded spot to rest and rehydrate. Pace yourself during physical activities and gradually build up your endurance in the summer heat.



7. Utilize Cooling Aids: Use cooling aids to regulate your body temperature. Carry a small handheld fan or a portable misting spray bottle to cool yourself down during outdoor activities. Wear a cooling towel around your neck or place it on your head to provide relief from the heat. These simple tools can make a significant difference in your comfort and mobility during hot summer days.


8. Stay Indoors or Choose Indoor Activities: On exceptionally hot days, consider staying indoors or engaging in indoor activities to stay mobile without being exposed to excessive heat. Visit air conditioned spaces like museums, or shopping centers. Utilize indoor fitness facilities, such as gyms or community centers, to maintain your exercise routine comfortably.



Staying mobile and active during the summer heat requires careful planning and attention to your body’s needs. By following these eight tips, you can enjoy the summer season while safeguarding yourself from heat-related risks. Remember to stay hydrated, dress appropriately, seek shade, modify your exercise routines, take breaks, utilize cooling aids, and consider indoor activities when needed. With these strategies, you can maintain an active lifestyle and make most of the summer months while staying safe.



Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.


Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.




  • Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She plans to take her licensure exam after her wedding! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!


  • Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook

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