PhysioDC

Physical Therapy

  • Home
  • About
    • Physical Therapists
      • Daniel Baumstark
      • Christopher Cousins
      • Kira Davis
      • Christina Eidi
      • Molly Horan
      • Bradley Rosenblum
      • Jahan Shiekhy
    • Treatment Philosophy
    • Patient Reviews
    • Resources
  • Services
    • Physical Therapy
    • Hand Therapy
    • Running Analysis
    • Functional Dry Needling
    • Concussion Management
    • Dance Rehabilitation
    • Custom Orthotics
    • Personal Training
  • Products
  • Media
    • Podcasts
    • Photo Gallery
    • Exercise Videos
  • Forms
  • Billing
    • Insurance
    • Payments
  • Blog
    • Select Your Body Part
  • Directions
  • Contact

How Stress Affects Your Healing

Last updated on June 19, 2018 By Kira Davis MPT Leave a Comment

It is clear that we live in a world full of stressers. There is work stress, home-life stress, parenting stress and, often times, unnecessary stress. Many people are unaware of the actual physical demand that stress places on the body. Our body has various systems that are always trying to work harmoniously, but when we have discussions about being “stressed out,” people tend to only think about the mental or emotional state in which stress puts us. There is a whole other physical system that gets affected by stresses to our life.

When stress becomes a factor in our life, various hormones rush through our body. The 3 most well known are Adrenaline, Norepinephrine, and Cortisol, although there are others.

Adrenaline

This is the one that most people have probably heard of. It is also known as Epinephrine. This is the start to the basic fight or flight response. If you are unfamiliar with the term “fight or flight,” it is our most primal mode of survival that stems from the sympathetic system of the spinal cord. If you think back to a time when you might have had to survive an attack from a Sabre toothed tiger, Adrenaline would rush through the body, enhancing blood flow and sensory input to visual systems and muscles causing readiness for either fleeing the tiger or fighting it, while overriding feelings of hunger or the need for use of the bathroom.

Norepinephrine

This is a hormone that is similar to Adrenaline. This is another arousal hormone that does very similar things as the previous Adrenaline or Epinephrine. Some scientists think that we have both in order to have a backup system when needed.

Cortisol

This hormone, specifically, is called the “stress hormone.” This hormone takes a bit longer for us to feel its effects, due to the multistep process it has on our body. In comparison to the other previously discussed hormones, the effects of cortisol take minutes verses seconds. In certain situations, the body’s release of cortisol can be crucial. However, when we lament on certain problems or have continued stress that is not coped with, the body continues to produce this hormone. It can suppress the immune system, increase both blood pressure and glucose levels causing insulin resistance, and contribute to obesity.

When we are not properly coping with the stressers in our life, these hormones can be produced more frequently. You’re probably wondering what this has to do with physical therapy. Chronic stress can cause our muscles to be at a more constant state of tightness. This alone can cause tension headaches, temporomandibular joint (TMJ) dysfunctions, or migraines. They can cause neck pain, poor mechanical movement of the shoulder, and lower back pain.

It is important to know what the stressers in your life are or what events trigger stress for you. When we are aware of this, we can make conscious decisions to avoid or address the stressers. These actions can be as simple as turning off our mobile device at night in order to go to bed earlier so that in the morning you can wake up well rested – or wake up earlier so that rushing out the door to sit in traffic with minutes to get to work on-time doesn’t cause increased stress. It could be as grand as selling your big McMansion to downsize to a smaller townhome or condo so that your mortgage is cheaper, requiring less of a mental need to make more money, take more meetings, take on more projects with shorter deadlines, thus leaving you in a constant frenzy of working, working, working. Figuring out this work-life balance is huge.

Learning how to cope with stress is a major help as well. In my home, I have a burlap piece of wall décor that I see everyday as I walk out the door, and it says, “Do more of what makes you happy.” It’s kind of a mantra of mine. To cope with stress, remind yourself of what makes you truly happy. Is it hanging out with your community of friends? If so, make it a priority to spend more time with them. Plan dinners, brunch dates, walks around the neighborhood, or even something as simple as planning a phone conversation date where you can just have an uninterrupted amount of time to talk and reconnect or catch up.

Maybe you have a hobby that you haven’t done in a while. Dancing and soccer are my major hobbies, and I spend a lot of time doing those things, and, while difficult, they feed me with happiness and joy. Any exercise is a great way to get hormones (such as dopamine & serotonin) released throughout our body that give us a feeling of calm, relaxation and happiness.

Breathing exercises and meditation or mindfulness practices are the easiest things that one can do. Studies are showing that even just 5-10 minutes of meditation daily causes major physiological hormonal changes in the body that then will have positive effects on body systems, one being the musculoskeletal system.

At PhysioDC we see so many people with low back pain, neck pain, TMJ pain, headaches, and forearm pain. I notice that the people who have the higher levels of stress, despite doing all the advised PT exercises and recommendations, tend to recover a lot slower from these issues.

Just remember that that we are not helpless in this life, and we can choose the little things to help lower our stress and recover a bit faster. Take a moment and breathe.

Filed Under: Exercise & Fitness, Physical Therapy



Additional Articles

Anti Inflammatory Diet 1
Benefits of the Anti-Inflammatory Diet
Should I Use Ice or Should I Use Heat?
Internal Rotation of the Shoulder: The Under-Prescribed Exercise!

Self-Massage & the Importance of Mobility Practices with Exercise
What is the Three (3) Hop Test?
surfing the ocean wave
Pride and Exercise

About Kira Davis MPT

Kira Davis has been practicing as a licensed physical therapist (license #PT870656) in the outpatient orthopedic setting since 2006 in the metropolitan Washington, DC area. She received her Masters of Physical therapy in 2005 from Howard University and her Bachelor of Science with a concentration in the Pre-Physical Therapy program in 2003 from Howard University. She has experience addressing many types of sports injuries and is herself an avid soccer player. Trained in classical dance since the age of 3 and an active dance student, she strives to be one of the area's elite physical therapists for the dance community.

FTC Compliance Disclaimer: PhysioDC.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com; proceeds from product sales help cover the operational & maintenance costs for the site.

physical therapist recommended products

Ask a Physical Therapist a Question Cancel reply

Your email address will not be published. Required fields are marked *

Disclaimer: By clicking on the I Agree button below, the individual posting a question fully understands that any response to the question is merely the opinion of the physical therapist and should not be taken as a prescribed course of action. Any advice given by the therapist must be cleared with the treating physician involved in direct patient care. The person posing the question absolves the responder of any liability in regards to opinions given.

thirteen − 6 =

Contact PhysioDC

Office: 202-223-8500
Fax: 202-379-9299
Email Us
Listen to Our Podcast

Physical Therapy Office Location

1001 Connecticut Avenue NW, Suite 330
Washington, DC 20036

Click here for directions

Offering the Following Services

  • Physical Therapy
  • Hand Therapy
  • Running Analysis
  • Functional Dry Needling
  • Concussion Management
  • Dance Rehabilitation
  • Custom Orthotics

Select Your Body Part

Click the image below to try our Select Your Body Part tool to read articles relevant to you.

Most Popular Articles

  • 1. Why Won’t My Elbow Straighten?
  • 2. When Can I Start Working Out After Shoulder Surgery?
  • 3. Managing Expectations When Recovering from Labral Repair
  • 4. Shoulder Surgery: When Can I Get Rid of My Shoulder Sling?
  • 5. Why Are My Ring Finger & Pinky Finger Numb?
  • 6. Two Long-Term Effects of Ankle Sprains
  • 7. Post-Surgical Ankle Boot? Please Get a Lift For Your Other Shoe!
  • 8. How to Sleep Comfortably after Shoulder Surgery
  • 9. Physical Therapist Reviews Shaun T’s Insanity Routine
  • 10. Do Your Ribs Move?
  • 11. Hip Labral Repair Rehabilitation: What To Expect
  • 12. Why Should I Stretch My Back on a Foam Roll?
  • 13. Physical Therapist CEUs (Continuing Education Units)

Recent Posts

  • Ten Common Ways To Strain Your Neck
  • Swan Neck Deformity of the Finger
  • Pride and Exercise
  • Can You Do This Simple Exercise?
  • Five Holistic Strategies for Managing Pain
  • The Healthcare Plight of the Working Dancer
  • How Long Will It Take Me To Recover From Surgery?
  • Right Side Dominant?
  • Getting en Pointe: For the Progressing Dancer
  • Ruling Out Alternative Causes Of Spinal Pain

Join the Discussion

  • Nikolai Wyman-Beauregard on Experiencing Stiff Hands?
  • Anna on Getting en Pointe: For the Progressing Dancer
  • Barbara on Why Won’t My Finger Straighten?
  • Karo on I Can’t Open My Hand All the Way: A Look at Dupuytren’s Disease
  • Jimmy on Low Back Problems Can Be a Real Pain in the Butt
  • Cathrine Katsigianni on Floor Barre Practice for Dancers
  • Cathy Freeland on Should I Use Ice or Should I Use Heat?
  • Dan Baumstark, MSPT, CHT on Can You Balance on One Leg?
  • Dan Baumstark, MSPT, CHT on Microfracture Knee Surgery Rehabilitation
  • Dan Baumstark, MSPT, CHT on Review of Specialized Sleeping Pillow

PhysioDC Address

1001 Connecticut Avenue NW, Suite 330
Washington, DC 20036
Entrance on K Street

Find us on Google Maps

Office Hours

Monday-Thursday    7:30 AM - 5:00 PM
Friday 7:30 AM - 3:00 PM

Contact PhysioDC

Office: 202-223-8500
Fax: 202-379-9299

Email Us through our online contact form.

Copyright © 2023 Washington PhysioDC, LLC · Sitemap · Privacy Policy · Disclaimer
PhysioDC is a unique, physical therapist owned & operated rehabilitation clinic conveniently located in downtown Washington, D.C.

Resources · Recommended Products · Exercise Videos · Podcasts · Photo Gallery

DISCLAIMER: The information on this site is for Educational Purposes Only and is not designed to diagnose, treat, mitigate, prevent or cure any health conditions. The U.S. Food and Drug Administration has not evaluated statements about these health topics or any suggested product compositions. Answers to questions submitted are merely the opinion of the physical therapist and should not be taken as a prescribed course of action. Any advice given by the therapist must be cleared with the treating physician involved in direct patient care. The person posing the question absolves the responder of any liability in regards to opinions given. PhysioDC insists that all patients receive approval from a prescribing physician prior to starting a structured exercise program involving any of the exercises included on this site. PhysioDC.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com; proceeds from product sales help cover the operational & maintenance costs for the site.